Pantry staples: know your seeds
Sure, they get stuck in your teeth, but they’re also little nutrient powerhouses and add crunch and flavour, so we don’t care. We’ve rounded up our faves and thrown in a seed bar recipe in case you needed more convincing.
SUNFLOWER SEEDS have officially shed their budgie-food image. Sunflower seed butter and milk are having a moment, plus they’re great for vegans who have nut allergies. Use to thicken soups and sauces in their blended form.
GOLDEN FLAX, a.k.a golden linseeds, are full of fibre, essential fatty acids and lignans, which are high in antioxidants. Add them to your granola or oats, or whizz them up in a smoothie to put a spring in your step.
BROWN LINSEEDS are pretty much identical to golden flax in terms of nutritional content, but said to be slightly higher in Omega-3s. Both brown and golden linseeds go rancid quite quickly, so store yours in the fridge.
POPPY SEEDS are especially high in oleic acids. Skip the muffins and try them in something savoury: think potato curry with almond- and-poppy seed gravy.
SESAME SEEDS are a great source of copper and add a distinct nutty flavour that’s great in Asian dishes. Try crumbing chicken fillets with them for a super-tasty take on a traditional schnitzel.
PUMPKIN SEEDS bring the minerals and vitamins to the party and, when roasted, lend a great, smoky flavour to salads and trail mix.
High in fibre, protein and Omega-3 fatty acids, CHIA SEEDS are purported to have sustained Aztec warriors during battle. Try soaking them overnight in coconut milk until chewy and pudding like. Breakfast of champs!
THE SEED BAR TO END ALL SEED BARS
Preheat the oven to 170°C. Soak 175 g pitted dates in boiling water for 20 minutes, then mash roughly. Stir in 140 g Woolies seed mix, 80 g chia seeds, 65 g pumpkin seeds, 60 g cranberries, 1⁄2 cup honey, 60 g oats and 2 T melted coconut oil. Spoon into a lined and greased baking tin and bake for 30 minutes. Allow to cool, then slice. Chill for 45 minutes to set. Store in the fridge.
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