List of Healthy Seeds

1.Sesame seeds, also said as seeds of Immortality in Middle East, are a great source of protein, minerals, calcium, vitamin A,E and B. These tiny seeds need to be chewed really well to be digested. They can be added to salads, used as a garnish or as seasoning. They taste good cooked, roasted or blended.

Sesame Green Beans Recipe

1 tablespoon sesame seeds

1 pound fresh green beans, cut into 2 inch pieces

1/4 cup chicken/vegetable broth

freshly ground black pepper to taste

Heat oil in a large skillet or wok over medium heat. Add sesame seeds. When seeds start to darken, stir in green beans. Cook, stirring, until the beans turn bright green.

Pour in broth, salt and pepper. Cover and cook until beans are tender-crisp, about 10 minutes. Uncover and cook until liquid evaporates.

2.Pumpkin seeds are sweet and nutty with a chewy texture. These protein-rich seeds are good for treatment of intestinal worms and the treatment and prevention of male prostate problems. Pumpkin seeds can be consumed raw, roasted (with olive oil and salt) or blended in shakes.

Roasted Pumpkin Seeds Recipe

1 1/2 cups raw whole pumpkin seeds

2 teaspoons butter, melted

Preheat oven to 300 degrees F (150 degrees C).

Toss seeds in a bowl with the melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally.

10 Best Recipes of Pumpkin Seeds

3.Sunflower seeds have always been used as medicine and energy boosters. Medicinally, it is used as a diuretic(expels excess water from body), laxative, to treat worms, soothe ulcers and to improve eyesight. Raw seeds are great for people with high BP since they are rich in potassium and low in sodium. They are best consumed raw and in small quantities.

Roasted In-Shell Sunflower Seeds Recipe

1 cup raw in-shell sunflower seeds

2 1/2 Tbsp. kosher salt, or 2 Tbsp. table salt*

* Add more or less salt to taste, up to 1/4 cup Kosher salt for 1 quart of water.

Place sunflower seeds, salt, and water into a medium saucepan. Bring to a boil. Reduce to a simmer and simmer for 15 to 20 minutes.

Drain the water from the seeds and spread the seeds out in a single layer in a sheet pan. Place in a 400°F oven on the top rack and roast for 10 to 15 minutes. Starting at about 10 minutes, I recommend taking a few out of the oven to test. If they are not roasted yet to your satisfaction, return them to the oven for another 2 to 5 minutes. Keep checking every few minutes until they are dry enough and roasted to your satisfaction. The seeds can quickly go from done (dry and easy to bite to open) to charred (browned on outside and black on the inside). So as the time gets closer, keep an eye on it.

4.Quinoa,Mother of all grains, is technically not a grain but a seed. It is complete protein food, high in iron, magnesium, phosphorus, calcium and dietary fiber. It is also gluten-free. This amazingly nutritious grain is consumed cooked. The mildly nutty taste of Quinoa makes it easy to be used in sweet or savory foods.

2 teaspoons chopped garlic

2 tablespoons chopped fresh parsley

1/2 tablespoon chopped fresh thyme

1 small onion, finely chopped

1 dash fresh lemon juice (optional)

Melt butter in a saucepan over medium heat. Add the quinoa, and toast, stirring occasionally, until lightly browned, about 5 minutes. Stir in broth, and bring to a boil. Reduce to a simmer, cover, and cook for 15 minutes, or until quinoa is tender.In a bowl, toss quinoa together with garlic, parsley, thyme, salt, and onion. Sprinkle with lemon juice, and serve.

5.Hemp seeds, one of the most nutritionally complete foods on our planet, they contain all the 9 essential amino acids and omega-3 and omega-6 essential fatty acids. They strengthen the immune system and help burn excess fat. It's usually a good idea to soak them for a few hours before consuming to ease digestion. Hemp milk, made from seeds, is a great alternative to cow/buffalo milk.

Hemp seed is high in protein and has a delicate flavor similar to sunflower seeds and works well in pestos. This is a classic basil pesto with a high protein twist. Gluten Free, Low Cal, Low Carb, No Sugar, Soy Free.

1 cup Basil leaves, washed

1/2 cup Parmesan cheese, grated or chopped

1/4 cup Extra Virgin Olive Oil

Combine basil, Parmesan cheese and olive oil in a blender or food processor and blend to preferred texture. Add hemp seed and blend just until mixed. Serve immediately or store in a covered container for up to a week.

6.Flax seeds, are very low in carbohydrates and high in fiber, antioxidants and omega-3 fatty acids. It's been known to assist with weight loss, helping dieters feel fuller for longer. You can buy whole flax seeds, milled flax seeds or just buy the oil . The whole flax seeds keep fresh the longest and you can grind a spoonful or two of seeds easily in a coffee grinder. Store flax seeds and flax seed oil in your refrigerator.

1 cup chilled and roughly chopped bananas
1/2 cup quick cooking rolled oats
1 cup yogurt
2 tbsp honey
2 tbsp flax seeds (alsi)
1/2 cup ice-cubes

Combine the curds, honey, bananas, oats, flax seeds and ice-cubes and blend in a juicer till the mixture is smooth and frothy.Pour equal quantities of the smoothie into 2 individual glasses. Serve immediately.

7.Chia Seeds, these small-but-mighty seeds are a great source of omega-3 fats and fiber, and are believed to balance blood sugar, lower cholesterol and aid in digestion. They may help you lose weight or improver your heart health.

2 ripe peaches, quartered, pits removed
1 tbsp. chia seeds
1/4 cup rolled oats (gluten free for G-free eaters)
1/2 frozen banana (peeled before freezing)
1/4 cup fresh orange juice
1/2 cup unsweetened almond milk
1 Tbsp. agave, maple syrup or stevia for added sweetness (or honey for non-vegan)(optional)

Add all ingredients to a blender and let set for 5-10 minutes so the oats and chia seeds can soak. Then blend until smooth. To thicken, add another quarter-half a frozen banana. To thin, add more almond milk or OJ. Taste and adjust flavor as needed. I added a touch of agave. Serve immediately.

How to Eat and Store Seeds

• Organic seeds are good in quality as well as nutrition values

• Store seeds in a cool ,dry place or refrigerate

• Most seeds are best consumed raw

• You need just about 2tablespoons of seeds every day to receive their nutritional benefits

• Chew them really well for easier digestion

• Some seeds have high fat or oil content and are prone to rancidity, so it is best to store them in an airtight container in the refrigerator