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as we slowly move into the cold season, it’s time to
consider more warming  foods in our diets:
 
A seed is a genetic miracle. Each tiny embryo contains a
complete DNA blueprint to replicate its parent plant. Though
small in size, seeds are one of the most nutrient-rich foods
on the planet. Here’s why we should include them in our
diet.
Seeds such as flax, sunflower, pumpkin, and sesame contain
good amounts of essential fatty acids, as well as B vitamins
and minerals copper ,magnesium, and manganese.
SUNFLOWER SEEDS are healthy, with 1/4 cup (60mL) raw,
unsalted sunflower seeds contributing more than 75 per cent
of our daily requirement of vitamin E.
Because this nutrient requires fats to transport it in our
bodies, when we consume this valuable antioxidant as a
component of the oils that naturally occur in sun flower
seeds, the nutrient becomes readily available to us.
FLAX SEEDS are unique among the oil-rich seeds because they
contain high amounts of linolenic acid, an unsaturated
omega-3 fatty acid that the body converts to the essential
fatty acids
, DHA and EPA. These are similar to healthy long-chain
fatty acids found in cold-water fish such as sardines and
salmon.
Flaxseeds are also an excellent source of dietary fibre and
add a lovely nutty flavour when ground up and added to
dishes. Try them on oatmeal.
SESAME SEEDS come in a variety of colours from white to
black and are extremely oil-rich. They are base of tahini, a
paste from the Middle East that is used to make the
delicious chickpea spread, hummus. Sesame oil is usually
made from toasted seeds and is a very stable cooking fat
that resists oxidation and rancidity.
PUMPKIN SEEDS are rich in chlorophyll and protein. Grind
them up when raw and use to thicken soups and sauces, or
toast them lightly as a snack. You could also sprinkle some
on top of muffins when baking.
Seeds are an excellent source of protein and should be
consumed in small amounts to allow our bodies to assimilate
them efficiently.
To improve their digestibility, try soaking them overnight.
This initiates the sprouting process, an enzymatic reaction
that helps to break down the fats and proteins contained
within the seed. Further, sprouting seeds significantly
increase their vitamin B content. Even vitamin C (not
present in most seeds) is found in good amounts after
sprouting.
Seeds can be dried after soaking and eaten raw, or they can
be lightly toasted to enhance their flavour. They make a
great garnish for soups and work well as a salad ingredient.
For a tasty snack, try toasting them and then sprinkling
lightly with sea salt or a splash of tamari sauce. Yum!
Choose raw organic seeds to avoid pesticides sprayed on
commercial crops. Store seeds in the fridge so their oils do
not spoil.