Seeds in the kitchen

Seeds are the part of the fruit that contains the embryo of a future plant. 

In addition to being a good source of fiber, protein, unsaturated fats and a variety of minerals. Most of them provide antioxidants in the form of polyphenols. 

They are a very versatile ingredient and can be included in your daily meals in the form of condiments such as gomasio, as toppings in soups or broths, in salads or to make desserts and breads. 

These are 4 of the most used seeds in the kitchen:

Flaxseeds: Flaxseeds are characterized, like all other seeds, for being a good source of protein and having a high soluble fiber content. In addition, they contain alpha linolenic acid (ALA) which is a precursor of the essential fatty acids EPA and DHA important for cardiovascular health. They also contain antioxidants, such as lignans, which also have a cardioprotective effect on the body.

How do I use them in recipes?

One of the most popular uses of this seed is as an egg substitute in vegan baking recipes. 

Pumpkin seeds: these are extracted from the inside of the pumpkin and are usually eaten roasted. Their protein content can reach almost 30% and they are a great source of unsaturated fatty acids. It also stands out for its important zinc content, essential to strengthen the immune system. In addition to all these nutrients it also contains iron, phosphorus, potassium and vitamins such as B1.

How do I use them in the kitchen?

You can add it to your salads, as a topping for your pumpkin creams or even mix it with flour to make a seed bread. 

Sunflower seeds

The seeds or sunflower seeds grow in the floral disc of the sunflower and in order to collect them it is necessary to wait for the petals to wither, fall and the plant to dry.

Nutritionally, sunflower seeds are quite similar to pumpkin seeds and are high in protein and unsaturated fats. They are also a source of fiber, vitamin E and folic acid, which makes them a must for pregnant women. 

How do I use them in the kitchen?

We can add them in bars, as an ingredient for cookies or even caramelize them to add to your desserts. 

Sesame seeds: There are 2 varieties: black and golden sesame. Its main value is calcium and other minerals and trace elements. It is also a source of B vitamins and antioxidants.

How do I use them in the kitchen? 

Sesame seeds, besides being a perfect topping for salads, are a good ingredient to add to vegetable protein or mushroom marinades. They give a toasted and crunchy flavor to the mix. 

We leave you with a traditional English recipe that is high in protein and has as ingredients all the seeds we have mentioned today. 

Nut Roast:

1 large red onion cut into small cubes

2 finely grated carrots

1 leek, cut in small pieces

3 cloves of garlic, thinly sliced

100g of very cooked lentils

180g of cooked and chopped chestnuts 

50 grams of roasted walnuts

30 grams of toasted sunflower seeds

30 grams of roasted pumpkin seeds

30 grams of toasted black sesame seeds

30g dried cranberries, cut in halves 

100g bread crumbs

150ml hot vegetable broth

6 tablespoons flaxseeds (soaked overnight)

3 tablespoons sesame oil

Thyme and rosemary, finely chopped

1 pinch of nutmeg 

Grated zest of ½ orange 

Salt and pepper to taste

1 pinch of sweet paprika 

1 tablespoon of barley miso 

Elaboration:

1. Heat a large frying pan with oil
2. Add the garlic and then the onion and sauté until almost transparent.
3. Add the leek 5 minutes more
4. Lower the heat and add the carrot, garlic, lentils, chestnuts, walnuts and all the seeds except flax seeds, cranberries, aromatic herbs, breadcrumbs and spices. 
5. Add the broth with the spoonful of miso and simmer until all the liquid is absorbed.
6. Turn off the heat and add the orange zest.
7. Grind the flax seeds and add to the previous mixture, stirring until well blended.
8. Pour it into a greased or greased baking pan or with a paper towel.
9. Bake for 25-47 minutes at 170ª in a preheated oven. 

Remember that all La Finestra sul Cielo seed containers are compostable and should therefore be thrown into the organic garbage can to be returned to the soil in the form of compost. 

Article written by Patricia Restrepo, director of the Macrobiotic Institute of Spain.