Feed Me Seeds| Recipes and Benefits of Eating Seeds

Seeds are incredibly healthy and recently their discussion has become the  forefront on many nutritional discussions. While consuming seeds isn’t new, the change in direction of diets – i.e. high fiber, low carb, gluten free, plant based, high protein, etc. – has caused them to become a new focus for many people. Seeds not only carry many vitamins and minerals but also contain fiber and protein as well. Listed below are some health benefits of eating seeds and some recipes to give you some ideas on how to enjoy these seeds in your daily life.

Chia: Chia seeds seem to be a recent diet fad that everyone seems to be enjoying. These seeds are high in protein, fiber, iron, and Omega-3s, and calcium. Some claim that it helps promote weight loss because the fiber causes the stomach to feel full – however the results of medical studies do vary on this concept. However, the medical world seems to agree that Chia seeds are healthy and a good alternative to unhealthy grains and improve your overall nutrition. Here are some great recipes for you to implement Chia seeds into your life.

Who says eating healthy doesn’t include desserts?

Blueberry Chia Seed Cashew Cake Recipe. A beautiful and delicious treat for any occasion.

I love this healthy jam!

Easy Strawberry Chia Jam

I love a healthy granola bar for a quick on the go snack!

Vegan Chocolate Chip Chia Seed Granola Bars - No baking and just a handful of simple ingredients needed!

Here is a great way to make your pancakes more nutritious:

Blueberry Chia Seed Pancakes | A simple pancake recipe filled with chia seeds for added fiber!

I love overnight oats – so easy, delicious, and nutritious!

Make ahead, ready when you are. Overnight Turmeric Chia Oats | Plant Based, Dairy Free, GF Breakfast Recipe, #ad

Here is a great list of awesome pudding recipes:

This delicious chia pudding recipe will make you seriously rethink reaching for that pint of ice cream #healthy #chiaseed #recipes http://greatist.com/eat/chia-seed-pudding-recipes:

Flax: This seed is also not “new” but has actually been around for thousands of years. This seed is high in Omega-3s, Lignans, and fiber. This little seed is also high in other vitamins and minerals. It has cited for  helping cardiovascular health, diabetes, and cancer. King Charlemagne even decreed that his people must consume the seed because he believed in their health benefits. I often used flax seed to give an extra crunch in my breading for fried foods. Here are some other great recipes for you to add to your list.

A great cracker to go with any cheese:

flax seed crackers recipe angle

Here is a great smoothie to add to your list

Tropical Pineapple Smoothie With Flax Seeds

Here is a great granola bar alternative:

No-Bake Peanut Buttery Flax Bars

Here is a great gluten-free waffle recipe!

Finally! A Low Carb Gluten Free Flax Seed Waffles recipe! These turned out moist with crispy edges and remind me of whole grain waffles but without the carbs and gluten! Delicious with butter and/or syrup (sugar free if needed)! | www.OurLittleEverything.com

Here is a great gluten-free low carb bread substitute:

Low carb flax bread

Hemp: Even though this seed comes from a plant that carries a controversial reputation for its recreational use, it will not carry any hallucinogenic effect. In fact this seed is high in protein, potassium, and fatty acids in addition to other vitamins and minerals. It is even often used as a vegan protein powder. I oftentimes eat hemp seeds in smoothies and cooked with my quinoa.

Do you like Nutella? You will love this seedy substitute.

Here is a great way to update your hummus:

Hemp Seed Hummus - diettaste.com

Here is a great cookie with some healthy notes as well:

Get these healthy no-bake cookies in your belly immediately. Made with hemp seeds, oatmeal, cacao powder, and more delicious and nutritious goodness. Hemp Seed Oatmeal No-Bake Cookie Recipe

I love this recipe!!

Hemp Crusted Chicken Tenders -- this easy and delicious recipe is packed with protein and is also naturally #glutenfree! | gimmesomeoven.com #gf #recipe

Paleo low carb bread sticks?? YES PLEASE!

Low Carb Cauliflower Breadsticks with Garlic Butter & Hemp Seeds (Paleo, Gluten-free) - These crispy, low carb cauliflower breadsticks are low carb and paleo. Garlic butter and hemp seeds provide plenty of flavor. Gluten-free, healthy & easy!

Here is another great overnight oatmeal recipe:

This healthy Chocolate Hemp Overnight Oatmeal Smoothie tastes just like melted chocolate ice cream and packs an impressive 15 g of plant-based protein while meeting the minimum RDA for omega-3s! | runningwithspoons.com #vegan #glutenfree #recipe

Another quick and healthy breakfast recipe:


Vegan Parm yummy!

Make your own vegan parmesan cheese with hemp seeds. It’s the perfect cheesy topping for pizza, pasta, veggies, salads, popcorn and more.

A healthy ranch dressing… oh yes!

Love Ranch Dressing, but you've got food allergies? This Homemade Vegan Ranch Dressing Recipe is not only dairy free, but it's also egg free and nut free too. Great as a dip, dressing, or spread for sandwiches and wraps. #paleo #vegan #dairyfree

Here is a guilt-free dessert option:

Poppy: I love these seeds and have been eating them since I was a child. These seeds are more common and less of a new fad but are no less important that the ones previously listed. These seeds are high in amino acids, manganese, and calcium. Although poppy seeds have nutritional value they can also be unhealthy in large doses – so please enjoy them in moderation. Here are some great recipes to meet your poppy seed needs!

Lemon and poppy seed is one of my Mom’s favorite breakfast foods… I can only imagine how much she would love these!

lwmon poppy seed pancakes

Here is a great dressing recipe:

Turmeric Orange Poppy Seed Dressing is tangy, slightly sweet and crunchy. You will feel an explosion of flavors in your mouth when you taste it. Perfect for fall salads! Plus, you can use the leftovers for smoothies.

Purim is such a fun Jewish holiday – why not enjoy it with this traditional Jewish dessert:

This Purim, make these no-fail hamantaschen cookies. Fill with nutella, poppy seed filling or your favorite jam!:

These sandwiches are great and perfect party food!

Make these quick and easy ham and Swiss sliders pop by adding some poppy seeds on top!:

This looks fantastic!

Finding Feasts - Polish Poppy Seed Cake_Makowiec

Pumpkin: I love pumpkin seeds and really enjoyed roasting them as a child. Pumpkin seeds are high in magnesium, zinc, iron, and protein. Pumpkin seeds are great for so many things including its great source of magnesium, but it also helps with bone health, diabetes,  heart, liver, insomnia, and pregnancy as well. Here are some great ways to include this super seed into your diet.

Roasting the perfect pumpkin seeds:

After you've carved your jack-o-lantern for Halloween, it's time to roast perfect pumpkin seeds! Here's how you can make this salty and crunchy snack, that's healthy too!

This bark is so tasty:

Cranberry pumpkin seed dark chocolate bark tastes just like fall and is super simple to whip up with only 4 ingredients! (gluten free, grain free, paleo, and vegan)

Dairy-free, nut-free, and vegan pesto!

Pumpkin Seed Pesto

Who doesn’t love a crunchy tasty snack? Check this one out!

A simple recipe for Coconut Pumpkin Seed Snacks infused with lime and honey. Easy, delicious! Vegan and gluten free! | www.feastingathome.com

Here is another great paleo/vegan snack:

Apricot Cashew and Pumpkin Seed Bliss Balls by Nourish Everyday | Tasty, chewy and nutritious bliss balls made with natural dried apricots, cashews and crunchy pumpkin seeds. Gluten free, dairy free, no added sugar!

Sacha Inchi: This is a seed you may not have heard of before but it is extremely healthy. It is also commonly known as the Inca nut and comes from Peru. These taste similar to pumpkin seeds and can add a great crunch to any recipe. These seeds are high in fiber and protein as well. It has also been known to help the brain, bones, and protect against cancer. Why not give this great seed a try?

Here is a great healthy cake:

Here is a great alternative to chocolate peanut butter cookies:

Chocolate Chunk "Peanut Butter" Cookies (Gluten Free, Dairy Free, Peanut Free, Legume Free)

This is a great tofu recipe:

Here is a great soup for you to try:

vegan acorn squash bisque with sacha inchi seeds

Here is a great vegan brownie recipe:

Vegan Maple Caramel Crunch Brownies and Imlak’esh Organics Sacha Inchi Giveaway

Sesame: These seeds also aren’t new and most people have probably consumed them or seen them at some point. They are extremely high in many minerals, vitamins, and Omega 6 fatty acids as well. In fact they are often referred to as the “Queen of Seeds”.  These seeds have been known to help with cholesterol, blood pressure, stress, diabetes, and several other health issues. Here are just of a few of the great recipes that I found on this seed.

I love this sweet treat!

Pasteli {Greek Sesame, Nuts & Honey Bars}

Here is another great snack:

Here is a great Carolina staple and dessert:

Benne Wafers

I love Tahini and here is a great recipe to make your own:

Homemade Tahini - this homemade tahini is only 2 ingredients and only takes about 8 minutes to make and its perfect for use in any recipes, especially homemade hummus!

This is one of my husband’s favorites:

This is a great flatbread recipe:

With a lovely buttery and toasted sesame seed flavor.:

This is a great chutney and/or side dish:

Nuvvula Pachadi Recipe (Sesame Seeds Chutney)

Sunflower: I not only love the flower but also love the seeds! In fact I eat them often on a road trip to occupy the time. The seeds are high in vitamins and minerals including vitamin E and copper. The seeds have been known to help cardiovascular health, bone health, skin health, prevent cancer, thyroid function, and diabetes. Here are some fantastic ways to implement sunflowers into your diet.

This is a fantastic peanut butter substitute recipe:

Homemade Sunflower Seed Butter | DoYouEvenPaleo.net

Here is another great pesto recipe:

Kale Pesto with Sunflower Seeds and Pepitas

This is a great dip to go with so many different dishes:

Vegan Cilantro Lemon Sunflower Seed Dip | ElephantasticVegan.com

Here is another great brittle:

This is an easy method that doesn't require a candy thermometer. The result is a delicious, toasted, nutty brittle. A great Fall party or shower favor, school or office treat. From The Yummy Life.

This is a great way to spruce up your oatmeal recipe:

Sunflower Seed Cookies by @Jill | Dulce Dough:

Not only is this delicious but it has a fantastic name!


Cheese alternative say what??!

Sunflower Cheddar

Multi-Seed Recipes: There is no reason to solely eat one of those seeds alone. In fact, like with most things, you are best eating these seeds in conjunction with other healthy items. So why not eat these seeds together? Here are some great ways to include multiple seeds into your diet.

Here is a great gluten free and vegan bread substitute:

Pumpernickle Nut and Seed Bread 3

Here is a great gluten free seedy cracker substitute:

Zucchini Crackers

I love bread and this one looks like pure magic!

Sourdough Pain de Campagne with Toasted Pumpkin, Sunflower, and Flax Seeds

Love this crisp bread:

Scandinavian crispbreads made with minimal flour, some salt, oil, water and sesame, flax, poppy and sunflower seeds (and a few aromatic ones too) are a crunchy, delicate platform for butter, cheese, pickled herring and anything at all savoury. They are superb crunchy accompaniment to soup, too. Versions of knækbrød are eaten all over Denmark, Sweden and Norway and considered essential foods. High in protein, healthy fats and fiber, these are a near-perfect snack.

Seeds are essential to our whole ecosystem. They are the beginning of life and improve our own lives as well. Implementing vitamins and minerals into your diet naturally is the best way for your body to digest these items as well. I wasn’t really into these “nuts and berries” types of diets – but implementing some seeds into basic foods is easy and has improved my diet as well. So go ahead buy that big bag of seeds at the store and give these recipes a try. I am sure your taste buds will thank you!

Lauren Cop is a SAHM (Stay At Home Mom) of Irish Twins and Senior writer/editor of ciao_laurencop_sig-01the Olive Shoe Blog. Currently Lauren and her family live in Tallahassee, FL where she helps teach at a local pre-school. A Clemson fanatic, alumni and general sports enthusiast. She loves reading, gardening, food, and traveling. Follow her Twitter, Instagram, and Pinterest.

The Olive Shoe | Paperie & Design | Celebrating Creativity and Creatively Celebrating is designed and run by Lauren {LAC} James © 2015 LAC James All Rights Reserved.

Lauren {LAC} James
is a Sr. Designer of Product Graphics for an international manufacturing company by day and a creativity crusader, designer, planner extraordinaire, artist and blogger in her “free” time. Follow her and The Olive Shoe on Facebook, Twitter, Pinterest or Instagram! Pleasesubscribe to receive emails, of course, come back and visit again soon!

Please visit the online art gallery {Art by LAC} and Etsy Shop too!

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