Seeds are functional foods that can be added to your diet for an added nutritional benefit. Be it milkshakes, cookies or soups, seeds can go with any recipe! Seeds are a good source of antioxidants, lignans, protein and fibre. Additionally, seed oils have also been shown to have protective effects against asthma, skin issues and cancer. Seeds have also been beneficial in the reduction of menopausal symptoms, irregular periods or discomfort associated with periods as well.
Nutritional Values
| Seeds (15g) | Energy (kcals) | Carbohydrate (gms) | Protein (gms) | Fat (gms) | Fibre (gms) |
| Flaxseeds (alsi) | 52 | 2.5 | 2 | 4 | 2.5 |
| Chia seeds | 73 | 6 | 2 | 4.6 | 5.6 |
| Sesame seeds (til) | 51 | 2 | 1.5 | 4 | 1 |
| Pumpkin seeds | 81 | 2.6 | 3.6 | 6.8 | 0.5 |
| Sunflower seeds | 87 | 3 | 3.1 | 7.7 | 1.2 |
| Seeds (15g) | Calcium (mg) | Iron (mg) | Magnesium (mg) | Potassium (mg) | |
| Flaxseeds | 25 | 0.5 | 38 | 80 | |
| Chia seeds | 95 | – | – | 24 | |
| Sesame seeds | 85 | 1 | 30 | 42 | |
| Pumpkin seeds | 6.4 | 2.2 | 80 | 121 | |
| Sunflower seeds | 11.6 | – | 48 | 97 |
Benefits Of Consuming Seeds
Now that you know about the nutritional value of seeds, let us look at the benefits of consuming seeds.
1. Excellent Source Of Omega-3
Seeds are a good source of omega-3. Omega-3 helps in reducing inflammation seen in diseases like diabetes, arthritis and hypertension.
2. Reduces Bad Cholesterol Levels
Lignans present in flaxseeds help reduce cholesterol levels. Additionally, fibre and omega-3 also help in reducing LDL levels. Seeds also contain monounsaturated fatty acids which would help in increasing HDL levels.
3. Good Source Of Nutrients
Seeds are a good source of protein, fibre, monounsaturated fats, potassium, phosphorus, magnesium, manganese, copper, selenium and zinc.
4. Protects Against Cancer
Seeds contain antioxidants and phytochemicals that are protective against cancer. According to research studies, pumpkin and sunflower seeds were found to be protective against breast cancer.
5. Protects Against Kidney Stones & Urinary Disorders
Consumption of pumpkin seeds was shown to reduce the risk of kidney stones. Consumption of pumpkin seed oil was also seen to reduce the incidence of overactive bladder and prostate disorders.
Nutritional Recipes
Now that you know the benefits of seeds, let us look at some delicious recipes that can be prepared using seeds.
1. Flaxseed Oats Roti
This tasty roti is beneficial for individuals with high blood pressure and diabetes. What’s more? It can be made in a jiffy as well!
Cooking time: 20-25 mins
Nutritional values (1 serving approx)
Energy: 90 kcals
Carbohydrates: 10 gms
Protein: 3 gms
Fat: 4 gms
Ingredients:
- 1 cup of rolled oats
- 1 tbsp of flax seeds (powdered)
- 1 cup of wheat flour (atta)
- 1 tsp of turmeric powder (haldi)
- 1 tsp of chilli powder
- 1 tsp of coriander powder (dhaniya)
- Oil for cooking
- Salt to taste
Method:
- In a bowl, combine all the ingredients and turn them into a dough.
- Divide the roti into the required amount of portions. Roll the dough into rotis and keep aside.
- Heat a tawa with oil. Add the roti to the tawa.
- Flip over and cook the other side of the roti. Repeat the same steps to obtain more rotis. Serve hot.
2. Lauki Muthia
This tasty recipe can be consumed as snacks along with chai and can lighten up your evenings!
Cooking time: 20-25 mins
Nutritional values (1 serving approx)
Energy: 245 kcals
Carbohydrates: 35 gms
Protein: 7 gms
Fat: 4.5 gms
Ingredients:
- 1 ½ cup of lauki (grated)
- 1 medium onion (chopped finely)
- ½ cup of wheat flour (atta)
- ¼ cup of semolina (rava)
- ½ cup of gram flour (besan)
- 1 tsp of ginger-garlic paste
- 1-2 chopped chillies
- 1 tsp of turmeric powder (haldi)
- 1 tsp of chilli powder
- 1 tsp of cumin seeds (jeera)
- 1 tsp of baking soda
- 1 tbsp of sesame seeds (til)
- 1 tsp of mustard seeds (rai)
- Few coriander leaves (chopped finely)
- Few curry leaves
- Salt to taste
- Oil for cooking
Method:
- Mix onions, lauki, wheat flour, besan, ginger-garlic paste, semolina, chillies, coriander, baking soda, salt and oil in a bowl. Make it into a dough.
- Divide the dough into required portions and roll the portions into a cylindrical shape.
- Grease a sieve with oil and keep the rolls in the siever. Meanwhile, in a steamer, steam the cylindrical rolls for 20-30 minutes. Repeat the above steps to get more rolls.
- In a pan, heat oil. Add mustard seeds and let them crackle. Add sesame seeds, curry leaves and saute for a few seconds.
- Add the cylindrical lauki rolls onto the pan and cook till the rolls turn crispy.
- Garnish the rolls with coriander leaves. Serve hot.
3. Fruit & Chia Seeds Pudding
This tasty dessert can be consumed after a heavy meal or as an evening snack.
Cooking time: 10-15 mins
Nutritional values (1 serving approx)
Energy: 150 kcals
Carbohydrates: 10 gms
Protein: 2 gms
Fat: 8 gms
Ingredients:
- 3 tbsp of chia seeds
- ½ cup of coconut milk
- 1 tbsp of honey
- 1 medium apple
- 1 small pear
- 1 tbsp of chopped almonds
Method:
- Mix chia seeds, honey and coconut milk. Refrigerate for 4-5 hours.
- Chop the apple and pear in the form of cubes and add the fruits over the chia seeds, honey and coconut milk mixture. Serve chilled.
4. Sunflower Seeds Ladoo
This tasty ladoo would be a delight for your children and can also be carried in their school tiffins!
Cooking time: 20-25 mins
Nutritional values (1 serving approx)
Energy: 360 kcals
Carbohydrates: 35 gms
Protein: 9 gms
Fat: 20 gms
Ingredients:
- ¼ cup of sunflower seeds
- 1 cup of chana dal (roasted)
- Jaggery to taste (gur)
- Ghee as required
- 1 tsp of cardamom powder (elaichi)
- ¼ cup of grated coconut
- 1 tbsp of chopped almonds
Method:
- Roast the sunflower seeds and keep them aside.
- Grind the chana dal and sunflower seeds in a blender. Add the cardamom powder as well.
- In a bowl, mix all the powders along with coconut, jaggery and ghee.
- Apply oil to your palms and shape the ladoos using your palms. Add the chopped almonds onto the laddoo as well. Keep aside for a while so that the laddoos dry. Enjoy!
5. Veggie Salad With Pumpkin Seeds
This tasty salad can aid in weight management and also contains essential vitamins and antioxidants.
Cooking time: 10 mins
Nutritional values (1 serving approx)
Energy: 250 kcals
Carbohydrates: 25 gms
Protein: 6 gms
Fat: 10 gms
Ingredients:
- ¼ cup of chopped capsicum
- ¼ cup of tomato cubes
- ¼ cup of carrot cubes
- ¼ cup of cucumber cubes
- ¼ cup of boiled masoor
- 1 tbsp of pumpkin seeds (roasted)
- 2-3 tsp of olive oil (for dressing)
- Salt to taste
- A pinch of pepper to taste
Method:
- In a pan, heat oil. Saute the veggies in the pan for a few minutes.
- In a bowl, combine all the veggies along with salt and pepper. Add olive oil on top of the veggies.
- Top the salad with pumpkin seeds. Enjoy!
Key Takeaways
- The fibrous outer shells of seeds contain omega-3, which is difficult to digest. Hence, you can consume the seeds in ground form.
- Seeds can be added to flours, smoothies, smoothies and salads.
- Seeds contain fibre, and fibre provides satiety. Thus, seeds can help in weight management.
- Chia seeds can be used as a substitute for eggs during baking. Just mix the seeds with 2-3 cups of water and wait for a few minutes. The formation of a gel occurs, which can be used for obtaining consistency during baking.
- Sprouted sunflower seeds are more nutritious, and there is also a reduction in anti-nutritional compounds with sprouting.
Mangoes don’t make you fat, they are deliciously healthy and nutritious. And is there anything be better than sipping on some Aam Panna on a hot summer’s day? Native Tongue has the perfect khatta-meetha summer cooler for you which is a must-try. Tell us your favourite summer-special recipes with mangoes in the comments below.