Issue 149
December 2016
Seeds are probably left forgotten at the back of your cupboard, a relic from a failed recipe cooked months ago. Yet they remain in mint condition, waiting to be used in something healthy. While you probably know they’re good for you, it’s not always easy to find ways to include them in your diet.
While flax seeds and chia hog the limelight, you should also be eating these additional alternatives too, because when eaten in generous quantities they’re cheaper, tastier and more nutrient-dense.
These four shortcuts can all add nutritional benefits to your next fight-camp meal.
1) SESAME SEEDS - BEST FOR ENDURANCE
Calories: 565,
Fat: 48g,
Carbs: 26g,
Protein: 17g.
Why sprinkle?
Found clinging to hamburger buns the world over, they may roll with the unsavory savory crew but are probably the healthiest thing in your box of fast food. They’re exceptionally high in copper and manganese, which will help your joints form collagen and increase your absorption of iron.
This is a double sell for recovery from those brutal two-a-day training sessions and your long-haul athletic performance.
Eat more:
1. Give any Asian-inspired chicken dish a dusting with them.
2. Sprinkle into any type of icing for an extra pop.
3. Apply liberally to any salad.
4. Fish like salmon responds well to their flavor.
5. Roasted vegetables and even sautéed greens taste better with them.
2) HEMP SEEDS - BEST FOR CARDIAC STRENGTH
Calories: 575,
Fat: 44g,
Carbs: 12g,
Protein: 33g.
Why sprinkle?
While controversial, their benefits are anything but. A study in the Journal of Agricultural and Food Chemistry found the oil in these seeds is loaded with alphalinolenic acid, which can prevent heart disease.
They hold supplement-level quantities of vitamin E, magnesium, manganese and phosphorous. These are all vital nutrients for an internal engine room built to Rolls-Royce standards.
Eat more:
1. Add to oatmeal or muesli for extra crunch.
2. Chuck a few in any flavored protein shake.
3. Combine with cooked quinoa for extra nutty flavor.
4. Blend and coat fish or chicken before frying.
5. Include generous helpings in a homemade pesto.
3) SUNFLOWER - BEST BUILDING MUSCLE
Calories: 584,
Fat: 51g,
Carbs: 20g,
Protein: 21g.
Why sprinkle?
In addition to being so nutrient-dense, these could be considered the multivitamin of the seed world.
Sunflower seeds have the highest levels of phytosterols, which annihilate unhealthy cholesterol and improve heart health, found research in the Journal of Agricultural and Food Chemistry. Their biggest strength is over-the-top vitamin E levels that aid exercise recovery so you’re ready to smash tomorrow’s training as hard as you hit today’s.
Eat more:
1. Use their complimentary flavor to top any tuna-based dish.
2. Sprinkle over roasted pumpkin.
3. Add to biscuit recipes for extra crunch.
4. Stuff in wraps with chicken.
5. Drizzle on top of stuffed peppers.
4) POPPY SEEDS - BEST FOR IMMUNE SYSTEM
Calories: 525
Fat: 42g
Carbs: 28g
Protein: 18g
Why sprinkle?
Though they’re grossly overshadowed by their lookalikes – chia seeds – poppy seeds are quite possibly better for you. While chia is higher in omega-3 fatty acids, these are substantially higher in manganese, calcium, iron, zinc, copper, selenium... Well, hopefully you get it – they have more of just about every nutrient. While they might look like nothing more than a garnish on your bread roll, they’re probably the healthiest things you’ll discover on your lunchtime sandwich.
Eat more:
1. Sprinkle on any homemade or store-bought dessert.
2. Add to oily salad dressings.
3. Put generous helpings on fresh pasta.
4. Add to pancakes to bulk up their fiber content.
5. Fill curries and stews.
5) WHEAT GERM - BEST FOR ALL-DAY ENERGY
Calories: 360,
Fat: 10g,
Carbs: 52g,
Protein: 23g.
Why sprinkle?
Found most often in enriched cereals, these seeds can halt the growth of cancer cells when they’re fermented, found a study in the International Journal of Gynecological Cancer.
They’re also incredibly rich in all the energy-yielding B vitamins and a host of minerals like manganese and selenium that keep you energized through even the most brutal workouts.
Eat more:
1. Use as a replacement for breadcrumbs.
2. Buff up meals like meatballs and bolognese with it.
3. Drop a few tablespoons in your pre-workout smoothie.
4. Add a crunchy element to your favorite soups.
5. Add to homemade or store-bought trail mixes.
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