Ingredient Spotlight: Know Your Superfood Seeds

What qualifies as a superfood can be hard to keep track of nowadays. The powders, seeds, extracts and oils that promise to boost vitality, longevity, endurance and more can make entering a health food store an overwhelming experience. Here are the basic facts about superfood seeds.

Hemp Hearts

Out of the these three seeds, hemp hearts contain the most protein. A two tablespoon serving contains approximately seven grams of protein. The best part about the protein found in hemp is that it contains all of your essential amino acids, which is rare for a vegetarian protein source. A two tablespoon serving clocks in at about 115 calories, 84 of those calories coming from healthy fats. It also contains 32 per cent of your daily intake of magnesium. Hemp hearts are also a good source of iron, vitamin E and zinc.

Chia Seeds

Chia seeds, like hemp, are also an excellent source of magnesium. They are also a good non-dairy calcium source. Where chia seeds truly shine compared to other seeds is their fibre content. A two-tablespoon serving of chia seeds packs 40 per cent of your daily fibre intake for only approximately 130 calories.

Flaxseeds

While hemp and chia seeds can be consumed whole, flaxseeds need to be ground before consumption, or else they will pass through the body undigested. The superpower of flaxseed is lignan, a phytochemical that it contains that is though to help stave off breast and prostate cancer. Two tablespoons contains around 75 calories.

How to incorporate them into your diet

Vegan egg replacer: Mix one tbsp of chia or ground flax with three tbsp of water to substitute for one egg.

Salad topper: Sprinkle on top of any salad, or mix straight into the dressing.

Oatmeal additive: Add a tbsp of the seed of your choice before cooking. Chia seeds are a great option for overnight oats, as soaking greatly increases their volume.

Make the most of your toast: Sprinkle the seeds on top of mashed avocado or nut butter on toast.

Sprinkle into smoothies: The seeds will add a bit of crunch and have a slightly nutty taste.