Super Seeds: Quick Way to Boost Nutrients in Any Meal

These are the three seeds that I use all the time to add some extra nutrients to smoothies, oats, salads, etc. (so you’ll see them in a lot of my recipes). If you’re new to ‘superfoods,’ all it really means is nutrient-dense foods, and grabbing one or two of these is a really easy way to get started. I’ve included links to the kind I usually buy on Amazon but there are lots of great options now, and you should be able to find them at most grocery stores, too.

Chia Seeds

I think everyone knows about chia seeds by now — if you’re thinking chia pets, you’re a little behind but that still counts. There are tons of reasons why you should eat chia seeds, but the bottom line is that just one tablespoon contains 5 grams of fiber and 3 grams of protein, and is a good source of calcium and other minerals. Storage wise, they don’t need to be refrigerated so they’re perfect to keep at your desk or in a jar on the counter.

They absorb liquid, which is why you’ve probably heard of chia pudding — check out my Brownie Batter Chia Pudding and Vanilla Chia Pudding. I also love the texture they add to oats and yogurt (once they’ve had a chance to settle in a bit). My Wild Blueberry Vanilla Overnight Oats recipe is my other favorite make-ahead easy breakfast. You can also sprinkle them onto non-liquidy foods, but I prefer hemp seeds for topping purposes.

Buy on Amazon: Nutiva Organic Black Chia Seeds

Hemp Seeds

Hemp seeds, or hearts, also have many benefits — the big selling point being protein: one serving contains 10+ grams. So if you want to beef up a salad, like my Asian Farro Salad, a few tablespoons of hemp seeds will add about as much protein as two eggs, even though you’ll barely notice them.

Hemp seeds are also rich in essential fatty acids (omega-3 and -6), and they may help reduce the risk of heart disease. They do need to be kept in the fridge, so I refill a shaker jar for easy access.

Buy on Amazon: Nutiva Organic Raw Shelled Hempseed

Ground Flaxseed

Fun fact (that I just learned writing this post): people have been eating flaxseed since the beginning of civilization because of its unrivaled health benefits. Flaxseed is a great source of fiber and the omega-3 fatty acid ALA, which has been shown to improve heart health. Flaxseed may also help reduce the risk of certain types of cancer, thanks to a type of nutrients called lignans.

You may have seen ‘flax eggs‘ in vegan baking recipes — vegan or not, it’s a great way to replace an egg in pancakes, muffins, cookies, etc.

Buy on Amazon: Spectrum Essentials Organic Ground Flaxseed

More delicious recipes with hemp and flaxseed: Carrot Cake Smoothie, Chocolate Energy Balls, Peanut Butter Chocolate Granola