Adding seeds to your diet is an easy way to give yourself a health boost, as they are rich in healthy fats and support brain, heart, and joint health.
Seeds contain omega-3 and omega-6 fatty acids (especially flaxseeds and chia) and are a great plant-based protein source, especially for vegetarians and vegans. As they are loaded with fiber, they promote digestive health and regular bowel movements and help in controlling blood sugar and cholesterol. They help reduce oxidative stress and inflammation.
Dehydrated Bread courtesy Joy Mathew, Executive Chef, CGH Earth – Prakriti Shakti
This is a recipe for a dehydrated seed-based bread, which can be used to make a sandwich or served as an accompaniment for a raw soup or salad.
Tiny but mighty, seeds are a powerhouse of nutrition. Chia and flaxseeds are rich in omega-3s and fiber, pumpkin seeds are loaded with magnesium, sunflower seeds bring in vitamin E for skin and immunity, and sesame seeds offer a natural boost of calcium for bone health. Adding a mix of seeds to your diet ensures a complete nutrient profile without much effort.
Seeds slip seamlessly into everyday meals. Sprinkle them over salads, soups, and smoothie bowls, or stir them into your morning oats and yogurt. Ground flaxseeds and chia seeds blend beautifully into smoothies and baked goods, while sesame or sunflower seeds can be added to breads, muffins, or even rotis for extra crunch. Chia pudding makes for a wholesome breakfast or snack, and lightly roasted pumpkin or sunflower seeds are a quick, satisfying bite on their own.
Ingredients
- Flax seed powder 1.76 ounces
- Oats powder 1.76 ounces
- Pumpkin seed powder 1.76 ounces
- Onion chopped 0.7 ounces
- Chopped tomatoes 2.5 ounces
- Almond butter 35 grams
- Honey 30 ml
- Salt 0.07 ounces
- Fresh thyme 0.17 ounces
- Water 130 ml
Method
- Mix all the ingredients in a food processor, blend well for about two minutes, and make it into a thick batter consistency.
- Spread evenly on a Teflon sheet and dehydrate for 24 hours, cut into appropriate size squares, flip over, and dry it again for another four hours.
Super Seeds Granola Bar courtesy of Rakesh Jadhav, Executive Sous Chef, DoubleTree by Hilton Pune-Chinchwad
“This Super Seeds Granola Bar is a clean, wholesome snack that highlights both flavor and function. For me, the mix of sunflower, pumpkin, chia, sesame, flax, and hemp brings layers of crunch and texture, while the almond butter and honey work as a natural binder that adds richness and balance. I like that the bake is done at 145°C; it’s gentle, which means the nutrients in the seeds are preserved, giving me a chewy bar rather than a crunchy one. The touch of cinnamon and vanilla adds warmth without overpowering the natural nuttiness, and the recipe feels versatile enough to play with chocolate chips for indulgence or dried fruit for brightness. Overall, I’d say this is a thoughtful, health-driven recipe that proves simple ingredients, handled right, can create something both nourishing and satisfying.”
Ingredients
- Rolled oats 1 cup
- Sunflower seeds ¼ cup
- Pumpkin seeds 2 tbsp
- Chia seeds 2 tbsp
- Sesame seeds 2 tbsp
- Flaxseeds (whole or ground) 1 tbsp
- Hemp seeds 2 tbsp
- Almond butter (or peanut butter) ¼ cup
- Honey ¼ cup
- Cinnamon powder ¼ tsp
- Sea salt: A pinch
- Vanilla extract ½ tsp
- Dark chocolate chips or dried fruits (cranberries, apricots) 2 tbsp (optional)
Method
- Lightly toast the oats and all seeds in a dry skillet over medium heat for 3–4 minutes until golden and fragrant. Let them cool.
- In a large mixing bowl, combine oats, all the seeds, cinnamon, and sea salt.
- In a small saucepan over low heat, stir together almond butter and honey until melted and smooth. Remove from heat and stir in vanilla extract.
- Pour the wet mixture over the dry ingredients. Stir thoroughly until everything is evenly coated.
- Line a small rectangular or square dish (8×8 inch or similar) with parchment paper. Press the mixture firmly into the pan using the back of a spoon or your hands (damp hands help).
- Place in the oven at 145 degrees Celsius for six minutes.
- Rest the tray at room temperature for 40 minutes.
- Cut the bar as per your liking and store it in an airtight container in the fridge for up to 10 days.
Additional tips to enhance the bar:
- You can customize by adding coconut flakes, protein powder, or nut pieces.
- Make it vegan by using maple syrup / date syrup instead of honey.
- If bars feel too crumbly, add a tablespoon more nut butter or sweetener for binding.
Nut & Seed Pasta with Greens courtesy of Chef Madhav Sukhija, Pastiche
Ingredients
- Pea protein spaghetti 4.23 ounces
- Olive oil 20 ml
- Garlic cloves (sliced): 0.35 ounces
- Broccoli florets 2.11 ounces
- Spinach leaves 1.4 ounces
- Asparagus spears (blanched, cut into 2-inch pieces) 2.11 ounces
- Mixed nuts (almonds, cashews, walnuts) 1.4 ounces
- Sunflower seeds 0.35 ounces
- Pumpkin seeds 0.35 ounces
- Lemon juice 10 ml
- Parmesan 0.7 ounces
- Salt to taste
- Black pepper 0.07 ounces
- Warm vegetable stock/water 50 ml
Method
- Cook pea protein spaghetti in salted boiling water as per packet instructions. Set aside a little bit of the cooking water.
- In a pan, lightly toast the nuts and seeds until fragrant. Allow to cool slightly.
- Blend toasted nuts and seeds with olive oil, lemon juice, warm vegetable stock, half of the parmesan and spinach, salt, and pepper to make a smooth, creamy sauce.
- In another pan, sauté garlic in a little olive oil. Add broccoli and asparagus, cooking until just tender. Add spinach leaves and toss lightly.
- Add the cooked pasta and nut-seed sauce, tossing to coat evenly. If needed, adjust consistency with a spoonful of pasta water.
- Serve hot, garnished with remaining parmesan and extra toasted seeds for crunch.
Tips
- Grind seeds like flax for better absorption.
- Soak or sprout seeds when possible.
- Store properly and check for allergies.
- Don’t rely solely on seeds for nutrients.
- Don’t eat them in raw form in excess.
- Avoid salted/flavored versions.
- Don’t ignore expiration dates.
Use Right
- Chia Seeds: Add to smoothies, yogurt, or oatmeal. Omega-3s and fiber keep you full longer. Buy from Heartland Chia.
- Flaxseeds: Use ground flax in smoothies, baking, or mixed into oatmeal. Great for digestion, may help balance hormones. Buy from Spectrum Organics.
- Pumpkin Seeds: Snack on roasted seeds, or sprinkle over salads, soups, or cereals. High in magnesium, good for heart and muscle health. Buy from Bob’s Red Mill.
- Sunflower Seeds: Eat raw, roasted, or as sunflower seed butter. It is a vitamin E boost, good for skin and immunity. Add to granola or baked goods. Buy from Spitz.
Sesame Seeds: Sprinkle on stir-fries, salads, or use sesame paste. Rich in calcium, it supports bone health. Buy from Dipasa.
