A healthy diet will include a good number of plant-based foods. As well as dishes with vegetables, fruits, leaves, or roots, we can include an element with enormous potential: seeds. But how can seeds enhance your recipes? We’re about to tell you!
With all their amazing properties, it means that we can always turn to them to transform any recipe into something truly healthy and delicious, whether they are used as the main part of the dish or as a special touch.
Given the current interest in following healthier lifestyle habits, seeds should be a mainstay in our daily mealtimes, and in any menu worth its salt, including bread and pastries. You won’t have to forego the pleasure of eating either, as they’re absolutely delicious!
New ways of using seeds in the food industry
Seeds have become a widely-used ingredient in the food industry, thanks to the flavour and texture they provide. Here are some of the most common uses of seeds in the industry:
- Bread and pastry toppings
- In ready meals and salads
- Toppings and chocolate mixes
- Preparing pasta and spreads with seeds
- As a component in other dietary foods
Here’s a brief guide in which we’ll highlight the individual properties of each of the seeds, and then give you tips on how you can enhance your recipes with them.
Properties of chia seeds
This is one of the so-called superfoods, due to the fact that chia contains fibre, antioxidants, calcium, proteins, and omega 3 fatty acids.
Recipes with chia seeds
Chia seeds can be used in dairy and fruit shakes to provide protein and fibre. Once soaked in liquid, its soluble fibre forms a solid gel, and this is what makes it so filling, while, at the same time, facilitating its transit through our bodies, and preventing the rapid absorption of certain carbohydrates. Because of this, it’s a great option for healthy breakfasts or snacks.
With chia seeds you can also add protein and texture to some fantastic veggie burgers. With boiled, drained and chopped courgette, grated carrots, fried onions, chia seeds, and your favourite spices, you can create some really tasty burgers. If you coat them in rice flour and brown them in the oven (at a temperature of around 180ºC, and for a little more than 30 minutes) they will turn out golden and really juicy.
Properties of golden flax seeds
This seed is not as well known as the brown variety, but it’s also a great asset – not only in the kitchen, but also because of its properties, as it’s rich in Omega 3 and fibre. The flavour of golden flax is also sweeter than that of brown flax seeds.
Recipes with golden flax seeds
We’re going to recommend some vegan “meatballs” made with golden flax seeds. You’ll need 1 glass of cooked lentils, 2 cloves of garlic, paprika and herbs, salt, ½ tablespoon of breadcrumbs, 3 tablespoons of golden flax, 1/2 glass of oatmeal and another of grated courgette. You’ll also need a glass of grated carrot and a chopped onion.
You should stir fry the onion, garlic, courgette, and carrot. While they’re frying, crush the oats and flax seeds in a blender to obtain a flour. Once the vegetables are ready, mix them with the flour, and add the rest of the ingredients. Shape the meatballs and bake them at 180ºC, turning them a couple of times. They’ll take around 40 minutes to cook.
You can serve them with a homemade fried tomato sauce, and they’ll be delicious!
Properties of sesame seeds
Sesame has so much to offer, as its seeds contain several trace elements: phosphorus, potassium, magnesium, zinc and calcium. In addition, they provide fibre, vitamins, and essential fatty acids (Omega-6). The secret to getting all their goodness is to crush them before eating them.
Recipes with sesame seeds
Toasted, or roasted, sesame has a very pleasant taste, and so our recipe won’t alter it too much and will ensure that you can enjoy it naturally. Our recommendation is a salad with green leaves, boiled and grated beetroot, grated carrots, crumbled feta cheese, black olives, fresh spring onions and, as a topping and nutritional supplement, a good layer of sesame (ground in a blender or coffee grinder).
Dress it with extra virgin olive oil, apple cider vinegar, lemon zest, Maldon sea salt and black pepper, and you’ll enjoy a healthy and extremely tasty salad.
Properties of biological organic quinoa
Our biological organic quinoa has all the properties of this pseudocereal and our guarantee that it’s an organic product
as shown by its EU logo. It contains proteins, calcium, magnesium and manganese. In addition,
it provides vitamins of group B, E and fibre.
Recipes with biological organic quinoa
We usually use it in the same way as couscous or bulgur wheat, but quinoa gives us an extra crispy texture. It’s important to wash it well before cooking it as we have to remove the saponin that gives it a somewhat bitter taste.
Cooking it in salted water for 10-12 minutes will be enough. Serve it with peppermint, raisins, cucumber, onion, tomato, lemon juice and olive oil and you’ll have a very nutritious and refreshing snack.
Properties of bio poppy seeds
Our organic poppy seeds are rich in fibre, vitamins, proteins, unsaturated fatty acids, and minerals. They are also especially high in iron. In addition to this, they can be added to infusions to create a relaxing drink.
Recipes with poppy seeds
They are perfect for doughs. You can add them to cake, bread, focaccia or pizza base recipes, and that will not only make them more attractive to the eye and more nutritionally complete, but they will also add a special aroma, texture and flavour.
If you want to know more about this product, we invite you to download our complete catalog of seeds, carefully grown to keep all its natural properties fresh and intact and give added value to your dishes.