9 Seeds That Will Make a Real Difference to Your Diet

We all try to stay healthy and eat the freshest fruit and vegetables, but sometimes we forget where these nutritious natural treats come from – seeds. Many edible seeds are packed full of nutrients, so if you care about good nutrition, you should certainly be aware of how seeds can benefit your health.

1. Chia Seeds

Chia seeds have been getting a lot of good attention in recent years, which makes sense seeing as they're considered one of the healthiest superfoods out there. 

 

What’s in them? 

Chia seeds are loaded with vitamins and minerals, contain ten times more nutritional fibers than rice, eight times more Omega-3 fatty acids than salmon, six times more calcium than milk and three times more iron than spinach. On top of that, they contain an inordinate amount of antioxidants that fight cell damage. 

 

Why you should eat them 

Eating chia seeds can help you lose weight, relieve joint pains, and protect the body from heart disease and diabetes. The seeds also help keep your liver in good shape, and since they contain no gluten, they're perfect for people with celiac disease. 

 

What can you do with them?  

These seeds go well with a number of dishes, thanks to their ability to take on the food’s flavors. Here are some recommendations: 

 

• Cooked, as a side dish 

 

• Added protein for salads 

 

• A crispy coating for chicken or fish 

 

• Added to fruit shakes 

 

• Added while baking bread

2. Hemp Seeds

These are the seeds of the cannabis plant. Hemp may have great industrial benefits, but its seeds have even greater health benefits. 

 

What’s in them? 

Hemp seeds are the perfect source for all 20 amino acids, including the nine essential acids our bodies cannot produce on their own. They’re rich in protein and are a great source of phytochemicals - chemical compounds that occur naturally in plants and are beneficial to our health. 

 

Why you should eat them

 If you care about your health, you should be eating hemp seeds. They’ll boost your immune system, bolster your cardiovascular system, and help with cell regeneration. The seeds do not contain THC (the active substance in marijuana), and are perfectly safe and legal to consume. 

 

What can you do with them? 

The seed’s nutty flavor makes them great as an addition to a variety of foods: 

 

• Grind into hemp flour to bake with 

 

• Prepare hemp milk 

 

• Add to various pastries 

 

• Raw – as a healthy snack 

 

3. Pomegranate Seeds

This biblical fruit is also an abundant source of health benefits

 

What’s in them? 

Rich in antioxidants, pomegranate seeds help fight off the effects of free radicals, promoting the integrity and health of your cells. Among those antioxidants, you can find polyphenols, which help prevent cancer and heart disease. Like most other red fruits, pomegranates are rich in vitamin C, which is a natural booster for the immune system. 

 

Why you should eat them 

 The antioxidants keep our body’s building blocks in good shape, as well as prevent blood clots from forming. Another benefit is maintaining the elasticity of our blood vessels, which helps blood flow. Finally, pomegranates also help maintain the integrity of the cartilage in our joints, preventing the onset of arthritis. 

 

What can you do with them?  

These delicious seeds have so much potential: 

 

• Added to green salad 

 

• Pomegranate chicken 

 

• As a delicious juice 

 

• As a topping for a cheesecake

4. Flax Seeds

Flax has been known around the world as a health booster for years. 

 

What’s in them?  

Flax seeds are an excellent source of nutritional fiber, which keeps your digestive system healthy and functioning properly. They are also packed with polyphenols and linoleic acid, both of which have many health benefits for the human body. 

 

Why you should eat them  

The fibers in the seeds will help regulate your bowels and provide an extended sense of satiety. The linoleic acids have powerful anti-inflammatory properties, and have been shown to stop the development of tumors. The polyphenols regulate hormone production in the body, and are particularly recommended for women who are struggling with PMS and menopause. For more info on the benefits of flax seeds, click here.

 

What can you do with them?  

Known worldwide, flax seeds are also a popular addition to a variety of dishes, such as: 

 

• A crunchy addition to salad 

 

• Added when baking bread 

 

• Added inside muffins 

 

• Added inside yogurt 

 

 

5. Pumpkin Seeds

Next time you’re carving out a pumpkin, keep the seeds – they’re filled with nutrients and proteins. 

 

What’s in them? 

Pumpkin seeds are considered to be a perfect source of plant protein. 100 grams of these seeds contain about 54% of the required daily intake of protein. On top of that, pumpkin seeds contain a lot of vitamin B and folic acid, as well as a unique chemical called tryptophan-L, which our brain converts into serotonin, an important neurotransmitter that elevates our mood. 

 

Why you should eat them 

The protein and folic acid in the seeds help build and repair our muscles. 

 

The seeds themselves serve as a powerful antacid. 

 

Finally, the tryptophan-L is a known mood enhancer. 

 

What can you do with them? 

These seeds can be eaten after being roasted and salted, or in a variety of other ways: 

 

• A crunchy, protein-rich addition to salad 

 

• A great topping for soups 

 

• As part of pesto sauce 

 

• In yogurt 

 

 

6. Sesame Seeds

Sesame seeds are thought to be some of the first seeds ever to be used, as well as being a source of healthy and delicious oil. 

 

What’s in them? 

 The seeds are rich in minerals such as magnesium, iron, potassium, calcium, zinc, and manganese, and also contain vitamin B and lots of fiber. They also provide the eater with two special chemicals – sesamin and sesamolin. 

 

Why you should eat them 

The many minerals in the seeds make them a veritable nutritional bomb, which helps strengthen our bones and regulate cell division, sugar levels, and salt levels. The sesamin and sesamolin lower bad cholesterol (LDL) and are only found in sesame seeds. 

 

 What can you do with them? 

The many uses of sesame include: 

 

• Making tahini 

 

• Making halva (raw tahini with honey) 

 

• Added flavor to string beans 

 

• Delicious topping for bread and savory pastries  

 

 

 

7. Sunflower Seeds

Delicious in their own right, they’re also incredibly healthy. 

 

What’s in them? 

Sunflower seeds are a great source of vitamin E, which helps maintain the health of our cardiovascular system, as well as phytosterols and magnesium. 

 

Why you should eat them 

The vitamin E in the seeds helps prevent and repair damage to blood vessels. The phytosterols lower LDL levels and boost the immune system. They also act as an anti-carcinogen. 

 

What can you do with them? 

These seeds are available in many food stores, but you should avoid the roasted and salted versions. Instead, try using fresh seeds when making: 

 

• Salads 

 

• Soups 

 

• Bread 

 

• Chicken and fish  

 

8. Cumin Seeds

Cumin is mostly known as a delicious Middle Eastern spice, but cumin seeds also pack a hefty amount of benefits. 

 

What’s in them? 

Cumin seeds are rich in iron, which is beneficial to the liver, and contain chemicals that stimulate the production of digestive enzymes. Another powerful ingredient is the large quantity of antioxidants, which help fight cell damage and the onset of cancer. 

 

Why you should eat them 

Iron is highly beneficial for liver and circulatory system health, and the enzymes in cumin cause your digestive function to speed up and improve. Cumin is also recommended for a case of a sore throat or a cold. It also acts as a booster for kidney and immune system function. 

 

What can you do with them? 

The seeds can be consumed as is, or in their more popular guise, ground into a spice. They can be added into a variety of dishes, giving them a flavor upgrade. 

 

• Base for Indian-style dishes 

 

• Fish filet wrapped in cumin seeds 

 

• Added to stews 

 

• Roasted seeds in salad 

 

• Vegetarian lentil and cumin balls 

 

 

9. Grape Seeds

Most people prefer seedless grapes, but the seeds are actually surprisingly healthy.

 

What’s in them?

Grape seeds are rich in vitamin E, linoleic acid, and flavonoids, which are antibacterial and antifungal. 

 

Why you should eat them 

Grape seed oil has been used as medicine for thousands of years. Grape seeds keep your circulatory system healthy, have anti-inflammatory properties, and can reduce diabetes symptoms. Furthermore, they’re rich in antioxidants, which keep your cells and soft tissues safe from free radicals. 

 

What can you do with them?

The main use is as an oil, so try the following: 

 

• Stir-fried vegetables in grape oil 

 

• Quinoa in balsamic vinegar and grape oil 

 

• Beef marinated in grape oil 

 

• Natural grape ice cream

 

 

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://cancersupportindia.blogspot.com. feel free to view for easy, simple and health tips  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is the latest addition to my blogs.

Why You Should Start Saving Pasta Water

What if we told you that you have been flushing something many chefs call ‘liquid gold’ down the drain all these years? As you can already tell from the title, we’re talking about pasta cooking water, that cloudy starchy liquid so many of us simply drain away when our pasta is ready.

Little did we all know that pasta water is actually the secret ingredient of many chefs and something you can use around the house as well! Here are 5 excellent uses of pasta water that will make you want to save it up every time you cook pasta! 

 

1. Enhance the taste of sauces and stews

Done cooking the pasta? Instead of draining the water completely, leave a cup or so of the water and add it into your pasta sauce, stirring and incorporating until the sauce becomes thick and rich. The starch content of the cooking water will upgrade your pasta sauce to fine restaurant level, adding that richness and silkiness characteristic of chef-made sauces.

The slight saltiness of the water, in turn, will add extra flavor to the sauce, and the starches will help make the sauce thicker. But don’t stop at just adding the pasta water to pasta sauces like Alfredo or Bolognese, store a cup of pasta water in the fridge and use the same trick to give stews and slow-cooked one-pot meals that extra flavor and richness, too. 

 

2. Soak legumes in pasta water

Pre-soaking dried legumes like beans, peas, lentils, and chickpeas is a must - this allows them to absorb moisture and plump up before cooking, so it is guaranteed to shorten the cooking time of all legumes. While most people cover the legumes with room-temperature water, using cool pasta water instead is a real game-changer. 

 

When soaked overnight in pasta water, the legume will not only soften but will also absorb some of the savory salty flavors as well. Keep in mind, though, that you will likely need less salt to cook legumes pre-soaked in the pasta water.

3. Use pasta water to make bread or pizza dough

The basic ingredients of any dough are simple - water, salt, and flour. But if you replace the water with pasta water, chances are you won’t need to add any salt at all, so you’re essentially eliminating one of the steps in the recipe and saving time. 

 

Since pasta water also contains some starches, it will render your dough more stretchy, elastic - and hence more delicious too - which is extremely useful when making sourdough for things like pizza crust and bread.

4. Improve homemade pesto pasta

What’s the trick to making pesto pasta silky and smooth rather than clumpy and dry? You guessed it, add a splash of warm pasta water, and you’re golden. Do keep in mind that the process of adding in the pasta water is slightly different from other sauces. 

 

Rather than adding the pasta water directly into the sauce and combining until smooth, combine the pasta and the pesto in a bowl first, and then add in about ¼ cup of pasta water bit by bit, simultaneously stirring the pasta. By adding in the warm pasta water and not cooking the pesto, you’ll help the pesto stick to the pasta better while preserving the natural taste of fresh herbs.

 

5. Use pasta water for watering flowers

This last tip is kind of unconventional, we understand, but we say try it and tell us what you think! It involves letting the pasta water cool down completely and then using it to water your indoor or outdoor plants. The starches and slight saltiness of the water mean that it contains vitamins and minerals beneficial for plants, so you can use it to water flowers and other plants from time to time. 

 

Best of all, it will help you repurpose the same water, which means that you’ll end up saving water in the long run!

 

 Tips for Collecting and Storing Pasta Water

As you already know now, pasta water has quite a few handy uses in and outside of the kitchen. So, by now you must be wondering - what is the best way to save and store pasta water? And most importantly, is all pasta water good to mix into other foods and water your plants? 

 

Let’s begin by answering this last question. The best kind of pasta water to use in both cooking and gardening isn’t too salty and cloudy. This is why we recommend against using pasta water in which you’ve cooked pasta twice, as it will be quite cloudy, which means it’s too high in starches and may be too sticky. 

 

Likewise, pasta water that’s saltier than the soup or sauce you usually make is better discarded, as by using it you’re running the risk of adding too much salt to dishes or hurting your plants. Now, how do you separate pasta from pasta water without flushing the pasta water down the drain? This one’s pretty simple, all you have to do is use tongs or a pasta fork to retrieve the pasta, and you’ll be left with plenty of pasta water at the bottom of the pan. 

 

Now it’s up to you how much of the pasta water you’ll want to use, but make sure to allow it to cool off before pouring it in a jar or bottle to save in the fridge for later. The pasta water will stay good for 2-3 days if stored in the fridge.

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://cancersupportindia.blogspot.com. feel free to view for easy, simple and health tips  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is the latest addition to my blogs.

Drumstick leaves with small red beans( thatapayar) and shallots

 You're all well aware that every part of drumstick tree is very useful. Normally when I get some leaves, I cook with Moongdal/ pasiparuupu. Yesterdday, tried cooking redbeans with moongdal and shallots.

INGREDIENTS

drumstick leaves 2 big handful/ about 1 big cup

small red beans 1/2 cup 

moongdal 1/4 cup

shallots / sambar onion 5 finely chopped

garlic 3 ( optional) finely chopped

potato 1 small cooked

salt to taste

red chili pdr to taste

kitchen king masala 1/2 tsp

oil  2 tsp 

jeera/ cumin seeds 1/2 tsp

hing little

turmeric pdr 1/4 tsp

METHOD

I pressure cooked the small red beans and moong dal together.

What I do when I have to cook little dal, I keep it in a small vessel in the pressure cooker.

I wash and put some potatoes whole around the vessel. I use how much ever potato I  need that day, rest I keep in the fridge, it comes handy to make alu paranta or while making poha or upma or any vege. Don't peel the potato skin while keeping in the fridge.

In a kadai, add oil and jeera, once it crackles, add hing, then add onion and garlic if using with wee bit salt to fry, once onion is fried, finely chop the potato along with turmeric and chili powders, fry well.

then add the cooked dal and beans with the water in which it was cooked along with the drumstick leaves adding salt to taste, cook till the leaves are cooked last add kitchen king masala, mix well for 2 minutes, remove, serve hot with bread toast, roti, rice.

I gave it to my friend to taste, se thought that I had used spinach leaves !

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  

https://cancersupportindia.blogspot.com. feel free to view for easy, simple and health tips  

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

https://GSiyers home remedies.blogspot.com     is the latest addition to my blogs.