By now, most of us have taken onboard the health message that we need to eat less meat and more plants. However, it can be easy forget that “plant” doesn’t only mean fruits and vegetables, but also the wider world of pulses, peas & legumes, nuts, and those little powerhouses, seeds.

It’s easy to overlook the power of seeds. Packed with nutrients, seeds are a rich source of protein, fibre, vitamins, minerals, antioxidants and phytochemicals. Low in carbs, they will keep you fuller for longer and keep blood sugar levels steady thanks to their slow-releasing energy. A great plant source of the essential fatty acids, omega-3 and omega-6, seeds have numerous health benefits, and can help support cardiovascular, cognitive, immune, bone, skin and gastrointestinal health as well as being anti-inflammatory.

Seeds are cheap and widely available, and most supermarkets sell handy packets of mixed seeds that cover all the bases. So rather than just throwing a few onto your morning yogurt and berries, here are some quick and easy recipes that give you truly delicious way of incorporating more seeds into your daily diet. I hope you enjoy them!

Berry Chia Breakfast pots

Serves 4

  • 2 tbsp Chia seeds
  • 5 Dates, chopped
  • 300ml Milk – any type – cow’s or plant
  • 225g Frozen cherries or other berries
  • 1 tsp Ground cinnamon
  • 200ml Greek style yogurt (cow’s or plant-based)
  • 4 tbsp Low Carb Seedy Cinnamon Granola
  • 40g Nuts of your choice, roughly chopped

Method:

  • Soak the chia seeds and dates in the milk for at least one hour, or overnight.  Defrost the berries at the same time.
  • Blend the chia mix with the berries and cinnamon until smooth and creamy.
  • Spoon into 4 glasses or bowls, top with yogurt, granola, nuts, and some extra berries.
  • Per serving (with semi-skimmed cow’s milk):

Calories: 364 / Carbs: 19.4g / Fats: 25.7g / Protein: 12.7g / Fibre: 5.6g


Low Carb Seedy Cinnamon Granola

Serves 18

  • 2 tbsp Flax seeds
  • 160g Seed mix (pumpkin, sesame, sunflower, flax)
  • 200g Mixed nuts
  • 25g Desiccated coconut
  • 3 Dates, pitted and finely chopped
  • 2 tbsp Water, boiled
  • 1.5 tbsp Coconut oil, melted
  • 1 tbsp Honey or Maple syrup (optional)
  • 2 tsp Vanilla extract
  • 2 tsp Ground cinnamon
  • ½ tsp Sea salt flakes

Method:

Preheat the oven to 180C fan / 200C non-fan.  Line a baking sheet with parchment paper.

Put the chopped dates into a large bowl and pour over the boiling water.  Mash together to form a thick pulp.

Melt the coconut oil in a small pan, add the honey and stir until melted.  Add the cinnamon and vanilla extract and stir to combine.  Pour into the mixing bowl containing the dates, then add all the dry ingredients.  Stir well until everything is combined and all the nuts and seeds are coated in the liquid.

Tip the mixture onto the prepared baking sheet and spread it out evenly.  Bake in the oven to 10-15 minutes until lightly browned.  Remove from the oven as set aside to cool.

Store in an airtight container for up to 2 weeks.

Per 25g / 1 tbsp serving:

Calories: 146 / Carbs: 4g / Fats: 12.3g / Protein: 4.9g / Fibre: 2.2g


Pumpkin seed, rocket and chilli pesto

Serves 12

  • 60g Roasted pumpkin seeds
  • 30g Parmesan, grated
  • 2 cloves Garlic
  • 100g Rocket
  • 1 Green or red chilli, deseeded and roughly chopped
  • 2 tbsp Lemon juice
  • 125ml Extra virgin olive oil
  • ½ tsp Salt

Method:

To roast the pumpkin seeds, heat them in a dry frying pan over a medium-high heat until they start to turn darker and pop.  Set aside and cool.

Put the pumpkin seeds, parmesan, garlic and chilli in a food processor.  Pulse for 10-20 seconds until the seeds are almost ground.

Add the basil, half the lemon juice and the olive oil and pulse for 30-40 seconds until all the ingredients are combined, being careful not to overprocess.

Transfer to a bowl, taste and adjust the seasoning with salt and more lemon juice if needed.  If the texture is too stiff, loosen it with a little more olive oil.

Store in the fridge for up to a week, ensuring that the top is level and covered with a thin film of oil to prevent oxidation.

Per 25g / 1 tbsp serving:

Calories: 129/ Carbs: 1g / Fats: 12.8g / Protein: 2.6g / Fibre: 0.5g


Mixed Seed Crackers

Serves 6

  • 150g                    Mixed seeds (sesame, pumpkin, sunflower & flax/linseeds, also known as omega mix)
  • 75g                       Rolled oats
  • 1 tbsp                  Chia seeds
  • 2 tbsp                  Psyllium husk powder
  • ¾ tsp                    Fine Sea salt
  • 1 tbsp                  Maple syrup
  • 1 ½ tbsp             Coconut oil, melted
  • 175ml                 Water

Method:

Mix all the dry ingredients together in a large bowl.

Whisk the water, maple syrup and oil together until combined.

Stir the wet ingredients into the dry ingredients and mix until everything is completely combined, and the dough thickens.

Divide the dough into two pieces.  Place one piece of dough between 2 pieces of parchment paper and roll out to a 3mm thickness, or thinner.  Place on a baking sheet, remove the top piece of paper and leave uncovered for 2-3 at room temperature.

Repeat with the second piece of dough, or freeze for later use.

Preheat the oven to 180C (fan)/190C non-fan.  Bake the crackers for 20-25 minutes, then flip over onto the baking sheet and remove the parchment paper.  Cook for a further 10-15 minutes until the dough is fully dry and starting to crisp at the edges.

Remove from the oven and leave to cool completely on the baking sheet – they will crisp up as they cool.

Break into pieces and store in an airtight container for up to 3 weeks.

Per 45g serving:

Calories: 237 / Carbs: 14.2g / Fats: 16.1g    / Protein: 6.9g / Fibre: 7.1g


 

If you would like to discuss catering for your home function, please get in touch!

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