Many types of seeds are nutritious because they contain all the incipient nutrients necessary for complex plants to develop.
Seeds are probably best known for being a great source of fiber. However, seeds also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants.
In combination with a healthy diet, seeds can reduce bad cholesterol, reduce blood pressure and even reduce blood sugar.
Chia seeds, for example, are excellent sources of omega-3 fats, along with many other nutrients.
Hemp seeds are an excellent source of vegetarian protein. They are one of the few plants that contain all the essential amino acids that your body can’t make.
Pumpkin seeds are good sources of phosphorus, monounsaturated fats and omega-6 fats. They also are good sources of phytosterols, which are plant compounds that may help lower blood cholesterol.
Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. Sunflower seeds are associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease.
Of course, it’s rare to get all the health benefits from these medicinal seeds in one place.
Until now.
Super-seeds snack bars are the perfect healthy energy bar for hiking, school lunches or just taking a break from life.
Here’s the recipe:
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Active 15 mins
Total 1 hr 10 mins
Servings 25
Ingredients
1/3 cup tahini
1/3 cup honey
1 teaspoon vanilla extract
1/4 teaspoon salt
1 cup shredded unsweetened coconut
1/2 cup raw unsalted pepitas*
1/2 cup unsalted sunflower seeds
1/4 cup chia seeds
1/4 cup hemp seeds
Directions
Step 1
Preheat oven to 325 degrees F. Line an 8-inch-square pan with parchment paper, leaving extra hanging over 2 sides. Coat the parchment and pan sides with cooking spray.
Step 2
Combine tahini and honey in a small saucepan over medium heat. Cook, stirring, until just mixed and warmed, about 2 minutes. Remove from heat; stir in vanilla and salt.
Step 3
Combine coconut, pepitas, sunflower seeds, chia seeds, and hemp seeds in a large bowl. Add the tahini mixture and stir until evenly coated. Press the mixture firmly into the prepared pan.
Step 4
Bake until golden, 30 to 35 minutes. Let cool completely in the pan on a wire rack. Using the overhanging parchment, lift out the uncut squares. Place on a cutting board and cut into 25 squares.
*Pepitas are pumpkin seeds, but they differ from the seeds you scrape out of your Halloween pumpkin: They come from certain varieties of pumpkins that produce seeds without a tough outer hull. You can find pepitas in bulk bins in natural-foods stores and large supermarkets, and online at nuts.com and elsewhere.
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Nutritional Rundown
Serving Size: 1 Square
Per Serving:
110 calories; protein 3.4g; carbohydrates 7g; dietary fiber 1.8g; sugars 4.1g; fat 8.5g; saturated fat 2.7g; vitamin A iu 5.4IU; vitamin C 0.3mg; folate 15.4mcg; calcium 21.5mg; iron 1mg; magnesium 55.3mg; potassium 111.3mg; sodium 26.6mg; added sugar 3.7g.
(Source: Diabetic Living Magazine via eatingwell.com)
