A Guide to Cooking with Seeds: From Salads to Baking

Seeds are not only nutritious but also incredibly versatile in the kitchen. Whether you’re adding them to your salads, sprinkling them over soups, or incorporating them into your baking, seeds can elevate your dishes with a crunchy texture and nutritional boost.

1. Add to Salads for Extra Crunch
   Pumpkin seeds, sunflower seeds, and sesame seeds make a great addition to any salad. They add texture, a touch of nutty flavour, and a dose of healthy fats, fibre, and protein. Simply sprinkle a handful on top of your favourite greens, and you’ve got yourself a nutritious and filling meal.
2. Sprinkle on Porridge and Smoothie Bowls
   Chia seeds, flaxseeds, and hemp seeds are perfect for sprinkling on top of your breakfast porridge or smoothie bowls. They add a nice crunch, and the omega-3 fatty acids in these seeds will give you a brain boost to start your day right. Chia seeds are especially great for making overnight oats or chia pudding, as they absorb liquid and form a gel-like consistency.
3. Bake Into Bread and Muffins
   Seeds can easily be incorporated into your baking. Add sunflower or pumpkin seeds to bread dough for extra texture and nutrition, or mix them into muffin batter for a crunchy surprise in every bite. Flaxseeds are also often added to baked goods as a natural egg replacement due to their binding properties.
4. Make Seed Butter
   If you’re a fan of nut butter, you’ll love seed butter. You can make your own sunflower seed butter, pumpkin seed butter, or even sesame seed tahini. Simply blend the seeds in a food processor until smooth, and you’ve got a tasty and nutritious spread that’s perfect for toast, sandwiches, or dips.
5. Use in Sauces and Dressings
   Tahini, made from sesame seeds, is a key ingredient in Mediterranean and Middle Eastern cuisines. It can be used as a base for salad dressings, hummus, and sauces like baba ganoush. You can also add ground flaxseeds to smoothies or mix them into dips to add a nutritional boost.