MUFA #4:  Seeds 

When buying seeds look for the freshest quality seeds.  If you buy them prepackaged make sure that the seeds are packaged in airtight containers.  If you buy in bulk bins check to see that lids fit tightly to keep out contaminants.  To insure freshness make sure the store has good product turnover.  Make sure there is no evidence of moisture or insect damage.  Look for dried or raw edible seeds rather than those found in prepared snack mixes.  Snack mixes are often filled with preservatives and sodium.  They may also include extra oils, which increase the amount of fat in your diet.  I recommend that you purchase certified organic raw seeds and then light-roast them yourself.  Purchasing raw will allow you to control the roasting time and temperature and avoid unnecessary damage to the good fats in the seeds.

Pumpkin Seeds

Pumpkin seeds are also known as pepitas.  Pumpkins are native to the Americas.  Pumpkin seeds were a celebrated food among many Native American tribes, who treasured them both for their dietary and medicinal properties.  Today, China produces more pumpkins and pumpkin seeds than any other country (figures!).

How to roast pumpkin seeds:

Place the seeds (whether those you retrieved from the pumpkin or those you bought at the store) in a single layer on a cookie sheet and light roast them in a 160-170 degrees Fahrenheit oven for 15-20 minutes. Roasting for no longer than 20 minutes will help prevent unwanted changes in fat structure of the pumpkin seeds.

Ideas for including pumpkin seeds in your diet :

• Add pumpkin seeds to healthy sautéed vegetables.
• Sprinkle pumpkin seeds on top of mixed green salads.
• Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves.  Mix with olive oil and lemon juice for a tasty salad dressing.
• Add chopped pumpkin seeds to your favorite hot or cold cereal.
• Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
• Next time you make burgers, whether it is from vegetables, turkey or beef, add some ground pumpkin seeds.

Nutrition:

Serving size – ¼ cup

Calories:  186

Protein:  8.5 g

Carbs:  6 g (1.35 g fiber)

SFA:  3 g

MUFA:   5 g

PUFA:  7.2 g

   Omega 6:  7.14 g

   Omega 3:  0.06 g

Pumpkin seeds are a good source of the mineral zinc.

Sesame Seeds

Sesame seeds may be the oldest condiment known to man.  Sesame seed oil is highly resistant to rancidity.    “Open sesame” – the famous phrase from the Arabian Nights – reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity.

Ideas for including sesame seeds in your diet: 

• Dry, roasted sesame seeds and vegetable oil are ground into a thin light brown color paste known as tahini.  Tahini is one of the main ingredients in hummus.
• Spread tahini on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack.
• Add sesame seeds to bread, muffins or cookies.
• Add sesame seeds to steamed broccoli that has been sprinkled with lemon juice.
• Combine toasted sesame seeds with rice vinegar, soy sauce and crushed garlic and use as a dressing for salads, vegetables and noodles.
• Sauté chicken with sesame seeds, soy sauce, garlic, ginger and your favorite vegetables for a healthy, Asian-inspired dinner.

Nutrition: 

Serving Size – ¼ cup

Calories:  206

Protein:  6.4 g

Carbs:  8.5 g (4 g fiber)

SFA:  2.5 g

MUFA:  6.7 g

PUFA:  7.8 g

   Omega 6:  7.68 g

   Omega 3:  0.12 g

Sesame seeds are a very good source of manganese and copper.  They are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber.  Zinc deficiency is linked to poor bone growth.

Sunflower Seeds

Sunflower seeds are native to North America.  The American Indians used sunflower seeds for a high-energy food source.

National Sunflower Association has several fact sheets on their website to download.  Be sure to check them out.

Seeds:  A Smart Snack

Seeds:  Ideal Snack & Ingredient

Seeds Shine in US Diet Guidelines

The Amazing Kernel

The Power of Sunflower Seeds 1

The Power of Sunflower Seeds 2

Kernels of Wisdom

Facts About Vitamin E

Ideas for including sunflower seeds in your diet :

Suggestions come from National Sunflower Association website

• Sprinkle on yogurt
• Use with your favorite ice cream topping
• Coat a frozen novelty
• Top a salad for lunch
• Pack a pita with salad and crunch
• Toss with stir-fry vegetables
• Top your favorite pasta dish
• Use in baked goods such as bagels, muffins, multi-grain breads, carrot-sunflower cake, crackers and bars
• Snack on caramel sunflower popcorn, sunflower trail mix, granola bars, sunflower date bars and cookies
• Use in a sweet treat – try chocolate or white chocolate bars or bark or sunflower brittle
• Break the fast with muesli, hot breakfast cereal, ready-to-eat cereals, breakfast bars and muffins.

Nutrition: 

Serving Size – ¼ cup

Calories:  205

Protein:  8.2 g

Carbs:  6.75 g (3.8 g fiber)

SFA:  1.9 g

MUFA:  3.4 g

PUFA:  12 g

   Omega 6:  12 g

   Omega 3:  0 g

Flaxseeds

Flaxseeds should be ground before use.  Whole flaxseeds tend to pass through your intestines undigested; consequently you will lose all the benefits.  Grind flaxseed just before you are ready to use it.  Flaxseed has high oil content and easily becomes rancid.  I use a small coffee grinder that holds one-half cup of whole flaxseeds.  I only grind what I intend to use that day.  Store any leftover in the fridge or freezer. The whole flaxseed I buy in bulk locally has a shelf life of about 1 year.  It is stored in a cool, dry food-storage room.

Ideas for including flaxseed in your diet:

• Add ground flaxseed (or flaxseed oil) to smoothies.
• Add ground flaxseed to cookies, bread and muffins.  High temperatures necessary for baking have no effect on nutritional value.
• Add ground flaxseed to pancake batter.
• Add a teaspoon of ground flaxseed to mayonnaise or mustard on your next sandwich.
• Add a tablespoon of ground flaxseed to your favorite Greek yogurt.
• Add a tablespoon of ground flaxseed to your favorite hot or cold cereal.
• Ground flaxseed can be substituted for egg in baked goods.  To replace one egg, mix together 1 tablespoon ground flaxseed with 3 tablespoons water.  Let sit for a few minutes until thickened.

Nutrition:

Serving Size – 2 tablespoons

Calories:  95

Protein:  3.8 g

Carbs:  6.6 g (5.4 g fiber)

SFA:  .6 g

MUFA:  1.3 g

PUFA:  4.3 g

   Omega 6:  0.8 g

   Omega 3:  3.5 g

We normally associate antioxidants with vegetables and fruits but it turns out that flaxseeds are also rich in antioxidants.