Cumin, flax & co: here are the 8 healthiest seeds and 8 gourmet recipes

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Robert Maurer
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Summary of life itself, i semi they contain not only all the genetic information for the reproduction of the plant, but also valuable nutritional elements to make the sprout develop, grow and bloom. «They have always been part of human nutrition; often little considered, today protagonists are returning to the table.

And it's only good, because they manage to integrate them in the best possible way and in a natural way nutritional deficiencies typical of those who eat mainly refined foods. That is all of us », says Dr. Paola Anselmi, nutritionist biologist.




Caloric, but very useful 

If it is true that seeds have an important caloric intake, among the 450 and 670 calories every 100 grams, it is also true that it is enough to limit yourself to a handful of seeds a day to be able to enjoy their benefits for the benefit of health.

They are indeed rich in polyunsaturated acids, essential for keeping cell membranes healthy, defeating inflammation and protecting the cardiovascular system.

In addition, they provide a great variety of mineral salts (including potassium, magnesium, calcium, phosphorus and iron), which are essential for maintaining healthy bones, muscles and nervous system.

And then they allow you to fill up on trace elements, which regulate the fundamental functions of our body, as well as proteins, vitamins and Omega 3 and 6, fundamental both for the body and for the mind. 


Which ones to prefer (and when)

«Choose them natural, not roasted, preferably biological, and check the production date, which must not exceed six months at the time of purchase », suggests the expert.


Also pay attention to the time you consume them: "Prefer the morning, to start with the right amount of energy and vitality. Or the lunch, to break up the day with something very nutritious, but at the same time capable of regulate sugar levels in the blood, avoiding glycemic peaks and therefore the harmful feeling of being hungry already during digestion ", adds Paola Anselmi, who has selected for us 8 most effective seeds and tasty. To try, thanks to his gourmet recipes.



How they are preserved

To prevent the seeds from going rancid, keep them in a dry place, away from any source of damp, indicatively at a temperature between 4 and 20 ° C.

“If you have to keep a small amount, the refrigerator, but with the foresight to keep them in a glass or plastic container, better if it shields the light », adds Paola Anselmi.

«For larger quantities, a good solution is offered by airtight jars: place them in a drawer, perhaps stuffed into a paper bag of bread, so that the seeds remain in the dark ».


THE 8 MOST EFFECTIVE SEEDS AND 8 GOURMET RECIPES

1. Flax seeds for the intestines 



Flax is a plant that has been cultivated since ancient times. Its seeds should be eaten chopped, because whole are difficult to assimilate, or after being left to soak.

 Against the constipation the ideal is to drink the gel formed after leaving 1 tablespoon of flax seeds in 1/2 glass of water to soak overnight. However, they are always beneficial for the intestine and also for the heart, because they are very rich in Omega 3.


Flax seed bread

For 2 people: 500 g of wholemeal kamut flour, 50 g of flax seeds, 20 g of fresh brewer's yeast, 2 tablespoons of extra virgin olive oil, 300 g of water, fine salt to taste.

Put the yeast and flour in a bowl and slowly add the water, stirring. Then add the oil, continuing to mix, and then the salt.

Break the seeds, with a knife or blender, and roll out the dough as if it were a small pizza, then sprinkle the seeds over it. Roll it up and knead, until you get a uniform mixture.

Then let it rest for 90 minutes in a bowl covered with a cloth in the light and at room temperature. After that, re-knead, make a sort of loaf and place it on a baking sheet covered with parchment paper. Let it rise for another 90 minutes and then bake it for 40 'in the oven at 200 ° C.

2. Hemp seeds for a healthy weight



For a quarter of their weight they are composed of protein elements and contain all 8 essential amino acids, essential for the immune system.  

They also contain a high percentage of essential polyunsaturated fats, very important for muscles, nerve fibers and glands. 


Crunchy mixed salad


For 2 people: 30 g of chia seeds, 1 head of salad, 2 tomatoes, 6 radishes, 2 cucumbers, 2 hard-boiled eggs, 80 g of boiled green beans, 2 carrots, 80 g of pitted Taggiasca olives, 1 lemon, extra virgin olive oil to taste, salt up to taste.

Clean the salad, tomatoes, cucumbers and radishes before cutting them. Wash and grate the carrot, put the eggs to boil, until they are hard-boiled, and the green beans without the tips, which should remain slightly crunchy.

When everything is ready, combine the various ingredients in a salad bowl, then insert the strictly raw chia seeds and the olives, cut into small pieces. Season with lemon, oil and, if you feel the need, even a pinch of salt.

3. Chia seeds

Obtained from Salvia hispanica, they are rich in calcium, iron and potassium. To be eaten raw, they promote a sense of satiety and help regulate blood sugar levels, counteracting excessive weight gain.


Crunchy mixed salad

For 2 people: 30 g of chia seeds, 1 head of salad, 2 tomatoes, 6 radishes, 2 cucumbers, 2 hard-boiled eggs, 80 g of boiled green beans, 2 carrots, 80 g of pitted Taggiasca olives, 1 lemon, extra virgin olive oil to taste, salt up to taste. Clean the salad, tomatoes, cucumbers and radishes before cutting them.

Wash and grate the carrot, put the eggs to boil, until they are hard-boiled, and the green beans without the tips, which should remain slightly crunchy.

When everything is ready, combine the various ingredients in a salad bowl, then insert the strictly raw chia seeds and the olives, cut into small pieces. Season with lemon, oil and, if you feel the need, even a pinch of salt. 

4. Pumpkin seeds for the urinary system

The green, crunchy seeds that you find on the market are those of the Styrian cucurbit squash, which do not need to be peeled. Rich in magnesium, selenium, zinc and phosphorus, have a high content of vitamin E.

Regular intake of these seeds has a beneficial effect on the muscle tone of the bladder and helps fight cystitis and, for men, prostate disorders.


Pumpkin seed cookies 

For 2 people: 100 g of pumpkin seeds, 100 g of cane sugar or mascobado, 70 g of butter, 2 egg whites, 40 g of flour, salt to taste. 

Blend the seeds with the flour, then add the butter at room temperature and a pinch of salt with the help of a whisk. Mix well and then incorporate
also the flour and, finally, the whipped egg white.

Mix the dough, without crushing it, then create discs of about 5 cm in diameter that you will arrange on a baking sheet covered with parchment paper. Cook for 10 'at 160 ° C. 

5. Poppy seeds account for cellular aging 

They are obtained from a flower, Papaver nigrum or Papaver setigerum, they are very caloric and rich in manganese and vitamins C and E, essential to avoid the proliferation of harmful free radicals.

 They also contain a very high percentage of calcium, useful for keeping healthy and strong
teeth and bones, especially in difficult times such as menopause and pregnancy.


Focaccia with onions and poppy seeds 

For 2 people: 200 g of spelled flour, 150 g of chickpea flour, 20 g of brewer's yeast, 1 medium onion, 30 cl of warm water, 1 tablespoon of poppy seeds, fine salt to taste, extra virgin olive oil to taste.

Dissolve the yeast in the water and pour the two flours into a container, then add the salt, poppy seeds and oil. Mix well, then pour in the yeast and work it until the mixture is homogeneous and smooth.

Compact well and cover with a cloth, letting it rest for 2 hours at room temperature. Place parchment paper on a baking sheet and roll out the dough evenly, garnishing with the sliced ​​onion. Bake in the oven at 180 ° C for 30 '.

6. Sunflower seeds for the heart and lungs

They are seeds rich in essential fatty acids, including folic acid, basic in pregnancy for the development of fe o, and linoleic acid, which protects the heart.

They also contain all the vitamins of group B and E, which are important for their function antioxidant, which also counteracts the aging of internal organs, especially the lungs.


Bruschetta with sunflower sauce 

For 4 people: 4 slices of wholemeal or rye homemade bread, 2 stalks of white celery, 3 tablespoons of sunflower seeds, 4 tablespoons of olive cream, 2 tablespoons of capers, a pinch of wild fennel, extra virgin olive oil to taste.

Put the celery washed and cut into chunks in the blender, add 3 4 of the seeds and all the capers rinsed from the salt. Chop everything, adding a little oil at the end to make the mixture smooth and soft.

Meanwhile, toast the bread in the oven with the grill function. Then spread the cream on the slices of hot bread and complete the bruschetta with some raw sunflower seeds and a sprinkling of fennel.

7. Sesame seeds to reduce cholesterol

They are native to Africa and you can find them white, more common, but also black. Very rich in selenium, zinc, manganese and oleic acids, help to lower the level of LDL ("bad") cholesterol, while increasing the HDL ("good").

They also contain an excellent percentage of folic acid, essential for the formation of red blood cells.


Clouds of potatoes 

For 2 people: 400 g of potatoes, 2 tablespoons of sesame seeds, 15 g of butter, 50 ml of milk, 1 yolk, 2 egg whites, 1 teaspoon of baking powder, 1 sachet of saffron powder, salt and pepper to taste.

Boil the potatoes, then peel them and mash them. Collect the puree in a bowl, add the milk and butter and mix.

Then add the yolk, saffron, yeast, salt and pepper. Stir again, then whip the egg whites until stiff and incorporate them, without removing them, with a wooden spoon.

With the help of a spoon, now create balls that you will place on a baking sheet covered with parchment paper. Then cover each ball with sesame seeds and cook for 20 'at 200 ° C.

8 Cumin seeds for good digestion

They come from a herbaceous plant of Syrian origin. With a strong, slightly bitter flavor, they are rich in oils. They stimulate the secretion of pancreatic enzymes, which help to assimilate food correctly, and counteract the formation of intestinal gas.


Green beans with cumin 

For 2 people: 500 g of green beans, 200 g of Pachino or datterini tomatoes, 1 clove of garlic, extra virgin olive oil to taste, salt to taste.

Wash and pop the beans, then boil for about 10 minutes.

In the meantime, prepare a sauce in a non-stick pan with the halved cherry tomatoes, garlic and oil. As soon as the green beans are ready, still a little crunchy, put them in the non-stick pan to cook them together with the sauce for about a couple of minutes.

When cooked, all you have to do is add a generous sprinkling of cumin seeds and a pinch of salt. 

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