Seeds

Seeds are the mature, fertilised ovules of the certain flowering plants which are suitable for eating. They are therefore the nucleus of plant life and the storehouse of nourishment. No wonder then, that they have been used as food for many centuries all over the world and are becoming increasingly popular due to the growing trend towards healthy eating. They also taste excellent and can add a welcome new dimension to many ordinary or traditional dishes.

Nutrients vary from one seed to another, but all seeds are good sources of protein, minerals, some vitamins and unsaturated fats. Most seeds are rich in phosphorus, but contain little calcium. However, unhulled sesame seeds are an exception, as they contain twice as much calcium as phosphorus.

Other items of interest

Seeds are not a source of complete protein, but when eaten in conjunction with other protein foods, can add a great deal of nutritional value to the diet.

It is best to purchase seeds as and when you use them. Store in a screw top jar in a cool place. Do not crush or cut until ready to use.

Toasted seeds are one of the most nutritious of snacks (especially for children, who burn up calories). You can toast seeds yourself on an ungreased baking sheet at approximately 350°F/180°C (Gas mark 4) for 15-20 minutes, stirring often. Alternatively, cook in a small amount of salted water over a medium heat until lightly browned, stirring constantly. (Using the latter method, the seeds will actually lose about half their weight.)

Pumpkin Seeds

Pumpkin seeds are flat green seeds taken from the pumpkin gourds which are cultivated for their seeds. In China, pumpkin was called "Emperor of the Garden" and was much revered. Pumpkin seeds are rich in iron.

Add to soups and stews, granola or muesli. Use in salads or sprinkle over sweet and savoury crumbles. Dry roast with soya sauce for a tasty nibble.

Sesame Seeds

Sesame is an attractive, annual plant which flowers from July to September. The plant belongs to the Pedaliacea family, related to the foxglove family. The name Pedaliacea derives from the Greek word pedalion or rudder, denoting the keel-shaped pods.

Sesame production is wide spread through the Far East, Turkey and the Middle East. However, sesame seeds have only been introduced to Western Europe in more recent years due to difficulty in harvesting. The seeds are incapsulated in a brittle shell which tended to break during harvesting, so scattering the seeds. Modern research has given a rise to a tougher, non-shattering variety which can be harvested mechanically.

Sesame seeds are widely used in cereals, snacks and bars. Tahini is manufactured from ground seeds. It is popularly used as a nutritious spread and can also be used as a base for sweet and savoury dips and in cookery. Sesame seeds also form the base of halva, the famous Greek dessert.

Unhulled sesame seeds are slightly more nutritious than hulled, although they contain calcium oxalate which, taken in very large doses, can contribute to gastro-intestinal difficult.

Sunflower Seeds

Sunflowers were once cultivated by the North Americans, who believed in using them well! They ate the seeds and extracted the oil, used the petals for dye and the leaves as an animal fodder.

Sunflower seeds are rich in B-Complex vitamins, many minerals, protein and vitamin E. The high nutritional value is particularly due to the ability of the flower heads to face the sun and so absorb the maximum amount of sunshine.

Also, the long root system enables extractiorr of trace elements only found in the depths of the soil.

Sunflower seeds are sweet in taste and can be sprinkled over crumbles, mixed into pastry and baked foods or added to muesli, salads and stuffings.

Recipes

Lima Beans and Sesame Dip

1/2 cup unhulled sesame seeds

280g cooked lima beans

1/2 small onion, peeled and quartered

3 tsp oil

1/4 cup mayonaise

cup yoghurt

1-2 tsp lemon juice

salt to taste

Toast sesame seeds in dry, heavy pan over medium heat, stirring constantly to prevent burning. Grind toasted sesame seeds to a meal in a electric blender.

Combine cooked lima beans with onion and purée in electric blender until smooth, using a little of the cooking liquid if necessary. Add sesame meal and then remaining liquids to lima bean purée. Stir until well combined. Serve as a dip for crackers or fresh vegetables.

Sesame Seed Muffins

3/4 cup whole wheat flour

3/4 cup sesame seeds (ground down in an electric blender)

1/4 tsp salt

2 egg yolks

1 tbsp oil

2 tbsp honey

3/4 cup milk

3/4 cup raisins

2 egg whites, well whisked

Beat egg yolks and add oil, honey, milk and raisins. Mix together with the rest of the ingredients. Fold in whisked egg whites. Bake in greased patty tins at 375°F/190°C (Gas Mark 5) for 25 minutes.

Lemon Sesame Dressing

1/2 cup lemon juice

2 tbsp tamari soy sauce

2 tbsp water

1/4 cup plus 2 tbsp oil

1/4 cup tahini

1/4 tsp garlic powder

pinch salt

1/4 celery seeds

1/4 green pepper, chopped

1/4 cup sliced onion

Blend ingredients in a food processor. Use on green salads.

Sunflower Seed Cookies

2 egg whites

1/4 cup honey

1 tsp vanilla

1 cup sunflower seeds (ground to a meal in electric blender)

Whisk egg whites until stiff, then gradually beat in honey and vanilla. Carefully fold in sunflower seed meal. Using a teaspoon, drop batter onto a well greased baking sheet and bake in a pre-heated oven at 275°F/140°C (gas mark 1) for 30 minutes.

Loosen cookies immediately after removing from the oven. (Will harden as they cool.)

Seed Muffins

3/4 cup wholewheat flour

3/4 cup sunflower seeds (ground down in electric blender)