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7203 pumpkin seedsHow well do you know your seeds? Find out which are best for the Mediterranean diet and everyday eating. Seeds are a great addition to the Mediterranean diet plan. Sprinkle them on salads, eat them with fresh fruit and yogurt, toss into a stir-fry dish, blend them into smoothies, mix into flour when baking muffins, and add them to your trail mix. They are small, but they pack a powerful punch of nutrition.

Check out the different types of seeds to choose from. 


Most seeds taste better after they have been toasted. Shake seeds in an ungreased skillet over medium heat for about 3-4 minutes, depending on the thickness of the seeds. Watch the pan closely so that you don’t over toast and burn the seeds.

Types of Seeds

  • Black Sesame: Sesame seeds come in black, brown, a grayish-ivory and red, but the black have more antioxidants than the others; the seeds have a somewhat sweet but nutty flavor and are commonly used in pastries and Middle Eastern foods.
  • Chia: Although you might be used to seeing these seeds on little terracotta animals, chia seeds are full of omega-3 fatty acids. Sprinkle them on fruit, granola or oatmeal.
  • Flax: This mild, nutty-flavored small seed contains vitamin E, calcium, phosphorous, niacin, iron, and Omega-3 fatty acids. Flax seeds are used in baked goods as they have a gelatinous effect, similar to egg whites.
  • Hemp: Good blended into smoothies, hemp has all nine essential amino acids. Hemp seeds can be eaten raw or made into milk, tea or used in baking.
  • Pumpkin (pepitas): Easy to come by, especially in October, these seeds contain potassium and magnesium. Add them to your train mix, eat plain or roasted and salted or use in Mexican cooking.
  • Sunflower: Rich in iron and vitamin E, these seeds have a hard outer shell. These seeds can be eaten plain or roasted and salted. These seeds are especially good in salads, sandwiches, cooked dishes and snacks.

However you choose to use these seeds, you'll derive health, taste and substance from them! For more food, wine and recipes, check out Sally Bernstein!


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