It’s time we explored a food category that we don’t often consider—seeds. 

These chronically underappreciated additives are too often overlooked, despite their many benefits. Chock full of nutrients and flavour, seeds are stellar additions to a vast array of dishes, from salads to breakfast staples to baked goods. 

Whether you’re looking to expand your culinary horizons, attempting to add more protein and minerals to your diet, or just hoping to incorporate some new flavours to your favourite meals, seeds are a great solution. Take some time to familiarize yourself with some of the seeds most commonly used in cooking. Then, give them a try!

Sunflower seeds

Sunflower seeds are so much more than just a messy snack! Chock full of flavour, they’re the perfect addition to everything from trail mix to a savoury salad. Plus, with healthy fats and protein built right in, you can feel great about throwing them into anything.

Pumpkin seeds

Pumpkin seeds are an excellent source of iron, and they’re also the ultimate topper for all your favourite dishes. For the best results, toast them first with a little vegetable oil, salt, and your preferred seasonings. Then, use your toasty treats to top a soup, jazz up a salad, or give your granola some life. 

Flax seeds

With tons of fibre, protein, and omega-3s, flax seeds are loaded with nutrients. But here’s the trick: buy them ground, not whole. Your body can’t digest flax as whole seeds, so they become nothing more than annoying brown bits that get stuck in your teeth. However, ground flax seeds have a world of exciting uses. Add ground flax to your cookies, breads and muffins to incorporate extra fibre into your baking, or mix it into your cereal, yogurt, or smoothie in the morning for a nutritional boost. Believe it or not, flax seed can even serve as an egg substitute in many recipes!

Sesame seeds

Of course, we know that sesame seeds are the ultimate toppers for bagels, hamburger buns, and countless other baked goods, but that’s just the beginning. Try toasting sesame seeds in a pan and tossing them on stir fries, salads, and even soups for an added kick of flavour (and amino acids)!

Poppy seeds

Not only do poppy seeds make a perfectly creamy salad dressing, but they also happen to be loaded with tons of important nutrients, including calcium, phosphorus, and iron. Add poppy seeds to everything from pancakes to breads, sauces, and even grilled vegetables.

Hemp seeds

An excellent source of omega-3 and omega-6 fatty acids, hemp seeds have a mild, nutty flavour making them incredibly versatile for cooking. They blend flawlessly into sauces, smoothies, meatballs, salad dressings, and baked goods, meaning that you can get all the great nutrition that hemp has to offer in any form that suits your mood.

Chia seeds

With protein, iron, calcium, zinc, magnesium, antioxidants, and omega-3s, chia seeds are basically nutritional powerhouses in teeny packages. The best news? They’re also incredibly tasty. Sprinkle them—ground or whole—on any of your favourite meals to give your body a healthy boost throughout the day.