Seeds

We all know that good things come in small pack-ages—and that can hold true for what we eat as well. Seeds are versatile little gems packed with tons of nutrients. Most people are familiar with the trio of popular seeds: sesame, pumpkin, and sunflower. But in this cookbook, we glorify three other seeds that are especially useful for vegan cooking: hemp, chia, and flax.

CHIA SEEDS

It might stretch your memory to recall that chia seeds were known to sprout hair for Chia Pets, but these days they are famous for their great nutritional profile. In every 1 oz/30 g serving, these tiny gems contain 42 percent of your daily value of fiber, 18 percent of your calcium, 4 g of protein, and generous amounts of essential fatty acids. When stirred into liquid, they soften and absorb ten times their own weight of that liquid, which makes them ideal to use as a thickener, binder, and egg substitute in many types of recipes. Chia seeds come in both white and black varieties and can be found at your local natural foods store or online.

FLAXSEED

Flaxseed is well known for its health benefits—primarily because it is a terrific source of omega-3 fatty acids. In addition, each 1 oz/30 g serving has 31 percent of your daily value of fiber, and 5 g of protein. To absorb its essential nutrients, it’s important to grind flaxseed before eating it. Once ground, you can put flaxseed in a wide variety of dishes, from smoothies to cereals to salads. For cakes and cookies, we combine ground flaxseed with hot water to create a binding agent to replace eggs. Flaxseed is available at most grocery stores, ground or whole. Flax oil is also a delicious and healthy oil for salad dressings or raw sauces, but it shouldn’t be heated. Ground flaxseed, or opened bags of preground flaxseed, must be stored in the refrigerator or freezer to prevent rancidity.

HEMP SEEDS

A true “super food,” hemp seeds are packed full of omega-3 and -6 fatty acids and offer a diverse range of nutrients, including all of your essential amino acids. Hemp seeds have an amazing 11 g of protein in each 3 tbsp serving. They have a delicious nutty flavor and look similar to sesame seeds. Hemp seeds are a great addition to many baked goods, but our favorite way to eat them is sprinkled on salads. You can find hemp seeds at your local natural foods store, or order online. Once the package is opened, it’s best to store them in the refrigerator. Hemp seeds also make great milk, which you can find in many grocery stores, or make at home (see page 72). They are generally sold already shelled.

PUMPKIN SEEDS

Prepare to be surprised: Pumpkin seeds, also known as pepitas, are a protein powerhouse—packing 8 g per 1 oz/30 g serving. They are also rich in key nutrients such as vitamin E, iron, magnesium, and zinc; they provide both essential and unsaturated fatty acids. Buy them in the shell, shelled, roasted, or raw.

SESAME SEEDS

Sesame seeds are extremely nutritious. A 1 oz/30 g serving has 5 g of protein and provides 27 percent of your daily value of calcium and 23 percent of iron. When toasted, their rich flavor and delicate crunch can provide the perfect finishing touch to many dishes, especially Middle Eastern and Asian cuisines. Toasted sesame oil is great for dressings and raw sauces, and raw sesame oil can be used for both medium- and high-heat cooking (350 to 445°F/180 to 230°C). Sesame seeds are also the primary ingredients in tahini.

SUNFLOWER SEEDS

Sunflower seeds supply a concentrated array of vitamins and minerals and an impressive 6 g of protein per 1 oz/30 g. Sunflower seeds can be ground into flour or butter, added to granola and snack bars, used as a garnish for vegetables or salads—or eaten right out of your hand. Raw sunflower oil is good for high-heat cooking (445 to 460°F/230 238°C). We love sunflower seeds roasted and salted in our Colorful Garden Cobb Salad with Creamy Avocado Dressing (page 58).

TOASTING SEEDS

You can toast seeds in three different ways: on the stovetop, in the oven, or in the microwave.

Stovetop: Place the seeds in a single layer in a heavy skillet over medium heat. Stir frequently until the seeds are warm to the touch, have begun to color lightly, and turn fragrant, 5 to 10 minutes. Watch carefully while cooking, as they can easily burn.

In the oven: Position a rack in the middle of the oven and preheat the oven to 350° F/180°C/gas 4. Spread the seeds in a single layer on an ungreased rimmed baking sheet. Bake for 5 minutes, and then stir. Bake until the seeds are warm to the touch, lightly colored, and fragrant, 5 to 10 minutes total. Watch the seeds carefully because they burn quickly.

In the microwave: Spread the seeds in a single layer on a paper towel or on a microwave-safe plate and cook on high power for 40 seconds. Depending on how hot they feel and if they have started to brown, continue to microwave in short 20-second intervals, stirring after every interval to avoid uneven cooking and burning. This method is less precise, but it’s quick and convenient and gets easier with experience.

SEED MILKS

Seed milks are great nondairy substitutes for milk. The most commonly found in stores is hemp milk, but we love making homemade pumpkin seed milk, too. Simply soak 1 cup/140 g raw seeds in 3 cups/720 ml water for 8 to 12 hours in the refrigerator. After soaking, drain the seeds, discard the liquid, and rinse them. Place the seeds in the blender along with 3 cups/720 ml fresh cold water, ¹/₂ tsp pure vanilla extract, and a pinch of salt. Blend the mixture until the seeds are finely ground, and sweeten them with sugar or agave. Strain the milk through a layer of clean cheesecloth or a fine-mesh sieve. Store seed milks in a sealed container in the refrigerator for up to 4 days.