Sensational Seed Recipes

Seeds make good nutritional sense.


Seeds are compact storehouses of protein and essential vitamins and minerals. Sprinkled on everything from your morning cereal to your midday yogurt snack to your dinner casserole dessert, they are a healthy addition to just about any diet.

Not sure how to get started? These seed recipes will give you a head start. And you’ll be satisfied with the sensational results.

Fluffy Flax Pancakes

4 servings

1 cup lowfat milk

4 eggs, separated

3/4 cups all-purpose flour

1/2 cup flax meal

1/4 teaspoon salt

1 tablespoon sugar

1 1/2 teaspoons baking powder

1/4 cup whole flaxseeds

1 to 2 tablespoons butter or margarine

In a large bowl, beat together milk and egg yolks. In a separate bowl, combine flour, flax meal, salt, sugar and baking powder. With electric mixer, beat the egg whites until stiff and medium peaks form. Add dry ingredients to milk and egg yolk mixture and stir to blend completely. Gently fold beaten egg whites into flour-milk mixture until combined (a few streaks of egg white can remain). Heat griddle to medium-low and coat lightly with butter. Spoon batter by heaping spoonfuls onto griddle. Cook pancakes until browned on the underside, about 4 minutes. Flip pancakes and cook about 2 minutes more, until set. Pancakes can be kept on a sheet pan in a 200˚F oven for 10 to 15 minutes before serving. Serve with maple syrup or fruit compote.

One serving (1/4 recipe) = 400 calories. Calories from fat, 174; total fat, 20g (sat 4g); cholesterol, 217mg; sodium, 431mg; carbohydrate, 40; fiber, 9; protein, 17g

Seeded Rice

6 servings

1 cup whole grain rice

¼ cup raw pumpkin seeds, sunflower seeds or a combination

2 ¼ cup water or low-sodium vegetable broth

½ teaspoon salt

Rinse rice and drain in colander or sieve. Place in large bowl and cover with water. Soak overnight. Throw off the soaking water. In a pot with tight-fitting lid, combine rice, seeds, water or broth and salt. Cook over high heat until boiling, then reduce to low and simmer 45 to 50 minutes. Remove pot from heat and let sit 5 to 10 minutes, then fluff with wooden spoon. Note: this recipe is excerpted from The Healthiest Meals on Earth by Jonny Bowden, PhD (Fair Winds Press, 2008).

Sesame-Crusted Tofu

4 servings

1 pound firm tofu, drained

1/4 cup nonfat milk

2 egg whites, lightly beaten

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

3 tablespoon. dried breadcrumbs

2 tablespoon white sesame seeds

1 tablespoon black sesame seeds

1/2 teaspoon sesame or canola oil

12 green onions, ends trimmed, cut in half crosswise, then halved again lengthwise

Cut the tofu crosswise into 12 slices and place in large nonstick frying pan over medium heat and cook for 5 minutes on each side until lightly browned. Transfer to plate to cool.

In a bowl, whisk together milk, egg whites, 1/4 teaspoon of the salt and pepper until blended. On a large plate, combine the breadcrumbs, white and black sesame seeds and the remaining 1/4 teaspoon salt and mix well. Dip tofu slices into milk mixture, then dredge in sesame seed mixture. In large nonstick frying pan, heat oil over medium heat and cook tofu slices, turning once, about 3 minutes. Transfer 3 tofu steaks to each of 4 plates. Sauté green onions in pan 3 to 4 minutes to use as garnish. Serve immediately with low-sodium soy sauce.

One serving (1/4 recipe) = 265 calories. Total fat, 14 g (sat 2g); cholesterol, 0; sodium, 391mg; carbohydrate, 17g; fiber, 6g; protein, 24g

Note: this recipe is excerpted from The New Mayo Clinic Cookbook (Oxmoor House, 2004).