Seeds are great for cooking and baking - and good for you.
Poppy seeds
These little black seeds contain protein, fibre, calcium, fat and minerals. Opium comes from the same plant, so don’t eat too many.
Sunflower seeds
They are a good source of vitamins B and E, minerals especially selenium, linoleic acid and protein. If you grind these seeds they make a good wheat flour substitute.
Pumpkin seeds
Pumpkin seeds, also known as pepitas, are a tasty source of B vitamins, iron, magnesium, zinc and the protein amino acid called tryptophan.
Flax or linseeds
These contain omega 3, fibre and linoleic acid. By grinding them your body will better absorb them.
Chia seeds
A good source of fibre and calcium. They also swell when added to liquid, so are good for setting puddings.
Sesame seeds
These are ground up to make tahini paste and pressed to make sesame oil used in many Asian dishes. The seeds contain fibre, zinc, magnesium, protein and iron.
DUKKAH
Makes 375ml
100g mixed nuts (pistachio, hazelnuts and almonds)
30ml sunflower seeds
60ml sesame seeds
15ml cumin seeds
15ml fennel seeds
15ml coriander seeds
10ml za’atar spice (optional)
5ml dried mint
10ml salt flakes
a good grinding of |black pepper
Place the nuts on an oven tray and toast until light golden brown. Remove and cool.
In a frying pan, toast the sunflower seeds and sesame seeds.
Place the nuts and toasted seeds into a food processor and process until chopped.
In the frying pan, toast the cumin, fennel and coriander seeds until fragrant.
Remove and grind finely in a spice or coffee grinder.
Add to the nuts.
Add the za’atar spice, mint and salt and pepper.
Mix until well blended.
Adjust seasoning to taste.
Dukkah is delicious when used to dip bread with olive oil.
It can be sprinkled|on salads or used as a coating for fish or lamb.
TOFU SUNFLOWER SEED BURGER
Makes 6-8
400g extra-firm tofu, drained, patted dry, sliced
1 egg
200ml breadcrumbs
125ml cashew nuts, toasted
125ml sunflower seeds
125g mushrooms, sliced
15ml Dijon mustard
30ml soy sauce
5ml ground cumin
2ml ground cayenne
5ml salt
125ml chopped coriander
sesame seeds, for coating
olive oil, for frying
Place all the ingredients, except the sesame seeds and olive oil, into a food processor and pulse until the mixture comes together and forms a rough paste.
Do not over-process. Shape mixture into patties, coat with sesame seeds and refrigerate for 30 minutes.
Heat olive oil in a frying pan and shallow-fry on both sides until golden.
Serve on a hamburger bun with tomatoes, onion and fried mushrooms, if desired.
BROWN RICE, SEED AND PUMPKIN SALAD
Serves 8
500g pumpkin, peeled, diced
olive oil, for drizzling
salt and pepper
3 medium red onions, peeled, quartered
15ml balsamic glaze
250ml brown rice
60ml pumpkin seeds, toasted
60ml sunflower seeds, toasted
125ml chopped coriander
1 avocado, peeled, sliced
100g feta, cubed
DRESSING
60ml olive oil
45ml lemon juice
10ml honey
5ml Dijon mustard
salt and pepper
Preheat oven to 180°C. Toss the pumpkin in a generous splash of olive oil and turn out ontoa baking tray.
Season with salt and pepper. Toss the onions in balsamic glaze and turn out onto another baking tray.
Put both trays in the oven and roast for 30 to 40 minutes, until tender.
Meanwhile, cook the brown rice in salted, boiling water until tender.
Drain and pour over half the dressing. Mix to combine.
Stir in half the seeds and the coriander and transfer to a serving platter.
Top with the roasted pumpkin, red onions, avocado, feta and remaining seeds.
DRESSING: Whisk all the ingredients together well.
SEED CRUNCHIES
Makes about 30 squares
250g butter
15ml golden syrup
500ml oats
250ml sugar
5ml bicarbonate of soda
250ml coconut
250ml flour
250ml mixed seeds
Melt the butter and syrup. Combine the remaining ingredients in a bowl. Add the butter and mix well.
Press mixture into a greased 30 x 20cm oven pan and press down firmly. Bake at 180°C for 15-20 minutes until golden brown.
Remove and cool slightly before cutting into squares.
CHIA AND POPPY SEED MUFFINS
Makes 12-14
500ml cake flour
15ml baking powder
30ml poppy seeds
15ml chia seeds
180ml white sugar
grated rind of 2 limes
125ml plain yoghurt
125ml milk
1 extra-large egg
100ml sunflower oil
SYRUP
125ml lime juice
125ml white sugar
For the muffins, sift the flour and baking powder into a large bowl. Stir in the poppy and chia seeds, sugar and lime rind.
In a separate bowl, combine the yoghurt, milk, egg and oil and whisk together lightly.
Add this to the dry ingredients, stirring until just combined.
Spoon the batter into muffin pans, sprayed with non-stick cooking spray, and bake in a preheated oven at 180°C for 20 minutes.
Syrup: Prepare by heating the lime juice and sugar together in a pan, stirring until the sugar has dissolved.
Remove the muffins from the oven and pour a little of the hot syrup over each while still hot in the pan.
Angela Day, The Star