Seeds... Small but mighty

You know what they say. Great things come in small packages and that certainly is the truth when it comes to seeds. These fellas and packed full of natural goodness and are quiet scrumptious. 

Here are some different types and what benefit they have. 

Sunflower Seeds 

A handful of sunflower seeds provides you with over ninety percent of your RDI for vitamin E. This fat soluble antioxidant neutralizes free radicals and has significant anti-inflammatory effects. Sunflower seeds are also rich in magnesium, which is necessary for strong bones and helps lower blood pressure, decreases muscle tension, migraine headaches, soreness, and fatigue. These small but mighty little creatures are one of the foods that can help to naturally detox and cleanse the body. 

Pumpkin Seeds 

Pumpkin seeds are a great source of protein, phosphorus, magnesium, manganese, zinc, iron, copper, B vitamins, vitamin K and vitamin E. They also contain L-tryptophan. This promotes healthy a sleeping pattern and can help lower depression. These seeds also contain high levels of zinc which make them a natural protector against osteoporosis. They are also the most alkaline-forming seed. 

Chia Seeds 

Chia seeds are packed with omega 3 fatty acids with nearly five grams per ounce serving. A single serving of chia seeds has 18% of the RDI for calcium and 27% of RDI for phosphorus. This promotes your bone health. 

They are also rich in fiber which promotes healthy digestion. 

Flax Seeds

These are another seed that are excellent sources of omega 3s. One tablespoon of flaxseed surpasses the RDI of omega 3s. A diet rich in omega 3s help reduce the inflammation that can lead to conditions such as osteoporosis, migraines and asthma. Flaxseeds can lower blood pressure and are also a great source of fiber. The high fiber content helps promote digestive health. 

Sunflower and pumpkin seeds make a great snack on their own. On the other hand chia and sesame seeds make a great addition to many meals. Sprinkled on salads, on top of your morning oats or even mixed with some fruit and yogurt. 

Below are some of my favorite seed brands for you to try. 

Good4U Seed Mixes 

 This Sligo based company have many varieties of seed mixes including super fruit and seed mix, coconut super seeds, chili seed mix and sunflower seeds. 

They also make these super seed snacks for you busy bees who would like a healthy seed snack on the go. These come in flavors such as coconut and berry, Apple and cinnamon and bombay spices. 

These are available from Tesco, Supervalu, Sanisburys and Asda. 

Chia Bia Seeds 

This company based in Tramore, Co. Waterford started in 2009. Ever since then they have been making wonderful chia seed mixtures that are a personal favorite to me. These include chia and blueberry mix, chia and cranberry mix as well as while chia chaos and milled chia seeds. 

If you fancy a snack on the go this company also make a selection of chia bars which are high in omega 3 and full of protein and fiber. My personal favorite is the chocolate but and seed flavour. 

These are available at Holland and Barrett and Selfridges. 

Until next time 

Riadh 

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What I eat for breakfast: the overnight oats tutorial

  

What I eat for breakfast: 

The overnight oats tutorial 

I go through lots of breakfast phases. I went through the egg muffin stage, the fruit and yogurt stage, a banana pancake stage, a no breakfast phase, a big breakfast phase and the grab a slice of toast running out the door breakfast phase. 

But at this moment in time I'm going through the overnight oats breakfast phase. 

I'm going to take you through what I eat and more importantly how to make it 

So why are overnight oats so good? 

Various different reasons can answer that question. Here's a few 

* it's one of the easiest recipes ever. There's no cooking involved and it can be made in less than 3 minutes! Yes I'm serious. When you wake up its there waiting for you. All you have to do is eat it. Simple 

* You can serve it either cold or hot. Depending on what mood you are in. If it's a chilly winter morning no problem, warm your belly. Or for those summer days eat it cold. 

* Oats can help reduce cholesterol and they are a great source of whole carbohydrates which are what you need for a fully functionally start to your day. 

* Once you have the basic recipe down you can do so many things to it. Get creative. 

Overnight oats made with oats, cacao powder, cinnamon and almond milk. Topped with blueberries and raspberries 

The Basics 

Throw the dry oats into a bowl. Add whatever fruit you want. Sometimes you may just want to add the fruit in the morning time. You then add something for the oats to absorb so that they can plump. This can be water, yogurt or milk. Put it in the fridge. Overnight the oats will absorb the liquid and when you wake, it's ready to eat. Or take it to work with you.   

The night before 

Add your oats to a bowl. (1/2 cup of dry oats) these can be old fashioned or quick oats. Then a fruit of your choice. I usually use blueberries and sometimes I just add them in the morning if I don't want them squishy. Other fruits I use are apples, bananas, cherries and raspberries. I add some flax and chia seeds for healthy fats and proteins. For liquid I use almond milk. And cacao powder is also a favorite for flavor. Although I do use cinnamon and nutmeg sometimes. Pumpkin seeds are added the night before but I tend to leave crunchy nuts like almonds until the morning to keep them crunchy. 

Step by step 

* add oats to the bowl (1/2 cup) 

* Sprinkle in flax (1 tablespoon) 

* Add chia seeds (1 tablespoon) 

* Add cacao powder (1 tablespoon) 

* Sprinkle some pumpkin seeds 

* Throw in a handful of blueberries 

* Cover the mixture with liquid (almond milk) you can use yogurt for a thicker texture. I don't measure this usually but it's about 1 cup 

* Leave your nuts until the morning to keep them crunchy

* Place in fridge overnight or for at least four hours 

 In the morning 

Throw your dry oats out of the container into a bowl or in a lunchbox to bring to work. The oats have plumped up and you have a healthy filling meal waiting for you to eat! You can add stuff such as peanut butter, almonds or raisins for additional taste. There are so many variations.

Sometimes I like to put the oats into jars. This recipe below is oats, cinnamon, flaxseed, nutmeg, almond milk, cherries, coconut sheers  and pumpkin seeds. 

Variations 

* Fruit: apples, bananas, nectarines, raspberries, blueberries, strawberries, cherries. The list goes on..

* Liquid: add yogurt for a thickened texture. Milk or water for a lighter texture. Almond milk, coconut milk, protein milk etc. 

* To sweeten you may add maple syrup or honey. 

* Healthy fats: peanut butter, flax, nuts and seeds. 

* Raisins ,granola, chia seeds or linseed. 

It doesn’t matter what you put in the night before vs. the morning. Just keep out whatever you don’t want getting soggy. I like to keep my nuts until the morning to make sure that they stay crunchy. 

Until next time 

Riadh 

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