9 Types of Healthy Seeds and Snacks that should be part of your Everyday Eating Habits

These little grains of health contain real nutritional wealth. Include them in your daily diet!

Healthy Seeds

1. Chia Seeds

These seeds are known as a superfood because only two tablespoons of chia seeds contain almost 10 g of plant fibers. If you grind them in a blender, you will get a perfect crunchy sprinkle for yogurt, fruit salads, or vegetable dishes.

When you soak them in almond juice or milk, they become soft and turn into a delicious porridge, which you can eat instead of pudding.

2. Wild rice

Wild rice is not rice at all, but the fruit of grass! It is richer in protein than other whole grains and contains 30 times more antioxidants than white rice. Also, it contains folic acid, magnesium, phosphorus, zinc, vitamin B6, and niacin. You can use it in the same way and the same dishes as white rice.

3. Pumpkin seeds

Raw or roasted pumpkin seeds are not only a tasty snack but also provide many health benefits. These seeds are a rich source of magnesium, a mineral necessary for proper heart function, providing body energy and muscle work. Eat them all year round, as snacks or as an addition to salads, soups, meat, and vegetable dishes, with cereals or in a mix with nuts.

4. Pomegranate seeds

The edible part of this citrus fruit is extremely rich in vitamin C and antioxidants. Due to its low caloric value (200 g of seeds contain less than 150 calories), pomegranate is an excellent snack. They can be squeezed into juice or eaten as a snack, as part of a fruit salad. Every gourmet can add it also as a side dish to meat roasts.

5. Quinoa

According to many experts, quinoa is the healthiest source of protein. These cereal-like seeds contain 8 g of protein in 220 g. They can be used as a substitute for rice, whole grains, or pasta. Also, quinoa does not contain gluten, so it is suitable for the diet of people who suffer from intolerance or allergy to this wheat protein.

Tip: For breakfast, cook quinoa instead of oatmeal and provide yourself with more protein, iron, and fiber.

6. Flax seeds

Archaeologists have discovered that humans used flaxseed in their diet 9,000 years ago. If you do not eat enough fish, consume flaxseed due to omega-3 fatty acids.

By the way, flax seeds are the best plant source of these healthy fats, and at the same, time they provide the appropriate dose of plant fibers.

However, for the utilization of fatty acids, it is necessary to consume ground seeds — in this form, they also lower blood pressure. Due to the pleasant nutty taste, you can add the seeds to cereals, smoothies, pancake dough, or salads.

7. Hemp seeds

Due to their mildly nutty taste, these seeds are a perfect addition to savory dishes. They contain a lot of protein: two tablespoons contain 10 g, even more than flax and chia seeds.

Hemp seeds are also a good source of omega-3 fatty acids and can be used as a snack, as an addition to salads, or in cereal dishes.

8. Sunflower seeds

These seeds are equally useful and delicious. Only 30 g provides almost half of the daily needs for vitamin E. Also, they are rich in healthy fats.

You can use them in a mixture for vegetable burgers, in morning cereals, in pastries, soups, or simply snack on them at leisure!

9. Sesame seeds

This seed can be used in a variety of ways and a variety of forms. Sesame oil is an excellent choice for salad dressing or frying oil, because it is rich in healthy fatty acids that lower the level of bad cholesterol.

Ground into a paste sesame seeds, become tahini, which is the basic ingredient of humus, but also a perfect substitute for peanut butter (for all those who are allergic to this nut).

Integral seeds, fried or raw, are rich in plant fiber and protein and are a delicious addition to fresh salads or vegetables.

Make sweet and salty snacks that are healthy and don’t have a lot of calories

We know that for many, winter is a period when the pounds are lined up one after the other, and our slender line is slowly starting to fade. Plus, it’s cold outside, so most will stay in a warm bed with a good movie — especially in the evening. And, what necessarily goes with that are snacks. And here’s the answer to where those five extra pounds come from! On the other hand, you can easily replace these snacks with healthy ones — no less delicious. Here are some of the ideas for snack lovers, which are easy to prepare, do not gain weight and above all, are healthy, which you will agree is the most important.

Apple chips

Apple chips are healthy, crunchy, and melt in your mouth. All you need are 5–6 apples (it doesn’t matter what kind, choose your favorites), 1 tablespoon of brown sugar (if the apples are sweet, it is not necessary), and spices to taste. Cinnamon usually goes well with apples, but you can use any you like, or you can omit it altogether.

Preparation

Cut the apples into thin, thinner slices. Before cutting, you can, but you don’t have to remove the middle with the stones. That does not play any big role in this recipe. What is important is that you put sliced ​​apples, in order not to darken in a bowl with cold water where you have melted half a teaspoon of salt.

When you have cut all the apples, take them out of the water and dry them with a kitchen paper towel. Arrange the apple slices in a paper-lined baking pan. You can even fold them a little because they shrink a lot when baking. You must put the apples on paper so that they do not stick to the pan. Chopped apples bake in an oven preheated to 100 ° C for an hour. After an hour, remove the pan, turn each apple over and return to the oven for another 30 mins. Just make sure that it does not burn. Control the temperature depending on the temperature at which you bake.

Turn off the oven and leave the apples in the oven for a while to cool. While they are hot, they are still a little elastic and soft. Only when they cool, they become fantastically crispy. This way you can make chips from other types of fruits.

If you prefer salty and spicy taste more, you can also add different sorts of vegetable chips to your menu. There are a few suggestions.

Kale chips

Make kale chips, a delicious green snack great for pregnant women and children, as well as those who love natural flavors …

Green chips are a great substitute for unhealthy snacks, full of salt and additives. It is full of fiber, antioxidants, omega 3 fatty acids, and nutrients, and is prepared in just ten minutes.

Ingredients:

half a head of cabbage (about ten leaves)

2 tablespoons of olive oil

salt, pepper

Preparation:

Separate the cabbage leaves, wash them, and dry well. Cut into smaller pieces, add olive oil, salt, pepper, and mix well, to melt all the ingredients. Place greaseproof paper on a baking sheet and place the cabbage leaves on it. Preheat the oven to 175 degrees, then place the pan in it. Bake for 10–12 minutes, but leave the door of the oven slightly open. The kale should be dried, not toasted. Take the crispy kale out and leave it to cool. Serve with yogurt or snack without sauce, enjoying this original taste.

This recipe is an ideal choice for pregnant women and children and all those who like simple, natural flavors. If you like spices, you can add these ingredients to the mixture of olive oil and salt before baking and later enjoy the combination.

Additives:

2 tablespoons freshly squeezed lemon, or apple juice

2 tablespoons ground almonds

2 tablespoons sesame or sunflower seeds a

pinch of chili peppers

garlic

other spices as desired

Zucchini chips

We usually combine zucchini with excellent, creamy soups and vegetables used for preparing delicious sauces. From now on, you will use the word zucchini as another association — zucchini chips. Zucchini chips are a healthier version of chips because zucchini is full of vitamin C and manganese. They are delicious, easy to make, thin, crispy, and irresistible!

Preparation:

Preheat the oven to 110 ° C and cut zucchini into thin slices. Place the baking paper on the baking sheet. Arrange the zucchini, coat them with olive oil, salt, and season.

Bake for 40 to 45 minutes, remove from the oven and allow to cool completely before serving.

Carrot chips

You can also make a healthy, nutritious, and tasty meal from carrots for your family, whom children will especially enjoy. When you offer your child these chips, they won’t even suspect that they are a healthy snack, will they? Enjoy carrot chips with your family without a guilty conscience.

Carrot is known as the best friend of good eyesight and is very rich in carotenoids that protect the body from blood vessel diseases and regulate sugar. It is an excellent source of potassium, vitamins, and dietary fiber.

Preparation:

1. Preheat the oven to 250 ° C.

2. Prepare a baking tray and cover it with greaseproof paper.

3. Peel a carrot and cut it into slices or sticks of equal size.

4. Using a brush dipped in salted olive oil, coat the carrot, and place it on a baking sheet.

5. Bake until the carrots start to get colored.

6. When the carrots are cooked, leave to cool and serve with the sauce as desired.

Integrated tiles with seeds

Such occupations are never enough. Easy and quick to prepare, healthy, and delicious that you get full quickly. They can be eaten for breakfast, snacks, or dinner, and they can also be an indispensable food during leisure time in your home. Just give them a chance.

Ingredients needed:

50 g ground sesame seeds

50 g ground flax

50 g ground peanuts

50 g ground sunflower seeds

200 g rye flour

one teaspoon of salt

4 g baking powder

120 g oil

125 g water

Preparation:

Use raw sesame, flax, gourd (pumpkin seeds, ) and sunflower. Stir the dry ingredients well. Add oil and water and knead the dough. Divide the dough into two or three parts and spread on baking paper in a regular square pattern (thickness 1–2 mm). Cut into cubes and transfer (with baking paper) to a baking sheet. Do not separate them. It is enough to cut the dough well. Bake in a preheated oven at 170 ° C for fifteen minutes, until the tiles, get a golden-brown color. Remove from the oven and allow to cool. Repeat the procedure with the remaining material. Store in a closed container.

Oatmeal cookies

The best things in life are mostly simple. A real example is oatmeal cookies made from only 7 ingredients of 100% oatmeal, with the addition of roasted hazelnuts, cocoa, palm vegetable fat, and cane sugar with the addition of honey and cinnamon.

Oatmeal cookies are a healthy, nutritious meal for the brain because, in addition to what our thoughts are, it is also very important how we eat. Completely natural without flour, without preservatives and artificial colors. The main ingredient of this healthy snack is hazelnut, which is rich in vitamins B6 and B1, which help strengthen concentration and strengthen the entire nervous system. Hazelnut is an extremely valuable food in terms of energy, so it is recommended for athletes and young people.

Cocoa contains flavonol, which can have a positive effect on concentration and memory because it improves blood flow to the brain. Cocoa stimulates the brain to produce endorphins, which leads to relaxation, reducing the feeling of pain and stress. It also stimulates the secretion of dopamine and serotonin, which raises the level of mood, which is why it is a natural source of mental health.

Prepare all the ingredients together, and transfer with a spoon to a baking sheet lined with baking paper. Bake in a preheated oven at 190 degrees for about 15–20 minutes, let them cool and then serve. They wonderfully go with tea, coffee, milk, and hot chocolate.

Raw nuts

Nuts also belong to the healthy snacks that are a real treasure for your body. Almonds or hazelnuts can be one of many ideas on how you can, healthy and without a guilty conscience, enjoy snacks while watching a movie, a game, or if you are nervous for some reason.

Don’t feel guilty about the fats you eat in hazelnuts or almonds — they are full of minerals and unsaturated fats, saturating power, and supply you with the necessary energy. Choose unsalted and raw!

Numerous medical studies have shown that nuts reduce the risk of a heart attack in men by 50%. All of these fruits contain unsaturated fatty acids, which reduce the amount of bad cholesterol (LDL) and increase the amount of good (HDL).

Since they are also rich in calories, nuts should be included in the menu so that they can be used to replace industrial products and snacks.

Almonds are rich in vitamin E and help create red blood cells. Eat no more than 15 pieces per day.

Hazelnuts are rich in selenium, iron, and vitamin E. They are in second place after almonds in terms of calcium. You shouldn’t eat more than 15 pieces per day.

Dried fruit

During the long winter days, the supply of fruit on the markets is scarce. Those who do not like southern fruits are doomed to apples and pears. Prunes are most often on our tables, but apricots, figs, dates, cranberries, grapes should also be introduced into the diet because they contain vitamins, minerals, and proteins.

It is best to eat dried fruit for breakfast, with a cup of tea or yogurt. It is also good for snacks, but not for dinner, or as a dessert after lunch.

They are ideal after training because they reach the bloodstream quickly. You can also take them on a ski slope, sledding, or skating. Offer to children, let it be a substitute for snacks, instead of chips, figs, chocolates, during a break when they play in the snow.

Attention — the diet excludes dried fruit, as well as if you have problems with bloating.

Raw fruits and vegetables

However, it is best to decide to take raw fruits and vegetables as your snack, because that way, you will preserve all the minerals and vitamins. The benefits of this diet will affect your appearance in 6 months. Your hair and skin will simply shine, you will not have headaches and allergies, you will have stronger immunity and better memory, and if you have arthritis or diabetes, medical studies say that your condition will improve.

Offer raw fruit to your children as well, because it is still better than sweets that are full of sugar. You can surprise them with colorful fruit sticks, which will attract their attention, and they will gladly eat all fruits you offer them, asking for more. If you prefer more piquant tastes, in the same way, you can also make vegetable sticks that are dry health on your plate.