SEVEN SUPER seeds

They may be tiny, but humble seeds are often underutilised, used as a quick garnish or an afterthought in cooking rather than a hero. These small nutritional powerhouses have a wide range of nutritional and delicious benefits; not only do they add texture and flavour to a dish, but they are also chock full of nutrients, protein and healthy fats that can boost energy, reduce cholesterol, and promote immunity and cardiovascular function.

- Lisa Holmen

Whether you’re making a chia-infused pudding, a spicy stir-fry or a freshly baked loaf, here are some of the healthiest seeds on offer and some handy ways to incorporate them into your cooking, boosting your health while you’re at it.

Chia The holy grail when it comes to seeds, this “superfood” has a mild taste but packs a punch when it comes to nutritional benefi ts. Chia seeds are a great source of plant-based protein and are high in fi bre, healthy fats, essential amino acids as well as calcium, magnesium, iron, zinc and folic acid, just to name a few. This makes them particularly benefi cial for digestive, bone, heart and brain health.

Chia seeds are also extremely versatile in cooking because they have a subtle fl avour and don’t need to be ground. They can be added to fruit to make jam, used to thicken sauces, in your favourite baked goodies, or just simply sprinkled dry on your morning porridge. When chia seeds are added to liquid, they can swell up to 12 times their original size and take on a more gelatinous consistency, making them a perfect ingredient for chia pudding. Soak them for at least 15 minutes (ideally a few hours/overnight) with a liquid, for example a plant-based milk, so they can swell to their maximum size and develop a creamy texture. Soaked chia seeds are also much easier to digest than the dry alternative that also promotes more nutrient absorption.