Treat your body to a boost by incorporating “food boosters” such as chia seeds, hemp seeds, flax seeds, quinoa, and wheat germ into your diet. I may have made up the term “food boosters” but I didn’t make up the fact that these edible seeds pack an incredible nutritious punch. With subtle to no flavor at all, these boosters are easily added to meals you’re already eating. 

These nutrient-dense seeds are packed with health benefits. They’re rich in fiber, B vitamins, and minerals making them a popular choice amongst vegans and vegetarians seeking alternative protein sources. Occasionally, I go through meat-free periods that can last weeks, and it’s convenient to have these on hand so that I always have options to maintain my protein levels. It’s easy to integrate these into your regular grocery shopping because they can be found at your local grocer, and they are affordable. Take care of your gut without breaking the bank!

What about the taste? 

Most of these super seeds have a mild, nutty taste at most. With some, having no taste or flavor at all. I have young children who often request hemp seed sprinkled on top of their yogurt. We never hid the fact that we were adding a little razzle-dazzle to their snacks. That allows us to teach them about the health benefits of them! 

Below are a few examples of how we incorporate them into our daily meals and snacks. 

Hemp Seed | Has a mild nutty flavor

• Sprinkle on yogurt
• Add to pancakes
• Add to smoothies
• Sprinkle on salad
• Add to sandwiches

Chia Seed | A source of omega-3 fatty acid*

• Sprinkled on yogurt
• Add to smoothies
• Add to rice
• Add to stews and soups

Flax Seed | Good source of protein, fiber, and omega-3 fatty acids**

• Add to veggie burgers
• Add to pancake batter
• Add to breakfast cereal
• Add to a smoothie

Wheat Germ | Excellent source of vegetable protein

• Use as a replacement for flour in baked goods***
• Sprinkle on yogurt
• Add to cake batter
• Add to smoothies
• Sprinkle inside sandwiches

Quinoa | Rich in fiber, proteins, and minerals 

• Add to rice
• Add to oatmeal
• Cereal

When adding seeds to your diet, get creative! You can add them to almost anything. Sure, it can be overwhelming to figure out how much of each seed your body needs. So start slowly and introduce one at a time. Keep in mind that these seeds are not part of a diet or fad, but rather foods that you can incorporate into your regular eating habits. Before making any changes, it is important to understand your current health status and do some research. If you have any health or medical issues, it’s always best to check with your doctor first. To help you get started, I’ll provide some useful resources at the end of this article.

*www.hsph.harvard.edu
** www.healthline.com
***www.bobsredmill.com 

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