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![\"blog-divider-line\"](\"\/blog\/wp-content\/uploads\/2015\/10\/blog-divider-line.jpg\")
<\/p>\nSeeds are a great addition to your diet because they are rich in fiber, contain various vitamins and minerals, and are also a source of healthy fats. Seeds are extremely versatile and can be consumed in a variety of ways: Oatmeal, homemade granola bars, smoothies, homemade trail mix, by themselves, pudding (chia), and more! Each seed has its own unique flavor and texture. Below we\u2019ve highlighted the health benefits of each seed and a tasty way you can incorporate it into your diet.
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Chia Seeds:
\n\u2013\tRich in fiber, aiding in digestive health and blood sugar control
\n\u2013\tContains calcium and phosphorous for bone health
\n\u2013\tA source of Omega-3\u2019s, helping to combat inflammation
\n\u2013\tContains 3 grams of protein per tablespoon
\nIngredients
\nServes 4
\n2 cups organic coconut milk
\n\u00bc cup organic maple syrup
\n1 teaspoon vanilla extract
\n\u00be teaspoon ground cinnamon
\nPinch of sea salt
\n\u00bc cup chia seeds
\n2 ripe bananas
\n2 tablespoons unsweetened shredded coconut flakes (for topping)
\nInstructions
\n\u2022\tAdd milk, syrup, vanilla, cinnamon, and salt to blender. Blend for 15 to 20 seconds until smooth.
\n\u2022\tTransfer pudding to a glass bowl and stir in chia seeds until well combined.
\n\u2022\tChill in the fridge overnight (or for at least 3 hours).
\n\u2022\tOnce chilled, stir mixture and add 1 mashed banana.
\n\u2022\tTransfer the mixture to 4 serving bowls and top with chopped banana and shredded coconut flakes. Yum!
\n<\/p>\n
Flax Seeds:
\n\u2013\tA source of Omega-3\u2019s, helping to combat inflammation
\n\u2013\tRich in lignans, which may reduce the risk of certain cancers, cardiovascular disease and lung disease
\nIngredients
\nServes 25 to 36
\n1 \u00bd sticks grass-fed butter (or \u00be cup coconut oil)
\n1\/3 cups raw honey (or maple syrup)
\n1 teaspoon vanilla extract
\n2 \u00bd cups rolled oats
\n\u00bd cup ground flaxseed (we recommend buying the seeds whole and grinding them yourself)
\n1 cup organic dark chocolate chips
\n\u00be cups nut butter (peanut or almond)
\n\u00bc cups organic dark chocolate chips (for topping)
\nInstructions
\n\u2022\tLine a 9X9-inch pan (or close to) with parchment paper, leaving enough parchment to hang over edges of pan (to use has handles to lift out).
\n\u2022\tHeat a large saucepan on medium heat. Add butter or coconut oil (or mixture of both), honey and vanilla. Let melt, stirring continuously. Mix in oats and flax and cook for 2 minutes, stirring continuously. Remove from heat.
\n\u2022\tAdd 2\/3 of mixture to pan and press down using a silicone spatula. You may want to coat spatula with oil prior to pressing, to avoid mixture sticking to it.
\n\u2022\tHeat small saucepan on medium-low heat. Add 1 cup chocolate chips and nut butter and stir until melted. Spread evenly over oatmeal crust.
\n\u2022\tCrumble last 1\/3 oatmeal mixture over top and press with spatula.
\n\u2022\tAdd \u00bc cup chocolate chips to small saucepan and heat on low. Melt chocolate chips and drizzle over top of oatmeal mixture.
\n\u2022\tPlace pan in fridge, covered, for 2 hours until firm.
\n\u2022\tCut into bars and store in refrigerator or freezer. Enjoy!
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Hemp Seeds: Pumpkin Seeds: Sesame Seeds: Sunflower Seeds: Seed Recipes You Need In Your Diet By Nicole Kiley, MSc, RD Seeds are a great addition to your diet because they are rich in fiber, contain various vitamins and minerals, and are also a source of healthy fats. Seeds are extremely versatile and can be consumed in a variety of ways: Oatmeal, homemade granola […]<\/p>\n","protected":false},"author":2,"featured_media":17266,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,8],"tags":[1914,34],"class_list":["post-17265","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-post","category-news","tag-seeds","tag-the-dolce-diet"],"yoast_head":"\n
\n\u2013\tA complete protein (uncommon in plant proteins)
\n\u2013\tContains 5 grams of protein per tablespoon
\nIngredients
\nServes 1
\n\u00bd cup filtered water or coconut water
\n\u00bd banana, frozen
\n\u00bc cup frozen raspberries (or mixed)
\n2 teaspoons hemp seeds
\n1 handful kale
\n\u00bc cup 100% pomegranate juice
\nInstructions
\n\u2022\tAdd ingredients to blender and blend until smooth.
\n\u2022\tGreat 1 hour before endurance activities. If consuming post workout, recommend to add a protein source: Greek yogurt, Dolce Whey protein<\/u><\/a>, or additional hemp seeds.
\n<\/p>\nToasted Pumpkin Seeds<\/h3>\n
\n\u2013\tContains 3 grams of protein and 3 grams of fiber per \u00bc cup
\n\u2013\tNutritionally balanced, rich in healthy fat, protein and carbohydrate
\n\u2013\tRich in minerals including manganese, magnesium, and zinc; minerals lacking in most American diets
\nIngredients
\nServes 1
\n1 \u00bd cups pumpkin seeds, rinsed and dried
\n2 tablespoons extra virgin olive oil
\nDash sea salt and ground black pepper
\nInstructions
\n\u2022\tPreheat the oven to 375 degrees F.
\n\u2022\tSpread pumpkin seeds over a large baking sheet. Lightly drizzle with olive oil and sprinkle with salt and pepper.
\n\u2022\tBake for 7 minutes, or until lightly brown and crispy.
\n<\/p>\nSesame Seed Asian Salad Dressing<\/h3>\n
\n\u2013\tGood for bone health, containing calcium, zinc and phosphorous
\n\u2013\tExcellent source of copper, of which is vital in a number of anti-inflammatory and antioxidant pathways
\nIngredients
\nServes 6 to 8
\n\u00bc cup toasted sesame seed oil
\n\u00bc cup low-sodium soy sauce or Bragg\u2019s liquid aminos
\n\u00bc cup rice vinegar
\n1 teaspoon sesame seeds
\nInstructions
\n\u2022\tMix ingredients in bowl and serve over a fresh salad.
\n<\/p>\nSunflower Seed Vegan Wrap<\/h3>\n
\n\u2013\tExcellent source of thiamine (vitamin B1), critical for nervous system and muscle function
\n\u2013\tRich in vitamin E, a powerful antioxidant known to combat free radical damage with the body
\nIngredients
\nServes 4
\n1 cup raw sunflower seeds
\n\u00bd lemon, juiced
\n2 teaspoons Dijon mustard
\nSea salt
\n2 tablespoons fresh dill, chopped
\n2 tablespoons parsley leaves
\n\u00bc teaspoon paprika
\n1 stalk celery (with leaves), chopped
\n1 small shallot, chopped
\nFreshly ground black pepper
\n4 whole- or sprouted-grain tortillas
\nLettuce, tomato, onion, avocado (optional)
\nInstructions
\n\u2022\tCover sunflower seeds with \u00bc inch of water and soak at room temperature in air tight container, for 24 hours.
\n\u2022\tDrain the seeds and pulse 1 cup of seeds with lemon juice, mustard and \u00bc teaspoon of salt in food processor until almost smooth.
\n\u2022\tAdd the remaining seeds, along with dill, parsley, paprika, celery, shallot, \u00bc teaspoon salt and a few grinds of pepper to the food processor. Pulse until the mixture resembles a tuna salad.
\n\u2022\tFill wrap with salad mixture, lettuce, tomato, onion, and avocado as desired.
\n
\n![\"nicole-cropped\"](\"\/blog\/wp-content\/uploads\/2016\/11\/nicole-cropped-148x150.jpg\")
Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.<\/i>
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\n![\"dolce-diet-1-on-1-consult-800\"](\"\/blog\/wp-content\/uploads\/2016\/10\/Dolce-Diet-1-on-1-Consult-800.png\")
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