Let’s face it, seeds are often an afterthought in the kitchen, for many they’re just snack food or toppings for baked muffins or buns. But they are an essential source of nutrition for vegans and vegetarians (the biggest consumers of salads) and a source of good fats, vitamins and minerals for health-conscious patrons. So, it’s a smart move to incorporate the latest fab-fad seeds into your salad repertoire. One of the major benefits of seeding your salads is that they are not a common allergen (unlike peanuts and tree nuts), so they can provide similar crunch and taste, without the risk of an allergic reaction.
This season’s superseeds – top trending seeds.
Chia - Chia seeds are good source of fibre, protein, and healthy omega-3 fatty acids and other micronutrients. Use them whole in salads to add in a little crunch, or mill them and add to a salad dressing for a nutrient punch that won’t unbalance the flavour.
Hemp – along with chia, hemp seeds are great source of ‘good fat’, expecially polyunsaturated fats. They contain all 20 of the essential amino acids for vegetarians and vegans. They are also high in fibre and omega-3 fatty acid. Chewier than other seeds like sunflower or pumpkin seeds, they have a slightly crunchy, sweet, nutty flavour.
Sprinkle over crispy power salads whole or hulled, or mill and add to your signature salad dressing.
Flax – Flax seeds are one of the richest plant sources of omega 3-fats. They are high in fibre and healthy polyunsaturated and monounsaturated fats and can be toasted to add healthy crunch to salads. They will lose many of their nutritional benefits if used whole (the tiny seeds will simply pass through the body). A more common option is to grind the seeds into an oil to add to your salad dressing or use commercially available flax seed oil.