good things, small pagkages - Recipe

Seeds add flavor, crunch and nutrients to all sorts of dishes

They are sprinkled atop breads, ground into pastes, pressed into milk-like beverages and munched on straight out of the bag. They are seeds, and they are becoming an increasingly important component of a healty diet.

Until recently in the United States, edible seeds were seldom used for more than trail mix or decoration. Yet for thousands of years, people around the world have been keenly aware of the highly concentrated nutritional content of seeds. In Asia, Africa and the Middle East, sesame seeds have long been prized for their oil and are ground into a protein-rich butter or paste called tahini. Sunflower and pumpkin seeds, indigenous to North America, have been used in Native American cooking for centuries.

Often dismissed due to their high fat content, seeds are finally being recognized in our culture as a rich source of protein, calcium, essential oils and other nutrients. For instance, adding ground flaxseeds to cereal or smoothies, or drizzling flax oil onto salads provides cholesterol-lowering omega-3 essential fatty acids. Hemp seeds, among the most nutritious of the edible seeds, help you load up on protein.

Seeds are available in natural food stores, ethnic markets and through mail-order sources, many of which can be found on the Internet. The following recipes demonstrate how you can add nutrient-packed seeds to all your meals, from breakfast to dinner.

Three-Seed Hummus

30 min.

4 TO 6 SERVINGS EGG- & DAIRY-FREE

Sunflower and flaxseeds add additional flavor and nutrients to this popular sesame and chickpea puree. Use as a sandwich spread or serve as a dip with triangles of warm pita bread. If any of the seeds are not available, substitute more of the other seeds to make up the difference.

1 Tbs. hulled sunflower seeds
1 Tbs. flaxseeds or hemp seeds
1 1/2 cups cooked chickpeas or 15 1/2-oz.
  can, rinsed and drained
1/4 cup tahini (see glossary)
1 or 2 cloves garlic, chopped
2 Tbs. fresh lemon juice, or to taste
1 Tbs. flaxseed oil (optional)

Pinch cayenne

1 Tbs. chopped fresh flat-leaf parsley
1 tsp. sesame seeds

1. In coffee grinder or blender, grind sunflower and flaxseeds to a powder.

2. In food processor, combine chickpeas, tahini, garlic, lemon juice, flaxseed oil if using, salt to taste, cayenne and reserved ground seeds. Process until smooth. Add water, 1 tablespoon at a time, until desired consistency for hummus is reached.

3. Transfer hummus to small bowl and sprinkle chopped parsley around outer edge and sesame seeds in center.

PER SERVING: 219 CAL.; 9G PROT.; 12G TOTAL FAT (2G SAT. FAT); 21G CARB.; 0 CHOL.; 6MG SOD.; 5G FIBER

Linguine with Sunflower Pesto

30 min.

4 SERVINGS EGG- & DAIRY-FREE

The pleasant, mild taste of sunflower seeds makes them a delicious--and economical--departure from pine nuts in this pesto.

2 cups fresh basil leaves
1/2 cup hulled sunflower seeds, plus
  more for garnish
2 cloves garlic, minced
1/2 tsp. salt
1/4 cup olive oil, or more as needed
12 oz. linguine

1. In food processor, combine basil, sunflower seeds, garlic, salt and freshly ground pepper and process until coarsely ground. With machine running, add oil in slow, steady stream through feed tube, processing until well blended.

2. Bring large pot of lightly salted water to a boil. Add linguine, stirring to prevent sticking. Cook linguine until just tender, about 10 minutes. Drain well.

3. Transfer linguine to large, shallow bowl. Add pesto, salt to taste and a little additional olive oil and toss to coat. Serve hot.

PER SERVING: 347 CAL.; 8G PROT.; 23G TOTAL FAT (3G SAT. FAT); 28G CARB.; 0 CHOL; 269MG SOD.; 3G FIBER

Pepita-Sunflower-Sesame Burgers

4 SERVINGS EGG- & DAIRY-FREE

These protein-packed burgers are loaded with the flavor, texture and nutrition of three kinds of seeds. Pepitas are hulled green pumpkin seeds and are available at natural food stores and Hispanic markets. Try these burgers with a raita (Indian yogurt salad) sauce.

1/2 cup hulled sunflower seeds
1/3 cup pepitas
1/4 cup sesame seeds
3/4 cup cooked lentils
4 scallions (white and light green parts)
  finely chopped (1/4 cup)
1 Tbs. chopped fresh flat-leaf parsley
2 tsp. tahini (see glossary)
1/2 tsp. salt

Pinch cayenne

1/4 cup plain dry bread crumbs
2 Tbs. olive oil, or more as needed

1. In food processor, combine sunflower seeds, pepitas and sesame seeds and process until coarsely chopped. Add lentils, scallions, parsley, tahini, salt, cayenne and bread crumbs; process until mixture is blended.

2. Shape mixture into 4 patties and place on platter. Cover and refrigerate 30 minutes.

3. In large skillet, heat oil over medium heat. Cook burgers until golden brown, about 3 minutes per side.

PER SERVING: 323 CAL.; 11G PROT.; 23G TOTAL FAT (3G SAT. FAT); 21G CARB.; 0 CHOL.; 353MG SOD.; 6G FIBER

Sesame-Coated Tofu

30 min.

4 SERVINGS EGG- & DAIRY-FREE

Tofu slices are coated with tahini, tamari and sesame seeds and cooked until the sesame seed coating turns golden brown and fragrant.

2 Tbs. tamari (see glossary)
1 lb. extra-firm tofu, cut into 8
  triangle-shaped slices, 1/2-inch thick
1/3 cup tahini (see glossary)
1 Tbs. fresh lemon juice
1/2 cup sesame seeds
2 Tbs. vegetable oil

1. Brush 1 tablespoon tamari over tofu slices and set aside.

2. Combine tahini, 1/3 cup water, lemon juice and remaining 1 tablespoon tamari in blender or food processor and process until smooth. Transfer mixture to shallow bowl.

3. Place sesame seeds on plate. Dip and coat tofu slices in tahini mixture, then in sesame seeds.

4. In large skillet, heat oil over medium heat. Add coated tofu slices and cook until lightly browned, about 2 to 3 minutes per side. Work in two batches if necessary. Serve hot.

PER TRIANGLE: 178 CAL.; 6G PROT.; 15G TOTAL FAT (2G SAT. FAT); 5G CARB.; 0 CHOL.; 225MG SOD.; 2G FIBER

Lemon-Poppy Sunburst Bread

MAKES 1 LOAF (12 SLICES) EGG- & DAIRY-FREE

Bursting with the flavor of lemon and the crunch of sunflower and sesame seeds, this dense, moist loaf has the added goodness of flaxseeds.

2 Tbs. flaxseeds
1/3 cup sunflower oil
3 Tbs. tahini (see glossary)
3/4 cup sugar
2 cups unbleached all-purpose flour
1 Tbs. baking powder
1/2 tsp. salt
1/2 cup plain soy milk
Juice and peel of 1 lemon (1/4 cup)
1/2 cup chopped sunflower seeds
1/2 cup golden raisins
2 Tbs. poppy seeds

1. In blender, grind flaxseeds to fine powder. Add 1/3 cup water and blend until frothy. Set aside.

2. Preheat oven to 350 [degrees] F. Grease and flour 9 x 5-inch loaf pan.

3. In large bowl, combine oil, tahini and sugar. Beat with electric mixer on medium until blended. Beat in reserved flax mixture. In medium bowl, mix flour, baking powder and salt. Add to wet mixture, beating at low speed until smooth. Beat in soy milk, lemon juice and peel. Fold in sunflower seeds and raisins until blended. Pour batter into prepared pan.

4. Sprinkle poppy seeds evenly over top. Bake until toothpick inserted in center comes out clean, about 50 to 60 minutes. Cool in pan 10 minutes, then invert loaf onto rack and cool completely before slicing.

PER SLICE: 278 CAL.; 5G PROT.; 13G TOTAL FAT (1G SAT. FAT); 38G CARB.; 0 CHOL.; 98MG SOD.; 2G FIBER

Double Pumpkin Cookies

MAKES ABOUT 36 EGG- & DAIRY-FREE

Pumpkin seeds and canned pumpkin provide a double dose of flavor in these moist and delicious cookies.

1 Tbs. flaxseeds
1 cup packed light brown sugar
1/3 cup sunflower oil
1 cup canned solid pack pumpkin
1 tsp. vanilla extract
1 1/2 cups unbleached all-purpose flour
1/2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. ground cinnamon
1/2 tsp. ground allspice
1/2 tsp. salt
1/2 cup hulled pumpkin seeds,
  coarsely chopped
1/2 cup chopped dates

1. In blender, grind flaxseeds to fine powder. Add 3 tablespoons water and blend until frothy. Set aside. Preheat oven to 375 [degrees] F.

2. In large bowl, combine sugar and oil. Beat with electric mixture on medium speed until well blended. Beat in pumpkin, flax mixture and vanilla until well blended, scraping down sides of bowl as needed. On low speed, beat in flour, baking powder, baking soda, cinnamon, allspice and salt and mix until combined. Stir in pumpkin seeds and dates until blended.

3. Drop batter by tablespoonfuls onto greased baking sheets, spacing about 2 inches apart. Using fork, press cookies to flatten slightly. Bake until lightly browned, 15 minutes. Transfer cookies to wire rack and let cool completely.

PER COOKIE: 67 CAL.; 1G PROT.; 2G TOTAL FAT (0 SAT. FAT); 11G CARB.; 0 CHOL.; 54MG SOD.; 1G FIBER

seed primer

A quick reference guide to commonly used seeds.

SESAME SEEDS: Rich in iron, protein, calcium, the B vitamins and vitamins A and E, sesame seeds come in shades of black, brown and yellow, as well as the more common beige variety. To enhance the nutty flavor, sesame seeds can be toasted in a dry skillet over medium heat until golden brown.

FLAXSEEDS: Known as linseeds in Europe, flaxseeds are prized by health-conscious eaters everywhere owing to their abundant omega-3 content. For best digestion, flaxseeds should be ground before using. In addition to sprinkling them on cereals, salads, casseroles and desserts, you can use ground flaxseeds in baking to boost the nutritional content of these foods. Flaxseeds combined with water in a blender become quite viscous and can be used to replace eggs in many recipes.

SUNFLOWER SEEDS: In the shell, we might think of them as bird seed or snack food, but hulled (shelled), they are used in breads, cookies, veggie burgers and pilafs. Hulled sunflower seeds, sometimes called kernels, are a popular garnish for salads. They are rich in omega-6 essential fatty acids, necessary for the health of skin and hair, and are a good source of protein, calcium, iron and other nutrients.

PUMPKIN SEEDS: Extremely high in protein, pumpkin seeds also offer up iron, zinc, vitamin A and other nutrients. They are great tossed in salads, mixed with grains or ground up and added to salad dressings, casseroles and baked goods, such as cookies and bread. Hulled pumpkin seeds are enjoyed as a dry-roasted snack food. Green hulled pumpkin seeds are called pepitas and are often used in Southwestern and Mexican cooking.

HEMP SEEDS: These seeds have the highest amount of essential fatty acids of any plant and provide plenty of protein. They can be purchased hulled for better digestibility. Like other seeds, hemp seeds can be added to baked goods or sprinkled on cereals, desserts and salads. Hemp oil, as well as a cheese alternative made with hemp, are available in natural food stores.

ROBIN ROBERTSON is a former chef and author of eight vegetarian cookbooks, including Rice & Spice and Pasta for All Seasons (Harvard Common Press, 2000).

COPYRIGHT 2001 Vegetarian Times, Inc. All rights reserved.
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