Birds are not the only ones who consume seeds; humans do too. And with the wide array of edible seeds in grocery stores, it’s not difficult to incorporate these little superfoods into your diet every day. From the well-known sunflower seed to the trending chia, seeds of all kinds provide fiber, protein, monounsaturated fats (the “good” fat), and plenty of vitamins and minerals, like Vitamin E. Seeds are also packed with phytosterols, a compound that helps lower LDL cholesterol (the “bad” type).

Healthy seeds include sunflower, pumpkin, hemp, flax, and chia, among others. Here are 5 easy ways to get more seeds into your diet:

1. Blend them into Smoothies

A quick, grab-and-go kind of snack, smoothies are a great way to incorporate seeds into your diet. Blend up a tablespoon of flax or chia seeds into your green smoothie for the ultimate energy booster. Add chia into this Strawberry Smoothie or this Superfood Smoothie for lasting energy. For a sweet, but tangy indulgence, try this Fig, Peach, and Chia Smoothie. If you want to try flax seeds, remember to add about a teaspoon at a time until you’re use to the strong, nutty taste. This Cranberry Coconut Smoothie and Sweet Potato Pie Smoothie make great hosts for seeds.

Sweet Potato Pie Smoothie

2. Make Energy Bites

Another great way to enjoy seeds is through energy bars and bites. These are also great on the road and make quick energy boosters when you are out on a hike, or before and after a workout. Here’s an antioxidant, no bake Superfood Energy Bar that’s made with hemp and chia seeds. When you are in need of some serious energy, try this Energency Protein Bar with the addition of a tablespoon or two of your choice of seeds. Here’s a bar made with dates, cherries, ginger, coconut, orange, cacao. It wouldn’t be complete without a tablespoon of chia seeds of course! For some sunflower and sesame seeds, try rolling up these Yogi Date Balls; as the name suggests, these date balls are great as a pre-workout snack for an intense yoga class, or any day for that matter.  For some pumpkin seed love, try making these lovely bites: Raw Super Food Energy Bars with Cacao or these Raw Vegan Energy Protein Bars.


3. Eat them on Top of Salads

An easy way to incorporate seeds into your diet is to top off a salad with them! Try one or maybe two tablespoons of your favorite seeds. Sunflower and pumpkin seeds make great salad toppers. Toast some pumpkin and sesame seeds to top off this Roasted Carrot, Lemon, Avocado Salad or add a few tablespoons of pumpkin and sesame to this Superfood Salad with purple sprouting broccoli. Black sesame seeds tastes great in this Raw Healthy Asian Carrot Avocado Salad. For a quinoa salad, add some pumpkin and sunflower seeds to the mix.



4. Make a Pudding

Add seeds to vegan pudding. Wake up with this Energizing Chia Pudding, made with two shots of expresso. Try a Banana Chocolate Chia Pudding for your mid-day snack and maybe a decadent Vegan Chocolate Raspberry Chia Pudding after dinner. Chocolate for breakfast? Why not! Try this Chocolate Chia Breakfast Pudding, giving you an antioxidant-boosting (and happy) start to your day. For pumpkin seeds, try this Vegan Almond Halwa Indian Pudding. This rich, luscious treat will make you feel like it’s Diwali everyday!

Vegan Almond Halwa –– Indian Pudding

5. Make them into Desserts

Another fun way to add seeds into your diet is through raw vegan desserts. From this Super-Healthy Vegan Berry Fruit Tarts with Chia Seeds to this No Bake Coconut Pumpkin Pie, which calls for a bit of sunflower seeds, the possibilities are endless! Check out all of OGP’s raw desserts here and make amazing delicious desserts like this Vegan Cherry Pie with Hemp Seeds and Walnut.

Raw Cherry Pie

Image source: Super-Healthy Vegan Berry Fruit Tarts with Chia Seeds