Seeds are very nutritious. They are eaten by many vegans, raw fooders and fruitarians and are a good source of protein, dietary fibre and essential fatty acids (EFA's). Many seeds also contain useful amounts of the minerals, iron and calcium, too and although they are high in fat (40-60%) the fat is mainly polyunsaturated or monounsaturated fat rather than harmful saturated fat. Unless you are trying to lose weight, you should try to include a small amount of seeds in your diet, regularly. You can eat your seeds raw or toasted for a snack, buy them in the form of seed butters, or make them into non-dairy milks in a blender. Alternatively, they can also be used in many cooked dishes as a replacement for nuts, used as a garnish on salads, or added to home-made bread for extra flavour. The following seeds are the ones that you are most likely to come across in the vegan diet:
1. Poppy Seeds
Poppy seeds are obtained from the Opium Poppy (Papaver somniferum) which originated in Greece and the Orient. The unripe heads contain opium, but the small (1 mm) greyish-blue or white seeds have no narcotic properties, whatsoever. The seeds are 44-50% oil and are a good source of linoleic and oleic acids. In China poppy seeds are used to treat nausea and vomiting, but these mildly nutty seeds are often used to decorate breads and baked goods, or they can be added to salads, used for flavouring food (see korma recipe) made into poppy seed oil or used as bird food. Poppy seeds contain a moderate amount of calcium.
2. Sesame Seeds
Are obtained from the plant Sesamum indicum which originated in the East. These plants can grow up to 2' high, thrive in poor soil and are often grown in gardens in the USA. The small seeds are either black or buff in colour and are sweet and oily. If unhulled, sesame seeds are a very good source of calcium and also contain phosphorus, vitamin E, iron, magnesium and zinc. They have a high oil content and the oil is 44% monounsaturated and 42% polyunsaturated. Sesame oil can be used for culinary purposes and is usually used to make salad dressings or in Oriental recipes. It is also used in medicines (e.g in laxatives) or in the manufacture of cosmetics or soaps and the cake, which is left after the oil has been extracted, is often fed to cattle.Sesame seeds are frequently used in East Asian cookery, but like poppy seeds can also be used to decorate bread and other baked goods, or they can be added to stuffings, mixed with bread crumbs and used as a food coating, or ground and made into sesame meal. Alternatively the seeds can be toasted and ground into a greyish-brown oily paste called tahini. Tahini paste has a smooth texture and a nutty flavour and can be used in a similar way to peanut butter. It is used in many vegetarian/vegan dishes and is also used in Middle Eastern cookery. Tahini can be bought in health food stores and also from Greek and Asian food stores. It is used in dips such as hommos (hummus) where it is mixed with chickpeas and lemon juice, or in desserts such as halvahs and can also be used in sauces, salad dressings or for a sandwich spread. And because it is a good source of calcium, protein and energy, it is particularly useful for giving to growing vegan children.
3. Hemp Seeds
Originally from Central Asia, the hemp plant (Cannabis sativa) was introduced into Europe in the European Middle Ages and this hardy plant is now grown widely throughout Europe. Fibre (from male plants) is used to make paper, sacking, yarn, ropes and string. And oil, which is extracted from the seed, is commonly used to produce paint, varnish and soap as well as for culinary purposes. Hemp seed is also often grown commercially for use as caged-bird feed. In fact, hemp has been estimated as having over 25,000 potential uses and is now becoming increasingly popular with vegans and other groups who are interested in sustainable living, as it is a crop which has many environmental benefits.Hemp is an annual in temperate zones and can grow up to 16' (5 m) tall. It grows best in a well-drained, sandy loam where it requires at least 2.5" of rainfall during the growing season. (But note: It is illegal to grow hemp without a special licence, or to possess parts of the plant other than the seed and oil.)
The seed of the hemp plant is very nutritious. High in fibre and 23% protein, these small beige/grey seeds, are a good source of essential amino acids and the minerals, calcium, magnesium, potassium and phosphorus. Hemp seeds are also high in essential fatty acids (EFA's) particularly in linoleic acid, gamma linoleic acid and oleic acid and because the human body cannot make its own EFA's, eating a small amount of hemp seeds regularly will supply all the EFA's needed to keep the hair, skin and immune system healthy. EFA's also help to maintain hormonal balance and to protect the heart.
Hemp seeds are eaten worldwide and these crunchy little seeds can be used in many different ways. In China hemp seeds are toasted and sold like popcorn by street vendors, in Japan they are ground and used as a condiment and in Russia they are eaten as hemp butter. They can also be used to make hemp milk, ground to produce a flour which can be used in baked products such as cakes, pastas and cookies, or used as a meat substitute instead of soya beans. Hemp oil can be used in salad dressings or to make pesto and because of it's effective moisturising properties hemp oil is often used in cosmetics, too.
See my earlier recipe, which contains hemp seeds: Hemp Fruit & Nut bars.
4. Linseed
Linseed (or flaxseed) is obtained from the plant Linum usitatissimum. It is grown in the USA, Canada and Europe, mainly for its oil which is frequently used in paints (particularly in artists' oil paints) in soap and to make oil cloth. The meal, which remains after the oil has been extracted, is 30-40% protein and is used as livestock feed and some plants are also grown for their fibre which is used to make linen, twine and in bookbinding. This plant grows well on a clay loam and gives a better yield in cool climates, without too much rainfall. The seeds are small (3-4 mm), brown and contain about 33-43% oil. They are high in alpha linolenic acid and are often used as a laxative!
5. Sunflower Seed
Sunflowers are large, daisy-like flowers which can grow to 15' high and belong to the genus Helianthus. The outer petals are yellow and the flower's centre is usually dark brown, black, or purple. Sunflowers grow well in gardens and these attractive flowers are popular with small children, are a valuable source of pollen for bees and provide food for many kinds of finches. The sunflower is the official state flower of Kansas and is also the International vegan symbol. Sunflowers are widespread throughout the western prairies of the USA and grow very well in the UK, too.Sunflower seeds make a nutritious snack and can be eaten either raw or toasted. They are often used in baked goods e.g. to decorate bread and are frequently found in the snack bars sold in health shops and in many brands of muesli and granola. Dr Michael Klaper in his book 'Pregnancy, Children and the Vegan diet', uses raw sunflower seeds to make 'Sunny Milk' - a non-dairy milk which is made by blending sunflower seeds with ice cold water. Sunflower seeds are a good source of phosphorus, iron, vitamin C and zinc and their oil is often used in salad dressings, in baking and cooking and in the manufacture of margarine, soap or paint. The oilcake is used as poultry feed. It is sometimes possible to buy jars of sunflower butter from health food shops and this is used in much the same way as peanut butter e.g. as a sandwich spread.
6. Pumpkin Seed
Pumpkin seeds make an excellent vegan snack food and can be eaten raw, straight from the packet. They can usually be purchased fairly easily from most health shops and in supermarkets. Add them to salads and cakes, or sprinkle them on casseroles. These large, greenish seeds are high in alpha-linolenic acid and are a good source of iron, zinc and vitamin C and are fairly easy to grow in the garden. However, if you do decide to grow some for yourself, then make sure that you purchase a hulless variety (e.g. Baby Bear) and don't waste the pumpkin flesh as it can easily be made into vegan pies, soups or pastries!
7. Other Seeds
The seeds of many herbs can also be used in vegan (or vegetarian) cookery and these small seeds are mainly used for flavouring food, rather than as a source of protein or energy. The seeds which are most often used for flavouring purposes include coriander, cumin, dill, onion seed, caraway, fennel, aniseed, mustard and celery seed. The seeds are either used whole or they can be ground into a powder and are often used in pickling or to flavour Indian vegetarian dishes.