Seeds may be tiny, but they can pack a nutritional punch. Some seeds that we may enjoy eating include pumpkin seeds (pepitas), sunflower seeds, sesame seeds, flaxseeds, chia seeds, and nuts. Most nuts are the seeds of trees, except peanuts, which are the seeds of a legume.

Nuts contain healthy unsaturated fats, protein, fiber, and other nutrients. For example, peanuts and pecans are rich in B vitamins, while almonds contain calcium and vitamin E. All nuts have magnesium and contain between 3 to 7 grams of protein per ounce. To preserve freshness of nuts, store them in an airtight container in the refrigerator or freezer. This will help prevent them from going rancid and help them last for several months.

Likewise, seeds have mostly healthy fats, fiber, and protein. Flaxseeds and chia seeds are good sources of omega-3 fatty acids. These are good fats that may lower total cholesterol as well as low-density lipoprotein (“bad” cholesterol). They may also reduce inflammation and the risk of some cancers. For the most benefits to our health, flaxseed should be ground or crushed so the body can access the omega-3 oil. You can buy ground flaxseeds or grind them yourself with a spice or coffee grinder. Chia seeds should be soaked before enjoying them. Adding them to smoothies or yogurt is great since that will soak the seeds.

The serving guidelines for nuts and seeds is an ounce or two per day. One ounce is equal to about a handful. You can sprinkle nuts or seeds into salads, make pesto, add to hot cereal or yogurt, use in baking, or just enjoy a handful or two. You could even incorporate nuts or seeds in a stir-fry. However you choose to enjoy seeds and nuts, you will be adding a nutritious food with great taste to your diet.

Pumpkin Pepita Loaf

Ingredients

Topping:

• ¼ cup pepitas (or roasted pumpkin seeds)
• 1 tablespoon granulated sugar
• ½ teaspoon ground cinnamon

Dry Ingredients:

• 2 cups all-purpose flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ½ teaspoon ground ginger
• ¼ teaspoon ground cloves
• ½ teaspoon salt

Wet Ingredients:

• 1 ½ cups pumpkin puree (not pumpkin pie filling)
• 1 cup granulated sugar
• ½ cup packed light brown sugar
• ½ cup vegetable oil or melted butter
• 2 large eggs, room temperature
• 1 teaspoon vanilla extract

Directions

Preheat oven to 350 degrees F. Grease a 9X5-inch loaf pan and line it with parchment paper, leaving an overhang on the sides for easy removal. In a small bowl, mix the topping ingredients and set aside. In a medium bowl, whisk together dry ingredients until well combined. In a large bowl, combine wet ingredients; mix until smooth and well blended. Gradually add the dry ingredients to the wet ingredients, stirring gently with a spatula or wooden spoon until just combined. Be careful not to overmix; the batter should be thick and slightly lumpy. Pour the batter into the prepared loaf pan, spreading it evenly. Sprinkle the topping mixture evenly over the top. Bake in the preheated oven for 55 to 65 minutes or until a toothpick inserted into the center comes out clean or with a few moist crumbs. If the top starts to brown too quickly, cover it loosely with foil. Allow the bread to cool in the pan for about 10 minutes. Using the parchment overhang, lift the bread out and transfer to a wire rack to cool completely before slicing.

Yields: 1 loaf

Recipe Source: Idaho Preferred, Idaho State Department of Agriculture