Seeds

Seeds are extremely good for you and should be eaten regularly as they contain high levels of essential fatty acids (EFAs).

They are also a good source of omega-6 polyunsaturated fats and monounsaturated fats.

However, the most valuable seeds are those that also contain omega-3s. These include linseeds (also known as flaxseeds) and pumpkin seeds.

Like nuts, seeds are considered by Julian Graves to be 'nutritional time bombs' with a little goodness going a long way.

They are so full of goodness that they don't have to be eaten in large quantities - a teaspoon or two a day or every other day is ample.

Seeds can be eaten in a variety of ways. They can be used in cooking as garnishes or to add flavouring. Or they can be sprinkled into soups or on breakfast cereals or yogurts.

The full flavour of seeds also comes out when they are toasted. Click here for more details on how to toast them.

Seeds can also be eaten as a snack as their size makes them very portable for busy people on the go.

Experts believe that eating seeds instead of a high fat snack could doubly boost weight loss by increasing your intake of lecuine - also found in nuts - as this helps reduce body fat during weight loss.

Eat straight from the packet or, like nuts and dried fruits, soak in water for several hours to improve the texture and consistency.

Eating Tip: try sprinkling pumpkin, sesame, linseeds or sunflower seeds over your evening meal.

Below we have listed the omega oil content of our seeds (in g per 100g)

Here is more individual information about the types of seeds we sell at Julian Graves.

Sesame Seeds

Reputed to be the oldest condiment known to man (dating back to 1600 BC), these tiny flat oval seeds provide a nutty taste and a delicate crunch to many Asian and Middle Eastern dishes.

They were immortalised in the infamous Arabian Nights' Open Sesame' which refers to the sesame seed pod bursting open when it reaches maturity.

A good source of manganese and copper, these seeds are a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fibre.

Serving suggestions include adding a few sesame seeds to the mixture when making bread or cakes.

Or they can be lightly toasted and combined with rice vinegar, tamari and crushed garlic to form a dressing for salads, vegetables or noodles.

Linseeds

Also known as flaxseeds, linseeds contain a high quality, easily digestible protein that contains all the amino acids essential to health.

This includes fibre, which keeps our digestive system healthy, and mucilage, which makes it the best laxative available as it soothes and protects the delicate stomach and intestinal lining, preventing irritation and helping keep the contents moving smoothly along.

Rich in lecithin, (the emulsifying substance that helps in the digestion and metabolism of fats), linseeds are believed to help increase the metabolic rate and burn off extra calories (which is great news for those watching their weight!).

Linseeds are an extremely rich source of lignans - a phytoestrogenic compound which some research has found can help fight hormone related cancers such as breast cancer and they may help minimise menopausal symptoms.

It is also believed that freshly ground linseed can help improve digestion, prevent constipation, stabilise blood glucose levels, improve cardio vascular health, inhibit tumour formation and bring about many other benefits. (Phew, get eating them!!).

Rather than eaten as a snack (as linseeds are very small), it is best to sprinkle them onto cereals (porridge is perfect), yogurts, or on top of soups or salads.

Julian Graves Golden Linseeds are specially cracked, which means the seeds have undergone a process whereby the outer shells of the seeds are broken.

This opens up the seeds a little so that the polyunsaturated fatty acids can be easily absorbed, thus aiding digestion and releasing the laxative properties.

Pinenuts

Pinenuts have long been appreciated for their health benefits. In ancient times, Roman Legions carried pine kernels as provisions on their long marches.

Today pinenuts are more likely used as a cooking ingredient when preparing meat, fish and vegetables dishes, as well as being a valued addition to salads.

Julian Graves sources its pinenuts from the Far East where pinenuts have a stronger flavour and a teardrop shape.

Pumpkin Seeds

Pumpkin seeds are small and flat and have a distinctive green colour that is easily recognisable and are small and flat. They were a celebrated food of the Native American Indians for both their dietary and medicinal properties before being discovered by the Europeans explorers of the New World.

Pumpkin seeds are highly nutritious and rich in protein, iron, zinc and phosphorus. They are also a good source of potassium and calcium.

They are ideal for snacking on between meals and as a replacement for calorie rich chocolate, crisps and sweets.

The seeds can be eaten whole, raw or cooked, added to breads and cakes, or sprinkled over salads or breakfast cereals.

Sunflower Seeds

The sunflower plant belongs to the daisy family, and is thought to originate in North America or Mexico.

North American Indians were cultivating sunflowers nearly 2,000 years ago.

Highly nutritious, sunflower seeds are rich in protein, iron, zinc and phosphorus and are a good source of potassium and calcium.

Combined with pumpkin seeds, they are great for snacking on between meals, they can be eaten as a replacement for chocolate, crisps and sweets.

The seeds can be eaten whole, raw or cooked, or added to breads and cakes, or sprinkled over salads or breakfast cereals.