Seeds for Health

We've all heard the saying "The best things come in small packages."  Nothing could be more true when it comes to seeds.  When we think of seeds our minds may wander from garden seeds we plant during the spring to the Chia pet sold for decades around the holidays.  Seeds for snacking however, can be packed with powerful nutrients.


Chia seeds have been consumed for hundreds of years and were a staple of the Mayans and Aztec peoples.  High in fiber and omega-3, these seeds may help support the reduction of LDL ("bad" cholesterol) and support overall heart health.  Chia seeds can also be a great substitute for a thickening agent when cooking.  Those who are gluten free or have food allergies may find this useful in thickening soups and more.
Get the recipe for vegan Vanilla Chia Seed Pudding

Flax seeds, like Chia seeds, are also a high omega-3 food.  Used by the Egyptians, flax seeds can help the digestive process and support the stabilization of blood sugar.  In recipes, this tasty seed can be mixed with oatmeal to make a breading for chicken.
Get the recipe for Flax Seed Crackers

Hemp seeds are packed with protein (10 grams of protein in 1 oz of hemp seeds).  These superstars may also support cardiovascular health with its arginine and fiber content.  Try them in your next pesto recipe by halving the amount of pine nuts and replacing with hemp seeds.  With a similar taste, you may not even notice the difference, but your body will thank you.
Get the recipe for Hemp Seed Kale Salad

Pumpkin seeds are often found in Mexican cooking and in a grab bag at the convenience store.  These seeds are high in monounsaturated fats which help support the lowering of LDL.  They also contain tryptophan (great for those looking for a good night's rest) and glutamate (helps relieve anxiety).  Pumpkin seeds are also full of Vitamin E and minerals.
Get the recipe for Blanched Roasted Pumpkin Seeds

Sesame seeds when mixed with rice and beans create a complete protein.  They are found to be high in calcium and magnesium, as well as a good source of fiber. Try this seed as a crust on tuna or chicken, or add to your next bowl of rice, or salad.

Sunflower seeds are easy to spot during late summer coming from beautiful blooms reminding us it is time to harvest our crops.  These seeds are a great source of protein, has 75% of the daily intake of vitamin D, and a great source of a variety of minerals, Selenium and Vitamin E.
Get the recipe for String Bean Sunflower Salad


Information and recipes courtesy of Energy Times.

Raw Foods

This morning staff member Susan joined WPMT Fox 43 to discuss Raw Foods.  Watch the segment.

Here are the recipes showcased on the segment.

Asian Carrot Noodles garnished with Carrot Sticks

Green Giant Juice (Made to order by The Healthy Deli)
Contains:

• Celery
• Broccoli
• Cucumber
• Kale
• Parsley

Asian Carrot Noodles
5-6 cups peeled Carrot "noodles"
1/2 cup fresh Mushrooms
1 cup fresh baby Spinach

Sauce:
1 Lime freshly squeezed and strained
2 cloves minced Garlic
1/2 cup Raw Almond Butter
1 tsp Curry Powder
1/2 tsp minced Ginger
1/4-1/2 teaspoon Cayenne Powder (set your level of spice)
1/3 cup fresh cilantro
1/4 cup Coconut Water
1/4 cup freshly made Coconut Milk (strained) or Raw Coconut Cream

1) Using a peeler, peel off first layer of dirt/skin from carrots.  Continue to peel remainder of carrot into a bowl.
2) Chop mushrooms and set aside.
3) In a separate bowl mix sauce ingredients in a blender until well mixed.  If sauce is too think, you may thin it with additional Coconut Water or Coconut Milk.
4) Mix sauce and carrots together, cover and let sit in the refrigerator for approximately 30 minutes or more to let the carrots soak up the sauce and tenderize.
5) Mix carrots and sauce with mushrooms and add baby spinach.  Serve.

*Sauce will yield extra to use on other wonderful foods you will make throughout the week.


Leaf Wrap Burritto
"Wrap" (i.e. Large Collard Greens, Swiss Chard, or Iceberg Lettuce)
1 Bell Pepper (Red or Yellow for color, sliced in 1" strips)
1/2 Red Onion
Half Zucchini (thinned in mandolin)
Half Cucumber (sliced in 1" strips or thinned in mandolin)
2 Scallions cut into large pieces
Lettuce (Arugula, Baby Spinach, etc.)
Handful Alfalfa Sprouts
1 Tomato chopped

Mayo:
1 Avocado
1/3 Cup Cilantro
Juice of 2 Lemons squeezed and juice strained

1) Cut and scoop meat of avocado. Place in blender and add Cilantro and Lemon Juice.  Mix well.
2) Place "Wrap" on plate and spread avocado mayo mixture on.
3) Add ingredients to build burritto
4) Roll and enjoy!

Raw Ginger Snap Cookies
Look for our Raw Ginger Snap Cookies (Vegan, Non-Gluten & No Sugar Added) in our Cold Bakery case, along with other great Raw Cookies!

Raw Ginger Snap Cookies by The Healthy Deli