To enhance the nutritional profile of quick meals, incorporating a handful of seeds can significantly increase healthy fats, protein, and fiber. Natalie Rizzo, a registered dietitian and nutrition editor for TODAY, highlights that this addition not only benefits heart, muscle, brain, and gut health but also adds texture and flavor.
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Rizzo describes seeds as a valuable nutritional hack, noting their concentration of heart-healthy fats, protein, vitamins, minerals, and fiber. A small serving can elevate the overall nutrition of any dish.
Despite their size, seeds are powerful sources of nutrients. Varieties such as pumpkin, hemp, chia, and sunflower seeds are especially rich in healthy unsaturated fats and plant-based proteins. For instance, just three tablespoons of hemp seeds provide approximately 10 grams of protein, while an ounce of pumpkin seeds contains around 8 grams. Many seeds also offer fiber and essential nutrients; chia seeds, for example, deliver 10 grams of fiber and about 6 grams of protein in a 2-tablespoon serving.
To implement this advice, consider seeds as a final crunchy topping for various meals, enhancing both flavor and nutrition. Rizzo recommends using pumpkin, chia, sunflower, sesame, flax, or hemp seeds. They can be sprinkled over yogurt, oatmeal, salads, grain bowls, and even foods like avocado or peanut butter toast and pasta. This simple addition requires minimal effort and can significantly boost meal nutrition.