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Eat more SEEDS

Seeds are a nutritional powerhouse and a must-have for any diet

Botanically, seeds are the embryo and food supply of new plants and, as such, are particularly nutritious, packed with vitamins and minerals, iron, healthy oils and protein. They are used to add flavour and texture to dishes. Like nuts, they can be toasted (which enhances their flavour and richness), made into pastes and butters, and can be sprouted or activated as well. Most seeds are valued for their nutritious oils as much as for a food.

Poppy seeds

The opium poppy is native to the western Mediterranean and southwestern Asia. Its tiny seeds have been cultivated from the plant’s seed pods for thousands of years, both for medicinal purposes and to use in food (it’s only the unripe seeds that have narcotic qualities, not the ripe seeds harvested for culinary use). The hard seeds vary from grey-blue (sold as ‘black’) to light cream. The dark seeds are popular in Central European, Eastern European and Middle Eastern cuisines, used to add crunch and a mildly nutty flavour to savoury and sweet bakes. In India, the ground pale seeds are used as a thickener in savoury dishes and in Japan they are an ingredient in shichimi togarashi seasoning mix for noodles and soups. In Jewish cookery they are pounded to a paste, sweetened and used to coat dumplings and bagels. Toasting the seeds helps strengthen their flavour.

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Find the complete article and many more in this issue of Vegan Food & Living Magazine - The Italian issue (March 2020)
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About Vegan Food & Living Magazine

In this issue of Vegan Food & Living you will find delicious Italian recipes that will allow you be get creative with vegan pizzas, pasta and risotto. Discover how to make your home more eco-friendly with our guide on how to live more sustainably and Sascha Camilla explores how eco-friendly faux fur is and how it measures up to the real thing. Learn to cook the perfect Sunday lunch that is suitable for the whole family with our guide to cooking five gluten-free dishes. Cook the perfect oriental dinner with our Taste of Japan recipes from Tim Anderson or make your favourite Chinese takeaway dishes in your own kitchen with recipes from Kwoklyn Wan.