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Which seed and for what? Sunflower, pumpkin, sesame & pine nuts

Using seeds is a creative and easy way to add texture, flavour and nutrients to dishes and desserts. They are not only super versatile but also delicious, and a great source of dietary fibre, fats, vitamins and minerals. 

Sunflower kernels 

These little kernels are sourced from one of the most beautiful flowers and have a mild nutty taste with a firm yet tender texture. They are called kernels because they are actually removed from the seed’s shell, which can be eaten, but has a strong hard texture hard to be chewed and digested.

ripe sunflower seeds being removed from the sunflower flower

Nutrients: These seeds are a unique food rich in Vitamin E, an antioxidant that contributes to cell protection from free radical damage. Sunflower seeds also provide dietary minerals, fibre and healthy fatty acids like the monounsaturated and omega-6, making them an excellent addition to a healthy diet. 

How to use: Absolute Organic Sunflower Kernels provide a crunchy addition to salads, stir fries, muesli and breakfast bowls. Many people love to just snack on them between meals, as they provide a similar flavour and nutritious appeal to nuts. 

Sunflower Kernels are also great to combine with eggs or into your baking, giving them a special texture and a nutrient-packed boost. 

Make sure to keep your seeds in an airtight container because they can go rancid due to the high amount of healthy fat.

Pumpkin seeds

Absolute Organic Pumpkin Kernels are also known as pepitas. They have a delicious subtle nutty flavour with a lightly crunchy texture. 

Nutrients: Pumpkin Kernels offer a wide variety of vitamins and minerals, and are sure to give your daily meals a boost of nutrients. Much like sunflower kernels are super versatile and packed with protein and healthy fats. The key difference is that it contains high levels of phosphorus, a vital mineral in the body needed to support every cell. Phosphorus works with calcium to mainly support bones and teeth. It is also a great source of monounsaturated and omega-6 fats. 

How to use:

You can sprinkle Pumpkin Kernels over salads, scrambled eggs, cereals, guacamole, curries, oatmeal and even desserts as they are not salted.  

Try to add some pumpkin kernels inside muffins, cakes, breads, scones and pesto recipes.

For a delicious and nutritious snack, mix one cup of  Pumpkin Kernels with one tablespoon of olive oil. Spread evenly on an oven-safe tray and roast at 180°C for 12 to 15 minutes. Add salt and your favourite spices.

Sesame seeds 

Absolute Organic Hulled Sesame Seeds are deliciously versatile, adding a nutty, delicate flavour, as well as a deliciously crunchy texture to any dish. 

Nutrients: Sesame Seeds contain unsaturated fat, protein, antioxidants, minerals, and vitamins, making them a nutritional powerhouse! Sesame seeds contain many lignans including sesamin, which have antioxidant properties protecting cells from cancer and heart disease. Although these seeds look much smaller than other varieties (such as kernels), they contain a good amount of protein: 18 grams per 100 grams of seeds. 

How to use: Sesame Seeds are a crunchy addition to salads, stir fries and even as a topping for baked crusted fish. Sesame Seeds are also commonly added to bread recipes, giving them a special texture and a nutrient packed boost. 

Pine Nuts 

Absolute Organic Pine Nuts have a delicious taste with a mild, smooth, lightly sweet flavour and a creamy subtle texture. Pine Nuts are small seeds extracted from pine cones, which grow in pine trees and take up to 25 years to have seeds and reach maturity. Once harvested, the pinecones are dried and smashed to separate the seeds. The seeds are then shelled twice, cleaned and packed, completing a detailed and time-consuming process. With great genetic variation with 29 species of Pinus seeds, cultivated in the Medditarean regions of the world, including: Turkey, Portugal, Spain and Italy, and many Asian nations too! 

Nutrients: They offer a plethora of health benefits, starting with the multitude of vitamins including E, K, B1, B2, B3. Pine nuts are also a source of iron, magnesium, potassium, phosphorus – and that’s just the beginning! 

How to use: Absolute Organic Pine Nuts are delicious in various sweet and savoury recipes such as pestos, salads, cookies or muesli bars. When lightly toasted, pine nuts get a richer and nuttier flavour, delicious with salads and infinite dishes.

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