Ingredient Ideology | The Saga Of Seeds By: Dr. Kaviraj Khialani-Celebrity Master Chef.

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Healthy & Versatile ways to use seeds in day to day cooking

Introduction to Seeds:

Seeds are an integral part of our culinary world, offering a diverse range of Flavors, textures, and nutrients to enhance the taste and nutritional value of various dishes. In this introduction, we will explore 10 commonly used kitchen seeds that have found their way into cuisines around the world

  • Mustard Seeds: For pungent flavors in Indian cuisine.

  • Cumin Seeds: Nutty and earthy, used globally.

  • Coriander Seeds: Citrusy, sweet, and versatile.

  • Sesame Seeds: Tiny with a nutty kick, ideal for garnishing.

  • Chia Seeds: Superfood for puddings and smoothies.

  • Onion Seeds (Nigella Seeds): Peppery seasoning in Indian dishes.

  • Poppy Seeds: Nutty topping for bread and pastries.

  • Sunflower Seeds: Healthy, crunchy snacks or salad toppers.

  • Flax Seeds: Rich in omega-3, perfect for smoothies.

  • Pumpkin Seeds (Pepitas): Sweet and nutty, great for snacking.

These seeds add flavor, texture, and nutrition, enhancing dishes worldwide. From spicy curries to wholesome salads, kitchen seeds are culinary essentials.

Health Benefits of Seeds

  • Nutrient-Packed: Seeds are rich in vitamins, minerals, and essential fatty acids.

  • Heart Health: Omega-3-rich seeds reduce cholesterol and promote heart health.

  • Antioxidants: Seeds combat cell damage and lower disease risk.

  • Weight Management: Fiber in seeds curbs appetite and aids weight control.

  • Blood Sugar Control: Some seeds help stabilize blood sugar levels.

  • Bone Health: Calcium-rich seeds support strong bones.

  • Digestive Health: Fiber eases digestion and prevents constipation.

  • Skin and Mood: Seeds contribute to healthy skin and better mood.

  • Inflammation: Seeds can reduce harmful inflammation.

  • Cancer Prevention: Some seeds contain compounds studied for cancer prevention.

Uses of Seeds in Cooking and Baking:

  • Flavourful Seasoning: Mustard, cumin, and onion seeds for seasoning in various cuisines.

  • Spice Blends: Coriander and cumin seeds in spice mixes.

  • Texture and Flavor in Baking: Poppy, chia, and sesame seeds in bread, muffins, and cakes.

  • Snacks: Sunflower and pumpkin seeds as healthy, roasted snacks.

  • Smoothies and Breakfast: Chia and flax seeds in smoothies and as egg substitutes.

  • Salads and Garnishes: Sesame and pumpkin seeds for added texture and flavour.

  • Health-Focused Recipes: Flax, chia, and sunflower seeds for nutritional benefits in various dishes.

5 recipes using seeds in them with ingredients quantity method and garnish.

1. Chia Seed Pudding:

Ingredients:

- 1/4 cup chia seeds

- 1 cup almond milk

- 1 tablespoon honey

- 1/2 teaspoon vanilla extract

- A pinch of cinnamon

Method:

1. In a bowl, combine chia seeds, almond milk, honey, vanilla extract, and cinnamon.

2. Stir well and refrigerate for at least 2 hours or overnight.

3. Before serving, top with fresh berries, sliced almonds, and a drizzle of honey.

2. Quinoa and Roasted Pumpkin Seed Salad:

Ingredients:

- 1 cup quinoa

- 2 cups water

- 1/4 cup roasted pumpkin seeds

- 1/4 cup diced cucumber

- 1/4 cup cherry tomatoes, halved

- 2 tablespoons lemon juice

- 2 tablespoons olive oil

- Salt and pepper to taste

Method:

1. Cook quinoa in water as per package instructions and let it cool.

2. Toss quinoa with roasted pumpkin seeds, cucumber, and cherry tomatoes.

3. In a small bowl, whisk lemon juice, olive oil, salt, and pepper. Drizzle over the salad.

4. Garnish with fresh herbs like parsley and a few extra pumpkin seeds.

3. Sunflower Seed-Crusted Baked Salmon:

Ingredients:

- 4 salmon fillets

- 1/4 cup ground sunflower seeds

- 2 tablespoons Dijon mustard

- 2 tablespoons honey

- 1/2 teaspoon garlic powder

- Salt and pepper to taste

Method:

1. Preheat the oven to 375°F (190°C).

2. In a bowl, mix ground sunflower seeds, Dijon mustard, honey, garlic powder, salt, and pepper.

3. Coat each salmon fillet with the sunflower seed mixture.

4. Place the fillets on a baking sheet and bake for 12-15 minutes.

5. Garnish with fresh dill and lemon wedges.

4. Sesame Crusted Tofu Stir-Fry:

Ingredients:

- 1 block of firm tofu, cubed

- 2 tablespoons sesame seeds

- 2 tablespoons soy sauce

- 1 tablespoon sesame oil

- 2 cloves garlic, minced

- 2 cups mixed vegetables (bell peppers, broccoli, carrots)

- 2 tablespoons vegetable oil

Method:

1. In a bowl, marinate tofu in soy sauce, sesame oil, and garlic for 15 minutes.

2. Coat the tofu with sesame seeds.

3. Heat vegetable oil in a pan, add tofu, and cook until golden brown.

4. Remove tofu and stir-fry mixed vegetables.

5. Serve tofu over stir-fried vegetables and garnish with sliced green onions.

5. Lemon-Poppy Seed Muffins:

Ingredients:

- 2 cups all-purpose flour

- 1/2 cup sugar

- 2 tablespoons poppy seeds

- 1 tablespoon lemon zest

- 2 teaspoons baking powder

- 1/2 teaspoon baking soda

- 1/4 teaspoon salt

- 1/2 cup unsalted butter, melted

- 2/3 cup milk

- 1/4 cup fresh lemon juice

- 2 large eggs

Method:

1. Preheat the oven to 375°F (190°C) and line a muffin tin with paper liners.

2. In a bowl, combine flour, sugar, poppy seeds, lemon zest, baking powder, baking soda, and salt.

3. In another bowl, mix melted butter, milk, lemon juice, and eggs.

4. Combine wet and dry ingredients and stir until just combined.

5. Fill muffin cups 2/3 full and bake for 18-20 minutes.

6. Garnish with a lemon glaze made from lemon juice and powdered sugar once they've cooled.

Conclusion

On a Concluding note, seeds are versatile, nutritious, and elevate both cooking and baking. The showcased recipes featuring chia, pumpkin, sunflower, sesame, and poppy seeds highlight their diverse applications. Whether for flavour, texture, or health benefits, seeds are a small ingredient with big culinary potential.