Seeds Key facts Rich in amino acids, iron, protein and zinc, seeds of all types are a nutritional powerhouse. Add some to your breakfast cereal or simply snack on a handful during the day!

In European cookery seeds are most often used in baking, to add taste and texture to bread and biscuits. Other cuisines incorporate seeds in stews and stir-fries.

Sesame seeds, which are little blonde disc shapes, have the most dramatic warm, aromatic flavour; sunflower seeds taste like they are good for you (and they are) and work well in bread; pumpkin seeds have a bit more bite than sunflower and tiny poppy seeds give a fragile graininess that is good in sponge or Madeira cake.

Related Recipes
Smoky Tomato Chutney Makes four 1 lb (350 ml capacity) jars

Smoky Tomato Chutney

Adding pimenton to a plain tomato chutney is an inspired move and makes it unbeatable with barbecued meats, sausages and cheeses. A great way of using up a glut in the garden!

Shiitake Broth with Sesame Toast Serves 6

Shiitake Broth with Sesame Toast

Low-fat recipes often need quite assertive ingredients in order to give you plenty of taste and flavour: this lovely Japanese-inspired soup is a great example, with shiitake mushrooms adding punch and meaty depth.

Four Star Slaw Serves 10

Four Star Slaw

The four 'stars' in this case are celeriac, carrot, cabbage and spring onion. The result is a very crunchy fresh-tasting coleslaw that can be made the day before, if you cover it with clingfilm and keep it in the refrigerator until needed.

Thai Crab Salad with Mango Serves 4 as a light lunch or 6 as a starter

Thai Crab Salad with Mango

This is a low-fat variation of Thai Grilled Beef Salad with Grapes. In Thailand they serve it with pomelo, which is very similar to grapefruit.

Cornmeal and Mixed-seed Bread Makes 1 small loaf

Cornmeal and Mixed-seed Bread

This is a very quick and easy loaf, but with lots of varying textures. And don't worry if the sunflower seeds turn green during baking – it actually looks very attractive.




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