Skip the peanut butter: seeded breads are the latest health trend we’ll all be spreading on toast.
Seed propagations may not be new: tahini made from sesame seeds has been used for thousands of years. But according to Holland and Barrett’s 2023 Trend Report, we can expect brands to increase the popularity of peanut and almond butters by launching “butter” made from seeds.
“Sunflower seed and hemp seed spreads are becoming increasingly popular in our stores,” says Rachel Chatterton, head of food development at Holland and Barrett.
Some examples include pumpkin seed paste, sunflower seed paste and even ‘hempesto’ – pesto made from hemp seeds.
What are the benefits of seed propagation?
All seeds have different nutrients, so we cannot say that seeds have a single benefit. But they all contain fats and omegas, which are important for brain health.
“Sunflower seeds are a great seed for spreading,” Chatterton says. “This is because they are packed with nutrients like magnesium, potassium, phosphorus, copper, zinc, iron, folate, as well as essential fasting and vitamins A, B, and E. They are also a good source of protein. All this helps sunflower seeds lower blood sugar levels, blood pressure, and cholesterol, as well as being heart-healthy and anti-inflammatory.
“Pumpkin seeds are also teeming with health benefits. They’re an excellent source of omega-3s, packed with protein with high amounts of antioxidants, and rich in magnesium and zinc.”
One benefit of eating spread over whole seeds is that they are a concentrated way of getting more goodness. For example, you may find it easier to eat 30g of seeds when spread on toast rather than a handful of them eaten as a snack.
In fact, a 2022 report Advances in Nutrition He reported that seeds are “overlooked in nutritional analysis” because “nuts can be eaten alone as a snack”, while seeds are often the ingredient in breads or cereals rather than foods alone. This could mean we’re not eating enough, so spreads can be a versatile way to remove seeds while cooking – you can mix them into sauces or stews for a subtle nutty flavor.
They are also more environmentally friendly than nuts. While vegetarian options are better than meat when it comes to environmental impact, one study found that squash, squash, and watermelon require roughly 20 to 90 times less water to grow than tree nuts (excluding rainwater), and you can eat the vegetable alongside it. seeds.
how to propagate seeds
The great news is that seed propagation is really easy to do at home. Chatterton says it’s a three-step process:
- Roast your seeds – Lay it on a baking tray and place it in the oven at 180°C. Alternatively, you can fry them in a dry frying pan (do not add oil) until golden brown. This step enhances the flavor and helps the seeds begin to release some of their natural oils.
- Put the seeds in a food processor and mix when cool. It will take some time for them to come together and form a paste and will need to be mixed a bit, but should not require additional water or oil.
- For additional flavorAdd a spoonful of manuka honey, cocoa powder, salt or paprika to taste.
best seed propagation to buy
Is yours ready? Here are some of the best:
Raw Health Organic Super Seed Butter
Images: Getty; courtesy of brands