The 6 Must-have Seeds In Your Kitchen

by Marine Le Sager October 31, 2019

Run To Your Closest Grocery Store And Purchase These Amazing Seeds

The 6 Most Essential Seeds You Need To Integrate To Your Diet

Since you implemented a plant-based diet, all of your friends, family, and co-workers are constantly asking you where you get your protein or omegas 3 & 6, usually found in animal products such as meat and fish!  

Thanks to Falcon Protein, you have now an answer to give regarding your daily amount of protein. But if you recently switched to a vegan diet, you probably don't know where to find omegas 3&6 or vitamins in plants. You can think that food supplement pills are the solution, but let me introduce you to a way-cheaper and natural alternative! No needs to spend all your savings on supplement pills, The Earth is providing amazing superfood seeds that are full of incredible nutrients. 

Seeds and grains are so easy to add to your daily diet! We listed for you the 6 ultimate seeds you ABSOLUTELY need on your kitchen shelf!! Discover the seeds benefits and nutrition facts, as well as some tips to include them on a daily basis to your diet. 

So grab your reusable bag, and go straight to your local organic store!

The 6 Most Essential Seeds To Have In Your Kitchen

  1. Pumpkin Seeds
  2. Sunflower Seeds
  3. Flax Seeds
  4. Sesame Seeds
  5. Hemp Seeds
  6. Chia Seeds

Pumpkin Seeds

Pumpkin Seeds

Pumpkin seeds have a plethora of benefits, thanks to their amazing composition!

Indeed, these seeds are great sources of macro and micronutrients, essential to the proper functioning of our body.
Pumpkin seeds are a surprisingly high source of potassium, magnesium, manganese, zinc, and selenium.
These seeds contain vitamin E and antioxidants that help to stimulate the immune system. 

High in iron, they help to fight against anemia and fatigue.
They have diuretic properties and help to soothe urinary system disorders such as infections.
Finally, their magnesium content fights against anxiety, stress, premenstrual syndrome and cramps.

Pumpkin Seeds Nutrition

Serving: 28g

  • Calories: 151 Kcal
  • Protein: 6.9 g
  • Fiber: 1.1 g
  • Total Fat: 12.8 g
  • Monounsaturated fat: 4 g
  • Omega 3 fatty acids: 50.7 mg
  • Omega-6 fatty acids: 5.7 g
  • Manganese: 42% of the RDI
  • Magnesium: 37% of the RDI
  • Phosphorus: 33% of the RDI
  • Iron: 23% of the RDI
  • Vitamins K: 18% of the RDI

How to Use Pumpkin Seeds?

Pumpkin seeds are delicious as a topping because of their crunchy texture. You can sprinkle them on top of your dishes like salads, mushrooms pasta, veggies casseroles, etc. 

A great way to include them in your daily food intake is to prepare sweet recipes like pumpkin seeds protein bars or granola! Check this recipe from Sumnett Nutrition that looks so yummy!!!!


    Sunflower Seeds

    Sunflower Seeds

    Sunflower seeds provide nutrients, vitamins and other trace elements that are excellent for your health! Their slightly sweet hazelnut flavor makes them also excellent!

    Ideal for pregnant women, these seeds are good for the arterial function.
    Sunflower seeds are also one of the highest sources of monounsaturated fats of all nuts and seeds
    They also contain many phytosterols. These elements help to fight cholesterol. Phytosterols are also beneficial in preventing the risk of cancer and heart diseases.
    Magnesium in sunflower seeds also benefits your brain, bones, nervous system and digestion.

    Sunflower Seeds Nutrition

    Serving: 28g

    • Calories: 164 Kcal
    • Protein: 5.8 g
    • Fiber: 2.4 g
    • Total Fat: 14.4 g
    • Monounsaturated fat: 5.2 g
    • Omega 3 fatty acids: 27.7 mg
    • Omega-6 fatty acids: 6.4 g
    • Manganese: 27% of the RDI
    • Copper: 25% of the RDI
    • Magnesium: 23% of the RDI
    • Vitamins E: 47% of the RDI

    Sunflower Seeds Hummus

    Sunflower Hummus

    Serving: around 300g

    Preparation Time: 5min


    • 1 cup of sunflower seeds, peeled and soaked
    • 3 tablespoon of Olive Oil
    • A teaspoon of tahini
    • The Juice of half a Lemon
    • Salt to taste
    • Pepper to taste
    • Chili flakes or paprika to taste


    1. Soak your sunflower seeds overnight. The next morning, drain them and put them in your blender or food processor. 
    2. Add the rest of your ingredients in the blender and mix until well combined. If the consistency isn't smooth enough, add water.
    Serve with pita bread or baby carrots and enjoy!


    Flax Seeds

    Flax Seeds

    Grounded or whole, flax seeds benefits are various! 
    Their omega-3s prevent heart diseases and help you to maintain a normal cholesterol level.
    If you have constipation issues, be sure to consume this super-seeds! With a high content in fiber, they help to fight against stomach inflammation, as well as skin redness!
    Flax seeds provide Vitamin B1, which is crucial for the proper functioning of the brain, nervous system, and muscles.
    In the end, they help you to lose weight as the flaxseeds have antioxidant and satiating properties.  

    Flax Seeds Nutrition

    Serving: 28g

    • Calories: 150 Kcal
    • Protein: 5.1 g
    • Fiber: 7.6 g
    • Total Fat: 11.6 g
    • Monounsaturated fat: 2.1 g
    • Omega 3 fatty acids: 6.3 g
    • Omega-6 fatty acids: 1.6 g
    • Manganese: 35% of the RDI
    • Magnesium: 27% of the RDI
    • Vitamins B1: 31% of the RDI

    Flax Seeds Wraps

    Flax Seeds Keto Wraps

    Serving: 4 people

    Preparation Time: 25min


    • 1 cup of flax seeds
    • 1 cup of water
    • Your favorite spices: Curcuma, paprika, curry powder, cumin, etc
    • Salt to taste
    • Pepper to taste


    1. Blend your flax seeds in a blender or food processor until it becomes a powder. 
    2. In a pot, bring the water to a boil and add your spices.
    3. Once the water is boiling, remove it from the heat and pour in the flax seeds.
    4. Using a spatula, stir the mixture until the flax seeds absorb the water and a dough ball forms (about 2-3 minutes). The dough will naturally come off the pan.
    5. Reserve the dough for a few minutes on a non-sticking surface. Then divide it into 4 small equal balls.
    6. Place each dough ball between two sheets of parchment paper and spread them thinly with a rolling pin.
    7. Cut the doughs in round shapes (you can use a saucepan lid to help you).
    8. Once your 4 tortillas have their shape, cook your wraps in a hot non-stick skillet, for about 1 minute. Cook on the other side. Repeat the process for the rest of them.
    Serve them hot or cold. They remain flexible for about 2 days! Why not try these wraps in our recipe of the Grilled Vegan Burrito from our 7-day vegan Meal Plan? If you try it, please let us know!

    Sesame Seeds

    Sesame Seeds

    In seeds, oil or tahini, sesame seeds are probably the best topping for any Asian dish! 

    High in protein, these seeds have an excellent content of vitamins, copper, and antioxidants. Sesame is an oleaginous plant, which means that its seeds are rich in lipids and essential fatty acids.
    Sesame seeds also help in the protection of cell membranes. They prevent the body from cardiovascular diseases, some cancers and type 2 diabetes.
    High in fiber, sesame seeds optimize intestinal transit and play a role in the absorption of carbohydrates and fats.

    Sesame Seeds Nutrition

    Serving: 28g

    • Calories: 160 Kcal
    • Protein: 5 g
    • Fiber: 3.3 g
    • Total Fat: 13.9 g
    • Monounsaturated fat: 5.3 g
    • Omega 3 fatty acids: 105 mg
    • Omega-6 fatty acids: 5.9 g
    • Copper: 57% of the RDI
    • Manganese: 34% of the RDI
    • Calcium: 27% of the RDI
    • Vitamins B1: 15% of the RDI

    Homemade Tahini

    Homemade Tahini

    Serving: 4 people

    Preparation Time: 10min


    • 1 cup of white sesame seeds
    • 3 tablespoons of Olive Oil


    1. Roast the sesame seeds in a hot pan. Stir frequently for about 2minutes until they begin to turn golden brown. This process should be very quick, we don't want the sesame seeds to burn!
    2. Reserve to cool down a few minutes.
    3. In a blender or food processor, add your seeds and the olive oil together and mix until the mixture become like a paste. 
    4. If the consistency isn't smooth enough for you, add more olive oil or water.

    So much cheaper than buying a jar at your local organic store, right? You can keep it for 2 months in a fridge. A foodie recommendation: use your homemade tahini in the sunflower seed hummus above, or as a topping in The Ultimate Chickpea Summer Pasta Salad (add link).


    Hemp Seeds

    Hemp Seeds

    You have probably heard about it before, as Hemp seeds are derived from the marijuana plant! However, the seeds are not concentrated in THC (Tetrahydrocannabinol) and don't have any psychoactive substances.

    As a matter of fact, hemp seeds benefits are numerous.

    These seeds have a high content of fatty acids, especially omega-3. This helps to fight against cholesterol and heart diseases. Also, they strengthen the immune system and preserve the cell membranes of the nervous system.
    Hemp seeds are very high in protein! Their composition in essential amino acids promotes cell renewal.
    Finally, the lipid content (fat) of hemp seeds provide the body with energy.

    Hemp Seeds Nutrition

    Serving: 28g

    • Calories: 162 Kcal
    • Protein: 10.3 g
    • Fiber: 0.9 g
    • Total Fat: 12.6 g
    • Monounsaturated fat: 0.4 g
    • Omega 3 fatty acids: 4.9 g
    • Omega-6 fatty acids: 1.6 g
    • Magnesium: 45% of the RDI
    • Zinc: 21% of the RDI
    • Calcium: 18% of the RDI 

      How to Use Hemp Seeds?

        The best way to add hemp seeds in your diet is to sprinkle a teaspoon of it on each of your meals at lunch and dinner: salads, pasta dishes, curry rice, etc. The possibilities are endless!

        We linked you below the ideas of the famous Simply Quinoa to find some inspiration!


        Chia Seeds

        Chia Seeds

        The star of Instagram and Pinterest! Probably the most famous ones, chia seeds take their origin in Mexico and Central America. Popularized by the Aztecs, it is nowadays a must-have in our kitchen!

        The chia seeds benefits are numerous. This superfood helps to fight against cholesterol, and thus against heart diseases, thanks to its high content in omega 3 fatty acids. 
        They have a low glycemic index and are rich in protein. Also full in antioxidants and calcium, this seed is providing us with energy, which makes it the perfect breakfast to start the day!
        High in nutrients and trace elements, chia seeds contribute to a balanced diet.

        Chia Seeds Nutrition

         Serving: 28g

        • Calories: 137 Kcal
        • Protein: 4.4 g
        • Fiber: 10.6 g
        • Total Fat: 8.6 g
        • Monounsaturated fat: 0.6 g
        • Omega 3 fatty acids: 4.9 g
        • Omega-6 fatty acids: 1.6 g
        • Manganese: 30% of the RDI
        • Phosphorus: 27% of the RDI
        • Calcium: 18% of the RDI

        How to Use Chia Seeds?

        Chia seeds can be mixed with all kinds of foods, in sweet or savory recipes. We recommend you to add one tablespoon of it to your morning Falcon Protein shake! 
        You should also try our Digestive Acacia Smoothie recipe that contains chia seeds!

        These superfood seeds are also used in the plant-based cuisine as an egg replacement. Soak your chia seeds with a little water, wait a couple of minutes and the mixture will transform to a sticky and viscous consistency like an egg!!

        With the same procedure, you can be creative and prepare chia pudding! After 30 minutes in any non-dairy milk, the chia forms a kind of gel that is delicious! Test our Chocolate Chia Pudding for a high protein post-workout snack or breakfast!


        To Wrap Up

        Whenever you follow a plant-based diet or not, seeds have to be included in your diet. However, they contain fat, so you shouldn't be eating too much of them!

        !!! WARNING !!! 
        Seeds and nuts are highly allergens. Be sure to check with a health professional first, to know if there is no danger for you to consume them.
        If you have trouble digesting seeds, try to soak them in water overnight.

        We hope that you learn more things about the power of plants in this article and that you will continue your journey to a healthy and fit life!

        Don't forget to drink Falcon Protein to complete your diet and get the amount of protein you daily need! For more content about Health, recipes and else, please feel free to have a look at our Birdman blog


        Get Falcon Protein

        Marine Le Sager
        Marine Le Sager


        Leave a comment

        Comments will be approved before showing up.