01/14/2015 02:09 pm ET Updated Dec 06, 2017

6 Superseeds to Sprinkle on Everything This Year


by Gabriella Vigoreaux, EPICURIOUS

Last year supergreens were all the rage, but this year we're thinking a little smaller -- we're thinking superseeds. Never have such tiny foods packed such a nutritious punch. Superseeds (like flax, chia, sunflower, and pumpkin seeds) are chock full of dietary fiber, protein, iron, and healthy fats, so why wouldn't you sprinkle them on everything? You've probably seen them in your favorite energy bar or granola, but these little guys are versatile enough to go on smoothies, salads, and even desserts.

1. Hemp Seeds

Super Seed Sprinkle

This super seed mix features hemp, fennel, sesame, chia, AND pumpkin seeds. Add it to yogurt, smoothies, salads, or sprinkle it on muffins or other baked goods before baking for added crunch.

You can snack on this savory, spicy, and nutritious mix all day, but leftovers make a delicious topping for soups, roasted vegetables, or even hot cereals.

2. Pumpkin Seeds

Pan-Seared Salmon with Pumpkin Seed-Cilantro Pesto

Try this vibrant pesto on everything from pasta and rice to vegetables and fish.

Photo: Romulo Yanes

3. Chia Seeds

Peachy Chia Chai Smoothie

Chia seeds transform into a gel-like substance after they've been soaked. Soaking them helps break them down so you can reap the full nutritional benefits and also helps to thicken up the smoothie a bit, so don't skip this step!

Key Lime Chia Cheesecake

Thanks to the magical powers of chia seeds, there are no raw eggs in this cheesecake batter, so you can sample it all you want.

Purple Potato Salad with Avocado-Chia Dressing

An avocado, yogurt, and chia seed dressing stands in for mayo in this healthy update on potato salad.

4. Sunflower Seeds

Brown Rice Salad with Crunchy Sprouts and Seeds

This salad is jam packed with sprouts, seeds, and nuts. Consider it your new go-to powerhouse lunch.

Chickpea, Barley, and Feta Salad

We're still obsessed with grain salads over here and this one is equal parts chewy from the barley, crunchy from the sunflower seeds, and creamy from the feta.

Photo: Christina Holmes

5. Flax Seeds

Flaxseed, Fig, and Walnut Crackers

These flax-studded crackers are a healthy weekend baking project and go perfectly with your favorite dips and cheeses.

Sweet and Sour Cherry Buckwheat Crumble

Earthy buckwheat pairs beautifully with red tart fruits, like cherries, in this crumble, which gets topped with a trio of super seeds.

6. Sesame Seeds

Black Seame-Pear Tea Cake

When finely ground and added to baked goods, sesame seeds create a deep flavor and gorgeous color to your breads and cakes.

Sticky Sesame Bars with Raw Chocolate Drizzle

Sesame seeds usually play a supporting role (like on your hamburger buns) but in these sticky, sweet bars they take the lead. Plus, did we mention that insanely delicious raw chocolate drizzle?

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