4 Tasty Little Seeds with Big Nutritional Benefits
DIY Crispy, Sweet, and Salty Kale Chips
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By day she works at KQED and is involved in the station's new media efforts. By night, her passions lie in vegan food and fashion. Her own blog, \u003ca href=\"http://plantmade.me/\">plantmade\u003c/a>, focuses on vegan and cruelty-free fashion. She is a fashion writer for eco-conscious website \u003ca href=\"http://www.onegreenplanet.org/\">One Green Planet\u003c/a>, and has contributed to SF vegan lifestyle blog \u003ca href=\"http://vegansaurus.com/\">Vegansaurus\u003c/a> and San Diego food blog \u003ca href=\"http://www.pizzellesbakery.com/blog/\">Pizzelles\u003c/a>.\r\nCurrently studying fashion design and pattern-making at Apparel Arts in San Francisco, she has plans to eventually develop a vegan clothing line. You can find her on \u003ca href=\"http://www.facebook.com/?ref=logo#!/pages/Plantmade/202383299779143\">facebook\u003c/a> and on twitter \u003ca href=\"http://twitter.com/#!/plantmade\">@plantmade\u003c/a>.","avatar":"https://secure.gravatar.com/avatar/98a3d14c225721704b2ba9a8d8afaf5a?s=600&d=blank&r=g","twitter":null,"facebook":null,"instagram":null,"linkedin":null,"sites":[{"site":"bayareabites","roles":["contributor"]}],"headData":{"title":"Vi Zahajszky | KQED","description":null,"ogImgSrc":"https://secure.gravatar.com/avatar/98a3d14c225721704b2ba9a8d8afaf5a?s=600&d=blank&r=g","twImgSrc":"https://secure.gravatar.com/avatar/98a3d14c225721704b2ba9a8d8afaf5a?s=600&d=blank&r=g"},"isLoading":false,"link":"/author/vizahajszky"},"lisalanders":{"type":"authors","id":"5412","meta":{"index":"authors_1591205172","id":"5412","found":true},"name":"Lisa Landers","firstName":"Lisa","lastName":"Landers","slug":"lisalanders","email":"llanders@KQED.org","display_author_email":false,"staff_mastheads":[],"title":null,"bio":"Lisa Landers is a producer and writer whose work includes documentaries, museum exhibitions, and educational multimedia. Her work has covered a diversity of subject matter including natural history, ecological and social issues, cultural exploration, food, music, and architecture. She’s developed and produced films for broadcasters such as National Geographic, Smithsonian Channel, and the Discovery Channel. Her work as an exhibition developer and multimedia producer has been featured at institutions including the American Museum of Natural History, the National Building Museum, and The Tech Museum. Her writing has also appeared in a wide variety of print and online publications.","avatar":"https://secure.gravatar.com/avatar/1e4aa08f6f0a92ea11a2779a453cb36d?s=600&d=blank&r=g","twitter":null,"facebook":null,"instagram":null,"linkedin":null,"sites":[{"site":"bayareabites","roles":["contributor"]},{"site":"quest","roles":["leadcoordinator","edit_theme_options","subscriber"]},{"site":"food","roles":["contributor"]}],"headData":{"title":"Lisa Landers | KQED","description":null,"ogImgSrc":"https://secure.gravatar.com/avatar/1e4aa08f6f0a92ea11a2779a453cb36d?s=600&d=blank&r=g","twImgSrc":"https://secure.gravatar.com/avatar/1e4aa08f6f0a92ea11a2779a453cb36d?s=600&d=blank&r=g"},"isLoading":false,"link":"/author/lisalanders"}},"breakingNewsReducer":{},"campaignFinanceReducer":{},"firebase":{"requesting":{},"requested":{},"timestamps":{},"data":{},"ordered":{},"auth":{"isLoaded":false,"isEmpty":true},"authError":null,"profile":{"isLoaded":false,"isEmpty":true},"listeners":{"byId":{},"allIds":[]},"isInitializing":false,"errors":[]},"navBarReducer":{"navBarId":"arts","fullView":true,"showPlayer":false},"navMenuReducer":{"menus":[{"key":"menu1","items":[{"name":"News","link":"/","type":"title"},{"name":"Politics","link":"/politics"},{"name":"Science","link":"/science"},{"name":"Education","link":"/educationnews"},{"name":"Housing","link":"/housing"},{"name":"Immigration","link":"/immigration"},{"name":"Criminal Justice","link":"/criminaljustice"},{"name":"Silicon Valley","link":"/siliconvalley"},{"name":"Forum","link":"/forum"},{"name":"The California Report","link":"/californiareport"}]},{"key":"menu2","items":[{"name":"Arts & Culture","link":"/arts","type":"title"},{"name":"Critics’ Picks","link":"/thedolist"},{"name":"Cultural Commentary","link":"/artscommentary"},{"name":"Food & Drink","link":"/food"},{"name":"Bay Area Hip-Hop","link":"/bayareahiphop"},{"name":"Rebel Girls","link":"/rebelgirls"},{"name":"Arts Video","link":"/artsvideos"}]},{"key":"menu3","items":[{"name":"Podcasts","link":"/podcasts","type":"title"},{"name":"Bay Curious","link":"/podcasts/baycurious"},{"name":"Rightnowish","link":"/podcasts/rightnowish"},{"name":"The Bay","link":"/podcasts/thebay"},{"name":"On Our Watch","link":"/podcasts/onourwatch"},{"name":"Mindshift","link":"/podcasts/mindshift"},{"name":"Consider This","link":"/podcasts/considerthis"},{"name":"Political Breakdown","link":"/podcasts/politicalbreakdown"}]},{"key":"menu4","items":[{"name":"Live Radio","link":"/radio","type":"title"},{"name":"TV","link":"/tv","type":"title"},{"name":"Events","link":"/events","type":"title"},{"name":"For Educators","link":"/education","type":"title"},{"name":"Support KQED","link":"/support","type":"title"},{"name":"About","link":"/about","type":"title"},{"name":"Help Center","link":"https://kqed-helpcenter.kqed.org/s","type":"title"}]}]},"pagesReducer":{},"postsReducer":{"stream_live":{"type":"live","id":"stream_live","audioUrl":"https://streams.kqed.org/kqedradio","title":"Live Stream","excerpt":"Live Stream information currently unavailable.","link":"/radio","featImg":"","label":{"name":"KQED Live","link":"/"}},"stream_kqedNewscast":{"type":"posts","id":"stream_kqedNewscast","audioUrl":"https://www.kqed.org/.stream/anon/radio/RDnews/newscast.mp3?_=1","title":"KQED Newscast","featImg":"","label":{"name":"88.5 FM","link":"/"}},"bayareabites_94046":{"type":"posts","id":"bayareabites_94046","meta":{"index":"posts_1591205157","site":"bayareabites","id":"94046","score":null,"sort":[1426708796000]},"guestAuthors":[],"slug":"4-tasty-little-seeds-with-big-nutritional-benefits","title":"4 Tasty Little Seeds with Big Nutritional Benefits","publishDate":1426708796,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cfigure id=\"attachment_94074\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/seed_feature1920.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/seed_feature1920.jpg\" alt=\"Four types of seeds: hemp, sunflower, pumpkin, sesame. Photo: Lisa Landers\" width=\"1920\" height=\"1440\" class=\"size-full wp-image-94074\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920-1440x1080.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920-320x240.jpg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Four types of seeds: hemp, sunflower, pumpkin, sesame. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>I started tossing seeds on my salads because it reminded me of putting sprinkles on my ice cream. Although eating seeds doesn’t trigger the jolt of joy that chocolate sprinkles do, my grown-up taste buds are delighted by the savory flavors and subtle textures that seeds add to my bowl of greens. My delight factor increased after learning that some of these seeds are jam-packed with nutrients that are often lacking in our diets.\u003c/p>\n\u003cp>“People forget that seeds are an excellent source of plant-based protein, healthy fat, fiber, vitamins, minerals and disease-fighting phytonutrients,” says Dr. Melina Jampolis, President of the National Board of Physician Nutrition Specialists.\u003c/p>\n\u003cp>Contrary to popular belief, eating seeds in their raw form is not necessarily more nutritious than eating them roasted or toasted. \"Cooking often helps to release or 'loosen' many food ingredients from their natural matrices such that they become more bioaccessible and bioavailable, explains Dr. Jeffrey Blumberg, Director of the Antioxidants Research Laboratory at Tufts University. \"If you prefer toasted seeds to raw ones, then you will consume more of these healthy foods and ultimately derive more of these nutrients -- and that is a good thing.”\u003c/p>\n\u003cp>The good fats that contribute to the seeds’ rich and nutty flavors also jack up the calorie count, so be mindful of the suggested serving size. I chose to highlight the seeds that I think are tastiest, but these are certainly not the only ones with nutritional benefits. Besides using seeds to spruce up your salads, they make a great addition to soups, stir-fries and your morning cereal.\u003c/p>\n\u003cp>They even taste good on ice cream.\u003c/p>\n\u003ch3>Pumpkin Seeds\u003c/h3>\n\u003cfigure id=\"attachment_94075\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/pumpkin1920.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/pumpkin1920.jpg\" alt=\"Pumpkin Seeds. Photo: Lisa Landers\" width=\"1920\" height=\"1344\" class=\"size-full wp-image-94075\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-400x280.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-800x560.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-1440x1008.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-1180x826.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-768x538.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-320x224.jpg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Pumpkin Seeds. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>Also known as pepitas, these little powerhouses are loaded with all sorts of essential minerals such as manganese, phosphorus and potassium. They offer a substantial dose of magnesium: almost 50% of the daily intake recommended for adults. Jampolis says this is important because the majority of Americans don’t get the RDA of magnesium that they need. Maintaining an adequate amount of magnesium in our bodies helps to control blood sugar levels and blood pressure, and build bone density. \u003ca href=\"http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/\" target=\"_blank\">Studies\u003c/a> have shown that magnesium may even play a role in preventing migraines. Pumpkin seeds are also rich in tryptophan, an amino acid that our bodies use to make serotonin and melatonin: two hormones that promote relaxation and are key to getting a good night’s sleep.\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>The World Health Organization recommends eating pumpkin seeds as a good source of \u003ca href=\"http://www.nlm.nih.gov/medlineplus/ency/article/002416.htm\" target=\"_blank\">zinc\u003c/a>, a mineral that plays an important role in cell growth and can boost your immunity. Eating pumpkin seeds \u003ca href=\"http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82\" target=\"_blank\">along with their shells\u003c/a> may offer the highest amount of zinc, but you’ll still reap benefits if you prefer them without the hulls, as I do. My vote for the tastiest raw organic pumpkin seeds is a naturally hull-less, heirloom varietal grown in Austria and sold by \u003ca href=\"http://cbsnuts.com/wp/hulless-pumpkin-seeds/\" target=\"_blank\">CBs nuts\u003c/a>.\u003c/p>\n\u003ch3>Sunflower Seeds\u003c/h3>\n\u003cfigure id=\"attachment_94072\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/sunflower1920.jpeg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/sunflower1920.jpeg\" alt=\"Sunflower Seeds. Photo: Lisa Landers\" width=\"1920\" height=\"1343\" class=\"size-full wp-image-94072\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920.jpeg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-400x280.jpeg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-800x560.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-1440x1007.jpeg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-1180x825.jpeg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-768x537.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-320x224.jpeg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Sunflower Seeds. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>Also packed with minerals like magnesium and copper, sunflower seeds stand out for being rich in B-complex vitamins that support a healthy metabolism and help form red blood cells. Just one ounce of shelled sunflower seeds also contains two-thirds of the recommended \u003ca href=\"http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/\" target=\"_blank\">daily dose of Vitamin E\u003c/a>, a nutrient that supports circulation and acts as an antioxidant, protecting your cells against damaging free radicals, among other \u003ca href=\"http://umm.edu/health/medical/altmed/supplement/vitamin-e\" target=\"_blank\"> potential benefits\u003c/a>.\u003c/p>\n\u003cp>I prefer my seeds shelled, roasted and lightly salted, like those sold by Trader Joe's.\u003c/p>\n\u003ch3>Hemp Seeds\u003c/h3>\n\u003cfigure id=\"attachment_94077\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/hemp1920.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/hemp1920.jpg\" alt=\"Hemp Seeds. Photo: Lisa Landers\" width=\"1920\" height=\"1344\" class=\"size-full wp-image-94077\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-400x280.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-800x560.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-1440x1008.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-1180x826.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-768x538.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-320x224.jpg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Hemp Seeds. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>If I had known how nutty and delicious hemp seeds were, I would have started eating them ages ago. Hemp seeds have not been widely available until recently and nutritional research has been scant, likely because of a misleading association with marijuana, it’s psychotropic cousin (hemp and marijuana are different varieties of the same species, Cannabis sativa). \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/\" target=\"_blank\">What we do know\u003c/a> about hemp seeds -- other than the fact that they won’t get you high -- is that they are rich in omega-3s and a type of beneficial omega-6 fatty acid called \u003ca href=\"http://umm.edu/health/medical/altmed/supplement/gammalinolenic-acid\" target=\"_blank\">gamma linolenic acid\u003c/a> that’s not found in many foods and may help reduce inflammation (as opposed to some types of omega-6 that can actually promote inflammation). Omega-3s support heart health and brain function, and \u003ca href=\"http://www.hsph.harvard.edu/nutritionsource/omega-3/\" target=\"_blank\">new research\u003c/a> suggests they may offer benefits for people with conditions like inflammatory bowel disease and rheumatoid arthritis.\u003c/p>\n\u003cp>Hemp seeds are also high in mineral, fiber and protein content, offering almost as much protein per serving as soybeans. Jampolis points out that “unlike many plant-based proteins, hemp seeds are complete protein – meaning that they contain all of the essential amino acids.” If you want to try out a small amount, head to the bulk aisle at your local Whole Foods.\u003c/p>\n\u003ch3>Sesame Seeds\u003c/h3>\n\u003cfigure id=\"attachment_94079\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/Sesame19201.jpeg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/Sesame19201.jpeg\" alt=\"Sesame Seeds. Photo: Lisa Landers\" width=\"1920\" height=\"1344\" class=\"size-full wp-image-94079\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201.jpeg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-400x280.jpeg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-800x560.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-1440x1008.jpeg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-1180x826.jpeg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-768x538.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-320x224.jpeg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Sesame Seeds. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>Tiny but mighty, sesame seeds are loaded with many of the same essential minerals as pepitas, but the real stand out is their copper content. Just two tablespoons provides about 80 percent of our \u003ca href=\"http://www.nlm.nih.gov/medlineplus/ency/article/002419.htm\" target=\"_blank\">daily copper needs\u003c/a>; a mineral that supports the health of our bones, blood vessels, nerves, immune system and skin. Sesame seeds also contain sesamin and sesamolin; two phytochemicals that belong to a group of beneficial compounds called lignans, which provide antioxidant and anti-inflammatory benefits. Sesamin is \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/24556122\" target=\"_blank\">currently being studied\u003c/a> for its potential in the prevention and treatment of certain types of cancers and other diseases.\u003c/p>\n\u003cp>I find that toasting sesame seeds enhances their flavor and fragrance. The seeds come in an array of colors including ivory, yellow, red, brown and black. Mix up a multi-colored batch to create a rainbow sprinkle effect.\u003c/p>\n\u003cfigure id=\"attachment_94076\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/icecream.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/icecream.jpg\" alt=\"4 Seed Ice Cream. Photo: Lisa Landers\" width=\"1920\" height=\"1100\" class=\"size-full wp-image-94076\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-400x229.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-800x458.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-1440x825.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-1180x676.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-768x440.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-320x183.jpg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">4 Seed Ice Cream. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>\u003cstrong>Disclaimer:\u003c/strong> The information provided here is for general education purposes. Consult a medical practitioner for any health concerns.\u003c/em>\u003c/p>\n\n","blocks":[],"excerpt":"Small but mighty, seeds like pumpkin, hemp, sunflower, and sesame are loaded with essential minerals, vitamins and disease-fighting nutrients that are often lacking from our diets.","status":"publish","parent":0,"modified":1426809100,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":16,"wordCount":1004},"headData":{"title":"4 Tasty Little Seeds with Big Nutritional Benefits | KQED","description":"Small but mighty, seeds like pumpkin, hemp, sunflower, and sesame are loaded with essential minerals, vitamins and disease-fighting nutrients that are often lacking from our diets.","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"4 Tasty Little Seeds with Big Nutritional Benefits","datePublished":"2015-03-18T19:59:56.000Z","dateModified":"2015-03-19T23:51:40.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"94046 http://blogs.kqed.org/bayareabites/?p=94046","disqusUrl":"https://ww2.kqed.org/bayareabites/2015/03/18/4-tasty-little-seeds-with-big-nutritional-benefits/","disqusTitle":"4 Tasty Little Seeds with Big Nutritional Benefits","path":"/bayareabites/94046/4-tasty-little-seeds-with-big-nutritional-benefits","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cfigure id=\"attachment_94074\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/seed_feature1920.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/seed_feature1920.jpg\" alt=\"Four types of seeds: hemp, sunflower, pumpkin, sesame. Photo: Lisa Landers\" width=\"1920\" height=\"1440\" class=\"size-full wp-image-94074\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920-800x600.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920-1440x1080.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920-1180x885.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920-768x576.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/seed_feature1920-320x240.jpg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Four types of seeds: hemp, sunflower, pumpkin, sesame. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>I started tossing seeds on my salads because it reminded me of putting sprinkles on my ice cream. Although eating seeds doesn’t trigger the jolt of joy that chocolate sprinkles do, my grown-up taste buds are delighted by the savory flavors and subtle textures that seeds add to my bowl of greens. My delight factor increased after learning that some of these seeds are jam-packed with nutrients that are often lacking in our diets.\u003c/p>\n\u003cp>“People forget that seeds are an excellent source of plant-based protein, healthy fat, fiber, vitamins, minerals and disease-fighting phytonutrients,” says Dr. Melina Jampolis, President of the National Board of Physician Nutrition Specialists.\u003c/p>\n\u003cp>Contrary to popular belief, eating seeds in their raw form is not necessarily more nutritious than eating them roasted or toasted. \"Cooking often helps to release or 'loosen' many food ingredients from their natural matrices such that they become more bioaccessible and bioavailable, explains Dr. Jeffrey Blumberg, Director of the Antioxidants Research Laboratory at Tufts University. \"If you prefer toasted seeds to raw ones, then you will consume more of these healthy foods and ultimately derive more of these nutrients -- and that is a good thing.”\u003c/p>\n\u003cp>The good fats that contribute to the seeds’ rich and nutty flavors also jack up the calorie count, so be mindful of the suggested serving size. I chose to highlight the seeds that I think are tastiest, but these are certainly not the only ones with nutritional benefits. Besides using seeds to spruce up your salads, they make a great addition to soups, stir-fries and your morning cereal.\u003c/p>\n\u003cp>They even taste good on ice cream.\u003c/p>\n\u003ch3>Pumpkin Seeds\u003c/h3>\n\u003cfigure id=\"attachment_94075\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/pumpkin1920.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/pumpkin1920.jpg\" alt=\"Pumpkin Seeds. Photo: Lisa Landers\" width=\"1920\" height=\"1344\" class=\"size-full wp-image-94075\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-400x280.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-800x560.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-1440x1008.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-1180x826.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-768x538.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/pumpkin1920-320x224.jpg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Pumpkin Seeds. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>Also known as pepitas, these little powerhouses are loaded with all sorts of essential minerals such as manganese, phosphorus and potassium. They offer a substantial dose of magnesium: almost 50% of the daily intake recommended for adults. Jampolis says this is important because the majority of Americans don’t get the RDA of magnesium that they need. Maintaining an adequate amount of magnesium in our bodies helps to control blood sugar levels and blood pressure, and build bone density. \u003ca href=\"http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/\" target=\"_blank\">Studies\u003c/a> have shown that magnesium may even play a role in preventing migraines. Pumpkin seeds are also rich in tryptophan, an amino acid that our bodies use to make serotonin and melatonin: two hormones that promote relaxation and are key to getting a good night’s sleep.\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>The World Health Organization recommends eating pumpkin seeds as a good source of \u003ca href=\"http://www.nlm.nih.gov/medlineplus/ency/article/002416.htm\" target=\"_blank\">zinc\u003c/a>, a mineral that plays an important role in cell growth and can boost your immunity. Eating pumpkin seeds \u003ca href=\"http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82\" target=\"_blank\">along with their shells\u003c/a> may offer the highest amount of zinc, but you’ll still reap benefits if you prefer them without the hulls, as I do. My vote for the tastiest raw organic pumpkin seeds is a naturally hull-less, heirloom varietal grown in Austria and sold by \u003ca href=\"http://cbsnuts.com/wp/hulless-pumpkin-seeds/\" target=\"_blank\">CBs nuts\u003c/a>.\u003c/p>\n\u003ch3>Sunflower Seeds\u003c/h3>\n\u003cfigure id=\"attachment_94072\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/sunflower1920.jpeg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/sunflower1920.jpeg\" alt=\"Sunflower Seeds. Photo: Lisa Landers\" width=\"1920\" height=\"1343\" class=\"size-full wp-image-94072\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920.jpeg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-400x280.jpeg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-800x560.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-1440x1007.jpeg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-1180x825.jpeg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-768x537.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/sunflower1920-320x224.jpeg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Sunflower Seeds. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>Also packed with minerals like magnesium and copper, sunflower seeds stand out for being rich in B-complex vitamins that support a healthy metabolism and help form red blood cells. Just one ounce of shelled sunflower seeds also contains two-thirds of the recommended \u003ca href=\"http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/\" target=\"_blank\">daily dose of Vitamin E\u003c/a>, a nutrient that supports circulation and acts as an antioxidant, protecting your cells against damaging free radicals, among other \u003ca href=\"http://umm.edu/health/medical/altmed/supplement/vitamin-e\" target=\"_blank\"> potential benefits\u003c/a>.\u003c/p>\n\u003cp>I prefer my seeds shelled, roasted and lightly salted, like those sold by Trader Joe's.\u003c/p>\n\u003ch3>Hemp Seeds\u003c/h3>\n\u003cfigure id=\"attachment_94077\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/hemp1920.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/hemp1920.jpg\" alt=\"Hemp Seeds. Photo: Lisa Landers\" width=\"1920\" height=\"1344\" class=\"size-full wp-image-94077\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-400x280.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-800x560.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-1440x1008.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-1180x826.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-768x538.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/hemp1920-320x224.jpg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Hemp Seeds. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>If I had known how nutty and delicious hemp seeds were, I would have started eating them ages ago. Hemp seeds have not been widely available until recently and nutritional research has been scant, likely because of a misleading association with marijuana, it’s psychotropic cousin (hemp and marijuana are different varieties of the same species, Cannabis sativa). \u003ca href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/\" target=\"_blank\">What we do know\u003c/a> about hemp seeds -- other than the fact that they won’t get you high -- is that they are rich in omega-3s and a type of beneficial omega-6 fatty acid called \u003ca href=\"http://umm.edu/health/medical/altmed/supplement/gammalinolenic-acid\" target=\"_blank\">gamma linolenic acid\u003c/a> that’s not found in many foods and may help reduce inflammation (as opposed to some types of omega-6 that can actually promote inflammation). Omega-3s support heart health and brain function, and \u003ca href=\"http://www.hsph.harvard.edu/nutritionsource/omega-3/\" target=\"_blank\">new research\u003c/a> suggests they may offer benefits for people with conditions like inflammatory bowel disease and rheumatoid arthritis.\u003c/p>\n\u003cp>Hemp seeds are also high in mineral, fiber and protein content, offering almost as much protein per serving as soybeans. Jampolis points out that “unlike many plant-based proteins, hemp seeds are complete protein – meaning that they contain all of the essential amino acids.” If you want to try out a small amount, head to the bulk aisle at your local Whole Foods.\u003c/p>\n\u003ch3>Sesame Seeds\u003c/h3>\n\u003cfigure id=\"attachment_94079\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/Sesame19201.jpeg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/Sesame19201.jpeg\" alt=\"Sesame Seeds. Photo: Lisa Landers\" width=\"1920\" height=\"1344\" class=\"size-full wp-image-94079\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201.jpeg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-400x280.jpeg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-800x560.jpeg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-1440x1008.jpeg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-1180x826.jpeg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-768x538.jpeg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/Sesame19201-320x224.jpeg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">Sesame Seeds. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>Tiny but mighty, sesame seeds are loaded with many of the same essential minerals as pepitas, but the real stand out is their copper content. Just two tablespoons provides about 80 percent of our \u003ca href=\"http://www.nlm.nih.gov/medlineplus/ency/article/002419.htm\" target=\"_blank\">daily copper needs\u003c/a>; a mineral that supports the health of our bones, blood vessels, nerves, immune system and skin. Sesame seeds also contain sesamin and sesamolin; two phytochemicals that belong to a group of beneficial compounds called lignans, which provide antioxidant and anti-inflammatory benefits. Sesamin is \u003ca href=\"http://www.ncbi.nlm.nih.gov/pubmed/24556122\" target=\"_blank\">currently being studied\u003c/a> for its potential in the prevention and treatment of certain types of cancers and other diseases.\u003c/p>\n\u003cp>I find that toasting sesame seeds enhances their flavor and fragrance. The seeds come in an array of colors including ivory, yellow, red, brown and black. Mix up a multi-colored batch to create a rainbow sprinkle effect.\u003c/p>\n\u003cfigure id=\"attachment_94076\" class=\"wp-caption aligncenter\" style=\"max-width: 1920px\">\u003ca href=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/icecream.jpg\">\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2015/03/icecream.jpg\" alt=\"4 Seed Ice Cream. Photo: Lisa Landers\" width=\"1920\" height=\"1100\" class=\"size-full wp-image-94076\" srcset=\"https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream.jpg 1920w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-400x229.jpg 400w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-800x458.jpg 800w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-1440x825.jpg 1440w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-1180x676.jpg 1180w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-768x440.jpg 768w, https://ww2.kqed.org/app/uploads/sites/24/2015/03/icecream-320x183.jpg 320w\" sizes=\"(max-width: 1920px) 100vw, 1920px\">\u003c/a>\u003cfigcaption class=\"wp-caption-text\">4 Seed Ice Cream. Photo: Lisa Landers\u003c/figcaption>\u003c/figure>\n\u003cp>\u003c/p>\n\u003cp>\u003cem>\u003cstrong>Disclaimer:\u003c/strong> The information provided here is for general education purposes. Consult a medical practitioner for any health concerns.\u003c/em>\u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/94046/4-tasty-little-seeds-with-big-nutritional-benefits","authors":["5412"],"categories":["bayareabites_752","bayareabites_4084","bayareabites_1245","bayareabites_358"],"tags":["bayareabites_9310","bayareabites_1511","bayareabites_8523","bayareabites_9567","bayareabites_14221"],"featImg":"bayareabites_94074","label":"bayareabites"},"bayareabites_30894":{"type":"posts","id":"bayareabites_30894","meta":{"index":"posts_1591205157","site":"bayareabites","id":"30894","score":null,"sort":[1312305218000]},"guestAuthors":[],"slug":"crispy-sweet-and-salty-kale-chips","title":"DIY Crispy, Sweet, and Salty Kale Chips","publishDate":1312305218,"format":"aside","headTitle":"Bay Area Bites | KQED Food","labelTerm":{"site":"bayareabites"},"content":"\u003cp>\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2011/07/kale-in-bowl-1.jpg\" alt=\"kale chips \" title=\"kale chips \" width=\"500\" height=\"334\" class=\"alignnone size-full wp-image-30902\">\u003c/p>\n\u003cp>A large portion of my childhood consisted of living on a \u003ca href=\"http://en.wikipedia.org/wiki/Macrobiotics\">macrobiotic diet\u003c/a>. As a kid, I wasn't much of a fan of brown rice, beans, burdock, seaweed, squash, and steamed leafy vegetables. I especially hated kale and after exiting that type of dietary lifestyle I thought that I would never eat kale again for the rest of my life. But something happened. My tastebuds changed and as I became a \"grown-up\" I started to crave the clean, fresh taste of the ingredients commonly found in macrobiotics. 10-year-old me would not believe it, but I often miss that food from my childhood. Now our pantry is full of seaweed, our vegetable crisper is full of leaves, and we always have a container of \u003ca href=\"http://www.edenfoods.com/store/product_info.php?products_id=110140\">umeboshi plums\u003c/a> on hand (which is amazing on a steamed ear of corn, by the way). Next to Hungarian food (my obligation by birth), Japanese is my favorite cuisine. And oddly enough, I now love kale. \u003c/p>\n\u003cp>Kale, as I am sure you have noticed, is \u003ca href=\"http://ww2.kqed.org/bayareabites/2011/02/16/superfood-kale/\">all the rage right now\u003c/a>, which is pretty refreshing in light of the other recent trend foods out there (bacon, cupcakes, mac 'n' cheese...). It's incredibly \u003ca href=\"http://www.webmd.com/food-recipes/features/the-truth-about-kale\">healthy\u003c/a>, versatile, and hearty. \u003c/p>\n\u003cp>One of my favorite ways to eat kale is via kale chips. Raw foodists make these by dehydrating pieces of flavored kale (which is how the ones you buy \u003ca href=\"http://www.kaiafoods.com/store/home.php?cat=8\">by the bag\u003c/a> are made). They are either very simply seasoned, or are smothered in a nut or seed-based sauce before making them crisp. Unfortunately, most of us don't own a dehydrator. But luckily, you can easily make kale chips in your oven! It does change some things. Lightly dressing the kale is very important, so that the oven has a chance to make all the water evaporate -- otherwise you are left with soggy pieces of chewiness. And the oven-variety is best consumed right away -- crisp and even a little warm. It's not really for storing -- but I mean, why would you NOT want to finish a whole bowl in one sitting? \u003c/p>\n\u003cp>\u003cstrong>SESAME AGAVE KALE CHIPS\u003c/strong>\u003cbr>\n\u003cem>A crispy, sweet, and salty delight. \u003c/em>\u003c/p>\n\u003cp>[ad fullwidth]\u003c/p>\n\u003cp>\u003cstrong>Prep time: \u003c/strong>15 minutes\u003cbr>\n\u003cstrong>Cook time: \u003c/strong>30-40 minutes\u003cbr>\n\u003cstrong>Total time: \u003c/strong>55 minutes\u003cbr>\n\u003cstrong>Yield: \u003c/strong>one medium-sized bowl of chips\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003cbr>\n1 bunch curly kale (curly works well, vs. Dino or Red Russian, since all the curls trap the sauce)\u003cbr>\n2 teaspoons soy sauce or tamari (or \u003ca href=\"http://bragg.com/products/bragg-liquid-aminos-soy-alternative.html\">BRAGG Liquid Aminos\u003c/a>, or \u003ca href=\"http://www.coconutsecret.com/aminos2.html\">Coconut Secret coconut aminos\u003c/a> to make it soy-free)\u003cbr>\n4 teaspoons agave\u003cbr>\n2 teaspoons apple cider vinegar\u003cbr>\n2 teaspoons lemon juice\u003cbr>\n2 Tablespoons toasted sesame oil\u003cbr>\n2 cloves of garlic, pressed\u003cbr>\n4 Tablespoons hulled (white) sesame seeds\u003cbr>\n(You could also add a pinch of cayenne for a kick.)\u003c/p>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003cbr>\n1. Preheat oven to 225 degrees. \u003c/p>\n\u003cp>2. Tear kale off of stems and into bite–sized pieces (remember: kale will shrink a lot while baking, so don't make them too small). \u003c/p>\n\u003cp>3. Wash kale in a big bowl of water. Drain, and dry as well as you can (preferably in a salad spinner). \u003c/p>\n\u003cp>\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2011/07/kale-being-washed1.jpg\" alt=\"kale being washed\" title=\"kale being washed\" width=\"500\" height=\"334\" class=\"alignnone size-full wp-image-30899\">\u003c/p>\n\u003cp>4. Whisk all other ingredients together and pour over kale a little at a time. Massage the sauce into the kale pieces so that they are well coated. You may not use all of the sauce. Only pour enough to JUST coast the leaves. You don't want it dripping. \u003c/p>\n\u003cp>5. Lay the kale pieces out on two parchment-paper-lined cookie sheets in a thin layer. \u003c/p>\n\u003cp>\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2011/07/kale-on-baking-sheet.jpg\" alt=\"kale on baking sheet\" title=\"kale on baking sheet\" width=\"500\" height=\"334\" class=\"alignnone size-full wp-image-30901\">\u003c/p>\n\u003cp>6. Bake for 30 – 40 minutes, turning the pieces once or twice while baking. Ovens vary so you may want to keep an eye on them and make sure they don’t start browning (which would make them bitter). \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>7. Once crisp, remove from oven and serve in a bowl. Eat right away. \u003c/p>\n\n","blocks":[],"excerpt":"These Sesame Agave kale chips are a crispy, sweet, and salty treat and don't require a food dehydrator. ","status":"publish","parent":0,"modified":1312305344,"stats":{"hasAudio":false,"hasVideo":false,"hasChartOrMap":false,"iframeSrcs":[],"hasGoogleForm":false,"hasGallery":false,"hasHearkenModule":false,"hasPolis":false,"paragraphCount":18,"wordCount":637},"headData":{"title":"DIY Crispy, Sweet, and Salty Kale Chips | KQED","description":"These Sesame Agave kale chips are a crispy, sweet, and salty treat and don't require a food dehydrator. ","ogTitle":"","ogDescription":"","ogImgId":"","twTitle":"","twDescription":"","twImgId":"","schema":{"@context":"http://schema.org","@type":"Article","headline":"DIY Crispy, Sweet, and Salty Kale Chips","datePublished":"2011-08-02T17:13:38.000Z","dateModified":"2011-08-02T17:15:44.000Z","image":"https://cdn.kqed.org/wp-content/uploads/2020/02/KQED-OG-Image@1x.png"}},"disqusIdentifier":"30894 http://blogs.kqed.org/bayareabites/?p=30894","disqusUrl":"https://ww2.kqed.org/bayareabites/2011/08/02/crispy-sweet-and-salty-kale-chips/","disqusTitle":"DIY Crispy, Sweet, and Salty Kale Chips","path":"/bayareabites/30894/crispy-sweet-and-salty-kale-chips","audioTrackLength":null,"parsedContent":[{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003cp>\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2011/07/kale-in-bowl-1.jpg\" alt=\"kale chips \" title=\"kale chips \" width=\"500\" height=\"334\" class=\"alignnone size-full wp-image-30902\">\u003c/p>\n\u003cp>A large portion of my childhood consisted of living on a \u003ca href=\"http://en.wikipedia.org/wiki/Macrobiotics\">macrobiotic diet\u003c/a>. As a kid, I wasn't much of a fan of brown rice, beans, burdock, seaweed, squash, and steamed leafy vegetables. I especially hated kale and after exiting that type of dietary lifestyle I thought that I would never eat kale again for the rest of my life. But something happened. My tastebuds changed and as I became a \"grown-up\" I started to crave the clean, fresh taste of the ingredients commonly found in macrobiotics. 10-year-old me would not believe it, but I often miss that food from my childhood. Now our pantry is full of seaweed, our vegetable crisper is full of leaves, and we always have a container of \u003ca href=\"http://www.edenfoods.com/store/product_info.php?products_id=110140\">umeboshi plums\u003c/a> on hand (which is amazing on a steamed ear of corn, by the way). Next to Hungarian food (my obligation by birth), Japanese is my favorite cuisine. And oddly enough, I now love kale. \u003c/p>\n\u003cp>Kale, as I am sure you have noticed, is \u003ca href=\"http://ww2.kqed.org/bayareabites/2011/02/16/superfood-kale/\">all the rage right now\u003c/a>, which is pretty refreshing in light of the other recent trend foods out there (bacon, cupcakes, mac 'n' cheese...). It's incredibly \u003ca href=\"http://www.webmd.com/food-recipes/features/the-truth-about-kale\">healthy\u003c/a>, versatile, and hearty. \u003c/p>\n\u003cp>One of my favorite ways to eat kale is via kale chips. Raw foodists make these by dehydrating pieces of flavored kale (which is how the ones you buy \u003ca href=\"http://www.kaiafoods.com/store/home.php?cat=8\">by the bag\u003c/a> are made). They are either very simply seasoned, or are smothered in a nut or seed-based sauce before making them crisp. Unfortunately, most of us don't own a dehydrator. But luckily, you can easily make kale chips in your oven! It does change some things. Lightly dressing the kale is very important, so that the oven has a chance to make all the water evaporate -- otherwise you are left with soggy pieces of chewiness. And the oven-variety is best consumed right away -- crisp and even a little warm. It's not really for storing -- but I mean, why would you NOT want to finish a whole bowl in one sitting? \u003c/p>\n\u003cp>\u003cstrong>SESAME AGAVE KALE CHIPS\u003c/strong>\u003cbr>\n\u003cem>A crispy, sweet, and salty delight. \u003c/em>\u003c/p>\n\u003cp>\u003c/p>\u003c/div>","attributes":{"named":{},"numeric":[]}},{"type":"component","content":"","name":"ad","attributes":{"named":{"label":"fullwidth"},"numeric":["fullwidth"]}},{"type":"contentString","content":"\u003cdiv class=\"post-body\">\u003cp>\u003c/p>\n\u003cp>\u003cstrong>Prep time: \u003c/strong>15 minutes\u003cbr>\n\u003cstrong>Cook time: \u003c/strong>30-40 minutes\u003cbr>\n\u003cstrong>Total time: \u003c/strong>55 minutes\u003cbr>\n\u003cstrong>Yield: \u003c/strong>one medium-sized bowl of chips\u003c/p>\n\u003cp>\u003cstrong>Ingredients:\u003c/strong>\u003cbr>\n1 bunch curly kale (curly works well, vs. Dino or Red Russian, since all the curls trap the sauce)\u003cbr>\n2 teaspoons soy sauce or tamari (or \u003ca href=\"http://bragg.com/products/bragg-liquid-aminos-soy-alternative.html\">BRAGG Liquid Aminos\u003c/a>, or \u003ca href=\"http://www.coconutsecret.com/aminos2.html\">Coconut Secret coconut aminos\u003c/a> to make it soy-free)\u003cbr>\n4 teaspoons agave\u003cbr>\n2 teaspoons apple cider vinegar\u003cbr>\n2 teaspoons lemon juice\u003cbr>\n2 Tablespoons toasted sesame oil\u003cbr>\n2 cloves of garlic, pressed\u003cbr>\n4 Tablespoons hulled (white) sesame seeds\u003cbr>\n(You could also add a pinch of cayenne for a kick.)\u003c/p>\n\u003cp>\u003cstrong>Instructions:\u003c/strong>\u003cbr>\n1. Preheat oven to 225 degrees. \u003c/p>\n\u003cp>2. Tear kale off of stems and into bite–sized pieces (remember: kale will shrink a lot while baking, so don't make them too small). \u003c/p>\n\u003cp>3. Wash kale in a big bowl of water. Drain, and dry as well as you can (preferably in a salad spinner). \u003c/p>\n\u003cp>\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2011/07/kale-being-washed1.jpg\" alt=\"kale being washed\" title=\"kale being washed\" width=\"500\" height=\"334\" class=\"alignnone size-full wp-image-30899\">\u003c/p>\n\u003cp>4. Whisk all other ingredients together and pour over kale a little at a time. Massage the sauce into the kale pieces so that they are well coated. You may not use all of the sauce. Only pour enough to JUST coast the leaves. You don't want it dripping. \u003c/p>\n\u003cp>5. Lay the kale pieces out on two parchment-paper-lined cookie sheets in a thin layer. \u003c/p>\n\u003cp>\u003cimg src=\"http://ww2.kqed.org/bayareabites/wp-content/uploads/sites/24/2011/07/kale-on-baking-sheet.jpg\" alt=\"kale on baking sheet\" title=\"kale on baking sheet\" width=\"500\" height=\"334\" class=\"alignnone size-full wp-image-30901\">\u003c/p>\n\u003cp>6. Bake for 30 – 40 minutes, turning the pieces once or twice while baking. Ovens vary so you may want to keep an eye on them and make sure they don’t start browning (which would make them bitter). \u003c/p>\n\u003cp>\u003c/p>\n\u003cp>7. Once crisp, remove from oven and serve in a bowl. Eat right away. \u003c/p>\n\n\u003c/div>\u003c/p>","attributes":{"named":{},"numeric":[]}}],"link":"/bayareabites/30894/crispy-sweet-and-salty-kale-chips","authors":["5126"],"categories":["bayareabites_752","bayareabites_2695","bayareabites_1245","bayareabites_12","bayareabites_1873"],"tags":["bayareabites_3050","bayareabites_9565","bayareabites_9564","bayareabites_9567","bayareabites_1871","bayareabites_9566"],"featImg":"bayareabites_30902","label":"bayareabites"}},"programsReducer":{"possible":{"id":"possible","title":"Possible","info":"Possible is hosted by entrepreneur Reid Hoffman and writer Aria Finger. Together in Possible, Hoffman and Finger lead enlightening discussions about building a brighter collective future. The show features interviews with visionary guests like Trevor Noah, Sam Altman and Janette Sadik-Khan. Possible paints an optimistic portrait of the world we can create through science, policy, business, art and our shared humanity. It asks: What if everything goes right for once? How can we get there? Each episode also includes a short fiction story generated by advanced AI GPT-4, serving as a thought-provoking springboard to speculate how humanity could leverage technology for good.","airtime":"SUN 2pm","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Possible-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.possible.fm/","meta":{"site":"news","source":"Possible"},"link":"/radio/program/possible","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/possible/id1677184070","spotify":"https://open.spotify.com/show/730YpdUSNlMyPQwNnyjp4k"}},"1a":{"id":"1a","title":"1A","info":"1A is home to the national conversation. 1A brings on great guests and frames the best debate in ways that make you think, share and engage.","airtime":"MON-THU 11pm-12am","imageSrc":"https://ww2.kqed.org/radio/wp-content/uploads/sites/50/2018/04/1a.jpg","officialWebsiteLink":"https://the1a.org/","meta":{"site":"news","source":"npr"},"link":"/radio/program/1a","subscribe":{"npr":"https://rpb3r.app.goo.gl/RBrW","apple":"https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewPodcast?s=143441&mt=2&id=1188724250&at=11l79Y&ct=nprdirectory","tuneIn":"https://tunein.com/radio/1A-p947376/","rss":"https://feeds.npr.org/510316/podcast.xml"}},"all-things-considered":{"id":"all-things-considered","title":"All Things Considered","info":"Every weekday, \u003cem>All Things Considered\u003c/em> hosts Robert Siegel, Audie Cornish, Ari Shapiro, and Kelly McEvers present the program's trademark mix of news, interviews, commentaries, reviews, and offbeat features. 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And you join us on the journey to find the answers.","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/Bay-Curious-Podcast-Tile-703x703-1.jpg","imageAlt":"\"KQED Bay Curious","officialWebsiteLink":"/news/series/baycurious","meta":{"site":"news","source":"kqed","order":"4"},"link":"/podcasts/baycurious","subscribe":{"apple":"https://podcasts.apple.com/us/podcast/bay-curious/id1172473406","npr":"https://www.npr.org/podcasts/500557090/bay-curious","rss":"https://ww2.kqed.org/news/category/bay-curious-podcast/feed/podcast","google":"https://podcasts.google.com/feed/aHR0cHM6Ly93dzIua3FlZC5vcmcvbmV3cy9jYXRlZ29yeS9iYXktY3VyaW91cy1wb2RjYXN0L2ZlZWQvcG9kY2FzdA","stitcher":"https://www.stitcher.com/podcast/kqed/bay-curious","spotify":"https://open.spotify.com/show/6O76IdmhixfijmhTZLIJ8k"}},"bbc-world-service":{"id":"bbc-world-service","title":"BBC World Service","info":"The day's top stories from BBC News compiled twice daily in the week, once at weekends.","airtime":"MON-FRI 9pm-10pm, TUE-FRI 1am-2am","imageSrc":"https://cdn.kqed.org/wp-content/uploads/2024/04/BBC-World-Service-Podcast-Tile-360x360-1.jpg","officialWebsiteLink":"https://www.bbc.co.uk/sounds/play/live:bbc_world_service","meta":{"site":"news","source":"BBC World Service"},"link":"/radio/program/bbc-world-service","subscribe":{"apple":"https://itunes.apple.com/us/podcast/global-news-podcast/id135067274?mt=2","tuneIn":"https://tunein.com/radio/BBC-World-Service-p455581/","rss":"https://podcasts.files.bbci.co.uk/p02nq0gn.rss"}},"code-switch-life-kit":{"id":"code-switch-life-kit","title":"Code Switch / Life Kit","info":"\u003cem>Code Switch\u003c/em>, which listeners will hear in the first part of the hour, has fearless and much-needed conversations about race. 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