May 01, 2021


What's inside counts big for your nutrition

If there were an Oscar given for best supporting food, seeds would be a contender and likely even the winner. These sometimes overlooked gems are mini but mighty, packed with heart-healthy and digestive-friendly nutritional value without adding many calories. They're capable of providing crunch and adding texture to many dishes without detracting from the main flavors. Some can be enjoyed on their own.

Mayo Clinic doctors recommend eating a variety of seeds. Adding a tablespoon or two a day to your diet can bring big nutritional benefits without breaking the bank or sacrificing taste. Here, you'll find a fab-four list of seeds, plus a recipe to help get more seeds into your routine.

Roasted red pepper pesto

Roasted red pepper pesto
  • 4 red bell peppers
  • 3 cups fresh basil leaves
  • 3 tablespoons pumpkin seeds
  • 3 tablespoons grated Parmesan cheese
  • 1 tablespoon olive oil
  • 1 clove garlic (1 teaspoon minced)
  • 1/2 teaspoon kosher salt

Heat grill. Place the whole peppers on direct heat. Turn peppers as the outer skin blackens. When the majority of the skin is black, remove peppers from heat and place in a bowl. Cover with plastic wrap and set aside to cool.

Peel the cooled peppers and place...