Even in small amounts seeds have much to offer
in the way of distinctive flavors and textures, as well as protein, vitamins,
and minerals.
The edible seeds we eat grow on vegetable or flower plants, and their hulls,
which are softer than those of nuts, are sometimes edible. Seeds have substantial
reserves of protein, deriving 11% to 25% of their calories from protein.
Sesame seeds contain a good amount of calcium, and other seeds have at least
a small quantity of this important mineral. Seeds also supply iron, potassium,
and phosphorus. (An ounce of sesame seeds furnishes about three times the
iron in an ounce of beef liver.) Seeds contain healthy amounts of dietary
fiber, particularly when they are eaten with their shells or hulls. Along
with these nutrients, however, comes fat, usually a great deal of it. For
example, 3 tablespoons of sunflower seeds have as much fat as a chocolate
croissant. So it's best to use seeds sparingly.
Varieties
Pumpkin seeds: See "Pumpkin seeds"
Sesame seeds: These tiny oval seeds, which grow on a tall annual plant,
are basic to many of the world's cuisines, including those of Africa, India,
and China. Dark sesame oil is a staple ingredient in Asia. Tahini, a spread
also known as the "butter of the Middle East," is made from ground
sesame seeds.. They are even familiar ias a topping on breads, buns, and
rolls.
Sunflower seeds: These seeds come from the center of the tall daisylike
sunflower that is native to North America. For more information, see "Sunflower
seeds."
Storage
Seeds can quickly become rancid because of the high fat content. Heat,
light, and humidity will speed spoilage. Unshelled seeds, however, keep
very well: six months to a year when stored in a cool, dry place. Shelled
seeds will keep for three to four months at room temperature in a cool,
dry place. For longer storage, keep seeds in the refrigerator for a few
months or in the freezer for up to a year.
Preparation
Most seeds taste better if they are toasted. Remove the seeds immediately
from the skillet or pan to stop the toasting process.
Toasting: This method browns seeds and brings out their flavor. Seeds
can be toasted on the stovetop, or in the oven or microwave; the cooking
time will depend on the type of seeds and their fat content.
For stovetop toasting, place hulled seeds in a single layer in a heavy,
ungreased skillet. Toast over medium heat, shaking the pan and stirring
them to keep them from scorching, until they are golden brown. Cooking times:
three to five minutes.
For oven toasting (convenient when you are preheating the oven for baking),
place hulled seeds in a shallow baking pan. Stir the seeds occasionally.
Cook until they are golden. Cooking time: 10 to 25 minutes in a 350°F
oven.
