They are The earliest incarnations of plants, not to mention those nutrition-al all-stars, fruits and vegetables. No wonder seeds are good for us.

“I advocate nutrient-dense foods,” says Angela Kurtz, a nutritionist at the New York University Langone Medi-cal Center. She calls seeds, which have naturally high concentrations of vita-mins, minerals, and other healthful compounds, a perfect example of such beneficial foods.

Their small size belies their ample offerings, including protein, iron, zinc,

and antioxidants. Seeds are a respect-able source of the same good fat found in nuts that has been shown to help lower bad cholesterol, ward off diabe-tes, and combat the effects of aging associated with Alzheimer’s disease.

Although those findings might be news to many, the idea that seeds have salutary rewards is centuries old. One of the earliest written references to sesame seeds tells of the tiny ovules being used for health purposes by the ancient Egyptians. Aztec warriors ate chia seeds to boost energy levels while

on the march. In today’s fast-food cul-ture, seeds can serve as easy-to-grab replacements for less healthful options. A fine snack on their own, they also make nutritious additions to soups and salads, particularly if they’re used in place of croutons or crackers.

To control overall calorie consump-tion while introducing more seeds into your diet, Kurtz recommends cut-ting one nutritiously void item from meals, three times a week, and replac-ing it with one to two ounces of seeds—a small loss for a wholesome gain.

Fit to EatThey may be tiny, but seeds pack a powerful nutritional punch.

TEXT BY JEssica cumBErBaTch phoTographs BY YunhEE kim

sesame seeds Unhulled sesame seeds offer more nutrients than hulled: The shells are a good source of fiber and bone-fortifying calcium.

*sunflower seeds Among seeds, these boast

some of the best levels of un- saturated fat, the type

that lowers bad cholesterol.

* pumpkin seeds One ounce contains about 25 percent of the RDA of iron for women age 50 and under—and more than half the RDA for those over 50.

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sEsamE sEarEd Tuna wiTh gingEr-carroT dipping saucEs e r v e s 4

For the dipping sauce

2 tablespoons mirin

2 teaspoons white miso (see the Guide)

2 teaspoons grated fresh ginger

⅓ cup carrot juice

2 tablespoons fresh orange juice

2 teaspoons low-sodium soy sauce

1 tablespoon plus 2 teaspoons distilled white vinegar

⅛ teaspoon red-pepper flakes

¼ teaspoon sesame oil

1 scallion, green part only, thinly sliced

For the tuna

3 tablespoons unhulled white sesame seeds (see the Guide)

1 tablespoon unhulled black sesame seeds (see the Guide)

1 pound sushi-grade yellowfin tuna, cut into 4-ounce rectangular pieces

1 tablespoon safflower oil

1. Make the dipping sauce: Combine mirin, miso, ginger, carrot juice, or-ange juice, soy sauce, vinegar, red-pepper flakes, and sesame oil in a small bowl, whisking until miso dis-solves. Sprinkle with sliced scallion.2. Make the tuna: Combine sesame seeds in a shallow dish. Press tuna pieces into seeds, turning to coat each side. Heat oil in a medium sauté pan over medium-high heat. Add tuna, and cook each side until white seeds are golden, about 20 seconds per side. Transfer tuna to a paper-towel-lined plate for 1 minute, then cut each piece into ©-inch-thick slices. Serve with dipping sauce.

Per Serving243 calories, 1 g saturated fat 4 g unsaturated fat, 51 mg cholesterol 7 g carbohydrate, 212 mg sodium 29 g protein, 1 g fiber

textural richness A mixture of unhulled white and black sesame seeds adds crunchy con-trast to pieces of tuna.

*an open-sesame to flavorThe sesame oil used

in the dipping sauce com-plements the coating on

the tuna and contributes to the dish’s Asian accent.

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chickEn wiTh pumpkin-sEEd molEs e r v e s 6

1½ pounds boneless, skinless chicken breasts (about 3), each halved

1 small serrano chile

1 small poblano chile

1 small white onion, cut into ¼-inch dice

2 garlic cloves

1 cup fresh cilantro leaves, plus sprigs for garnish

½ cup plus 2 tablespoons pepitas (roasted unsalted pumpkin seeds)

½ teaspoon ground cumin

¾ teaspoon dried oregano, preferably mexican

2 cups homemade or store-bought low-sodium chicken stock

1 tablespoon safflower oil

½ teaspoon coarse salt

2 tablespoons lime juice

steamed rice, for serving (optional)

1. Place chicken in a 4-quart pot, and add water to cover by 1 inch. Bring to a gentle simmer over medium heat, and cook until chicken is cooked through, about 15 minutes. Remove from heat, and let stand 15 minutes. Transfer chicken to a plate, and cover.2. Place serrano and poblano chiles directly over the flame of a gas-stove burner on high heat. Roast, turning with tongs, until blackened all over. (Alternatively, broil chiles on a bak-ing sheet, turning often, until skin has charred.) Transfer chiles to a bowl, and cover with plastic wrap. Let stand for 15 minutes. Peel chiles, and remove stems, seeds, and ribs.3. Process roasted chiles, onion, garlic, cilantro leaves, ˙ cup pepitas, cumin, oregano, and ̇ cup stock in a blend-er until a coarse paste forms.

4. Heat oil in a 4-quart pot over medi-um heat. Add paste, and cook, stirring constantly, until very thick, about 9 minutes. (Reduce heat if mixture be-gins to scorch.) Whisk remaining 1˙ cups of stock into paste until incorpo-rated. Let mixture cool slightly, then transfer to blender. Add salt and lime juice. Process until sauce is smooth. 5. Place chicken in a clean 4-quart pot, and cover with sauce. Cook over medi-um-low heat until just heated through, about 10 minutes. (Do not simmer.)6. Transfer chicken to a cutting board, and cut into ˙-inch-thick slices. Dis-tribute evenly among plates, spoon sauce on top, and garnish with cilantro sprigs and remaining 2 tablespoons pepitas. Serve with rice if desired.

Per Serving(without rice)287 calories, 2 g saturated fat 11 g unsaturated fat, 66 mg cholesterol 7 g carbohydrate, 250 mg sodium 35 g protein, 2 g fiber

not only for sprinkling A rich pumpkin-seed purée

made with green herbs can take the place of cheese-

or cream-based sauces.

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roasTEd BrussEls sprouTs wiTh sunflowEr sEEdss e r v e s 4

1 pound medium brussels sprouts, trimmed and halved lengthwise

½ pound white pearl onions, peeled

½ teaspoon coarse salt

1 tablespoon safflower oil

Freshly ground pepper

½ teaspoon coarsely chopped fresh rosemary

1 teaspoon coarsely chopped fresh thyme leaves

½ cup lightly packed fresh parsley leaves, coarsely chopped

2 tablespoons plus 1 teaspoon sherry vinegar

¼ cup homemade or store-bought low-sodium chicken stock, warmed

¼ cup roasted unsalted sunflower seeds, roughly chopped

1. Preheat oven to 400°. Toss brussels sprouts, onions, salt, and 2 teaspoons oil in a medium bowl. Season with pepper. Arrange vegetables in a single layer on a rimmed baking sheet. Roast, stirring every 10 minutes, until golden brown and tender, 30 to 35 minutes.2. Transfer roasted vegetables to a serving dish, and toss with herbs, vin-egar, warm chicken stock, sunflower seeds, and remaining 1 teaspoon oil. Serve immediately.

Per Serving177 calories, 1 g saturated fat 3 g unsaturated fat, 0 mg cholesterol 21 g carbohydrate, 305 mg sodium 7 g protein, 5 g fiber

proper storage Keeping sunflower and other seeds in the refriger-ator will prevent rancidity and preserve flavor.

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additional sources Safflower oil, made from

safflower seeds, is high in heart-healthy unsaturat-

ed fat, much like olive oil.

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ONLINE: more recipes and snack sug-gestions at marthastewart.com/seeds

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