Most of us are aware of the nutritional benefits of nuts. They are rich in omega 3 fatty acids. However, including seeds as part of our daily menu may be a missing health component as well as an option for those who have an intolerable reaction to nuts. Seeds can help with cholesterol and blood sugar levels as well as fight off inflammation. They compliment breads and puddings especially with all the baking now going on. Chia- this little seed can swell to 3 times its size, is loaded with fiber and can substitute or stretch the need for eggs in a recipe. Flax- should always be consumed milled. Rich source of omega 3’s and aids in boosting nutritional absorption. Can be used for breading cutlets or just sprinkled over pasta and a salad. Pumpkin- are extremely high in protein and magnesium. Roasted they can be used as a replacement for croutons in salads. Sesame- these seeds are rich in Zinc which can boost immunity. Three teaspoons can provide a good supply of our daily iron requirement. Toasted they are great in stir fry. Check out tahini, which is crushed sesame, add to lemons for an interesting dressing. Sunflower- are also high in protein as well as Vit. E. They can serve as a substitute for pine nuts in pesto or can replace peanut butter in its butter form. All of the above are extremely rich in Omega 3 fatty acids, a lacking component in the American diet.