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Seeds add flavor, crunch and nutrients to all sorts of dishes

They are sprinkled atop breads, ground into pastes, pressed into milk-like beverages and munched on straight out of the bag. They are seeds, and they are becoming an increasingly important component of a healty diet.

Until recently in the United States, edible seeds were seldom used for more than trail mix or decoration. Yet for thousands of years, people around the world have been keenly aware of the highly concentrated nutritional content of seeds. In Asia, Africa and the Middle East, sesame seeds have long been prized for their oil and are ground into a protein-rich butter or paste called tahini. Sunflower and pumpkin seeds, indigenous to North America, have been used in Native American cooking for centuries.

Often dismissed due to their high fat content, seeds are finally being recognized in our culture as a rich source of protein, calcium, essential oils and other nutrients. For instance, adding ground flaxseeds to cereal or smoothies, or drizzling flax oil onto salads provides cholesterol-lowering omega-3 essential fatty acids. Hemp seeds, among the most nutritious of the edible seeds, help you load up on protein.

Seeds are available in natural food stores, ethnic markets and through mail-order sources, many of which can be found on the Internet. The following recipes demonstrate how you can add nutrient-packed seeds to all your meals, from breakfast to dinner.

Three-Seed Hummus

30 min.

4 TO 6 SERVINGS EGG- & DAIRY-FREE

Sunflower and flaxseeds add additional flavor and nutrients to this popular sesame and chickpea puree. Use as a sandwich spread or serve as a dip with triangles of warm pita bread. If any of the seeds are not available, substitute more of the other seeds to make up the difference.

1 Tbs. hulled sunflower seeds
1 Tbs. flaxseeds or hemp seeds
1 1/2 cups cooked chickpeas or 15 1/2-oz.
  can, rinsed and drained
1/4 cup tahini (see glossary)
1 or 2 cloves garlic, chopped
2 Tbs. fresh lemon juice, or to taste
1 Tbs. flaxseed oil (optional)

Pinch cayenne

1 Tbs. chopped fresh flat-leaf parsley
1 tsp. sesame seeds

1. In coffee grinder or blender, grind sunflower and flaxseeds to a powder.

2. In food processor, combine chickpeas, tahini, garlic, lemon juice, flaxseed oil if using, salt to taste, cayenne and reserved ground seeds. Process until smooth. Add water, 1 tablespoon at a time, until desired consistency for hummus is reached.

3. Transfer hummus to small bowl and sprinkle chopped parsley around outer edge and sesame seeds in center.

PER SERVING: 219 CAL.; 9G PROT.; 12G TOTAL FAT (2G SAT. FAT); 21G CARB.; 0 CHOL.; 6MG SOD.; 5G FIBER

Linguine with Sunflower Pesto

30 min.

4 SERVINGS EGG- & DAIRY-FREE

The pleasant, mild taste of sunflower seeds makes them a delicious--and economical--departure from pine nuts in this pesto.

2 cups fresh basil leaves
1/2 cup hulled sunflower seeds, plus
  more for garnish
2 cloves garlic, minced
1/2 tsp. salt
1/4 cup olive oil, or more as needed
12 oz. linguine

1. In food processor, combine basil, sunflower seeds, garlic, salt and freshly ground pepper and process until coarsely ground. With machine running, add oil in slow, steady stream through feed tube, processing until well blended.

2. Bring large pot of lightly salted water to a boil. Add linguine, stirring to prevent sticking. Cook linguine until just tender, about 10 minutes. Drain well.

3. Transfer linguine to large, shallow bowl. Add pesto, salt to taste and a little additional olive oil and toss to coat. Serve hot.

PER SERVING: 347 CAL.; 8G PROT.; 23G TOTAL FAT (3G SAT. FAT); 28G CARB.; 0 CHOL; 269MG SOD.; 3G FIBER

Pepita-Sunflower-Sesame Burgers

4 SERVINGS EGG- & DAIRY-FREE

These protein-packed burgers are loaded with the flavor, texture and nutrition of three kinds of seeds. Pepitas are hulled green pumpkin seeds and are available at natural food stores and Hispanic markets. Try these burgers with a raita (Indian yogurt salad) sauce.

1/2 cup hulled sunflower seeds
1/3 cup pepitas
1/4 cup sesame seeds
3/4 cup cooked lentils
4 scallions (white and light green parts)
  finely chopped (1/4 cup)
1 Tbs. chopped fresh flat-leaf parsley
2 tsp. tahini (see glossary)
1/2 tsp. salt

Pinch cayenne

1/4 cup plain dry bread crumbs
2 Tbs. olive oil, or more as needed

1. In food processor, combine sunflower seeds, pepitas and sesame seeds and process until coarsely chopped. Add lentils, scallions, parsley, tahini, salt, cayenne and bread crumbs; process until mixture is blended.

2. Shape mixture into 4 patties and place on platter. Cover and refrigerate 30 minutes.

3. In large skillet, heat oil over medium heat. Cook burgers until golden brown, about 3 minutes per side.

PER SERVING: 323 CAL.; 11G PROT.; 23G TOTAL FAT (3G SAT. FAT); 21G CARB.; 0 CHOL.; 353MG SOD.; 6G FIBER

Sesame-Coated Tofu

30 min.

4 SERVINGS EGG- & DAIRY-FREE

Tofu slices are coated with tahini, tamari and sesame seeds and cooked until the sesame seed coating turns golden brown and fragrant.