Q&A About Cooking with Super Seeds: Chia, Quinoa, Flax, Hemp & Amaranth

I LOVED meeting librarians at the ALA meeting!

One of my favorite parts about writing Super Seeds has been getting out and talking to folks about how to increase the nutrition in their cooking by using these little powerhouses. Adding chia, quinoa, flax, hemp and amaranth to everyday favorites is such an easy way to get more protein, fiber, minerals, fatty acids and vitamins in your diet.

I have spoken about Super Seeds to lots of audiences from librarians at the American Library Association to neighbors at a neighborhood meeting to viewers on WGN TV. Tonight, I'm going out for an evening with the Frankfort Public Library.

Regardless of where I'm speaking, some questions come up again and again. If you haven't made it to one of my presentations, here are some frequently asked questions that are sure to arise!

1) Are chia seeds the same as those used in Chia Pets?
Yes they are! Not just decorative hair on your fun planter, chia is a wonder food that provides protein and fiber to your cooking. You can use it to create a quick raw pudding, to add creaminess to your smoothies, or to take the place of eggs in your baking. 

2) Do you get high from eating hemp seeds?
Nope. Although hemp is related to the cannabis plant, it doesn't contain THC, the psychoactive component of marijuana.

3) What is an easy way to start eating seeds?
Here are some easy ideas to get you started:

• Sprinkle some hemp seeds on your oatmeal.
• Blend some chia seeds or flax seed into your smoothie.
• Make your own hemp milk.
• Replace the rice in a favorite dish with quinoa or amaranth.

4) Why do you like these seeds so much?
That's the easiest one to answer. I love how you can incorporate these seeds into your cooking and easily improve the nutrition of all of your favorite dishes. Because these little whole food wonders are loaded with protein, fiber, fatty acids, vitamins and minerals, they bring a whole range of goodness to whatever you add them to.

5) Are all of these seeds gluten-free?
Chia, hemp, flax, amaranth and quinoa are all gluten-free and vegan. Because they are a good source of protein, fat and fiber, they can play an important role in special diets by adding nutrients that might otherwise come from foods that are off-limits. 

Do you have any questions about using super seeds? 

Happy Cooking!

Kim 

My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen & Gluten-Free Vegan Recipes.

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Egg Replacers or Egg Substitutes (Chia, Flax and More)

Chickens enjoying the good life at Woodstock Farm Animal Sanctuary.

How can you replace eggs in your baking?

This question, a common one for vegans or folks living with an egg allergy, is becoming relevant even to people who usually eat eggs. Why?

Aside from the animal welfare concerns that are an ongoing issue in the egg-laying industry, due to the bird flu, millions of egg-laying hens have been killed resulting in an increase in egg prices.

What are some easy, whole foods, plant-based ways to replace eggs in your baking recipes?

Each of these options is a substitute for one egg in a recipe:

• 1/4 cup applesauce plus 1/4 teaspoon baking powder 
• 1 tablespoon chia seed plus 3 tablespoons water, stir and let sit for 10 minutes
• 1 tablespoon flaxseed meal plus 3 tablespoons water, stir and let sit for 10 minutes
• 1/4 cup canned pumpkin or pumpkin puree.

All of the baking recipes on this site use one of these options. Please feel free to explore the cookies, muffins and cakes here to get started baking egg free.

Some recipes to try:

• Happy Birthday Cupcakes
• Gluten-free Sugar Cookies
• Double Chocolate Zucchini Cupcakes
• Pumpkin Chocolate Chip Cookies

Happy Cooking!

Kim 

My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen & Gluten-Free Vegan Recipes.

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Sunflower Pate and a Review of Off the Reservation

As I've said before, one of the fun parts of writing this blog is being introduced to new products and people. 

Recently, I was fortunate to be offered an opportunity to read the new novel, Off the Reservation by Glen Merzer. Off the Reservation is the first book from a new publishing house, Vivid Thoughts Press.

This novel tells the story of a Congressman, Evan Gorgoni, who decides to run for President. They asked me to review it, because Gorgoni is a vegan, and vegan themes run through the book. There are also 20 recipes in the back of the book that Glen's wife, Joanna Samorow-Merzer created. The recipes reflect meals that the Congressman and/or his family enjoy throughout the book.

I really enjoyed this book. I'm a lover of fiction. I like to be swept away by a story, and Off the Reservation really brought me into this crazy presidential campaign. I loved how Congressman Gorgoni tried to run an honest campaign, talking about the challenges facing our country as he sees them without throwing out a lot of fake promises and platitudes.

I read this around the holidays, and this book was just what I needed -- a little escape from all the to-do list activities that come around then.

The publisher is generously sharing one of the delicious-sounding vegan recipes from the book with us.

Sunflower Pate (recipe by Joanna Samorow-Merzer as featured in Off the Reservation).
vegan, gluten-free, allergen-free
Serves 10 as appetizer

Ingredients:

• 1 medium-to-large raw yellow-skin potato, peeled and chopped
• 1 cup raw sunflower seeds
• 1/4 cup flax seeds
• 1/2 cup brown rice flour
• 1 medium onion, chopped 
• 1 celery stalk, chopped
• 1 carrot, chopped
• 1/2 cup nutritional yeast
• 3 tablespoons Italian seasoning
• 1 cup cold water
• 3/4 teaspoon sea salt
• 1/4 teaspoon ground white pepper

Preparation:
In the food processor, chop the sunflower seeds coarsely. Add the remaining ingredients and process into a smooth consistency. Preheat oven to 350 degrees. Line a loaf pan with parchment paper (to avoid use of oil). Pour in the mixture and bake uncovered for 1 hour or until golden brown. Let cool to thicken before cutting into slices and serving. 

Happy Cooking!
Kim

My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen & Gluten-Free Vegan Recipes.

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Black Bean and Sweet Potato Chili from Super Seeds

My new year started out with a bang! I was fortunate to get to share some healthy cooking with WGN TV on New Year's Day.  I made Black Bean and Sweet Potato Chili from Super Seeds. This recipe is truly one of my favorites. It's quick to come together, it's nutritious, and it's really delicious. In case you didn't get to see it, I'm sharing the recipe here, too. Also, here's a link to my segment.

Black Bean and Sweet Potato Chili (from Super Seeds: The Complete Guide to Cooking with Power-Packed Chia, Quinoa, Flax, Hemp & Amaranth)

Makes 6 Servings

Ingredients:

1 tablespoon olive oil

3 medium onions, cut into medium dice (approximately 3 cups)

3 medium garlic cloves, minced

1 jalapeno pepper, ribs and seeds removed, minced

1 medium sweet potato, peeled and cut into medium dice

¼ cup plus 2 tablespoons chili powder

1 teaspoon ground cumin

1 teaspoon dried oregano

½ teaspoon salt

1 28-ounce can crushed tomatoes (3 cups)

1 15-ounce can black beans, drained and rinsed (or 1 ¾ cups cooked black beans)

1 cup prepared quinoa

Preparation:

1. In a large pot, heat olive oil over medium-high heat.
2. Add onions, garlic, jalapeno pepper, and sweet potato. Saute approximately 5 minutes, or until vegetables are soft.
3. Add remaining ingredients, and bring to a boil.
4. Reduce heat and simmer for 20 to 25 minutes, or until heated through. 
   
   Happy Cooking!
   Kim
   
   My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen & Gluten-Free Vegan Recipes.

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Super Seeds Recipe Roundup and Giveaway!

Super Seeds

Wow! I can't believe how exciting this past month has been. 

The launch of Super Seeds has been filled with joyful moments. I am thrilled that my friends have shared my recipes with their readers, and I want to be sure that you get a full sampling of all that Super Seeds has to offer! 

I wrote Super Seeds so everyone would have the ability to easily up the nutrition in delicious foods just by incorporating these little power-packed ingredients. Flax, chia, hemp, quinoa and amaranth are seeds that add flavor, texture, protein, fiber and a host of vitamins and minerals to everything from soup to dessert! Want to get started? Check out these recipes from Super Seeds. 

Want to cook more up at home? Enter below to win your own copy of Super Seeds plus a four pound package of Gerbs Raw Super 5 Seed Mix (chia, flax, hemp, pumpkin and sunflower seeds). Gerbs is a fabulous resource for anyone who is looking for healthy seeds, but especially for food allergic customers, because everything they sell is free of the top-8 allergens.

Go Dairy Free featured Golden Corn Soup

Cooking Quinoa Featured Pesto Veggie Burgers

          Plant Powered Kitchen Featured Blueberry Coffee Cake

Healthy Blender Recipes Featured Lemon Basil Quinoa

Mama Balance Featured Massaged Kale Salad

Recipe Renovator Featured Hemp Seed Hummus

Go Dairy Free Featured Granola Cookies

Photo by Ricki Heller

Ricki Heller Featured Quinoa Lentil Soup

Enter to win a copy of Super Seeds plus a 4-pound package of Gerbs Super 5 Seed Mix.  (Open to US residents only, sorry!)

a Rafflecopter giveaway
Happy Cooking!
Kim

My new book,  Super Seeds, is available now! You can also find tasty recipes in Welcoming Kitchen: 200 Delicious Allergen & Gluten-Free Vegan Recipes.
 

Read More