Enriching your yogurts is a delicious way to meet your needs and, in my opinion, to “break the routine”.
Full of benefits, seeds have a high nutritional density. Although small, they contain an incredible amount of energy, vitamins, minerals, and antioxidants.
They all come from the plant kingdom, more precisely from the fruits of plants. Each seed contains an embryo capable of becoming a new plant if it is used as seed.
A small portion is enough to benefit from their exceptional composition. Another reason to eat them: most seeds are sources of plant protein. Yogurt-and-seed snacks are more filling, as shown by this study on chia seeds.
They are also a lovely way to add colors and textures. To choose which seed to add to your yogurts, I’m sharing these 6 healthy and delicious seed ideas.
📚 Also read | How to choose the best chia seeds?
1. Chia seeds, antioxidant and satiating
They are small, oval-shaped, black or white, and have a relatively neutral taste. The nutritional profile of chia seeds is exceptional.
Sources of carbohydrates, plant proteins, omega-3s, antioxidants, calcium and magnesium — count on an average of 490 kcal per 100 g of chia.
For gut health, the regulation of appetite and weight — 1 tablespoon per day is enough as they are rich in soluble fiber: 35 g of fiber per 100 g.
Moreover, when in contact with liquid, they swell and form a viscous gel. Chia can even replace eggs and serve as a binder for vegan recipes.
Choose a plain yogurt made from cow’s milk or plant-based milk, as you prefer. Pour it into a bowl, add 2 teaspoons of chia seeds, then mix. Decorate with mango, chopped hazelnuts…
If you want a crunchy texture, you can eat it right away. If you prefer your chia-seed yogurt with a creamy texture, simply chill it for a few hours.
2. Sesame seeds, rich in omega-3s
Their delicate flavor makes sesame seeds an excellent choice for making your yogurts indulgent and nourishing.
Often used as a simple decoration on burger buns, they are much more than that. They provide protein and essential fatty acids with an ideal omega-6 / omega-3 ratio.
For athletes and pregnant women, their levels of vitamins B3, B6 and B9, iron, potassium and selenium are particularly beneficial.
Toast the sesame seeds in a pan for a few minutes, then add them to your yogurt: it’s delicious.
3. Flax seeds for gut health
If you’d like to increase your intake of fiber and omega-3s, 1 tablespoon of flaxseeds on your yogurt per day is a simple habit I recommend.
To consume them, they must be ground. To preserve them, store them in a cool place to prevent them from oxidizing.
Lower in carbohydrates than chia, they are, however, higher in fats and proteins and more calorie-dense: about 530 calories per 100 g on average.
Other benefits, such as their anti-inflammatory and phytoestrogenic potential, are the subject of numerous studies.
They have a laxative effect in cases of constipation and are protective of the cardiovascular system.
4. Pumpkin seeds to roast
With their high concentration of phytosterols, it would be a shame to miss out! When it’s squash season, be sure to keep the seeds inside.
Once removed, simply rinse them with water and roast them in the oven for 10 to 15 minutes at 180°C. Thanks to their tryptophan content, the amino acid precursor to sleep, they are an ideal evening snack.
You can transform your yogurt with these seeds by simply adding them or mixing them into muesli: crunchy texture and plenty of nutrients guaranteed.
With 6 g of protein in just 20 g, omega-3s, iron, and a bit of fiber, pumpkin seeds are highly valued both for their taste and their nutritional profile.
Another notable feature is that they may have protective effects on the prostate when combined with other ingredients such as saw palmetto and nettle, thanks to their antioxidants (notably carotenoids).
5. Hemp seeds with many benefits
With a slight hazelnut-like flavor on tasting, hemp seeds are lower in calories than similar seeds (365 calories per 100 g) while offering just as many nutritional benefits.
They deserve a prominent place in a balanced and varied diet for their protein, magnesium, and potassium content and for their omega-6/omega-3 ratio, which is as ideal as that of sesame seeds.
Low in sugar and rich in insoluble fiber, they are perfectly suited if you are trying to lose weight or if you have diabetes. While they contain cannabinoids, they are free of THC and CBD.
You can add them as they are or prefer them pan-roasted. The right amount: 2 teaspoons of hemp seeds in your yogurt or fromage blanc, up to twice a day.
6. Sunflower seeds for overall well-being
Rich in antioxidant vitamin E, sunflower seeds are high in fats, mainly omega-6s. They are the most energy-dense, with 620 calories per 100 g.
The fiber concentration, mostly insoluble, helps support bowel transit by naturally increasing stool bulk.
Oval-shaped, dark green, and crunchy, they are delicious whole. You can use them roasted or toasted in your yogurts, as you prefer.
The nutritional benefits of yogurt combined with organic seeds, preferably, make this snack ideal at any time of day. Feel free to add fresh or dried fruit, goji or cranberry berries, or nuts.
Sources and scientific studies
Aylin Ayaz , Asli Akyol , Elif Inan-Eroglu, Arzu Kabasakal Cetin, Gulhan Samur , Filiz Akbiyik – Chia seed (Salvia Hispanica L.) added yogurt reduces short-term food intake and increases satiety: randomized controlled trial, 2017.
Nafiseh Khandouzi, Ali Zahedmehr, Ali Mohammadzadeh, Hamid Reza Sanati, Javad Nasrollahzadeh – Effect of flaxseed consumption on flow-mediated dilation and inflammatory biomarkers in patients with coronary artery disease, 2019.
L S Marks, A W Partin, J I Epstein, V E Tyler, I Simon, M L Macairan, T L Chan, F J Dorey, J B Garris, R W Veltri, P B Santos, K A Stonebrook, J B deKernion – Effects of a saw palmetto herbal blend in men with symptomatic benign prostatic hyperplasia, 2000.
Pellegrino Cerino, Carlo Buonerba, Giuseppe Cannazza, Jacopo D’Auria, Ermete Ottoni, Andrea Fulgione, Antonio Di Stasio, Biancamaria Pierri , Alfonso Gallo – A Review of Hemp as Food and Nutritional Supplement, 2021.
