Food of the Month - Sesame Seeds

If you haven’t noticed, here at Peas of Mind we LOVE food! We love to make it, eat it, talk about it and write about it.  We are constantly finding new foods that we are amazed by or finding new uses for some of our favorite foods.  That’s why we’re starting a Food of the Month club; where each month we’ll feature a new, nutrient packed power food!

This month we’re featuring the ever-versatile sesame seed.  We love sesame seeds because of their nutty flavor, the incredible crunch they can add to any dish and most of all because when sesame seeds are ground up, they  make the one and only tahini (tahini is the secret ingredient in most hummus as well as the base for an incredible sauce/dressing and is simply sesame seed paste)! Sesame seeds and tahini are both a must have in your kitchen not only because they are incredibly tasty and adaptable, sesame seeds are a nutrient rich power food that can do everything from lowering cholesterol and reducing anxiety.

Health Benefits of sesame seeds and tahini:

• Rich in Mono-unsaturated fat, which can help lower “bad cholesterol” and raise “good cholesterol”
• High in protein and amino acids
• Contains B complex vitamins like B2, B1, B15, B3 and B5
• ¼ cup of sesame seeds (or 3 tablespoons of tahini) contains more calcium then a glass of milk  and is much easier for the body to digest
• Tahini has been known to aid in digestion and help the body absorb nutrients
• Sesame seeds and tahini are an incredibly rich source of iron, manganese, zinc, magnesium, selenium

Incorporating sesame seeds and tahini into your diet:

• Tahini salad dressing (¼ cup tahini, 1 tbsp apple cider vinegar, add water to thin (about ¼ cup and salt and pepper to taste)
• Add sesame seeds to marinades
• Toast sesame seeds and sprinkle on salads, stir fries, toast and cookies
• Hummus (you can make your own but most store bought hummus contains tahini…just read the ingredients)
• Add to granola (get creative and make your own using sesame seeds AND tahini) for a nutrient packed lunch box treat

So when your little ones ask what the white specs on her cookies are, you can proudly explain that they’re SESAME seeds: Big bird’s favorite seed and the namesake for the street he lives on!

Top Five Nutrients For Your Growing Kids

Figuring out how best to feed your child can be quite a daunting and confusing task; it seems that every week there's a new study proving that your child should eat more of this and cut out that, it's enough to make your head spin.  But have no fear, Peas of Mind is here and we've made an easy to follow list of “must eat” nutrients, how to get them and how to make your kiddos enjoy them.  We’re going to make nurturing your child as easy as Peas of Pie!

Vitamin A is important when it comes to bone and vision growth.  It also helps boost the immune system.  Vitamin A can be found in orange and green veggies (think carrots, butternut squash, cantaloupe and sweet potatoes).  If your child is a picky eater, load her plate with Carrot Veggie Wedgies and know that she’s getting 70% of her Vitamin A.

Vitamin C is like a band-aide for your insides. It helps repair bones, red blood cells and tissue.  It also keeps the immune system up, reduces bruising and is good for growing gums, not to mention that it can help the body absorb iron (ie: lemon on your leafy greens or orange juice with dinner).  Vitamin C can be found in fruit  (think oranges, kiwis, strawberries) as well as green veggies like broccoli.  If your child has a hard time with the above-mentioned produce, cook up some Broccoli Veggie Wedgies and know that your kiddo is getting 35% of his daily Vitamin C needs!

Fat. Yes you heard that right you want your kids to get their daily dose of fat, or to be more specific, Essential Fatty Acids.  EFAs are very important for growing kids as they are vital for healthy brain function; not to mention that they strengthen the cardiovascular system, regulate the nervous system and help the body absorb nutrients.  Healthy Fats can be found in flax seed oil, fish, olive oil, eggs and tofu.  If your child turns up her nose at tofu sneak some into her dinner with our Garden Grown Nuggets which contain tofu AND olive oil.

Calcium not only helps build strong bones and teeth it also assists with healthy muscle and nerve function as well as supports the body convert food into energy. Calcium can be found in the following foods: leafy greens, hummus (with tahini in the ingredients), cheese and yogurt.  Ensure your child gets calcium in his after school snack by preparing some Pizza Pull-a-Parts, not only will they get a good dose of calcium you’ll also be fueling them with Vitamin A and Iron.

The Iron in Popeye’s canned spinach is what made him the muscled super hero that saved Olive Oyl, episode after episode.  Popeye was as fit as a fiddle because Iron makes hemoglobin and myoglobin which carry’s and stores oxygen in the blood.  Not to mention the fact that Iron supports brain development in growing kids. Pack your kids with Iron by feeding them spinach and other leafy greens, tofu, beans, salmon and seeds.  Make sure that you pair the above foods with vitamin C to ensure absorption.   If you’re dealing with a picky eater, pop a Peas of Pie in the oven and know that your child is getting 60% of her daily dose of Iron.

Hero Foods

"Hero Foods" are foods that provide rich amounts of key nutrients, specifically the nutrients that can be challenging for vegetarians to get enough of (like calcium, protein, iron, Vitamin B12 and zinc). These Hero Foods are excellently healthy and great for everyone to enjoy, so we thought we'd share them with you.

From The Essential Vegetarian Cookbook, here's their list of Hero Foods:

Do you already cook with many of these 'hero' ingredients? 

Are there any that you are excited to work into your repertoire?