LCBO Food & Drink Early Summer 2017

FLAVOURS SEEDS OF GREATNESS

SEEDS

SEED OILS Seeds are likely on your mind for planting in the garden at this time of year, but why not scatter them in your cooking, too? Be- yond sesame seeds, experi- ment with sunflower seeds, green pumpkin seeds and, a relative newcomer in the kitchen, shelled hemp seeds.    As they all contain oil which can turn rancid, use seeds within a few weeks of purchase or store in tightly sealed freezer bags or containers in the freezer for up to 1 year. Virgin cold-pressed seed oils can be used any- where you’d use olive oil. Some, such as pumpkin and hemp, aren’t recom- mended for cooking so are best used in dressings, in uncooked dishes or driz- zled on cooked foods just before serving. Sunflower oil holds up well to frying and cooking. Sesame oil comes in a mild-flavoured plain version and a darker, richer toasted version, and both are good for using raw or in cooking.

SUNFLOWER SEEDS Sunflower seeds are actually the fruit of the sunflower plant. Add them to salads, baking and smoothies for their protein, fibre, zinc, vitamin E, B1, B6 and copper, and for their slightly nutty taste. Most roasted sunflower seeds have added oil so buy raw seeds and toast them yourself for a truer flavour and less greasy texture.

SESAME SEEDS Sesame seeds contain fibre, vitamin B1, zinc, iron and many minerals. White hulled seeds are the most common; the unhulled brown seeds are heartier and the black seeds have a stronger flavour. Fairly mild when raw, sesame benefits from toasting which brings out a distinct sweet, nutty flavour. Add to salads, coatings and top- pings and sweet and savoury baked goods.

GREEN PUMPKIN SEEDS Green pumpkin seeds, also known as pepitas, have a nutty, almost grassy taste and firm texture. Prized for protein and iron as well as a raft of B vitamins and potassium, they’re traditionally used in Mexican dishes. Also great in cereal, muffins, breads and salads and ground for coatings or toppings.

HEMP SEEDS Hemp seeds, sold as hulled “hearts,” are chock full of heart-healthy omega 3 and 6 fatty acids along with complete protein and magnesium. Tiny green and cream seeds have a sweet, nutty flavour. They’re soft, so they purée easily to thicken smooth- ies, sauces and desserts and also add a little texture when left whole in baked goods, cereals or coatings.

FOOD & DRI NK EARLY SUMMER