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Recipes in ‘Seeds’ book add nutrients without the calories

When I say seeds do you think of something to plant in the ground or something to add into your next recipe?

If you do think of seeds as food, do you think main course or snack? I think planting first and when I do think of seeds as food, I think about snacks. If your answers are like mine, this book may spark a revolution in your recipe thinking. Unless you cannot eat seeds for health reasons, you will find this a most interesting book with an approach that adds lots of nutrients without adding many calories.

Charlyne Mattox is currently a Food and Crafts Director at Country Living Magazine.

Previously, she was a food editor at Martha Stewart and Real Simple. She lives in Birmingham, Ala. The book’s subtitle, “100 delicious recipes for the foods you love made with nature’s most nutrient-dense ingredients” says it all regarding her purpose for writing this cookbook.

Mattox touts seeds as a super food, packed with minerals and vitamins, disease fighting compounds. She points out they are also a good alternative protein source. The seeds she discusses are chia, hemp, pumpkin, poppy, flax, sesame and sunflower, all high in general nutrient value. The book is organized by type of seed, a logical approach. She opens each section with a highlight section that discusses each seed’s “unique flavor profile and health benefits.”

Mattox also lets you know where to buy ,and very importantly, how to store each type of seed.

She does encourage readers to find their own ways to add a cup, dash or sprinkle of seeds to “everything you make.” However, most of her recipes are more than mere advice to sprinkle seeds on top—although there are a few that go in that direction. Two recipes caught my interest.

These are the cauliflower and potato (curried) with pumpkin seeds and the cover recipe, a chili roasted squash wedges with sesame and pumpkin seeds best, but I will be making them without the seeds.

Unfortunately, my husband has diverticulitis and sesame seeds in particular are a danger to him, so I will not be able to make them as printed. You see, despite their many health benefits, seeds can be dangerous for some anyone with diverticulitis and others who need to avoid seeds. With that said, I’m including the squash recipe below. When I make it, I plan to drizzle a bit of sesame oil on the top to add that flavor, and although I will have to eliminate the pepitas for my husband I can sprinkle some on top of my own portion.

The recipes are easy to follow and most of the seeds she uses are readily available here on the Grand Strand either in grocery or health food stores. This is an educational book for those who want to add more seeds to their diet but a cookbook that those who cannot eat seeds will need to avoid.

Chile Roasted Squash Wedges with sesame and pumpkin Seeds

Reprinted with permission of Cooking with Seeds by Charlyne Mattox


One 2-pound Hubbard Squash, seeds discarded, cut into one inch wedges

2 Tblsp white sesame seeds

2 Tblsp canola oil

Kosher salt and freshly ground black pepper

2 red Fresno chilies, sliced

1 small piece fresh ginger peeled and sliced

2 Tblsp unseasoned rice vinegar

2 Tblsp toasted pepitas


Preheat oven to 450 degrees

Toss together the squash, sesame seeds, and oil.

Season with salt and pepper to taste.

Divide between two rimmed baking sheets.

Roast until the squash starts to soften (about 15-17 minutes)

Remove sheet from oven. Turn the squash and add the chilies and ginger to the sheets.

Return the baking sheets to the oven. Rotate the sheets and roast for another 15-17 minutes.

Drizzle with rice vinegar and serve sprinkled with pepitas.

Title | Cooking with Seeds

Author | Charlyne Mattox

Publisher | DaCapo Lifelong Books

Cost | $22.99