This CHFI feature is Part 2 of 8 of our “Wellness Wednesday” series, presented with aroma espresso bar.

 

The key to every good soup is a variety of textures and flavours. Most of us love a few crunchy bits to balance the smoothness inherent to soups, but these days you can look a lot farther than boring saltine crackers!

So how can you add character and enhance the flavour and nutrition of your soup?  Seeds!

Adding a handful of seeds to any soup will not only add texture, it will also help add some key nutrients to your dish.

Below are a few of our favourite nutrient-rich seeds that will create a whole new, whole foods experience to some of your favourite soups.

 

Sesame Seeds

Photo by Michele Blackwell on Unsplash

 

Adding these teeny tiny seeds to your soup will not only enhance the soup’s texture, but they’re also a great source of fibre and minerals like calcium and iron, vitamin B6 and (like all seeds) a great source of plant-based protein. Plus, they look cute too.

Holistic Nutritionist, Kim D’Eon, praises the versatility of sesame seeds and says not to forget that Tahini is also a great way to add some nutrition and flavour interest to your soups.

“Tahini is simply ground sesame seeds that create a peanut-butter-type consistency. This Mediterranean staple is incredibly useful for adding a creaminess to sauces and soups and is also full of heart-healthy fat.”

 

Hemp Seeds

Carrot Ginger Soup courtesy of Kimdeon.com

 

Adding hemp seeds to your soup will provide a variety of nutrients including fibre, and omega-3 fatty acids and, are considered a “complete protein” to boot.

D’Eon recommends pairing hemp seeds with any soup or meal that you desire since they have a subtle flavour and texture, but pack a big nutritional punch.

“Hemp seeds are one of my favourites for an allergy-friendly, Omega 3 boost. I encourage everyone to have a bag of these super seeds handy for sprinkling on all sorts of dishes or blending into a creamy, plant-based salad dressing.”

Check out Kim’s healthy hemp additions in her savoury roasted beet soup or carrot ginger soup.

 

Sunflower Seeds

Photo by Jade Aucamp on Unsplash

 

Sunflower seeds are both a tasty and economical treat to snack on. Plus, these seeds are very high in the antioxidant nutrients vitamin E, selenium and magnesium, and make the perfect, crunchy addition to your favourite soups. Try pairing them with pureed tomato, squash or carrot soup to add some extra texture.

 

Pumpkin Seeds

 

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Looking for something to add to soups, salads or just to eat by the handful? ???????? Something that has all the sweet and salty goodness that you can’t get enough of, but that’s also high in zinc, fibre and plant-based protein? Look no further than these gorgeous Honey Roasted Pumpkin Seeds! With a few simple, whole food ingredients and a few minutes in the oven, you can make your very own batch this #WellnessWednesday…or any day. Holistic Nutritionist @kimdeon created the wholesome recipe as a crunchy topper for @aroma.canada’s new Pumpkin Cauliflower Soup because she loves cooking from scratch and finding nutritious and delicious solutions to take meals from meh to amazing! Both Kim and aroma are proud of their pumpkin seeds so they’re sharing the real recipe with us here! ?? 1 cup raw pumpkin seeds ?? 2 tablespoon extra virgin olive oil ??1 tablespoon honey ?? ¼ teaspoon salt & pepper (each) Preheat oven to 400F. In a mixing bowl, mix all ingredients well until evenly coated. Line a baking tray with parchment paper. Convection bake for 4 minutes (or until golden brown) and just starting to making crackling sounds. Cool and store in an airtight container at room temperature. Try them at home as a protein-packed snack, or come into an aroma espresso bar near you and enjoy their crunchy goodness on a Pumpkin Cauliflower Soup. #aromacanada #aromasoupedup

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Not only are pumpkin seeds a favourite addition to any gourmet granola, but they are a go-to soup addition for nutritionists far and wide.

“Pumpkin seeds not only add a great chewy or crunchy addition to meals (depending on how you prepare them), but because they’re high in minerals like zinc and magnesium, these seeds help support a healthy immune system while also being incredibly anti-inflammatory,” says D’Eon.

Of course they’re also high in fibre too and have been shown to improve heart health and reduce the risk of certain cancers.

Looking to add even more flavour and antioxidant boost to your favourite soups? Try adding some fresh herbs like parsley, chives, or chopped basil.

No time to cook and need some nutritious and delicious options? Visit an aroma espresso bar near you and warm up with one of their hearty and healthy soups. (Made with ingredients you can pronounce).

 

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