John Myers
What exactly is oilseed: is it grain, does it include soy? Many people who come across the term ask themselves these questions. We bring light into the darkness – and provide inspiration for use in the kitchen.
Tasty and healthy: oilseeds
Oilseeds are the seeds of flax or sesame – this explanation is obvious, but it is only half the truth. Because the term includes all plants that are mainly cultivated for the production of vegetable oil. According to this definition, some nuts, rapeseed, or soy are also included, as well as the high-fat psyllium, although no oil is made from them. In common sense, the list of oilseeds includes the following foods:
- cottonseed
- pumpkin seeds
- linseed
- Poppy
- sesame
- sunflower seeds
What they all have in common is the high-fat content of 30 to 45 percent, which makes oilseed a very nutritious food. In addition, minerals, vitamins, roughage, and protein contribute to a good nutrient balance and it is worth incorporating these little powerhouses into your diet more often.
Recipes with oilseeds: from bread to sauce
The numerous types of oilseed bring variety to the kitchen, so you can vary an oilseed bread as you like. Bake it sometimes as pumpkin bread, sometimes as sunflower seed bread or sprinkle sesame seeds on the crust of bread rolls. You can also grind oilseeds: this is how the aroma of poppy seeds unfolds particularly well. In recipes such as our poppyseed sour cream cake, we therefore recommend chopping it up, preferably in a mortar. Sesame seeds can also be processed into a hearty mush: tahini is an oriental specialty that goes wonderfully with bread and as a sauce with many dishes. Another use for oilseeds is in breakfast cereal. Kernels or seeds add a crunchy bite to any mix and increase nutrient density. Oilseed also provides additional flavor, valuable vital substances, and a little crunch as a topping over porridge or cereal porridge.
Use special properties: oilseeds as an egg substitute and low-carb flour
Since many oilseeds are grown in Germany, they are fresh and cheap. In addition to consuming them directly as an ingredient, you can take advantage of the special properties of some oilseeds in baking and cooking. Flaxseed, for example, has a high binding power and can be used as an egg substitute in vegan cuisine. Ground oilseeds can replace part of the grain flour in baking and thus play a role in low-carb and ketogenic diets.
