Poppy seeds

I have started eating more eggs as a source of cheap protein, but I'm not keen on the taste of them, so I scramble them and add other flavourings to help the taste. Whilst looking through our spice rack I found a packet of poppy seeds. I like the taste of them on bread so I experimented with them in my eggs. I was pleasantly surprised with the result, they added a nutty taste that wasn't overpowering.

I decided to investigate these tiny seeds and see if they have any benefits to a healthy diet. It turns out they are packed full of vitamins and minerals. They contain folates, niacin (vitamin B), thiamine (B1), riboflavin (B2), pantothenic acid (B5), pyridoxine (B6), vitamin A, vitamin C, vitamin E and vitamin K. They are also a good source of calcium, copper, magnesium, manganese, phosphorus, selenium and zinc.

Be careful though as they are quite high in calories with 525 calories per 100 grams. They also have over 40 grams of fat, although the fats contained in poppy seeds are good for you and help lower LDL cholesterol and increase HDL cholesterol. Studies show that diets high in monounsaturated fatty acids, like those contained in poppy seeds, helps to prevent coronary artery disease and strokes. There have also been studies that indicate the oleic acid in the seeds help to combat breast cancer.

Ideas for including poppy seeds into a healthy diet 

 

Other than adding them to dishes like scrambled egg, they work well with lemon and other seeds and nuts.  I have also added them to coleslaw and commercial light or low fat salad dressings.

1. Poppy seed & walnut pasta. Melt 30g butter in a pan, fry 2 large garlic cloves (thinly sliced). Once the garlic is just turning golden, add 25g of poppy seeds and cook for a further minute. Then add 25g of crushed walnuts and cook for another minute. Pour over a ribbon pasta, such as tagliatelle, and then sprinkle over finely grated zest of a large lemon. Toss the pasta to coat it in the mixture, this should serve 4 people. This goes well with a garden salad with no dressing as you already have the delicate flavour of the pasta sauce.
2. Poppy seed broccoli. Heat 2 tsp of olive oil in a frying pan and fry 1 tbsp of poppy seeds for a minute to release their flavour. Sprinkle in 1/4 tsp of paprika and then add enough steamed broccoli for four people and stir well to coat the broccoli in the seeds. Dish up the broccoli and garnish with a teaspoon of grated Parmesan cheese.
3. Fruit salad with poppy seed dressing. In a blender or food processor, combine 1 banana, 60ml orange juice, 1 tbsp lime juice, 2 tbsp poppy seeds, 1 tbsp raspberry vinegar, 1/4 tsp olive oil, 30g raspberries, a pinch of salt and pinch of cayenne pepper, and puree until smooth. Cover tightly and refrigerate until ready to use. Chop up assorted fruit and dress with the poppy seed dressing. There is enough dressing for about 6 - 8 salads.

One thing to note, other than the high oil content of these seeds, they reportedly can provide a false positive on drug tests for opiates. I don't know if this is a myth or not, but it is worth bearing in mind.