Chia or Sunflower?

--- and, I think you would know better Hala -- wouldn't the sprouted sunflower seeds be slightly fewer calories as well? -- I use unsalted roasted sunflower seeds -- but I believe the roasting process does add to the calorie count?

Great point about the Omega 6 vs the 3... unfortunately most American diets are far too high in the 6.

Less calories - Yes and no..Depends how you body process the roasted vs the raw sprouted.

Because they absorb water - the sprouted seeds volume/weight would be higher than the dry seeds. And the sprouted seeds have more bioavailable proteins and sugars...

But because sprouting makes them more bioavailable than raw non-sprouted seeds, we can digest and absorb more.

Roasted vs sprouted - I pick sprouted anytime, because the roasting adds fat, and chemicals, and makes them more bioavailable than raw seeds.

Plus it is easier to eat the roasted. And you don't know the quality of the seeds before the roast them (mold, contamination, etc) Everytime they process the food - things are added...

Most raw nuts needs to be at least soaked. When I started soaking my nuts and seeds - I can really feel a huge difference how my body reacts to them. I still can't eat pumpkin seeds. No matter what I try to do - I get horrible gas.

http://www.foodmatters.com/article/the-benefits-of-soaking-n uts-and-seeds

• To remove or reduce phytic acid.
• To remove or reduce tannins.
• To neutralize the enzyme inhibitors.
• To encourage the production of beneficial enzymes.
• To increase the amounts of vitamins, especially B vitamins.
• To break down gluten and make digestion easier.

https://greenfieldfitnesssystems.com/soak-time/

Time chart for how long to soak them. But there are other sites that also offer good advice.

Thanks,everyone, for the great info and ideas! I had really wanted granola for my yogurt, but it all had nuts (ick) and way too much sugar.

But...just a while ago while searching for raw sunflower kernels, I found this and I ordered it, I think it might be just the ticket!

Gerb's Super 5 Seed Granola (Pumpkin, Sunflower, Chia, Hemp, Flax)

Fingers crossed and we shall see, it will be here Sunday!

I use some sunflower seeds in my salad adds a nice crunch.

When I was eating yogurt (I've become whey intolerant) I added hemp hearts. They add crunch and protein and fiber. They are also a good source for omega 3&6.

This is my favorite yogurt or cottage cheese topping - Protein Granola

http://theworldaccordingtoeggface.blogspot.com/2016/07/farme rs-market-breakfast.html

I do the Chia seeds for the Omega's (mentioned above) based on the recommendation of NUT following blood work. I'm looking at hemp seeds. The protein content is interesting. I am really enjoying hemp based protein powders.

I add sliced strawberries or blackberries to my yogurt. Just 3 or 4 berries have very few carbs or calories and give a nice texture with some crunch. Also very filling.

Hi there. I am a big fan of Chia seeds. I put them in my smoothies, in yogurt or kefir... Etc. You can sprinkle them on just about anything. There are several easy healthy chia pudding recipes too.

As far as Sunflower kernels, roasted vs raw has about the same health benefits so enjoy your unsalted roasted kernels hehe. I tried raw sunflower kernels and they were crunchy to me, but a different taste... I prefer the roasted taste.