Liven Up Healthy Office Meals with These 5 Nutrient-Rich and High-Fiber “Superseeds”

Posted by on Wednesday, May 28th, 2014 with Comments Off on Liven Up Healthy Office Meals with These 5 Nutrient-Rich and High-Fiber “Superseeds” Comments

It’s no secret that eating healthy office meals can require some creativity… after all, you can only eat so many sad salads for lunch before you start rethinking whether losing that last five pounds is really worth it.

The good news is that there are lots of ways to eat a delicious, healthy, and varied diet at work! From choosing more nutritious takeout to celebrating Meatless Monday with your coworkers, there are a number of strategies you can employ to stay committed to your healthy food habits. One secret weapon you may not have considered yet? Superseeds.

bowl of yogurt with nuts and seeds

Hemp and pumpkin seeds are easy to slip in healthy dishes, from yogurt to salad, and add a big nutritional punch for their small size.
Image source: Flickr user Jennifer

Nuts may get all the glory, but seeds are just as nutrient-rich and easily incorporated into your daily routine. While most seeds are relatively high in calories and should be eaten in moderation (around a handful per day), they’re also high in fiber… which helps you feel full long after you’ve finished your “light” lunch.

Want to get the biggest bang for your buck? Try a few of these “superseeds” during your upcoming office meals:

roasted pumpkin seeds

Roasted pumpkin seeds add a fiber-filled crunch to salads.
Image source: Flickr user Brian Jackson

Pumpkin seeds 

The benefit: Magnesium. This mineral – one that most of us don’t get nearly enough of — is crucial to more than 300 bodily functions, from blood pressure regulation to your ability to focus and pay attention. Pumpkin seeds are one of the richest food sources of magnesium, with a quarter-cup containing nearly half of your daily recommended intake.

How to eat them: Pumpkin seeds (also called pepitas) add a wonderful crunch and a nice dose of fiber to salads.

pizza with pine nuts and whole wheat crust

Pine nuts are perfect added to pesto or atop a vegetarian pizza.
Image source: Flickr user Seth Anderson

Pine nuts

The benefit: Yes, pine nuts are actually seeds —  and a fantastic source of monounsaturated fat, the heart-healthy “good fats” found in olive oil and avocados. They are calorie-dense, however, so don’t go overboard if you’re watching your weight.

How to eat them: When you’re planning a catered meal, ask for pine nuts to be added to the pasta dish; or, next time you order pizza, get a pie with a whole-wheat crust and pine nut pesto for a healthy twist on a go-to office lunch!

Hemp seeds

The benefit: Despite their distant relation to the plant strain that produces marijuana, hemp seeds will not make you feel ultra-relaxed or give you the munchies. Rather, hemp seeds are a complete protein source, with all the essential amino acids our bodies need (packing 10 grams of protein in just two tablespoons), making them a favorite snack for vegetarians and a hearty choice for omnivores, as well.

How to eat them: You may have to order in from a health-food restaurant to get your hemp seed fix during office meals, but it’s well worth it. Mixed into a rice pilaf, added to salads, even blended into salad dressings: establishments that cater to vegetarians find all kinds of ways to incorporate chewy, nutty hemp seeds.

yogurt with granola and chia seeds

Chia seeds add a ton of fiber to your morning yogurt.
Image source: Flickr user Meng He

Chia seeds

The benefit: This buzzy “superfood” has gotten a lot of attention lately… and most of it’s well-deserved. Chia seeds are packed with fiber and omega-3 fatty acids, and may help manage blood sugar and energy levels.

How to eat them: Chia seeds are an excellent, albeit unusual, addition to the spread at an office breakfast meeting. Perfect sprinkled on top of yogurt or into oatmeal, just one tablespoon of chia seeds has more fiber (5 grams) than a whole cup of brown rice (and unlike their equally buzzy cousin flaxseeds, chia seeds don’t need to be ground to be absorbed by our bodies).

Sunflower seeds

The benefit: Sunflower seeds may not have the trend appeal of chia seeds, but this ballpark staple is still one of the best whole-food sources of vitamin E out there. Vitamin E acts as an antioxidant to protect your cells from harmful free radicals, and may help prevent or reduce the risk of death from heart disease.

How to eat them: Like pumpkin seeds, sunflower seeds are an excellent addition to a hearty salad. They’re also a tasty snack to serve during meetings, as long as you go for the pre-shelled variety.

From health-conscious lunches to a spread of meeting-friendly snacks, finding the right superseeds and the right dish for your dietary needs is easy at With plenty of menus to choose from, easy online ordering, and prompt delivery, we’ll help make sure your office meals are healthy, wholesome — and never boring!

When it comes to feeding employees and coworkers, make your company's food program really count! If your workplace dining plan needs to take it up a notch — or if you don't have one at all — is here to help. From Virtual Cafeteria Service to diverse menus to local takeout & offers customizable dining solutions for every business and budget. Contact us today to get started!

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