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The category "seeds" includes not just the familiar sunflower and pumpkin seeds, but also legumes, nuts, and grains, as well as many spices.  



egusi seeds =  agushi seeds = agushie seeds = agusi seeds  Pronunciation:   eh-GOO-see  Notes:  West Africans grind these melon seeds into a meal, which they use to thicken and flavor stews.   Substitutes:  pine nuts OR pumpkin seeds OR ogbono OR cornstarch (if used as a thickener)

ehuru seeds   Pronunciation:  EH-hoo-roo  Notes:  Look for these in African markets.

flax seed = flaxseed   Notes:   This is a good source of valuable omega-3 fatty acids.


hemp seed = hemp seed nut  Notes:   Hemp seeds are a terrific source of protein and other nutrients.  Hemp devotees claim that the seeds are as versatile as soybeans, and that they can be made into oil, milk, tofu, and many other goods.  Look for the seeds (shelled of their hard green husks) in health foods stores.

jackfruit seed    Notes:     Jackfruits are immense and some contain hundreds of nutritious seeds, which resemble chestnuts.   Before eating the seeds, boil them for about five minutes, then roast them.   Substitutes: breadnut seeds OR chestnuts


lotus seeds   Notes:   Look for fresh and dried lotus seeds in Asian markets. Substitutes:   blanched almonds


ogbono = apon = agbono  Pronunciation:    OH-bow-noh  Notes:   You can buy these seeds either whole or ground at African markets.  Nigerians grind them and use them to thicken stews, to which they add a distinctive flavor and a slimy texture.   Substitutes:  okra (also imparts a slimy texture) OR file gumbo OR egusi seeds OR baobab leaves 

pepitas  See pumpkin seeds.

psyllium seeds = isabgul seeds

pumpkin seeds   Notes:   Pumpkin seeds are terrific snacks.  Unlike sunflower seeds, they're usually eaten whole, though hulled pumpkin seeds, called pepitas, are commonly used in Mexican dishes.   To roast fresh pumpkin seeds, wash them and blot them dry, then toss them with salt and melted butter or margarine and bake on a cookie sheet in a 325 oven for about 15 minutes.  To dry fresh seeds, wash and blot them dry as before, but bake them in a warm (150) oven for 1 to 2 hours.  Substitutes:  squash seeds OR sesame seeds OR sunflower seeds


squash seeds  Notes:   The seeds of various squashes, like pumpkin and acorn squash, make terrific snacks.  To prepare, wash the seeds, then blot them dry, and mix them with salt and butter.  Spread the seeds on a baking tray and bake them in a preheated 325 oven for about 15 minutes.  Substitutes:  pumpkin seeds OR sesame seeds OR sunflower seeds


sunflower seeds   Notes:   Sunflower seeds are nutritious snacks.  They're often sold in their shells, which you're supposed to crack open in your teeth and spit out after you've eaten the kernel within.  Shelled sunflower seeds are also available for the more fastidious, and for cooks who want to add the seeds to breads, salads, casseroles, and trail mixes. Substitutes:  pumpkin seeds OR peanuts (for snacking) OR pine nuts

uda seeds   Pronunciation:   OO-duh  Notes:  Look for these in African markets.

watermelon seeds = bizeer batehh  Notes:  These are much larger than the black watermelon seeds that we're familiar with.  They're usually cracked open and eaten like sunflower seeds.  Look for them in Middle Eastern markets.  Substitutes:  pumpkin seeds OR sunflower seeds



Copyright 1996-2005  Lori Alden