If 2011 was the year of the flaxseed, 2012 is all about hemp seeds and chia seeds (more on chia later). Rich in magnesium, potassium, iron, protein and essential omega-3, -6 and -9 fatty acids, hemp seeds are tiny but filling. And unlike flaxseeds, they aren't bound up in a hard shell, so you don't have to grind them to unlock their nutritional benefits. They taste a bit like pine nuts, and their soft texture makes them ideal for mixing into smoothies; Keri Glassman, MS, RD, CDN, and founder of the nutrition counseling and consulting practice Nutritious Life
, blends them with hemp milk (though you could also use soy, almond or rice milk), bananas, cinnamon and a spoonful of peanut or almond butter for a power breakfast. You can also sprinkle them on salads.
Hemp seeds, $6 for 2 ounces, Happy-Hemp.com