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.