Nuts & Seeds


Photo attribution: 

Flickr: HealthAliciousNess

pumpkin seeds.jpg

Photo attribution: 

Flickr: HealthAliciousNess

mixed nuts.jpg

Photo attribution: 

Flickr: s58y

Foods Included

Almonds, Walnuts, Cashews, Macadamia Nuts, Brazil Nuts, Hazelnuts, Pecans, Sesame Seeds, Flaxseeds, Sunflower Seeds


Buy It

  • Look for bulk bins in busy stores (to ensure freshness) so you can buy the exact amount that you need. This can help you save money since some nuts are more expensive than others.
  • Choose nuts and seeds that are fresh -- rancid or spoiled nuts and seeds can make you sick.

Store It

  • Keep nuts and seeds in a dry, cool place if you'll be eating them soon.
  • Store nuts and seeds in the refridgerator or freezer to avoid spoiling.

Cook It

  • Eat nuts right out of your hand!
  • Add nuts to dried fruit and other non-perishables, like pretzels or dark chocolate pieces, to make your own trail mix.
  • Chop nuts and sprinkle over salads to add some crunch and healthy fat.
  • Sprinkle seeds, like sesame seeds, over stir frys or steamed vegetables.
  • Add nuts to muffins or quick breads.
  • Roast nuts: Preheat the oven to 350˚F. Spread raw nuts on a baking sheet and roast in the oven for 5 minutes. Stir nuts so the nuts on the outer edges are moved to the middle and the nuts in the middle are moved to the outer edges. Return nuts to the oven and roast for another 3-5 minutes, checking for doneness. Nuts should look a little bit darker and start smelling nutty. Once they're done, transfer to a plate to cool. Don't let them cool on the hot baking sheet because they might burn.

Why It's Great

  • Vitamin E protects cells in our body from damage and keeps our immune system healthy.

  • Healthy fats are good for our skin and brain, and help us feel satisfied after a meal.


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