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Nuts & Seeds

Photo of raw almonds
Photo of raw pumpkin seeds
Photo of mixed, raw nuts
Photo credits (left to right): Photo credits (top to bottom): Flickr: HealthAliciousNess; Flickr: HealthAliciousNess; 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.

Try It

Zucchini and Leeks with Walnuts
20 mins
Zucchini and Leeks with Walnuts
Kale Salad with Nuts and Seasonal Fruits
15 mins
Photo of Kale Salad with Nuts and Seasonal Fruits
Apple Celery Slaw with Nuts
20 mins
Photo of Apple Celery Slaw with Nuts in a bowl
Wild Rice with Dried Fruit and Nuts
55 mins
Photo of the prepared dish
Broccoli Salad with Sunflower Seeds
15 mins
Photo of prepared Broccoli Salad

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