Not just for the birds
Nuts and seeds promote SO many healthy pathways in our bodies! Foods like almonds, pistachios, chia seeds, flax seeds, and walnuts have been shown to reduce the risk of heart disease, improve insulin sensitivity, and reduce inflammation1. If we want to live healthy lives, adding in more nuts and seeds is a must.
I’m a big believer that small habits add up to big changes over time. Rather than trying to eat bowls of nuts and seeds in one sitting (which would probably NOT make your digestive system happy), try adding in smaller amounts into the foods you are already making throughout the day.
Here are nine recipes and methods that have worked to boost my family’s intake of nuts and seeds, little by little:
- Lemon Chia Seed Muffins
My daughter loves these, and I love the boost of fiber and omega-3 fatty acids from the chia seeds! I sub out gluten-free flour and add the zest of one lemon to this recipe: https://spendsmart.extension.iastate.edu/recipe/lemon-chia-seed-muffins/.
- Ground Flax on Salads
My friend taught me this trick- just add a sprinkle of ground flax seeds to the top of a homemade salad, and you’ll boost your healthy fat intake without changing the taste of your meal.
- Chia Pudding
If you haven’t tried chia pudding yet, you’re in for a treat. Here’s a simple recipe to get you started: https://minimalistbaker.com/how-to-make-chia-pudding/#wprm-recipe-container-34136. I love using coconut milk and then stirring in shredded coconut!
- In Smoothies
You can add chia seeds, ground flax seeds, nut butters, and even whole nuts to smoothies. Here’s an example from Half Baked Harvest: https://www.halfbakedharvest.com/thick-creamy-chocolate-pistachio-chia-shake/.
- Granola + Yogurt
Your yogurt is just BEGGING to be topped with a granola filled with nuts and seeds! Here’s a basic, nutrition-packed granola recipe: https://cookieandkate.com/healthy-granola-recipe/#tasty-recipes-23967-jump-target.
- Homemade Trail Mix
That’s right, no recipe needed. Mix up a small handful of nuts with dark chocolate, dried fruit, and/or popcorn to help you make it to supper time. Be cautious if you buy roasted rather than raw nuts- many are roasted in highly processed, inflammatory oils2 (like canola, vegetable, or soybean oils) and should be limited.
- Walnut Carrot Muffins
Try these healthy carrot muffins from Pinch of Yum, and be sure to add in walnuts! https://pinchofyum.com/carrot-muffins.
- Cashew Crunch Salad
https://pinchofyum.com/cashew-crunch-salad-with-sesame-dressing I skip the chow mein noodles and this Asian salad is still so delicious.
- Chipotle Tahini Bowls
https://pinchofyum.com/chipotle-tahini-bowls The name might sound strange, but my whole family actually loves these bowls (granted, my kids don’t always eat the sauce). Tahini is made from sesame seeds!
1https://www.weightandwellness.com/resources/podcasts/nuts-and-seeds-ask-nutritionist
2https://health.clevelandclinic.org/seed-oils-are-they-actually-toxic