Nuts & Seeds

 The truth About Nuts & Seeds

Nut Butter

Almond butter is excellent in cookies and cupcakes! How about trying a nut butter soup? Nut butter would be excellent as a base!

According to the research, “Per serving it has one of the least calories, it’s a good source of protein and the most fiber of nut butter. “

 Almonds are loaded with antioxidants and are high in vitamin E. Almonds can assist with blood sugar control and are low in carbs but high in healthy fats,

Try some almond butter in the morning on toast, with tea. When your energy level is low, it will steady you and reduce your food cravings.


Tahini is prepared in many different ways and used in countless dishes depending on the culture. Tahini is a Middle Eastern condiment made from ground hulled sesame seeds. You will most commonly find Tahinini as a dip and in hummus. If you toast the seeds, the result is a pleasant and earthy flavor.

Tahini’s health benefits are bountiful compared to many other dips and dressings, as dips are high in saturated fat and empty of nutritional value. The sesame seeds tahini are rich in calcium, magnesium, manganese, and zinc.

The vitamins and minerals in sesame seeds affect hormonal balance, iron absorption, skin tone, reduce inflammation, bone density, and muscle. 


 Almonds make great ingredients in smoothies, snacks, and soups. 

It has good fiber content, aids in proper digestion, and increases energy levels when you are feeling depleted. We can also find various evidence of almonds health benefits in maintaining cholesterol levels.

I munch on almonds throughout the day; it helps reduce cravings.


Do you remember the old wives’ tale that walnut increase brain size? Perhaps, because they look like little brains. Although walnuts may not help the brain grow in size. Consumed daily, almonds can benefit our well being.

Walnuts offer a plethora of minerals and vitamins, which keep the body going. If you want a snack, add them to a salad or a smoothie. Walnuts contain B Vitamins, Vitamins K, C, and E. Vitamin K is essential to blood clotting. 


Pecan is similar to walnuts as they also have a sweet, buttery taste. It is best known as an American classic, pecan pie. A great recipe idea is to combine them with other nuts, such as a trail mix.  

Pecans lower the risk of high cholesterol, hypertension, diabetes, and cancer. Pecans contain Vitamin A, vitamin D, iron, vitamin b-6, and more. Plus, they are a great weight management snack.


Cashews have a sweet and buttery flavor. Cashews can be enjoyed as a snack eaten salted or sweetened. Cashews can be a garnish in various kinds of sweets and desserts. Split or crushed along with almonds and pistachio. Cashews are often sprinkled over desserts and are blended into healthy drinks.   

Cashew nuts, nutritional content includes vitamin K, vitamin E, Folate, vitamin B6, vitamin B3, vitamin B2, vitamin B1, and vitamin C. They are rich in monounsaturated fats.  

 Sesame seeds

Sesame seeds are used as part of many health-promoting and anti-aging recipes. You can sprinkle these seeds in your cereals or any other dishes at mealtime. Sesame seeds are rich in calcium, magnesium, manganese, and zinc. 

Try mixing them with your yogurt or smoothie for a rich nutty flavor. In Japan, whole seeds are found in mixed greens and baked snacks. You will also find sesame seeds sprinkled over sushi rolls, my favorite dish.

Black sesame seeds are also popularly used in Korean cooking to marinate meat and vegetables.

 Flax Seeds 

Flax seeds are ideal for vegetarians and vegans who cannot use fish oil or eat fish due to their dietary constraints. You can add ground or whole flaxseeds to a wide variety of food, such as muffins or smoothies, to start your day off. 

Flaxseeds are loaded with omega-3 fatty acids, lignan, and fiber. It’s known to improve cholesterol, lower blood pressure, and much more. They have also been linked to helping ward off the effects of dementia and improve cognitive behavior in adults.

Chia Seeds 

Chia seeds are black and have a mild, nutty flavor. Rich in vitamin A, vitamin C, and vitamin E, Chia seeds enrich baked goods such as bread and muffins. In vegan baking, they can replace eggs.

Try a green chia smoothie—blend 2 cups of spinach, 1.5 cups of water, and two tablespoons of chia seeds. Then, add one peeled orange, a cup of strawberries, and a cup of frozen blueberries and blend again.