Cooking with Nuts and Seeds: A Nutritious and Delicious Adventure

Time you went nuts? Nuts and seeds have long been celebrated for their nutritional benefits and versatility in the kitchen. From adding a crunchy texture to your favourite dishes to enhancing flavours, these tiny powerhouses are a fantastic addition to any diet.

In this blog post, we’ll explore various ways to incorporate nuts and seeds into your cooking, highlighting their health benefits and sharing some delightful recipes.

Health Benefits

Nuts and seeds are packed with essential nutrients, including healthy fats, protein, fibre, vitamins, and minerals. Here are a few key benefits:

Heart Health: Nuts like almonds, walnuts, and seeds such as flaxseeds and chia seeds are rich in omega-3 fatty acids, which help reduce bad cholesterol levels and improve heart health.

Weight Management: Despite their high fat content, nuts and seeds can aid in weight management. Their protein and fibre content help keep you full and satisfied, reducing overall calorie intake.

Antioxidants: Many nuts and seeds are high in antioxidants, which help combat oxidative stress and reduce inflammation in the body.

Bone Health: Seeds like sesame and chia are excellent sources of calcium and magnesium, essential for maintaining strong bones.

How to Use Nuts and Seeds in Cooking

Breakfast Boosters

Nut Butter Spread: Swap your usual spread for almond or cashew butter on toast. Top with banana slices and a sprinkle of chia seeds for an extra nutrient boost.

Seeded Porridge: Add a tablespoon of flaxseeds or chia seeds to your morning porridge. These seeds absorb liquid, creating a satisfying texture and adding a dose of healthy fats and fibre.

Salads and Sides

Nutty Salad Toppings: Sprinkle toasted pine nuts or chopped walnuts over salads for added crunch and flavour. They pair particularly well with leafy greens and roasted vegetables.

Quinoa and Seed Pilaf: Cook quinoa with vegetable stock and stir in sunflower seeds and pumpkin seeds. This makes a nutritious and flavourful side dish.

Main Courses

Nut-Crusted Fish or Chicken: Coat your fish or chicken fillets with a mixture of ground almonds, breadcrumbs, and herbs. Bake until golden and enjoy the crunchy texture and rich taste.

Seeded Breaded Tofu: Marinate tofu slices, then coat with a mixture of sesame seeds and breadcrumbs. Bake or fry until crispy for a delicious plant-based protein option.

Snacks and Desserts

Trail Mix: Create your own trail mix with a combination of nuts (such as cashews, almonds, and pecans), seeds (pumpkin and sunflower), and dried fruit. This is a perfect on-the-go snack.

Nutty Granola Bars: Make homemade granola bars with oats, honey, and a mix of your favourite nuts and seeds. These bars are great for a healthy snack or breakfast on the run.

Recipes

Almond and Chia Seed Porridge

Ingredients:

50g rolled oats

1 tbsp chia seeds

250ml almond milk

1 tbsp almond butter

1 banana, sliced

1 tsp honey (optional)

Instructions:

Combine the oats, chia seeds, and almond milk in a saucepan.

Cook over medium heat, stirring occasionally, until the mixture thickens (about 5-7 minutes).

Stir in the almond butter until well combined.

Serve topped with banana slices and a drizzle of honey if desired.

Walnut and Herb-Crusted Salmon

Ingredients:

2 salmon fillets

50g walnuts, finely chopped

2 tbsp breadcrumbs

1 tbsp fresh parsley, chopped

1 tbsp Dijon mustard

Salt and pepper, to taste

Olive oil spray

Instructions:

Preheat the oven to 180°C (350°F).

In a bowl, combine the chopped walnuts, breadcrumbs, parsley, salt, and pepper.

Spread a thin layer of Dijon mustard on each salmon fillet.

Press the walnut mixture onto the mustard-coated side of the salmon.

Place the fillets on a baking tray lined with parchment paper and lightly spray with olive oil.

Bake for 12-15 minutes, or until the salmon is cooked through and the crust is golden.

Conclusion

Incorporating nuts and seeds into your cooking is an easy and delicious way to boost your nutritional intake. Whether you're looking for a crunchy addition to your salads or a nutrient-dense snack, these versatile ingredients have got you covered. Experiment with different combinations and recipes to find your favourite ways to enjoy the benefits of nuts and seeds. Happy nut and seed cooking!