Give Your Salads a Boost With The Healthy Power of Mixed Nuts and Seeds

If you’re looking to make your salads more exciting, satisfying, and nutritious, there’s one simple trick that works every time: add a generous handful of mixed nuts and seeds. 

Whether you're building a light lunch, a hearty dinner bowl, or a vibrant side dish, these natural gems can take your salad from basic to brilliant with ease. 

Especially if you have become a little bit jaded with lots of easy-to-prepare salads during this heatwave. 

Why Add Nuts and Seeds to Your Salad?

1. Crunch and Texture

Let’s face it, salads can sometimes be a bit samey. A mix of nuts and seeds adds much-needed crunch, which instantly makes your meal more satisfying. 

Toasted almonds, walnuts, sunflower seeds, or pumpkin seeds all bring unique textures that contrast beautifully with leafy greens, tomatoes, or soft cheeses.

2. Nutrient Boost

Nuts and seeds are nutrient powerhouses. They're rich in:

Healthy fats (especially omega-3s and monounsaturated fats)

Plant-based protein

Fibre for digestive health

Vitamins and minerals like magnesium, vitamin E, selenium, zinc, and B vitamins

Adding them to your salad helps you feel fuller for longer and gives your body essential nutrients it might otherwise be missing.

3. Better Blood Sugar Balance

Combining greens and vegetables with fats and proteins from nuts and seeds slows down digestion and helps regulate blood sugar levels. This is especially helpful if you’re trying to manage weight, energy dips, or insulin sensitivity.

4. Heart-Healthy Benefits

Numerous studies have shown that regularly eating nuts and seeds is linked to lower risks of heart disease. They can help reduce cholesterol levels, lower blood pressure, and support overall cardiovascular health, a tasty way to protect your heart!

5. Flavour Enhancer

Each nut and seed has its own personality – sweet, savoury, earthy, creamy or even slightly bitter. Toasted hazelnuts add a lovely warmth, while sesame seeds bring nutty depth. A scattering of mixed seeds can complement everything from balsamic dressings to citrus vinaigrettes.

How to Add Them to Your Salad

Keep it simple: A handful of mixed seeds (pumpkin, sunflower, flax, sesame) adds a lovely crunch.

Go gourmet: Toast some pecans or walnuts or seeds in a dry pan, then drizzle over honey and a pinch of sea salt before tossing into your salad.

Use flavoured nuts: Lightly spiced almonds or tamari-roasted sunflower seeds give your dish a real kick.

Sprinkle on top: Use as a finishing touch after tossing your salad – this keeps them crisp and crunchy.

Great Combinations to Try

Rocket, beetroot, goat’s cheese or feta + walnuts, 

Spinach, orange, fennel + sunflower seeds

Kale, quinoa, roasted veg + pumpkin and flax seeds

Mixed greens, avocado, cherry tomato + toasted almonds

Adding nuts and seeds to your salad isn’t just about flavour or texture – it’s about making every mouthful more enjoyable, satisfying, and nourishing. They’re an easy, affordable way to transform your bowl into a well-balanced meal that your body (and your taste buds) will thank you for.

So next time you’re building a salad, go nuts! And don’t forget the seeds!