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Nuts and Seeds in Our Pantry

by Slaven Beram
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Nuts and Seeds


Cashew nuts are a very important part of our kitchen cabinet. We use them in everything: plant-based cheeses, desserts – especially raw, spreads, pestos, to make cashew cream … They are packed with antioxidants, minerals, and vitamins that are essential for our health.

Brazil nuts are the densest food source of bioavailable selenium. Selenium is an antioxidant that plays many important roles in our body. Enjoying just one to two brazil nuts per day can be all you need to maintain a healthy level of selenium in your body.

Almonds are high in vitamin E and have more magnesium than most nuts. Raw or roasted, they make a great base for cakes and other sweets. They also make delicious nut butter and non-dairy milk.

Hazelnuts – Amazing tasting snack especially when toasted or made into a butter. They have been shown to improve heart, brain and skin health.

Macadamia nuts have a sweet taste and are a rich source of energy. As a natural, whole food, they contain antioxidants, vitamins, and minerals with significant health-boosting potential. They also have high amounts of vitamin B1 and magnesium.

Peanuts are a great source of protein, and a good source of vitamins and minerals, like biotin, copper, folate, vitamin E, thiamin, and magnesium. They are also rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet.

Pine nuts are actually not nuts at all but the seeds of the pine cone. They can be a potent appetite suppressor because they are a good source of polyunsaturated fat known as pinolenic acid. They are also high in heart-healthy monounsaturated fats.

Pecan nuts contain more fat than just about any other nut. But they are also rich in numerous vitamins and minerals which are known for promoting various aspects of health.

Walnuts not only taste great but are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard to find omega-3 fatty acids. You can put them in salads, various vegetable dishes, desserts…

Pistachios – The health benefits include a healthy heart, weight management, protection against diabetes and hypertension, and improved digestion. The vitamins, minerals, fats and protein found in pistachio are all very good for your health.


Flax seeds are one of the greatest plant sources of Omega-3 fatty acids. They help you improve digestion, give you clear skin, lower cholesterol, reduce sugar cravings, balance hormones, fight cancer and promote weight loss… We recommend ground over the whole flaxseed because the ground form is easier to digest.

Sunflower seeds are great in smoothies, crackers, and bread, and for a snack, just a handful will take care of your hunger. Healthwise, they have anti-inflammatory and cardiovascular benefits and they are rich in selenium.

Pumpkin seeds are a great source of zinc and magnesium. Raw or toasted, they make your crackers, bread, and porridge taste much better.

Chia seeds are among the healthiest foods on the planet. They are loaded with nutrients that have important health benefits for your body and brain. Originally grown in Mexico, the seeds were highly valued for their medicinal properties and nutritional value. In fact, they were even used as currency.

Sesame seeds are one of the initial oil seeds known to humankind and an important source of phytonutrients such as omega-6 fatty acids, antioxidants, vitamins, and dietary fiber. They have a delicate nutty flavor and they can be used (especially toasted) in many recipes – to make your crackers taste better, to make that lovely tasting hummus, gomashio, tahini, etc. We just love them.

Hemp seeds are highly nutritious and they provide a broad spectrum of health benefits. Hemp is not a complete protein, but when you combine it with nuts, lentils, dried beans, and grains, it can help you get all of these essential amino acids. It is also great for raw desserts.

Photo source: Freepik

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