With the wide variety of nuts and seeds on the market, it is increasingly easier to add them to our diets.
They bring a huge range of benefits, with healthy fats, proteins and some fiber. In addition they also provide a number of micronutrients that we sometimes have trouble getting into our diet including magnesium, B vitamins and iron.
A healthy portion of nuts and seeds corresponds to a quarter cup.
Breakfast A pinch of chia seeds in your porridge, smoothie or cereal will offer an increase in protein, fiber, omega-3s and antioxidants.
You can even add hemp seeds to your smoothie to get extra protein.
Put your favorite nuts or seeds in salads to bring texture and crunchiness. Virtually all nuts and seeds work well, however, these are particularly delicious options: nuts, almonds, pumpkin seeds, sunflower seeds, peanuts, pistachios, sesame seeds and chia seeds.
You can also mix pumpkin seeds with garlic, coriander and add to the lemon juice.
Dinner For dinner, it is a good request to use pistachios on a plate of salmon ortofu, or use pine nuts to make a homemade pesto( just add basil, garlic and parmesan to the mixture).
Use cashew nuts instead of sour cream in stews and soups to bring a rich and smooth texture.
Mix a handful of almonds with frozen bananas, unsweetened coconut flakes and an ounce of milk to create your super-easy and creamy home-made ice cream.
Almonds will not only add an increase in protein content but will also include healthy fats, fiber, vitamins and minerals.
Just snacking on nuts or seeds is already a great snack, but you can add them to other snacks.
You can toast nuts and seeds and add them to the popcorn, for example. Nut butter is also a very nutritious choice. The protein in walnut butter will help keep you sated for longer and will help prevent a spike in blood sugar.