Tasty Ways to Enjoy Nuts and Seeds

Jan 18, 2016 (updated Mar 13, 2020)

There are so many good reasons to get nutty. Nuts and seeds are absolutely delicious, whether you’re simply snacking on them or mixing them into your favorite recipes to add texture and flavor. They also come with a surprising number of health benefits, largely due a result of their high doses of protein, fiber and heart-healthy fats. In fact, studies consistently show that nut eaters are slimmer and healthier than people who don’t eat nuts.

Because nuts are rich in fat—and therefore, calories—you’ll probably want to watch your portions. Read on to learn how much you can have each day, and how to enjoy a variety of nuts. Also, if you suffer migraines or IBS, pay attention to how you feel after eating nuts and seeds, as they may trigger symptoms in some people.

Almonds

Almonds offer more calcium than any other tree nut, making them a boon for bone and heart health. Although 40 percent of the world’s almond supply is used by chocolate manufacturers, the nut doesn’t need loads of added sugar to satisfy. Simply sprinkle your favorite spices or seasonings over whole almonds and stick ‘em in the oven for 15 minutes to get that cozy, toasted taste. (Try my recipe if you like the sound of paprika, cumin and Old Bay seasoning with a cayenne kick—yum.)

You can also use sliced almonds as a crunchy topping for oatmeal, yogurt, fresh salads, warm casseroles… you name it. Need something nutty for the kids? Try combining 2 ounces of chopped almonds with whole-wheat bread crumbs to create a healthy “breading” for chicken tenders. And don’t forget about almond butter! Spread 1 or 2 tablespoons on a banana, apple slice or celery sticks for a filling snack, or spoon the stuff into a delicious fruit smoothie like my Banana-Almond Energizer.

Cashews

The rich, milky flavor of cashews has always given them an indulgent edge, so it’s no surprise cashew cream has become a tasty topping for steamed veggies, baked potatoes or pasta. If you’re vegan, lactose-intolerant or simply looking for a dairy-free treat, try my Cashew-Cheese Sauce.

Cashews are great worked into meals, too. If you’re a fan of ethnic cuisine, add a handful of cashews into stir-fries and curries for a satisfying crunch. Or try them in my savory Chicken Lettuce Wraps if you want a more modern crowd-pleaser. Cashews can also be great additions to salads and veggie dishes (broccoli, green beans, snow peas). And, like almond butter, cashew butter can give you a yummy break from plain ol’ peanut butter: Spoon it into fruit smoothies or try spreading some on a banana, apple slices, celery sticks or rice cakes at snack time.

Chia Seeds

Considering the number of chia products on supermarket shelves (cereals, crackers, chips, beverages), it’s safe to say the seeds, which contain heart-healthy omega-3s, are more than just a temporary trend. Chia seeds don’t need to be ground like flax seeds, and they’re virtually tasteless, so you can add whole chia seeds to dishes that’ll benefit from a little extra crunch and a big nutrient boost (they’re higher in fiber, protein and calcium than flax seeds).

Blend them into energizing smoothies like my fiber-filled Fruity-Chia Smoothie or sprinkle them over oatmeal, cereal, yogurt or cottage cheese. (For a seasonal breakfast treat, try my 10-minute recipe for Pumpkin-Chia Oatmeal.) You can also mix the seeds into salad dressings, dips and sauces, or combine them with whole-wheat flour to make fluffy-yet-subtly-crunchy pancakes and baked goods.

Hesitant to switch up your meals? Try spooning the seeds into beverages instead. They will absorb liquid and form a gelatinous coating that makes them easy to drink (it’s best to drink beverages with chia seeds right when you make them because the consistency changes dramatically with time). Better yet, use them to create a yummy Chia Pudding.

Flax Seeds

Flax seeds offer a dose of plant-based omega-3s, just like chia seeds. However, whole flax seeds can pass through the body undigested so if you want to reap the benefits, you have to grind them before you eat them. You can either buy ground flax or stick the seeds in a coffee grinder, then add them to most dishes for a nutrient boost. If it’s ground finely enough, you may not even know it’s there!

Mix ground flax into yogurt, oatmeal or cereal, or combine it with whole-wheat flour for pancakes, muffins and other baked goods. You can also blend it into energizing fruit smoothies like my Memory-Boosting Berry Smoothie or stir it into soups and sauces. For a vegan venture, try using ground flax (or ground chia, for that matter) to replace eggs in just about any recipe that calls for them: Swap each egg for 2 tablespoons ground seeds and 2 tablespoons water, and brace yourself for a delicious discovery.

Peanuts

Peanuts are a great source of healthy unsaturated fats, which can help reduce cholesterol levels and protect against heart disease. They’re also loaded with protein, which can help you feel satiated.

If you enjoy Asian- and Thai-inspired dishes, add a handful of peanuts to stir-fries or use peanut butter to make a nutty sauce for satays. You can also sprinkle peanuts over oatmeal, cereal and tossed salads or try them in my Energizing Snack Mix with popcorn and roasted edamame.

As for peanut butter, you won’t believe how creative you can get. I use creamy peanut butter in a variety of kid-friendly breakfasts, like PB-Banana Waffles and PBJ French Toast, a melt-in-your-mouth mash-up of the classic sandwich and breakfast treat. Finally, if you ever want to switch up your spread for fresh fruit and celery sticks, try my Maple-Cinnamon Peanut Butter Dip—it’ll make snack time a whole lot sweeter!

Peacans

Among tree nuts, pecans are one of the richest sources of antioxidants, especially vitamin E, which can help boost your cell’s defenses. It isn’t exactly a chore to incorporate these naturally buttery nuts into your diet, which explains why they’re so common in Southern cooking and holiday baking. Toasting them makes them taste even richer, crunchier and more buttery, making for a candy-like snack. Simply spread whole pecans on an ungreased baking sheet and stick them in the oven (preheated to 350 degrees) for 5 to 10 minutes.

You can also chop them up and sprinkle them over yogurt, oatmeal or tossed salads (they’re perfect for sweet salads with vinaigrette and fresh fruit, like strawberries, blueberries, apples or mandarin oranges). Of course, pecans really shine in a variety of baked goods. For example, you’ll go, um, nuts for my Banana Pecan Cookies, which stay moist and naturally sweet as a result of the creamy, mashed bananas.

Pistachios

Pistachios are one of my favorite nuts for snacking. You get about 30 nuts for 100 calories, and removing the shells will naturally slow down your eating. Sans shells, they make a great addition to salads and veggies, or you can sprinkle chopped pistachios over thick veggie-based soups.

For a low-cal lunch, use pistachios in chicken salad and serve it over mixed greens with veggies. Pistachio-crusted fish and chicken filets are also popular restaurant dishes, and they’re surprisingly easy to make at home. Simply grind the nuts in a food processor with ¼ teaspoon of salt and other seasonings. Then coat the top side of each filet with a teaspoon of honey and press it into the nutty mixture before baking. Voila!

Pumpkin Seeds

With chia and flax occupying the trendy seed spotlight, you may have forgotten about pumpkin seeds until they start popping up in fall-themed foods. But they’re a delicious superfood you can enjoy year-round! In addition to packing heart-healthy fats, pumpkin seeds are one of the best food sources of zinc, which is crucial for immunity, wound-healing and overall skin health. Inside their shells, pumpkin seeds are great for snacking straight out of the bag, but shelled varieties are the way to go when you want to combine them with other foods. Sprinkle them over yogurt, oatmeal, cereal or cottage cheese, or add them to your blend for homemade low-fat granola.

They also make an excellent addition to tossed salads and sautéed veggies; you can even mix ground pumpkin seeds into vinaigrettes and other salad dressings. Another idea: Throw some pumpkin seeds into the food processor with your usual ingredients for burger patties (veggie, turkey or beef–anything goes!). Of course, you should also feel free to extend your fall baking menu to all 12 months of the year; add pumpkin seeds to whole-wheat flour for pancakes, muffins, breads and other baked goodies.

Sunflower Seeds

Sunflower seeds need more snacking love—they’re loaded with heart-healthy fats and fiber. They’re also rich in magnesium, which helps manage blood sugar and blood pressure. And they provide vitamin E, which may protect your peepers and your pumper, among other benefits.

They’re the ideal snack for waist watchers: A ½ cup of sunflower seeds in the shell is the perfect portion and like pistachios, removing the shells will slow down your munching (although, I like to munch on them whole—shell and all!). They’re also great sprinkled into salads or yogurt. I love them in my Quinoa with Yogurt, Grapes and Toasted Seeds recipe. You can also find sunflower butters, which are delicious (and a good option for people with nut allergies).

Walnuts

Walnuts are a stellar source of heart-healthy monounsaturated and omega-3 fats, so-called “good fats” that help your heart and your brain, and protect against diabetes and arthritis. It takes only one ounce (around a handful) of these delicious nuts to get the recommended daily intake amount of omega-3s. Walnuts are also rich sources of some B vitamins (including folic acid), phosphorus and manganese (which may help relieve PMS symptoms).

Like all the other nuts and seeds, walnuts are delicious as a snack as is. You can also try combining them with whole-grain cereal, dried fruit and semi-sweet chocolate chips for a Tasty Trail Mix.

For a richer, creamier flavor, try toasting them. Simply arrange walnuts on a baking sheet and bake for 8 to 10 minutes in a 350-degree oven. You can also toss them into salads, as in this Chopped Chicken Salad with Apples and Walnuts or enjoy in dessert dishes, like my Baked Apple and Oatmeal Filling recipe. Finally, try adding them to pasta dishes, for an extra dash of deliciousness, as in my Angel Hair Pasta with Roasted Pumpkin, Sage and Walnuts.