Nuts and Seeds are rich in protein, omega-3 fatty acids, fiber, calcium, magnesium, phosphorus, manganese as well as other nutrients.
I have tried to incorporate them into my diet in different ways since we have significantly reduced the amount of meat we eat. My only connection with nuts and seeds growing up were the ones that were highly salted and only seemed to come out during the holidays. It took some time to get used to the raw, unsalted version, but now I thoroughly enjoy them. I still enjoy the salted nuts and seeds too, but only on a very rare occasion.
If there is one nut to start out with, I highly suggest raw almonds (yes, I know there is a difference between true raw almonds and the "raw" ones that are sold at the grocery stores, but we won't get into that). They have a great taste, are packed with nutrients, and are very versatile in recipes. As for seeds, I always have flax on hand and try to keep raw sesame seeds and sunflower seeds in my freezer.
Nuts and seeds tend to have a high oil content, so keeping them in your refrigerator will prolong their shelf life, and keeping them in your freezer will prolong it even longer.
My family loves green beans sauteed with extra virgin olive oil, garlic, and either pine nuts or sliced almonds. I tend to add sesame seeds to stir-fry as well as slivered almonds or cashews.
I've incorporated a mixture of ground nuts and seeds into bread (yeast and no yeast), muffins, side dishes, granola, pancakes, homemade pasta, and main dishes. Whole, sliced, or slivered nuts work best in granola, stir-fry, and vegetable dishes. The key is to try it. If it doesn't work for you, then try something else.
My most favorite use of nuts and seeds is sprinkling a mixture of them over my salad. I came across a recipe from Sassy the Vegan Coach. It's such a simple "recipe" and a brilliant way to incorporate a variety of nuts and seeds with their different nutrients, without having to use a large amount. I altered it slightly to my own preference. Keep the remaining nut mixture in a sealed container in your fridge or freezer.
Nut & Seed Salad Topping:
1. Combine equal amounts of nuts and seeds into a food processor, high speed blender, or coffee grinder.
I use raw sunflower seeds, raw cashews, ground flax, raw pumpkin seeds, and almonds. Almonds are a little harder to chop, so you may want to either pre-grind them before adding the other ingredients, or just add slivered or sliced almonds. You may want to pre-grind the flax as well.
2. Grind to desired texture - Less time for a more coarse texture and more time for a finer texture.
3. Sprinkle1-2 tablespoons over your salad.
Flax: If there is one thing I recommend keeping on hand, it is flax. Flax is packed with omega-3 fatty acids, vitamins and minerals, anti-oxidants, and is high in fiber.
The key to purchasing flax, is to purchase it whole. Many stores sell flax ground, but this is not the best option. Flax oil is unsaturated and is easily prone to rancidity. In order for your body to absorb the nutrients from flax, the seed must be broken down or ground. Ingesting the flax whole will do nothing more than just pass through your body. Flax can easily be broken down in a blender or food processor. The smaller blades seem to work best. Larger blades tend to make the seeds just fly around, increasing the processing time. I have a cheap blender and it works just fine for grinding flax. I frequently grind flax for the week and store it in a sealed container in the fridge. The cooler the temperature, the longer your flax will last before becoming rancid.
Flax can easily be added to smoothies, pancakes, breads, and other foods. I have also used flax as an egg re-placer in various recipes. 1 Tbsp ground Flax to 3 Tbsp water is equivalent to one egg. Flax meal added to water quickly becomes gelatinous, similar to that of an egg.
