Harvest Highlight - Nuts and Seeds
Nuts and Seeds: he eart ealthy hoice
Nuts and seeds may be small, but they pack a serious nutritional punch. Whether you’re looking to support your heart, fuel your brain, or simply add more flavor and texture to your meals, these plant-based powerhouses deliver. From creamy cashew sauces to crunchy walnut toppings, there are so many easy and delicious ways to enjoy them daily. In this post, we’ll explore the health benefits of nuts and seeds, break down the different types, and share simple tips for incorporating them into your everyday meals- no matter what your health goals may be.
A Little Goes a Long Way
While nuts and seeds are incredibly nutritious, they’re also incredibly calorie-dense. Their primary macronutrient is fat, which provides 9 calories per gram- more than double the calories per gram of carbohydrates or protein. This definitely isn’t a reason to avoid them, but it’s helpful to be mindful of how much and how often you’re using them, especially in relation to your goals.
However, you can easily adjust your intake based on what your body needs. Larger amounts- more than 1 ounce per day- can be great for growing kids, athletes, or anyone looking to gain weight in a healthy way. If your goal is to maintain or lose weight, keeping your intake to around 1 ounce per day is usually a sweet spot. That’s enough to get the benefits without going overboard. A few easy ways to include them in balanced amounts are sprinkling some chopped nuts or seeds on top of a dish like a salad or grain bowl, or blending them into a creamy sauce or dressing to serve as the main fat source of the meal.
And yes, nuts are definitely a smarter snack choice than most processed options- but since just a couple of handfuls can exceed the calories of a full meal, they’re not always the best pick when you're looking for a lighter snack. In those moments, it might be better to skip them or enjoy a smaller portion paired with something lower in calories, like fresh fruit or raw veggies.
The Benefits of Nuts and Seeds
Nuts and seeds are small but mighty, delivering a concentrated dose of heart-healthy fats, fiber, and even protein that support overall wellness. Beyond these essential macronutrients, they’re also excellent sources of key minerals like magnesium, iron, phosphorus, calcium, and zinc- nutrients that play crucial roles in everything from bone strength and energy production to immune function. Regularly including a variety of nuts and seeds in your diet can lead to a wide range of health benefits. For instance, their rich content of unsaturated fats and omega-3s is strongly linked to better heart health, helping to lower LDL cholesterol, reduce inflammation, and support healthy blood vessels. They’re also packed with antioxidants that combat oxidative stress and protect cells from damage, which can slow aging and reduce the risk of chronic disease. Some, like walnuts and flaxseeds, have even been shown to offer protective effects against certain cancers, thanks to their lignans and polyphenols that may inhibit cancer cell growth. Additionally, nuts like walnuts stand out for their brain-boosting benefits, with research suggesting their omega-3s and anti-inflammatory properties support cognitive function and may help guard against conditions like Alzheimer’s.
Whole Grain MVPs: Most Valuable Plants
When we talk about culinary nuts, we’re actually referring to a mix of different plant parts- not just true nuts. Here are the three main groups, along with what makes each one special:
True Nuts (Hazelnuts, Chestnuts)
Rich in heart-healthy monounsaturated fats that support cardiovascular health
Excellent source of vitamin E, a powerful antioxidant that promotes skin health and protects cells from damage
Provide essential minerals like magnesium and copper, which help regulate nerve function and energy production
Drupes (Almonds, Walnuts, Pecans, Cashews)
Contain anti-inflammatory compounds and omega-3 fatty acids that support brain health and cognitive function
High in polyphenols, which may reduce oxidative stress and protect against chronic diseases
Offer a good source of plant-based protein and fiber, helping to keep you full and satisfied
Seeds (Chia Seeds, Flaxseeds, Pumpkin Seeds, Sunflower Seeds, Hemp Seeds)
Packed with fiber and healthy fats that support digestion, hormone balance, and heart health
Rich in minerals like zinc, selenium, and iron that support immune function and energy levels
Contain lignans and essential fatty acids that may reduce inflammation and promote hormonal health
Everyone’s Favorite Nut... is Actually a Bean!
Here’s a fun fact that surprises a lot of people: peanuts, the most widely consumed “nut,” aren’t technically nuts at all- they’re legumes! Botanically speaking, they belong to the same family as beans and lentils. But in the kitchen, we treat them like other nuts, so they fall under the category of culinary nuts- kind of like how tomatoes are technically fruits, but we use them as vegetables in savory dishes.
On the Plate: Simple Ways to Eat More Nuts and Seeds
Want to make Nuts and Seeds a regular part of your diet? Try these practical and delicious ideas:
Simple Swaps
Use tahini instead of mayonnaise for a creamy, nutrient-rich spread or dressing base.
Replace parmesan with finely ground cashews mixed with nutritional yeast and garlic salt for a savory sprinkle on pasta, salads, or roasted veggies.
Swap out eggs in baking with flaxseed or chia seed "eggs" (1 tablespoon ground seed + 2.5 tablespoons water), which bind recipes while adding fiber and omega-3s.
Dressings and Sauces
Blend cashews, lemon juice, garlic, and water into a silky dressing perfect for grain bowls and salads.
Make a spicy peanut sauce or almond butter dressing to drizzle over noodles or roasted veggies.
Try hemp seeds blended with water, herbs, and vinegar for a simple, no-soak, high-protein ranch-style dressing.
Snack Time Ideas
A small handful of mixed nuts and dried fruit for an energizing trail mix.
Homemade seed crackers or nut-based energy balls.
A spoonful of nut butter on apple slices or banana for a quick and grounding bite.
Delicious Desserts
Stir chia seeds into plant-based milk and maple syrup to make a quick, no-cook pudding that’s rich in fiber and omega-3s.
Top smoothie bowls with pumpkin seeds, sunflower seeds, or a sprinkle of crushed walnuts for crunch and added nutrition.
Use nut butters like almond or cashew in cookies, energy bites, or drizzle over fruit for a satisfying snack or dessert.
Jazzie’s Favs
Although I love them all, Walnuts are my favorite nut. I use them in my Lentil Walnut Taco “Meat”, on Smoothie Bowls or Oatmeal, and blended into a creamy oil-free Dressing. Food Revolution Network has an article with 7 great Walnut recipes for more ideas.
Final Thoughts
From boosting brain health to supporting your heart and hormones, nuts and seeds offer an impressive array of benefits in every bite. With just a few simple swaps and recipe ideas, it’s easy to enjoy them in ways that feel both nourishing and satisfying. Whether you're sprinkling seeds on your smoothie bowl, whipping up a creamy nut-based dressing, or making a wholesome snack to-go, these little superheroes are a delicious way to elevate your plant-based lifestyle. Give a few of these ideas a try and see how effortless (and tasty) it can be to add more of these nutrient-dense foods to your plate. And if you haven’t tried walnuts in lentil taco "meat" yet- consider this your sign!
Take a Moment to Reflect
What role do nuts and seeds currently play in your overall eating habits?
Based on your health goals, how might you adjust your portion sizes or frequency of nuts and seeds?
Which new way of using nuts or seeds are you most curious to try- snacks, sauces, desserts, or something else?
