Nuts and Seeds You Should be Eating

Nuts and seeds, including flax, chia, cashews, and almonds, are well known for being high-protein foods, but they’re also powerful friends in the battle against chronic conditions like diabetes, cancer, and heart disease.

Almonds

are abundant in magnesium, which encourages relaxation, and arginine, an amino acid that relaxes blood flow. Cut them coarsely and add to salads, eat a handful as a snack, or grind up nuts to make a crust for baked fish.

Cashews

are frequently the last crunchy bite of Asian-inspired foods, such as stir-fries and our beloved Thai Turkey Lettuce Cups. Cashews are creamy and crisp, with a richness that other nuts lack.

Chia seeds

are a great way to obtain omega-3 fatty acids. When these tiny seeds are soaked in liquid, they gel and become a healthy (and vegan) thickener for smoothies and other foods like chia morning pudding.

Flax seeds

are high in fiber and anti-inflammatory. Add them to a smoothie to add more plant-based protein and a nutty taste.

Pine nuts

referred to as pignoli in Italy, are soft and creamy. These tiny nuts, which resemble tiny corn kernels and are rich in magnesium, are a staple of Mediterranean cuisine.

Sesame seeds

are abundant in calcium, protein, and unsaturated fats. We use the black ones as a garnish for a striking splash of color, and we use them as an accent to Asian-inspired sauces and as a toasted crust for fish. They also take center stage in our bonus recipe for Gluten-Free Black Sesame Pound Cake.

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