Walnuts: Blackberry Butternut Squash Salad
Walnuts have a hefty texture that makes them a good centerpiece in meatless dishes. They can be pricey, so combine them with other healthy foods. Here’s a delicious blackberry, butternut squash, kale, and walnut salad. Kale is a nutrient-rich source of antioxidants, and the squash is a great source of vitamin A and C, magnesium, and potassium.
Peanuts: Thai Peanut Sauce
Use peanut butter in a creamy sauce for vegetables, pasta or chicken. Look for peanut butters that list only one or two ingredients: peanuts or peanuts and salt. This delicious recipe for Thai peanut sauce also contains very few ingredients, helping cut down on calories and really lets the flavors shine through.
Almonds: Brown Rice Pilaf
Mix slivered almonds into rice and vegetable dishes to add crunch and subtle flavor. Almonds also make a great snack -try pairing with apples and fresh cherries for a great complementary taste. Using brown rice, as this almond brown rice pilaf calls for, introduces a healthy dose of fiber. Brown rice is also considered a low glycemic index food– meaning it will keep you sated longer, and prevent spikes in your blood sugar.
Pistachios: Berry Yogurt Bowl With Pistachio Crumble
Sprinkle pistachios over Greek yogurt drizzled with honey for a high-protein, high-fiber snack or breakfast. Crushed pistachios also make a flavorful, crunchy coating for fish or chicken.
Flaxseed: Healthy Oat Pancakes With Berry Sauce
Flaxseed is one of the richest plant-based sources of the anti-inflammatory omega-3 fatty acid, ALA. Crushing or milling the flaxseed makes it easier for the body to digest and use the ALA, so choose these varieties over whole seed. Stir it into yogurt, along with some fruit or sprinkle onto cereal or salads.
Chia Seeds: Pudding With Almonds and Fruit
Chia seeds are also an excellent source of fiber (about 10 grams per serving) and anti-inflammatory ALA. Chia seeds absorb liquid easily and take on a jelly-like consistency. Take advantage of this by blending chia seeds with almond or coconut milk, fruit and vanilla extract then chilling the mixture in the refrigerator to create a chia pudding.
Nuts make an excellent snack food. They can be easily added to salads, incorporated into vegetarian burgers, or enjoyed in the form of nut butters. However you prefer your nut, adding it to your diet may help you to lose weight (and even help reduce pain, like I shared on Friday). What’s not to like?