Nuts and seeds are a great source of vitamins, minerals and dietary fiber, which are all important in a healthy diet. While higher in fat than whole grains, the fat in nuts and seeds is unsaturated. They also include omega-3 fatty acids, which the Centers for Disease Control (CDC) say are an important part of maintaining a healthy heart. A handful of nuts as a snack is simple, but you might get tired of that day after day. So how can you make nuts and seeds a part of your daily diet without getting bored? Try some of these ideas to make nuts and seeds a part of your daily diet.
Adding Seeds & Nuts to Breakfast
If you add cereal or granola to your yogurt every morning, why not try a handful of sunflower seeds instead? They’ll provide texture and important dietary fiber, helping you maintain your energy throughout the day. You may also consider adding walnuts and cinnamon to oatmeal as a way to incorporate nuts into your morning breakfast routine. For breakfast on the go, try peanut or almond butter on a slice of toast or half a bagel as you head out the door. For an extra boost of readily, digestible protein, why not try hemp seeds.
Making Seeds & Nuts a Part of Lunch
Set aside those croutons (which probably have way too much butter or oil in them anyway) and instead add hulled roasted pumpkin seeds to your salad for extra crunch. You can find roasted pumpkin seeds, also known as pepitas, in a variety of flavors such as wasabi-soy or cinnamon and sugar. If pumpkin seeds aren’t your thing, try sliced almonds, walnuts, or sunflower seeds in your salad as an addition to your healthy diet.
Make a sandwich wrap with a whole wheat tortilla, bean sprouts, and hummus. Hummus is made with tahini, which is a paste made from sesame seeds. You won’t even know you’ve had seeds in your lunch with this sandwich.
Adding Seeds & Nuts to Dinner
Instead of flour or cracker crumbs, try ground nuts as a coating for fish or chicken baked in the oven. Casseroles can be topped with slivered almonds, which also make a nice addition to sauted vegetables. Walnuts and almonds can also be used in several Chinese-style stirred fried recipes to make seeds and nuts a part of your dinner.
Of course, you can always stick to old fashioned snacking to add seeds and nuts to your healthy diet. Almonds, cashews, macadamias, and pistachios are all wonderfully healthy nuts that also make a delicious snack. Whatever way you choose to add seeds and nuts to your diet, your body will be glad you did.
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