Why nuts are a great addition to your day...

All nuts are nutrient-dense, containing a range of vitamins and minerals as well as numerous phytochemicals such as antioxidants.  Eating nuts most days has shown to decrease risk of heart disease, sudden cardiac death, diabetes, inflammation, blood pressure, insulin resistance, and abdominal fat. The heart foundation recommends eating a small handful of 30-50g daily for cardiovascular health.

Nuts have a reputation of being high risk for containing mould. Buy your nuts from a high-turn over store. Perhaps buy from a busy bulk store. Store in the freezer if you have space, to keep them as fresh as possible. 

Nuts also have a reputation for being fattening due to their high fat and high calorie nature. However, multiple studies show them to actually be beneficial in preventing weight gain and can be part of a weight loss program, because they're filling and can curb sugar cravings, which leads to reduced snacking on less than ideal processed snack foods. 

Enjoy a variety in your week to obtain the benefits of different nutritional profiles:

• Almonds: calcium, magnesium, iron and vitamin E and skin is high polyphenols which is good for gut health
• Cashews: magnesium, zinc and iron
• Brazil: selenium
• Peanut: folate
• Walnuts: omega-3 fats
• Pistachio: iron, vitamin B6, support melatonin production for sleep
• Hazelnut: folate 

Ways to enjoy nuts:

1. Enjoy small handful alone or with piece of fruit
   
2. Add with seeds in a trail mix +/- a few squares of dark chocolate (for a antioxidant hit choose >80% dark)
3. Blend into smoothies
4. Muesli with nuts
5. Nut butter on toast or with banana
6. Nut butter into porridge
7. Add to yoghurt and berries as a snack or breakfast
8. Toss through a salad
9. Make a dukkah and sprinkle over vegetables, eggs, meat, chicken or salad
10. Add to cakes or slices e.g. walnuts in carrot and banana cakes, almond meal cookies and cakes
11. Add in protein balls 
12. 30g pistachios an hour before bed to support sleep, in addition to sleep hygiene practices

I hope this helps.
Warmest,
​Amanda Moon x