We know that nuts and seeds are filled with good stuff for our bodies… but it can get a little confusing to decipher the goodness loaded into each variety.
For the most part, all nuts and seeds offer your body and brain benefits. But certain nuts and seeds favour the fibre, others power-up the protein, and some feature more fatty acids than others.
But which ones? And how much? And how do they compare?
Don’t worry, I’ve got it covered.
I’ve developed two charts for you for your reference. One is a Nut and Peanut Comparison Chart, which lists the macronutrients and micronutrients amounts of mainstream nuts and peanuts.
The other is the Seed Comparison Chart, which does the same, but with seeds.
To download the .pdf (which has both) click Nuts, Peanuts, Seeds Comparison Chart, and be sure to let me know if you have any questions.
And if it’s a matter of what to do with them? Here are some of my (seasonal) favourites on my site for inspiration:
Cashews: Roasted Pumpkin and Tomato Soup (see option below recipe)
Walnuts: Maple Spiced Candied Nuts
Brazil Nuts: Homemade Pan-Fried Gnocchi with Brazil Nut Pesto
Pistachios: Raw Beet Salad with Ginger and Pistachios
Hazelnuts: Raw Cacao Buckwheat Granola
Peanuts: Peanut Butter Maple Cereal Bars
Pumpkin Seeds: Maple Buckwheat Granola with Whipped Cream and Fresh Berries
Hemp Seeds: Fudge-Filled Chocolate-Coated Banana Pops
Sunflower Seeds: Tomato and Basil Tart with Sunflower Seed Cheese
Flax Seeds: Baked Buttercup Macaroni
Chia Seeds: Three Seed Crackers
From The Allergy-Free Cook Bakes Bread: Banana Nut Monkey Bread
From The Allergy-Free Cook Bakes Cakes and Cookies: …just realized, I’ve not posted samples form the book!
… and don’t you worry… I have a fantastic macadamia nut recipe coming soon!