6 Ways to Enjoy Nuts

1. Eat raw organic nuts as a snack food

They may be small but nuts sure know how to pack a nutritional punch!  As well as being delicious they’re a compact carrier of substantial nutrients, such as fiber, protein, and are a convenient source of energy.

Nuts contain heart-healthy mono and polyunsaturated fats including essential omega 3 fatty acid, vitamins such as B and E, minerals such as calcium, iron, zinc, potassium and magnesium, and antioxidant types such as selenium, manganese and copper.

However, it is important that to unlock the full goodness of raw nuts we recommend you soak the nuts before consumption. Raw nuts and seeds contain natural substances that are unable to be digested or interfere in the digestive process of the human body. Most nuts and seeds contain enzyme inhibitors which are essential in protecting the nuts during their growth, however when ingested by humans they interfere with the bodies own digestive enzymes, rendering them dysfunctional.

The other major substance of concern is phytic acid, which is present in the shells or husks of most nuts and seeds.  When consumed, phytic acid interferes with the body’s ability to break down and digest food, therefore the body becomes unable to reap the full nutritional value of the food.  By soaking the nuts and seeds in water, the enzyme inhibitors are neutralized and other incompatible compounds are released. That’s why, soaking nuts and seeds makes them easier to digest and improves the flavor.

2. Enjoy nuts in power bars or bliss balls

Nuts and dried fruits such as dates, figs, apricots, raisins or cranberries are a match made in snack heaven! Power bars and bliss balls are two very enjoyable nutty treats that can be made or bought, and kept on hand for a gratifying snack.

Simply process together your favorite blend of nuts and dried fruits, and roll together for Bliss Balls. Or create your own Power Bars by mixing oats, coconut, or even some ready-made breakfast granola, press into lined tins and set in the fridge.

3. Add them to salads

Toss nuts into a salad to create a textural symphony, sprinkle liberally as a garnish, or process into nut butter, and use as a base for a creamy, salad dressing.  Some popular nuts you can use in salads are walnuts, cashews, pistachios, pine nuts, pecans and peanuts, but there are no strict rules, just experiment and be adventurous because they’re all nutritious and delicious!

4. Supplement baked or chocolate goods

Nut meals and flours can be used in place of wheat flour to add flavor, texture and moisture in virtually all small baked goods such as cookies, cakes and muffins. Both Almond and Hazelnut meals make decadent chocolate cakes and brownies with an added nutritional boost!

5. Make yourself nut milk

Plant based milks are good for your health because they contain all the goodness of nuts, only in drinkable format! They’re also a fabulous alternative to those who are intolerant to dairy and for those watching their caloric intake. Almond milk, due to its sweet, creamy flavor is one of the most popular nut milks. By making if fresh at home, it will be full of live enzymes and free from the additives that are present in shop-bought almond milk. To make your own almond milk at home simply pulverize 1 cup of soaked almonds with 3 cups of water and enjoy, or use the almonds in a smoother for a more homogenized result.

6. Nut butters

Homemade nut butter is incredibly versatile and can be made from whatever nut or seed combo you fancy! Slather it on bread, toast or a cracker, turn it into a dip or a creamy salad dressing or use it as an ingredient in creating delicious baked treats such as cookies, cakes or desserts.

Simply take your pre-soaked and dehydrated nuts and whiz them in the food processor. For nut butter with a divine roasted flavor and aroma, simply roast your nuts before processing.



Certified SportsNutritionist and Health Enthusiast

I’m Nick – a nutrition enthusiast who takes his healthy lifestyle at heart, and an avid Brazilian Jiu-Jitsu athlete. Being the main author and founder of, I’m constantly looking to expand my experience and knowledge of food, health, sport, and organic living, so I can become the best version of myself, and help others achieve the same.

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