Tips for using nuts and their health benefits
Nuts offer great health benefits, such as reducing the risk of developing heart disease, helping to lower cholesterol and making you feel fuller for longer.
Almonds
Incredibly versatile, almonds are available raw for snacking, ground for gluten-free baking, or in slivers and flakes for tossing into salads or over fruit salad and yoghurt. A 30g serving provides more than 70 per cent of your daily vitamin E requirements for heart health and antioxidant activity.
Tip: Sprinkle flaked almonds on fruit and 99% fat-free plain yoghurt. Yum!
Pistachios
These beautiful greeny-red nuts are prized in Middle Eastern cooking and are now grown in Australia. Pistachios are one of the few nut sources of resveratrol, an antioxidant that can help reduce inflammation.
Tip: Add pistachios to a Moroccan-spiced couscous with fresh orange segments and chopped coriander.
Walnuts
With their brain-like shape, it’s no surprise that walnuts boost your mood and brain power. They are rich in antioxidants, polyphenols and omega-3s that improve heart health. Daily walnut consumption has also been linked with better cognitive function in adults.
Tip: Make a Waldorf salad with a twist – combine apple slices, celery, cos lettuce and walnuts. Drizzle with 99% fat-free plain yoghurt and lemon juice.