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Mac n cheese with nut crumble. It’s the perfect time of year to try this modern, healthy take on an old favourite! 

Our recipe features a crunchy pecan and pine nut crumble, and creamy sweet potato base. The good fats in the nuts help the body absorb the sweet potato’s immunity-supporting vitamin A. A win-win! 🙌

1 small (170g) sweet potato 
1 cup (125g) macaroni 
1 tsp olive oil 
1 clove (5g) garlic, minced 
1/2 onion (50g), diced
1/2 cup (125ml) milk 
110g cheddar cheese 
Salt & pepper to taste 
45g pecans 
35g pine nuts

1. Bring a pot of water to boil. Cook the macaroni then drain and set aside.
2. Steam sweet potato for 7-10 minutes, or until tender all the way through. Set aside to cool.
3. Blitz pecan and pine nuts in a food processor until it resembles coarse meal. Set aside. 
4. Once the sweet potato is cool enough to handle, scoop the sweet potato flesh into a small bowl and mash with a fork. 
5. Add milk and continue mashing until a smooth paste is formed. Use an immersion blender if you’re making a larger portion. 
6. Sautee onion and garlic in a medium-sized pot. 
7. Add sweet potato and 3/4 of the cheddar cheese (save ¼ for topping) to the pot. 
8. Whisk continuously over low heat until the cheese melts. Add salt and pepper to taste. 
9. Stir in the macaroni, then transfer into a medium-sized baking dish. 
10. Top with nuts and remaining cheese. 
11. Bake until the top is brown & bubbly, about 10 minutes at 175°C. 

Tip: Along with sweet potato, other in-season winter veggies include broccoli, cauliflower, eggplant, parsnips and pumpkin 🥦🍆

Link in our bio too.

#nutsforlife #nuts #pecans #pinenuts #australianpecans #pecanrecipe #macaronicheese #pastarecipe #winterrecipe #healthyrecipe #sweetpotatorecipe
It’s Diabetes Week, and we’re talking diabetes-friendly power food pairings (with nuts, of course)!

When nuts are paired with foods rich in carbs, they slow the digestion of the entire meal or snack (thanks to their plant protein, fibre, and healthy fats!) ⭐️

In this way, nuts help even out blood glucose levels after eating – whether you have diabetes or not. 

Dietitian-recommended pairings to help manage blood glucose levels: 
• Sprinkle chopped nuts over mushrooms or avocado on toast
• Combine nuts with in-season fruit and yoghurt for brekkie
• Use roasted nuts as a crunchy addition to any kind of salad
• Bring some ‘satay’ to a chicken and salad wrap with nut butter 
• Incorporate nuts into any stir-fry, curry or risotto dish 
• Serve your favourite nuts as part of a weekend fruit and cheese platter.

#nuts #nutsforlife #NationalDiabetesWeek #diabetesweek #diabetes #diabetesfriendly #foodpairings #nutpairings #lowGI
This National Diabetes Week (14-20 July), challenge yourself to snack on a handful - that’s around 30g, of nuts each day! 🌰🥜

Why 🤔? Research shows that regularly eating nuts can help manage diabetes and reduce the risk of diabetes-related complications, such as heart disease. 

And nuts also have a role in helping to prevent type 2 diabetes.

In fact, a large review study, published just last year, found eating a handful of nuts four times a week, reduced the risk of type 2 diabetes by 13%. 

Want to learn more? See the link in our bio ☝️.

#nuts #nutsforlife #NationalDiabetesWeek #diabetesweek #diabetes #diabetesfriendly #addnuts #healthysnacking #healthysnacks

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