by Jacqueline Alwill, Accredited Nutritionist

A cracking brekkie

It’s so important to ensure you start off the day with a good dose of nutrients. One of my go-to breakfasts is muesli, or overnight oats, that has nuts mixed through it. I like to add almonds, cashews and walnuts for a delicious crunch and a boost of plant-based protein to help keep me fuller for longer. Walnuts are also one of the few plant sources of omega-3 fatty acids, which helps reduce inflammation.

Tip: Eating breakfast on the run? Opt for pure macadamia or almond butter with sliced banana and cinnamon on toast for a balanced brekkie that will give you energy to get you off to a good start and help keep you feeling fuller.

Nutting out dinner

Adding nuts to main meals is one of the easiest ways to make a dish healthier and more nutritious. Nuts can add creaminess to curries and a crunch to stir fries. I love adding nuts to salads too – their combination of fibre, protein and healthy fats help to make salads heartier and more filling.

Tip: Try crushing raw or roasted nuts with some spices for a DIY dukkha to sprinkle on your meal! This is such hassle-free way to add goodness and flavour. It also takes avo on toast to a whole new level. Cashew butter makes a great satay base as well. Try mixing some with chilli, lime, tamari, sea salt, and put it over some steamed veggies for a quick lunch option.

My ultimate snack

One of the most common nutrition questions I get asked is what’s the healthiest snack I can eat on the go? My answer is always the same, nuts!

A healthy handful of nuts is such a tasty, portable snack option to fuel even the most time-poor of us and are particularly handy when hangry!

Tip: Keep a container of mixed nuts in your bag, in your car or next to your desk for a nutritious and simple snack option for when the 3pm slump hits.

One for dessert nuts

I’m a massive chocolate fan (who isn’t?) and chocolate and nuts are such a delicious combo! Adding nuts to a meal that’s high in carbohydrates (including desserts) helps lower the GI of the dish.

Tip: Nuts are delicious in bliss balls, yoghurt bowls, muffins and choccy slices. Nut meals are also a great alternative to flour, if you need a gluten-free option and you can even use blended nuts as a base for creamy, vegan frostings.

In a nutshell – what does a 30g serve look like?

  • 20 almonds
  • 10 Brazil nuts
  • 15 cashews
  • 4 chestnuts
  • 20 hazelnuts
  • 15 macadamias
  • 15 pecans
  • 2 tablespoons of pine nuts
  • 30 pistachio kernels
  • 10 whole walnuts
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