Spring is the perfect time to put salads back on the menu. But if your usual go-to salads leave you feeling a little uninspired, there’s an easy way to give them a lift: add nuts!

From crunchy almonds and pistachios to creamy macadamias and earthy walnuts, nuts elevate the flavour, add extra crunch and boost the nutrition of any salad.

Here are five simple ways to elevate your salads, with nuts

1. More satisfaction.

Adding nuts is an easy way to make a salad more substantial and satisfying. Try adding a 30g handful of mixed nuts to your favourite salad for a boost of flavour, texture and nutrition – just like our nutty rice and lentil salad.

Nutty rice and lentil salad

Did you know? Research suggests that nuts help reduce feelings of hunger, and as a result, people tend to eat less (fewer calories) later in the day. That’s just one reason why nuts support a healthy body weight.

2. More crunch.

A great salad is all about texture – and nuts deliver plenty of it! They can transform a simple combination of salad leaves or vegetables into a much more interesting dish.

Try our fresh take on the classic Waldorf salad, combining crunchy walnuts, crisp apple and celery, with grapes and creamy Greek yoghurt. With a handful of walnuts per serve, it’s a delicious way to add plant protein, healthy fats and, of course, plenty of crunch to your day.

Apple, walnut and tuna waldorf salad

3. More flavour.

Nuts add plenty of flavour to salads, but they can also be the star of the dressing.

Blend cashews into a creamy dressing, use macadamias or pine nuts to make a nutty pesto, or whisk finely-chopped walnuts or hazelnuts with olive oil, balsamic vinegar and Dijon mustard for a vinaigrette.  

Our refreshing smashed cucumber salad is tossed with a delicious creamy dressing made from roasted cashews, ginger, white miso and a hint of peanut butter. This tasty salad perfectly balances cool, crisp cucumbers with rich umami flavours and plenty of nutty goodness.

Smashed cucumber salad with cashew dressing

Tip: Whisk together your favourite nut butter with lemon or lime juice, garlic, a little olive oil and soy sauce, herbs and water for a quick, easy and flavour-packed salad dressing.

4. More variety.

Nuts work just as well in salads featuring grains, vegetables and legumes as they do in leafy green salads.  

Our pearl barley, pine nut and almond salad combines chewy pearl barley and roasted cauliflower with crunchy almonds and pine nuts, plus dried cranberries and fresh lemon. With plenty of flavour and texture, and 5g of fibre per serve, it’s a tasty option for lunch or a light dinner.

Pearl barley, pine nut and almond salad

Tip: Try adding nuts to quinoa or couscous salads, roasted vegetables, coleslaw, noodle salads, or chickpea and lentil salads. Mix and match different nuts to find combinations that complement the flavours and textures of your favourite salads.

5. More ideas.

Different nuts bring different flavours and textures to a salad. Try these combinations for inspiration:

• Walnuts: earthy and mildly sweet, a tasty addition alongside salads containing pear or beetroot.

• Almonds: fruity, woody and versatile, perfect alongside salads with couscous, dried fruit and herbs.

• Peanuts: creamy and earthy, ideal alongside chilli, coriander and mint in Asian-inspired salads.

• Macadamias: rich, creamy and buttery, the perfect ingredient to add to a potato salad. 

• Chestnuts: creamy and sweet, candied chestnuts are delicious with fennel, radicchio and blue cheese.

• Pecans: sweet and rich, so pair perfectly with salad greens, sliced apple and feta cheese.

• Pistachios: vibrant and slightly sweet, delicious with fresh herbs, citrus and roasted vegetables.