Tips for Success

Appears in

Published 2018

Add omega-3-rich seeds or walnuts to a breakfast bowl. You’ll need about 1 tablespoon (15 ml) of ground flaxseeds, tablespoons (22 ml) of chia seeds, or 3 tablespoons (45 ml) of hemp seeds or walnuts to fulfill your omega-3 requirement.
Add 1–2 tablespoons (15–30 ml) nuts or seeds to salads. Almonds, pumpkin seeds, and sunflower seeds are excellent choices.
Use seeds, nuts, or their butters as your salad-dressing base. These are the perfect nutrient-rich replacements for oils in dressings (see the recipes).
Use nuts or seeds in main dishes. Add walnuts or sunflower seeds to patties or loaves, add pine nuts or hazelnuts to pilafs, or throw a few peanuts or cashews into a stir-fry.
Enjoy a few unshelled nuts for a snack or dessert. Crack open two or three walnuts or five or six other nuts and serve them with sliced fresh fruit for a simple but satisfying snack or dessert.
Use nuts or seeds to top fruit salad, fruit-based ice cream (see Tutti Frutti Ice Cream), or baked fruit. Sprinkle nuts or seeds on fruit desserts for added flavor and nutrient absorption and to slow the absorption of fruit sugar.