Nuts + Seeds

Brazil Nuts

One of the things Brazil nuts are renowned for is they super rich selenium content. This nutrient works wonders for your thyroid function and immune system. What is more, they are also an awesome source of zinc, vitamins E and mono saturates.  

The reason I love incorporating Brazil nuts into my recipes is because they are so creamy and chunky! They are great to use in dressings, desserts and pestos. They work in a similar way to cashew nuts but are far more savoury.

If you have a Brazil nut allergy, then you can substitute them for cashew nuts which are similar in texture.


Almonds have a starring role in Nourish. They are incredibly versatile since their flavours complement just about everything. Packed with calcium essential for healthy bones and teeth they are an awesome addition to your diet. One of my favourite ways to incorporate almonds into my diet is to eat almond butter.

Creamy sweet and utterly satisfying, it tastes divine mixed through porridge, smoothies or simply stuffed into Medjool dates. You can pick up almond butter from most health foods stores and even good supermarkets. However, it is super simple to make at home. If you haven’t made plant-based milk before don’t fret, it is so incredibly simple. I love to make a big batch at the beginning of the week so I can throw it into smoothies, add it to my porridge, baked goods and granola. Give it a go; it tastes so much better than store bought. I know you are going to love it!

If you have an allergy to almonds, then the best nut to substitute them for is pecans since these have a similar texture.

Pine Nuts

Despite the name pine nuts are a seed, not a nut.  They are packed with vitamins A and B, making them good for your energy and skin health. What I love about pine nuts are their strong flavour and awesome texture. They also work well toasted giving them a crunchy texture with a soft centre.

I tend to use these, in the same way, I would use pumpkin seeds, sunflower seeds and sesame seeds. You will find them in my pesto recipes, and thrown into pasta dishes, salads, and stir-fries. They work well with so many different dishes.

If you cannot eat pine nuts, these can be substituted with pumpkin seeds.


As a girl who grew up on chocolate hazelnut spread, hazelnuts with cacao feels like a guilty pleasure. Even just the smell of hazelnuts is enough to make me think of smooth, creamy chocolate.

One of my favourite ways to incorporate hazelnuts into my diet is to eat hazelnut butter. Rich, sweet and totally satisfying, it tastes amazing mixed through smoothies, raw desserts and stuffed into Medjool dates. You can pick up hazelnut butter from most health foods stores and even well-stocked supermarkets. If you are struggling to source it, however, don’t fret, I will show you how to make your own so you don’t miss out.

Another awesome way to enjoy the benefit of hazelnuts is to turn them into hazelnut milk. In the plant based milk section, I will show you how to whizz up delicious home-made hazelnut milk.

The texture of these nuts is quite similar to almonds, so if you are allergic to hazelnuts, you can switch these for almonds as an alternative.

Cashew Nuts

If I had to pick a favourite, it would have to be the mighty cashew. These nuts not only taste amazing on their own (even my little girl devours these) they can also be used to create many incredible dishes.  Simply soak them in a bowl for a few hours and the possibilities are endless. They make incredible dressings, desserts and taste divine in smoothies. Check out my cashew cream on baked cinnamon apple recipe. Complete heaven.

I have to confess of all the nuts butter I make, cashew nut butter is top trumps. Like almond butter, you can pick up cashew nut butter from most health foods stores and even well-stocked supermarkets. However, it is super simple to make at home. Later, I will talk you through how you can make your own.

 I use cashew nuts in many of the savoury dishes. I love them toasted in oil and spices, then toss them through stir-fries or sprinkled onto salads. They add a delicious crunchiness texture and taste to dishes.

If you are allergic to cashews, these can be substituted with Brazil nuts.

Sesame Seeds

Another nutritional powerhouse packed full of vitamins and minerals is the sunflower seed. These seeds are another key ingredient in my omega seed mix.

Like pumpkin seeds, sunflower seeds taste delicious toasted with paprika, chilli, and tamari. You can sprinkle them over salads, porridge, and stir-fries. The possibilities are endless.   

What makes sunflower seeds distinct is their firm texture and simple flavour, these characteristics make them work well in savoury recipes like stews. I also love to use them instead of flour when making my favourite grain free muffins.  

Chia Seeds

When it comes to food which supports our digestive health, chia seeds take a bit of beating. These tiny little dots may not look like much and certainly, don’t offer much on the flavour front but don’t be fooled.

When they combined with water, they transform into something awesome for our health. In fact soaking them turns them gelatinous, and they expand to 10 times their original size.

This gel-like substance works wonders within your digestive system. It helps eliminate waste and moves like a brush clearing your intestinal interstate. 

I use them as a binder in many recipes and to thicken up the dishes.  Even adding a couple of teaspoons to your morning smoothie, will give it more texture and goodness.

Pumpkin Seeds

Pumpkin seeds are so incredibly versatile; they can be used in sweet and savoury dishes. You can also eat them raw or toasted for added crunch. They have a lovely flavour to them which isn’t too strong. I love them toasted with paprika, chilli, and tamari, and tossed into salads.

Pumpkin seeds also work well in porridge and smoothie bowls. High in antioxidants and zinc, they are amazing additions to the diet. I use these as a key ingredient in my omega seed mix recipe are they are rich in omega 3 fatty acids.

Nowadays you purchase pumpkin seed butter from most health food stores and supermarkets. It tastes delicious smeared on oat or rice cakes.


Another awesome gelatinous seed is flaxseeds also known as linseeds. In Nourish I use these to make two important health giving recipes the first is a linseed soak. If you have been struggling with constipation, this could help you clear the traffic jam.  

I also show you how to make linseed tea which is amazing for supporting your digestive system. It is also extremely hydrating and helps keep your toxic rehab centre aka you lovely liver tickety-boo

The Food Psychologist
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