Today’s Superfood: Nuts

We’re Nuts for Nuts!

A nutritious diet for your child includes food from each food group. Often times, parents forget about nuts and their benefits. Nuts are a particularly nutritious food – rich in healthy fats, high in dietary fiber, a good source of protein and a wide variety of important vitamins, minerals and antioxidants.

Nuts are a valuable, convenient and filling snack. They make a great replacement to salty chips and sugary candy. A handful of nuts make a great after school or weekend activity snack. Nuts can also be incorporated into countless recipes and meals.

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Here are some of our favorite nuts, due to their well research health benefits and amazing flavor.

Pecan trees can live and produces pecans for up to 150 years.

They are also one of the few nuts that contain plant omega 3 fatty acids, which play an important role in our heart health. Along with being a rich source of fiber, protein and antioxidants, pecans have been shown to promote weight management.

Add a handful of pecans to your meal

Mix natural yoghurt with chopped pecans and added your favorite fruit

Blend pecans with basil, parmesan, garlic and olive oil to create an interesting twist on pesto

Almonds surprisingly require bees for pollination.

A handful of almonds (about 20 nuts) are extremely nourishing containing 6g of protein, 7% of daily calcium and 10% of daily iron. They are also one of the most versatile nuts- ground, slivered, and flaked, they can be added to any snack or meal.

Add a handful of almonds to your meal

Chopped, slivered or whole almonds on oatmeal or breakfast cereal

Almond butter as an alternative to peanut butter

Walnut trees grow for 15 years before they reach full production.

Thought of as brain food, walnuts looks like a brain and contain polyunsaturated fats like our brains. They are also rich in the amino acid arginine, which keep our blood vessels elastic and healthy.

Add a handful of walnuts to your meal

Finely chopped walnuts to a turkey and cranberry sandwich

Banana walnut muffins or a zucchini and walnut loaf

Macadamia nuts are considered very rare, growing mostly in tropical areas.

Macadamia nuts are an excellent source of vitamin B1, plant iron, and omega 3 fatty acids. They also provide us with 25% of our RDA for magnesium, an important element for our bodies.

Crush macadamias added to breadcrumbs to making a crunchy coating for fish or chicken

Combined pumpkin and macadamia nuts for great flavor in soup or risotto

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Create a balanced meal for your kids- including 5 servings of vegetables, 4 servings of fruit and a handful of nuts!


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