photo with homemade granola bars

As part of our extensive collection of premium grocery goods, Prinos Farm&Deli have a wide range of nuts and seeds available. But, while we all know that these foods are healthy, it can be difficult to incorporate them into your diet. So, we wanted to help answer the question: How can I add more nuts and seeds to my diet?

But first, let’s begin by taking a look at the multiple health benefits of seeds and nuts. Both foods are known as superfoods and are packed with nutrients. Especially high in proteins, nuts and seeds are also rich in mono-and polyunsaturated fats, including plant omega-3 fatty acids. Moreover they are packed with fibre, as well as Vitamins including Vitamin E and B Vitamins, niacin and folate. Rich in antioxidants, nuts and seeds also contain a number of beneficial minerals. Including magnesium, zinc, iron, calcium, copper, selenium, phosphorus and potassium.

Chiefly, the fibre found in nuts and seeds is good for the gut and digestive system. Because it slows digestion, sugars are released slowing. Meanwhile, blood sugars rise gradually which leaves you feeling more energised after eating. Flaxseeds and sunflower seeds or almonds, pecans and pistachios are all good sources of fibre. Furthermore, the high levels of health fats – including omega-3 fatty acids are essential nutrients. These good fats promote brain and heart heath, lowering the risk of heart disease, while also nourishing red blood cells and helping to fight inflammation. Walnuts, hempseeds, chia seeds and flaxseed are all particularly good sources of omega-3.

It’s nearly 2023, which means that you can find a great selection of nuts and seeds at premium shops like Prinos Farm&Deli. And there are a number of creative ways that these healthy ingredients can be added to meals, snacks and even drinks! The key is to just experiment.

How do I incorporate seeds and nuts into my diet?

 So, to help you incorporate seeds and nuts into every meal throughout your day, Prinos Farm&Deli have shared our top 10 tips below. Not only will these tips help you to up  your nutritional intake, but they’ll also encourage experimentation in the kitchen.

  1. IN SMOOTHIES: Adding seeds and nuts to your smoothie in the morning is a great way to incorporate all the health benefits. Grind flaxseeds and add a spoonful for more omega-3 and fibre. Add ingredients such as kefir, bananas and frozen berries and the nutty flavour of the seeds and the almonds will hardly be detected.

Fruit banana smoothies with milk, almond, flakes, and slices of banana on a black chalkboard

  1. CHIA SEED PUDDING: Soaking chia seeds before you consumer them is the best way to absorb the many health benefits. So try one of the many chia seed pudding recipes out there. You can add chopped banana, berries, yogurt, ground nuts and even other seeds. Then stir in your favourite plant-based milk and let soak for a few hours before you enjoy.

Healthy Chia seed pudding with strawberries, cranberries, and goji berries

  1. ON SALADS: Sprinkle a handful of seeds or chopped nuts onto your lunchtime salad for a nutritional energy boost. Toasted sesame seeds are tasty, while pumpkin, sunflower, chia or poppy seeds are also tasty toppings. Meanwhile walnuts are particularly nice in salads.
  2. IN PORRIGE OF CEREAL: Whether you eat boiled oils, muesli or cereal in the morning, stir in a handful of additional seeds and ground nuts to up the nutritional ante. Use nuts              and seeds to make the most Instagrammable healthy breakfast bowl.
  3. BAKING CAKES OR BREAD: Nuts and seeds can easily be incorporated into most cake and bread recipes without being overbearing. Add seeds such as flaxseed, pumpkin, chia, sesame or poppy to the batter or dough. Then once baked, enjoy the subtle nutty flavour and satisfying crunch. As well as all those much desired nutritional benefits!
  4. PLANT BASED CHEESE: By now, we all know that nuts and seeds off a great energy dense option for those following a more plant-based diet. But did you know, nuts can actually be used to make delicious vegan cheeses! Soak cashews in hot water for 30 minutes then blend with garlic, lemon, nutritional yeast, pepper, salt and any herbs and spices you like. Then let it sit and you have a delicious, nutritious, dairy-free cheese.
  5. HOMEMADE CHOCOLATE BARS: Make your chocolate cravings healthy by melting down some high-quality dark chocolate. Then mixing in a handful of chopped nuts and seeds and letting it chill to resolidify. Adding raisins or cranberries into the mix is another nice touch.
  6. IN SOUPS AND SAUCES: Its easy to sprinkle seeds on top of soups before serving. But did you know, you can also add nuts and seed to your sauces? Add sesame seeds and ground almonds to your homemade pesto. Or soaked and ground cashew nuts to thicken and a creamy pasta sauce to add a delicious nutty flavour. Get experimental!
  7. EGG ALTERNATIVE: Ground flaxseed can act as a great plant based alternative to egg in many over-based dishes. Add this ingredient to your burger mix to make homemade egg free burger patties with an extra nutritional punch.
  8. IN A NUT ROAST: In the same way that nuts and seeds can be added to vegan burgers, they can also be used to bulk up a vegan nut roast. This is a great alternative to meat for all the plant-based eaters. And makes for a perfect special occasion dish for the upcoming festive season.

It’s easy to find a more complete lowdown on all things seeds and nuts. But remember, when we talk about seeds and nuts in this healthy context, we mean the unprocessed and unsalted options. So make sure you are opting for the raw, salt-free versions if you want to get all the health benefits. And while nuts and seeds were once linked to weight gain, it is now known that they actually help us lower and manage our weight.

At Prinos Farm&Deli we take pride in offering a wide selection of different option across all foods and grocery items. Which is why we stock all the seeds and nuts you need to start trying some of these tips at home. Wondering how often should you eat seeds and nuts? In a word – daily! So, now you just need to visit our Nicosia or Larnaca stores,  or stock up via our e-shop to enjoy the health benefits of seeds and nuts today!