Organic Nuts: Power-Packed Nutrients for Snacking & Cooking

It’s no secret that increasing numbers of people are turning to organic foods for their multitude of health benefits. And high on the "healthy snack” list are nuts - grown organically both here in Australia and overseas.

The Australian Bureau of Statistics reports that Australians consume nuts regularly as part of their diet. However, opting for organic varieties is crucial if you want to avoid the downsides associated with some conventional farming practices such as the use of pesticides, herbicidesor GMO. 

Nuts have a broad variety of health benefits – some of which might not be what you would expect. Some studies have shown that consuming 30 grams of nuts most days may help with weight loss in the abdominal region. As we know, high belly fat is associated with an increased risk of heart disease and Type 2 diabetes. With approximately 75% of men and 60% of women considered overweight in this country, consuming nuts is an excellent way to promote healthy eating. And organic nuts go that one step further by nourishing the body without harmful pesticides, herbicides or genetic modifications.

BUT WHICH ORGANIC NUTS?

Not sure which nuts to try? Check out the nutritional profile of some of our organic favourites:

Organic Almonds
Rich in vitamin E, magnesium, and healthy fats. They also provide a decent amount of protein and fibre, making them a satisfying snack choice.

Organic Walnuts
Renowned for their high omega-3 fatty acid content, which may be beneficial for heart health. They also contain antioxidants and minerals such as copper and manganese.

Organic Cashews
Great source of vitamins E, K, and B6, as well as minerals such as copper, zinc, and iron. Eating nuts on a regular basis can also help reduce bad (LDL) cholesterol– great news for cashew lovers!

Organic Brazil Nuts
Excellent source of selenium, an important mineral for thyroid function. They also contain healthy fats and protein.

Organic Macadamia Nuts
Rich in monounsaturated fats, which have been linked to improved heart health. They also provide vitamins and minerals like thiamine, manganese, and magnesium.

HOW MANY NUTS?

What does a healthy serving of organic nuts looks like?

• 30 Almonds
• 20 Hazelnuts
• 15 Cashews
• 15 Pecans
• 15 Macadamias
• 10 Brazil Nuts

MIX IT UP

Need a little inspiration when it comes to including nuts in your diet?

Try these cooking and snacking tips:

Create your own mix by combining a variety of organic nuts with organic dried fruits and seeds for anutritious snack on the go or perfect study buddy.

Healthy Trail Mix
Create your own mix by combining a variety of organic nuts with organic dried fruits and seeds for anutritious snack on the go or perfect study buddy.

Nut Butter
Blend organic nuts like almonds or cashews with a touch of organic honey or organic maple syrup to make delicious nut butter spreads for toast or dipping fruits.

Salads
Sprinkle chopped organic walnuts or pecans over salads to add a crunchy texture and nutty flavour, along with an extra dose of nutrients.

Smoothies
Add a handful of organic macadamia, cashew or Brazil nuts to your smoothies for a creamy texture and an added boost of healthy fats and protein.

Baking
Soak nuts to soften them then incorporate nuts into muffins, slices, and cakes.

TRY THESE RECIPES

ORGANIC PAPAYA BOAT

INGREDIENTS:
1/2 ripe papaya
4 tablespoons of coconut yogurt
¼ cup blueberries

TOPPINGS:
Organic Cashews
Organic Pepitas
Organic Coconut flakes
Organic Chia seed
Organic Cacao nibs
Organic Dried fruit

METHOD
Slice the papaya in half and scoop out the seeds.
Fill the papaya with the yogurt mixture then sprinkle on toppings.
Serve immediately.

ORGANIC NUT LOAF

INGREDIENTS:
1/4 cup crushed Organic Walnuts
1/4 cup crushed Organic Almonds
1 cup Organic Almonds
1/2 cup Organic Flaxseed Meal
1 1/2 cups Organic Rolled Oats
2 tbsp Organic Chia Seeds
3 tbsp Organic Psyllium husk (this holds it all together)⁠
1 tsp Natural Celtic Sea Salt
1 tbsp Organic Honey
3 tbsp Organic Olive Oil
1 1/2 cups filtered water

METHOD
Mix the wet and dry ingredients separately in two bowls. Add wet to dry ingredients. Pour the mix into a lined bread tray and push down using the back of a spoon to ensure there are no air bubbles. Bake at 180 for 40 mins. Remove from oven, take the bread out of the tray, flip it over, then place back in the oven on a baking tray for another 10-15 mins. Let it cool down completely before slicing. 

References:
Grand View Research. (2021). Nuts Market Size, Share & Trends Analysis Report by Product (Almonds, Walnuts, Cashews, Pistachios, Others), by Region (North America, Europe, APAC, CSA, MEA), and Segment Forecasts, 2021 - 2028.
betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds#benefits-of-nuts
2die4livefoods.com.au/blogs/recipes/papaya-boat
2die4livefoods.com.au/blogs/recipes/good-gut-bread