The most nutritious nuts and seeds

There’s no denying that nuts are a gift from nature. Nutritious nuts and seeds are delicious, full of essential goodness and easy to incorporate into our daily eating habits. They’re also one of the best sources of vitamin E. This powerful antioxidant that offers us a wealth of health and beauty benefits.

We don’t make vitamin E ourselves, so it’s important to make sure we absorb enough from what we eat. Some of the best sources of this vital vitamin are found in nutritious nuts and seeds.

How to activate nuts

Activating nuts is the easiest and best way to stimulate the early germination process that reduces the enzyme inhibitors that can cause digestive upsets and gut health issues. This makes them easier to digest and gentler on the stomach.

To activate your nuts, soak them in clean water for 8-12 hours (adding an optional pinch of salt if you like). Then rinse, pat dry and pop into the oven on its lowest setting, no more than 65°C degrees (150°F), or into a dehydrator for 12-24 hours. Turn occasionally.

You’ll know when they’re done by the tasty crunch! Liz buys her nuts, such as whole almonds, online in bulk as they are much cheaper. Split this with friends and family to share the cost too.

Awesome almonds

Awesome almonds for homemade granola

Almonds are a fabulous source of several nutrients essential to health and wellbeing. They’re high in protein and rich in healthy fats that can help reduce the risk of heart disease. Almonds are also rich in antioxidants to protect against free radical damage.

Just one handful of almonds can provide almost 50% of our recommended daily dose of vitamin E. This is perfect for keeping skin glowing and hair healthy.

Discover our almond recipes

Healthy hazelnuts

Liz Earle's homemade granola recipe

Hazelnuts are also a wonderful source of vitamin E and heart-healthy fats. They also contain vitamins B1, B2, B3, B5, B6 and B9 essential for energy and the overall health of the nervous system.

They’re also rich in manganese and a good source of fibre – both having a positive impact on our digestive systems.

Discover our hazelnut recipes

Wonderful walnuts

The health benefits of walnuts

Rich in antioxidants and omega-3 fatty acids, walnuts have been shown in studies to help fight the inflammation that can lead to disease. Their manganese content can also help reduce PMS symptoms.

Discover our walnut recipes

Powerful pumpkin seeds

High in protein and antioxidants, pumpkin seeds also offer uniquely high levels of zinc to strengthen our immune systems and help balance blood sugar levels.

These delicious little seeds also contain large amounts of manganese, crucial for bones and thyroid function, and have even been specifically linked to warding off prostate problems. The perfect manly power-snack!

Read our pumpkin seed recipes

Sensational sunflower seeds

sunflower seeds

Sunflower seeds are packed with vitamin E together with several vital minerals, including magnesium, selenium and copper.

For a tasty savoury snack, try heating a handful of sunflower seeds in a frying pan and, just as they are beginning to colour, add a splash or two of soya sauce. Remove from the heat immediately, and quickly stir around to evenly coat the seeds. Allow to cool before munching.

Discover our sunflower seed recipes

Skin by Liz Earle MBE

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Wellbeing Wisdom

  • Nuts are one of the best sources of the powerful antioxidant vitamin E
  • Just one handful of almonds can provide half of our recommended daily allowance of vitamin E
  • Pumpkin seeds have uniquely high levels of zinc to strengthen our immune systems and help balance blood sugar levels

One thought on “The most nutritious nuts and seeds

  1. Scrumptious Granola

    Makes 20 servings

    350g (12oz) Honey
    225ml (8floz) Sunflower Oil
    450g (1lb) Oats
    200g (7oz) Barley Flakes
    200g (7oz) Wheat Flakes
    110g (4oz) Rye Flakes
    150g (5oz) Seedless rasins or sultanas
    150g (5oz) raw hazelnuts or cashews split
    25g (1oz) Sunflower seeds
    25g (1oz) Pumpkin seeds (optional)
    50g (2oz) dried apricots chopped
    50g (2oz) dates chopped
    75g (3oz) Milled flax seed , Linseed or Wheat germ

    My notes:- I only used all Oats, Cashews, Milled Flax seed and the remaining seeds and fruit. This recipe is from The Ballymaloe Cookery School Book.

    Preheat the oven 10 180C/350F/gas4

    Mix the oil and honey together in a saucepan and heat just sufficiently to melt the honey. Mix the oats nuts, seeds together. Pour in the honey and oil mixture. Spread thinly on 2 baking trays.

    Bake in the oven for 20-30 min’s, turning frequently, making sure the edges don’t burn. It should be golden and toasted, not roasted.

    Cool and mix in the rest of the ingredients. Store in a screw top jar or plastic box for 1-2 weeks. Good served with Yoghurt, Banana or just milk.

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