I have to admit something.

I don’t always love nuts.

But then I remember that they are kind of a perfect snack, and can be pretty darn delicious from time to time. Everyone likes peanut butter, right?  I just recently came around to raw almond butter, and now I slather it on toast, celery and apples on a regular basis. I would never turn down pine nuts in pesto either. :)

If you are aren’t yet a fan, try adding some nuts in at snack time or nut butters for breakfast or lunch. Here’s the what, why and how…


  • Almonds
  • Walnuts
  • Pistachios
  • Cashews
  • Pecans
  • Pine Nuts
  • Brazil Nuts
  • Macadamia Nuts
  • (peanuts are technically a legume but are usually fall into the nut category)


  • contain fat, protein and fiber
  • full of heart-healthy monounsaturated fats and can help lower LDL (bad) cholesterol
  • can help reduce the risk of diabetes
  • nutrient dense: full of vitamin E, folic acid, niacin, copper, magnesium


  • Raw Nuts are best and then roast at home so they don’t go rancid
  • Add some flavor to roasted nuts (like curried or herbed nuts)
  • As a snack, on salads, or part of trail mix
  • Nut Butter – look for natural varieties – the only ingredients should be nuts and/or salt.
  • Watch portions! Nuts, although good for you, are very calorie-dense. A serving is one ounce.
  • Recipes to Try: Almond-Honey Power Bar, Nut Recipes on Foodily, Nut Recipes on Gojee

Do you have a favorite nut or way to eat them?

15 Comments (Reply )

  1. Faith @ For the Health of It
    Jun 19, 2012 @ 8:14 am

    I’m a huge walnut and pecan fan – and of course, I love cashew creme for a pasta sauce or spread over the top of butternut squash!


    • Emily
      Jun 19, 2012 @ 9:30 am

      I haven’t made cashew creme in ages, must make soon!


  2. Alysha @Shesontherun
    Jun 19, 2012 @ 9:29 am

    I love sticking walnuts into baked goods. I have a healthy banana bread I make with white whole wheat flour and applesauce (a substitute for the oil). I just ate peanut butter with my breakfast, so I think I’ve filled my nut quota for the day :)


  3. theresa @ aspoonfulofsunshine
    Jun 19, 2012 @ 9:51 am

    I love that picture!! I tend to stick to almonds because they are so good and I forget to try to incorporate other nuts into my snacks. But I do love a good strawberry spinach salad with pecans!


  4. sarah k @ the pajama chef
    Jun 19, 2012 @ 9:57 am

    i love nuts on salads, but hate nuts in baked goods. :)


  5. Kelsey
    Jun 19, 2012 @ 1:33 pm

    Cool photo. I think I love peanuts a little TOO much, especially in-shell and roasted. I try to save them for special occasions!


  6. Megan (Braise The Roof)
    Jun 19, 2012 @ 2:46 pm

    I think I eat nuts in some form pretty much every day! I’ve been loving the Trader Joe’s Wasabi Wow trail mix lately- peanuts, almonds, raisins, dried cranberries and wasabi peas. I find that I need the protein boost from the nuts in my afternoon snack otherwise I’m way too hungry to wait for dinner to cook when I get home from work!


    • Emily
      Jun 20, 2012 @ 9:36 pm

      What would I do without your TJ’s knowledge?! Seriously…


      • Megan (Braise The Roof)
        Jun 21, 2012 @ 9:27 am

        I sometimes feel like my true calling in life is as a Trader Joe’s shopping consultant…that could be a real thing, right?


  7. Kathleen @ KatsHealthCorner
    Jun 19, 2012 @ 8:29 pm

    I absolutely LOVE nuts! My favorite way to eat them is as nut buttah frosted on a frozen banana! <3


  8. luv what you do
    Jun 19, 2012 @ 8:54 pm

    I eat tons of nuts!
    Almonds are my favorite snack and I just threw some walnuts in my banana bread (ok, not as healthy). Trailmix is a big favorite in our house and homemade almond and peanut butter are fantastic. I’m also a huge fan of pistachios and mac nuts. Great post!


  9. Mo
    Jun 20, 2012 @ 3:30 pm

    I’ve never liked nuts until the last few years. But, I exposed myself enough, and learned to really enjoy them. I like pecans and almonds on salads and my favorite homemade nut butter is walnut – pecan!


    • Emily
      Jun 20, 2012 @ 9:33 pm

      Good reminder – maybe I just need to keep trying the ones I like!


  10. OneDay
    Jun 20, 2012 @ 9:21 pm

    Love nuts and I actually made the arugula and apple recipe from your blog today and added some walnuts. It was delicious! I also crush almonds and/or cashews into my morning oatmeal. Thanks for sharing the recipe, I’ll be making it often. :)


  11. Mercedes@Satisfy My Sweet Tooth
    Jun 21, 2012 @ 2:53 pm

    One of my favorite breakfasts is vanilla Greek yogurt with berries and walnuts. I always love the crunch that nuts add.


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