Category: Nut Usage Ideas

It’s mid-winter and the ground is bursting with some wonderful vegetables and fruit that we often overlook. While we know we should eat more plant-based foods, meat-rich dishes often dominate in the winter. However, a dish of vegetables can be equally satisfying, and there is so much winter produce that just begs for some nuts to add healthy fats, protein, flavor and texture to main meals, sides or desserts.

Here are some ideas to get your own creative juices going:

Winter Greens – It’s time to explore a whole world of salad greens in winter – from bitter to delicate. For starters, there’s Castelfranco, related to radicchio, which is mild, crunchy and slightly bitter; lambs lettuce (mache), which is soft and delicate; and frisee, which adds a burst of texture and playful visuals.  Toss a mixture of leaves in a lively sherry vinaigrette, add some sliced navel oranges and shaved fennel, then scatter with toasted hazelnuts or pistachios and a shaving of parmesan.

Roots and Tubers – It just seems right that when you are in the mood for stews and comfort food, all those wonderful veggies are in season – parsnips, carrots, potatoes, beets, turnips, radishes, and celeriac (celery root). You can puree them to serve under a grilled fish fillet, steak or chicken; immerse them in a deep rich soup or casserole; shave them over winter salads; or just steam them to serve as a side. Tree nuts work so well with any method – think celeriac cut into ribbons and steamed to serve like pasta, tossed with toasted walnuts and basil. 

Carrot Soup is perfect with a lively Mediterranean nut crunch on top and steamed carrots welcome a dash of butter, honey and toasted sliced almonds. Chopped multi-colored radish can be sautéed with cashews, macadamias or pecans as a wonderful side dish, and parsnips added to your mashed potatoes add a rich depth – delicious with pine nuts and horseradish.

Beets come in all shapes and colors so here’s a Galette that is impressive and simple, and Borscht soup is delightful with a dollop of yogurt and mixed nuts.

Onions, Leeks and More – For soups, think French Onion, Potato and Leek, Pumpkin and Apple – all are so much more exciting with a mélange of your favorite roasted nuts. 

Spinach, Kale and Collard Greens – These nutrient-dense greens can find their way into so many dishes. Add them to soups or stews with nuts pureed into the mix for thickness and depth; steam and toss with butter, chopped nuts and pepper as a side; or encase in filo pastry with ricotta cheese and tree nuts for a delightful lunch.

The Sweet Touch – Citrus fruits are plentiful this time of year, and perfect for homemade juices and jams! This Flourless Orange Cake is a winner for all occasions, and stewed apples and pears with ice cream and crusted walnuts is a winter-perfect dessert! 

Make the most of those bright and beautiful pomegranate seeds in your salads and smoothies – any nut will enhance their unique flavor.  And their burst of flavor and texture is a wonderful after dinner treat in this chocolate walnut bark.

Happy New Year to everyone – we wish you a happy and healthy 2026!

As the days get colder, there are few things more appealing than wrapping your hands around a big bowl of warm and delicious food! There are so many options – from Asian to Mediterranean, soups to grain bowls, meat rich or plant-based. And, nuts can play a vital role in the appeal and nutritional value in so many ways.

Below are some ideas to get your creative juices going!

Noodle bowls – Wander through the Asian section of a market and you’ll see a multitude of noodles, many gluten-free. Follow the cooking directions then immerse the noodles in a warm broth such as miso or chicken, add some shaved veggies, cooked meat or seafood, and scatter with toasted nuts such as macadamias or cashews. Try this pork, zucchini and walnut noodle bowl for some inspiration.

Pasta Bowls – Cook your favorite pasta, toss with olive oil, then begin your creation – prawns and peas with hazelnuts; zucchini and mint with pistachios and parmesan; tomato with mozzarella and walnut pesto;  smoked salmon, capers, dill and sliced almonds. And since fall is season of wild mushrooms, here is a recipe with the unique touch of Brazil nuts!

Grain bowls – All the rage at the moment as they are so versatile. There are so many grains to choose from – rice, barley, quinoa, faro, and legumes such as lentils. They are the perfect base for adding any cooked or raw vegetables, cooked meats and tree nuts. Here’s one with Red Quinoa and Kale with the crunch of hazelnuts, or a Black Bean and Faro Salad with Almonds.

Soups – If it’s chunky soups you like, such as a minestrone, a zesty spoon of pesto brings it to a new level. Try combining your favorite nuts and herbs to make your own designer pesto. And if it’s pureed soups you prefer, try this Mediterranean Carrot soup where nuts are the thickening agent as well as a bright burst on top.

Casseroles – If you prefer to throw a bowl in the oven and play until it’s done, try this Mac and Cheese with a twist of Pecan Breadcrumbs, or make vegetables the bowl, such as bell peppers or large zucchini so you can eat the bowl as well as the stuffing. Tip: mix chopped nuts with herbs and grated cheese before scattering on top. But how about just a pure veggie indulgence with this Roast Vegetable dish with a nut crumble, or a classic plant-based “meatloaf” – it really is endless.

We wish everyone a very happy Thanksgiving!

It’s October and thoughts of Halloween spring to mind with those wonderful winter squash and pumpkins bursting onto the shelves. The huge variety offers us a multitude of recipe ideas, and all pair beautifully with tree nuts.

Like nuts, winter squash is rich in nutrients that support heart health, the immune system and diabetes management, among other health benefits. They are a great source of fiber, carotenoids (a precursor to vitamin A), magnesium, potassium, vitamins C, B6 and folate. And, surprisingly for such a dense, sweet and sustaining vegetable, they are fairly low in calories (around half the calories of potato).

So, aside from carving scary faces out of these beautiful gourds, here are some delicious ideas for preparing various squash with tree nuts:

Butternut Squash with Walnuts in Pasta – The most common of squash, butternut has a mild flavor and smooth texture and lends itself to many applications – roasted, grilled, steamed, grated and pureed. For a wonderful cool day pasta, sauté thin slices of butternut in olive oil until golden and tender, adding walnuts and sage in last few minutes. Toss with warm pasta and sprinkle shredded parmesan on top with a squeeze of lemon. Pine nuts make a delicious alternative!

Kabocha Squash Soup with Macadamias – Kabocha is great roasted, mashed like potatoes, grilled and grated raw. In Australia it is simply cut into wedges and added to the roasting pan with any baked dinner as well as often being used as side dish of puree. But it’s earthiness and intense color make it perfect for soups as well. In this recipe, macadamias are used to both thicken and decorate the soup and the two go perfectly together. Kabocha is also the perfect squash for curries, both Indian and Thai, especially with coconut milk and lime, finished with a sprinkling of cashews.

Delicata and Hazelnut Salad – This elongated pale creamy yellow squash with green lines, is one of the easiest to prepare. Roasting brings out its sweetness and the shape makes it ideal for stuffing, but many chefs love this squash for a warm winter salad. Simply slice, toss in oil and roast, adding nuts for the last five minutes. Prepare a winter green salad and toss with a mustardy vinaigrette, then add the squash and hazelnuts.

Stuffed Acorn Squash – Another great squash for roasting and stuffing, its flavor is perfect with grains such as wild rice or farro, and nuts such as almonds and pecans. Simply cut in half, scrape out the seeds and drizzle with some oil. Place in a casserole dish with ½ inch water. Cover with foil and roast 20-30 minutes or until nearly tender. Toss cooked rice or grains with nuts and herbs such as basil, sage or rosemary and place in the squash cavity, sprinkle with cheese, and roast 10 minutes more. This is a meal in itself and great for the holidays.

Honeynut and Pistachio Squash Cake – A hybrid of butternut and buttercup, this squash is becoming more and more common due to its rich and sweet taste, versatility and ease of preparation. And being a small squash, you don’t have to have a week’s menu plan when purchasing one. Because it is so dense and sweet, it’s the ideal squash for pumpkin cake or pie – just pick your favorite recipe and substitute with this little gem, then top with a crust of pistachios for a lively contrast.

Roasted Spaghetti Squash – Often overlooked in the squash section due to its color and unique texture, this squash is nature’s gift of noodles. Rich in vitamins A and C, potassium and magnesium, spaghetti squash is also low in carbohydrates and calories.

Simply cut in half, scrape out the seeds, brush with oil and season with salt and pepper, then place cut side down on a rack in an oven tray. Bake at 400° F for 30-40 minutes, then, when tender, fluff up strands with a fork. Add some extra olive oil or butter and a sprinkling of chopped roasted nuts, parmesan cheese and fresh herbs, and voila, it’s the ideal side dish or even light meal.

September is dedicated to celebrating and emphasizing the importance of our first meal of the day, the one that breaks the overnight fast. In this fast-paced world we live in, this is often the meal that gets neglected in our rush to get out the door. Yet many nutrition experts believe it is the most important meal of the day. 

Have you noticed when you miss breakfast, you start to get a mid-morning craving around ten? And it’s usually something sweet we reach for. So, this month, let’s make a point of setting aside enough time to sit down and enjoy a bite before getting on with the day – it doesn’t have to take a lot of time, you can even prepare something the night before like overnight oats.

And did you know that adding nuts to your morning routine will not only help ensure a good balance of nutrients, but provide a sustaining source of energy to keep you going longer before hunger sets in?  We’ve prepared some quick and easy ideas for you to get you off to a great start!

Toast Toppers – Popping some grain bread in the toaster is simple and toppings can be as easy as nut butter and honey, or Avocado Toast. Here’s a delicious weekend idea for making Overnight French Toast with walnuts. Or make the most of the last of the seasonal berries with this Roasted Blueberry, Ricotta and Pecan Toast.

Simply Eggs – Scrambled eggs topped with chopped nuts give you plenty of protein and healthy fats, and tree nuts add a lovely twist to any omelet. Home-made nut-studded quiche or frittata for dinner makes a wonderful “leftover” breakfast, and you can even use nuts to make the pastry.

Bowls – The rage of the decade, bowls have become the hit for breakfast, lunch and dinner as an easy way to eat, and pack in lots of nutrition. For breakfast, this can range from a grain bowl with fruit and yogurt, to a savory bowl of greens and a soft poached egg.

Oats – Whether you prefer cooked oats, overnight oats, granola or simple muesli, this grain with added nuts is a wonderful way to give you a deliciously sustaining breakfast. Try overnight oats or granola with Chia for added fiber.

Muffins and Baked Goods – When you truly don’t have time in the morning to sit down for breakfast, baked goods can be your answer to a healthy start. They are a great way to combine fruit and grains, and you can make them the night before and grab and go in the morning. Muffins are a blank palette for you to paint your own recipe and let your inner cook shine. Do Pecans with Banana or Blueberry and Hazelnut Cookies tickle your fancy? 

Smoothies – If you like to drink breakfast then smoothies are the way to go. Choose your favorite fruits, greens, dairy and nuts. If you want to have your coffee and smoothie in one hit, here’s one with hazelnuts!  Blueberries and cashews are delicious in this smoothie made with almond milk, and if Matcha is your vibe, then try this one with walnuts and avocado. Delicious!

Happy September Everyone!