Have you ever heard the expression that you are what you eat? Well, in some sense, it’s true. The nutrients from the foods we eat provide the basis for the function and perfection of all the cells in our body, which is why it’s important that we try to maintain a healthy diet and lifestyle. And, that’s why nuts and dried fruits should be an essential part of your daily diet! Nuts and dried fruits are packed with essential nutrients including vitamins, minerals, vegetable proteins and healthy fats that we need to consume every day for our bodies to function properly.

Over the years the consumption of nuts has been linked to many health benefits, ranging from heart health to insulin resistance and diabetes, weight management, gut health, ageing and cognitive function and certain types of cancer. And, more recently, other areas of research have included fertility and nuts and dried fruits as part of a sustainable diet. Do you need more reasons to include these in your daily habits?

Apart from the benefits, the combination of nuts and dried fruits makes a balanced and delicious addition to your meals and snacks, and there are many ways to add them. So, to help you on your way, here are some ways to incorporate nuts and dried fruits into your daily routine ⬇️:

• Make your own trail mix: Create a custom trail mix by combining different nuts like almonds, walnuts and cashews with dried fruits like dried figs, dried cranberries and dried apricots. This mix can be portioned out into small containers or bags for convenient snacking.
• Pre-workout snack: A mix of nuts and dried fruits can serve as a great pre-workout snack. The combination of healthy fats from nuts and quick energy from dried fruits can provide sustained energy during your workout.
• Yogurt parfait: Layer your favorite yogurt with chopped nuts and dried fruits. This adds crunch, texture, flavor and nutrition to your breakfast or snack.
• Smoothie ingredients: Add nuts and dried fruits to your smoothies for extra flavor and nutrition. For example, dates can add natural sweetness and creaminess to your drink.
• Salad toppers: Sprinkle a mix of pistachios and peanuts on your salad to add a touch of delicious crunch and sweetness. They pair well with both green salads and grain-based salads.
• Baking: Add chopped nuts and dried fruit to your baking recipes. Add raisins to muffins, cookies, granola bars and breads for extra flavor and texture.
• Homemade energy bites: Make energy bites using a mix of nuts and dried fruit. This way, you can control the ingredients and avoid unnecessary additives. Grind them together in a food processor, form into small balls and keep in the fridge for a quick, nutrient-rich snack.
• Mindful eating: Enjoy your nuts mindfully. Take time to savor the flavor and texture. This can help you feel more satisfied with smaller portions.

Remember that nuts and dried fruits offer many health benefits, but moderation is key! It is important to consider the daily allowance.

Keep checking our website 👀 for more recipes made with nuts and dried fruits.