Nuts and seeds are, together with plant-based protein sources and dairy alternatives, on the third level of the vegan food pyramid. You should have 1-2 servings a day, a serving consisting of about 30 g. Apart from entire nuts, you can also use nut butters (preferably unsalted and unsweetened). Nuts and seeds contain many important nutrients such as healthy oils, protein, minerals, and vitamins. A certain amount should be nuts or seeds that are high in omega-3 fatty acids such as linseed, hemp or walnuts.
If you don't like eating pure nuts, this list also includes a few suggestions how to use them in for cooking etc. Some general ideas:
- add nuts to your breakfast cereals or porridge
- sprinkle seeds over soups or salads
- make sauces, dressings and dips based on nut butters
- make vegan "parmesan" based on almonds or cashews
Important notes:
- Acorns cannot be eaten raw! They must be soaked and roasted.
- Beechnuts must be roasted, too.
- Do not eat more than 2 Brazil nuts per day.
