Most days
Nuts & seeds
Walnuts, almonds, peanuts, seeds, ground flax
What it gives you
Healthy fats, vitamin E and fibre. Walnuts and flax also bring omega-3.
Easy ways to add it
- Top porridge or salad with a few walnuts.
- Keep unsalted almonds for a snack.
- Stir a spoon of ground flax into soy yoghurt.
- Spread peanut or almond butter on toast.
- Toast seeds and sprinkle them on soup.
- Add cashews to a stir-fry.
- Blend tahini into a dressing.
- Add walnuts to a lentil bolognese.
- Mix seeds into overnight oats.
- Stir peanut butter into a sauce for noodles.
Good to know
Allergic to nuts or peanuts? Use the nut-free filter on Plates, and seeds only if they are safe for you. Whole nuts are a choking risk for children under 5.
The science behind it
A small daily handful of nuts is linked to lower heart disease risk; most of the benefit comes by about 20 g a day.
Source: Aune et al., BMC Medicine, 2016; Fadnes et al., PLOS Medicine, 2022
LeafUp gives general food guidance for adults. It is not medical or dietary advice. With a health condition, during pregnancy or with allergies, ask your doctor or a dietitian.
Plates with it
Porridge with apple and walnuts
Warm oats, grated apple and a few walnuts.
Overnight oats with banana and peanut butter
Made the night before, ready when you wake.
Peanut butter and banana toast
Two minutes and very filling.
Soy yoghurt with berries and seeds
Frozen berries are fine, and often cheaper.
Bircher muesli with apple and seeds
Soaked overnight, the Swiss way.
Banana oat pancakes
Made without eggs, served with berries.
Lentil salad with walnuts
Lentils, rocket, walnuts and a squeeze of lemon.
Peanut noodles with cabbage and carrot
Crunchy vegetables in a quick peanut sauce.
Roast vegetable and barley bowl
Make extra vegetables for tomorrow.
Brown rice bowl with edamame and sesame
Japanese-inspired, crunchy and fresh.
Baked chickpea patties with salad
Falafel-inspired, baked instead of fried.
An apple and a handful of almonds
The simplest snack there is.