Not just for squirrels or birds, nuts and seeds are nutritional powerhouses — packing tons of protein in every crunchy bite. Whether you’re looking for a satisfying seed-filled snack or a nutty and nutritious dinner, we’ve got some stellar recipes that are sure to please.
Vegan Cashew Cheese Toasts with Poached Pears and Thyme
Cashews turn into decadent “cream cheese” when blended, lending minerals, protein and fibre as well as a tangy richness you’d swear had dairy in it. Pears and thyme walk the line between savoury and sweet, so everyone is happy at the breakfast table.
Pumpkin Seed Brittle
Indulge your sweet tooth in a slightly healthier way with this seed-packed brittle, filled with warm spices.
Roasted Sweet Potato Kale Salad with Mustard Dill Vinaigrette
The mustard dill vinaigrette in this vibrant kale salad is absolutely irresistible, not to mention the soft roasted sweet potatoes and crunchy candied pumpkin seeds. Easy to make ahead so you can focus on your main course
Healthy Peanut Butter Balls
These super easy fiber-packed treats are perfect as an afternoon pick-me-up. Bonus: they can be made in large batches and frozen to enjoy for weeks to come.
Rosemary Roasted Cashews
The perfect mix of sweet and savoury, your guests will devour these delicious nuts.
Get the recipe for Ina Garten’s Rosemary Roasted Cashews
Zucchini and Date Bread
Chock full of zucchini and studded with sweet, rich dates and toasted walnuts, this bread will suffice for breakfast, dessert and snack alike.
Get the recipe for Ricardo’s Zucchini and Date Bread.
Chocolate Coconut Pumpkin Seeds
Chocolate, coconut and crunchy pumpkin seeds become an indulgent snack so addictive, you’ll wish it was Halloween every month.
Zucchini and Carrot Breakfast Muffins
Overflowing with heart-healthy ingredients like oats and flaxseeds, these superfood muffins also feature grated apples, carrots, zucchini, and pumpkin seeds, making them a filling and nutritious option for anyone on the go.
Carrot, Sweet Potato and Squash Soup
This autumn-flavoured soup is a great starter course for your Thanksgiving feast. Carrots, sweet potato and squash are pureed into a creamy, bright orange soup, and spiked with warm cinnamon, cumin, paprika and ginger. Top with crunchy toasted pumpkin seeds and add a squeeze of fresh citrus juice to lighten up the flavours and make the dish pop.
Raw Carrot Cake Balls
Made healthy with with shredded carrots, dates, hemp seeds and nuts, these carrot cake-spiced cookie balls taste just like the classic fall treat.
Nordic Oats with Pumpkin Seed Oil
The ‘Booster Topping’ for this pumpkin-flavoured oatmeal combines walnuts, pumpkin seeds and coconut flakes. To make it even more delicious, add some sliced dried figs and birch syrup.
Rainbow Quinoa Taco Salad with Vegan Dressing
You won’t find ground beef in this taco salad, but you won’t miss it either. The creamy dressing is made of protein-packed sunflower seeds and the base a filling mix of quinoa, avocado, beans, corn and veggies.
Set Strawberries with Coconut Cream
Wobbly strawberry jellies are set with omega-3-rich chia seeds, sweetened with only a spoonful of maple syrup. Creamy whipped coconut “cream” makes this feel decadent, but keeps it dairy-free.
Toasted Coconut Chia Pudding
Chia seeds are back at it again, cavorting around as a dairy-free ice cream and pudding alternative. Rich coconut milk makes this feel like dessert, while contributing healthy fats. Top with summer berries and a sprig of mint for a next-level treat.
Puffed Rice Snowballs
With dried apricots, flaxseeds and sunflower seeds thrown into the mix, these healthier crispy treats make the perfect on-the-go car snacks or post-dinner munchies.
Spiced Oatmeal with Banana, Mango and Toasted-Coconut Almonds
Add a little flavour to your morning routine with this bowl of oatmeal. The banana, mango and coconut almonds in this recipe provide a bright, delicious contrast to the warm spices of nutmeg, cinnamon, ginger and cloves.
Almond-Crusted Baked Eggplant
This gluten-free and vegetarian appetizer takes slices of eggplant dredged in an almond flour mixture and baked until crisp and golden.
Anna Olson's Pasta with Rapini, Broad Beans, Rosemary & Walnuts
You can have your pasta and eat it, too. Anna Olson pairs gluten-free brown rice penne and pairs it with rapini, broad beans and rosemary for a new twist on a weeknight meal. Walnuts offer a textural contrast and bump up the omega-3s.
Granola Hermit Cookies
Made with walnuts, cranberries and cinnamon, these granola hermit cookies are delicious straight out of the oven, but their flavour actually improves as they sit in an airtight container. After two days, they’re even better than when they were first baked, making them the perfect snack to take on the go.
Vegetarian Tourtière Bake
This French-Canadian cold weather favourite can take centre stage this year with hearty lentils and savoury mushrooms all drenched in broth and packed into a flakey pie crust.
Spaghetti with Pecan-Herb Pesto
Geoff’s pesto boasts fragrant basil but there’s also Italian parsley for a pop of flavour. Instead of pine nuts, he opts for crunchy pecans to lend texture and taste to his hearty recipe.
Vegan Strawberry Cheesecake Bites
Dairy-free, gluten-free, grain-free – and flavourful. These cashew ice cream-esque bites offer an alternative to ice cream cake, without sacrificing taste or texture.
Roasted Spiced Almonds
Magnesium, found in nuts like almonds and cashews, is important for more than 300 bodily functions, and research shows that histamine response might be one of them. Roasted almonds make a great snack and you can customize this recipe with your favourite spices.
Terri Coles is a freelance writer living in St. John’s, NL. She writes regularly about food, health, nutrition, and travel.
Healthy Vanilla Latte Smoothie
This chia, Medjool date and raw cacao nib-latte smoothie has a shot of espresso for that morning caffeine boost, but with a super healthy twist.
If you’re looking to bump up your protein intake in a fully vegan, plant-based way, look no further than this complete main course. Vegetables, whole grains, tofu, nuts, sprouts and a flaxseed-based dressing, it’s a robust and beautiful meal in a bowl containing everything you need to power up you day.
Winter Vegetable and Hazelnut Stew
You’ll love the nutty crunch of crushed hazelnuts in this hearty stew, chock -full of tender parsnips, artichokes and small white turnips, cooked to perfection in a creamy, thyme-scented broth and peppered with bits of crispy pancetta.
Quinoa Roasted Eggplant and Apple Salad with Cumin Vinaigrette
This hearty and healthy salad blends flavourful roasted eggplant with crispy fresh apples, walnuts dried cranberries, watercress and quinoa, with a cinnamon-spiced vinaigrette that is bound to be a lunchtime and dinnertime favourite.
Rigatoni with Eggplant Purée
Pine nuts, Parmesan and meaty eggplant work wonders together in this meat-free pasta main.
Bobby Flay’s spin on Caponata — a traditional Sicilian eggplant dish — features olives, capers, raisins, pine nuts and plum tomatoes for an elegant and fresh meal that everyone will love.
Slow Cooker Spiced Nuts
Just five minutes of prep is all that’s needed to create delicious bowls of buttery pecans and cashews wrapped in cinnamon, spices and pure maple syrup.