Nuts and seeds can be incorporated into your diet in various ways, primarily to enhance flavor and nutritional value.
Here's how you can use nuts and seeds:
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Combined with Low-Energy Dense Foods:
- Vegetable-Based Meals: Add nuts and seeds to Asian-style dishes or salads to improve their nutritional profile and texture. For instance, sprinkle sesame seeds on stir-fried vegetables or add walnuts to a spinach salad.
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Protein Substitute (Especially for Vegans and Vegetarians):
- Nuts and seeds can serve as a valuable protein source in place of meats, fish, and eggs.
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As Snacks:
- Consume a handful of nuts or seeds as a standalone snack for a quick energy boost and to satisfy hunger.
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Baking and Cooking:
- Baking: Incorporate nuts and seeds into bread, muffins, cookies, and cakes.
- Cooking: Use them as coatings for meats or fish, or grind them into flour for gluten-free baking.
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Toppings:
- Sprinkle nuts and seeds on yogurt, oatmeal, smoothies, or cereal for added texture and nutrition.
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Nut and Seed Butters:
- Spread nut butters on toast, crackers, or fruit, or use them as an ingredient in sauces and dressings.
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Homemade Milk Alternatives:
- Create your own almond milk, cashew milk, or sunflower seed milk as dairy-free alternatives.
