Nuts and seeds are some of my most favourite ingredients to use in cooking. Not only are they powerhouses of nutrition but their versatility is endless! There really isn’t anything you can’t do with them! Today I’m sharing an absolute cracker of a recipe that I developed in partnership with NuVitality, who are a small whole foods company picking and packing the best quality nuts, seeds, and grains.
Nuts, seeds and whole-grains have really come into their own in the past couple of years, with people realising they are so much more versatile than a bar nut mix! You can blend them into sauces and dressings, use them as toppings, whip them into butter, grind them into gluten-free flour alternatives and make them into silky smooth cheesecake fillings just to name a few ways to use them!
As I mentioned before nuts and seeds are so nutrient-dense and a wonderful addition to anyone’s diet (so long as they are not allergic!) They’re rich sources of healthy polyun- and monoun-saturated fats, the exception being chestnuts, which are low in fat. Nuts and seeds also contain protein which can vary depending on the variety. They are amazing for heart health due their healthy fat content and the plant sterols they provide. Nuts and seeds also contain B vitamins, zinc, selenium, iron, calcium, vitamin E and potassium, plus they’re a great way to add fibre and antioxidants into your diet. Nuts have been shown to slow brain-ageing, maintain bone health and reduce cancer risk as well. You can choose to have your nuts and seeds roasted if you prefer the flavor (I do!) and there won’t be too much difference in the nutrition provided by them excepting some vitamins that are not heat-stable.
One serve of nuts and seeds is 30 grams which is about 20 almonds, 15 cashews or two tablespoons of pine nuts or a big tablespoon of nut butter. When purchasing nuts and seeds, try to find varieties that do not contain any oils (the nuts and seeds are rich enough alone!), salt or flavourings and let these little powerhouses speak for themselves! Find out where you can get your hands on the range of NuVitality nuts and seeds from here.
Ok onto the recipe! I can’t explain how delicious and addictive – in a good way – these rolls are. They are just WOW! Everyone I’ve made them for loves them and my mother-in-law recently made them for her latest dinner party to rave reviews! They’re awesome as a healthy change to the usual lunchbox items not only for yourself but your loved ones as well.
To get the recipe, find it here on NuVitality's website! Happy cooking!
Nuts and health (2014). Retrieved from http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health
Nuts and seeds (2016). Retrieved from