Super Snack Nut Facts
Nuts are nature’s way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals. A golf ball-sized portion (about 30g) of unsalted nuts makes a vitality-boosting snack and, unlike most other options, contributes a mix of valuable vitamins and minerals. These nutty powerhouses are the perfect healthy snack, so ditch the crisps after your surf and go nuts for nuts. All nuts have different nutrition credentials and will offer various health benefits. 

1. Nuts are high in fat, but much of it is the heart-healthy variety. The amounts of saturated fat, the type of fat we should avoid, varies between nuts for example Brazil nuts are high in fats. 

2. Almonds have the lowest calories, they’re also high in vitamin E which is good for your skin.

3. Avoid nuts packaged or roasted in oil instead eat them raw or dry roasted.

4. If you’re avoiding dairy products then almonds are a good choice to make sure you’re getting enough of this bone-building mineral.

5. Macadamia and pecan nuts have the highest mounts of fats but the lowest amounts of protein. However they’re still good nuts, any raw, plain nut will give you a good dose of healthy fats and nutrients.

6. Walnuts are the richest in Omega-3 fatty acids which help fight inflammation and they contain manganese which may reduce PMS.

7. Cashews are rich in iron and zinc which is good for your immune system and helps prevent anaemia.

8. Pistachios are one of the higher protein nuts, so they should be eaten in moderation.

9. The latest trend is to supercharge nuts, soak them overnight before drying them out and eating them. This makes it easier for the body to absorb the nutrients. 

10. Due to their high protein content, nuts make you feel fuller and help curb hunger.


Recipe: Homemade Nut Butter by Laurie Newman

Nuts are great for energy, full of omega-3 and stacked with healthy fats. All these factors make them a great snacking alternative, so why not whiz them up in a blender and enjoy them in a different way? Try out this homemade nut butter recipe, it’s easy to make and delicious on toast.

You will need:

400g Mixed nuts
Salt (optional)


  • Preheat the oven to 150° and place the nuts onto a baking tray in the centre of the oven. Depending on your taste preferences you can sprinkle on a bit of sea salt here before you place the nuts into the oven.
  • Roast for 5 minutes and then remove from the oven and give the nuts a shuffle. This will prevent them from just roasting on one side. Roast for a further 5 minutes.
  • Remove from the oven and leave to cool for at least 5 minutes. Don’t leave them too long as this will make them harder to blend.
  • Place the nuts into your food processor or blender and blend until it becomes smooth.
  • Remove the blade every 20-30 seconds and scrape the butter from around it. Doing this prevents any damage to the blender or food processor.
  • The consistency will start to change and you will notice that it becomes oily the longer you blend for. Don’t panic- the oil is just the healthy fats coming out of the nuts.
  • Whizz for slightly longer if you prefer smoother nut butter.
  • Slap onto a piece of toast and enjoy!

Want the extra energy?
Why not add some diced banana to your nut butter on toast.