Tamari nuts and seeds recipe

Tamari Seeds Recipe 

Level

Easy

Time

15 Min

SErves

4

Looking for a healthy, savory snack that's packed with protein and flavor? These roasted Tamari nuts and seeds are easy to make and perfect for snacking or adding to salads and dishes. With just a few ingredients, you can whip up this crunchy treat in under 15 minutes!

Ingredients:

  • 1 cup almonds
  • 1 cup cashews
  • 1/2 cup sunflower seeds
  • 1/2 cup pumpkin seeds
  • 2-3 tbsp Tamari sauce
  • 1 tsp garlic powder (optional)
  • 1 tsp smoked paprika (optional)

Instructions:

Preheat your oven to 180°C (350°F).

In a large mixing bowl, combine all the nuts and seeds.

Drizzle the Tamari sauce over the mixture and toss until evenly coated.

If you like a little extra flavor, add garlic powder and smoked paprika.

Spread the mixture evenly on a baking sheet lined with parchment paper.

Bake for 10-15 minutes, stirring halfway through, until the nuts and seeds are golden brown and fragrant.

 

Let them cool completely before storing in an airtight container.

Adding Nuts and Seeds to Your Diet

Rich in Healthy Fats: Nuts and seeds are a fantastic source of heart-healthy unsaturated fats, including omega-3 fatty acids, which help lower bad cholesterol and support overall cardiovascular health.

High in Protein: These plant-based powerhouses provide a significant amount of protein, making them an excellent addition for vegetarians, vegans, or anyone looking to boost their protein intake.

Packed with Fibre: Nuts and seeds are high in dietary fibre, which aids digestion, helps regulate blood sugar levels, and supports a healthy gut microbiome.

Loaded with Antioxidants: Many nuts and seeds, like almonds and sunflower seeds, are rich in antioxidants such as vitamin E and selenium. These protect your cells from damage caused by free radicals and reduce inflammation.

Bone Health Support: Seeds such as chia and sesame are packed with calcium and magnesium, essential for maintaining strong bones and preventing conditions like osteoporosis.

Heart Health Benefits: The combination of healthy fats, magnesium, and potassium in nuts and seeds supports optimal heart function by lowering blood pressure and improving blood vessel function.

Brain Boosting Nutrients: Walnuts and flaxseeds are particularly high in omega-3 fatty acids, which support cognitive function, memory, and overall brain health.

 

Adding a handful of mixed nuts or a sprinkle of seeds to your meals is a simple way to boost your diet with these nutrient-dense superfoods!

Biochemistry Fact!

Nuts are a superfood with heart-healthy fats, protein, and vitamins and minerals. Nuts are rich in arginine, an amino acid needed to make nitric oxide. Nitric oxide, a signalling molecule, dilates blood vessels, increasing blood flow and lowering blood pressure, supporting cardiovascular health.

Nuts are rich in tocopherols, antioxidants that neutralise free radicals and protect cells from oxidative damage. Antioxidants reduce inflammation and the risk of chronic diseases including heart disease and cancer.

Omega-3 fatty acids in nuts like almonds and walnuts improve heart health and brain function by reducing inflammation and protecting against neurodegenerative illnesses.

Studies suggest that moderate nut eating does not cause weight gain despite their high fat content. Protein, fibre, and healthy fats in nuts enhance satiety, making them a good weight management food.

Nuts may improve any diet with their biochemical benefits and are adaptable, portable, and convenient.

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