6 Great Nuts, Seeds and Grains We Love

What is considered the right portion size?

According to the Canadian Heart and Stroke foundation, as long as you enjoy in moderation, these delicious treats which are beneficial for cardiovascular health as they contain healthy monounsaturated and polyunsaturated fats.

Nuts are high in calories, so portion size (¼ cup) is important. Studies show that eating ¼ cup of mixed nuts about four times a week can help lower bad LDL cholesterol levels and decrease the risk of coronary heart disease by about 20% according to The Canadian Heart and Stroke Foundation.

Pistachios

A serving of these sweet, bright green beauties is approximately 49 nuts. Full of vitamin E and carotenoids (lutein, zeaxanthin, and beta carotene) that help eyesight, they also containing anti-inflammatory properties. Nuts.com Organic Pistachios, 1lb;

Buckwheat Groats

The hulled, gluten free seeds intensify in flavour when toasted.  A ¼ cup contains 6g of protein and 6% of daily iron intake. Great in salads, baking or as a nutritious breakfast porridge. Inari Organic buckwheat groats, 500g;

Pecans

This southern staple is the king of nuts. Sweet, buttery and versatile they can be used in a variety of baking, as a salad topper or eaten alone and are a good source of calcium, magnesium, and potassium. Now Foods Unsalted Raw Pecans, 343g;

Farro

This ancient wheat grain resembles brown rice, and is an excellent source of fibre, vitamins, minerals and antioxidants. It’s high protein (about 5g of protein in a ⅓ cup serving) so it’s great for vegetarians as well as those on protein rich diets. Substitute for rice in risotto, as its pleasant chew keeps you fuller, longer. Bobs Red Mill Organic Farro, 680g;

Sunflower Seeds 

These seeds may help lower blood pressure, cholesterol and blood sugar.  They have high anti-inflammatory properties and contain vitamin E, magnesium, protein, and linoleic fatty acids. Toast the seeds and blend into a spread, or add to breakfast bowls. Inari Organic Sunflower seeds, 250g;