Protein-Packed Nut and Seed Recipes

Cashews turn into decadent “cream cheese” when blended, lending minerals, protein and fibre as well as a tangy richness you’d swear had dairy in it. Pears and thyme walk the line between savoury and sweet, so everyone is happy at the breakfast table.

Indulge your sweet tooth in a slightly healthier way with this seed-packed brittle, filled with warm spices.

The mustard dill vinaigrette in this vibrant kale salad is absolutely irresistible, not to mention the soft roasted sweet potatoes and crunchy candied pumpkin seeds. Easy to make ahead so you can focus on your main course

These super easy fiber-packed treats are perfect as an afternoon pick-me-up. Bonus: they can be made in large batches and frozen to enjoy for weeks to come.

The perfect mix of sweet and savoury, your guests will devour these delicious nuts.

Get the recipe for Ina Garten’s Rosemary Roasted Cashews

Chock full of zucchini and studded with sweet, rich dates and toasted walnuts, this bread will suffice for breakfast, dessert and snack alike.

Get the recipe for Ricardo’s Zucchini and Date Bread.

Chocolate, coconut and crunchy pumpkin seeds become an indulgent snack so addictive, you’ll wish it was Halloween every month.

Overflowing with heart-healthy ingredients like oats and flaxseeds, these superfood muffins also feature grated apples, carrots, zucchini, and pumpkin seeds, making them a filling and nutritious option for anyone on the go.

This autumn-flavoured soup is a great starter course for your Thanksgiving feast. Carrots, sweet potato and squash are pureed into a creamy, bright orange soup, and spiked with warm cinnamon, cumin, paprika and ginger. Top with crunchy toasted pumpkin seeds and add a squeeze of fresh citrus juice to lighten up the flavours and make the dish pop.

Made healthy with with shredded carrots, dates, hemp seeds and nuts, these carrot cake-spiced cookie balls taste just like the classic fall treat.

The ‘Booster Topping’ for this pumpkin-flavoured oatmeal combines walnuts, pumpkin seeds and coconut flakes. To make it even more delicious, add some sliced dried figs and birch syrup.

You won’t find ground beef in this taco salad, but you won’t miss it either. The creamy dressing is made of protein-packed sunflower seeds and the base a filling mix of quinoa, avocado, beans, corn and veggies.

Wobbly strawberry jellies are set with omega-3-rich chia seeds, sweetened with only a spoonful of maple syrup. Creamy whipped coconut “cream” makes this feel decadent, but keeps it dairy-free.

Chia seeds are back at it again, cavorting around as a dairy-free ice cream and pudding alternative. Rich coconut milk makes this feel like dessert, while contributing healthy fats. Top with summer berries and a sprig of mint for a next-level treat.

With dried apricots, flaxseeds and sunflower seeds thrown into the mix, these healthier crispy treats make the perfect on-the-go car snacks or post-dinner munchies.

Add a little flavour to your morning routine with this bowl of oatmeal. The banana, mango and coconut almonds in this recipe provide a bright, delicious contrast to the warm spices of nutmeg, cinnamon, ginger and cloves.

This gluten-free and vegetarian appetizer takes slices of eggplant dredged in an almond flour mixture and baked until crisp and golden.

You can have your pasta and eat it, too. Anna Olson pairs gluten-free brown rice penne and pairs it with rapini, broad beans and rosemary for a new twist on a weeknight meal. Walnuts offer a textural contrast and bump up the omega-3s.

Made with walnuts, cranberries and cinnamon, these granola hermit cookies are delicious straight out of the oven, but their flavour actually improves as they sit in an airtight container. After two days, they’re even better than when they were first baked, making them the perfect snack to take on the go.

This French-Canadian cold weather favourite can take centre stage this year with hearty lentils and savoury mushrooms all drenched in broth and packed into a flakey pie crust.

Geoff’s pesto boasts fragrant basil but there’s also Italian parsley for a pop of flavour. Instead of pine nuts, he opts for crunchy pecans to lend texture and taste to his hearty recipe.

Dairy-free, gluten-free, grain-free – and flavourful. These cashew ice cream-esque bites offer an alternative to ice cream cake, without sacrificing taste or texture.

Magnesium, found in nuts like almonds and cashews, is important for more than 300 bodily functions, and research shows that histamine response might be one of them. Roasted almonds make a great snack and you can customize this recipe with your favourite spices.

Terri Coles is a freelance writer living in St. John’s, NL. She writes regularly about food, health, nutrition, and travel.

This chia, Medjool date and raw cacao nib-latte smoothie has a shot of espresso for that morning caffeine boost, but with a super healthy twist.

If you’re looking to bump up your protein intake in a fully vegan, plant-based way, look no further than this complete main course. Vegetables, whole grains, tofu, nuts, sprouts and a flaxseed-based dressing, it’s a robust and beautiful meal in a bowl containing everything you need to power up you day.

You’ll love the nutty crunch of crushed hazelnuts in this hearty stew, chock -full of tender parsnips, artichokes and small white turnips, cooked to perfection in a creamy, thyme-scented broth and peppered with bits of crispy pancetta.

This hearty and healthy salad blends flavourful roasted eggplant with crispy fresh apples, walnuts dried cranberries, watercress and quinoa, with a cinnamon-spiced vinaigrette that is bound to be a lunchtime and dinnertime favourite.

Pine nuts, Parmesan and meaty eggplant work wonders together in this meat-free pasta main.

Bobby Flay’s spin on Caponata — a traditional Sicilian eggplant dish — features olives, capers, raisins, pine nuts and plum tomatoes for an elegant and fresh meal that everyone will love.

Just five minutes of prep is all that’s needed to create delicious bowls of buttery pecans and cashews wrapped in cinnamon, spices and pure maple syrup.