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Nuts and seeds are an amazing calorie-dense staple, wealthy in fiber, plant-based protein, and wholesome fat, in response to analysis. They’re additionally extremely versatile. You’ll be able to get pleasure from a handful as a snack; sprinkle some on prime of oatmeal, yogurt, and salads; and even use them instead of breadcrumbs on meat, poultry, or fish earlier than baking. The aforementioned analysis additionally discovered that consuming nuts repeatedly is related to decrease ldl cholesterol and decrease danger of gallstones, kind 2 diabetes, and heart problems. In truth, one other research discovered that consuming nuts every day was linked to an extended, more healthy life.
They’re good in an emergency as a result of, whereas they are often added to any dish, they don’t must be cooked. In the event you don’t have energy, go nuts! And don’t neglect seeds — chia, flax, sesame, and sunflower seeds all comprise these wholesome fat and fiber, too, in response to analysis. And chia and floor flaxseeds are each sources of heart-healthy omega-3 fatty acids.
Shelf life: Six to 12 months (bagged), 12 to 24 months (canned), per the Higher Pittsburgh Neighborhood Meals Financial institution
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