Discover the nutritional value, creative uses, and storage tips for all your favourite organic nuts.
Organic and natural nuts are a regular go-to snack for athletes, busy execs and families, thanks to their impressive nutritional profiles and delicious flavour and crunch! Packed with healthy fats, fibre, protein, vitamins, and minerals, regularly consuming nuts can help decrease the risk of heart disease and other health conditions. Nuts have also been known to help maintain a healthy body weight - the protein and fibre in nuts helps satisfy hunger and reduce your appetite, whilst the healthy fats help to release leptin, the hunger hormone which lets you know when you are full.
Once labelled as “brain food” it’s becoming increasingly apparent that nuts are good heart and gut foods, and are packed full of antioxidants that are linked to reducing the risk of chronic illnesses.
If you’ve never really been a nut lover before, here's your guide to popular organic nuts and their nutritional highlights:
ALMONDS
Organic, Natural, and Insecticide-free Almonds and Activated Almonds are a rich source of healthy fats, and like all other plant foods, they are cholesterol-free. They are high in Vitamin E and contribute to good heart health. Want to incorporate organic nuts from Australia into your diet? Our almonds are sourced from quality Aussie farmers and are perfect as a stand-along snack, or for making nut butters, milks, trail mixes and muesli.
Nutrition content per 100g
Protein - 19.5g
Calcium - 250mg
Vitamin E - 28.1mg
Serving size suggestion: 30g/20 nuts size
BRAZIL NUTS
Rich Amazonian soils contribute to the wide range of vitamins, antioxidants and phytochemicals in these deliciously buttery nuts. Brazil nuts are a rich dietary source of selenium, which is a powerful antioxidant important for the immune system and is a natural mood booster. When it comes to comparing organic and natural nuts, Brazil Nuts take the gold medal award for creaminess and are great for homemade nut butters and milks. You can also roast and salt Brazil nuts for a tasty snack or chop and use in baking.
Tip: You can use Brazil Nuts in place of pine nuts when making pesto.
Nutrition content per 100g
Selenium - 1917mcg
Dietary fibre - 8.5g
Zinc - 4.1mg
Serving size suggestion: 30g/10 nuts
CASHEWS
Our Organic and Activated Cashews not only taste amazing, they deliver a great low-GI source of carbohydrates. Low-GI carbs help manage blood sugars and reduce the risk of Type-2 Diabetes. They are also rich in heart-healthy monounsaturated fats. Switching to a vegan diet? Cashews not only make amazing vegan nut butters, you can use them to replace cheese, yoghurt or any other dairy product.
Try this amazing Cultured Cashew Cheese Spread recipe – you’ll never want to eat traditional cheese again!
Nutrition content per 100g
Protein - 17g
Copper - 1.9mg Iron - 5mg
Zinc - 5.5mg
Serving size suggestion: 30g/15 nuts
HAZELNUTS
Hazelnuts are packed with a wide range of vitamins, minerals and antioxidants including Vitamin E, Omega 3s and Folate. Folate is an essential vitamin during pregnancy that contributes to tissue growth. And the good news about Hazelnuts just gets better – not only do they add an amazing flavour to cakes, desserts and mueslis, they also pair perfectly with organic chocolate! Try making these indulgent Raw Chocolate Hazelnut Balls this weekend.
Nutrition content per 100g
Dietary Fibre - 10.4g
Potassium - 680mg
Monounsaturated fats - 48.8g
Serving size suggestion: 30g/20 nuts
MACADAMIAS
Did you know Macadamias are indigenous to Australia, making them the king of organic nuts in Australia? These super tasty nuts have a very high content of healthy monounsaturated fats, which when eaten, helps to reduce levels of bad ‘LDL’ cholesterol and increase good ‘HDL’ cholesterol in the body. Enjoy them on their own as a heart-healthy snack or add to granola, baking or stuffing for an extra creamy crunch of heart-healthy goodness.
Nutrition content per 100g
Monounsaturated fats - 59.8g
Magnesium - 130mg
Dietary fibre - 6.4g
Serving size suggestion: 30g/15 nuts
STORING NUTS
PECANS
Pecans contain plant sterols which are known to help lower blood cholesterol levels. They also contain a great source of dietary fibre and antioxidants (polyphenols). Our organic and natural nuts are grown in Australia and are perfect when added to smoothies, baking and breakfast cereals. Wanting to try something a little indulgent with pecans? Make these delicious Cranberry & Maple Pecan Bark - your friends will thank you for it!
Nutrition content per 100g
Dietary Fibre - 8.4g
Potassium - 500mg
Polyphenols - 2016mg
Serving size suggestion: 30g/15 nuts
PINE NUTS
Pine nuts are actually the edible seeds of pine trees, also known as pinon. They are small, soft and creamy in texture and make an excellent addition to stir fries, salads or stuffings. They are high in vitamin E and B and also contain natural plant sterols which help to lower blood cholesterol – that’s a great bonus!
Nutrition content per 100g
Plant sterols - 236mg
Potassium - 600mg
Zinc - 5.3mg
Serving size suggestion: 30g/2Tbs
PISTACHIOS
Pistachios are light on the digestive system and packed full of easy to absorb nutrients. They are high in the amino acid arginine, which helps your body to build protein – so make an ideal post-gym workout snack! Pistachios can be crushed and sprinkled on fish or desserts, added to trail mix or eaten on their own, such is their versatility.
Nutrition content per 100g
Protein - 19.7g
Arginine - 2g
Plant Sterols - 214mg
Serving size suggestion: 30g/30 nuts
WALNUTS
Walnuts not only resemble the human brain, with their wrinkled and folded appearance, they are an excellent source of the omega-3 fatty acid, alpha-linolenic acid (ALA). Our walnuts are non-GMO and deliver an amazing nutritional boost when added to salads, baked goods, cereals and trail mixes.
Nutrition content per 100g
Monounsaturated fats - 440g
Protein - 14.4g
Omega 3 - 6280mg
Serving size suggestion: 30g/9 shelled walnuts
2die4 Live Foods Activated Nuts
2die4 Live Foods has an incredible range of premium activated nuts that are both organic and delectable. Activated nuts undergo a process that enhances their digestibility and nutrient absorption, making them a fantastic choice for health-conscious snackers or those who find it hard to digest conventional nuts. Enjoy a handful of nuts five times a week and feel the benefits!
