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Nuts And Seeds For Better Health

Food Lifestyle March 2019

Nuts And Seeds For Better Health


When it comes to quick snacks, nuts are easily a favourite choice. Be it walnuts, pistachios, pecans, pumpkin seeds, almonds, peanuts, or cashews, nuts and seeds are some of the highest sources of plant proteins. They also contain the necessary quantity of vitamins, fats and minerals to balance your daily diet. Nuts contribute the much-needed fibre to your diet, which eases out the whole process of digestion. Nuts contain unsaturated fats, which are way better than the harmful saturated fats you find in meat and dairy products. You can have your nuts as they are, munching on a few every now and then. Or, you can get creative with them and try out these recipes.

Crunchy Chocolate and Peanut Clusters

The creamy chocolate, when combined with the crunch of the peanuts, is sure to make this a hit among the kids. And, it can be prepared in just 45 minutes, making it a go-to recipe for snacks on short notice.

Crunchy Chocolate and Peanut Clusters
Crunchy Chocolate and Peanut Clusters


  • 350g semi-sweet chocolate pieces
  • 350g vanilla flavoured candy coating, chopped
  • ¼ cup peanut butter
  • 3 cups puffed corn cereal
  • 1 cup dry-roasted peanuts, lightly salted

How to prepare:

  • Line two baking trays with waxed paper.
  • In a saucepan placed over low to medium heat, combine the chocolate pieces, candy coating and peanut butter into a smooth and creamy mixture. Stir continuously so that it doesn’t get hard.
  • After the pieces have melted completely, add the peanuts and cereal. Continue stirring until the peanuts are completely coated.
  • Using a teaspoon, drop the mixture little by little onto the baking trays, leaving gaps in between.
  • Tuck the trays into the refrigerator for 15-30 minutes, or until every piece is set. You can store the clusters refrigerated in an airtight container, between layers of waxed paper, for up to 1 week.

Coconut Fruit & Nut Bars

These quick energy bars combine the superpowers of dates, almonds, and cashews to give you some much-needed energy on the go.
They are an easy-to-make alternative to unhealthy, store-bought snacks.

Coconut Fruit & Nut Bars
Coconut Fruit & Nut Bars


  • ¾ cup dates, pitted and chopped
  • ¾ cup coconut flakes, toasted
  • ½ cup almonds, sliced
  • ½ cup raw cashews
  • A pinch of salt


  • Soak the dates in hot water for about 10 minutes.
  • Line a regular loaf pan with parchment paper, leaving a little extra on the sides for easy removal. Add a light coat of cooking spray.
  • Drain the water from the dates and process it in a food processor, along with the coconut, almonds, cashews, and salt.
  • Once it is finely chopped, transfer the mixture to the loaf pan, making sure that it is evenly spread out.
  • Refrigerate for at least an hour, or until the mixture is cold. Once cold, use the hanging parchment paper to lift it out of the tray.
  • Cut the bar into equal pieces.
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