On Nut Day, on 22 October, get inspired to add nuts into your every day, by cooking with them!

While nuts are perfect as a snack, they also pair beautifully with a whole host of other foods. In fact, nuts make every day dishes, both savoury and sweet, even better.

Could there be a more versatile inclusion in wholesome salads, flavour-packed bowls of goodness, and sweet treats than earthy, crunchy nuts? We don’t think so!

The bonus? Adding these delicious, nutritional powerhouses into every day cooking makes it easier to reach your daily 30g target of nuts!

10 ways to enjoy nuts every day:

• Nuts bring the crunch-factor to any stir-fry, from pad Thai, to chicken chow mein

• Blend nuts into fruit or veggie smoothies, and serve topped with chopped nuts 

• Easily elevate roasted veggies and soups with a dollop of nutty pesto

• Nuts make tasty toast toppers, paired with berries, mushrooms, or beetroot hummus

• In curries, like butter chicken, use ground nuts to flavour and thicken the sauce

• Bring some ‘satay’ to your chicken and salad wrap with the addition of nut butter

• Top unflavoured yogurt with berries or fruit slices, chopped nuts, and mint

• Add flavour and texture to baking by swapping flour for nut meal or nut flour

• Use nut ‘mince’ (coarsely-ground nuts) in family favourites, like spaghetti bolognese

• Roast nuts with herbs and spices, then use as crunchy salad toppers 

Shareable Nut Day graphics:

Carousel (x5) Nut Day graphics:

Need some out-of-the-box inspiration to add nuts into your every day? We’ve got a range of culinary fact sheets, videos, graphics and recipes in our
‘Cooking with Nuts’ Hub.

Why a handful of nuts a day? Here are just SOME of the reasons:

• Nuts may be tiny, but they’re full of goodness, with more than 28 different nutrients! They’re packed with plant protein, dietary fibre, heart-healthy fats, vitamins, minerals, and antioxidants.   

• Eating a handful of nuts a day can reduce the risk of cardiovascular disease by 21%, and the risk of dying from it by 22% (1).

• Australians aren’t eating enough nuts to reap the health benefits – with just 2% meeting the target of a handful (30g) of nuts a day (2).

• Nuts can be part of a healthy diet for managing weight, as consistent evidence tells us that eating nuts is not linked with weight gain (3).

• Eating a handful of nuts every day, as part of a balanced diet, is just as important for reducing disease as eating enough vegetables (4).

• At least $980 million could be saved in health care expenditure each year, if every Australian were to eat a 30g handful of nuts daily (5).

• At less than $1 a serve, nuts are healthy and affordable.