‘Get the most out of your veggies’ is the theme of this year’s National Nutrition Week, from 16-22 October. A simple way to boost intake? Make vegetables taste even better, with nuts!

Did you know? Just 7% of Australian adults eat the recommended serves of vegetables each day, and only 2% meet the target of a daily (30g) handful of nuts (1).

Vegetables and nuts: A perfect pair

Need some inspiration to make vegetables taste even better? Here’s five simple, easy and delicious vegetable and nut pairings:

Almonds + carrot

Nutrient boost from almonds = Vitamin E – Almonds are an excellent source of vitamin E, a powerful antioxidant, that enhances our immune system and is involved with heart health. Almonds are available in many forms – raw, roasted, sliced, slivered, milk, or as meal. We love this fresh Vietnamese rice noodle salad with almonds.

Brazil nuts + rocket

Nutrient boost from Brazil nuts = selenium – Just two Brazil nuts gives you all of the selenium you need per day. Selenium has antioxidant properties that help to break down peroxides, which can damage tissues and DNA, leading to inflammation and other health problems. Brazil nuts are delicious scattered in salads, like this Mango, feta and Brazil nut salad. 

Macadamias + cauliflower

Nutrient boost from macadamias = Manganese – This native Australian nut was once used by the Aboriginal community to provide lasting sustenance for long walkabouts, and can do the same for us on long periods of activity. Macadamias are a great source of manganese, which is involved in skeletal health, among other benefits. Try this nutritious and tasty Macadamia cauliflower schnitzel.

Pistachios + pumpkin

Nutrient boost from pistachios = Plant sterols – On top of being a good source of healthy fats and potassium, pistachios are known for their contribution of plant sterols to the diet. Plant sterols have been linked to lowering cholesterol, particularly LDL (or ‘bad’) cholesterol. Pistachio’s rich green flavour makes them a delightful addition to salads or dips, like this Moroccan spiced pumpkin, pistachio and macadamia dip.

Walnuts + beetroot

Nutrient boost from walnuts = Omega 3s – Walnuts are high in polyunsaturated fats and are one of just a few significant plant sources of heart-friendly omega-3 fatty acids. This versatile tree nut can cross all borders when it comes to meals and cultures! Walnuts are great for breakfast with yogurt and cereal, in a rich moist banana or zucchini bread, scattered over salads, or blended into dips, like this tasty Beetroot and walnut hummus.

Did you know? Nuts are nutritional powerhouses, with more than 28 different nutrients! They’re packed with plant-based protein and dietary fibre, heart-healthy fats, vitamins, minerals and antioxidants.   

Complementary key nutrients

The bottom line:

All vegetables and all nuts fit into a balanced, healthy diet. Celebrate National Nutrition Week, and ‘get the most out of your veggies’, by pairing your favourite vegetables and nuts. You’ll be a step closer to meeting your target of five serves of vegetables a day and a daily handful of nuts. Bon Appetit!

Credit: Thank you to the International Tree Nut Council Nutrition Research & Education Foundation for some of the information relating to nut nutrients used in this article. For more, visit: www.nuthealth.org