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Digital Subscriptions > Healthy Food Guide > March 2018 > How to… GET MORE NUTS IN YOUR DIET


Try Nichola Palmer’s easy ways to add nutty goodness to meals throughout the day

Big up your breakfast…

QUICK FIX Fruit & nut porridge

Boost your morning porridge with a fruit and nut topping of chopped hazelnuts, pecan nuts, grated apple, chopped no-needto- soak dried apricots and a dusting of cinnamon.

Add crunch to your lunch

QUICK FIX Roast a spicy nut and seed mix to scatter over salads

Mix together 100g each unsalted almonds, cashews and peanuts with 25g each sunflower seeds and pumpkin seeds. Add 1tsp ground 5-spice powder, ½tsp chilli powder, 3tbsp reducedsalt soy sauce and 1tsp sesame oil and mix well. Spread out over a baking tray and bake at 160°C/fan 140°C/gas 3 for 15–20 min until golden. Cool and store in an airtight container for up to 2 weeks, ready to pack into 2tbsp portions.

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About Healthy Food Guide

Too busy to cook every day? Find out how the new calorie guidelines for eating on the go could stop you putting on weight (goodbye, coffee shop up-selling and unhealthy meal deals). We help you power up your walk to burn more fat and get more nutrition on your plate by pairing foods. Plus don't miss our 8-page guide to vegan eating - everything you need to know!