Go with Nuts in Your Meals
- , by Tracey Emney
- 7 min reading time
Why we pack pine nuts, cashews and almonds into your meals - and how you can do the same at home.
If there's one small change many Australians could make to eat better, it's this: eat more nuts. Despite decades of solid evidence behind them, nuts remain one of the most under-eaten foods in the country - according to Nuts for Life, only around 2% of Australians get the recommended daily amount. That's a shame, because a simple palmful a day is one of the easiest, most enjoyable ways to support your heart, your brain, and your long-term health.
We don't say that lightly. Here's why you'll find nuts turning up in a number of We Feed You meals.
The Case for Nuts
Heart health. Nuts support cardiovascular protection. Eating a handful (about 30g) of unsalted nuts most days has been associated with a 21% lower risk of cardiovascular disease and a 25% lower risk of coronary heart disease (Heart Foundation and Nuts for Life).
Healthy fats. Nuts are naturally rich in unsaturated fats - the monounsaturated and polyunsaturated kind found in foods like olive oil and oily fish = rather than the saturated fats we're advised to limit. These fats help maintain healthy cholesterol levels, support healthy blood vessels, and help reduce inflammation (Eat For Health, 2013). Nuts also bring plant protein, fibre, vitamin E, magnesium, and antioxidants along for the ride, which is part of why they punch so far above their weight nutritionally.
Brain health and mood. Regular nut consumption has been linked to better cognitive function, enhanced learning and memory, and improved mood. A systematic review found that higher nut intake was associated with a reduced risk of depression and a better overall mood state (Nuts for Life).
Blood sugar and diabetes management. For people managing or at risk of type 2 diabetes, regularly including nuts can support better blood sugar management and may help reduce the risk of diabetes-related complications, including heart disease (Nuts for Life).
Weight management. It's a common myth that nuts are too energy-dense to eat regularly if you're watching your weight. In fact, decades of research show nuts are not associated with weight gain — regular nut eaters tend to have lower body weight, lower BMI, and smaller waist circumference than infrequent eaters (Nuts for Life). The fibre, protein, and healthy fat combination helps keep you fuller for longer.
The Australian Dietary Guidelines reflect all of this: nuts sit within the "lean meats and alternatives" food group, and the recommendation is to include them most days of the week, with one serve being roughly 30g, or a small handful (Eat For Health, 2013).
Why You'll Find Nuts in We Feed You Meals
We don't add nuts for the sake of it — they earn their place in a dish through flavour, texture, and nutrition. A few examples from our menu:
Pumpkin Fettuccine with Pine Nuts — sweet roasted pumpkin and baby spinach folded through a light, creamy sauce, finished with toasted pine nuts for texture and a subtle, buttery flavour. Gluten free and endorsed by Coeliac Australia.
WF2: Butter Chicken Curry — our rich, comforting butter chicken gets its signature creaminess from a cashew and natural yoghurt-based sauce, rather than relying on cream alone. Gluten free.
Chicken and cranberry Quinoa - Slow-cooked chicken is combined with a delicate balance of saffron, fennel, spice mix and zucchini. This is then paired with spiced carrots and a wonderful mix of quinoa, roasted almonds, coriander and dried cranberries.
Beef Rogan Josh w/ Turmeric Rice and Chicken and Green Veggies - with peanuts for some added crunch, flavour and nutrition.
Middle Eastern Beef topped with creamy goat’s cheese and crunch pine nuts - a wicked combo!
Nutty, Seedy Granola Bars — almonds, walnuts, and almond butter make up 27% of these bars, giving them a satisfying crunch, plant-based protein, and a good hit of healthy fats for sustained energy. Gluten free, vegan, and Low FODMAP certified.
Simple Ways to Add More Nuts to Your Routine
Getting your daily handful doesn't need to be complicated. A few easy habits go a long way:
- Choose We Feed You meals that include nuts — dishes like our Pumpkin Fettuccine with Pine Nuts or Butter Chicken Curry or Satay Lemongrass Pork make it easy to get nuts into a proper meal without any extra effort.
- Keep a stash within reach — a small container of nuts in your desk drawer at work, or in a container in the fridge at home, makes them the easy, grab-and-go option instead of something you have to plan for.
- Blend or sprinkle them into breakfast — add a spoonful of nuts to your morning smoothie, or scatter some over porridge, yoghurt, or muesli.
- Add them to salads — a small handful of toasted almonds, walnuts, or pine nuts adds crunch, flavour, and staying power to any salad.
- Use nut-based spreads — a swipe of natural almond, cashew, or peanut butter on toast or fruit is an easy way to include nuts without changing your routine.
- Choose muesli or snack bars with a genuine nut content — check the ingredients list; bars where nuts appear early (like our Nutty, Seedy Granola Bars) generally means there's a meaningful amount in there, not just a token sprinkle.
The Takeaway
Nuts are one of the simplest additions you can make to your everyday eating - good for your heart, your brain, and your long-term health, without requiring you to overhaul anything. A handful most days is all it takes. With We Feed You meals, look for those with nuts to help you achieve your nutty goals!
Real food, made well.
This content is general informational purposes only - not health or medical advice, and not a substitute for guidance from a qualified healthcare professional or dietitian. Always check the label for allergen information before eating.
References
Eat For Health. (2013). Australian Dietary Guidelines. National Health and Medical Research Council. https://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf
Heart Foundation. Nuts: An everyday superfood for heart health. https://www.heartfoundation.org.au/media-releases/nuts-an-everyday-superfood-for-heart-health
Nuts for Life.. Nuts: An everyday superfood for heart health. https://www.nutsforlife.com.au/nuts-an-everyday-superfood-for-heart-health/
Nuts for Life. What makes nuts so healthy? https://www.nutsforlife.com.au/resource/nuts-and-health-what-are-their-benefits-and-what-makes-them-so-healthy/
Nuts for Life. General health research. https://www.nutsforlife.com.au/resource/general-health-research/
Nuts for Life. Nuts and weight management: A summary of the scientific evidence. https://www.nutsforlife.com.au/resource/nuts-and-weight-management-report/