Nuts and Seeds in Vegetarian or Vegan Recipes

Savvy Vegetarian is crazy about nuts, but a little goes a long way

Featured Nut Recipe

Walnut Olive Spread Walnut Olive Spread

Nuts and seeds are high in healthy fats, vitamins and minerals, low in sodium, cholesterol, carbohydrates, low glycemic load, high protein. No wonder we're crazy about them!

If you're allergic to one or more nuts or seeds, there may be other varieties you can eat.

BUT I've been told by someone who's deathly allergic to peanuts that all other nuts are out of bounds because they are processed in facilities which also process peanuts.

So check with your doctor first.

More Info on Nuts & Seeds

Recipes with Nuts & Seeds

How to Buy, Store and Prepare Nuts & Seeds Breakfast Desserts Main Dishes Sauces & Spreads Side Dishes


Almond Milk Apple Almond Butter Pancakes Breakfast Cookie Recipe (chia seeds, cashews, coconut) Breakfast Smoothie (almond milk) Fruit Smoothie (almond milk, chia seeds or cashew butter) Green Power Smoothie (hemp, chia, almond) Oatmeal Breakfast Recipe (any nuts or seeds) Quinoa for Breakfast (sunflower seed, pumpkin seeds or almonds) Rice Pudding (almonds) Sarah's Excellent Granola (almonds, sunflower seeds, walnuts) Spiced Acai Energy Bars
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Banana Bread (walnuts)(ovo-lacto/vegan) Banana Nut Muffins (walnuts)(ovo-lacto/vegan) Butterscotch Brownies (vegan/ovo-lacto veg) Carrot Cake With Everything (walnut, coconut)(ovo-lacto/vegan) Cashew Cream Dessert Toppping Cashewcotta Cheesecake With Fresh Balsamic Strawberry Topping Chocolate Brownies (walnuts)(vegan/ovo-lacto veg) Chocolate Raspberry Heart Cookies (hazelnuts) Chocolate Ribbon Cookies(walnuts) Coconut Almond Macaroons (coconut, almonds) Coconut Fruit Tarts Coconut Macaroons With Chocolate Variation
Protein Ebook
Coconut Whipped Cream Cranberry Walnut Swirls (walnuts) Lemon Poppyseed Muffins (ovo-lacto/vegan) Oatmeal Coconut Cookies Oatmeal Date Nut Muffins (walnuts)(lacto-veg, vegan) Oatmeal Raisin Cookies(walnuts) Spiced Acai Energy Bars (almonds) Sweet Potato Walnut Muffins Zucchini Bread (walnuts) Back to Nut-Seed Recipes Index

Main Dishes

Cashew Veggie Fried Rice Cranberry Almond Quinoa Nut Loaf Baked In Pastry (almonds, hazelnuts)(lacto veg, vegan) Pasta With Cauliflower Cashew Alfredo Pasta with Creamy Pumpkin Sauce & Toasted Walnuts
Quinoa Recipe Ebook
Quinoa Veggie Stir Fry (cashews or sunflower seeds) Quinoa Walnut Rosemary Casserole Seedy Zucchini Rice Simple Quinoa Salad Vegetables In Creamy Almond Sauce (lacto-veg or vegan) Walnut Quesadillas Walnut Veggie Burgers Winter Salad Back to Nut-Seed Recipes Index

Sauces, Dips, Dressings & Spreads

Avocado Tahini Dressing Basil Parsley Pesto (pine nuts)(lacto-veg) Basil Pine Nut Pesto (vegan) Cashew Gravy Cashew Mayonnaise Cashew Veggie Sauce Cashew Yogurt Cheezey Sauce (cashews)(non-dairy) Coconut Lime Herb Salad Dressing
Tofu Recipe Ebook
Coconut Mint Chutney Fresh Dill Sauce (coconut milk) Lentil Sunflower Seed Spread Mint Coconut Salad Dressing or Mint Sauce Parsley Walnut Pesto Raw Basil Walnut Pesto Slightly Garlicky Hummus(sesame seeds) Tahini Lime Dressing Thai Coconut Dressing Vegan Parmesan Cheese Walnut Crumb Topping Walnut Olive Spread Yogurt Tahini Dressing Back to Nut-Seed Recipes Index

Side Dishes

Asian Noodle Salad (pine nuts, peanuts or cashews) Baked Tofu With Tahini (lacto-veg, vegan) Carrot Apple Walnut Salad Cashew Veggie Fried Rice Cream of Celery Soup (almond milk) Creamed Spinach (cashews, almond milk)
Pressure Cooker Ebook
Fettucine Alfredo (cashews)(vegan) Green Beans & Toasted Almonds Green Power Salad (any nuts or seeds) Mango Quinoa Salad (almonds, pumpkin seeds) Mixed Veggies In Coconut Curry Sauce Pineapple Coconut Noodles Quinoa With Almonds and Cranberries Soba Noodles and Tahini Veg Sauce (sesame seeds) Squash Pecan Casserole (lacto-veg or vegan) Vegetables In Creamy Almond Sauce (lacto-veg or vegan) Walnut Quesadillas Walnutty Rice Back to Nut-Seed Recipes Index

How to Buy, Store and Prepare Nuts & Seeds

Buy nuts & seeds fresh and in small amounts that you can use up quickly. Because of their high oil content, nuts and seeds go rancid easily, so test before you buy if possible. Rancid fats taste nasty, and can make you sick.

The turnover in bulk bins is usually faster than with packaged nuts, but it depends on the store. If you get your nuts or seeds home and they taste bad instead of fresh and sweet, don't eat them, return them for a refund.

Soak nuts and seeds for 3 - 12 hours to soften and make them easier to digest, to bring out the full flavor and nutrition, and to reduce bitterness from tannic acid. Discard the soaking water.

Soaking is especially effective with walnuts and hazelnuts, which should be soaked 8 hours or more, in a cool place or in the fridge. Hazelnuts should be rubbed together in the water after soaking, to remove loose skins. Discard the soaking water. If you want to soak nuts for longer than 12 hours, change the soaking water.

Store nuts and seeds in the fridge or other cool place, in tightly sealed containers. Freeze them if you won't be using them within a month.

Blanch almonds by plunging in boiling water for 1 minute, drain, then cover with cold water for 5 minutes. The skins will slip right off. If you don't want to heat your almonds, soak 12 - 24 hours, then peel the skins off. Soak almonds after blanching, in water, in their skins, in the fridge.

Grind raw or roasted nuts or seeds in a spice grinder to make a powder for thickening sauces, soups and veggie burgers, adding to smoothies, making nut or seed spreads or patées.

Purée soaked nuts and seeds in a blender, food mill or food processor, with a little water, non-dairy milk or vegetable stock to suit your purpose.

Roast nuts & seeds on the stove or in the oven, at low temperature (275 - 300 degrees), for 15 minutes, stir often, and watch carefully so they don't burn. Sprinkle with salt if you like.

Eat nuts & seeds raw, add them to trail mix, or sprinkle them on salads.

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