Add some healthy fat and protein to your diet with delicious nuts and seeds.

Nuts are a great way to add healthy fats and protein sources to your diet and are an under-the-radar source of flavor in many recipes.

Blend To use nuts in a smoothie, soak them overnight and drain them prior to use. Buy them pre-shelled to make them easier to work with.

Boost To add protein or healthy fats to your diet, use nuts as a garnish on salads, yogurt, oatmeal, hot cereal, or other snacks. Or, make your own nut butter. Just pour a pound of your favorite nuts and a pinch of sea salt into a food processor and process until you get the consistency you crave -– longer for creamy and shorter for crunchy. If you buy bulk nuts, freeze them until you’re ready to use them. Nuts can go rancid if they are exposed to heat and light for long periods.

Nestpert: Judy Penta is a nutritionist at Patients Medical in New York City.

-- The Nest Editors

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