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Small but Mighty: Nuts, Seeds, and Nutrient-Dense Pantry Add-Ins
These are some of the small add-ins I reach for when I want more fiber, protein, healthy fats, minerals, texture, and staying power — little boosts that can make healthy meals feel more satisfying.
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BetterBody Foods Organic Chia Seeds
Chia seeds are one of my favorite little fiber helpers for salad dressings and simple chia-style puddings. I like to let them fully hydrate and plump up first, so they become gel-like, gentle, and almost tapioca-like in texture. They help thicken dressings, add texture, and bring fiber for the gut microbiome — a tiny seed with a lot of goodness.
TIP: For maximum plumpness, soak chia seeds in room-temperature water and give them a few hours before adding them to your creations. For my salad dressings, I plump them right in my organic unsweetened coconut milk first thing in the morning, give them a stir now and then, and they’re ready by the time I make my salad. Whichever you use, always let them plump up before you eat them.
Zatural Hemp Seeds / Hemp Hearts
Hemp hearts are soft, hulled hemp seeds, and they are such an easy way to add plant protein, healthy fats, minerals, and a gentle nutty texture. I add them to my Embrobi Egg Mash, mix them into dressings, and sprinkle them over salads and soups. They are a simple little add-in that brings softness, satisfaction, and a cozy, inviting finish to meals.
The 3-pack is the best value I’ve found, but you can choose the size that works for you on the Amazon listing.
Yupik Organic Raw Pumpkin Seeds
Pumpkin seeds go into many of my meals. I add them to my Embrobi Egg Mash, mix them into dressings, and keep a simple mix of pumpkin seeds and walnuts with me when I’m out so I have something mineral-rich and unsalted to reach for. A small handful from this 2.2 lb bag goes a long way, bringing protein, magnesium, zinc, and that helpful crunch that makes healthy choices feel easier.
Micro Ingredients Organic Raw Pumpkin Seeds
These organic raw pumpkin seeds are a nice light pepita that can add protein and nutrients to any meal. I love that one little seed holds what a pumpkin plant needs to get its start, so much goodness packed into something so small. I wanted to give you the option of this 4 lb bag, too.
Yupik Organic California Walnuts
Walnuts are an unsalted snack I reach for regularly, especially with pumpkin seeds when I’m out. These brain nuts bring plant omega-3s, healthy fats, a little protein, and a hearty crunch in a simple, nutrient-dense form. They are one of my favorite ways to keep something helpful with me when hunger shows up.
365 Organic Unsweetened & Unsalted Creamy Peanut Butter
This peanut butter is beautifully simple: 1 ingredient — organic peanuts. Since peanuts grow underground, choosing organic matters a lot here, and I love that this one has no added sugar, salt, oils, or fillers. If you enjoy an occasional peanut-butter-and-chocolate delight like I do, try about ½ teaspoon with organic cacao nibs. Yum.
TIP: Turn the jar around. Even organic peanut butters can have added palm oil, sugar or salt. The ingredients should say just one thing: peanuts.
Viva Naturals Organic Cacao Nibs
Organic cacao nibs give me that deep crunch without added sugar. I add them to dressings and homemade hummus, or have a small spoonful when I want that peanut-butter-and-chocolate delight with organic peanut butter. They bring minerals and antioxidant-rich plant compounds, so I treat them like a small-but-mighty addition — a little bit is plenty.
GOD Gave Us Food with Purpose
One thing I’ve learned on this journey is that the foods GOD made often come with built-in wisdom. Seeds, nuts, herbs, vegetables, fruits, roots, and whole foods bring fiber, color, texture, minerals, plant compounds, and so much quiet support. The more I moved toward simple foods closer to how GOD made them, the more I felt like I was working with my body instead of against it.
And yes, I still smile when I look at walnut halves and see little brain shapes. Great one, GOD! 🧠🤗🙏 My fiancé, Jason, and I call them “brain nuts,” and when we say our little walnut-snack grace, I pray, “Father GOD, thank You for blessing these brain nuts, in JESUS’ Name, amen.”
I very much eat with my gut microbiome in mind. That little army of microbes inside us has an important job, and when we feed it well, we can co-flourish together. The beautiful surprise is that these foods can be truly delicious too! Healthy does not have to mean boring — not even close. It can be filled with color, flavor, and joy.
“HE makes grass grow for the cattle, and plants for people to cultivate— bringing forth food from the earth.”
— Psalm 104:14 NIV
Prayers, blessings and broccoli sprouts,
💛Emily
