46 - Toasted Nuts & Seeds 🥜

  
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📍 Introduction: 

Nuts & seeds add sweet, rich, complex flavors to salads, in addition to crunchy & creamy textures. When raw, they can be a bit soft and bland. A quick toast makes their flavors shine, and crunch come out.  One of the best things about toasting nuts and seeds is that they can be stored for 1-2 weeks, making them ideal for meal prep.  Go ahead, get creative and create your own unique blends for many salads to come! 

🧂 Ingredients: 

  • Nuts or seeds (see Notes for suggestions)

☑️ Instructions: 

Pan method (faster) 

  1. Preheat a pan on high, add nuts & turn down to medium

  2. Monitor & lightly toss the nuts every 1-2 min  

  3. When golden brown & fragrant (about 2-5 min), remove from heat

  4. Chop (optional)  

  5. Toss with a tiny bit of olive oil and salt (optional)

Oven/Toaster-Oven method (easier) 

  1. Pour nuts onto a small roasting pan or dish in a single layer 

  2. Bake/roast at 350 for about 5-10 min; check & shake every 5 min

  3. Remove when golden brown & fragrant

  4. Chop (optional) 

📝 Notes Tips & Tricks

  • Recommended nuts: almonds, pine nuts, walnuts, pecans, pistachios, peanuts, macadamia, cashew  

  • Recommended seeds: sesame (black & white), poppy, caraway, chia, flax, amaranth, sunflower, coriander, cumin, anise 

  • Nuts & seeds burn easily & fast. Don’t walk away for more than a minute or two. 

  • Chop nuts after toasting, not before 

  • Toasted nuts & seeds can be stored and saved in airtight containers for two weeks. Let them cool before storing, or they will get soggy from the steam.

  • Stride ahead by toasting nuts alongside something else that’s already roasting or baking

  • For extra flavor, try adding oil, salt, herbs (e.g., rosemary, thyme, sage) or spices (e.g., cinnamon, cayenne, turmeric) before toasting the nuts

  • Seed mixes are versatile & a fun way to get creative in the kitchen. Try using them to top avocado, scrambled eggs, grain bowls, etc. 

  • To ensure nuts are fresh, take a little sniff and taste. If they smell like chemicals (e.g., paint, plastic), they’ve gone bad. If they taste bitter or sour, throw them out. Trust your instincts. 

  • Hack to prevent messy chopping - capture flyaway nuts by placing a cutting board inside a rimmed baking sheet 

  • Store nuts in the fridge or freezer to ~double their shelf life. Some nuts spoil faster than others (e.g., pine & pistachio). Most are good ~1-2 years unopened. If opened, ~ 6-12 months. 

🎓 Further Study

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