Nutrient Comparison Chart for Tree Nuts


Nuts are a healthier snack choice and eating in moderation is key. As a natural food, nuts are excellent sources of healthy fats, vitamins and minerals that can boost your health in many ways including reduced risk of weight gain, improve heart health and lower risk of diabetes.  Choose raw, organic nuts to add to your diet.

Each type of nut offers a different mix of nutrients for your health.
Here’s a helpful table to use as a guide:

Tree Nuts Nutrient Comparison Chart

Image source: Almond Board of California (

Buckwheat Salad with Nuts



Gluten free Kasha Salad with Grapes, Dried Mango and Pistachios

Don’t want to include buckwheat into your main dish? Why not make it salad style. Wholesome and easy to prepare! Grapes, mango, with pistachios and honey dressing. Other than pistachios, i think cashew or walnuts  would be great too. Kasha is also called Roasted Buckwheat.

A recipe from

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