Practical Tips for Incorporating Nuts, Seeds, and Dried Fruit into Your Diet

with Matt Tebbutt

In a bid to help add clarity, Whitworths has teamed up with Chef and TV presenter Matt Tebbutt to offer simple and practical tips for including these foods into our everyday diets.

Matt said: “Eating more nuts, seeds or dried fruit regularly is so easy. And you only need a small handful as a portion. Nuts and dried fruit make an ideal and convenient snack but don’t forget you can easily add them to many of your everyday dishes too. It doesn’t need to be a challenging or onerous task – you could simply add a sprinkling of nuts to your favourite curry, chop some dried fruit into your chicken salad or top your granola with extra seeds. It will not only make your meals taste great but will also give an extra health boost.”

Matt’s Five Fast Fixes for a Nutritional Boost

1. Sprinkle pumpkin seeds into your morning granola

2. Add chopped walnuts to your macaroni cheese or pasta bake for a crunchy crust

3. Add a handful of dried apricots to your halloumi or bean salad

4. Chuck nuts or seeds into your stir fry for extra flavour and crunch

5. Add some dried fruit into your chickpea or lentil curry for a little extra sweetness

Matt’s Health Boosting Recipe

Jewelled Couscous with Spiced Lamb Tagine

Couscous Ingredients

• 400g couscous
• 100g Whitworth Raisins
• 1/4 tsp cinnamon
• 1/2 tsp ground cumin
• 1/2 tsp coriander
• 1/2 tsp smoked paprika
• 2tsp salt
• 50g Whitworth toasted Flaked Almonds
• 100g Whitworths Wondermix Feel Strong mix
• 50g Whitworths Wondermix Healthy Heart mix
• 3 chopped spring onions

Tagine ingredients

• 800g-1kg lamb neck
• 1 red onion, cut into 8
• 1 head of garlic, peeled & separated into whole cloves.
• 2 tablespoons harissa paste
• 1 tablespoon cumin seeds
• 75g Whitworths dried Apricots
• 75g Whitworths dried Figs
• 3 sliced preserved lemons
• 400g tinned tomatoes
• 250ml lamb or chicken stock
• 1 lemon to squeeze
• Coriander sprigs to garnish

Couscous method

1. Cover the couscous, raisins, salt and spices with boiling water.
2. Cover and allow the water to absorb.
3. Stir in Whitworths Wondermix and flaked almonds, add some olive oil.
4. Season to taste & keep warm.

Tagine method

1. Sauté the seasoned lamb in some oil to colour all over for around 10 minutes.
2. After 10 minutes, remove and set aside.
3. Now sweat the onion and garlic cloves in some olive oil for a few minutes before adding the spices and the lamb back to the pan.
4. After a couple of minutes, add the harissa paste and tomato, apricots, figs, preserved lemon pieces and the stock.
5. Simmer for 45-60 minutes until tender, then add the lemon juice.
6. Taste, season if necessary, and serve with the couscous.

Learn more about the immense nutrient power of dried fruit, nuts and seeds!