Nut & Seed Products

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Chia Seeds

  • Chia seeds are an amazing source of fibre and omega 3s. 

  • They have numerous health benefits including lowering blood pressure and improving blood sugar control and gut health!

  • I use them regularly in my meal plans to help you meet your fibre needs (essential for optimal gut health). 

  • Due to their huge water-absorbing capacity, chia seeds also increase the volume in your digestive tract, leading to increased feelings of fullness.

Purple and white package of Morlife certified organic chia seeds with images of berries, kiwi, and a chia seed pudding.

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Package of black chia seeds from Whole Foods Market with green and black labeling, indicating it is a nutrient-rich, versatile ingredient suitable for baking and smoothies.
Package of coles Wellness Road black chia seeds with a yellow top, a small transparent window showing the seeds, and text highlighting health benefits.

Flaxseed / Linseed Meal

  • Flaxseed meal is simply ground flaxseeds – tiny flax or linseeds from the flax plant. It’s also sometimes called linseed meal.

  • It is a gluten-free flour substitute for baking, and has a mild, nutty flavour that blends into almost anything.

  • It’s also very nutritious: rich in omega-3s to fight inflammation and high in fibre for a healthy gut.

Yellow and navy blue packaging of Australian flaxseed meal by Coles, with a circular cutout showing the ground flaxseed. The label highlights that it is a source of protein and high in fiber, and suggests adding to smoothies, yoghurt, granola, or baking.
Packet of organic brown flaxseed meal from Macro Wholefoods Market, 500 grams, with purple top and label indicating it is high in fiber, sources omega 3, and contains antioxidants.
A resealable bag of pb co. premium Australian golden flax seed meal with black labels indicating high protein, high fiber, and gluten free, featuring image of ground flaxseed and flax seeds, and text describing the product.

Hemp Seeds

Technically a nut, hemp seeds are very nutritious. They have a mild, nutty flavour, and are sometimes referred to as hemp hearts. Hemp seeds are a great protein source, as more than 25% of their total calories are from high-quality protein.

Package of Morlife certified organic hulled hemp seeds with a green and white label showing hemp seed products and text highlighting health benefits.

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Package of Coles Wellness Road Australian Hulled Hemp Seeds, 200g

Nut Butters

  • Look for nut butters made with just nuts and a small amount of salt – avoid those with added oils or sugars.

  • You can choose any type of nut butter you enjoy. My favourites are almond, cashew, peanut, and almond–brazil–cashew blends.

A jar of Simply Nuts by Bega natural peanut butter with a black lid, featuring a label that highlights support for Aussie peanuts, 100% Aussie peanuts, and a smooth texture with salt, showing an image of peanuts.
A jar of Mayver's 100% Australian smooth peanut butter with a yellow label, a silver lid, and a blue and white health rating logo.
A jar of Mayver's 100% Australian Almond Butter with pink label and silver lid, highlighting natural, no added sugar, family owned, Australian made product.

Psyllium Husk

  • Psyllium husk is basically nature's best gut broom – it sweeps through your digestive tract and is one of the most effective natural tools for keeping you regular and relieving constipation.

  • In my recipes, they act as a binding and thickening agent – especially in gluten-free baking and breads, where they mimic the stretchy, doughy texture that gluten usually provides. 

  • They are a rich source of soluble fibre, which absorbs water and in turn, slows digestion to keep you full and supports healthy blood sugar levels. They also feed the good bacteria in your gut. 

  • If you struggle with bloating or constipation, ease in slowly – too much too soon can actually make symptoms worse. Start with ¼ teaspoon and gradually increase over a few weeks. And this is important: always drink plenty of water when using psyllium husk. It needs fluid to work properly – without it, it can actually worsen constipation rather than relieve it.

Packaging of organic psyllium husk supplement from Wholefoods Market with purple and brown colors and text promoting it as a gentle, all-natural fiber supplement.
Yellow package of BomVIT Psyllium Husks with an illustration of pinkish Psyllium plants and labels highlighting health benefits.
Package of Coles Wellness Road organic psyllium husk with a yellow and navy blue design, transparent window showing the ground husk, weighing 250 grams.

Hulled Tahin

  • Has a smoother, creamier texture and milder flavour than unhulled tahini

  • It’s a great nut-free alternative to nut butters.

Jar of Mayver's hulled tahini with teal and white label, Aussie owned, no added salt, sugar or oil, and 100% natural pure sesame spread.
A jar of Macró Organic Hulled Tahini with a black lid and purple seal on top. The label is white with purple and green text, indicating it contains roasted sesame seeds, is dairy free, and a source of fiber.
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