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How to eat more nuts, pulses, and seeds easily!

When you think of snacks, what comes to mind? Biscuits? Chocolate bars? Crisps?

What if I told you that nuts, pulses, and seeds could be a game-changer for your diet—providing natural energy, fibre, and protein without the sugar crashes?

The power of nuts, pulses, and seeds

Nuts, pulses, and seeds are powerhouses. They are packed with fibre, plant-based protein, antioxidants, and essential vitamins and minerals. With the growing popularity of plant-based diets and sustainable eating, these foods offer an excellent alternative to traditional protein sources.

We have looked at our offer to ensure we are including exciting, health-conscious but delicious snacks for our customers to choose from, one of these includes RAISE! A delicious nut cluster-based product that has a variety of different colours to suit different tastes.

Raise is delicious, good for you, as well as the planet!

“At Raise, we are bridging the gap between taste and health. We are offering a better-for-you sweet snack that champions all-natural ingredients, nuts, and seeds, rather than replacing them with a load of artificial sweeteners and high fat, sugar, and salt. What we want people to take away is that nuts can be interesting, innovative, healthy, and delicious.” – Jemima, Raise”

Why are they so important?

- Packed with fibre– Studies show that 90% of people in the UK don’t eat enough fibre (recommendation being 30g a day). A diet rich in fibre helps with digestion, keeps you full for longer, and supports gut health.
- Natural protein source – Whether you’re active or simply looking for balanced nutrition, nuts and pulses provide protein essential for muscle growth and repair.
- Healthy fats – Despite common misconceptions, the fats found in nuts and seeds are healthy fats which are heart protective and beneficial for overall well-being.
- Sustained energy – Unlike ultra processed snacks which are often high in sugar, salt and saturate fat, nuts and seeds help maintain steady energy levels throughout the day.
- Sustainability benefits – Legumes and nuts often have a lower environmental impact compared to animal-based protein sources. Plus, crops like pulses help improve soil health, making them an excellent choice for a greener planet.

How to easily add them to your diet

You don’t have to revamp your entire diet to benefit from these ingredients. small, consistent changes can have a big impact! Here are some easy ways to include them:

Breakfast boost

Sprinkle chia seeds, flaxseeds, or crushed nuts onto your morning porridge or yoghurt
- Add nut butter to toast, smoothies, or oatmeal for an extra dose of protein and healthy fats.

Smart snacking

- Instead of reaching for processed snacks, opt for roasted nuts and seeds. Brands like Raise are making snacking more exciting by adding natural flavours like caramel & sea salt.
- Swap energy bars for a handful of almonds, walnuts, or pumpkin seeds.
- Try nut-based clusters for a delicious mix of protein, fibre, and natural sweetness.

Lunch & dinner

- Add lentils or chickpeas to soups and salads for extra texture and protein.
- Use nuts as a crunchy topping on stir-fries, curries, or pasta dishes.
- Blend cashews into sauces for a creamy, dairy-free alternative.

Dessert

Opt for dark chocolate-covered nuts instead of conventional sweets
- Try and make energy balls using dates, nuts, and seeds for a natural sweet treat.
- Replace processed sugar with nut butter in baking recipes for extra richness.

Breaking misconceptions

Despite their incredible benefits, nuts, pulses, and seeds are often overlooked due to common misconceptions:

- “Nuts are too high in calories.”
While they are calorie-dense, they provide long-lasting energy and keep you full longer, reducing overall snacking and cravings.
- “Plant-based protein isn’t as good as animal protein.”
Nuts, seeds, and legumes provide complete protein sources when combined properly, and they come with added fibre and essential nutrients.
- “Healthy snacks are expensive.”
While premium nut-based snacks may cost more than ultra-processed alternatives, the nutritional value and sustainability benefits make them worth it.

Incorporating more into your diet doesn’t have to be complicated or boring. Whether you’re looking for sustained energy, better digestion, or a more sustainable way to eat, these small but mighty foods are worth making a staple in your diet.

Listen to Charlotte talk to Raise here