7 Nuts & Seeds Worth Keeping in Your Pantry

A good pantry makes healthy eating easy. When nuts and seeds are within reach, a satisfying snack or a quick upgrade to your meal is never far away. Here are seven worth keeping on the shelf — and simple ways to use each one.

1. Cashews

Creamy and mild, cashews are an easy crowd-pleaser. They bring protein and healthy fats, and they blend beautifully into sauces and smoothies.

2. Walnuts

Walnuts carry plant-based omega-3 fats and a satisfying crunch. Chop them over oatmeal, salads, or yogurt.

3. Almonds

A handful of almonds offers fibre, protein, and vitamin E. They travel well, which makes them a reliable baon snack.

4. Chia seeds

Tiny but mighty — chia seeds are high in fibre and absorb liquid to form a gel, perfect for overnight pudding or thickening smoothies.

5. Flax seeds

Ground flax adds fibre and plant omega-3s to baking, porridge, or a morning shake. Store it sealed to keep it fresh.

6. Pumpkin seeds

Crunchy and rich in minerals like magnesium and zinc, pumpkin seeds are great straight from the bowl or sprinkled over soup.

7. Sesame seeds

A little sesame goes a long way — toast them for a nutty finish on rice, vegetables, or homemade dressings.

The easiest way to keep them on hand

Stocking seven jars isn't always practical. A ready-made deluxe trail mix gives you a balanced spread of nuts and dried fruit in one bag — perfect for desk drawers, baon, and merienda without the prep.

A quick note on portions

Nuts and seeds are nutrient-dense, which also means calorie-dense. A small handful is a great snack; the whole bag in one sitting is easy to do and best avoided. Portion into small containers and you're set for the week.

This article is general information, not medical or dietary advice.