Buy seeds ready hulled in small packets and keep them as you would nuts. Choose from pumpkin seeds,sunflower seeds,pine nuts,linseeds (flax seeds) and sesame seeds.

Coconut is not really a nut,but a huge is high in saturated fats so it is best to limit the amount of coconut flesh or milk you use.Linseeds (flax seeds) are particularly rich in an important member of the omega-3 family of fatty acids.The culinary oil derived from linseeds is called flax seed oil.Sesame seeds are made into a thick,rich-tasting pure called tahini.which can be added in small amounts to blended drinks.Dark tahini,which uses the whole seed including the husk,is about ten times richer in calcium than light tahini,and turn it into a calcium-match for milk.

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