Nut Substitutions

  • If someone is allergic to one type of nuts, but not others, you can usually just use a different nut. When nuts you need for crunch, try substituting another crunchy element, like toasted breadcrumbs, crushed corn flakes or Rice Cereal or add finely chopped red onion or diced celery
  • If the nuts were to give protein and flavour, replace with pan-fried or roasted chickpeas or other canned beans.

Replace tree nuts or peanuts with an equal amount of the following:
Pumpkin Seeds – also called pepitas, are flat, green, mildly sweet and nutty, and very nutritious.

  • Pumpkins originated in Central America, the seeds of related plants being found in Mexico from over 7000 years ago. Pumpkin, a member of the gourd or Cucurbitaceae family (like cantaloupe, cucumber, and squash), was already a staple of the Native American diet long before settlers to the ‘New World’ brought it back to Europe.

Sunflower Seeds – probably originated in Mexico and Peru, and were one of the first plants cultivated in America, being used for thousands of years by the Native Americans. After the Spanish brought them back to Europe, sunflowers spread to other countries and sunflower oil has now become one of the most popular in the world.

  • Sunflower seeds are an excellent source of vitamin E. This antioxidant neutralizes damaging free radicals in the body, resulting in a significant anti-inflammatory effect which reduces symptoms of asthma, osteoarthritis, and rheumatoid arthritis. It also plays a role in reducing the risk of cancer and heart disease.
  • These seeds also have a relaxing effect on the brain because of high levels of tryptophan, which increases the brain’s production of serotonin (the neurotransmitter that makes you calm and happy).

Other Nut Substitutions

Toasted coconut
Toasted sesame seeds – (use only 2 to 3 tablespoons)
Crushed GF corn flakes
Crushed GF crispy rice cereal
GF breadcrumbs
Crushed plain potato chips