Kitchen Tips · 19 min read
Which nuts and seeds should be in our kitchen? – The most important types, their uses and storage
Nuts and seeds are small yet incredibly versatile ingredients. A handful of almonds, a few walnuts, or a spoonful of chia seeds can not only enhance the flavor and texture of dishes but also enrich our diet with valuable nutrients.
From toasted hazelnuts sprinkled on breakfast oatmeal to homemade pesto and crunchy seed breads, there are countless ways to use them. Some pair best with sweet pastries, while others can be special additions to salads, creamy soups, meat dishes, or Asian recipes.
But which varieties are worth keeping at home? What is the difference between almonds, walnuts, cashews, and pistachios? What do we use chia, flax, pumpkin, or sesame seeds for? And how do we store them to keep them fresh for a long time?
This guide presents the most important nuts and seeds, their culinary uses, nutritional properties, and the basics of proper storage.
1. Why should we keep nuts and seeds in the kitchen?
Nuts and seeds can be valuable parts of a varied diet. They contain significant amounts of unsaturated fatty acids and, depending on the type, also provide protein, fiber, vitamins, and minerals.
The exact nutrient composition varies for each type, so it’s worth consuming a variety.
What nutrients do they contain?
Unsaturated fatty acids
Most nuts and seeds are rich in unsaturated fatty acids. These fats are important parts of a balanced diet and can be a better choice when replacing some saturated fats.
Plant protein
Almonds, pistachios, peanuts, pumpkin seeds, and hemp seeds are particularly interesting sources of plant protein.
Dietary fiber
Fiber contributes to the proper functioning of the digestive system and can help maintain a feeling of fullness.
Vitamins and minerals
Different varieties can contain vitamins such as vitamin E, magnesium, phosphorus, zinc, iron, and other micronutrients.
Plant-based omega-3 fatty acids
Walnuts, flaxseeds, and chia seeds contain alpha-linolenic acid (ALA). This is one of the plant forms of omega-3 fatty acids that the body cannot produce, so we need to obtain it from food.
Why is it worth consuming a variety?
There is no single nut or seed that is the best in every respect. For example, almonds are a good source of vitamin E, walnuts contain plant-based omega-3 fatty acids, pumpkin seeds provide magnesium and zinc, and chia seeds are high in fiber.
Diversity is also beneficial because it allows us to bring different flavors and textures to our dishes.
2. The most important nuts to keep at home
Among nuts, we can find mild, creamy, characterful, sweet, and intensely aromatic varieties. They pair well with different dishes, so it’s worth keeping several types in the pantry.
Almonds – One of the most versatile ingredients
Almonds are slightly sweet, pleasantly crunchy nuts that can be used in both sweet and savory dishes.
They are available whole, sliced, ground, blanched, and in almond flour form.
Nutrients: Almonds primarily contain unsaturated fatty acids, plant protein, fiber, vitamin E, and magnesium.
What do we use them for?
For oatmeal and granola.
For pastries and cookies.
In gluten-free baking as almond flour.
For salads when toasted.
For a crunchy crust on meats and fish.
For making homemade almond butter.
Kitchen tip: You can toast sliced almonds in a dry pan for a few minutes. This enhances their nutty aroma, making them perfect for salads, creamy soups, or pastries.
Walnuts – A classic of Hungarian cuisine
Walnuts are one of the most well-known and beloved nuts in Hungary. Their distinctive, slightly bitter, rich flavor works well in both sweet and savory dishes.
Walnuts are particularly special as they are one of the best sources of plant-based omega-3 fatty acids.
Nutrients: Unsaturated fatty acids, ALA omega-3, plant protein, fiber, and various minerals.
What do we use them for?
For walnut pastries and bejgli.
For poppy seed and walnut pasta.
For salads.
With cheeses.
For making pesto.
For oatmeal and yogurts.
Kitchen tip: Briefly toast walnuts in a dry pan or oven before use. Their aroma becomes more intense, and they pair especially well with apples, pears, blue cheese, and honey.
Hazelnuts – The favorite of desserts
Hazelnuts are sweet, characterful nuts that are particularly popular in pastry making and chocolate confections.
Their pairing with cocoa and dark chocolate is a classic combination.
Nutrients: Unsaturated fatty acids, vitamin E, fiber, magnesium, and plant protein.
What do we use them for?
For chocolate pastries.
For brownies.
For homemade hazelnut spread.
For granola.
For cookies.
For salads when toasted.
Kitchen tip: After roasting, it’s easier to remove the thin brown skin from hazelnuts. Place them in a kitchen towel and gently rub them to remove most of the skin.
Cashews – Creamy texture and mild flavor
Cashews have a softer, creamier texture and a slightly sweet flavor. They are particularly popular in Asian cuisine and for making plant-based dishes.
Nutrients: Unsaturated fatty acids, plant protein, magnesium, copper, and zinc.
What do we use them for?
For Asian wok dishes.
For curries.
For salads.
For homemade cashew butter.
For plant-based creams and sauces.
For desserts.
Kitchen tip: If you soak cashews in water for a few hours and then blend them, you can create a creamy plant-based base. This can be used for sauces, dips, and dessert creams.
Pistachios – Unique flavor and striking color
Pistachios are distinctive, slightly sweet, and richly aromatic nuts. Their vibrant green color makes them a popular ingredient in pastry making and modern plating.
Nutrients: Plant protein, fiber, unsaturated fatty acids, potassium, and vitamin B6.
What do we use them for?
For pistachio cream.
For filled chocolates.
For pastries and cakes.
For ice cream.
For salads.
For crusting fish and meats.
Kitchen tip: Natural, unsalted pistachios are excellent for homemade pistachio cream. For the best green color, it’s worth choosing high-quality, shelled pistachios.
Pecans – For lovers of caramel flavors
Pecans are similar to walnuts but generally have a softer, sweeter, and more buttery flavor. They are a characteristic ingredient in American pastry making.
Nutrients: Unsaturated fatty acids, fiber, manganese, and other minerals.
What do we use them for?
For pecan pie.
For brownies.
For caramel desserts.
For oatmeal.
For salads.
For roasted vegetables.
Kitchen tip: Pecans work particularly well with maple syrup, caramel, apples, and cinnamon. Roasting them enhances their flavor even more.
Brazil nuts – A special source of selenium
Brazil nuts, also known as Pará nuts, are large, creamy nuts. Their uniqueness lies in their extremely high selenium content.
Selenium plays an important role in the normal functioning of the thyroid and the antioxidant defense system.
Nutrients: Selenium, unsaturated fatty acids, magnesium, and plant protein.
What do we use them for?
For nut mixes.
For oatmeal.
For salads.
Chopped for pastries.
Consumed alone in small amounts.
Important: The selenium content of Brazil nuts is very high and can vary significantly. Just one or two nuts can provide a considerable amount, so it is not recommended to consume large handfuls regularly. Excessive selenium intake can be harmful.
Macadamia nuts – The buttery, soft-flavored specialty
Macadamia nuts are particularly rich in fat, with a slightly sweet and buttery flavor.
Nutrients: Primarily monounsaturated fatty acids, as well as fiber and minerals.
What do we use them for?
For white chocolate cookies.
For brownies.
For desserts.
For salads.
Roasted as a snack.
Kitchen tip: Macadamia nuts should be toasted carefully, as their high fat content can cause them to burn easily.
Pine nuts – A favorite of Mediterranean cuisine
Pine nuts are small, slightly sweet, resinous-flavored seeds that are primarily known from Mediterranean cuisine.
Nutrients: Unsaturated fatty acids, protein, magnesium, and vitamin E.
What do we use them for?
For classic basil pesto.
For pasta.
For salads.
For Mediterranean vegetable dishes.
For risotto.
For fillings.
Kitchen tip: Always keep an eye on pine nuts while toasting, as they can burn very quickly. They turn golden in just a few minutes.
3. The most important oilseeds to keep at home
Oilseeds can add a lot of flavor and texture to dishes, even in small amounts. They can be used for breakfasts, salads, breads, pastries, and various sauces.
Chia seeds – The fiber-rich tiny seed
Chia seeds are tiny, black or white seeds that swell and become gel-like when in contact with liquid.
Nutrients: Fiber, plant protein, calcium, magnesium, and ALA omega-3 fatty acids.
What do we use them for?
For chia pudding.
For oatmeal.
For smoothies.
For yogurts.
For homemade muesli bars.
For thickening.
Kitchen tip: To make chia pudding, mix 2 tablespoons of chia seeds with about 150 ml of milk or plant-based drink. Let it sit for at least 20–30 minutes, stirring occasionally, then refrigerate. You can serve it with fruits and yogurt.
Chia seeds should be consumed mixed with liquid, not swallowed dry in large amounts, as they can absorb a significant amount of liquid.
Flaxseeds – An important source of plant-based omega-3
Flaxseeds are available in brown or golden varieties. They have a slightly nutty flavor and are particularly valuable sources of fiber and ALA omega-3.
Nutrients: Fiber, plant protein, ALA omega-3 fatty acids, and lignans.
What do we use them for?
For oatmeal.
For breads and baked goods.
For smoothies.
For seed cookies.
For yogurts.
As an egg substitute in plant-based baking.
Kitchen tip: Flaxseeds are best consumed in ground form, as the hard outer layer of the whole seed makes it harder for the body to access the nutrients inside.
In baking, you can also use them as an egg substitute: mix one tablespoon of ground flaxseed with about three tablespoons of water, then let it sit for a few minutes. The mixture will become gel-like. This is primarily a working alternative for certain pastries and does not perfectly replace eggs in every recipe.
Pumpkin seeds – A versatile addition to savory dishes
Pumpkin seeds have a pleasantly nutty flavor and are available in both shelled and unshelled varieties.
Nutrients: Plant protein, magnesium, zinc, iron, and unsaturated fatty acids.
What do we use them for?
For creamy soups.
For salads.
For homemade breads.
For granola.
For nut mixes.
As a toasted snack.
Kitchen tip: Toast pumpkin seeds in a dry pan or oven for a short time. The heat will enhance their aroma, and they pair particularly well with pumpkin cream soup, beets, and feta cheese.
Sunflower seeds – A simple, budget-friendly ingredient
Sunflower seeds are one of the easiest and most affordable oilseeds to obtain.
Nutrients: Vitamin E, plant protein, fiber, magnesium, and unsaturated fatty acids.
What do we use them for?
For breads and baked goods.
For salads.
For granola.
For homemade seed spreads.
For cookies.
As a side for roasted vegetables.
Kitchen tip: You can sprinkle toasted sunflower seeds on creamy soups, salads, or vegetable dishes. Their neutral flavor makes them a good match for many dishes.
Sesame seeds – A staple of Middle Eastern and Asian cuisine
Sesame seeds are tiny, white, golden, or black seeds. They have a slightly nutty flavor and are particularly aromatic when toasted.
Nutrients: Unsaturated fatty acids, protein, fiber, calcium, copper, and magnesium.
What do we use them for?
For sesame pastries.
For Asian wok dishes.
For salads.
For making tahini.
For hummus.
For sesame dressings.
Kitchen tip: Tahini, or sesame paste, is a staple of Middle Eastern cuisine. It can be used for hummus, eggplant dip, salad dressings, and dips.
Hemp seeds – A plant-based ingredient rich in protein
Shelled hemp seeds have a mild, nutty flavor and soft texture. They should not be confused with products made from other parts of the hemp plant: the hemp seeds sold as food do not have intoxicating effects.
Nutrients: Plant protein, unsaturated fatty acids, magnesium, and iron.
What do we use them for?
For salads.
For oatmeal.
For smoothies.
For yogurts.
For creamy soups.
For plant-based dishes.
Kitchen tip: Shelled hemp seeds do not need to be cooked or toasted. Simply sprinkle them on top of the prepared dish to maintain their soft texture.
Poppy seeds – An essential ingredient in Hungarian pastry making
Poppy seeds play a particularly important role in Hungarian cuisine. Due to their distinctive, intense flavor, they are primarily used in sweets but can also complement savory dishes well.
Nutrients: Calcium, fiber, unsaturated fatty acids, and plant protein.
What do we use them for?
For poppy seed bejgli.
For poppy seed gnocchi.
For poppy seed bread pudding.
For pastries.
For cookies.
For lemon-poppy seed desserts.
Kitchen tip: It’s best to grind poppy seeds fresh, as the ground version loses its aroma more quickly and can go rancid easily.
4. What do we use each nut or seed for?
If you don’t want to keep a large stock of everything, it’s worth choosing based on the dishes you prepare most often.
Ingredient | Best Uses |
|---|---|
Almonds | Pastries, granola, salads |
Walnuts | Bejgli, pastries, pesto, salads |
Hazelnuts | Chocolate desserts, creams |
Cashews | Curry, wok, plant-based sauces |
Pistachios | desserts, cakes, salads |
Pecans | Caramel desserts, oatmeal |
Brazil nuts | Nut mixes, snacks, in small amounts |
Macadamia nuts | Cookies, desserts |
Pine nuts | Pesto, pasta, Mediterranean salads |
Chia seeds | Pudding, oatmeal, smoothie |
Flaxseeds | Bread, oatmeal, egg replacement |
Pumpkin seeds | Cream soups, salads, bread |
Sunflower seeds | Baked goods, granola, salad |
Sesame seeds | Hummus, tahini, Asian dishes |
Hemp seeds | Salads, yogurt, smoothie |
Poppy seeds | Hungarian desserts, pastries |
5. How to properly toast nuts and seeds?
Toasting is one of the simplest methods to intensify the flavor of nuts and seeds.
The heat releases the aromas, and the texture becomes crunchier. However, toasting can easily lead to burning, so it’s important to pay attention.
Toasting in a pan
Heat a dry pan over medium heat.
Add the nut or seed in an even layer.
Continuously move or stir.
When it gives off a pleasant nutty aroma and turns slightly golden, remove it from the heat.
Spread it out on a plate to cool quickly.
Smaller seeds, such as sesame seeds, can be ready in a few minutes. Larger nuts may need a bit more time.
Toasting in the oven
It’s generally advisable to preheat the oven to 160–170 °C.
Spread the nuts on a baking sheet lined with parchment paper.
Do not stack them on top of each other.
Check their color every few minutes.
After toasting, let them cool completely.
The exact time depends on the size of the ingredient, its moisture content, and the oven's performance. Due to their high fat content, seeds can burn quickly, so do not leave them unattended.
6. How to properly store nuts and seeds?
The biggest enemy of nuts and oilseeds is rancidity.
Because they contain significant amounts of fat, their taste and quality can deteriorate over time due to light, air, heat, and moisture.
Proper storage helps maintain their freshness.
The most important storage rules
1. Use airtight containers
Airtight glass or food-safe storage containers reduce exposure to air.
2. Keep them in a light-protected place
Direct sunlight and a warm kitchen environment can accelerate quality deterioration.
3. Store larger quantities in the fridge or freezer
Nuts and seeds intended for longer storage should be kept in a well-sealed container in the fridge or freezer.
4. Use ground versions sooner
Grinding increases the surface area exposed to air, so ground nuts, poppy seeds, and flaxseeds can lose their freshness more quickly.
5. Always check the smell and taste
If the seed is rancid, smells like paint, or has an unpleasant, bitter oil scent, do not use it.
Where to store each ingredient?
Ingredient | Recommended Storage |
|---|---|
Almonds | Airtight, in a cool place; for longer periods in the fridge |
Walnuts | In the fridge, in larger quantities in the freezer |
Hazelnuts | In the fridge, airtight |
Cashews | In a cool, dry place or in the fridge |
Pistachios | In the fridge, in a well-sealed container |
Pecans | In the fridge or freezer |
Pine nuts | In the fridge or freezer |
Chia seeds | In a cool, dry place, well-sealed |
Flaxseeds | Whole in a dry place, ground in the fridge |
Pumpkin seeds | In a cool, dry place or in the fridge |
Sunflower seeds | Airtight, in a cool place |
Sesame seeds | Dry, in a light-protected place |
Hemp seeds | In the fridge, especially after opening |
Poppy seeds | Whole in a dry place, ground in the fridge |
The storage time depends on the freshness of the product, its packaging, processing, and storage conditions. Always consider the expiration date indicated on the packaging.
7. Raw, toasted, or salted? Which one should you choose?
You can find the same nut in several forms in stores. However, it matters which one you choose.
Raw, natural version
Natural, unsalted nuts and seeds are the most versatile in the kitchen.
Their advantage is that we can decide how much salt, sugar, or other flavorings to add.
They are particularly good choices for:
Baking.
Cooking.
Homemade nut mixes.
Making nut butters.
Everyday snacking.
Dry roasted version
Dry roasted nuts are not necessarily cooked with oil. Toasting primarily changes their flavor and texture.
They are excellent for salads, snacks, and as toppings for various dishes.
Oil-roasted version
Oil-roasted seeds may have higher energy and fat content, depending on the preparation method.
If you consume them regularly, it’s worth checking the ingredient list.
Salted and flavored versions
Salted, honeyed, caramelized, or various spiced-coated products can be delicious, but due to the added salt and sugar, they may not be ideal for everyday choices.
General recommendation: It’s best to buy natural, unsalted nuts and seeds for the kitchen. We can later toast, season, or sweeten them according to our taste.
8. How much nuts and seeds should you consume?
Nuts and oilseeds are rich in nutrients, but they also have significant energy content. Therefore, it’s worth paying attention to portions.
A small handful, about 20–30 grams of nuts or seeds, can be a good practical starting point for a meal or snack.
The exact amount depends on individual energy needs and the overall diet.
Hungarian dietary recommendations suggest consuming oilseeds 2–3 times a week in small, unsalted amounts. Other European countries’ recommendations mention even more frequent consumption, sometimes daily. Therefore, there is no single mandatory portion for everyone.
How to incorporate them into daily meals?
Add some nuts or almonds to your oatmeal for breakfast.
Choose a natural nut mix for a snack.
Use toasted pumpkin seeds or sunflower seeds for salads.
Add ground almonds or walnuts to pastries.
Sprinkle toasted seeds on creamy soups.
Mix a little chia or hemp seeds into smoothies.
Nuts and seeds do not automatically replace meats or other protein sources, but they can be valuable supplements in a varied plant-based diet.
9. What to pay attention to when buying? – Choosing quality ingredients
The quality of nuts and seeds greatly affects the flavor of the finished dishes.
When purchasing, it’s worth considering a few simple aspects.
Smell: Fresh nuts should have a pleasant, natural, slightly nutty aroma. An unpleasant, rancid smell is a warning sign.
Texture: The seeds should not be wet, sticky, or moldy.
Packaging: Choose intact, well-sealed packaging that protects the product from light and moisture.
Ingredients: Ideally, only the specific nut or seed should be listed in the ingredient list for natural products.
Origin: Especially for more expensive products, it’s worth checking the place of origin and the manufacturer’s details.
Expiration date: Always check the date on the packaging and avoid damaged or improperly stored products.
10. Important information: allergy, sensitivity, and safe consumption
Nuts and oilseeds are valuable foods, but they require special attention in certain cases.
Allergy caused by nuts and seeds
Peanuts and certain nuts are common food allergens. Sesame seeds are also an important allergen, and other seeds can trigger allergic reactions as well.
The severity of allergic reactions can vary, so in the case of confirmed allergies, the affected ingredient should be avoided. When purchasing, it’s also important to check the ingredients and warnings regarding cross-contamination.
Peanuts are not actually nuts
In the kitchen, peanuts are often classified among nuts, but botanically, they belong to the legume family, just like beans or lentils.
From a nutritional perspective, they are often discussed alongside nuts because they are used in similar ways and have similar nutrient compositions in many respects.
Do not consume moldy or rancid seeds!
Improperly stored nuts and seeds can become moldy or rancid. Do not try to save unpleasant-smelling, bitter-tasting, or visibly moldy products by toasting or seasoning them.
Moldy ingredients may contain mycotoxins in some cases, so the safe decision is to discard them.
Special warning for Brazil nuts
Brazil nuts have an extremely high selenium content that varies by product. Regularly consuming large amounts can lead to excessive selenium intake. It is not necessary to eat large doses daily to diversify our diet.
11. What basic package should you assemble for your home kitchen?
If you want to establish your own nut and seed stock now, you don’t need to buy everything at once. To start, a few versatile ingredients are sufficient.
The basic package
Nuts:
Almonds.
Walnuts.
Hazelnuts.
Cashews.
Pistachios.
Oilseeds:
Chia seeds.
Ground flaxseeds.
Pumpkin seeds.
Sunflower seeds.
Sesame seeds.
With this selection, you can easily enrich most everyday dishes.
Supplementary ingredients if you love experimenting
Pecans for desserts.
Pine nuts for pesto.
Hemp seeds for salads and breakfasts.
Poppy seeds for Hungarian pastries.
Macadamia nuts for special desserts.
Brazil nuts for occasional consumption, in small amounts.
It’s not necessary to buy every ingredient in large quantities. Smaller packages are advantageous as they retain their freshness better, and there’s less chance that the unused amount will go rancid.
Summary
Nuts and oilseeds are incredibly versatile ingredients that deserve a place in the kitchen.
Almonds, walnuts, hazelnuts, cashews, and pistachios are great for pastries, breakfasts, and savory dishes. Chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, and sesame seeds can easily be added to oatmeal, salads, breads, and various dishes.
The best solution is to keep a variety of ingredients at home, but always choose those that you will actually use. When shopping, it’s worth prioritizing natural, unsalted versions, and when storing, pay attention to light, heat, moisture, and air.
A well-assembled nut and seed stock can make everyday cooking not only more nutritious but also more varied and exciting.
