|Entire Plant Meals Fats
||Culinary Makes use of
||MUFAs, vitamin B6, C, E and Ok; folate, potassium, magnesium, fiber, and lutein.
||Use mashed as a dip, salad dressing, unfold on bread, and fats replacer in baked items. Slice into sandwiches, wraps, burritos, and salads.
|Tree nuts and Tree Nut Butters (almonds, brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, walnuts)
||Protein, flavonoids, phytosterols, MUFAs, PUFAs, thiamin, folate, nutritional vitamins B6 and E, iron, calcium, magnesium, potassium, zinc, copper, manganese, (ranges rely upon the nut selection).
||Use nut butter as unfold on bread or crackers, dip for greens, ingredient in sauces, vinaigrettes, marinades, and Asian dishes. Use nuts in salads, facet dishes, pasta dishes, stir-fries, breads, baked items, yogurt, and cereals.
|Peanuts and peanut butter
||Protein, MUFAs, PUFAs, fiber, niacin, folate, pantothenic acid, nutritional vitamins B1, B2, B6, and E, choline, magnesium, phosphorus, potassium, zinc, iron, copper, magnesium, selenium, resveratrol, and phytosterols.
||Use peanut butter as unfold on bread, wraps, or crackers; dip for greens, ingredient in sauces, dressings, marinades, and Asian dishes. Use peanuts in recipes similar to salads, side-dishes, stir-fries, breads, baked items, yogurt, and cereals.
||Fiber, MUFAs, nutritional vitamins A and E, calcium, iron, copper, and vary of phytochemicals similar to phenols, terpenes, flavones, anthocyanadins, and flavonols.
||Used finely chopped (tapenade) as a diffusion on breads and crackers, dip for greens, and ingredient in entrees, side-dishes, salads, pasta dishes, and breads.
|Seeds (Sesame, sunflower, flax, chia, pumpkin, hemp) and Seed Butters
||ALA (Alpha linolenic acid), MUFAs, PUFAs, protein, fiber, nutritional vitamins A, B1, E, and Ok, pantothenic acid, folate, manganese, calcium, magnesium, phosphorus, selenium, lignans, phytosterols (relying on the variability).
||Use seed butter as a diffusion for breads, wraps, and sandwiches; dip for crackers and greens; and ingredient in sauces, dips, dressings, and Asian dishes. Use complete seeds in salads, side-dishes, stir-fries, baked items, yogurt, and cereals.