What nut to do

Eating nuts and seeds is great for your teeth. They contain huge amounts of folic acid, calcium, phosphorous, fiber and other nutrients vital for maintaining healthy teeth and gums. Nuts also contain arginine, an amino acid which alters plaque formation, which can help prevent tooth cavities forming.

  • Almonds have high amounts of calcium.
  • Brazil nuts contain phosphorous.
  • Cashews help stimulate saliva production.
  • Walnuts contain magnesium.
  • Peanuts contain vitamin D.
  • Sesame seeds contain calcium and can help remineralize the teeth.
  • Pumpkin seeds contain large amounts of omega-3s.
  • Sunflower seeds have a high amount of vitamin E.

Cashew Butternut Quinoa


  • 200g quinoa
  • 1 medium butternut squash
  • 40g cashew nuts
  • 2 tbs pumpkin seeds
  • 2 tbs olive oil
  • 1 chilli
  • A handful of coriander
  • A handful of parsley
  • ½ tsp cinnamon
  • ½ tsp paprika
  • ½ tsp cumin
  • Salt


  1. Preheat oven to 200°C
  2. Peel and chop butternut squash and place on a roasting tray, toss with olive oil, cinnamon, paprika, cumin and salt. Roast for 40 mins until soft.
  3. Cook quinoa according to package instructions.
  4. Place cashew nuts in a pan over medium heat, until golden brown.
  5. Mixed roasted butternut, cooked quinoa and nuts together.
  6. Garnish with chilli, pumpkin seeds, coriander and parsley.

Can be kept refrigerated for up to 2 days.

Honey Sunflower Crackers

Makes 30 crackers and is gluten free


  • 1 egg
  • 1 tbs honey
  • Sea salt
  • ½ cup tapioca flour
  • 2 tbs coconut oil
  • ½ cup ground sunflower seeds


  1. Preheat the oven to 180°C.
  2. Mix all ingredients together until fully combined.
  3. Line a baking tray with parchment paper and pour batter out to a thickness of ½” deep, using a spatula.
  4. Bake for 20-25 mins.
  5. Remove from the oven and cut into squares before completely cooled.

Serve with dip or hummus.