Nutty Toast Toppers 4-Ways

Finally, some good news … a new study has shown it's time to forget the calorie counting and pass the bowl of nuts!

The Uni of Wollongong study has found Australians are missing out on big health benefits – for heart health, diabetes, and weight - simply by failing to eat enough nuts. Most of us need to eat six times as many nuts to reap the health benefits - that's around 9 extra kilos of nuts a year each!

Prep time: 5 minutes
Serves 4 (1 per slice)
Nuts per serve 15-20g (per slice)

Ingredients
4 slices sourdough bread, toasted

Macadamia & Berries:
20 g unsalted macadamias, toasted and chopped
1/2 cup fresh or thawed mixed berries, mashed
1 Tbsp goat cheese
honey & cinnamon, optional

Hazelnut & Beetroot:
15 g hazelnuts, roughly chopped
1 Tbsp feta, crumbled
2 Tbsp beetroot hummus
black pepper, to taste

Pine Nut & Mushroom:
15 g pine nuts (1 Tbsp), toasted
1 cup sliced mushrooms
1 tsp olive oil
1 sprig fresh thyme

pinch salt
1 Tbsp green pesto

Almond & Green Pea:
15 g almonds, chopped
1/2 cup frozen green peas, thawed
1/2 tsp lemon juice
1 Tbsp cream cheese or Greek Yoghurt

Method
Spread goat cheese over one slice of toast, top with berries and macadamias. Drizzle with a touch of honey and sprinkle with cinnamon if you wish.
Spread beetroot hummus over another slice of toast. Top with feta, hazelnuts and a crack of black pepper.
Drizzle olive oil into a skillet over medium heat, add mushrooms, salt, and half the thyme leaves. Sautee 5 minutes until tender, stir through remaining thyme leaves. Spread pesto over a slice of toast. Top with mushrooms and pine nuts.
Spread final slice of toast with cream cheese. Lightly smash thawed peas with a fork and stir through lemon juice. Spoon peas over cream cheese and top with almonds.

Recipe and photography by Jennifer Jenner, for Nuts for Life