Zel Allen’s The Nut Gourmet: Nourishing Nuts for Every Occasion is a must have for every vegan who loves food. It has a wealth of delicious recipes, and also offers indispensable information about shopping for, prepping, and storing nuts.

The mini-guide on the plentiful health benefits of nuts had me stunned. I can’t believe I haven’t been aware of the vast advantages these little gems offer. Not only are nuts a great source of omega-3 fatty acids, fiber, calcium, iron, and zinc, but they also reduce the risk of heart disease and some cancers.

Now, don’t go nuts making a four-course meal out of recipes in the book. Allen advises to keep your intake around 1.5 ounces each day, which is about a handful, roughly speaking, with minor variations depending on the nut.

I made the Cashew Mushroom Bruschetta, and it exceeded any expectations I had. The taste was great and unusual, preparation was easy and fast, and the instructions were clear and simple. Also, it is listed under appetizers, but after sharing the bowl with my husband we were both full and satisfied. Allen says that “Nuts…provide a feeling of satiety when small amounts are added to the diet.” This certainly proved true for us.

The book also has a nutrition table for nuts with information about protein, fat, vitamins, and minerals. Not only will this book inspire you to get cooking, but it will double as a reference guide as well.

Go on; explore the “most underestimated nutritional powerhouses in the diet” as Allen puts it perfectly. You won’t be disappointed.

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