REPLACING NUTS WITH SEEDS Nuts are such an important and nutritious component of the Mediterranean diet, and, of course, of the way people eat and snack in the Blue Zones. Yes, so many people are now allergic to nuts that consuming them can be problematic. Nuts aren’t just nutrition powerhouses; they also provide great texture, crunch and contrast to all sorts of dishes, including, of course, salads. You can find great alternatives to nuts in the use of seeds. Chia seeds, pumpkin and sesame seeds, sunflower and hemp seeds, are among the seeds I like to use as nut replacements or just because they’re also tasty in their own right. Flax seeds are a great alternative, too, but to get the full benefit of their nutritional components, you must grind them first.