Get Nourished recipes: Nutty treats to support muscle health

This week on Get Nourished, Luke Hines and Zoe Bingley-Pullin go nuts over nuts and seeds as they dish up magnesium-rich treats to support muscle health.

Get dreamy with Luke’s creamy cashew dip and Zoe’s seed crackers topped with deliciously fresh tomato salsa.

Luke Hines’ Creamy Dreamy Cashew Dip


1 cup raw cashews, soaked overnight or a couple of hours in warm water

1/2 cup hemp seeds

1 bunch fresh basil leaves

1 bunch fresh flat leaf parsley

1 bunch mint leaves

1 tsp dijon mustard

Juice of 1 lemon

1 clove garlic

Sea salt and cracked pepper, to season 

Small jug olive oil, optional

For serving

Mixed cut raw vegetables as dippers, lots of different colours (such as carrot, cucumber, celery, and capsicum)


Step 1. 

To make the creamy dreamy cashew dip, combine all the ingredients in a powerful blender or food processor and blitz until smooth. Add a drizzle of olive oil if need be, to get a desired loose consistency.

Step 2. 

Serve on a platter with fresh raw cut vegetables for dipping. 

Zoe Bingley-Pullin’s Seed Crackers with Fresh Tomato Salsa


For the seed crackers

1/4 cup flaxseeds

2 tbsp chia seeds

1 tbsp hemp seeds

1 tbsp sesame seeds

1/3 cup pumpkin seeds

1/3 cup sunflower seeds

1 tsp psyllium husk

1 cup boiling water, plus extra if needed pinch of salt

For the fresh salsa 

2 large roma tomatoes, diced finely

1/2 bunch spring onions, outer leaves removed, diced finely

1 long red chilli, seeds removed, diced finely

1 cucumber, seeds removed, diced finely

1/4 bunch coriander, diced finely

1 tbsp extra virgin olive oil

1 tbsp lime juice salt and pepper, to taste

1 to 2 cloves garlic, crushed


Step 1.

Combine all the ingredients for the salsa in a small bowl and adjust seasoning to suit. Then, set aside in the fridge.

Step 2.

Preheat oven to 160°C and line a baking tray with non-stick baking paper.

Step 3.

Except for the water, incorporate all the ingredients for the seed crackers in a large bowl. Then, slowly add a small amount of water at a time until the mixture comes together. Let stand for 5 to 10 minutes.

Step 4.

Spread the seed mix in a thin layer over the baking paper and score cracker shapes on the mixture. Place in the oven for 15 minutes or until lightly golden before letting it cool on the tray and breaking into crackers. Serve the seed crackers with salsa.