Our Ingredients

Our purist approach: no compromises!

We use only the highest quality, organic, gluten-free, and whole food ingredients—and we support local producers whenever possible. We employ cooking techniques that protect the nutritional integrity of the ingredients during the baking process: just oats, seeds and nuts as they were meant to be and taste.

Below we've provided an overview of our choice of ingredients and their health benefits.

Whole Grains   ·   Maple Syrup   ·   Nuts   ·   Fruit   ·   Seeds   ·   Oils

Whole Grains


Oats do not naturally contain gluten, but U.S. oats are considered to be contaminated due to crop rotation and milling. This is why we buy certified gluten-free oats.

  • Lower bad cholesterol
  • High in protein
  • High in soluble fiber
  • Good source of iron, magnesium, and phosphorus


Maple Syrup

Nuts & Bolts proud to buy locally from Crown Maple in Dutchess County, NY. We did a taste test of 8 of the most renowned and locally-sourced maple syrups we could find, and Crown Maple came out on top. Complex, interesting, and incredibly pure, their syrup is the best maple syrup we've found.

Read more about how they make their artisanal maple syrup here.

DID YOU KNOW? Maple syrup is...

  • High in calcium, magnesium, potassium, zinc, manganese and riboflavin (vitamin B2)
  • A low-glycemic sweetener
  • Low in calories, as compared to other sweeteners

Over 40% Nuts

Nuts are energy rich whole foods that have many many health benefits. The nutritional value of nuts often gets overlooked because of their high fat and caloric content. However, here's the skinny about the fat in nuts: the fat in nuts is mostly monounsaturated and polyunsaturated. Our bodies need these in order to function optimally. Theses fats help to lower LDL (bad) cholesterol and raise HDL (good) cholesterol, making them healthy for our hearts.

Nuts are also packed with Essential vitamins and minerals, omega-3s, and antioxidants. Including nuts in the diet reduces risk of bacterial/viral/fungal infections, heart disease and high blood pressure, stroke, prostate and breast cancer, and Alzheimer’s.

Several great things that nuts do for our bodies:

  • decrease inflammation
  • increase metabolism
  • regulate blood sugar
  • maintain healthy blood pressure
  • lower bad cholesterol and raise good cholesterol
  • soothe nervous system
  • support good mental health and brain function

    • AlmondsHigh in calcium, magnesium, iron, zinc, copper, riboflavin (vitamin B2), vitamin E, and phosphorus.
    • Very high in protein. ¼ cup of almonds contains more protein than an egg!

    High in anti-oxidantsPecans contain 19 vitamins and minerals!

    • High in vitamin A, vitamin E, and vitamin B1
    • High in calcium, potassium, zinc, magnesium, and manganese

    Walnuts have a very special form of vitamin E that is particularly beneficial in protecting the heart.

    • High in manganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium
    • High in anti-oxidants
    • Anti-inflammatory
    • Protect against metabolic syndrome, cardiovascular problems, and type 2 diabetes
    • Reduce the risk of breast and prostate cancers
    • Good for the memory!




    Dates are:

    • Low in fat
    • High in calcium, potassium, and copper
    • High in fiber
    • Anti-inflammatory properties
    • Good for iron-deficient anemia

    Coconut contains medium-chain fatty acids, which are really special fats. What makes them so special? They are the only kind of fat that is utilized as energy rather than being stored as fat. So don’t be fooled when you look at the amount of saturated fat! It actually supports healthy metabolism and weight loss. And an average-size coconut provides almost all the daily-required essential minerals, vitamins, and energy for a medium-sized person!


    Here’s a “short” list of the health benefits of coconuts:

    • Very high in potassium
    • High protein
    • Anti-viral
    • Anti-bacterial
    • Anti-fungal
    • Anti-inflammatory
    • Anti-oxidant
    • Boosts the immune system
    • Improves cholesterol ratios
    • Supports thyroid function
    • Increases metabolism
    • Supports chemical balance of the skin
    • Improves digestion
    • Improves absorption of other nutrients, including calcium and magnesium
    • Reduces sweets cravings

    Coconut boasts a long, long list of nutritional benefits! Read more at: www.coconutresearchcenter.org



    Chia Seeds
    Chia Seeds

    Chia seeds do lots of things! For example, they:

    • Detoxify the body
    • Increase brain function
    • Regulate blood sugar
    • Concentrated source of fiber
    • High in protein
    • High in omega-3s and antioxidants
    • High in calcium, phosphorous, magnesium, and manganese



    Extra Virgin Olive Oil

    Extra virgin olive oil is our choice when it comes to cooking oil! Its health benefits include the following:

    • Contains monounsaturated fatty acids (good fats!)
    • Lowers total cholesterol and low-density lipoprotein cholesterol levels
    • Helps to normalize blood clotting
    • Balances blood sugar levels
    • Antioxidant
    • Anti-inflammatory