They’re a great source of protein, vitamins, and minerals, but how often do you incorporate nuts into your diet? Read on, for a nut-tritous guide to nuts, plus a tempting recipe to try!
A good diet should include a range of food types, and nuts are no exception. For vegetarians and vegans, as well as others, they offer a good source of protein, plus a range of other beneficial vitamins and minerals. Brazil nuts, in particular, are famed for their high selenium content, whilst almonds are a useful source of vitamin E. Although peanuts are always referred to as nuts, strictly speaking, they’re actually a legume – they come from a pod – and are not from the same food family.
Eaten in moderation, nuts make a healthy snack and can help stave off hunger pangs, but they’re also perfect for use in cooking. They’re particularly versatile, too – they can be added to vegetable bakes, stews, salads, cereals, crushed as toppings for savory dishes, included in puddings for dessert or used in butter-format for sandwiches.
You can roast them, with a little oil, in the oven, toast them in a pan or under the grill, grind or even boil them. If you don’t want to eat the inner dark skins, they can be blanched – left in boiling water – to remove them.
You’ll find a wide variety of nuts (whole, halved, chopped and broken), plus a range of nut products, in your local health store. Why not buy a ready mixed selection of nuts, or put together a jar of your own favorites – take it to work and have it on hand for nibbling, or keep it at home for the whole family to enjoy.
Here’s a rundown of some of the key nutritional aspects of some top nuts:
Almonds
High in vitamin E (24mg per 100g), rich in calcium (240g per 100g) and good source of protein.
Brazil Nuts
High selenium content – 100g contains about 1530mcg of the mineral. Selenium helps immunity and cell growth, and a deficiency has been linked to male fertility problems. Eating a handful a day (three to four nuts) is an ideal way of boosting your intake.
Cashew Nuts
Creamy colored kidney-shaped nuts. They’re a good source of potassium, phosphorous, zinc and iron.
Coconut
The white inner flesh of this nut is typically used in dessicated, flaked or creamed forms. Coconut milk is high in vitamin C.
Hazelnuts
These nuts are relatively low in fat, but high in vitamin E and B, and make a good snack.
Peanuts
They’re often known as monkey nuts and contain high levels of protein, calcium and vitamin E.
Pecan Nuts
With their origins in North America, pecans are related to walnuts, but have a milder flavor. They’re a good source of zinc and protein.
Pistachio Nuts
Pistachios are native to the Mediterranean and the Middle East and their natural color is tinged with green. They contain good amounts of calcium and protein.
Walnuts
High in unsaturated fats, walnuts offer a good supply of vitamins, minerals, and protein. They can be cooked, eaten raw or even pickled.
If you’re feeling inspired to eat more nuts, why not try this easy to make recipe:
Mixed Nut Munchies
These easy-to-make nutty munchies are delicious – they can be served cold with salads, or hot with vegetables for a tasty meal.
Ingredients
7.5oz ground, mixed nuts (e.g. peanuts, almonds, hazelnuts, walnuts, cashews)
3oz wholemeal breadcrumbs
1 onion, finely chopped
1 tablespoon ginger
1 tablespoon parsley, chopped
1 medium pepper, chopped
4oz cheese, grated
1 egg, beaten
4 – 5 tablespoons milk
Salt and pepper (optional)
Mix together all the ingredients in a bowl until well combined. Form into small round shapes and place on a well-greased baking tray. Bake in a preheated oven – gas mark 4 /180 C/ 350 F – for 20 to 25 minutes, or until crispy and brown. Makes approx. 12 rounds, dependent on size used.
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