Nuts
Healthy Nuts to Eat
Nuts are a staple in the diets of nearly all health enthusiasts, celebrated for their healthy fats, fiber, vitamins, and minerals. They’re also a great protein source and have versatile uses:
- Nut Oils: mainly used in cold dishes but can also add flavour to warm recipes.
- Nut Butters: popular additions to porridges, puddings, desserts, and sauces.
- Nut Flours: ideal for gluten‑free baking, especially for those with celiac disease, although they are higher in fat.
- Nut 'Milks': provide a dairy‑free alternative for those with lactose intolerance, cow’s milk allergies, or who follow a vegan diet.
- Nuts also find uses in cosmetics and alcoholic beverages.
Most often, nuts are enjoyed as a healthy snack, as a treat with friends, or mixed with dried fruits as a travel snack. They also enhance salads and soups.
How to Store Nuts Properly?
Due to their unsaturated fat content, nuts are prone to rancidity, accelerated by light, heat, and moisture. For longer shelf life, store them in sealed containers in the refrigerator or freezer. For short‑term storage, avoid plastic bags, which can encourage mould growth.
Different Types of Nuts
- Peanuts: Though technically a legume, peanuts are commonly included in the nut category. They’re high in protein and produce one of the most popular fitness foods—peanut butter.
- Cashews: Rich in magnesium, zinc, and copper, cashews are increasingly popular for making vegan cheese. Just soak them overnight and blend with seasonings.
- Coconut: An atypical “nut” often used in grated form for holiday baking or as coconut chips to add texture to dishes.
- Hazelnuts: High in vitamin E, magnesium, and unsaturated fats, hazelnuts support cardiovascular health and are commonly used in chocolate-making.
- Macadamias: These pricier nuts are less common but are high in healthy fats (around 75%) and have a buttery taste.
- Almonds: Known for their fibre and vitamin E, almonds are among the most popular nuts. Whole almonds pair well with wine, while chopped ones make perfect dessert garnishes.
- Brazil Nuts: Just one Brazil nut can meet the daily recommended intake of selenium. They’re also rich in healthy fats.
- Pecans: Popular in English‑speaking countries, pecans are similar to walnuts but higher in fat and have a buttery flavour, making them perfect for baking.
- Pine Nuts: These edible pine seeds have a sweet, buttery taste and are essential for Italian pesto. Due to the labor‑intensive harvesting process, they are among the most expensive nuts.
- Pistachios: Recognisable by their green colour, pistachios are valued for their antioxidants and eye‑healthy pigments.
- Walnuts: One of the healthiest nuts, they’re packed with antioxidants, omega‑3 fatty acids, and folate, making them a popular choice for baking or making walnut liqueur.
If plain nuts aren’t enough, try them in savoury or sweet varieties!