Nuts in the diet
We know that nuts are healthy and of course we are not talking about the strongly spiced nuts with a drink, but the pure nuts without dips or other decoration. Whether or not in the shell, because it itself ?? crack ?? some people find it more pleasant. These nuts are not used enough in recipes, while ?? in addition to simply tasty – also an enormous addition to our vitamin requirements.
The pure note
Although the nut is sometimes wrongly dismissed as “fat”, the nut mainly contains unsaturated fats. It differs per nut type what the percentage is saturated versus unsaturated. Some of the most famous notes:
- Almonds ?? low in unsaturated fats (contains a lot of antioxidants)
- Cashew nuts ?? slightly more saturated fats
- Hazelnuts ?? low in unsaturated fats
- Macadamia ?? low in unsaturated fats (comparable to olive oil)
- Peanuts ?? slightly more saturated fat (actually it is not a nut, but a legume)
- Walnuts ?? low in unsaturated fats
Nuts contain a lot of proteins and unsaturated fats, which has a positive effect on cholesterol. Cholesterol in the blood is lower and this in turn helps against cardiovascular disease.
Vitamins and minerals
In addition to vitamin E, nuts also contain various B vitamins, iron, phosphorus, calcium and magnesium. Every note has more of one or more of the other. For example, the hazelnut and the almond have a relatively high amount of vitamin E and the magnesium in the almond is good for strong bones. But the walnut again has a relatively large amount of omega 3 and pecans have a relatively large amount of phosphorus and zinc. Zinc helps build protein and repair and renew tissue. You don’t have to know everything by heart. If you want to get enough vitamins and minerals, you get everything with the fresh mixed nuts.
Nuts in the food
Nuts in the food can be added in various ways. Choose what you like, experiment with different nuts and make sure that you can digest the daily amount in the diet in a tasty way.
Spelled bread with nuts
- 1 kilo of wholemeal spelled bread
- 300 grams of mixed nuts
- 100 grams of chestnuts
- 20 grams of dried yeast
- 2 teaspoons of salt
- 2 tablespoons of cane sugar
- 1 teaspoon of anise seeds
- 50 grams of butter
- 5 decilitres of almond milk
- 1 egg
In a large bowl, mix the spelled bread, yeast, salt, cane sugar and aniseed seeds and make a well in the center. Meanwhile, heat the almond milk and the butter, let it flow into each other and then let it cool down. Then it can be poured into the well and mix everything very carefully. Then add the egg and stir for about a minute. Knead a ball of the bread dough and let it rest and rise (for about 1 hour).
In the meantime, you can make 250 grams of nuts, and mix everything together such as hazelnuts, almonds, pistachio nuts, etc., small (do not make it too small). Take 3/4 of your chestnuts, cut in half and mix with the nuts. When the dough is ready it can be mixed with the nuts and chestnuts. Let the mixture rest again (approx. 2 hours) and then place it in an oval on the baking tray in the preheated oven. Add the remaining nuts last by pressing them into the mixture. About 40 minutes at 20 degrees in the oven and your bread is ready.
Soup with nuts
- 1 1/4 cream
- 1 1/4 herb stock
- 100 grams of walnuts
- 100 grams of pecans
- 1 large red onion
- 2 apples (not too sour)
- 25 grams of butter
- a handful of parsley
- pepper and salt
Roast the walnuts and pecans over medium heat. Stay with them to get them nice and crispy. When they are ready, they must be minced. Then clean the onion and apples and make small pieces. Add the butter to the pan and lightly fry the apples and onion for a few minutes. Now bring the stock to the boil and add the apples and onion and then the nuts, of which you have to keep two tablespoons of nuts aside. Let it boil for 12 minutes. Then you mash everything and add the cream. Add a little salt and pepper to taste and the soup is ready. Put everything in the bowls and divide the last nuts over the bowls and finally chop some parsley and divide it over the bowls as well.
Of course, nuts can also be delicious to garnish a nicely prepared fresh lettuce or you can make a spinach stump nothing spicier with crushed nuts. Of course 2 hands, enough for the daily amount, are also just so tasty. Always tasty and healthy!