Your Healthy Magazine
Page 28 Nuts about Nuts by Suzanne Laurie Bsc (Hons) Nutritional Therapist MBANT
Tree nuts include almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. They are widely available in supermarkets and health foods stores and in the Costa Blanca we are lucky enough to have fresh supplies straight from the trees in the autumn and winter months.
Nuts are a rich source of healthy fats – yes they are generally high fat foods but the good news is that many are high in mono and polyunsaturated fats whilst being low in saturated fats. At levels of consumption of 1-2 handfuls per day they can help with weight management due to their high fibre content but also their high fat content as they can help satisfy hunger and may also help to reduce appetite. The fat that nuts contain is mostly monosaturated and polyunsaturated ‘good’ fats, whilst they are lower in saturated fats. Nuts are a good source of non animal proteins which makes them a good addition to a vegetarian / vegan diet.
Studies have shown that the combination of antioxidants, good fats, high fibre and plant sterols found in nuts may act together to help lower cholesterol and potentially decrease the risk of developing heart disease.
They are also a great source of vitamins and minerals especially iron, zinc, copper, magnesium and manganese.
Nuts are best purchased in their shells as this tough outer layer protects the nut and stops it going rancid. Select clean nuts free from cracks and holes – they should be heavy for their size.
Avoid nuts that are shrivelled, cracked or rattle in their shells. When purchasing shelled nuts look for plump kernels (wholes or pieces). To keep nuts in the best condition, store them in an airtight container in the refrigerator or freezer. Nuts can be refrigerated for up to four months and frozen for up to six months. Return nuts to room temperature before eating.
Serving Suggestions:
• Roasted Chestnuts: (Roast at 220ºC for 30 – 40 mins) makes a lovely addition to stuffing for poultry dishes.
• Tree nut butters make healthy low Trans fat alternatives to real butter.
• Authenticate any Thai recipes with a sprinkling of cashew nuts.
• Serve pistachios in their shells as a pre dinner snack. • Add nuts to homemade bread to increase the fibre content. • Roll low fat creamed cheese balls in crushed nuts to make an interesting addition to a cheese board.
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