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HealthHow You Can Fit Nutrient-Dense Nuts Into Just About Every Meal

How You Can Fit Nutrient-Dense Nuts Into Just About Every Meal

Walnut

This champ is especially high in a plant-based omega-3 fat known as ALA. (These good fats can help fight chronic inflammation, which is at the root of many diseases, says Stefanski.) Yes please! 

Cashew

A triple-threat bundle of zinc, copper and magnesium (great for immune support and muscle function), cashews also have a buttery texture that make an epic alt for dairy. Boil with water and spices, then puree for a creamy start to a vegan pasta sauce. 

Pine Nut

This tiny treasure supplies you with a host of vitamins, such as E and K, plus magnesium and iron. Blend with herbs and olive oil for a quick batch of pesto, or throw into meatballs for more crunch in each bite.

Pistachio

Crack open the shell to reveal this green great that’s full of protein, says Stefanski. Around 30g (which is 50 or so pistachios) provides more than 10 per cent of your daily intake. A prime post-sweat snack.

Almond

You’ll find bone-building calcium and antioxidants in this fan favourite. Opt for skin-on almonds for a heap of fibre and an extra-nutty taste.

Pili

This lesser-known nut is worthy of some serious spotlight time. It boasts a tender texture compared with the others and makes a great topper for morning yoghurt or a filling salad.

Hazelnut

Mildly sweet and very rich, this one is the perfect partner to chocolate. Combine with other nuts, bittersweet chocolate chips and dried fruit for a mix that’s ideal for on-the-go snacking. Did someone say ‘hike’?

Go Nuts

Cook with them, bake with them – whatever you like. Three recipes to try…

Walnut Pea Pesto

In a food processor, chop 60g toasted walnuts, 1 spring onion, 10g mint leaves and 2 tsp lemon zest. Pulse in 300g frozen peas (thawed), 60g grated pecorino Romano and ½ tsp each salt and pepper. While running, add 2 tbs olive oil; process until smooth.

Pistachio-Crusted Fish

Season 4 pieces of white fish with salt and pepper; brush 1 tbs Greek yoghurt on each. Mix 30g panko breadcrumbs and 25g shelled pistachios (finely chopped) with 1 tbs olive oil; sprinkle over the fish. Press to adhere. Bake on a foil-lined tray at 190°C until opaque, 12 to 15 mins.

Mocha Nut Clusters

Melt 120g bittersweet chocolate with 2½ tsp instant espresso powder until smooth. Fold in 50g each of toasted hazelnuts, cashews and almonds. Spread on a baking paper-lined tray and sprinkle with sea salt. Refrigerate to set, then break into pieces.

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