Nuts are not just for the birds!
They have now become a popular part of daily life and for good reason, because they are so incredibly healthy. Essential as part of a meat, chicken and fish diet as well as a vegetarian diet.
Nuts are suitable for all forms of cooking – from roasting, nut butter, sprinkling on salads, added in baking, grinding or just as a snack.
Walnuts – A lovely rough texture but are quite soft to eat. Great source of magnesium, vitamin B6 and B1
Pinenuts – creamy in colour and creamy in taste. Enhanced taste when toasted. Low in fat, and a major source of the mineral copper which is essential for healthy blood cells.
Peanuts – (unsalted, to prevent hypertension). The smooth, creamy texture is rich in magnesium and iron to prevent anaemia.
Brazil nuts – Smooth texture with brown skin. Crunchy texture which is high in the antioxidant mineral selenium.
Almonds – Brown thin exterior and a rich, crunchy body. Packed with antioxidants like Vitamin E to help prevent heart disease.
Pistachios – either shelled or not. Olive-green crunchy texture keeps in the copper and magnesium.
You can create your own healthy mix of nuts or add them to your favourite recipes (adding a higher nutritional content to your food). Nuts contain many different levels of vitamins and minerals so by having a variety you can help improve your diet and health simply and deliciously.
Let’s go nuts and try these few simple recipes below –
Chocolate Nut Balls
Makes approx – 10-12 power balls
3 tbsp organic oats
1 tbsp smooth peanut butter
1 tbsp runny honey
Handful pine nuts (or your own choice of nuts)
2 tbsp grated high-cocoa organic dark chocolate
½ tsp ground cinnamon
pinch sea salt
1. Place the peanut butter and oats in a medium-sized bowl
2. Add the honey, grated chocolate, pine nuts, cinnamon and salt. Gently mix until all ingredients combined
3. Taste mixture to make additions if you wish (add more oats if too wet or add more salt, to taste)
4. Using a tablespoon, spoon out small individual amounts of the mixture and shape into balls (if using hands make sure you have washed them thoroughly before handling the balls).
5. Place in the fridge for 30 minutes (can be kept for a couple of days)
This recipe is ideal for a power boost snack as the nuts are low in sugars, so it is ideal when you need a snack midday to alleviate your hunger pangs.
Honey Roasted Nuts
100g nuts (walnuts, almonds, brazil) or your own choice
4 tbsp runny honey
2 tsp cinnamon
Sprigs of fresh thyme
1. Firstly set the oven to a medium setting of 180 degrees depending on your cooker
2. Prepare a flat baking tray (lined with parchment paper). Select your
choice of nuts – walnuts, almonds, hazelnuts, brazil nuts.
3. Lay nuts on parchment evenly spaced out. Drizzle over honey. Wash sprigs of thyme and snip over the nuts. Sprinkle over dried cinnamon and Sea salt.
4. Place in oven and roast for 5-7 minutes (carefully checking and turning
nuts over once).
5. Remove from oven and set aside to cool slightly. Peel them off the baking sheet and store in an airtight container.
This recipe is ideal to serve with a cheeseboard and makes a great foodie Christmas present.
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