Food With Nuts

11

One of the most surprising things about food is that many of the things we consume are actually made up of nuts.

For example, did you know that the word “nut” comes from an old English word for “brain”? That’s right—the brain is made up of nuts! And it makes sense when you think about it: brains are soft and squishy, like a nut.

So what are some other foods that use nuts? Well, there are chocolate bars and peanut butter, obviously. But there’s also ice cream (it has to have peanuts in it or it wouldn’t be good), as well as some types of bread and even beer!

Related Post: oatmeal coconut cookies

Food With Nuts

You may find peanuts or tree nuts in things like these:

  • Baked goods: Cookies, candy, pastries, pie crusts, and others
  • Candy: Chocolate candy especially; also nougat and marzipan
  • Other sweets: Ice cream, frozen desserts, puddings, and hot chocolate
  • Cereals and granola
  • Trail mix
  • Chilli and soups. Peanuts or peanut butter are sometimes used as thickeners.
  • Grain pieces of bread
  • High-energy bars
  • Honey
  • International foods. Nuts are common ingredients in African and Asian cooking (especially Thai and Indian foods), and in Mexican and Mediterranean foods.
  • Mortadella. This Italian ham may include pistachios.
  • Veggie burgers
  • Sauces. These may include barbeque sauce, hot sauce, pesto, gravy, mole sauce, glazes, or marinades.
  • Salads and salad dressing
ADVERTISEMENT

Walnut and garlic spread. Picture / Babiche MartensTuesday Aug. 1, 2017

Walnut and Garlic Spread

This walnut and garlic spread recipe is great to make and have in the fridge. It’s even better made ahead of time. If you are feeling extravagant, or it’s a special occasion, so try switching the walnuts for pine nuts.

food with nuts
ADVERTISEMENT

Seed and nutcrackers with avocado dip. Picture / Babiche Martens

Seed and Nut Crackers with Avocado Dip 

These seed and nutcrackers are so moreish you don’t really need a topping. Here, they’ve been topped with homemade avocado dip. Another more decadent option is delicious blue cheese and a drizzle of honey. Vary the seeds you use — these crackers can be a good way to use up the annoying dregs you often have left in the bottom of a packet.

Related post: Healthy Gumbo Recipe

Pistachio and Almond Cake


This is a delightful and nutty cake made with equal portions of ground almonds and pistachios.

Peanut Sauce
Angela Casley has been churning out peanut sauce in my kitchen for years. It’s always a winner at a cocktail party, served with dainty chicken kebabs or spooned over a grilled lamb chop or steak. If you don’t have raw peanuts, replace them with half a cup of crunchy peanut butter. In the end, spice it up a little with an extra pinch of chilli if you can handles well as it.

Peanut Sauce in food with nuts
ADVERTISEMENT

Steamed pork and chestnut dumplings. Picture / Babiche Martens

Steamed Pork and Chestnut Dumplings
The easiest way to use wonton wrappers (which you will find at Asian supermarkets) is to fill with something tasty and steam them. Use a mixture of pork and prawn with added flavours. They can be made in a range of shapes, however, different regions in China have particular shapes that define their dumplings. Gather the edges together as well as cooked them in a steamer over simmering water, then served with a delicious dipping sauce of chilli and soy.

ADVERTISEMENT

Walnut and raisin stuffed turkey wrapped in bacon recipe. Picture / Babiche Martens

Walnut and Raisin Stuffing
This stuffing recipe was developed for the Christmas turkey but don’t let that stop you from trying it out with chicken or even lamb. It’s a sweet and nutty stuffing that has a good hit of bacon, capers and fresh herbs. 

Three-ingredients Walnut Cake
Eleanor Ozich had this to say about her walnut cake, “This flourless walnut cake is quite possibly the simplest cake I have ever made. Incredibly as well as moist, the recipe calls only for three ingredients, walnuts, eggs and natural unrefined sugar. I have used rapadura, although coconut sugar or muscovado would work well”.

Walnut and Barbecue Chicken Salad
This is a fresh summer salad that can make it onto the menu when something light is desired. Cherry tomatoes and apples give it a sweet crunch which is balanced nicely with the peppery notes of the watercress. 

ADVERTISEMENT

Peanut caramel slice. Picture / Babiche Martens

Peanut Caramel Slice
Angela Casley inherited this peanut slice recipe from her mother. So, she recommends making plenty to stock up the tins. Therefore, few can resist the yummy, sticky golden syrup and peanut topping.

Almond Butter and Coconut Truffles
Eleanor has used carob because of its delicate malt flavour, which is lovely paired with a little maple to sweeten. To offset their richness, a little shredded coconut adds lightness and a beautiful crunch. Unfussy to make, and makes for a handy snack to have on hand in the pantry. 

Pumpkin and Pine Nut Tart


A block of puff pastry in the freezer will come into its own. Use it to whip up this very easy pumpkin tart when visiting friends or going on a picnic.

ADVERTISEMENT

Peanuts bring wonderful texture and flavour to these pork and peanut balls. Picture / Babiche Martens

Pork and Peanut Balls
In these pork and peanut balls, the nuts add flavour and an unexpected crunch. Cook them in the oven to avoid the mess — you can cook them all on one tray. Serve them hot as-is, or with your favourite sauce, however, sweet chilli is always popular.

Pear and Brazil Nut Cake


Pear, cardamom and brazil nut are the stars of this cake by Eleanor Ozich. Hence, they have a natural affinity for each other and are quite lovely for early spring, in this golden, textured cake recipe.

ADVERTISEMENT

White chocolate panforte. Picture / Babiche Martens

White Chocolate and Macadamia Panforte
This white chocolate panforte is deliciously decadent. It’s a great Christmas treat however it’s perfectly fine to make it anytime. You’ll find you’ll be slicing a bit off it each night to have with your coffee. So, It’s a real treat — crunchy macadamia, with a hint of ginger and gooey white chocolate. You could make smaller serves to wrap individually as gifts. 

How Much-Mixed Nuts per Day

It’s no secret that the peanut has been nothing more than an imposter, a legume seizing our throats and making us itchy since who knows when.

But almonds, cashews, coconuts, pecans, pistachios, macadamias and walnuts aren’t nuts either — they’re drupe seeds. Who knew?!

Whatever they are, research clearly shows they’re really good for us. For this reason, health experts say we could probably be eating more nuts for our health. In fact, one study found people who ate a handful of nuts a day were likely to live longer than those who didn’t eat nuts.

From raw versus roasted to whether you need to know or care about activated almonds, here’s everything you need to know about eating nuts.

The basics:

The Australian Dietary Guidelines recommend a daily serving of 30g of nuts. This equates to any one of the following handfuls of individual nuts:

  • Almonds: 20-30
  • Brazil Nuts: 10
  • Cashews: 15
  • Hazelnuts: 20
  • Macadamias: 15
  • Peanuts: 40
  • Pecans: 15
  • Pine nuts: Two tablespoons
  • Pistachios: 30
  • Walnuts: 10 (whole or 20 walnut halves)

Sources: Better Health Channel, Nutrition Australia.

Lesson 1: Go raw and store in a cool, dark place

Nuts and nutrients:

  • Almonds: High in protein, vitamin E and especially high in calcium
  • Brazil nuts: High in fibre and the richest known source of selenium
  • Cashews: High in copper, zinc and iron
  • Hazelnuts: High in fibre, potassium, folate and vitamin E
  • Macadamias: High in monounsaturated fat, thiamine and manganese
  • Peanuts: High in protein
  • Pecans: High in fibre and antioxidants
  • Pine nut: High in zinc, iron and the amino acid, arginine
  • Pistachios: High in protein, potassium, plant sterols and the antioxidant resveratrol
  • Walnuts: High in alpha-linolenic acid: plant omega 3 and antioxidants

Sources: Dr Stanton, Dr Brown and Nutrition Australia_food with nuts

It’s users’ choice when it comes to which nuts to buy and eat, but if health and nutritional benefits are on your mind, you’ll want to mix it up, University of Otago’s Department of Human Nutrition Associate Professor Rachel Brown says.

Nuts offer beneficial vitamins and minerals in varying quantities, and eating a variety ensures we’re reaping the benefits of each_food with nuts.

“We usually suggest that you mix them up if you want the best benefits because then you get all the good fats and micronutrients,” Dr Brown says.

Raw nuts will have a shorter shelf life than roasted ones says dietitian Belinda Neville, but if you’re an avid crunch seeker as well as it might be worth buying raw nut varieties and roasting them at home.

“Some studies show that if you roast nuts at really high temperatures, you’ll lose nutrients but if you’re roasting at lower temperatures at home, the losses are negligible,” Dr Brown says-food with nuts.

Studies conducted by Dr Brown found there was no difference in the cholesterol-lowering properties of roasted nuts compared to raw nuts when roasted for 10 minutes at 140 degrees Celsius. Almonds can be stored in a container in a cool, dark spot. Others are kept in the fridge. (Unsplash: Remi Yuan)

Storage

Generally, nuts will keep at room temperature for a few months when stored in an airtight container in a cool dark spot-food with nuts.

However, not all nuts are created equally. Ones that are high in polyunsaturated fats like walnuts, pine nuts and Brazil nuts are best consumed quickly or stored in the fridge or freezer so that make ensures they remain fresher for longer, says Dr Brown.

Polyunsaturated fats are susceptible to oxidation — in short, they become rancid which is what can give nuts that “off” taste and weird smell.

Lesson 2: They have some surprising health benefits

Studies have shown that those of us who eat nuts regularly, tend to gain less weight over time than those who don’t. Differences between extra virgin, light and pure olive oil. One reason fats tend to be controversial is that some fats are better for us than others. So which types of fats are best? And what kind of olive oil should we be buying_food with nuts

Yes, most nuts are full of fat but it’s “good fat” (monounsaturated and polyunsaturated), with the exception of coconuts, which are very high in saturated fat (bad fat), says Dr Stanton.

Nuts are also rich in fibre and protein, which means they keep us fuller for longer, reducing the likelihood of overeating or filling up on junk food.

According to the Australian Dietary Guidelines, the consumption of nuts and seeds may help reduce the risk of heart disease food with nuts.

Lesson 3: Use them for anything and everything!

Nut butter is one of the many ways you can get your daily nut intake and reap the health benefits.

Nuts are the food world’s equivalent of denim when it comes to versatility.

So, nut ‘meals’ or grounded-up nuts can be used as an alternative to flour, making them a great gluten-free option. Almond and rosewater shortbread cookies are buttery, crumbly and sweet, these cookies make a perfect tea-time (or anytime) treat. food with nuts.

Nuts have received a bad rap in recent years when it comes to the amount of water required to grow them, particularly almonds and cashews.

Dr Brown says although yes, some nuts require a lot of water as well as to grow, the amount pales in comparison to the water requirements of livestock.

The recent EAT-Lancet as well as Commission on healthy diets, as well as sustainable food systems, recommends upping our nut consumption for both health and environmental reasons.

Dr Stanton says this is because as well as nuts contain high amounts of beneficial nutrients when compared to the resources as well as required to grow them.

Lesson 4: There’s no need to activate your almonds

Tree nuts include pecans (pictured), almonds as well as brazil nuts, cashews and many more.(Pixabay: Gretta Blankenship)food with nuts.

If you’ve ever wondered what the hell an activated almond is — rest assured, we’ve got you covered. So, simply put, activated nuts that have been soaked in water for a period and then consumed in their softened state or after they’ve been dehydrated at low temperature.

Like watering a seed, it stimulates the germination process which breaks down phytic acid found in nuts.

“They’re the ‘trendy’ choice with no real evidence of benefits,” Dr Stanton says.

This is just as well because they’re also more expensive to buy than regular nuts — which are already steep!

Related Post: Healthy Meals With Ground Beef

Frequently Asked Questions (FAQs)

Is peanut butter good for weight loss?

Peanut butter is a great source of protein and healthy fats, both of which can help you lose weight. Hence, It’s also very satisfying, so it can help you stay on track with your diet. Just make sure to stick to healthy peanut butter, like one that’s low in sugar and salt.

What foods have hidden nuts?

There are a few foods that have hidden nuts. Some examples include trail mix, granola bars, and cereal. So, It’s important to read the labels of these foods carefully to make sure that you’re not allergic to any of the nuts that are included.

What foods to avoid if you have a nut allergy?

If you have a nut allergy, you should avoid foods that contain nuts. This includes foods like cookies, cakes, and bread, as well as dishes like pesto and Thai curries. So, you should also avoid any kind of nut butter, including peanut butter.

Join the Conversation

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close