Nuts
Nuts are among the healthiest foods we have, and there are now eight studies confirming their nutritional benefits. They are good sources of proteins, minerals, vitamins and fibre. Nuts are also high in fat, which is why some people feel guilty about eating them. However, research has shown that the fats in nuts are in the ‘good’ unsaturated category, and that eating them can actually lower cholesterol levels in some cases. The only exception is the coconut, which has a high level of saturated fats. Nuts are excellent sources of antioxidants and the skins on products like almonds and peanuts are especially rich in these.
Nuts are so good for you that you can eat them with a clear conscience, and there are lots of really healthy ways to include them in your cooking. Here are just a few to get you started:
Toasted nuts
Toast nuts over moderate heat in a dry frying pan and then use them in your cooking to add flavour and extra nutrients. For example try sprinkling toasted slivered almonds over steamed green beans or asparagus, or scatter toasted pecans or pistachios over a salad of sliced oranges and grapefruit.
Make a pesto
Use pine nuts with either basil or parsley, or use macadamia nuts, almonds or walnuts.
Ingredients
- 2 cups fresh basil leaves or parsley sprigs
- 1 clove garlic
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 tablespoons pine nuts
- 2 tablespoons finely grated parmesan
(Tip: toast the pine nuts to bring out their flavour.)
Method
Place all ingredients in food processor and process until blended. Serve with steamed potatoes, grilled fish or pasta. You could also spread it on toast and top with tomatoes.
Make your own satay sauce
This is delicious served on skewers of chicken or vegetables, or on gado gado salad (an arrangement of sliced cooked potatoes, cooked green beans, bean sprouts, broccoli, carrot sticks, mushrooms, red capsicum, and hard boiled eggs on a platter).
Ingredients
- 1 onion, chopped
- 1-2 cloves of garlic, chopped
- sesame oil
- 1 teaspoon chilli, chopped
- 1 teaspoon dried shrimp paste (available at Asian food shops or larger supermarkets)
- 1 tablespoon of tomato paste
- 200g peanuts, crushed
- 1 tablespoon of peanut butter
- 1 cup water (or coconut milk if you aren’t worried about saturated fat)
- juice of 1 lemon or lime
- dash of soy sauce
Method
Cook onion and garlic in a little sesame oil, add chilli, shrimp paste, tomato paste, peanuts and peanut butter. Add water or coconut milk, cook for about five minutes and then add lemon or lime juice and soy sauce.