Nuts, seeds and kernels - just for health freaks? Not at all! Cooking, blending and mixing with them is very hip nowadays. Not just because they are really healthy, but also because they are rich in taste and nice and crunchy. Discover seven excellent tiny but tasty foods that will satisfy your hunger, all of them full of protein, good fats and fibre: brazil nuts, pecans, macadamia nuts, cashew nuts, hemp seeds, sesame seeds and pine nuts. Plus, we will also show you what you can do with them.
1. Brazil nuts: chock full of easily digestible selenium
Brazil nuts contain exceptionally high levels of easily digestible selenium. This is a scarce, but mineral that is essential for the proper functioning of our bodies. Brazil nuts are particularly interesting for sports-minded people and athletes due to their high levels of antioxidants, fats and proteins. Selenium is capable of reducing muscle damage during exercise. Other waste products released during training are also neutralised by both vitamin E and selenium.
Eat brazil nuts on their own as a snack or use them in recipes. Use the finely chopped nuts to add a crunchy touch to cakes, smoothies, salads and rice or couscous dishes. Or as a topping on yoghurt, pudding or any other desserts.
2. Pecans: ideal for a rich, creamy pecan pie
Pecans are one of the most popular edible nuts and originate from North America and Mexico. The pecan has a sweet, rich and buttery taste and texture, which is attributable to its high content of monounsaturated oils. An ideal snack if you feel like something slightly sweet. You can eat them on their own or mix a few pecan nuts in with other nuts, muesli or granola. The pecan pie is renowned. Other kinds of desserts and cakes are also livened up by these pecan nuts. Pecans are popular with cheese and cheese dishes. Mix a handful of pecans into a green salad to add a bit of crunch. Or mix finely chopped pecans with walnut pieces in with some tempeh to make vegetarian mincemeat for a vegetarian pasta bolognese.
3. Macadamia nuts: the champion of unsaturated fatty acids
Macadamias contain the most calories and fats of all nuts and relatively few carbohydrates and proteins In fact, macadamia has the most unsaturated fatty acids of all nut varieties, which helps prevent cardiovascular disease by lowering 'bad' LDL cholesterol levels. The beautiful, round nuts have a crispy texture, even without being toasted. Macadamias are a nutritious snack for any occasion. You can eat them on their own or mix them with other nuts, muesli and granola. The rich, creamy taste of macadamias is delicious in desserts and cakes. Use macadamias with white chocolate or coconut for a delectable combination of flavours. You could also add some coarsely ground macadamias to savoury dishes, such as green salads.
4. Cashew nuts: the most popular nut snack amongst children
Eat plain cashew nuts throughout the day as a healthy snack. Cashew nuts are the most popular nuts amongst children. Because of their mild taste, cashews can also be used in all kinds of ways. Use them in biscuits and cakes. By soaking cashews in water overnight and then blending them, you can create a smooth binder for both sweet and savoury dishes. Very handy for making a plant-based cream sauce, for instance.
Oriental cuisine combines cashews with vegetables, chicken and shrimps, in curry dishes and in stir-fried courses. In South India, cashews are used to bind stews. Of course, you can also make a wonderful plant-based cashew milk.
5. Hemp seed: contains all eight essential amino acids
Hemp seed is rich in fibre and is a rich source of omega 3 and omega 6 fatty acids. They are a good source of protein and contain nine essential amino acids. These amino acids are important when it comes to e.g. building new cells in your body. Hemp seed comes from the Cannabis sativa plant, yet it does not have a mind-altering effect. Hemp seed contains an impressive range of vitamins and minerals and is rich in, to name a few: Vitamin E, magnesium, phosphorus and potassium. Moreover, these seeds are also a great source of vitamin B1, 2, 3, 6 and 11, vitamin E, calcium and iron. You can add hemp seeds as a supplement to your bowl of yoghurt or oatmeal. They are also delicious in smoothies, baking and salads!
6. Sesame seeds: for the tastiest tahini
Sesame seeds are packed with manganese, calcium, magnesium, iron, phosphorus and vitamin B1. You can use sesame seeds when making hummus (dip made from chickpeas) or tahini (a plant-based nut butter made from sesame seeds). Thanks to its nutty flavour, sesame seeds are also delicious in salads. Sesame seeds come from the pods of the flowering sesame plant. They contain up to 60% in oil and 20% in protein, making them a high quality source of both essential fatty acids and amino acids. Among the health benefits are their antioxidant properties and their ability to improve nutrient uptake, which include the fat-soluble vitamins A, D, E and K. Sesame seeds are also a very tasty addition to your homemade granola, vegetarian burger or served on top of an Asian dish.
7. Pine nuts: Pearls of the Taiga
Pine nuts are found behind the woody scales of pine cones in about 20 pine species worldwide. Pine nuts are rich in monounsaturated fatty acids. These are vital for your heart, lungs and brain, among others. The pine nut also contains antioxidants - and vitamin K, which improves blood circulation and bone strength. Pine nuts - briefly toasted - are typically sprinkled over a salad or pasta. They are also excellent with carpaccio or for making pesto. Discover the Siberian pine nuts from TAIGA Naturkost, which are harvested wild and by hand in the pristine Altai Mountains. The Siberian people themselves have loved their Pearls of the Taiga for centuries already and prefer to call them 'cedar nuts'.