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Nuts in the diet: they provide health
- Edible nuts
- Historical facts
- Use in cooking
- The nuts
- Useful properties
- Allergenic properties
- Delicious recipes
- Spicy mix for a snack
- Spaghetti with nut sauce
- Eggplant with nuts
The food should contain as many different elements, then it will be full and healthy. An important supplier of valuable vegetable protein, vitamins and minerals are the nuts. There are many different varieties.
Nuts are called the fruits of several trees and shrubs, having a solid shell, which is located inside the nucleus. It should be noted that some “nuts” is named incorrectly, in fact they are not. In particular, the peanut is not a nut, and Bob. Wrong name also applies to pine nuts, are actually seeds of cedar pine. Walnuts and coconuts are drupes. But for consumers it is not so important, as they are called, buyers are much more interested in their taste and useful properties of something that matters to power.
The most common nuts that you can buy in Russian stores are the following: walnuts, almonds, hazelnuts, cashews, peanuts, pistachios, pine nuts, coconut. Occasionally you can find pine nuts, pecans, macadamia.
Nuts included in the diet of people of primitive society. Talking about this archeological research, in which were found the remains of different types of edible nuts and, most interestingly, devices that scientists believe the guns to their pegs. The finds are from about 800,000 years. Among the found nuts were able to identify the almonds, chestnuts, pistachios, acorns. Even then, they were used for food.
Interesting that walnuts are very hardy and will spread. In particular, the ancient people took this as a meal. It turned out that the coconut even after three months of travel can germinate. Due to this, coconut trees quickly took root in the tropical zones of the southern and Northern hemispheres, even though these trees originate from Southeast Asia.
Use in cooking
Eat nuts, and also used for cooking various dishes to enhance the taste. Especially widely used in the manufacture of confectionery, dessert recipes, baking, sweets. Of them also cooked jam.
Nuts are used in traditional cuisine of many countries, especially those where they grow in abundance. We are most familiar Georgian kitchen where nuts are part of many recipes. For example, satsivi, pkhali from beans with walnuts, baje (walnut sauce with garlic), etc.
However, a number of nutritionists warn against excessive consumption of nuts as they are high-calorie food. Therefore, people who care about their own health, and are watching your weight, you should eat them in moderation.
Many of them are rich with vegetable proteins. They also include vitamins E and B2. In addition, they include the minerals: calcium, magnesium, phosphorus, selenium and copper.
However, the main nutrients that they contain are essential fatty acids: linoleic and linolenic. They also include the amino acid arginine, which maintains the purity and elasticity of the blood vessels, and this in turn prevents the development of atherosclerosis. This is a good reason to include them in your diet.
The nuts are a large number of antioxidants, especially a lot of them in walnut. I must say that lately among the specialists of debate about the usefulness of antioxidants. According to the latest views, excessive consumption of foods containing antioxidants, can cause damage to health. As always, everything needs moderation!
Scientists have conducted various studies about the health effects of substances in the nuts. According to information received, they reduce the level of cholesterol in the blood. Also people food which includes nuts, less likely to experience heart failure and live a few years longer than the rest.
The main component that has beneficial effects on the cardiovascular system, is an unsaturated fatty acid omega-3. They also have a very low glycemic index (measure of the impact of carbohydrates in food on fluctuations of level of sugar in the blood). Therefore, it is recommended to use for people with diabetes.
Important note: nuts can excite allergies. The most allergenic of these are almonds, peanuts, walnuts and chestnuts. In a few cases can even be fatal.
Nuts are included in the recipes of many dishes: salads, appetizers, cookies, cakes, etc. Here are some of them.
Spicy mix for a snack
Put in a bowl 350 g of nuts (almonds, hazelnuts, walnuts, cashews, etc.).
Good whisk 1 egg white. Add 0.5 teaspoon of red pepper, 0.5 teaspoon black pepper 0.5 teaspoon ginger powder, 0.5 teaspoon curry powder and 5 tablespoons of sugar. Mix gently.
Pour this mixture into bowl with nuts and stir to evenly coated.
Cover a baking sheet pastry paper and put her nutty mass.
Place baking sheet in oven preheated to 200 degrees, and bake 10 minutes.
Remove the pan, allow the nuts to cool completely and serve.
This mixture can be used as a light spicy appetizer for guests or to take her with me to the road.
Spaghetti with nut sauce
Crush them 100 g walnuts not too finely (a couple of pieces leave for decoration). Put them in a pan, pour 150 g of cream, 150 g of vegetable oil without smell and stir in 2 tablespoons of grated hard cheese varieties. Add salt, pepper and 1/3 tsp nutmeg. Heat the sauce at low heat, stirring constantly, until it thickens.
Cook 400 grams of spaghetti. Pour over hot water, drain and place on a large plate. Pour prepared peanut sauce. When submitting sprinkle the dish with the remaining nuts and a small amount of chopped green onions.
Eggplant with nuts
1 rinse the eggplant, peel it and cut into rounds 1 cm thick, Sprinkle slices with salt and leave them for half an hour, so they let the juice (it will be bitter). Then rinse them and put them on a baking sheet in an even layer.
Grate 50g cheese and 2 cloves of garlic. Pass through the grinder or blender 1/3 Cup walnuts. Finely chop 1 tomato and a few sprigs of cilantro or parsley. Mix tomatoes, herbs, grated cheese and chopped nuts. Add salt, pepper and stir.
Put this stuffing on the circles of eggplant evenly and place baking sheet in pre-heated oven. Bake the dish for 25-30 minutes.
So often enter the nuts in the recipes of the dishes you prepare, and you will enrich your diet with nutrients that will benefit your health!
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Uses photographs Shutterstock