Nuts About Nuts

Include more of these crunchy treats in your everyday meals for a burst of flavour, texture – and surprising health benefits, too

For many of us, nuts have long been one food we tend to avoid because of their high-fat, high-calorie reputation. But nuts are loaded with essential nutrients, fibre, protein and antioxidants, and that the unsaturated fats in nuts are not only good for us, but also help to satisfy hunger.

And as an added bonus, nuts taste great. In a balanced diet, a small handful of nuts a day makes a perfect on-the-run snack. Tossed into pastas and salads, they add crunch and texture, and irresistible flavour when mixed into a sweet crumble topping. In fact, nuts may be one of the most versatile foods you can include in your cooking, as they complement both sweet and savoury dishes.

As nuts do contain a high quantity of oil, be aware that they can go rancid easily, so store them in a sealed container in the freezer. To enjoy them at their flavoursome best, be sure to toast them first. Place shelled nuts on a baking sheet and toast in a 350°F (180°C) oven for about 10 minutes or until golden. Keep a close eye on them as nuts can burn easily. For a small quantity, simply toast in a dry frying pan over medium heat, stirring constantly.

The image of nuts is continuing to change as we learn more about their surprising health benefits. So don’t just reserve these crunchy treats for the holiday season; enjoy more nuts in your daily diet. Your body – and taste buds – will thank you.

Recipes in this article:

• CRUNCHY SPICED NUT MIX
• ROASTED SQUASH AND PECAN PASTA
• BEEF BIRYANI
• PORK, PEA AND WALNUT STIR-FRY
• ROASTED WINTER VEGETABLES WITH WALNUT ROSEMARY PESTO
• INDIVIDUAL PEAR AND MAPLE CRUMBLES

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