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Nuts have been known for many years as unhealthy foods, mainly due to their high Caloric intake. In fact, it is a fundamental ingredient for our diet, tasty as well as healthy and with countless benefits and properties to contribute to our body.
They mainly contain unsaturated fats, those “good fats” that contribute, among others, to reduce the risk of cardiovascular diseases and control bad cholesterol levels.
They are also sources of vegetable protein, minerals such as calcium, magnesium and phosphorus, folic acid, vitamins and antioxidants. In other words, they are an indispensable ally in the diet, even if it is, of course, in moderate quantities.
Today in Summum we explain why you should eat nuts and we will give you some tips on where and how to taste them in the most TOP way.
Almond, Mediterranean flavor
The almond is the dried fruit par excellence. It has a low amount of water and a high fat content, hence its high caloric value. However, they are mono and polyunsaturated fatty acids, which help prevent cardiovascular problems and keeping your cholesterol under control.
It is also a very good source of vegetable proteins and, to a lesser extent, carbohydrates. It stands out for its high content of vitamin E, a natural antioxidant, B vitamins, folic acid and fibers, especially if taken with your skin. Finally it is rich in calcium, phosphorus and magnesium.
Almond-based vegetable drinks are the number one alternative to cow’s milk to prepare, in its vegan version, trendy drinks such as Golden Milk (with turmeric) or Blue Latte (with blue spirulina extract).
Brazil nuts, exotic treasure
Larger than almonds or cashews, Brazil nuts are a very gourmet choice if you like nuts.
Originally from South America, these fruits come as if they were slices inside a hard shell and as big as that of the coconut (which they call ouriço). Thanks to its size and high oil content, two nuts of this variety are equivalent in calories to one egg. Nothing more, nothing less.
Although their most interesting feature is that they contain the highest levels of selenium found in food.
It is a basic mineral for health, but it must be assumed in moderate amounts. Casa Ruiz, with shops in Madrid and Barcelona, is an essential shop where to buy, among others, this original dried fruit.
The best hazelnut in the world
Hazelnut is very rich in protein, unsaturated fatty acids (such as omega-6), fibers.
It is a true treasure of minerals and trace elements: calcium, phosphorus, magnesium, iron, zinc, among others, and especially manganese. Like almonds, it is low in salt. And yes, it also boasts B vitamins, vitamin E (antioxidant) and folic acid.
Hazelnut of the variety Tonda Gentile or Piedmont hazelnut is considered the best in the world, not only for its unique taste characteristics, but also for its nutritional profile, which is distinguished from the rest of the Italian and foreign varieties by its high oil content (approximately 70%).
That is why it is a PGI (Protected Geographical Indication) and that is why there are very TOP pastry chefs like Ricardo Vélez from Moulin Chocolat who boast of it in their elaborations, from cakes to the irresistible ice creams of their pop-up store Helados y Brioches. About to reopen, by the way.
Walnuts, an omega-3 treasure
They are functional foods, that is, capable of provide daily a balanced set of beneficial elements for our diet. Nuts are rich in protein, like other nuts, among which the essential amino acid methionine.
They are caloric, nutritious, rich in vitamin E and, above all, omega-3Walnuts being one of the best vegetable sources of this polyunsaturated fatty acid. In addition, they stand out for minerals such as calcium, manganese, copper, fluorine, zinc and selenium, which also has an important antioxidant activity.
We can eat them raw, as a tasty snack, or make a nut milk. It is purifying, energizing, remineralizing and protects cardiovascular health, among other things.
The book Vegetable Milks of the researcher and disseminator Mercedes Blasco collects some accounts ideas about how to take advantage of this (and many more ingredients) vegetables in our day to day to make refreshing and nutritious drinks.
Cashew, the dried fruit of happiness
The cashew is native to the Amazon and is a powerful source of Group B vitamins, minerals and especially unsaturated fatty acids. Have a antioxidant effect for its richness in vitamins E, flavonoids, minerals and trace elements such as zinc, copper and selenium.
In addition, due to the combination between the amino acid tryptophan and minerals like phosphorus and magnesium, has a reputation for being very energetic, mitigate fatigue and even to make us feel happier and more relaxed. A very gourmet way to celebrate this explosion of taste and health? The Sal de Ibiza brand cashew snack.
Among its ingredients, in addition to this exclusive sea salt, we find an appetizing mixture of Cajun spices with garlic, paprika, pepper, cumin, coriander, chili and ginger, among other ingredients.
Pistachio, the green gold
It is one of the dried fruits more exclusive and expensive. Pistachio owes part of its charm to its peculiar green color, which distinguishes it from other nuts.
This color is due to the clorofila and it is especially intense when the trees are grown in a cool climate, the fruits are harvested early and roasted at a low temperature. The pistachio is very energetic (630 kcal per 100 g) and it is also rich in calcium, phosphorus, potassium and vitamins B3 and E.
A prized ingredient in the kitchen and pastry, pistachio “hooks” both salty and sweet. A very sweet track: the sweet pistachio cream with extra virgin olive oil from La Chinata.
Macadamia, the TOP nuts
And what about the Macadamia nut, that delicacy that recently (on this side of the world) sweetens our lives? The trees from which this dried fruit comes are native to Australia and came to Hawaii at the end of the XNUMXth century, both places being the largest producers of Macadamia.
Yes, the production is still small and its attractiveness does not stop growing, hence the price of these nuts is very high. The size of the Macadamia nut is slightly larger than that of the hazelnut, its shell is hard, its flavor is mild, almost coconut and its fat content (mainly monounsaturated) is higher than in other nuts.
In its proteins, almost all of the amino acids and among them all the essentials. It also stands out for the B vitamins and minerals such as phosphorus, iron and calcium. It is also known as a Queensland nut.
El Nuts book by Avner Laskin is a cookbook that combines 75 recipes and ideas Nut-based sweet tooth, including a wonderful Chocolate Brownie with Macadamia Nuts. A good idea.
Piñón, wild and exclusive
The pine nut is, together with the Macadamia nut and the pistachio, one of the most expensive nuts in the world, since a kilo can touch the 50 euros.
Its flavor, more “green” compared to other nuts and its texture, make it a highly valued ingredient, especially in pastry art. Pine nuts are rich in starch, have abundant oil and are very caloric, as they provide 670 calories per 100 grams.
Peanut, the tastiest
The peanut is undoubtedly one of the most popular nuts. Technically not a nut, but a seed of a leguminous shrub. Its flavor is a real treasure, both raw and roasted, it boasts several hundred volatile compounds.
The peanut is a magnificent source of vitamins and minerals, mono and polyunsaturated fats y Vitamin E and finally of folic acid. Provides a lot of energy to the body (approximately 560 kcal per 100) and they also contain calcium and iron.
Nutnut is a boutique of premium nuts that has its own toaster and that has around one hundred references from the best production areas.
Among its peculiarities is that each client can create their own exclusive mixture with ingredients such as wasabi, lemon or chili. An absolutely essential new address for nut lovers. Here peanuts can be tasted in a dozen different ways. With salt, without salt, in the shell, with cheese and even smoked. To try.
Pecan: the most gourmet
Pecan nuts are one of the more gourmet variety of nuts. They are originally from North America and have a distinctive flavor that makes them very appetizing both as a snack and in preparations, especially sweet ones.
The pecan is one of the nuts with the highest oil content (which also gives it a delicate texture) and unsaturated fatty acids. They are very caloric, but also veryantioxidants and contain calcium, vitamin A, folic acid and magnesium. As for other nuts, a handful of these nuts helps to lower blood cholesterol levels.
A «tip» for the conservation of most nuts: better to store them in airtight jars and at room temperature.