Packed with fibre, essentional fats and protein, nuts make a fantastic snack and can easily be added to range of different dishes. A portion is about 30g and contributes a mix of vitamins and minerals that our body will greatly thank you for!
Almonds are calcium rich and high in vitamin E and the skin is full or flavoniods, heart-protecting compounds! Cashews contain a good level of protein and provide a source of zinc and iron and a good level of protein. They are also rich is magnesium, which contributes to the reduction is tiredness and fatigue. Pecans are packed to the brim with plant sterols, heart-loving compounds effective at lowering cholesterol levels. Antioxidant and oleic acid rich they make the perfect little snack! To spice things up why not give our quick recipes a go!
Spicy Almonds & Cashews
Ingredients
250g Almonds (011-500)
250g Cashews (014-500)
50g sugar
1-2 tsp salt
2 tsp paprika
1tsp cumin
1tsp freshly ground black pepper
1tsp chilli powder (or to taste)
Method
Whisk egg white until frothy. Mix in sugar, salt and spices, then add nuts and mix well until coated. Place on a baking tray, well spread out and bake for 20-25 minutes at 140 degrees.
Sugar Spiced Pecans
Ingredients
250g Pecan nuts (035-250)
50g sugar
1 egg white
1.5 tsp cinnamon
½ to ¾ tsp nutmeg
Method
Whisk egg white until frothy. Mix in sugar and spices, then add nuts and mix well until coated. Place on a baking tray, well spread out and bake for 20-25 minutes at 140 degrees or until coating is crunchy.
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Keri
Keri Filtness has worked in the Nutrition Industry for 19 years. She is regularly called upon for her professional comments on health and nutrition related news. Her opinions have been featured by BBC3, Prima, Vitality, The Mirror, Woman’s Own and Cycling Weekly, amongst others. She has also worked one to one with journalists, analysing their diets and health concerns and recommending changes and additions, where appropriate.
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