Go nuts this Christmas

Did you know that nuts can contain at least 28 different essential nutrients, vitamins and minerals which we need in our everyday diet?  Benefits of incorporating nuts in our diet can include improved satiety leading to weight loss, reduced constipation, healthier heart and lower blood cholesterol. While nuts do contain fats, they are mono-polyunsaturated fats which are actually beneficial for our everyday health and wellbeing.

So which nuts are best?

  • Brazil nuts: These tasty nuts have been found to help with depression. The selenium content lifts the mood, which also makes them a great addition to celebratory menus.
  • Hazelnuts: Are the highest in fibre, good for moving cholesterol out of our system and making us feel satisfied for longer.
  • Almonds: These high protein nuts (19.5g per 100gms) are a rich source of calcium, vitamin E, iron and plant sterols which help the heart.
  • Walnuts: Are particularly high in omega 3, which helps as an anti-inflammatory with diseases such as arthritis and some skin problems like psoriasis and eczema.  Ellagic acid is also a component of walnuts, which is known to boost immune function.

A small handful of nuts, four to five times a week is recommended.  Try adding pine-nuts to salads, put a few slivered almonds in your breakfast cereal or include some hazelnuts with fruit desserts.  If you’re cooking up a curry or stir fry, add a handful of pine nuts and cashews.

For a delicious nut-filled meal, try Hopewood’s mushroom nut roast with tomato sauce. It would make a lovely main course for your Christmas lunch!

Hopewood’s mushroom nut roast with tomato sauce

 

  • 1 large onion diced
  • 2 cloves of garlic crushed
  • 300g of mushrooms finely chopped
  • 1 cup cashews
  • 1 cup almonds
  • ½ cup grated parmesan
  • 2 eggs lightly beaten
  • 2 tablespoons of chopped fresh chives

Sauce

  • ½ onion finely chopped
  • 1 clove of garlic
  • 1 cup of tomato juice
  • 1 tablespoon of tomato paste
  • 1/3 of cup of water or vegetable stock
  1. Sauté onion, garlic and mushrooms until soft.
  2. Coarsely chop nuts in a processor.
  3. In a bowl, combine the nuts with the mushroom mixture, cheese, eggs and chives in a bowl.
  4. Press the mixture into a loaf tin and bake (180°C) for approximately 40 minutes until firm.

To make the sauce:

  1. Lightly fry the onion and garlic in water or stock until soft
  2. Add tomato paste and juice and simmer until thick.
  3. Serve over sliced nut loaf.

See our ‘Lifestyle-Hopewood’s Recipe for Wellbeing’ for more recipes.

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