Nuts would have to be one of the all favourite snacks, especially amongst us “whole-foodists." They are the perfect fuel for a nutritious diet, being packed full of protein, B vitamins, iron, vitamin E, minerals, and healthy unsaturated fats. And not to mention they are gluten free so suitable for Coeliac’s.
Nuts are high in energy?
Yes nuts are high in kilojoules and good fats, but this does not mean they will make you fat. Like many other foods, nuts make a very healthy snack when consumed in moderation. So keep an eye on portion size. The recommended portion size is 30g. Here is a little chart to help you out from our friends at Nuts For Life.
30g of nuts equals:
- 20 almonds
- 10 Brazil nuts
- 15 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 2 tablespoons pine nuts
- 60 pistachios
- 10 whole walnuts or 20 walnut halves
- a small handful of mixed nuts
Nut Fact: Research indicates that 30g or a handful of nuts at least five times a week, as part of a heart healthy diet, can reduce your risk of heart disease by ~30-50%.
(Sourced from www.nutsforlife.com.au).
Read more on good fats and health benefits of nuts here – Are nuts good for you?
Most of us would just opt for a small handful (30g of course) of raw or roasted nuts for a snack. Have you thought of trying nut butter instead? You’re still getting the goodness from the wholefood with a much more versatile way to enjoy your favourite nut flavour! Spread on your toast, vegetable sticks, crackers, add to sauces, salad dressings and even smoothies, yummo!
Ready to buy Nut Butters
There are some great packaged nut butters on the market which are 100% pure nut goodness. However there are also some highly processed nut butters out there with added salt, sugar and vegetable oils. So always read the label and choose the 100% natural nut butters with No Nasties Added!
Homemade Nutella...Organic Hazelnut and Cacao Butter
Simply roast 1 1/2 cups of hazelnuts, remove the skins. Blitz in the food processor for around 10 minutes or until smooth. Add 1/3 cup raw cacao powder, 2/3 cups rapadura sugar or agave syrup and a pinch of salt. Blend together. Add 2 tablespoons of organic coconut oil or hazelnut oil and blend. Done!
Store in an airtight container at room temperature if consuming within 3 days. Otherwise store in the refridgerator and leave out to soften before eating.
Grind your own 100% Natural Nut Butter
If you don’t have the time to make your own, pop into our Alexandria Showroom and use our Nut Butter Machine! Each month we have a new grind.
Nut Butter Serving Suggestions
- Spread - on toast or crackers
- Dip - serve with fresh vegetable sticks like carrot and celery
- Cooking - use in satay sauces and curries
- Smoothies - add a tablespoon of your favourite nut butter to your smoothie for a protein boost and a creamy flavour!
We hope we've inspired you to try something new and exciting with your nuts. These homemade nut butters are so easy to make. Instead of buying a packaged spread, get your kids involved and have some fun!