He recommends eating a handful of nuts every day
According to Rimi’s health-friendly nutrition consultant, dietician Dr. Editas Gavelienės, all types of nuts are included in the healthy eating pyramid, so nuts should find their place in the daily diet. Nuts are most valued for their healthy fats, folic acid, different minerals and antioxidants.
“Nuts are a filling product, perfect as a snack between meals or as a component of different dishes. Different types of nuts can add flavor to boring dishes or sauces. All nuts (in varying amounts) contain potassium, magnesium, selenium, calcium, folic acid, and fiber. They also contain plant sterols, which have received more and more attention in recent years. It is a substance needed by the body that acts as an antioxidant and reduces the level of bad cholesterol in the blood”, says E. Gavelienė in the report and adds that the total daily norm of nuts should not exceed 30 grams, so even when tasting different types of nuts, it should be done in moderation.
© Organization photo.
The three most useful types of nuts
E. Gavelienė says that the diet of a complete diet should include as many different types of nuts as possible, because they contain a variety of nutrients. The doctor singles out three particularly valuable types of nuts: almonds, Brazil nuts and hazelnuts.
“All nuts are great, but I would like to single out certain types of nuts because of their benefits for certain groups of people. For example, it is recommended to eat more almonds for people with cardiovascular diseases, and Brazil nuts for people with cancer. Another species that has been growing in our region for a long time is hazelnuts. They have the most healthy fats and the highest amount of protein (100 grams of hazelnuts contain as much as 15 grams of protein). Hazelnuts also contain folic acid (vitamin B9), which is necessary for the formation of red blood cells in the bone marrow and the use of iron in the body. This material is especially necessary for children and expectant mothers,” says the doctor.
Dietitian E. Gavelienė warns that not everyone can enjoy nuts. For some, they can cause severe allergies: “One of the most common allergies in the world is to peanuts. Allergic people should avoid or avoid this product in their diet, and also carefully read the labels of other products, because traces of nuts can be found both in cereals and in various sweets.”
Do you need to wash and soak?
Before eating various nuts, the doctor recommends washing or soaking them. It is recommended to wash already shelled nuts, so dirt will be removed from them, the shells and nuts will soften a little. Meanwhile, soaking nuts is best for a more subtle flavor or when preparing herbal drinks from them.
“It is important to mention that nuts should be washed or scalded with hot water before eating. In this way, the amount of toxins or other harmful substances that can contaminate the nuts during their transportation is reduced. Soaking nuts does not have a big impact on health, but it can enhance their taste, and for some, nuts will be easier to eat in this form. In addition, after removing the outer shell of the nut, the amount of fiber is reduced, so people who often suffer from bloating can eat such nuts”, says E. Gavelienė.
Swollen nuts are best used immediately, they can be re-dried or put in the refrigerator. However, it is best to consume such nuts within 1-2 weeks.
How to store nuts at home?
Different types of nuts delight not only with health benefits, but also with special tastes. Sandra Čirė, the category manager of the retail chain, says that nuts are popular throughout the season, but most of all before the big holidays of the year.
“Although the nuts sold in supermarkets are not from Lithuanian forests, they are grown in special farms and reach our country from all over the world. We currently have more than 10 different types of nuts in our assortment – from classic walnuts, hazelnuts or almonds to more exotic ones, such as macadamia or pecan curry nuts, which have recently become popular in our market. In recent years, Lithuanians also choose pistachios very often, and the increasing popularity of cashews and almonds is noticeable. We also offer our customers a variety of nut sets, but more often they purchase mixtures with dried fruits. It is very gratifying to see the need for healthier snacks”, says S. Čirė and adds that some customers prefer fried nuts with less salt or not at all.
The manager of the product category reminds us that before eating nuts lying in the cupboard, we should pay attention to their appearance: “If the nuts are darkened, split, dry, this could be an indicator that the nuts are no longer suitable for consumption.” Nuts can also soften as they age, lose their crunch and acquire a bitter or sour taste. In order to keep nuts fresh at home for longer, it is advisable to store them at a temperature no higher than 20 degrees, and preferably in the refrigerator, tightly packed and away from products with a sharp smell.”
Culinary technologists of the retail chain invite you to bake soft cupcakes with apples, oats and hazelnuts at home. This baking will be not only delicious, but also inexpensive.
Apple, Oat and Hazelnut Muffins
© Organization photo.
For the cupcakes you will need:
2 pcs. apples;
200 g of whole grain flour;
75 g of brown sugar;
150 g of oatmeal;
10 g of baking powder;
1 teaspoon ground cinnamon;
0.5 teaspoon of salt;
100 g of butter;
300 g of buttermilk;
2 pcs. eggs;
75 g of hazelnuts.
1. Heat the oven to 180°C.
2. Peel the apples and cut them into 1.5 cm pieces.
3. In a large bowl, combine the whole wheat flour, brown sugar, oatmeal, baking powder, cinnamon, and salt.
4. Melt the butter over low heat and whisk it with buttermilk and eggs.
5. Set aside a quarter of the apple pieces and 25 g of hazelnuts.
6. Mix dry and wet ingredients in a bowl, add the remaining apple pieces and 50 g of hazelnuts and mix into a thick dough.
7. Put two tablespoons of batter into each cupcake tin, but not up to the edges of the tins. Place the remaining apple slices and hazelnuts on top of the cupcakes, pressing them into the batter a little.
8. Bake the cupcakes on the middle rack of the oven for about 35 minutes. Check with a bamboo stick if they are cooked. If the stick is dry when pulled out, the cupcakes are baked. Wait 10 minutes for the cupcakes to cool, then carefully remove them from the baking tins.
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