NUTS and SEEDS

Health Benefits of Nuts and Seeds

Nuts are seeds that are covered with a hard shell. Most are the seeds of trees, but the seeds of a few other plants that are not strictly nuts will also be considered here as they can be conveniently classified with nuts and seeds for culinary purposes.

Nuts and seeds can be used in many ways. (Whole, flaked and ground. boiled, roasted or raw) Nuts, and nut butters are widely available. A classic savoury is nut roast and many vegetarian cook books give a recipe for one, which can be endlessly varied with different herbs and flavorings and different combinations of nuts and cereals. Nuts can be added to sweet dishes, cakes and biscuits, and nut butters can be added to soups and stews to thicken them.

Nutrition

Nuts in general are very nutritious, providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potassium, and fiber. Nuts are also high in carbohydrate and oils, so shouldn't be eaten in excess. Whereas pulses all belong to the legume group of plants, nuts come from a variety of different plant groups, so the nutritional content is more varied too. A brief description of individual varieties is given below, together with the main nutrients they contain.

Storage

Nuts should be stored in cool, dry conditions in airtight containers away from the light. Because of their high fat content, many of them benefit from storage in the fridge or freezer to deter rancidity.