Nuts are moreish and a handful a day won’t make you fat according to the latest research from Nuts For LifeAustralia dietitian, Lisa Yates. The fibrous wall of nuts helps stop your body absorbing up to 20 per cent of their fat. They also send signals to the brain to suppress hunger and make you feel fuller for longer making them the perfect pick-me-up for those four o’clock lows.
Nuts are a good source of protein, vitamins, minerals, antioxidants, plant omega-3s, fibre and healthy unsaturated fats — plus they boost your metabolic rate. They have a positive impact on blood glucose and cholesterol, important for people with diabetes.
However, nuts are still high in kilojoules especially when they have a sweet coating. And even though up to 15 per cent of the energy in nuts may be excreted, nuts should be consumed in moderation. About 30 grams a day is the recommended amount to contribute to a healthy heart, lowered cholesterol and a reduced risk of coronary disease.
So enjoy National Nut Day on the 18th of October by starting it with a nutty granola; or shaking off a mid-morning slump with a handful of nuts; or enjoying a mid-afternoon snack of nut crackers and spreads; or finishing the day with an after-dinner walnut cake treat. Bon appetit!
Gluten-free crackers with broccoli and pine nut pesto
These delicate crackers are best stored in the fridge. They may be crisped by reheating in the oven. One large bunch of parsley will produce 1 cup chopped parsley — easily achieved in your food processor. Get the recipe
Figgy nut cake with lemon syrup
An excellent dessert or afternoon treat. Get the recipe
Gluten-free granola
I used Alison's Pantry mixed nuts from the bulk bin aisle of my local supermarket. Get the recipe
