11 very healthy recipes with nuts

Its content in healthy fats and its energy contribution make nuts an ideal ingredient to make dishes more satiating. So, you can use them.

Nuts have been used for more than ten thousand years to make recipes. Egyptians, Greeks, Romans and Arabs used them assiduously, especially in baking, mixing them with honey, sugar and spices, and creating an extensive recipe book from which our culture has inherited delicious samples.

Culinary use has adapted to the new times and is used in a variety of recipes, from the simplest to the most elaborate and sophisticated.

WHAT RECIPES DO NUTS DO WELL?

The possibilities in the kitchen of nuts are many and varied: in sauces, soups or creams, salads, mixed or sautéed with vegetables and mushrooms, in pasta and rice dishes, in chopped or mashed for stews, in appetizers and, above all, in desserts, where almonds, hazelnuts, pine nuts and walnuts allow you to prepare delicious recipes.

In a salad, walnuts, pine nuts, hazelnuts and raisins provide just the right touch of sweetness and crunchy texture. The almonds and hazelnuts, lightly toasted and chopped, combine with carrot, lettuce, orange and endive.

For a rice with vegetables pine nuts, pistachios, hazelnuts and almonds are the most suitable. They are introduced into the sofrito, before adding the rice and ensuring that they do not burn, or at the end in the form of chopped or mashed.

Pistachios or pine nuts can also be added to a couscous, bulgur or quinoa, combined with sesame or pumpkin seeds.

Italian pasta is excellent with a walnut or pine nut sauce or with a refried garlic and almond. And vegetable creams can be thickened with almond or hazelnut powder.

Sautéed with vegetables, pine nuts, almonds, hazelnuts, pistachios and macadamia nuts are ideal; It is enough with about 20 g per person and sauté before incorporating the vegetables to cook lightly.

WHY USE EACH NUT IN RECIPES?

Nuts are a real treasure for health for their contribution of proteins and healthy fats. Learn how to use them in the kitchen

• Almond. Rich in phosphorus, magnesium and especially vitamin E. It is roasted, salted or garrapiña. With the marcona variety, a delicious cold soup, the ajoblanco, is made.
• Hazelnut. It is very rich in fat, vitamin E, manganese, phosphorus and magnesium, but it goes rancid easily. It is excellent in desserts, especially with chocolate, in muesli and in salad dressings. It can be roasted with its peel, which gives it a pleasant taste.
• Cashew. It is a good antioxidant rich in phosphorus, magnesium, iron and selenium. It combines with sweet and salty, especially in salads.
• Peanut. It is actually a legume, which explains its richness in protein (26%) and vitamins B1 and B3. It is usually roasted and salted or sweetened, and is used to make a very tasty buttery paste.
• Coquito from Brazil. Good antioxidant thanks to selenium and vitamin E. It is used as a pastry ingredient and in salads.
• Date. Very energetic, it is a good snack on walks or prolonged efforts. It is stuffed or crushed to form cakes, and is used both in pastries and in salads, pasta or rice.
• Walnut. Helps lower cholesterol. Its oil is used in salads or to dress vegetables. Excellent in sauce, combined in salad, with endive, spinach, apple, celery or potato, accompanying cheese and caramelized dishes.
• Macadamia nut. Rich in fats and magnesium. It is consumed as an appetizer but combines well with vegetables and mushrooms. It can be sweetened with honey.
• Pecan nut. Also, very rich in fat, it also provides abundant phosphorus and magnesium, as well as several B vitamins, in particular B1, and vitamin E. It is used in sweet cakes, as a filling for cakes, in ice cream and accompanying vegetables.
• Pinion. Rich in phosphorus and vitamin B1, it is traditionally used in winter confectionery but intervenes in chopped, sautéed and stewed. Combine with green leafy vegetables, rice… It usually forms a pair with raisins and is used in the famous pesto.
• Pistachio. It provides calcium, phosphorus and magnesium, as well as vitamins B1 and B6. It is better to consume it green, without salt. Picado is excellent, with fruit, in cakes, salads and rice.

RECIPES WITH DELICIOUS NUTS

RICE CUSTARD WITH WALNUT CREAM

INGREDIENTS (FOR 4 PEOPLE):

• 250 g brown rice
• 3 glasses of water
• 40 g grated Parmesan vegetable cheese
• 100 g onion
• 150 g carrot
• 1 Italian green pepper
• 40 g pine nuts
• 100 g walnuts
• 2 tablespoons olive oil
• salt

PREPARATION (15′ + 35′ COOKING):

1. Wash the rice, heat lightly in a not very deep casserole and pour the three glasses of boiling water with a pinch of salt. Cover and cook over low heat for 35 minutes.
2. While the rice is cooking, cut the onion into thin strips. Peel the carrot, cut it into slices lengthwise, and also transversely into strips. Cut the pepper into slices.
3. Sauté the onion in the oil, after 5-6 minutes add the pepper and carrot, sauté 5-6 minutes more and add the pine nuts and chopped walnuts. Vegetables must be al dente.
4. Once the rice is cooked, pour the Parmesan cheese and stir well. Silver using a flanera or a bowl as a mold and pour the vegetables with the nuts on top.

VARIANT:

Vegetables can be varied according to the season.

NUTRITIONAL INFORMATION:

• Calories: 561
• Carbohydrates: 57 g
• Protein: 14 g
• Fat: 31 g
• Cholesterol: 9 mg

BAKED ENDIVES WITH PISTACHIOS

INGREDIENTS FOR 4 PEOPLE

• 4 endives
• 3 tablespoons tamari (about 45 ml)
• Extra virgin olive oil
• 1 tablespoon apple cider vinegar
• 50 g pistachios
• 100 ml water
• 1 bunch fresh chives

PREPARATION

1. Preheat oven to about 190 °C.
2. Cut the endives into four longitudinal pieces and spread them in a baking dish painted in a little oil so that they do not adhere when cooking.
3. Mix the tamari sauce, apple cider vinegar and a splash of olive oil. Shake this dressing with a few rods and pour it over it.
4. Chop the pistachios in a mortar and pestle and sprinkle them over the endives to add a crunchy touch to the recipe.
5. When the oven has reached the desired temperature, introduce the endives and let them cook for about 20 minutes.
6. So that they do not dry out, you can also add the water to the tray before introducing it into the oven. Endives should be well cooked and lightly browned. Serve hot and seasoned with a little chopped fresh chive. It will give them a touch of flavor and color.

CRISPY LENTILS WITH PIPES, PISTACHIOS AND ALMONDS

INGREDIENTS (FOR 4 PEOPLE):

• 200 g dried lentils
• 1 onion
• 4 red tomatoes
• 2 leeks
• 1 orange
• 1 zucchini
• 200 g pumpkin
• 40 g toasted almonds
• 40 g peeled green pistachios
• 30 g peeled pipes
• 2 garlic cloves
• 1 bay leaf, salt and pepper

PREPARATION (15′ + 45′ COOKING):

1. The night before let the lentils soak unless it is a quick cooking lentil. Cut the onion into squares and fry it in a wide, low casserole. Add two cloves of garlic and a bay leaf. When it is soft, introduce the peeled and diced tomatoes, and let it sauté for about ten more minutes.
2. After this time, add the lentils, stir well and cover with cold water. They have to cook about 35 minutes, depending on the variety. It is convenient that they are not very brothy and, in any case, room at the end.
3. Meanwhile, prepare the rest of the vegetables. Remove the green part to the leeks, wash trying to remove all the soil and cut them into pieces of about five centimeters. Cut each of them in half and finally into thin strips. Cut the zucchini into strips and grate the coarse pumpkin. Also cut the almonds into strips, and the pistachios in half lengthwise.
4. Wash the orange, peel with a peeler trying to discard the white part and cut two peelings to very thin strips. Squeeze the juice and set aside.
5. In a frying pan, heat a little olive oil, sauté the nuts and pipes without burning, add the leeks and orange peel, and leave about four minutes. Then add the pumpkin and after three minutes the zucchini. Finally salt and pepper and dip with orange juice. Serve the lentils with these vegetables, which must be slightly al dente.

VARIANT:

If you use cooked lentils, you just have to prepare the vegetables in the indicated way and add the lentils at the end.

NUTRITIONAL INFORMATION:

• Calories: 219
• Carbohydrates: 26 g
• Protein: 13 g
• Fat: 7 g
• Cholesterol: 0 mg.

WINTER SALAD WITH FIGS, PINE NUTS AND TOMATO CONFIT

INGREDIENTS (FOR 4 PEOPLE):

• 1 endive
• 1 bunch of tender spinach
• 40 g pine nuts from the country
• 4 large dried figs
• 4 tender mushrooms
• half a lemon
• 4 fleshy red tomatoes
• 200 ml olive oil
• 2 garlic cloves
• 1 branch of thyme
• 80 g feta cheese
• 1 mustard tip
• 2 tablespoons sherry vinegar
• pepper, salt

PREPARATION (15′ + 45′ COOKING):

1. Blanch the tomatoes in boiling water, peel them, quarter and seed. Place upside down on a strainer to drain all the water and, once clean and drained, salt and pepper, mix with oil, garlic and thyme, and cook over low heat for about 45 minutes to confit them.
2. Clean the endive by discarding the greener leaves. Chop and place in a bowl. Also wash the spinach and discard the logs, and then the mushrooms; Cut thin slices and drizzle with lemon juice.
3. Toast the pine nuts in an oil-free skillet. Then cut the figs into strips or slices and also pass them through the pan, but this time with a few drops of olive oil. Drain the cheese.
4. Once the ingredients are prepared, carefully mix and prepare the vinaigrette with mustard, salt, pepper, sherry vinegar and three tablespoons of the candied oil tomatoes. Serve the salad with the candied tomatoes and seasoning.

VARIANT:

Instead of candied tomatoes, dried tomatoes or roasted piquillo peppers can be used.

NUTRITIONAL INFORMATION:

• Calories: 335
• Carbohydrates: 23 g
• Protein: 11 g
• Fat: 21 g
• Cholesterol: 18 mg

APPLE TARTS WITH NUTS AND HONEY

INGREDIENTS (FOR 4 PEOPLE):

• 1 puff pastry plate of about 150 g
• 3 apples
• 40 g macadamia nuts
• 40 g toasted almonds
• 30 g Brazil nuts
• 2 tablespoons honey
• juice of half a lemon

PREPARATION (15′ + 10′ COOKING):

1. Spread the puff pastry and cut four circles to line four individual tartlet molds. Lightly grease these molds, spread the paste, move to the molds and squeeze against the walls. Finally, prick with a fork to prevent it from rising during cooking
2. While the pasta rests, peel the apples, discourage and cut thin moons halfway; Mix with a little lemon juice and half of the honey.
3. Divide the apple between the four tarts and decorate on top with the nuts. Cover the molds with aluminum foil and cook about ten minutes in the preheated oven at 190 ºC. Once out of the oven, drizzle with the rest of the honey.

NUTRITIONAL INFORMATION:

• Calories: 420
• Carbohydrates: 37 g
• Protein: 6 g
• Fat: 25 g
• Cholesterol: 22 mg.

MUSHROOM CREAM WITH HAZELNUTS

INGREDIENTS (FOR 4 PEOPLE):

• 300 g mushrooms
• 200 g tickets or ceps
• 200 g chanterelles
• 200 g onion
• 1 garlic clove
• 60 g toasted hazelnuts powder
• 40 g toasted and peeled hazelnuts
• 1 glass of white wine
• 500 ml vegetable broth
• 5 tablespoons olive oil
• pepper, salt

PREPARATION (15′ + 35′ COOKING):

1. Clean the mushrooms, remove the soil base and quickly submerge in cold water so that they lose any remaining soil. Reserve about five specimens of mushroom, a cep and a couple of chanterelles to decorate. Cut the rest finely.
2. Cut the onion into squares and the garlic into slices, and sauté in a tablespoon of oil and a pinch of salt. Add the cut mushrooms and sauté as well. When the mushrooms are well cooked, wet them with a little white wine and let the alcohol evaporate for about ten minutes. After this time add the hazelnut powder and broth, boil for five minutes and crush adding two tablespoons of olive oil. Rectify salt and pepper.
3. Laminate the reserved mushrooms and lightly sauté in oil, add the chopped hazelnuts and a little chopped parsley, and serve to accompany the cream.

NUTRITIONAL INFORMATION:

• Calories: 316
• Carbohydrates: 10g
• Protein: 8 g
• Fat: 29 g
• Cholesterol: 0 mg.

DESSERT RECIPES WITH NUTS

RECIPE FOR HAZELNUT AND ALMOND NOUGAT WITH HONEY

INGREDIENTS (FOR 1 BAR):

• 150 g sugar
• an egg white
• 250 g honey
• 200 g peeled hazelnuts
• 300 g peeled almonds
• the juice of half a lemon and its zest
• Wafer sheets for mold

PREPARATION (35′ + 25′ COOKING + 2H REST OF THE DOUGH):

1. Chop the nuts and toast in the oven lightly over medium heat.
2. Meanwhile arrange the sugar with the lemon juice in a saucepan and heat it until you get a syrup about to caramel, without burning. Heat the honey slightly and add it to the syrup, still hot, stirring out of the heat so that it dissolves. Put back on the fire and continue heating without stopping stirring until you get a broken syrup and without caramelizing it.
3. Once removed from heat, add the toasted nuts, the zest of a lemon and the egg white beaten to the point of snow. Stir everything and pour into a mold lined with wafers. Let cool before eating.

NUTRITIONAL INFORMATION (PER 100 G):

• Calories: 395
• Carbohydrates: 40 g
• Protein: 7 g
• Fat: 23 g
• Cholesterol: 2 mg.

RECIPE FOR PINE NUT AND BLUEBERRY BREEZES WITH BISCUIT ICE CREAM

INGREDIENTS (FOR 8 PEOPLE):

• 250 g flour
• 100 g powdered sugar
• 100 g margarine
• 2 eggs
• 80 g pine nuts
• 30 g dried cranberries
• 4 scoops biscuit or vanilla ice cream

PREPARATION (10′ + 17′ COOKING):

1. Work the butter with the sugar in a bowl until it is white and creamy. Add the eggs one by one making sure they are well integrated and add the flour, stirring well to obtain a thin dough. Add the pine nuts and blueberries. Spread the dough between two sheets of sulfurized paper (or flour on the marble) and cut into circles or rectangles with a pasta cutter.
2. Paint with beaten egg and cook at 180 ºC in the preheated oven until golden brown, about 10 minutes. Serve with the ice cream scoops.

NUTRITIONAL INFORMATION:

• Calories: 450
• Carbohydrates: 49 g
• Protein: 7 g
• Fat: 21 g
• Cholesterol: 120 mg.

RECIPE FOR WALNUT PUDDING WITH CAROB COULIS

INGREDIENTS (FOR 8 PEOPLE):

• 250 g silky tofu
• 3 tablespoons flakes agar-agar
• 60 ml water
• 150 g peeled walnuts
• 100 g whole-grain biscuits
• 2 tablespoons oatmeal cream
• 40 g raspberries for garnish
• a few fresh mints leaves

For the carob sauce:

• 75 g carob tablet
• 1 tablespoon water
• 1 tablespoon whole wheat sugar

PREPARATION (12′ + 25′ COOKING + 4H REST):

1. Prepare eight individual molds by upholstering the bottom and sides with scrap paper. Chop the tofu and bring it to a boil in a saucepan with water for about 15 minutes. Once ready, drain on a strainer.
2. Introduce the agar-agar flakes into the water and let them boil until they dissolve and then make gelatin.
3. Reserve four split walnuts to decorate. With the help of an electric mixer, crush the tofu well along with the rest of the peeled nuts, the oatmeal cream and the still hot agar-agar jelly. Crush the cookies are crushed and add them to the tofu paste, mixing everything well.
4. Pour the mixture into the mold and reserve in the refrigerator for a few hours until it solidifies completely.
5. To prepare the sauce, place the carob tablets in a saucepan along with the tablespoon of water and brown sugar and simmer until melted. At the time of serving, bathe each cake with this sauce, crown with half a nut and decorate with some raspberries and fresh mint leaves.

NUTRITIONAL INFORMATION:

• Calories: 209
• Carbohydrates: 21 g
• Protein: 8 g
• Fat: 15 g
• Cholesterol: 0 mg.

RECIPE FOR SWEET POTATO TRIANGLES AND PINE NUTS

INGREDIENTS (FOR 6 PEOPLE):

• 350 g cooked sweet potato
• 100 g whole pine nuts
• 50 g chopped walnuts
• 1 tablespoon sunflower oil
• 1 teaspoon orange blossom water
• 30 g clear honey
• 10 sheets of phyllo pasta
• 1 egg yolk
• 150 g honey for the bath
• 50 ml green tea, strong and unsweetened
• cinnamon, nutmeg and sesame
• Frying oil

PREPARATION (15′ + 20′ COOKING):

1. Crush the sweet potato, add the pine nuts, walnuts, sunflower oil, orange blossom water, honey and spices, and work well. Apart add honey to green tea, heat and reserve.
2. Cut the pasta leaves into rectangles. Fill with dough and form multi-layered triangles. Fry or brush with foil and bake at 200 ºC until golden brown. As they come out hot, soak them in the tea. Drain and decorate with sesame.

NUTRITIONAL INFORMATION:

• Calories: 477
• Carbohydrates: 48 g
• Protein: 7 g
• Fat: 28
• Cholesterol: 62 mg.

WALNUT CAKE RECIPE

INGREDIENTS (FOR 4 PEOPLE):

• 125 g ground walnuts
• 4 eggs
• 125 g fructose
• cinnamon powder
• powdered sugar
• 1 lemon
• butter and salt

PREPARATION (35′ + 30′ COOKING):

1. Smear a mold with butter so that the dough does not stick during cooking. Separate the egg yolks from the whites and beat with the fructose until a homogeneous mixture is left.
2. Add the cinnamon, lemon zest and ground walnuts, and mix well again.
3. Vigorously beat the egg whites with a pinch of salt until they reach the point of snow and add little by little to the mixture.
4. Pour everything into the pan and bake at 180º C for half an hour. Then pour into a dish, let cool and add icing sugar.

NUTRITIONAL INFORMATION:

• Calories: 540
• Carbohydrates: 56 g
• Protein: 12 g
• Fat: 30 g
• Cholesterol: 326 mg.