{"id":75444,"date":"2024-10-21T06:00:44","date_gmt":"2024-10-21T06:00:44","guid":{"rendered":"https:\/\/test10.co.za\/C\/?p=75444"},"modified":"2024-10-21T07:07:08","modified_gmt":"2024-10-21T07:07:08","slug":"the-nut-guide-all-you-need-to-know-about-nuts","status":"publish","type":"post","link":"https:\/\/test10.co.za\/C\/the-nut-guide-all-you-need-to-know-about-nuts\/","title":{"rendered":"The Nut Guide: All You Need to Know About Nuts"},"content":{"rendered":"

Nuts have a reputation for being high-calorie and high-fat foods. However, they are dense in nutrients and provide heart-healthy fats. Apart from being delicious, they’re also high in protein and vitamins, and can be used for nut butters, oils, different types of flour and milk alternatives \u2013 the options are endless. Use this nut guide to explore this magical food type.<\/p>\n

\"Nut<\/p>\n

This nut guide has pretty much everything you need to know, from the different types of nuts to how they grow \u2013 we also include their nutritional values, health benefits, and even share our favourite nutty recipes.<\/p>\n

\n

Almonds<\/h3>\n

Nutritional content<\/strong> per 100g:<\/strong> 579 calories, 21g protein, 50g fat.<\/p>\n

Star nutrient:<\/strong> calcium \u2013 in addition to building bones and keeping them strong and healthy, calcium also enables our blood to clot, our muscles to contract, and our hearts to beat.<\/p>\n

\"Nut<\/div>
\"Nut<\/div><\/div>\n

How They Grow<\/h4>\n

Almonds grow in a shell, inside a hull, on a tree. The ripeness of the nut is confirmed when the hull splits and the inner shell starts to crack. Almond trees are knocked with a mallet, to allow the ripe fruits to fall. The hull is then peeled from the shell, which is immediately placed to dry for a day or two. Once dried out, the shell is cracked open, revealing the little almond nut.<\/p>\n

Almond Recipes<\/h4>\n

If you’re looking at a ‘diet foods’ or ’10 foods to lose weight’ list, then you are most likely to come across almonds on all of them. Having the highest fibre content of all nuts and being low in carbohydrates, almonds are considered to be the best nuts for weight loss.<\/p>\n

Almonds are actually impressive little nuts as you can eat them as is (plainly roasted is a personal favourite), or they can be made into almond nut butter (a great alternative to peanut butter for keto diets), almond milk<\/a> (great, low-calorie milk alternative<\/a>), or almond flour (gluten-free flour substitute).<\/p>\n

\"White<\/a><\/div>
\"Date<\/a><\/div><\/div>\n

White Chocolate Muffins with Almond Streusel & Coffee Caramel<\/strong><\/p>\n

These chunky white chocolate muffins are topped with a crumbly almond streusel and lashings of homemade coffee caramel sauce.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Date & Almond Butter Granola Bars<\/strong><\/p>\n

These granola bars are high in energy for an any-time boost with all the good fats and yumminess. You could even make your own almond milk<\/a> for a lactose-free milk substitute.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

\n

Brazil Nuts<\/h3>\n

Nutritional content<\/strong> per 100g:<\/strong> 682 calories, 14g protein, 68g fat.<\/p>\n

Star nutrient:<\/strong> selenium \u2013 a powerful mineral that plays a critical role in metabolism and thyroid function and helps protect your body from damage caused by oxidative stress.<\/p>\n

\"Nut<\/div>
\"Nut<\/div><\/div>\n

How They Grow<\/h4>\n

Brazil nuts grow in pods on trees, which should drop naturally before harvesting the nuts. Each pod contains 10-25 seeds (nuts), arranged in segments like an orange, with a hard outer shell. You need to break open this hard shell to get the sweet little pieces of goodness inside \u2013 the Brazil nut.<\/p>\n

\n

Cashew Nuts<\/h3>\n

Nutritional content<\/strong> per 100g:<\/strong> 573 calories, 18g protein, 48g fat.<\/p>\n

Star nutrient:<\/strong> iron \u2013 helps our muscles store and use oxygen, and is part of many proteins and enzymes, as well as haemoglobin (a protein which carries oxygen from our lungs throughout our bodies).<\/p>\n

\"Nut<\/div>
\"Nut<\/div><\/div>\n

How They Grow<\/h4>\n

Cashew nuts are found in shells, which, incidentally, are quite toxic. A single shelled nut is attached to what is called a \u2018cashew apple\u2019 \u2013 a \u2018pseudofruit\u2019 that grows on a tree and actually looks more like a pear in terms of shape. The cashew apples are ready to harvest when the fruit turns red and the shell turns grey in colour or when the fruit falls from the tree. The shells are then detached from the fruit and left to dry. When you can hear the nut rattle inside of the shell, the shell is ready to be cracked open to retrieve the cashew nut inside.<\/p>\n

Cashew Recipes<\/h4>\n

Cashew nuts are probably the creamiest of the nuts. When soaked and blended, they make for a beautifully creamy cheese substitute<\/a>.<\/p>\n

\"Cashew<\/a><\/div>
\"Vegan<\/a><\/div><\/div>\n

Cashew Nut Chicken in a Flash<\/strong><\/p>\n

This recipe is a quick, one-wok wonder with loads of crisp veggies added to the mix.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Vegan Cashew Nut Cheese<\/strong><\/p>\n

Make your own cashew nut cheese for a vegan-friendly cheese substitute.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

\n

Hazelnuts<\/h3>\n

Nutritional content<\/strong> per 100g:<\/strong> 650 calories, 14g protein, 64g fat.<\/p>\n

Star nutrient:<\/strong> Vitamin E \u2013 acts as an antioxidant, helping to protect cells from the damage caused by free radicals that are formed when our bodies convert food to energy.<\/p>\n

\"Nut<\/div>
\"Nut<\/div><\/div>\n

How They Grow<\/h4>\n

Hazelnuts grow in nut clusters on a tree. The nuts are then plucked from the involucres (coverings) and left to dry. Once dry, the nuts can be roasted or cracked open and eaten as is.<\/p>\n

Hazelnut Recipes<\/h4>\n

Hazelnuts are not often eaten raw as their flavour is best developed through roasting. They are commonly used as a flavouring, as an oil and of course, that famous nut spread we all love, Nutella<\/em>.<\/p>\n

\"Hazelnut<\/a><\/div>
\"Chocolate<\/a><\/div><\/div>\n

Hazelnut & Coffee Layer Cake<\/strong><\/p>\n

Afternoon coffee just got dunked with a whole lot of excitement.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Chocolate & Hazelnut Braided Bread<\/strong><\/p>\n

Think about it as a gourmet Nutella<\/em> sandwich \u2013 this recipe is well worth the effort.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

\n

Macadamia Nuts<\/h3>\n

Nutritional content<\/strong> per 100g: <\/strong>718 calories, 7,9g protein, 76g fat.<\/p>\n

Star nutrient:<\/strong> manganese \u2013 required for the normal functioning of your brain, nervous system and many of your body\u2019s enzyme systems.<\/p>\n

\"Nut<\/div>
\"Nut<\/div><\/div>\n

How They Grow<\/h4>\n

Macadamia nuts grow with a hard-shell exterior, encased in a leathery two valved husk on a tree. Shrunken husks that push out\/expose the nut means that the nut is ripe. The husks are then removed and the shelled nut is left to dry. Once the nut rattles in the shell, it is ready to be cracked open to reveal the little macadamia nut.<\/p>\n

\u00a0Macadamia Nut Recipes<\/h4>\n

Macadamia nuts have a notoriously high-fat content \u2013 it’s no wonder they make for excellent dessert accomplices.<\/p>\n

\"Apple<\/a><\/div>
\"White<\/a><\/div><\/div>\n

Apple Muffins with Macadamia Nut Streusel Topping<\/strong><\/p>\n

These apple muffins with nutty and crunchy streusel taste as good as they sound!<\/p>\n

GET THE RECIPE<\/a><\/p>\n

White Chocolate Cheesecake with Salted Caramel Sauce & Caramelised Macadamia Nuts<\/strong><\/p>\n

A decadent cheesecake served with silky salted caramel sauce, topped off with crunch and nuttiness \u2013 a winning combo!<\/p>\n

GET THE RECIPE<\/a><\/p>\n

\n

Peanuts<\/h3>\n

Nutritional content<\/strong> per 100g:<\/strong> 564 calories, 26g protein, 46g fat.<\/p>\n

Star nutrient:<\/strong> folate \u2013 one of the B-Vitamins imperative during periods of rapid growth such as pregnancy, infancy, and adolescence.<\/p>\n

\"Nut<\/div>
\"Nut<\/div><\/div>\n

How They Grow<\/h4>\n

The peanut plant flowers above ground, but the peanuts come from the roots below the ground, which is why it is technically considered a legume and not a nut. The peanut shells are cleaned off and the peanuts can be sold either in-shell or, more commonly, deshelled.<\/p>\n

Peanut Recipes<\/h4>\n

Though technically not true nuts, we’re still nuts about peanuts. How can one not love the fundamental ingredient of peanut butter?<\/p>\n

<\/a><\/div>
<\/a><\/div><\/div>\n

Peanut Butter & Strawberry Jam Cookie Sandwiches<\/strong><\/p>\n

The ultimate PB & J sando! Peanut butter and strawberry jam smooshed between two irresistible cookies \u2013 what more could you want?<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Peanut Butter Bourbon Hot Chocolate<\/strong><\/p>\n

All your favourite treats combined to make one ridiculously tasty hot chocolate.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

\n

Pecan Nuts<\/h3>\n

Nutritional content<\/strong> per 100g:<\/strong> 690 calories, 9,2g protein, 72g fat.<\/p>\n

Star nutrient:<\/strong> folate \u2013 a B-Vitamin that is important for cell growth and metabolism.<\/p>\n

\"Nut<\/div>
\"Nut<\/div><\/div>\n

How They Grow<\/h4>\n

Pecans are tree nuts and grow in a shell inside a husk. Once the husk dries and opens, the shells are exposed. The shells are then cracked open, revealing two pecan nuts.<\/p>\n

Pecan Recipes<\/h4>\n

Pecan nuts are popular dessert nuts and are the perfect addition to any warm, sticky and comforting pudding.<\/p>\n

\"Salted<\/a><\/div>
\"Pecan<\/a><\/div><\/div>\n

Salted Caramel Pecan Nut Pie<\/strong><\/p>\n

An absolute classic \u2013 this version adds a twist of salted caramel for extra delish factor.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Pecan & Pear Sticky Caramel Pudding<\/strong><\/p>\n

Similar to a malva pudding, this pecan, pear and sticky caramel combo can be made on the braai to end special occasions on the sweetest of notes.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

\n

Pine Nuts<\/h3>\n

Nutritional content<\/strong> per 100g:<\/strong> 673 calories, 14g protein, 68g fat.<\/p>\n

Star nutrient: <\/strong>Pine nuts are very high in dietary fat, vitamins E and K, manganese, copper, and magnesium.<\/p>\n

\"Nut<\/div>
\"pinecone\"<\/div><\/div>\n

How They Grow<\/h4>\n

Pine nuts are the edible seeds of the pine tree. A hard shell surrounds these nuts, and this shell\u00a0is enclosed within a pine cone.<\/p>\n

Pine Nut Recipes<\/h4>\n

Pine nuts are one of the lesser-known nut varieties, but they have been increasing in popularity over recent years. These nuts have a tasty, buttery flavour and they work well as a snack and provide a delicious flavour when used in cooking.<\/p>\n

\"Rocket<\/a><\/div>
\"Lemon<\/a><\/div><\/div>\n

Rocket Pesto with Goat’s Cheese and Toasted Pine Nuts<\/strong><\/p>\n

The classic basil and Parmesan pesto has some competition with this rocket and goat’s cheese pesto.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Lemon Labneh with Roasted Tomatoes, Pine Nuts & Toasted Pita<\/strong><\/p>\n

Making your own labneh couldn’t be easier. It’s delicious and perfect for feeding a crowd.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

\n

Pistachio Nuts<\/h3>\n

Nutritional content<\/strong> per 100g:<\/strong> 560 calories, 20g protein, 45g fat.<\/p>\n

Star nutrient:<\/strong> Vitamin B6 \u2013 necessary for blood sugar regulation and significant to protein, fat and carbohydrate metabolism, as well as the creation of red blood cells and neurotransmitters.<\/p>\n

\"Nut<\/div>
\"Nut<\/div><\/div>\n

How They Grow<\/h4>\n

Pistachios are typically sold while still inside their hard shell that is already slightly open. The nuts grow inside a hull, called an epicarp, which grows on pistachio trees. When ready to harvest, the epicarps are removed and the nuts are rinsed, left to dry and (sometimes) seasoned before being sold.<\/p>\n

Pistachio Recipes<\/h4>\n

Pistachio nuts really are crowd-pleasing favourites. The pretty green colour they impart makes them a great addition to different types of desserts, from ice cream to cakes, macarons and nougat. Deshelling them takes a bit of time but it\u2019s totally worth it for their yummy, slightly sweet flavour. For baking and dessert making, opt for the de-shelled variety to save time.<\/p>\n

\"\"<\/a><\/div>
\"Pistachio,<\/a><\/div><\/div>\n

French Toast with LemonGold Labneh & Bacon Crumble<\/strong><\/p>\n

This fluffy French toast with lemon-infused labneh, pistachio nuts and a drizzle of honey is one heavenly combination. Ideal as a teatime treat.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Pistachio, Cranberry & Honey Nougat<\/strong><\/p>\n

You can’t go wrong with this nutty nougat. A sweet gift idea for friends and family.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Taste more delicious pistachio recipes<\/a><\/em><\/p>\n

\n

Walnuts<\/h3>\n

Nutritional content<\/strong> per 100g:<\/strong> 688 calories, 15g protein, 69g fat.<\/p>\n

Star nutrient:<\/strong> alpha-linolenic acid \u2013 preventing and treating diseases of the heart and blood vessels by preventing heart attacks, lowering high blood pressure and cholesterol.<\/p>\n

\"Nut<\/div>
\"Nut<\/div><\/div>\n

How They Grow<\/h4>\n

Walnuts grow in a hard, protective shell inside fruit-like hulls, which grow on trees. The nuts are harvested when the hulls fall to the ground. The hulls soften naturally over time, which makes it easier to remove to get the nut inside. Dehulled nuts are rinsed to remove debris and then left out to dry. Once dried, the nuts are deshelled, revealing two walnuts.<\/p>\n

Walnut Recipes<\/h4>\n

Walnuts are considered to be one of the best nuts for maintaining good heart and skin health.<\/p>\n

\"No-Knead<\/a><\/div>
\"Marinated<\/a><\/div><\/div>\n

No-Knead Coffee, Cranberry and Walnut Country Loaf<\/strong><\/p>\n

Rich coffee aromas and flavours complemented by earthy walnuts and sweet, tart cranberries. It\u2019s definitely a crowd favourite and the no-knead method will make you look like a bread baking rockstar.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Marinated Wild Mushroom Pasta with Walnut Crumble<\/strong><\/p>\n

An aromatic dish with earthy, umami flavours.<\/p>\n

GET THE RECIPE<\/a><\/p>\n

Being so small and moreish, nuts provide so much depth and satiety to all sorts of dishes. Even with all their health benefits, eating nuts in moderation (like with anything) is the key. Now that you\u2019re all clued up about nuts, go forth and enjoy!<\/p>\n

For more nutty treats, try these peanut butter recipes<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Nuts have a reputation for being high-calorie and high-fat foods. However, they are dense in nutrients and provide heart-healthy fats. Apart from being delicious, they’re also high in protein and vitamins, and can be used for nut butters, oils, different types of flour and milk alternatives \u2013 the options are endless. Use this nut guide to explore this magical food type. This nut guide has pretty much everything you need to know, from the different types of nuts to how […]<\/p>\n","protected":false},"author":5717,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[4098],"tags":[],"class_list":["post-75444","post","type-post","status-publish","format-standard","hentry","category-general"],"acf":[],"brand_slug":"","_links":{"self":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts\/75444","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/users\/5717"}],"replies":[{"embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/comments?post=75444"}],"version-history":[{"count":36,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts\/75444\/revisions"}],"predecessor-version":[{"id":94501,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/posts\/75444\/revisions\/94501"}],"wp:attachment":[{"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/media?parent=75444"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/categories?post=75444"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test10.co.za\/C\/wp-json\/wp\/v2\/tags?post=75444"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}