The Nut Guide: All You Need to Know About Nuts
Nuts have a reputation for being a high-calorie and high-fat foods. However, they are dense in nutrients and provide heart-healthy fats. Apart from being completely delicious, in any form — they’re also high in protein and vitamins. Nuts are magical little foods that can be used for nut butters, oils, flours and milks, the options are endless.
We’ve put together a little nut guide with pretty much everything you need to know about nuts — from the different types of nuts to how they grow — we’ve even included their nutritional values and the associated benefits of each type. You might want to get that recipe note-book out because we’ve also shared our favourite nutty recipes.
Almonds
Nut Guide Nutritional Information per 100g: 579 calories, 21g protein, 50g fat.
Star Nutrient: calcium — 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.
How They Grow
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.
Recipes with Almonds
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.
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 (great, low-calorie milk alternative), or almond flour (gluten-free flour substitute).
White Chocolate Muffins with Almond Streusel & Coffee Caramel
These chunky white chocolate muffins are topped with a crumbly almond streusel and lashings of homemade coffee caramel sauce.
Recipe for White Chocolate Muffins with Almond Streusel & Coffee Caramel
Date & Almond Butter Granola Bars
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 for a lactose-free milk substitute.
Recipe for Date & Almond Butter Granola Bars
Brazil Nuts
Nut Guide Nutritional Information per 100g: 682 calories, 14g protein, 68g fat.
Star nutrient: selenium — a powerful mineral that plays a critical role in metabolism and thyroid function and helps protect your body from damage caused by oxidative stress.
How They Grow
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 — the Brazil nut.
Cashew Nuts
Nut Guide Nutritional Information per 100g: 573 calories, 18g protein, 48g fat.
Star nutrient: iron — 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).
How They Grow
Cashew nuts are found in shells, which, incidentally, are quite toxic. A single shelled nut is attached to what is called a ‘cashew apple’ — a ‘pseudofruit’ 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 in colour 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.
Recipes with Cashews
Cashew nuts are probably the creamiest of the nuts. When soaked and blended, they make for a beautifully creamy cheese substitute.
Cashew Nut Chicken in a Flash
This recipe is a quick, one-wok wonder with loads of crisp veggies added to the mix.
Recipe for Cashew Nut Chicken in a Flash
Vegan Cashew Nut Cheese
Try this step-by-step recipe guide to make your own cashew nut cheese for a vegan-friendly cheese substitute.
Hazelnuts
Nut Guide Nutritional Information per 100g: 650 calories, 14g protein, 64g fat.
Star nutrient: Vitamin E — 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.
How They Grow
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.
Recipes with Hazelnuts
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.
Hazelnut & Coffee Layer Cake
Afternoon coffee just got dunked with a whole lot of excitement.
Recipe for Hazelnut & Coffee Layer Cake
Chocolate & Hazelnut Braided Bread
Think about it as a gourmet Nutella sandwich — this recipe is well worth the effort.
Recipe for Chocolate & Hazelnut Braided Bread
Macadamia Nuts
Nut Guide Nutritional Information per 100g: 718 calories, 7,9g protein, 76g fat.
Star nutrient: manganese — required for the normal functioning of your brain, nervous system and many of your body’s enzyme systems.
How They Grow
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.
Recipes with Macadamia Nuts
Macadamia nuts have a notoriously high-fat content, it’s no wonder they make for excellent dessert accomplices.
Apple Muffins with Macadamia Nut Streusel Topping
A warm apple muffin with a nutty and crunchy streusel topping is as good as it sounds!
Recipe for Apple Muffins with Macadamia Nut Streusel Topping
White Chocolate Cheesecake with Salted Caramel Sauce and Caramelised Macadamia Nuts
A decadent cheesecake served with silky salted caramel sauce, topped off with crunch and nuttiness– a winning combo!
Recipe for White Chocolate Cheesecake with Salted Caramel Sauce and Caramelised Macadamia Nuts
Peanuts
Nut Guide Nutritional Information per 100g: 564 calories, 26g protein, 46g fat.
Star nutrient: folate — one of the B-Vitamins imperative during periods of rapid growth such as pregnancy, infancy, and adolescence.
How They Grow
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.
Recipes with Peanuts
It may not be technically classified as a ‘nut’, but we’re still nuts about peanuts. How can one not love the fundamental ingredient of peanut butter?
Peanut Butter & Strawberry Jam Cookie Sandwiches
The ultimate PB & J sando! Peanut butter and strawberry jam, smooshed between two irresistible cookies — what more could you want?
Recipe for Peanut Butter & Strawberry Jam Cookie Sandwiches
Peanut Butter Bourbon Hot Chocolate
We decided to put all our favourite treats together to make this ridiculously tasty hot chocolate.
Recipe for Peanut Butter Bourbon Hot Chocolate
Pecan Nuts
Nut Guide Nutritional Information per 100g: 690 calories, 9,2g protein, 72g fat.
Star nutrient: folate — a B-Vitamin that is important for cell growth and metabolism.
How They Grow
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.
Recipes with Pecans
Pecan nuts are popular dessert nuts and are the perfect addition to any warm, sticky and comforting pudding.
Salted CaramelPecan Nut Pie
An absolute classic – this version adds a twist of salted caramel for extra delish factor.
Recipe for Salted CaramelPecan Nut Pie
Pecan & Pear Sticky Caramel Pudding
Similar to a malva pudding, this pecan, pear and sticky caramel combo can be made on the braai to end on the sweetest of notes.
Recipe for Pecan & Pear Sticky Caramel Pudding
Pine Nuts
Nut Guide Nutritional Information per 100g: 673 calories, 14g protein, 68g fat.
Star nutrient: Pine nuts are very high in dietary fat, vitamins E and K, manganese, copper, and magnesium.
How They Grow
Pine nuts are the edible seeds of the pine tree. A hard shell surrounds these nuts, and this shell is enclosed within a pine cone.
Recipes with Pine Nuts
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.
Rocket Pesto with Goat’s Cheese and Toasted Pine Nuts
The classic basil and parmesan pesto has some competition with this rocket and goat’s cheese pesto.
Recipe for Rocket Pesto with Goat’s Cheese and Toasted Pine Nuts
Lemon Labneh with Roasted Tomatoes, Pine Nuts & Toasted Pita
Making your own labneh couldn’t be easier. It’s delicious and perfect for feeding a crowd.
Recipe for Lemon Labneh with Roasted Tomatoes, Pine Nuts & Toasted Pita
Pistachio Nuts
Nut Guide Nutritional Information per 100g: 560 calories, 20g protein, 45g fat.
Star nutrient: Vitamin B6 — necessary for blood sugar regulation and significant to protein, fat and carbohydrate metabolism, as well as the creation of red blood cells and neurotransmitters.
How They Grow
Pistachios are typically sold 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.
Recipes with Pistachios
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’s totally worth it for their yummy, slightly sweet flavour. For baking and dessert making, opt for the de-shelled variety to save time.
French Toast with LemonGold Labneh & Bacon Crumble
This fluffy french toast recipe with lemon-infused labneh, pistachio nuts and a drizzle of honey is one heavenly combination. Ideal as a tea-time treat.
Recipe for French Toast with LemonGold Labneh &Bacon Crumble
Pistachio, Cranberry & Honey Nougat
You can’t go wrong with a light and nutty nougat. A sweet little gift idea for friends and family.
Recipe for Pistachio, Cranberry & Honey Nougat
Check out more delicious Pistachio Recipes.
Walnuts
Nut Guide Nutritional Information per 100g: 688 calories, 15g protein, 69g fat.
Star nutrient: alpha-linolenic acid — preventing and treating diseases of the heart and blood vessels by preventing heart attacks, lowering high blood pressure and cholesterol.
How They Grow
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.
Recipes with Walnuts
Walnuts are considered to be one of the best nuts for its health benefits for the heart and skin.
No-Knead Coffee, Cranberry and Walnut Country Loaf
Rich coffee aromas and flavours complemented by earthy walnuts and sweet, yet tart cranberries. It’s definitely a crowd favourite and the no-knead method will make you look like a bread baking rockstar.
Recipe for No-Knead Coffee, Cranberry and Walnut Country Loaf
Marinated Wild Mushroom Pasta with Walnut Crumble
An aromatic dish with earthy umami flavours.
Recipe for Marinated Wild Mushroom Pasta with Walnut Crumble
Being so small and moreish, nuts provide so much depth and satiety to all sorts of dishes. Even with all their health benefits though, eating nuts in moderation (like with anything) is the key – and probably the most difficult too. Now that you’re all clued up about nuts, go forth and enjoy!
Check out our round-up of Peanut Butter Recipes for some nutty treats.
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