Photo: Thinkstock

Photo: Thinkstock

Small, but very healthy! walnuts that currently are part of the power of so many people can be defined: some choose to consume them directly (that is, eating one or more units per day); others, to include them in salty or sweet recipes.

But, despite being very successful in Brazilian cuisine, walnuts still generate some questions, such as: there are different types of nuts? How to eat them? They get fat?

Firstly it is vital to understand that the nuts actually are part of a group of foods called tree nuts. That is, when a person talks about nuts, is referring probably to the different types of oil.

Professor G. A. Jurucê Borovac, Nutrition Program Coordinator Anhanguera College Guarulhos explains that the oil seeds are edible, compact texture, rich in fat and covered with a hard shell. "They are present in all continents and are part of the human diet for a long time," he says.

Tree nuts most used for human consumption, according to Jurucê teacher are: walnut, almond, hazelnut, cashew nuts, Brazil nuts (currently best known for Brazil nuts), macadamia and pistachio.

"In general, these seeds have in their composition a high content of fat, protein, fiber, antioxidants, vitamin E and minerals," adds the professional.

Walnut nutritional properties and other oilseeds

Photo: Thinkstock

Photo: Thinkstock

The teacher explains Jurucê below what are the nutritional properties of the tree nuts most used in food:

Nut: Typical cold climates tempered, is rich in unsaturated fat and vitamins. Its consumption is associated with decreased risk of cardiovascular disease.

Almond: native to Asia, the almond contains good amount of fiber, and minerals manganese, magnesium and phosphorus.

Hazelnut: Typical oilseed cold regions, has considerable amount of monounsaturated fat, copper, manganese and vitamin E.

Cashew nut: this is the true fruit of the cashew, cashew being only a support chestnut. It is the source of copper, manganese and magnesium.

Brazil nuts: also called the Brazil nut, it is the result of one of the most important trees of the Amazon rainforest. It is a source of protein and minerals, selenium is considered the best source of power since only a single nut holds the recommended daily amount of this mineral.

macadamia: originally from Australia is, of all the oil, which has the highest levels of monounsaturated fat.

Pistachio: originally from Southeast Asia, it is rich in beta carotene and vitamin E.

Benefits of oil

Photo: Thinkstock

Photo: Thinkstock

Decrease the "bad cholesterol". The teacher Jurucê explains that while oilseeds are, in general, sources of fat, most of these it is unsaturated fat, related to lower levels of the "bad cholesterol". "Studies indicate that its systematic consumption contributes to reducing the risk of cardiovascular disease," he adds.

Reducing the risk of death by disease. Research by scientists at the Institute of Dana-Farber Cancer, of Brigham and Women's Hospital, and Public Health School of Harvard, in the US, found that people who consume a daily portion of oilseeds, such as nuts and nuts, have a reduction 20% in the risk of dying from any disease. The most obvious benefit was a 29% reduction in deaths from heart disease, but it was also observed a reduction of 11% in cancer deaths.

Jurucê Borovac notes that although the oil offer interesting advantages, its consumption should be frequent, however, in moderate quantity, as its calorific value is very high because of the fat content.

How to consume oil?

The teacher Jurucê explains that each of these tree nuts presents characteristic and very pleasant flavor, but in spite of these features, you should avoid consuming them as "snack" (a small meal).

"The ideal is that they are present in the daily diet, in moderate amounts and to be added to other foods such as salads, granola, fruit, risottos, desserts etc." he says.

The recommended daily servings are no more than 2 units of Para Brown and 4 or cashew nuts, conforms highlights the teacher.

The oil can even be consumed in slimming diets explained Jurucê, since the consumption is moderate and that its caloric value is considered in the daily sum of calories consumed.

Revenues from Para nuts and nut

Photo: Thinkstock

Photo: Thinkstock

Below the Jurucê teacher writes a prescription with Brazil nuts:

Risotto of raisins and Brazil nuts

ingredients:

  • 2 cups Arborio rice
  • 6 cups vegetable broth
  • 1 wire extra virgin olive oil
  • 1 chopped onion
  • 1 garlic clove
  • Salt and pepper to taste
  • 1 cup dry white wine
  • 1 cup chopped nuts Para
  • 1/2 cup black raisins
  • 50g of fresh grated parmesan
  • 100g cottage "crumbled"
  • 2c. soup extra virgin olive oil

Method of preparation:

  1. After boiling, keep the vegetable broth over low heat for not cool.
  2. In a large saucepan (or wok if any), place the wire oil and cook garlic to onion. Pour the rice and saute until translucent. Add the wine and stir until it evaporates. Gradually add the vegetable broth shells one by one, stirring well to not stick, always on low heat. Do not let the broth to dry completely. So what remains one finger broth, add another ladle.
  3. During the process, pour the raisins and Brazil nuts, stirring well.
  4. When the rice is al dente, correct the salt, season with pepper, stir in the Parmesan and cottage and extra virgin olive oil and serve immediately.

Makes 5 servings.

"This recipe will be healthier if the vegetable broth is prepared by cooking assorted vegetables (carrots, parsnips, leeks, celery, onions and tomatoes) with herbs over low heat," adds Jurucê.

full of yogurt cake with walnuts

ingredients:

  • 4 whole eggs
  • 1 cup nonfat plain yogurt
  • 1 ½ tsp vanilla essence soup
  • 1 cup oil
  • 1½ cup brown sugar
  • 2 cups whole wheat flour
  • 1 teaspoon baking powder soup
  • 1 cup cocoa powder
  • Nuts (chopped) to taste

Method of preparation:

  1. Blend together eggs, yogurt, oil, vanilla.
  2. Then, place the sugar, cocoa, whole wheat flour and baking powder and mix everything together.
  3. Grease a butter (or oil) and wholemeal flour.
  4. Time to put the dough in the form, go putting chopped nuts in half. Bake in moderate oven.

Which oilseed choose?

Now knowing the different types of oil (often generally called "nuts"), may arise the question: by what you choose? Walnut, almond, hazelnut, cashew nuts, Brazil nuts, macadamia nuts, pistachios ... What is the healthiest option?

The teacher Jurucê Borovac out that they all have similar qualities. "The important thing is to keep daily and moderate consumption," he concludes.

Now you know that when a person talks about nuts, is referring probably to the different types of oil: walnut, hazelnut, cashew nuts, Brazil nuts etc. What's more, you know the benefits that these foods can provide your health, provided they are consumed properly!