Nuts are crunchy, tasty and ideal for a healthy diet. They are popular as a snack and can be prepared in a variety of ways in the kitchen. Reason enough for the NDR television chef, Tarik Rose, and the nutrition doctor, Matthias Riedl, to make nuts and stone fruits the main protagonists of their recipes.
Nuts are full of healthy ingredients
Nuts have long been considered unhealthy calorie bombs. In fact, there is up to 70 percent fat under the shell. However, these are mainly unsaturated fatty acids. The best known representative is the omega-3 fatty acid. Reduces the risk of heart attacks, supports the cardiovascular system and reduces the risk of diabetes. Those who eat nuts regularly also benefit from a wide variety of vitamins, minerals, trace elements and fiber.
But be careful: it is advisable to eat nuts in their natural state and not roasted or salted. This significantly reduces the value of healthy properties. In the ranking of nuts, the walnut takes first place thanks to its healthy ingredients: it contains a particularly large amount of omega 3 essential fatty acids. It is also rich in magnesium, potassium, folic acid, iron and vitamins.
Waldorf salad with cream cheese
The walnut is also a star when it comes to flavor. Its strong aroma and crunchy flavor pair especially well with a Waldorf salad. Many people know the popular vegetable snack from the produce section of the supermarket. But here the classic American salad is usually served with a lot of mayonnaise. In Eat Better cuisine, mayonnaise is swapped for cream cheese and seasoned with citrus fruits, maple syrup and walnut oil. The other main protagonists of the salad are celery, celeriac and apples.
Almond pesto for fish fillet
Almonds are also among the top ten healthiest nuts. Strictly speaking, the almond is a stone fruit plant. When it comes to health, they can definitely compete with nuts. They consist of 25 percent protein and are therefore a good source of plant-based protein. They also contain a lot of fiber, which stimulates digestion.
Tarik Rose and Dr. Matthias Riedl combine trout fillets with almond pesto. First the trout fillets are confit. In this gentle cooking process, the fish is cooked in oil at a low temperature. This makes it especially juicy and preserves healthy ingredients such as omega 3 unsaturated fats, vitamins, minerals and proteins. The confit fillets are then generously coated with almond pesto and served with an herb salad.
Venison loin with hazelnut crust
Finally, for game lovers, there is a hazelnut-crusted venison loin. Hazelnuts, like the rest of the nuts used until now, have many healthy and vital ingredients. In addition, the abundant lecithin promotes memory and the ability to concentrate.