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Some ideas for using more Brazil nuts in your meals

brazil nuts in a small wooden bowl stacked in another wooden bowl on a wooden table with brazil nuts scattered around
Brazil nuts have a subtly creamy flavour and are rich in selenium, vitamins E and folate, iron, magnesium, phosphorus, potassium, and zinc. These delicious nuts have been strongly linked with boosting male fertility, as well as a number of other health benefits such as improving the appearance of skin and protecting your heart’s health. To meet your daily requirements for selenium, you only need to eat around 2 Brazil nuts each day. You could eat them straight from the bag, but if you don’t love the taste of eating them plain, or are just looking to switch it up, here are some tips on how to include more Brazil nuts in your meals every day.

1. Salads

Scatter crushed Brazil nuts over a salad to add fibre and healthy fats to your leafy greens. Studies show that the combination of nuts and nitrate-rich leafy greens such as lettuce and spinach is the key to the heart-healthy Mediterranean diet which has been associated with a lower risk of heart attacks and strokes.1

2. Brazil nut and basil pesto

Homemade pesto is far superior to shop-bought varieties and is very simple to make. Instead of the usual pine nuts, try this simple Brazil nut version. Making this from scratch will only take as long as it takes to boil a big pan of pasta and contains none of the preservatives and additives of jarred pesto.

Ingredients

  • Big handful of basil leaves
  • 1 clove garlic, chopped
  • 50g finely grated parmesan or other hard cheese such as Parmigiano-Reggiano, or vegetarian alternative
  • Salt & pepper to taste
  • 5 tbsp olive oil
  • 50g Brazil nuts, crushed

Method

Step 1 Place the Brazil nuts, basil, garlic, salt, pepper into a food processor and whiz until the consistency is coarse. Step 2 Pour the mixture into a bowl and add the olive oil and grated hard cheese until well mixed. Step 3 Add to freshly boiled pasta, potatoes or use as a spread in sandwiches.

3. Baking and desserts

Adding handfuls of chopped Brazil nuts to homemade cakes, fruit loafs, brownies and cookies gives these treats a crunchy, rich flavour, and the protein in the nuts will help you feel satisfied with less. You could also add crushed Brazil nuts to pancakes, sprinkled over ice cream, or even whizzed in a blender and added to chocolate spread.

4. Homemade breakfast cup

Make your own healthy breakfast cup by combining whole rolled oats, chopped Brazil nuts, a sprinkling of pumpkin or chia seeds, and fresh fruit such as raspberries or blueberries with some Greek yoghurt or non-dairy alternative such as coconut yoghurt. You can make this the night before and store in the fridge, which will intensify the flavours. You could also add chopped Brazil nuts to hot porridge along with some dried fruit like dates for a very filling and energy-boosting start to the day.

5. Pair with fruit for a super-healthy snack

An apple eaten with a couple of Brazil nuts contains the right balance of carbs and protein for a small breakfast or snack. In fact, nuts and fruit are a delicious natural pairing so feel free to enjoy Brazil nuts alongside your favourite fruit for an energy-boosting snack. Shop Brazil Nuts Advice is for information only and should not replace medical care. Please consult a doctor or healthcare professional before trying any remedies. Sources 1 https://www.ncbi.nlm.nih.gov/pubmed/23432189
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