Nuts and Bolts of a Healthy Diet

Do you like crunchy nuts and always have a bowl of different trail mix on the table? We have “mixed” the insights of the nutritionist and the chef and asked them what healthy food and cuisine think about nuts.

Anti-inflammatory antioxidants, vitamin E for healthy skin, magnesium for cardiovascular diseases, phosphorus and calcium for healthy bones, Tomáš Hadžega, a nutritionist, names some of the health benefits of nuts.

“It is important to say that nuts are a healthy form of fat due to their content of unsaturated fatty acids, especially omega-3 fatty acids. This can be positively manifested, for example, by reducing high cholesterol, blood pressure and the risk of type 2 diabetes.”

He adds that nuts are an excellent way to support the brain, reduce weight, or prevent civilization diseases if we are not allergic to nuts.

“Almonds and walnuts, for example, are beneficial for healthy sleep; they keep the brain vital, and we can indulge in them daily.”

You do not have to avoid specific types of nuts. Hadžega says we should choose them based on our preference, availability, and health condition. “Make sure you eat them unprocessed. This means not roasted and salted because we would also consume unhealthy fats and salt.”

Pistachios, cashews, almonds, the list is infinite. And what about peanuts? They are an interesting case. As the nutritionist and chef Andrej Turček agreed, peanuts are a legume. Let’s say they got to nuts “by accident.”

Mr. Turček mentions sweet pasta rolls with walnuts or nut buns for nut recipes. But he also adds some treats from the modern kitchen. “I use them most often in creams, desserts, or cakes. But I also add them to salads, such as dressings, batter, and caramelized liver. They look great with cheeses or creamy Italian risotto. Gorgonzola and pecans are a great combination for risotto.”

By letting us into “his kitchen,” he revealed something from the menu at the restaurant where he currently works. How about a first course combining the flavors of sourdough bread, beaten butter, smoked cashews, and smoked chili angel hair?

“However, I can also recommend light salad dressing or burrrata. Prepare it with 180 g of olive oil, 100 g of peeled pistachios, 50 g of mint leaves, 90 g of honey, 80 ml of lime, and 120 ml of water. Mix everything together, and you have a great salad or plain cheese dressing.”

Text: Evka Vašková, photos: pexels.com