Nuts are healthy snack options – easy to store and easy to pack when you’re on the go. They’re tasty, convenient, and can be enjoyed on all kinds of diets — from keto to vegan.
Though they’re usually high in fat, the fat they contain is a healthy type. They’re also good sources of fiber and protein.
Here are some great health benefits of eating nuts:
Nuts are highly nutritious.
They’re high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium.
Nuts are antioxidant powerhouses.
Nuts contain antioxidants known as polyphenols, which may protect your cells from damage caused by free radicals.
May aid weight loss.
Though they’re considered a high-calorie food, nuts have been shown to promote weight loss rather than contribute to weight gain. Several studies indicate that your body doesn’t absorb all of the calories in nuts, as a portion of fat stays trapped within the nut’s fibrous wall during digestion.
High in beneficial fiber.
Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.
May reduce your risk of heart attack and stroke.
Nuts are extremely good for your heart. Eating nuts may lower your LDL or “bad” cholesterol and triglyceride levels, which play a major role in the buildup of deposits called plaques in your arteries; improve the health of the lining of your arteries; lower levels of inflammation linked to heart disease; reduce the risk of developing blood clots, which can lead to a heart attack and death.
As long as you eat them in moderation, nuts make for a tasty addition to a healthy, balanced diet.
Some healthy recipes with nuts:
Candies with nuts and dried apples
75 g nuts (almonds, walnuts, cashews, peanuts)
75 g dried apples
25 g coconut oil
Put dried apples in a container or bowl and cover with cold water overnight. After that, drain the water, put the nuts in the blender first, then add the apples. Grind.
Melt the coconut oil. Add it to nuts and apples and mix well. Form balls and refrigerate for 1 hour. Done!
Banana pine nuts cakes
100 g soft cottage cheese (or yoghurt/sour cream)
2 tablespoon flour
1/2 of banana
2 tablespoon pine nuts
1/2 teaspoon baking powder
sweetener to taste
Mash banana into puree. Add the egg and mix. Sift the flour, mix it with baking powder and gradually stir in the banana-egg mixture. Add pine nuts to the finished dough (you can grind it if you want).
Cook in a deep plate/mug in the microwave oven for 6 minutes at full power (cooking time may differ according to the power of microwave oven). If the dough rises too much, you can pause it and then continue to cook.
Farina with banana, nuts and sunflower seeds
100 g farina cooked with water
60 g or a half of 1 banana
5 g coconut flakes
10 g walnuts
5 g raw pumpkin seeds
5 g raw sunflower seeds
vanillin to taste
Boil farina in water with adding vanillin and coconut flakes. Once the farina has cooled, mix with the banana slices and seeds. Sprinkle nuts on the top and add banana pieces.
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