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 NDR television chef Tarik Rose and nutritionist 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 and calorie bombs. In fact, there is up to 70% fat underneath the skin. However, these are mainly unsaturated fatty acids. The best-known representative is omega-3 fatty acid. Reduces the risk of heart attacks, supports the cardiovascular system and reduces the risk of diabetes. Anyone who eats nuts regularly also benefits from a variety of vitamins, minerals, trace elements and fiber.
But be careful: you must 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 is undisputedly number one due to its healthy ingredients. 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 flavor star. Its strong aroma and crunchy flavor pair particularly well with a Waldorf salad. Many people know the popular plant-based snack from the fresh produce section of the supermarket. But here the classic American salad is usually served with a lot of mayonnaise. In the Eat Better kitchen, mayonnaise is swapped for cream cheese and dressed with citrus, maple syrup and nut oil. The other main characters in the salad are celery, celeriac and apples.
Almond pesto for fish fillet
Almonds are also one of 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% protein and are therefore a good source of vegetable protein. They also contain a lot of fiber, which stimulates digestion.
Tarik Rose and Dr. Matthias Riedl combine trout fillets with almond pesto. The trout fillets are first confit. In this gentle cooking process, the fish is sautéed in oil at a low temperature. This makes it particularly juicy and preserves healthy ingredients such as omega-3 unsaturated fats, vitamins, minerals and proteins. The confit fillets are generously topped with almond pesto and served with a herb salad.
Venison saddle with hazelnut crust
Finally, for game lovers, there is deer saddle with hazelnut crust. Hazelnuts, like the other nuts used so far, have many healthy and vital ingredients. Furthermore, the abundant lecithin promotes memory and the ability to concentrate.