Widely consumed at Christmas, walnuts help control blood pressure, have anti-inflammatory action and reduce the risk of stroke
Extremely protagonist in Christmas dishes and in various sweet and savory preparations throughout the year, dried fruit is an oily seed that is extremely beneficial for health and versatile. “Dried fruit can be enjoyed raw, toasted, with yogurt, honey and countless other options,” says Soraia Batista, nutritionist at Pluxee, about the various possibilities the ingredient offers.
The benefits of dried fruit are many. They help control cholesterol and triglycerides without promoting weight gain and help reduce risk factors for dyslipidemia, cardiovascular disease and metabolic syndrome. They are also rich in omega 3, 6 and alpha-linolenic acid, which help control blood pressure, stimulate the immune system and have anti-inflammatory actions.
Furthermore, researchers also note that regular consumption of the food reduces the risk of stroke. A study from Harvard University linked frequent consumption of nuts to increased life expectancy in adults.
So, consuming dry fruits in daily life is good. “Associated with good nutrition and a balanced lifestyle, dried fruit is a great ally for health”, reveals Soraia.
Tips for buying, storing and consuming
Now that you know how beneficial walnuts are, take a look at Soraia’s tips for buying, storing and consuming them in the best way possible:
- Keep an eye on the manufacturing date (the newer the better)
- Walnuts are sensitive to light, heat and air. They can easily oxidize, go rancid, lose color, odor, flavor and consistency. If this happens or if it tastes bitter or acidic, discard the product.
- When storing, keep walnuts whole, in the shell and in a cool environment.
- To ensure your benefits without weight gain, consume up to 5 nuts per day
Now how about recognizing some recipes proposed by Pluseee with this incredible ingredient?
Revenues
Pumpkin kibbeh with ricotta and walnuts
ingredients
- 250 g of wheat per kibbeh
- 1 Japanese pumpkin
- 250 ricotta
- 1/2 cup chopped walnuts
- 2 tablespoons of olive oil
- 1 onion
- Chopped garlic to taste
- Salt to taste
Preparation method
Cut the pumpkin in half, remove the seeds and peel. Grate the peel and set aside. Cut the pumpkin into cubes and cook it in salted water until it is very soft. Drain and puree (you can mash with a fork or blend with a mixer).
In a pan, cut the onion into cubes and brown it with the garlic. Add the puree and mix well. Hydrate the grain with warm water for about 20 minutes. Drain the excess liquid from the corn and mix it with the pumpkin puree, grated peel and walnuts. Add the chopped mint and season with salt.
Grease a baking tray with olive oil and cover it halfway with the dough. Season the ricotta with salt and olive oil, spread it over the dough. Cover the seasoned ricotta with the rest of the dough. Cook at medium temperature (140°) for about 30 minutes or until golden brown. Finish with mint leaves.
Foot braised with walnuts
ingredients
- 1/2 cup coconut or brown sugar
- 1/2 cup sugar cane molasses or honey
- 1 cup unsalted, shelled, roasted peanuts
- 1 cup (tea) water
- 1 cup walnuts
- Coconut oil for greasing
Preparation method
Place the sugar, sugar cane molasses (or honey) and water in a saucepan. Heat over low heat. Stir a few times for 10 minutes until a syrup forms.
Then add the other ingredients and stir until the mixture thickens and comes away from the pan. Pour everything into a pan covered with a silicone or non-stick mat greased with coconut oil. Distribute the mixture into the mold and press well.
Store in the refrigerator for 30 minutes. To serve, cut the moleque foot into small pieces.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
