Why we are nuts for Nuts!
We are nuts for nuts, and as one of our best selling items, it seems you are too! Their popularity is for good reason – as an excellent source of antioxidants and a range of vitamins and minerals, nuts are nutritional powerhouses. In a ‘nutshell’, nuts:
● Contain high levels of the healthy fats (mono and polyunsaturated fats) and low levels of the unhealthy fats (saturated fats)● Are a good source of fibre and have a low Glycaemic Index (GI) which means they will help keep you fuller for longer.● Contain around 10 to 20% protein, a similar amount to that found in eggs. Sharing similar nutrient profiles to meat and eggs, nuts are a good source of protein for vegetarians and vegans.
● Are best eaten raw or roasted unsalted as salted varieties are generally very high in sodium
Ready for some nutty facts about our favourite varieties?
Almonds● Australia remains the second largest producer of almonds in the world● Extremely rich source of Vitamin E, a powerful antioxidant● Almonds are naturally cholesterol free● Make a lovely ‘mylk’ and buttery spread● Enjoy whole, blanched or flaked
Brazil Nuts● Tree nuts native to the Amazon rainforest in Brazil, Bolivia, and Peru● One of the most concentrated dietary sources of the mineral selenium● Have higher concentrations of magnesium, copper, and zinc than most other nuts
Cashews● Kidney bean shaped● Rich in copper, zinc, magnesium, iron and phosphorous● Make amazing vegan cheeses and butters
Macadamias● Have the hardest of all nut shells● Are very oily: its oil content is around 78% (of which 60-80% is monounsaturated fat)● Buttery flavour and satisfying soft crunch ● Holds a special connection for Indigenous Australians, especially along the east coast where macadamias first evolved on many Aboriginal nations
Pecans● About 78 pecans are used in the average pecan pie● Pecan trees may live and bear edible nuts for more than 300 years● Are not nuts at all – they are actually a fruit!
Walnuts● Walnuts contain more Omega-3 fatty acids than any other nut● Humans have been eating walnuts for at least 10,000 years● Are amazing brain food● Studies have linked eating walnuts to better brain function, including faster processing speed, more mental flexibility and better memory
Nutty numbers
The Australian Dietary Guidelines indicates that a serve of nuts is around 30g, 1/3 of a cup or a handful of nuts. This equates to approximately:
20 almonds
10 Brazil nuts
15 cashews
20 hazelnuts
15 macadamias
15 pecans
5 whole walnuts or 10 walnut halves
A small handful of mixed nuts
Ready to go nuts?
As a healthy food, nuts are a no-brainer! Here are a few ways to add a little extra crunch and nutrition to your day:● Sprinkle chopped nuts onto your stir fry● Scatter chopped nuts onto your breakfast cereal● Spread nut butters onto your toast or crackers ● Sub in a mix of raw nuts as a snack instead of other unhealthy options like chips, bikkies or chocolate● Add some nuts to a green salad
We’ve made it easy to get your hands on yummy nuts. You can purchase pre-packaged nuts in small or bulk amounts, or pop in-store for our DIY dispenser service.
