Jan Bilton: In a nutshell: they're good (+recipes)

Nuts are packed with protein.

At about 4 in the afternoon I'm often tempted to grab a handful of nuts from the freezer.

They provide a little something to keep my hunger pangs at bay until dinner. Nuts may be high in fats but they're good fats and they're satisfying.

Nuts are packed with protein; contain good monounsaturated and polyunsaturated fats; many contain vitamin E, plant sterols and fibre, all of which lower the "bad" clogging cholesterol in your blood vessels; and most nuts are rich in omega-3, which also contributes to heart health.

Up to 80 per cent of a nut is fat and, even though most of this is healthy, it is calorie-high and is the reason nuts should be consumed in moderation. Health professionals recommend a handful or 30g of nuts a day. Not all nuts are equally healthy and scientists believe walnuts, almonds, macadamia, hazelnuts, pistachios, pine nuts and pecans are the most heart healthy.

Add nuts to stir-fries or dry roast and sprinkle into salads. Chop coarsely and add to crumble toppings or sprinkle over your breakfast cereal. Chop more finely for a coating for baked chicken or fish.

Nuts are so well thought of these days they even have their own national day - this year it's October 20.

RECIPES

ALMOND & MACADAMIA NUT DUKKAH

This nut dukkah adds healthy, yummy flavour sprinkled over steamed veges, pasta, pizzas and rice.

INGREDIENTS

1 cup each: almonds (skins on), macadamia nuts

3 tbsp each: sesame seeds, cumin seeds, coriander seeds

2 tsp each: flaky sea salt, dried oregano, fennel seeds, ground turmeric, paprika

METHOD

Preheat the oven to 180C. Place the nuts in a baking tray. Bake for 5-10 minutes, stirring occasionally, until lightly toasted. Remove from the pan and cool. Meanwhile, add the seeds (except the fennel seeds) to the baking pan and bake for 5 minutes, stirring often. Cool.

Place all the ingredients in a food processor and grind - but not too finely. The mixture should have some texture. Store in airtight jars in a cool place. - Makes about 1&1/2 cups.

MACADAMIA NUT CRUMBLE

Macadamias add incredible flavour and texture.

INGREDIENTS

1 & 1/2 cups rolled oats

1/4 cup brown sugar

100g butter

1/2 cup long thread coconut

1 cup macadamia nuts, roughly chopped

METHOD

Combine the rolled oats and sugar in a large bowl. Grate the butter into the mixture. Mix well. Stir in the coconut and macadamia nuts. This can be frozen until ready to use. To use, take out the required amount and sprinkle over fruit in a baking dish before baking at about 180C, depending on the fruit. Return the unused portion to the freezer. - Makes about 3 cups.

SMOKY ALMONDS

Excellent nibbles with pre-dinner drinks.

INGREDIENTS

1 large egg white

1 tbsp water

3 tbsp caster sugar

2 tsp smoked paprika

1 tsp flaky sea salt

Pinch cayenne pepper to taste

2 cups almonds (skins on)

METHOD

Preheat the oven to 150C. Line a large roasting pan with baking paper. In a large bowl, whip the egg white and water, until frothy. Beat in the caster sugar then add the paprika, salt and cayenne. Whisk to combine. Add the almonds and toss to coat evenly. Using a slotted spoon, spread the almonds evenly in a single layer on the baking paper. Bake for about 30 minutes, stirring often. Cook until the nuts are dry and lightly coloured. Cool then store in an airtight container. - Makes 2 cups.

WALNUT FUDGE CAKE

A delightfully decadent occasional treat packed with healthy walnuts, prunes and craisins.

INGREDIENTS

1 & 1/2 cups walnuts

200g dark chocolate, coarsely chopped

250ml thickened cream

200g dark chocolate wheaten biscuits

1 cup each: chopped pitted prunes, craisins,

Topping: 1/2 cup walnuts, roughly chopped

METHOD

Spray a 26cm x 16cm shallow dish with oil and line with baking paper. (The oil helps the paper stick to the dish.) Preheat the oven to 180C. Place the walnuts in a roasting pan. Bake for 8 minutes, stirring every 2 minutes. Cook, until lightly toasted. Cool then coarsely chop.

Place the chocolate and cream in a large microwave-proof bowl. Cook on 70 per cent power for 2 minutes. Stir and continue to cook for 1-2 minutes until just beginning to melt. Remove and stir until the mixture is smooth. Cool. Place the biscuits in a plastic bag.

Pound with a rolling pin, until coarsely crushed. Add to the chocolate mixture together with the prunes, craisins and toasted walnuts. Press evenly into the prepared dish. Press the topping walnuts over the fudge cake. Refrigerate overnight until firm.

Cut into squares or bars to serve. - Makes about 28 small pieces.