Jane’s delicious superfoods: nuts

HEALTHY LIVING

Jane’s Delicious Superfoods

Jane is back with more growing food advice with her new book.

Master food grower Jane Griffiths has added to her stable of books with a new comprehensive guide: Jane’s Delicious Superfoods for Super Health. She covers many healthy foods, some easy to recognise and others not, with detailed information on why these foods are good for us and interesting titbits of information that makes the book an informative yet pleasurable read. The book also covers health aspects such as food sensitivities and the importance of gut bacteria, kitchen and pantry basics, plus useful tips on smoothies, sprouting, juicing, dehydrating, fermenting and healthy cooking. And for those keen to grow their own superfoods, there is also gardening advice.

It was difficult to choose what to highlight from the new book as there are so many good topics covered, but we wanted to do something on nuts so decided to give you a little taste of what’s in the new book with this from Jane:

The pleasure of cracking open the hard shell of a nut and extracting the tasty morsel within has been part of the human experience for more than 700 000 years. Nuts have provided sustenance for us throughout history, from our ancient ancestors to modern vegans, from medieval commoners to mighty kings.

The edible kernels, packed with protein, fibre, minerals, vitamins and healthy essential fats, are eaten whole, ground into flour or nut butter, or pressed to extract oil. But it’s not just the nut meat that’s versatile – so are the shells. Larger shells, like those of the coconut, are used to polish floors or are shredded to make an absorbent growing medium. Walnut shells are used as brown dye, for cleaning and polishing metal and rocks, and as a filler or thickener in adhesives, paint and even dynamite. Nut shells are also used to fuel fires, make activated charcoal and as mulch in the garden.

Botanically speaking, peanuts, walnuts, pecans and many more aren’t actually nuts. True nuts (such as chestnuts, hazelnuts and acorns) are dry fruit with a hard ovary wall (the shell) containing a seed (the nut). Those with a fleshier outer layer and a seed inside, such as walnuts, pecans and almonds, are called drupes, a group that includes peaches, plums and cherries. While drupe fruits are harvested when the outer layer is still juicy, and the hard seed inside is discarded, with drupe ‘nuts’ , it’s the reverse – they are only harvested once the outer fleshy layer becomes a dry husk and has split open to reveal the hard-shelled seed – the ‘nut’ – with its edible kernel inside. Then we come to peanuts, which are legumes that produce seeds in pods underground (hence another name for them being ground nuts). For our purposes, though, we can call all of them nuts. Most nuts are high in unsaturated fats and can go rancid quite quickly. Store them in an airtight container, and if you plan to keep them for longer than a couple of months, put them in the fridge (up to 6 months) or the freezer (1 - 2 years).

Almonds

Prunis dulcis

Originating in what is now Iran, almonds spread along trade routes to the Mediterranean, where they flourished. Throughout history they’ve represented good health and good fortune. In Ancient Rome, newlyweds were showered with almonds, and today, bags of sugared almonds are sometimes given as gifts at weddings. At Swedish Christmas feasts, a single almond is hidden in a bowl of rice pudding; whoever finds it is guaranteed good luck for the year.

Almonds’ reputation isn’t surprising when you consider how beneficial they are for our health – and good health is certainly good fortune. Almonds are rich in healthy fats, protein, fibre and nutrients. They help to reduce cholesterol, lower blood pressure, maintain a healthy weight and reduce inflammation. Plus, they’re beneficial for gut health.

Almonds are quite high in phytates. While these can block certain nutrients from being absorbed, it’s only a small amount and only while you’re eating them. The benefits of phytates outweigh the potential negative effects, especially when eaten as part of a balanced diet.

Well suited to Mediterranean climates, with their long, hot summers and cool winters, almond trees grow best in well-drained, fertile soil. Two compatible varieties are needed for successful nut production,

Vitamins B2 and E; copper, magnesium, manganese and phosphorus.

as they’re not selfpollinating. Regular feeding is required for a productive harvest, as is consistent watering (especially in early spring). Almonds’ gorgeous blossoms are the harbingers of spring, as they’re one of the earliest to flower in an orchard.

Raw or roasted, whole, flaked or blanched, almonds are a delicious addition to both sweet and savoury dishes.

Almond milk is a popular alternative to dairy milk. Almond paste, or marzipan, is a malleable mixture of ground almonds and sugar that is used extensively in confectionery and cake icing. Almond butter is a rich and creamy substitute for dairy butter; it can be made from raw or roasted almonds, with or without the skins (depending how smooth you prefer it).

Nut and seed milk

An alternative to dairy milk, these are made by blending nuts or seeds with water. One of the most popular is almond milk but many other nuts and seeds can be used. Nut milks involve soaking, blending and straining, but seed milks are made by simply blending them with water. Seed milks need a good shake before using but they have the advantage of being far cheaper to make, plus there’s no leftover pulp. Dairy milk has natural sweet and salty flavours, and these plant milks can taste a little flat in comparison. Try adding a pinch of salt and a little honey.

To make nut milk, soak 1 cup of raw nuts overnight in 2 - 3 cups of water. Discard the water and blend the nuts with 4 cups of hot water until smooth. (For thicker, creamier milk, use less water.) For smooth milk, strain through a tight-weave cloth (or nut-milk bag), twisting to squeeze out the maximum amount. Use the pulp in smoothies and baking. If using the milk for cooking, don’t strain. Cashew nuts only need to be soaked for 3 hours, and if you have a strong blender, there’s no need to strain the mixture.

Hemp, sunflower, pumpkin and sesame seeds all make delicious milks. Use 3 cups of hot water to 1 cup of raw seeds. There’s no need to soak them or strain the mixture.

Jane’s Delicious Superfoods for Super Health is published by Jonathan Ball Publishers and is available at booksellers countrywide or online at https:// janesdeliciousshop.co.za/. Visit www.jonathanball.co.za for more information.