Software Vault: The Diamond Collection/The Diamond Collection (Software Vault)(Digital Impact).ISO/cdr15/vegsocuk.zip/NUTSEEDS.TXT

Text File | 1995-03-13 | 10KB | 189 lines

                           VegSocUK Information Sheet
                             THE VEGETARIAN SOCIETY

                                 NUTS AND SEEDS

   Nuts are seeds that are covered with a hard shell. Most are the seeds of
   trees, but the seeds of a few other plants that are not strictly nuts will
   also be considered here as they can be conveniently classified with nuts for
   culinary purposes.

   Nuts can be used in many ways.  Whole, flaked and ground nuts and nut butters
   are widely available. A classic vegetarian savoury is nut roast and many
   vegetarian cook books give a recipe for one, which can be endlessly varied
   with different herbs and flavourings and different combinations of nuts and
   cereals. Nuts can be added to sweet dishes, cakes and biscuits, and nut
   butters can be added to soups and stews to thicken them.

   NUTRITION
   Nuts in general are very nutritious, providing protein and many essential
   vitamins, such as A and E, minerals, such as phosphorous and potassium, and
   fibre. Nuts are also high in carbohydrate and oils, so shouldn't be eaten in
   excess.

   Whereas pulses all belong to the legume group of plants, nuts come from a
   variety of different plant groups, so the nutritional content is more varied
   too. A brief description of individual varieties is given below, together
   with the main nutrients they contain.

   STORAGE
   Nuts should be stored in cool, dry conditions in airtight containers away
   from the light. Because of their high fat content, many of them benefit from
   storage in the fridge or freezer to deter rancidity.

   ALMONDS
   Probably originated in the Near East but  now grows in Southern Europe,
   Western Asia, California, South Australia and South Africa. Almond oil is
   used for flavouring and for skin care preparations and is extracted from the
   kernel of the Bitter Almond. The Sweet Almond is grown for nuts for eating
   and have the largest share of the nut trade worldwide. Almond flour is
   available and it is possible to make a nutritious nut milk from almonds.
   Almonds are particularly nutritious, 100g contain 16.9g protein, 4.2mg iron,
   250mg calcium, 20mg vitamin E, 3.1mg zinc and 0.92mg vitamin B2.

   BRAZILS
   A native of South America. The nuts grow inside a hard, woody fruit rather
   like a coconut shell which has to be broken open to expose the 12-24 nuts
   inside. Brazils are high in fat, which causes them to go rancid very quickly,
   and protein. 100g of brazils contain 12g protein, 61g fat, 2.8mg iron, 180mg
   calcium, 4.2mg zinc.

   CASHEWS
   Native to America but now grown extensively in India and East Africa. It will
   withstand rather drier conditions than most other nuts. The nut grows in a
   curious way on the tree, hanging below a fleshy, apple-like fruit. It is
   related to the mango, pistachio and poison ivy. High in protein and
   carbohydrate, 100g cashews contain 17.2g protein, 60fg vitamin A, 3.8mg iron.

   CHESTNUTS
   The sweet chestnut is a native of South Europe but is planted elsewhere
   extensively for both nuts and timber. The nuts can be used in soups,
   fritters, porridges, stuffings and stews, as well as being roasted or boiled
   whole. Available fresh (in autumn), dried, canned - whole or pureed, or
   ground into flour. Dried chestnuts need soaking for at least 1-2 hours and
   boiling for 45-60 minutes, fresh need boiling for 40 minutes before being
   peeled. Preserved in syrup they become the famous delicacy, Marron-glace.
   High in starch, but low in protein and fat, 100g chestnuts contain 36.6g
   carbohydrate, only 2g protein (the lowest of all nuts) and 2.7g fat.

   COCONUTS
   The coconut palm is common in tropical regions all over the world. The nut is
   covered in a fibrous outer coating on the tree and all parts of the tree are
   useful, the trunks for timber, the leaves for thatch, the fibrous husk
   produces coir - the starting material for ropes and coconut matting - and the
   nuts are used for food. Unripe nuts contain coconut milk. The nutmeat can be
   eaten fresh or dried (desiccated or flaked coconut) and is also available in
   blocks of creamed coconut. A valuable oil is also extracted from the nut meat
   and used for cooking (although it is very high in saturated fat), margarines,
   soaps and detergents. 100g fresh coconut contain 3.2g protein and 36g fat,
   desiccated contain 5.6g protein and 62g fat.

   HAZELS
   Hazel, also called Cob, is a common wild tree in Europe and Asia and its nuts
   have been eaten by humans since earliest times. The cultivated varieties are
   bigger and the filbert is a similar but bigger species from SE Europe. Used
   in sweet and savoury dishes, they are available whole, ground and flaked, or
   made into oil and nut butter. 100g hazel nuts contain 7.6g protein, and they
   are lower in fat than most other nuts.

   MACADAMIA NUTS
   A native of NE Australia now also grown commercially in Hawaii. Notoriously
   difficult to extract from their shells, they are expensive but have a
   delicious creamy flavour and crunchy texture. Low in carbohydrate, but quite
   high in fat, 100g Macadamia nuts contain 7g protein and 40mg calcium.

   PEANUTS
   Also known as groundnuts or monkey nuts, peanuts are actually legumes. Of
   South American origin, it's now an important crop all over the tropics and
   southern USA. It gets its name groundnut because as the pods ripen, they are
   actually forced underground. Peanuts are high in protein and contain 40-50%
   oil. The oil is used in cooking, as salad oil, in margarines and the residue
   is fed to animals. Whole peanuts can be eaten raw or roasted or made into
   peanut butter (look out for brands which do not contain hydrogenated oils,
   which are highly saturated). As they are usually inexpensive, they can be
   mixed with other kinds of nuts to bring down the cost, while still
   maintaining flavour and good nutrition. 100g peanuts contain 24.3g protein,
   2mg iron and 3mg zinc.

   PECANS
   A native of N America where it is used extensively in ice cream, cakes, nut
   bread and confectionary. The flavour is rather like a mild, sweet walnut.
   100g pecans contain 9.2g protein, a very high fat content of 71.2g, 130fg
   vitamin A (also very high), 2.4mg iron and 73mg calcium.

   PINE NUTS
   These are the seeds of the Stone Pine, a native of the Mediterranean region,
   but the seeds of various other pines are eaten in various parts of the world
   including the seeds of the Korean Pine or North American pinon tree. They are
   very difficult to harvest, hence their cost. They are vital for pesto sauce,
   and are delicious lightly toasted. They become rancid very easily and should
   be stored in the fridge or freezer. 100g pine nuts contain 31g protein, the
   highest of the nuts and seeds.

   PISTACHIOS
   Native to the Near East and Central Asia but has long been cultivated in the
   Mediterranean region and more recently in the Southern US. The kernels are
   green and are prized as much for their ornamental colour as for their
   flavour. Also sold roasted and salted in their shells. They are more
   expensive than most other nuts. 100g pistachios contain 19.3g protein, 14mg
   iron, 140mg calcium.

   WALNUTS
   The walnut is native to SE Europe and West & Central Asia but is now grown in
   the UK, California and China as well. It is grown for timber as well as its
   nuts. Walnut oil has been used for centuries in the preparation of artists
   paints. The black walnut is a native of North America, introduced into
   Britain in the 17th century. The butternut is also from North America. These
   two have much thicker shells than European walnuts. High in fat, they go
   rancid very quickly and should be stored in the fridge or freezer. 100g
   walnuts contain 10.6g protein and 2.4mg iron.


   ___________________________________

SEEDS

   PUMPKIN
   Can be eaten raw or cooked in both sweet or savoury dishes. Delicious toasted
   and sprinkled, while hot, with soya sauce and served on salads. They are rich
   in protein, iron, zinc and phosphorous. 100g pumpkin seeds contain 29g
   protein, 11.2mg iron and 1144mg phosphorous.

   SESAME
   Of African origin but now common in tropical and sub-tropical Asia. An oil is
   extracted from the seed and used for cooking, salad oil and margarines. It is
   also available as toasted sesame oil for oriental cooking. The whole seeds
   can also be eaten and are most often seen as a decoration on cakes,
   confectionery etc. Sesame seed paste, tahini, is used in many dishes eg
   hummus. Halva, a sweet made from sesame seeds is often found in health food
   shops. A good source of protein and calcium, 100g sesame seeds contain 26.4g
   protein, 12.6mg vitamin B3, 7.8mg iron, 131mg calcium and 10.3mg zinc.

   SUNFLOWER
   An annual plant belonging to the daisy family, it probably originated in
   North America or Mexico. North American Indians cultivated sunflowers as long
   as 2,000 years ago. The oil extracted from its seeds is used in margarine,
   varnishes and soaps but the seeds can be eaten whole, raw or cooked. They can
   be added to breads and cakes or sprinkled over salad or breakfast cereals. A
   good source of potassium and phosphorous, 100g sunflower seeds also contain
   24g protein and 7.1mg iron and 120mg calcium.

   ___________________________________


//
This article is copyright to the Vegetarian Society (UK), but may be freely
copied for non-commercial use provided it is kept intact, not altered
and these lines are included.

For futher information contact: The Vegetarian Society, Parkdale, Dunham Road,
Altrincham, Cheshire WA14 4QG, England. Tel: (England) 061 928 0793
email: [e-mail]
//



[The text of this file was obtained from the Vegetarian Society (UK) in
March 1995.]