A healthy and filling snack!

I hope none of my readers are allergic to nuts, if you are, I am sorry, skip this post!!!!

I absolutely love nuts, on their own, with a cheese board, with fruit, in salads, to garnish my cakes or my fruit bowls...

The are many ways you cam enjoy this healthy snack.

I know nuts can be expensive in the UK, but you have a Lidl (no I am not being sponsored) around, get your hands on plenty of nutty goodness for a reasonable price.

Let me share a few health facts about the most common nuts we find in supermarkets, and if you are not allergic, and they are not yet part of your diet, give them a go.

You will find that a common factor to almost all of the nuts I am going to mention is that they have heart health benefits, some more than others. But in general heart and arteries health. They help lower bad cholesterol levels, and promote healthy skin and bones too!

Almonds: almonds have plenty of minerals, amongst them: zink, magnesium and potassium, they are also very rich in antioxidant vitamin E which supports the brain, the cardiovascular and respiratory systems, is great for hair, nails and skin health. Almonds are rich in cholesterol lowering monounsaturated fatty acids, such as oleic and palmitoleic acids.

Their high fibre content also helps regulate blood sugar levels.

Cashew nuts: cashew nuts are a good source of monounsaturated oleic acid and Omega-3 alpha linolenic acid (ALA), which are both healthy fats that help protect against heart disease and cancer. Cashew nuts also contain calcium, magnesium, iron, zinc and folate, this is a great source of bone health promoting minerals. These nutrients also help with the formation of collagen, this promotes skin and body tissue health.

Because cashew contain starch, so they are useful for thickening water based dishes, such as soup, meat stews and some milky based deserts. Cashew cream made from soaked blended cashew nuts is a healthy alternative to dairy cream. I will share later on a recipe of vegan cheese I made some time back.

Chestnuts: these can be classed as the only really low fat nut as their calorie content is really low. However, they are high in fibre, beta-carotene, folate and are also the only nuts that contain a significant amount of antioxidant vitamin C. In addition to that, they contain high levels of healthy heart-friendly fatty acids like the ones found in Olive oil.

It can bu used as an alternative to wheat, eat them boiled, pureed, or roasted and added to pastries, soups, poultry, and any dish you like really. Chestnut flour is gluten-free.

Hazelnuts: high in monounsaturates, which protect the heart and help lower unhealthy cholesterol levels in the blood, also rich in Vitamins E and K. Also a rich source of folate and the vitamin B biotin which promotes healthy skin and hair.Eaten with their skins on, hazelnuts contain 3 times as much antioxidant proanthocyanidin, which helps prevent free radicals from damaging organs and cells, as other nuts.

Use it as a garnish, crushed over baked fruit, porridge, muesli, crumble toppings and savoury dishes.

Pine nuts: these little guys are a good source of protein, contains more vitamin K than other nuts, vitamin K protects bones and arteries.

They are a good source of magnesium ans potassium, which maintain a steady heart beat, lower blood pressure, and improve circulation. Although higher in fat than the other nuts, they are richer in phytosterols, plant hormones that lower "unhealthy" (LDL) cholesterol levels in the blood, reduce the risk of certain types of cancer, and enhance immune function.

These nuts are very versatile, you can add them to a meal, and they'll help create a feeling of fullness and satisfaction. You can toss them in stuffed peppers or tomatoes, courgettes, salads or pasta dishes.

Walnuts: again, this tasty rich flavoured nuts promote a healthy heart. they are a rich source of alpha-linolenic acid (ALA), and Omega-3 fatty acid. ALA helps lower "unhealthy" cholesterol levels and helps keep arteries healthy.

Walnuts are also rich in antioxidants which help reduce the risk of cancer and heart disease, and help maintain skin and tissue health. In addition, they contain serotonin, a brain chemical that can help lift depression.

They are good cooked or raw. You can use them in baked goods like cakes, or add them to your cooking, they are a good topping for yogurt and fruit bowls, or even salads.