Nuts are a great way to add flavour and texture to meals, while also adding protein and healthy fatty acids. Try these recipes to put the crunch into your lunch!
Mix together ½ a finely sliced white cabbage, 2 grated carrots, 2 chopped celery stalks, 2 tbs of golden raisins or sultanas and 2 tbs of plain peanuts. Chop an eating apple and toss in the juice of ½ a lemon and add to the salad. Stir in 1 tbs plain yoghurt and 1 tbs reduced fat mayonnaise, freshly ground black pepper and 1 tbs of freshly chopped parsley.
Makes 4 servings Nutrition information: 175 calories and 8g fat per serving.
Chicken cashew stir-fry
Heat 1 tsp sunflower oil in a non-stick frying pan or wok. Cut 2 small chicken fillets into diagonal strips and stir-fry over a high heat until cooked through. Add one sliced onion, ½ red and ½ green pepper, sliced, ½ inch of fresh ginger, peeled and grated and a crushed clove of garlic.
Cook for a few minutes. Stir in 2 tbs of oyster sauce, 2 tbs light soy sauce and the contents of a small tin of waterchestnuts, drained. Cook for another couple of minutes until heated through and top with 2 tbs of cashew nuts. Serve with noodles or rice.
Makes 2 servings. Nutrition information: 325 calories and 16g fat per serving.
In a large bowl, combine 300g strong flour and 200g wholemeal flour. Stir in a sachet of dried yeast, 75g of roughly chopped walnuts and 1 tsp walnut oil. Gradually add 300ml lukewarm water, stirring in with a knife and then using your hands as the dough comes together.
Flour a worktop generously, tip out the dough and knead gently for around 10 minutes or until the dough becomes more elastic. Return to a clean bowl, cover with a damp teatowl and leave to prove in a warm place for around an hour or until doubled in size. Turn the dough back on to the floured worktop and knead gently for another couple of minutes.
Place on a floured baking tray and bake at 190 degrees C for an hour or until the loaf sounds hollow when tapped underneath.
Makes 10 slices. Nutrition information: 230 calories and 6g fat per slice.
Thanks to tescodiets.com who have provided this article.