Go Nuts!

Barbara Wilson
Nutritionist

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!

Waldorf coleslaw

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.

Walnut Bread

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.

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Thanks to tescodiets.com who have provided this article.