Walnuts are crunchy, tasty and ideal for a healthy diet. They are popular as a snack and can be prepared in various ways in the kitchen. Reason enough for NDR TV chef Tarik Rose and nutritionist Matthias Riedl to make nuts and stone fruits the main protagonists of their recipes.
Walnuts are full of healthy ingredients
Nuts have long been considered unhealthy, calorie bombs. In fact, under the shell there is up to 70% fat. However, these are mainly unsaturated fatty acids. The best-known representative is the omega-3 fatty acid. It reduces the risk of heart attack, supports the cardiovascular system and reduces the risk of diabetes. Those who eat nuts regularly also benefit from a variety of vitamins, minerals, trace elements and fiber.
But be careful: you should eat dried fruit plain and not toasted or salted. This significantly reduces the value of the health properties. In the nut ranking, due to its healthy ingredients, walnuts are in undisputed first place and contain a particularly high amount of Omega 3 essential fatty acids. It is also rich in magnesium, potassium, folic acid, iron and vitamins.
Waldorf salad with cream cheese
Walnut is also a star in terms of taste. Their strong aroma and crunchy bite go especially well with a Waldorf salad. Many are familiar with the popular vegetable snack in the fresh produce section of the supermarket. But here the classic American salad is usually served with a lot of mayonnaise. In Eat Better’s kitchen, mayonnaise is replaced with cream cheese and flavored with citrus, maple syrup and walnut oil. The other protagonists of the salad are celery, celeriac and apples.
Almond pesto for fish fillet
Almonds are also one of the ten healthiest nuts. Strictly speaking, almonds are a stone fruit plant. When it comes to health, they can definitely compete with nuts. They consist of 25% protein and are therefore a good source of vegetable protein. They also contain a lot of fiber, which stimulates digestion.
Tarik Rose and Dr. Matthias Riedl combine trout fillets with almond pesto. The trout fillets are first confited. In this delicate cooking the fish is braised in oil at a low temperature. This makes it particularly juicy and preserves healthy ingredients such as omega-3 unsaturated fats, vitamins, minerals and proteins. The confit fillets are then generously seasoned with almond pesto and served with a herb salad.
Saddle of deer in hazelnut crust
Finally, for game lovers, there is the hazelnut crusted deer saddle. Hazelnuts, like all dried fruit used so far, contain many healthy and vital ingredients. Furthermore, the abundant lecithin promotes memory and the ability to concentrate.