Nuts About Nuts

It’s no lie that we’re nuts about nuts here at Prahran Market, Australia’s premiere food market! We love them as snacks, mixed into salads, sprinkled over cakes, added to our favourite dishes… oh, the possibilities are endless!

They’re delicious, healthy and versatile; so here’s a few handy facts about some of our favourite nuts and ways to use them.

Oh, and once you’ve finished reading, head to the epicentre of our food market, Harvest Hall and check out 53 Degrees East, Ripe Raw n Alive (known for its amazing high-quality organic food, including organic nuts!) and The Sweet and Nut Shop where you’ll find a large variety to choose from.

And remember: to keep nuts as fresh as possible, remove them from the bag when you get home and store in an airtight container. They’re best kept in the fridge for up to four months, but can also be stored in the freezer for up to six months. But, if you’re storing in the fridge or freezer, remember to bring the nuts back to room temperature before eating them to ensure the best flavour. Also, nuts purchased in the shell are always going to last longer than those already shelled.

Almonds

Did you know that Australia is the second-largest producer of almonds in the world behind America?

Almonds are popular raw as a healthy snack (in moderation) but are also great in cooking and baking. They contain healthy fats, fibre, protein, magnesium and Vitamin E, making them a great addition to meals.

Ideas for almonds:

• Enjoy a handful as a snack
• Add sliced almonds into a muffin mix or sprinkle over cakes
• Put them in the food processor to make your own almond butter
• Spread almond butter onto sliced apple
• Include toasted almonds with vegetables, such as green beans

Food recipes to try:

• Brown butter, pomegranate, almond and dill roast salmon
• Pear and frangipane tart

Pistachios

Fun fact: Pistachios are known as the ‘happy nut’ in China and the ‘smiling nut’ in Iran because, with the shell on, it looks like it’s smiling!

Believe it or not, most pistachio production in Australia is along the Murray River, and in 2019 Australia produced 2,300 of pistachio nuts.

High in fibre, protein and antioxidants, and low in carbs, pistachios are a source of Vitamin E, Magnesium and Potassium.

Enjoy pistachios:

• Added to your granola or muesli
• Use crushed pistachio in a bread crumb mix to crust meat or goat’s cheese
• Enjoy them on their own!
• Top your salad with chopped or whole pistachios
• Sprinkled over ice-cream

Food recipes to try:

• Rolled pork neck with figs and pistachio
• Apricot, raspberry and pistachio galette

Pecans

Raw pecans are cholesterol-free, sodium-free and low in carbs. They contain protein, healthy fats and fibre, and are also a good source of calcium, magnesium and potassium.

They have a buttery and naturally sweet flavour, making them a tasty snack.

How to enjoy pecans:

• Toss pecans into leafy greens for a salad with extra crunch
• Stir chopped pecans into oatmeal with cinnamon
• Add chopped pecans to banana bread or blueberry muffins
• Crush pecans and top baked squash or mashed sweet potato

Recipes to try:

• Pecan, pear and holy goat la luna ring cheese pizza
• Buttery spiced fig tea cake

Walnuts

Walnuts are versatile and have many health benefits. They are richer than most other nuts in polyunsaturated fats, mainly Omega-6 fatty acid (linoleic acid), and full of Omega-3, Vitamin E and B-complex groups. They’re also a rich source of minerals including Copper, Folic Acid, Phosphorus and Manganese.

Ideas for eating walnuts:

• As a healthy snack on their own
• As a topping on yoghurts, desserts or meat
• In cakes and biscuits
• As part of a cheese platter

Food recipes to try:

• Pan-roasted Brussel sprouts with walnuts
• Walnut and roasted red pepper dip

Chestnuts

Chestnuts were introduced to Australia during the gold rush in the 1850s and, since then, have continued to gain popularity for their mildly sweet taste and versatility.

Nutritionists especially love chestnuts as they’re relatively low in calories and fats, but high in antioxidants. Chestnuts are packed with nutrients including Copper, Manganese, Thiamine, Folate, Riboflavin, Potassium and Vitamins B6 and C. Not to mention, they’re high in fibre and Vitamins B3, B5 and K as well as phosphorus and magnesium.

Enjoy chestnuts:

• Eaten on their own, boiled or roasted
• As part of a stir-fry or gnocchi dish
• In your favourite roast turkey or chicken stuffing
• As a buttercream

Food recipes to try:

• Chicken, Chestnut and Kale Stir Fry
• Acorn Squash with Chestnut and Wild Rice Stuffing

Health information sources:

• https://www.healthline.com/nutrition/9-proven-benefits-of-almonds#TOC_TITLE_HDR_11
• https://www.medicalnewstoday.com/articles/322899#benefits-of-pistachios
• https://www.webmd.com/diet/health-benefits-pecans#1
• https://www.healthline.com/nutrition/foods/walnuts#vitamins-and-minerals
• https://www.healthline.com/nutrition/chestnuts-benefits#9.-Delicious-and-easy-to-add-to-your-diet