What are good alternatives to nuts?
Alternatively, you may also be able to use coconut – desiccated, cream/milk or even oil depending on the consistency you need to achieve and the type of recipe or the desired flavour.
Q: Do you have any tips for adding flavour to vegetables? Monica
There is so much you can do baked vegetables, such as sweet potato or potato, and you can add flavour to leafy greens by sauteing them in some extra virgin olive oil with some garlic. I adore adding herbs and spices to vegetables, not just to add flavour but to add some extra nutrients and phytochemicals (beneficial plant chemicals) as well.
Adding fat to vegetables can enhance their taste, and it also helps you to absorb the fat-soluble vitamins that are present, such as vitamin K in leafy greens. If you prefer cooked/warm vegetables, try baking them with a drizzle of good quality oil. Or, if you prefer a crunchy salad, you could whisk together some extra virgin olive oil, tahini, garlic and lemon juice to make a nourishing and flavoursome dressing.
Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. See drlibby.com
Adding some green veges to a smoothie can be an easy way to amp up your intake of dietary minerals if you have a nut allergy.