What are good al­ter­na­tives to nuts?

South Waikato News - - Your Health -

Email your ques­tions for Dr Libby to ask.dr­libby@fair­fax­me­dia.co.nz. Please note, only a se­lec­tion of ques­tions can be an­swered. as cashews.

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. with veg­eta­bles to en­hance their flavour – even dif­fer­ent cook­ing meth­ods can im­pact flavour. For ex­am­ple, bak­ing cau­li­flower brings out its flavour much more than steam­ing or boil­ing does.

Add to the cau­li­flower some spices such as turmeric, cumin and pa­prika and a driz­zle of good qual­ity oil, pop it in the oven to bake and you’ll have a de­li­cious side for a meal.

Rose­mary is also lovely with 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.


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.

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