Kokken og Biopaten: Knæk nødden og lev sundere

nødder

 

Ja, det er måske så meget sagt, men fælles for nødder er, at de indeholder sunde fedtstoffer fyldt med omega-3-fedtsyrer, som bl.a. virker ekstra godt på inflammatoriske sygdomme. Hver især har nøddesorterne unikke egenskaber, der kan bidrage til din sundhed – og smagsnuancer til lækre retter på middagsbordet, mellemmåltider og meget mere.

 

Af Ansofi Amalieh Larsen.
Artiklen blev bragt i magasinet sund-forskning og //mig// – oktober/november 2016

 

Nødder kan sagtens blive en større del af vores kost, ikke kun som snack, men på middagsbordet. Måske gør det sig ikke gældende for den grønne is, men rå pistacienødder er rige på kalium, proteiner og kostfibre – og så er de perfekte i en tabbouleh af couscous eller i en frisk salat. Det er både nemt og lækkert at lave sin egen pesto med sine favorit-nødder og krydderurter, og så fungerer langt de fleste nøddesorter perfekt som topping på alt fra asiatiske retter til salater og risotto.

Er fredagsslik blevet til hverdagsslik? Skift det ud med et nøddefad, det fremmer både immunforsvar, nattesøvn og virker kolesterolsænkende.

Valnødder er en antioxidantbombe, der er spækket med omega-3-fedtsyrer og melatonin. Pekannødderne stabiliserer dit blodsukker, og indholdet af monoumættede fedtsyrer virker desuden kolesterolsænkende – det samme gør sig gældende for mandler. Mandler er også rige på kostfibre og E-vitamin. E-vitamin finder du også i hasselnødder, der i kombination med folinsyre og magnesium kan hjælpe på både søvn og immunforsvar.

Trænger din hud og hårpragt også til et boost, er både cashewnødder og pekannødder rige på zink, og cashewnøddernes dertil høje indhold af jern og kalium kan bidrage til en højere blodprocent og kan stabilisere blodtrykket og væskebalancen.

Økologi spiller også en rolle for kvaliteten af de nødder, du køber. Ø-mærket sikrer, at nødderne er fri for sprøjtegifte, og at de ikke er blevet behandlet med konserveringsmiddel. Hos Nøddebazaren er 78 % af de nødder, tørrede frugter og kerner, der ryger over disken, økologiske. Ud over økologiske nødder, tørret frugt, kerner og frø finder du på www.nøddebazaren.dk inspiration til opskrifter – og så planter de et træ, hver gang du handler hos dem. What’s not to like?

 

– Go nuts!

 

Opskrift: Grøn pesto med macadamianødder

– Du kan sagtens bruge fx hasselnødder, valnødder eller mandler, hvis ikke du har macadamia i køkkenskuffen.

 

Ingredienser:
En god håndfuld macadamianødder
En god håndfuld persille
En god håndfuld basilikum
En lille håndfuld mynte
1 dl solsikkekerner
2 fed hvidløg
Olivenolie
Salt & peber

Fremgangsmåde:
Blend nødder sammen med de resterende ingredienser. Massen må gerne være lidt “grov” i det. Virker pestoen tør, kan du tilsætte mere olivenolie.

 

Opskrift: Saltristede mandler, 300 gram

Det skal du bruge:

  • 300 g mandler
  • 215 g groft salt
  • 7,5 dl vand

 

Sådan gør du:

Kog vandet op, og tilsæt det grove salt i en gryde

Rør i det, til al salt er opløst

Tag gryden af kogepladen, og tilsæt mandlerne

Lad stå i 20 minutter. Hæld vandet fra, og spred mandlerne ud på en bageplade

Bag dem i ovnen ved 175 grader i ca. 15 minutter – vend evt. mandlerne en gang eller to.

 

Brug dem som snack eller på toppen af salaten – men husk, at mandlerne ikke er lige så sunde, når de er badet i salt.

 

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