Nuts
Nuts are a versatile ingredient that combines exceptional nutritional value with broad culinary potential. They contain protein, unsaturated fats, vitamins E and B, magnesium, phosphorus, and other micronutrients. Nuts are widely used in dishes from different world cuisines – from Eastern sauces to European pastries. They are added to salads, desserts, porridges, sauces, or eaten on their own. Learn more about salad ingredients in the corresponding section.
Different Types of Nuts
Walnuts: Versatility and Benefits
Walnuts are one of the most common types of nuts, known for their rich flavor, crunchy texture, and high nutritional value. They are packed with omega-3 fatty acids, protein, fiber, B-group vitamins, vitamin E, and minerals such as magnesium, zinc, and copper. This makes them beneficial for cardiovascular health, brain function, and overall immunity. In cooking, walnuts are indispensable: they are added to salads, meat dishes, baked goods, desserts, porridges, and even sauces. They are especially popular when combined with beets, cheese, apples, honey, and yogurt. Walnuts can be chopped for topping, ground into a paste, or used whole in both sweet and savory recipes. In Caucasian cuisine, rich sauces like satsivi or basic vegetable dressings are made with walnuts. They pair well with vegetables, fruits, cheeses, and grains. For example, a salad with beets, soft cheese, and fruits combined with walnuts offers a complex texture and balanced taste. This classic pairing is often found in vegetarian and festive recipes.
Almonds: From Desserts to Sauces
Almonds are among the most refined and nutritious nuts, widely used in both cooking and dietary nutrition. They are rich in vitamin E, protein, monounsaturated fats, calcium, and magnesium. Almonds support healthy skin, blood vessels, the immune system, and metabolism. Their delicate texture and mildly sweet flavor make them a versatile ingredient. In cooking, almonds are used in many forms: raw, roasted, blanched, sliced, as flour, paste, or milk. They are added to cakes, cookies, muffins, creams, and marzipan. Almonds also work well in sauces, salads, meat, and fish dishes, especially in Mediterranean cuisine. Thanks to their gentle flavor, they go well with aromatic herbs, citrus fruits, and spices. Almond paste or almond milk are lactose-free alternatives that have become popular in modern diets. Combined with dairy products, almonds enhance flavor and create refined dessert compositions, creams, or breakfast blends. They are also added to muesli, granola, cheeses, and yogurts.
Hazelnuts, Pistachios, and Cashews: Popular Flavors
Hazelnuts, pistachios, and cashews are nuts with a soft yet distinctive flavor, widely used in desserts, snacks, and main dishes. Hazelnuts have a buttery texture and aroma that intensifies when roasted. They are high in vitamin E, folic acid, and antioxidants. They are commonly used in chocolate products, creams, pralines, and pastry fillings. Pistachios have a characteristic sweet flavor and greenish hue, making them both tasty and decorative. They are used in ice cream, cakes, pilafs, salads, and even sausages. Rich in protein, potassium, lutein, and vitamin B6, pistachios are a valuable addition to the diet. Cashews, in turn, have a smooth, creamy texture and mildly sweet taste. They are often added to Asian dishes, sauces, creams, or used as a base for vegan cheeses and milk. These nuts are highly versatile and pair well with vegetables, rice, legumes, and fruits. For instance, pilaf with vegetables and roasted cashews or pistachios gains a new depth of flavor. Such dishes are typical in Indian, Eastern, and Mediterranean cuisines.
Pine Nuts and Peanuts: A Nutritious Dietary Base
Pine nuts are small seeds from pine trees with a delicate flavor, buttery texture, and an impressive content of fatty acids, protein, zinc, and magnesium. They are especially valued for their vitamin E and the amino acid arginine, which supports the immune and cardiovascular systems. In cooking, pine nuts are used in spreads, salads, sauces, pastries, and desserts. They are a key ingredient in classic pesto sauce. Peanuts, despite their name, are botanically legumes but are treated as nuts in cooking. They are rich in protein, vitamins B3 and E, folic acid, and antioxidants. Peanuts are used in various forms: roasted, salted, as paste or flour. They are a common component in bars, cookies, Asian sauces, snacks, as well as a base for vegan desserts and smoothies. Both types of nuts are high in calories, but in moderation, they provide long-lasting satiety and health benefits. They pair well with grains, vegetables, spices, and dairy. For example, peanut butter or pesto with pine nuts and olive oil adds depth, aroma, and balanced flavor to dishes.
Nuts in Cooking: From Spreads to Coatings
Nuts are not only a snack or garnish but also an active functional component in cooking. They are used to make nut butters (peanut, almond, cashew), which serve as spreads, sauce bases, or additions to porridges, smoothies, or desserts. Combined with honey, chocolate, or yogurt, nuts create a rich flavor and increase the nutritional value of dishes. Chopped nuts are widely used as a coating – especially for meat, fish, or vegetables. This adds a crispy texture and aroma, replacing traditional breadcrumbs or flour. Nuts are also used in fillings for roulades, strudels, cakes, and pies. In vegan cuisine, nuts are the base for making cheese, milk, cream, and dessert masses that completely replace animal-derived products. Nuts pair beautifully with a wide range of ingredients – from sweet to savory. For example, nut butters or crumbles combined with bread make a complete nutritious snack and are also used to prepare sandwiches or energy bars. This versatility makes nuts one of the most valuable ingredients in everyday diets.