As it’s almost Halloween time, many of us will be celebrating pumpkin (and with good reason), but I’m here to shout about another nutritional ingredient – nuts. Almonds, cashews and pistachios often seem to be highlighted ahead of peanuts, yet when enjoyed in moderation they too provide a number of nutritional benefits.
Peanuts are grown underground and, believe it or not, are actually a legume. Experts believe peanuts can promote feelings of satiety – great for when kids experience mid-afternoon pangs of hunger – while a daily intake of just 40 grams can help reduce the risk of heart disease.
One way to pack your diet with peanuts is through a flavour-packed dressing. Combine two garlic
cloves, half a chopped red chilli, two tablespoons peanut butter, one tablespoon agave syrup, two teaspoons each grated ginger, light soy sauce and lime juice and one teaspoon sesame oil in a jar with a lid. Season and add 100-150ml water before shaking well.
I love to drizzle this protein-rich dressing over a salad of cooked prawns and crunchy Asian greens. Prawns are another top source of nutrition – in every 100 grams there are 25 grams of protein and just 115 calories – but this dressing is really versatile, so try it with chicken or beef, if you prefer.
As always, I can’t emphasise enough the importance of eating high-quality produce. By focusing on the nourishing experiences that fresh vegetables, lean protein and healthy fats – such as nuts – offer, you’ll find that you can reach a new health platform in no time.
words by Catherine Williams, qualified fitness professional and nutrition consultant. She is also the co-founder of Pure Fitness.