The world cup is around the corner and everywhere seems to be getting into the Brazilian spirit!
Whether your into football or not, there's always a recipe to be inspired and today that's brazil nuts..
Brazil nuts are actually edible seeds, best enjoyed unsalted for health benefits. You can purchase raw nuts in the shell and boil to soften the shells or purchase dry roasted. Since brazil nuts contain high amounts of fat (though the fats are healthy “unsaturated), limit consumption of brazil nuts to three times/week. One serving of brazil nuts is around eight medium-sized nuts.
Here are some of the health benefits of brazil nuts:
- Selenium- Brazil nuts are especially rich in selenium, which helps your body use the protein found in nuts. This makes them an especially good source of protein for vegetarians. Selenium helps support the immune system and is a very powerful antioxidant. In a recent study, brazil nuts were found to help prevent breast cancer. Selenium is also associated with prostate health.
Keep in mind that unshelled nuts contain four times the amount of selenium. You will have to boil the shells to soften.
- Magnesium- Brazil nuts are rich in magnesium, which is important to nerve and muscle function.
- Zinc- The zinc in brazil nuts help strengthen the immune system, as the numerous zinc cold remedies available at your local pharmacy attest.
- Vitamin E- Vitamin E, found in brazil nuts, is an important contributor to heart health.
http://www.favehealthyrecipes.com/Healthy-Eating/Health-Benefits-of-Brazil-Nuts-and-Top-Recipe#7qFtDeVytxtUiH8W.99
Below is a recipe for a deliciously simple brazil nut salad; whether it's for a party or a healthy lunch, why not give it a go?
what you need
1
Tbsp. balsamic vinegar
2
tsp. GREY POUPON Dijon Mustard
2
tsp. honey
1
oz. goat cheese, crumbled
4
oz. BREAKSTONE'S FREE or KNUDSEN FREE Fat Free Cottage Cheese
2
cups chopped romaine lettuce
1
medium red pepper, chopped
3
Brazil nuts, chopped
1
medium banana
1
On-the-Go packet
1
bottle of water, 20 fl oz
make it
IN a small bowl mix vinegar, mustard, and honey; season to taste with favourite salt-free seasoning. In a separate small bowl, blend crumbled goat cheese with cottage cheese. Lay lettuce on plate and top with cheese mixture. Arrange chopped red pepper in a circle around salad. Place sliced nuts on top of the cheese and drizzle with vinegar mixture.
http://www.kraftrecipes.com/recipes/goat-cheese-brazil-nut-salad-58696.aspx
