How a handful of nuts a day fights bad cholesterol | cooking and eating

Sisters Jansen & Jansen say the best diet is a lifestyle. They cook the Mediterranean and write books about it. Today: It’s all about nuts and seeds.

What is Mediterranean cuisine without nuts? “We wrote about nuts long before the Nutrition Center changed their advice, and the few daily amount of nuts were added to the tips,” Janine says. “But beware: the unroasted and unsalted nuts.”

healthy fats

Mini-lecture on healthy fats by an anime cardiologist: “Nuts help lower the level of bad LDL cholesterol. They do this because they contain many unsaturated fatty acids: omega-3 or omega-6. We wrote earlier about these special fats. Nuts contain It also contains a lot of fiber, protein and antioxidants. But unfortunately also a lot of calories, so limiting that handful per day, about 35 grams.”

By the way, most nuts are not nuts, such as walnuts and almonds. Many nuts are actually stone or legumes. “But ah,” says Janine, “what does it matter?” Anyway, a nut like this is an absolute winner.” A few walnuts each day is more than good. “Walnuts contain a relatively high amount of alpha-linolenic acid (ALA), which is the vegetable form of omega-3,” Annemieke explains. The other two forms of omega-3s, EPA and DHA, are mainly found in oily fish.”

Watch out for the Brazil nuts

Brazil nuts are healthy, too, but the following applies: Don’t eat too many of them! “First, you get very fat,” Janine says. Second, walnuts and Brazil nuts both contain selenium. An excellent antioxidant, but in large quantities it becomes harmful. Eat at most two a day.”

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Anime and Janine Janssen. © Janssen & Janssen

Almonds and hazelnuts are omega-6 suppliers, which are also an excellent fatty acid, says Janine. “But know that with a few almonds and hazelnuts a day you really get enough omega-6.”

Then we have peanuts, which are actually a legume. And cashew nuts, which contain relatively more starch. They contain more saturated fat than other nuts, and therefore are slightly less useful, assures Anime. “By the way, nuts lose some of their antioxidant power when you remove their skin,” Janine adds. “So don’t do that.”

linseed fan

The omega-3 form of ALA we talked about earlier can be seen almost with the naked eye in flaxseed. “This makes flaxseed one of the healthiest seeds,” Annemieke says. “But also because of the high fiber content. We are big fans of flaxseed, although you have to pay attention here as well.” Flax seeds contain cyanogen that our body can convert into toxic cyanide. When heated, these toxins are destroyed. Our advice: Limit your daily dose to two tablespoons per day.

Other seeds are also healthy, like sesame seeds. “Mediterranean tahini is made from this,” Anneki knows. “Poppy seeds and pumpkin seeds also contain good fats and antioxidants.”

Today, the two sisters prepare a meal that includes the king of nuts: walnuts. Exciting challenge: they make a dough where butter is replaced with oil.

Salty walnut and mushroom pie with spinach salad with blueberries and crunchy sesame seeds

Ingredients For the cake:
150 grams of flour
1 teaspoon baking powder
1 egg
3 tablespoons water
4 tablespoons cooking oil (rice or regular olive oil)
Salt, pepper and fresh nutmeg
100 grams of walnuts
150 grams of ricotta
2 garlic cloves
100gm of cheetax
250 gm chestnut mushrooms
cooking oil
150g Talegio or other easy-to-melt cheese

to prepare

Make a paste of flour, baking powder, eggs, water, cooking oil and add a pinch of salt (!). Make a ball and put it in the fridge for an hour.
– Preheat the oven to 180 degrees Celsius. Grease a plate with the oven and push the dough over the plate with a high edge. Prick the dough in a few places. Cover with baking paper and bake blind (that is, with a dummy filling) for 15 minutes.
Toast the walnuts in a frying pan, put them in a sturdy bowl or bowl and grind them well. Mix it with the ricotta and season with salt, pepper and ground nutmeg. Spread this over the bottom of the cake.
– Cut the garlic cloves and fry them in oil, add the shiitakes and mushrooms, fry them a little, and season with salt and pepper. The cake is covered with it. Break the taleggio into small pieces and place on the cake. After half an hour the cheese melts and becomes a little brown.

Filling Ingredients:
50 grams hazelnut
400 g of beans
juice of half a lemon
cooking oil
Salt and Pepper
Extra virgin olive oil

to prepare

Remove the ends of the beans and cut them into slices that are not too thin. Fry the hazelnuts and remove them from the pan. Put the beans, sprinkle with lemon juice and let cook with the lid on the pan for 5 to 10 minutes, depending on your preference; We find them soft after 5 minutes (note: the more tender, the lower the nutritional value). Add hazelnuts to string beans. A pinch of salt, pepper, and a bit of flavorful oil finishes it all.

salad Components:
cooking oil
20 grams white sesame
1 teaspoon honey or maple syrup
100g baby spinach leaves
50 grams of berries
Splash of lemon juice or vinegar
Extra virgin olive oil
Salt and Pepper

to prepare

Heat a little cooking oil in a pan and add sesame seeds and honey. Stir well, let it heat up a bit and then remove from heat. Once cooled, the seed becomes nice and crunchy. Divide the spinach in a bowl, put the blueberries and sesame seeds on top, squeeze a little lemon juice, add a little salt, more pepper and olive oil here too.

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