Nuts and Seeds contribution to the Australian Mediterranean Diet (2024)

So much to say about the unpretentious nut. So many varieties originating from diverse areas of the globe. Such manifold array of nutrients and flavours spread throughout all the different nuts. So much health to be gained by bringing them into our eating regime.

Here we simply seek to raise awareness for those yet to experience and enjoy nature’s nutty bounty. We’ll weave around the almond, the pistachio, the nut from Brazil, and the walnut that looks like a brain and in so doing gives us a clue as to what it might be good for. We’ll dive into some of their essential nutrients and how to combine different varieties so as to optimise our nutrient intake.

We will marry nuts and some seeds like chia, sunflower and pumpkin into a nut butter recipe made for the gods yet available to many fortunate humans like us. And we’ll judicially add organic Australian flaxseed oil to the recipe to tweak the omega 3 to omega 6 ratio so that it provides significant anti-inflammatory benefits to the human.

And of course, because this author lives in Australia, we will touch upon the lesser known Australia wild bush nuts used by our indigenous brothers and sisters for literally thousand of years and still available today.

Interweaving through all these delights is olive oil and, like the nuts and seeds on display here, is the corner stone of the whole food, nutrient dense eating regime, also know as the Mediterranean Diet. Lets go…

Parts 1 and 2 of this series on the Mediterranean Diet and Olive oil are shown below.

Nuts & Seeds stay fresh

Nuts and seeds are truely whole foods, like the sunflower seeds above, straight from the sun flower in a garden and ready to eat once shelled. You don’t have to eat nuts or seeds to survive, yet the variety on offer through nature gives us an easy and enjoyable way to get energy and nutrients that indeed help us thrive, not just survive. Plus, extraneous additives and preservatives are not needed, and you can squirrel away nuts in the shell for months and months and years at a time. Two examples -

Almonds and walnuts can stay edible and fresh for varying lengths of time while in the shell, depending on storage conditions. Here are some general guidelines:

Almonds:

• In the Shell:

  • Room Temperature: Almonds in the shell can stay fresh for up to 8 months if kept in a cool, dry place away from direct sunlight.

  • Refrigerated: They can last up to 1 year when stored in the refrigerator.

  • Frozen: In the freezer, almonds can stay fresh for 1-2 years.

Walnuts:

• In the Shell:

  • Room Temperature: Walnuts in the shell can stay fresh for up to 6 months if kept in a cool, dry place away from direct sunlight.

  • Refrigerated: They can last up to 1 year when stored in the refrigerator.

  • Frozen: In the freezer, walnuts can stay fresh for 1-2 years.

So, welcome to our nutty extravaganza!

Let’s crack open the wonderful world of nuts—those crunchy, munchy powerhouses that make our snacks smarter, our desserts divine, and our hearts healthier. Whether you're an almond aficionado, a walnut worshipper, or a cashew connoisseur, we hope to have something of interest for your taste buds.

But first, where do the most common nuts originally come from? And let’s include their latin names.

Almond (Prunus dulcis) Originated in Iran and the surrounding area.

Brazil nut (Bertholletia excelsa) Native to tropical South America where the nuts are gathered from forest trees growing in the wild.

Cashew (Anacardium occidentale) Originated in northeastern Brazil and widely grown in the tropics.

Chestnut (Castanea spp.) Native to temperate regions of the Northern Hemisphere, and was at one time a staple crop in some regions.

Coconut (Cocos nucifera) Grown throughout the tropics.

Hazelnut (Corylus avellana)Native to temperate regions of the Northern Hemisphere.

Macadamia (Macadamiaspp.) Indigenous to Australia and an important food for theAboriginal peoplesbefore Europeans arrived.

Peanut (Arachis hypogaea)Originated in South America and may have been in cultivation for 10,000 years. Widely grown in the tropics.

Pecan (Carya illinoinensis) Native to the southern United States and northern Mexico.

Pine nuts (Pinusspp.) Northern hemisphere.

Pistachio (Pistacia vera) Native to Central Asia, where it is a desert tree.

Walnut (Juglans regia) and Black walnut (Juglans nigra) J. regiaoriginated in south eastern Europe, western/central Asia, andJ. nigra originated in the eastern United States.

Thanks to wikipedia for the list and the links

Classification of Nuts and Seeds

We are really speaking about Tree Nuts, TRUE Nuts, Drupes, Seeds and Legumes

Drupes are fruits with an outer fleshy part surrounding a single shell with a seed inside. Many tree nuts are actually seeds of drupes.

"Tree nuts" is a broad, informal classification that includes various types of nuts that grow on trees. This category overlaps with the botanical classifications of drupes, seeds, and legumes. Here's how tree nuts fit into these categories:

Tree Nuts

Tree nuts are a diverse group of nuts that grow on trees. They include nuts that fall into the categories of drupes and true nuts. Tree nuts are commonly used in culinary contexts and include many popular nuts.

Drupes (sub-category of Tree Nuts)

Drupes are fruits with an outer fleshy part surrounding a single shell with a seed inside. Many tree nuts are actually seeds of drupes.

• Examples of Drupes (Tree Nuts):

  • Almonds (Prunus dulcis): The edible almond is the seed inside the pit of the fruit.

  • Walnuts (Juglans regia): The edible part is the seed inside the husk and shell.

  • Pecans (Carya illinoinensis): The edible pecan is the seed inside the fruit's hard shell.

  • Cashews (Anacardium occidentale): The cashew nut is the seed inside the shell, which is attached to the cashew apple.

  • Macadamia Nuts (Macadamia integrifolia): These are seeds of a follicle, a specific type of fruit structure related to drupes.

  • Pistachios (Pistacia vera): The pistachio is the seed of a drupe.

  • Coconuts (Cocos nucifera): The edible part is the seed inside the fibrous husk and hard shell.

Seeds (sub-category of Tree Nuts)

Seeds are the reproductive part of a plant, capable of developing into another plant. They are typically encased within a fruit.

• Examples of Seeds (Tree Nuts):

  • Pine Nuts (Pinus spp.): These are the seeds of pine cones.

  • Brazil nut (Bertholletia excelsa): this nut comes from the Brazil nut tree. The large fruit of the tree is a hard, woody capsule containing 10-25 seeds, which are the Brazil nuts we consume. These seeds are encased in a thick shell.

TRUE Nuts (sub-category of Tree Nuts)

True nuts are hard-shelled fruits that do not open to release their seed. They develop from a single ovary and have a hard outer shell that encases the seed.

• Examples of True Nuts (Tree Nuts):

  • Acorns (from oak trees)

  • Beech Nuts (from beech trees)

  • Chestnuts (from chestnut trees)

  • Hazelnuts (from hazel trees)

  • Hickory Nuts (from hickory trees)

  • Horse Chestnuts (from horse chestnut trees)

Legumes (not typically classified as Tree Nuts)

Legumes are a type of fruit that develops from a simple carpel and usually dehisces (opens along a seam) on two sides. They belong to the legume family, Fabaceae.

• Example of Legumes:

  • Peanuts (Arachis hypogaea): Peanuts grow underground and are the seeds of legume pods. They are not tree nuts but are often grouped with nuts in culinary contexts due to similar usage and allergenic properties.

A final word about the great Australian Macadamia Nut

Macadamia nuts are not considered true nuts in the strict botanical sense. Instead, they are classified as seeds of a follicle. Here’s why:

Botanical Classification:

• True Nuts: True nuts are hard-shelled fruits that do not open to release their seed. They develop from a single ovary and have a hard outer shell that encases the seed. Examples include acorns, chestnuts, and hazelnuts.

• Macadamia Nuts: Macadamia nuts grow inside a hard, woody shell, which in turn is encased in a green husk. Botanically, this makes them seeds of a follicle, not true nuts.

Follicle: A follicle is a type of simple dry fruit that splits open along a seam to release its seeds. The macadamia seed is contained within a tough, woody shell, which is surrounded by a fibrous husk. When the fruit matures, the husk splits open to reveal the hard shell inside, which houses the edible seed.

Are Acorns and Beech Nuts actually edible?

I grew up with Acorns and Beech Nuts.

As we will see latter in Hartmut’s famous nut butter recipe and the more traditional Australian indigenous diets - preparation is key to remove potentially natural toxic compounds in some nuts and seeds - by following simple preparation steps, beech nuts and acorns can be safely and deliciously incorporated into a meal or recipe if they are available.

Beech Nuts:

• Edibility: Beech nuts are edible and can be eaten raw or cooked. However, they contain small amounts of tannins, which can be bitter and astringent.

• Preparation:

  • Raw: Beech nuts can be eaten raw in small quantities. It’s best to remove the outer shell and any remaining husk.

  • Roasting: Roasting beech nuts can enhance their flavor and reduce the bitterness from tannins. Simply shell the nuts and roast them in an oven at a low temperature until they are golden brown.

  • Ground: Beech nuts can also be ground into a flour and used in baking or as a thickening agent in soups and stews.

Acorns:

• Edibility: Acorns are edible but contain high levels of tannins, which make them bitter and potentially harmful if consumed in large quantities without processing.

• Preparation:

  • Leaching: The most important step in preparing acorns is leaching them to remove the tannins. This can be done by:

    • Cold Water Leaching: Soak the shelled acorns in cold water, changing the water several times a day until the water no longer turns brown and the bitterness is gone. This process can take several days.

    • Boiling Water Leaching: Alternatively, boil the shelled acorns in water, changing the water several times until it remains clear and the acorns are no longer bitter. This method is quicker but may affect the texture of the acorns.

  • Drying: After leaching, dry the acorns thoroughly. They can be eaten as is or ground into acorn flour for baking and cooking.

  • Roasting: Roasting leached acorns can improve their flavor. Spread the dried acorns on a baking sheet and roast them in an oven at a low temperature until they are crisp and slightly browned.

Nutritional Benefits:

• Beech Nuts: Rich in fats, proteins, and carbohydrates, beech nuts also provide vitamins and minerals such as magnesium and potassium.

• Acorns: High in carbohydrates and a good source of fiber, acorns also contain vitamins and minerals like potassium, magnesium, and calcium.

Equipment needed for making highly nutritious & tasty nut butter at home

It is definitely possible to make very smooth nut butter at home using a food processor. The key to achieving a smooth texture lies in using a powerful food processor that can handle continuous processing without overheating. Here are some specifications and recommended brands/models that can achieve this:

Key Food Processor Specifications for Making Smooth Nut Butter:

1. Motor Power:

   • Look for a food processor with a powerful motor, ideally 700 watts or higher. A strong motor ensures that the machine can handle the prolonged processing needed to achieve a smooth consistency.

2. Durable Blades:

   • High-quality, sharp, and durable blades are essential for efficiently grinding nuts into a smooth butter.

3. Large Capacity Bowl:

   • A bowl capacity of at least 2 liters (8 cups) is preferable for making larger batches of nut butter.

4. Sturdy Build:

   • A solid, well-built food processor will be able to handle the stress of processing nuts without moving around on the countertop.

5. Continuous Processing Ability:

   • The food processor should be able to run continuously for at least 10-15 minutes without overheating. Some models are designed with cooling mechanisms to handle longer processing times.

Recommended Brands and Models:

See Also

Do Eggs Need To Be Refrigerated? Eggs Refrigeration Tips & MoreIssue issue 102 - Cooking with the Australian Womens Weekly

1. Magimix Food Processors: Hartmut’s Choice

• Magimix 5200XL ( Larger commercial kitchen versions also available)

  • Motor Power: 1100 watts

  • Capacity: 3.6 liters (main bowl)

  • Features: Comes with multiple bowl sizes, durable blades, and a quiet, efficient motor.

  • Pros: Known for its robust build quality and ability to handle tough tasks, including making nut butter.

2. Cuisinart Food Processors:

• Cuisinart DFP-14BCNY 14-Cup Food Processor

  • Motor Power: 720 watts

  • Capacity: 3.3 liters (14 cups)

  • Features: Large capacity, stainless steel blades, and powerful motor.

  • Pros: Reliable and widely recommended for making smooth nut butter.

3. Breville Food Processors:

• Breville Sous Chef 16 Pro

  • Motor Power: 1200 watts

  • Capacity: 3.7 liters (16 cups)

  • Features: Comes with multiple bowl sizes, wide feed chute, and powerful motor.

  • Pros: High-performance machine with excellent reviews for making nut butter and other tough tasks.

Coffee Grinder

You will also need a basic Coffee Grinder to grind seeds BEFORE you put them in with the other nuts in the food processor. This is particularly important for extracting key nutrients (Omega 3 Fatty Acids) from Chia, Flax and Hemp seeds along with minerals & vitamins from others like Sunflower and Pumpkin seeds. Not all food processors can grind these, especially chia seeds.

The following recipe demonstrates the utility of combining different nuts, seeds and oils - all with different strengths as to the amounts of a particular mineral, vitamin or omega 3 fatty acid - and ending up with a very nutrient dense AND nutritionally optimised & balanced recipe - in this case home made NUT BUTTER

Hartmut’s Super-Cali-Fragilistic Nut Butter recipe that can be infinitely tweaked to your taste buds and nutritional requirements

This recipe demonstrates the utility of combining different nuts, seeds and oils - all with different strengths as to the amounts of a particular mineral, vitamin or omega 3 fat - and ending up with a very nutrient dense AND nutritionally optimised & balanced recipe - in this case home made NUT BUTTER

First to set the scene, let’s demonstrate the differing nutrient profile and compare Almonds, Walnuts and Brazil nuts. These values are approximate and can vary slightly depending on the source and specific variety of the nuts. However, the values are close enough to demonstrate the unique contributions of each nut species.

Here is a comparison of the vitamin content in almonds, walnuts, and Brazil nuts (values are in mg or µg per 100 grams):

Key Points: Vitamin K and C only in Walnuts with Vitamin A highest in Walnuts. Vitamin E very high in Almonds, HOWEVER see the breakdown of different Vitamin E forms later in this article that has particular relevance to walnuts. Almonds have greatest amounts of the Vitamins Niacin and Riboflavin.

Here's a comparison of the omega-3 fatty acid content in almonds, walnuts, and Brazil nuts:

Walnuts are notably high in omega-3 fatty acids compared to almonds and brazil nuts.

Here's a comparison of the saturated fat and fibre content in almonds, walnuts, and Brazil nuts:

Good fibre all around with Almond highest, while Brazil nuts have highest Saturated Fat

Here's a breakdown of the various forms of Vitamin E (including alpha-tocopherol and gamma-tocopherol) found in almonds, walnuts, and Brazil nuts per 100 grams.

Almonds: High in alpha-tocopherol, which is the most studied form and perhaps consequentially the most active form of Vitamin E in the body, according to current research. Walnuts: Rich in gamma-tocopherol, which is the predominant form of Vitamin E in walnuts. Brazil Nuts: Contain significant amounts of both alpha-tocopherol and gamma-tocopherol, with a higher amount of gamma-tocopherol.

Note that Gamma tocopherol is particularly effective at detoxifying reactive nitrogen species, such as peroxynitrite, which alpha tocopherol does not do as efficiently. This function helps protect cellular components from nitrosative stress, reducing potential damage to DNA, proteins, and lipids. Also While both alpha and gamma tocopherols have anti-inflammatory properties, gamma tocopherol is more effective at inhibiting the synthesis of specific pro-inflammatory molecules, such as prostaglandins and cytokines, providing a unique pathway for reducing inflammation. And Gamma tocopherol can influence nitric oxide metabolism by scavenging reactive nitrogen species and preventing their harmful effects. This is a distinct benefit not shared by alpha tocopherol and plays a crucial role in maintaining vascular health and preventing endothelial dysfunction. These attributes are all important for protecting the brain and other vulnerable body tissues. SEE NERD ALERT at end for more on latest research on different forms of Vitamin E in nuts and their unique effects.

Total Vitamin E Declaration:

When total Vitamin E is declared on a nutritional label, it usually refers to the content of alpha-tocopherol alone. This is because alpha-tocopherol is the most biologically active form of Vitamin E in the human body and the most commonly measured in food and supplements. However we are still understanding the importance of the other forms, especially Gamma Tocopherol in Walnuts.

Let’s introduce standard (more realistic) serving sizes for each type of nut and show the % RDI of minerals in the table below. Typically, a standard serving size for nuts is about 28 grams (1 ounce).

Here's the comparison of the mineral content in almonds, walnuts, and Brazil nuts for a 28-gram serving, along with the percentage of the Recommended Daily Intake (RDI) for a woman of childbearing age in Australia:

Standard Serving Size: 28 grams

Extraordinary, but at this serving size Almonds and Brazil nuts supply about 1/4 of the recommended daily intake (RDI) for Magnesium. All nuts provide very generous Coper, Phosphorous and Manganese levels. The stand out of course is the Brazil nut with off the scale amounts of Selenium. It’s recommended to eat no more than about 3-5 Brazil nuts per day as Selenium can be toxic to the human in high amounts.

Nutritional contribution of the added Olive Oil and the organic Flaxseed oil.

So before we combine all the ingredients, let’s have a look at the nutritional contribution of the added Olive Oil and the organic Flaxseed oil.

Nutrient Content of Olive Oil and Flaxseed (for the entire recipe )

Extra Virgin Olive Oil (800 ml)

• Calories: 7072 kcal

• Total Fat: 800 g

  • Saturated Fat: 112 g

  • Polyunsaturated Fat: 88 g

  • Monounsaturated Fat: 584 g

  • Omega-3 Fatty Acids: 6.08 g

  • Omega-6 Fatty Acids: 78.08 g

• Vitamins:

  • Vitamin E: 114.8 mg

• Other Compounds:

  • Oleic Acid: 584 g

  • Polyphenols: 800 mg

Flaxseed Oil (400 ml)

• Calories: 3536 kcal

• Total Fat: 400 g

  • Saturated Fat: 36 g

  • Polyunsaturated Fat: 268 g

  • Monounsaturated Fat: 72 g

  • Omega-3 Fatty Acids: 213.2 g

  • Omega-6 Fatty Acids: 50.8 g

• Vitamins:

  • Vitamin E: 70 mg

Key contributions of Olive Oil and the organic Flaxseed oil to our Nut Butter Recipe…

Hartmut’s Super-Cali-Fragilistic Nut Butter recipe

nutrient breakdown of a 50 grams serving…

Nutrient Values for a 50-gram Serving

This is absolutely a SUPERFOOD. There are 14 essential nutrients that supply greater than 5% of the RDI and 12 greater than 10% and 6 that supply 30% or more - just from a 50gr serving of this nutter butter.

Recipe

Should make about 6-7 jars that will last for months in the fridge. I have also frozen jars for even longer storage times. The rationale for making larger amounts is that making this recipe is labour intensive.

Ingredients:

• 500 grams almonds

• 250 grams walnuts

• 100 grams Brazil nuts

• 100 grams chia seeds

• 50 grams pepitas (pumpkin seeds)

• 50 grams sunflower seeds

• 800 ml extra virgin olive oil

• 400 ml flaxseed oil

Method:

1. Preparation:

   • Assemble all the ingredients around the Food Processor and the coffee Grinder. Have jars ready to store the final amazing blend. I have recycled cheese and honey jars over the years - they are strong and lids shut nice and tight.

   • The ingredients list above is more about the approximate ratios of the individual ingredients. These ratios help establish the final nutrient concentrations in the final product as seen in the table above for a 50gr serving of nutter butter. You can of course add other nuts to your taste and preference. Other nuts may need more or less Olive Oil depending on their fat/oil content and resultant “creaminess” after blending. More nuts may require more Omega 3 ingredients like walnuts and/or Flaxseed oil and/or ground chia, hemp and flax seeds. Note that Chia and Hemp seed oil is available but still to expensive.

   • Roast any seeds or nuts like sunflower, pumpkin seed or almonds. Because nutrients are depleted when nuts and seeds are roasted, it is recommended to only roast about 5-10% of them. This is usually enough to impart that lovely roasted flavour into nut butter while maintaining the nutrient integrity of the other nuts and seeds.

   • If the nuts are clean and fresh proceed to add them to the blender. However, recently we have experimented with slight boiling the nuts for a few minutes with the view to clean them from dust and other external contaminates. Surprisingly, upon doing this, especially for the almonds (Woolworths 500gr Australian Organic Almonds), after a minute or so a buildup of scumminess on the water surface appeared. It’s up to you which method to use. The pre-boiling method takes more time and work - after the nuts are briefly boiled and rinsed, they need to be gently dried (80 degrees or less in the oven for a few hours). This extended the final nut butter’s shelf life and offers some protection from mould.

   • Gently grind any of the seeds you have in the coffee grinder careful not to overheat them, especially the omega 3 rich seeds like chia, hemp and flax seeds.

2. Mixing:

   • Combine all the prepared dry nuts and ground seeds into the food processor mixing bowl. You may have to do this in 2 stages if you have a lots of nuts or the bowl is small. Begin blending before you add the oils.

3. Blending:

   • Once the dry nuts and seed are significantly smaller and finer, start drizzling the oils into the mix, beginning with the flax seed oil until it is all in. Then begin adding the olive oil. The amount of olive oil you end up adding depends to some degree on the power of your blender (how much oil it can release from the nuts) and how liquid you want your nut butter. My preference is slightly runny - then you don’t need to use ordinary butter and if placing on bread, the bread soaks it up nicely giving a soft and moist texture to what you are eating!

   • Ensure the mixture is well combined and hom*ogenous.

4. Storage:

   • Store the mixture in any jars you have.

   • Keep it in the refrigerator to maintain freshness.

5. Usage:

   • This nutrient-dense nut butter can be used as a spread on bread, added to smoothies, combined into hot porridge on cold days, smeared on banana (YUMMY), apple or celery or consumed on its own as a teaspoon or tablespoon full as a high-energy snack.

Best to obtain the oils (and Nuts and Seeds) locally when possible. If you are in Australia, the Flaxseed Oil and the Olive Oil I use are below. They are so fresh and delicious and packed with omega 3s and polyphenols. They are available online in Australia.

Nut use and preparation by early indigenous Australians

Recent evidence indicates that Indigenous Australians have been on the Australian continent for at least 60,00 years. A variety of explanations have been put forward for continent-wide changes in Indigenous Australian subsistence patterns and site occupation during the mid-to late-Holocene period. These include social intensification and broad-spectrum resource use , population increase and ceremonial activities, large-scale climatic change and high- intensity El Niño Southern Oscillation (ENSO) activity.

There was an increase in the use of poisonous food plants including tree nuts during this period. The significant inclusion of tree nuts into rainforest hunter-gatherer diets suggests it was part of a specific regional economic development occurring across Australasia in the Holocene. It has been argued that this development was linked to a much earlier generalist late-Pleistocene subsistence strategy of habitat modification by fire and broad-spectrum plant exploitation.

Aboriginal tropical-rainforest occupation and the use of plant foods by Aboriginal rainforest dwellers was extensively recorded in the early contact period by Europeans such as explorers, botanists, Aboriginal Protectors and naturalists. Plant foods comprised a significant proportion of the Aboriginal rainforest diet, which included the collection, processing and consumption of a large number of rainforest nuts. More than 112 plants have been identified as food sources consumed by Aboriginal rainforest dwellers.

Of these, 10% to 13% are toxic and require extensive processing. Most historical descriptions emphasise specific toxic tree nuts that apparently provided an important food source during the wet season (late November through to March). Contribution of toxic nuts to the Aboriginal rainforest diet was significant, being important sources of carbohydrates, protein and fats in various quantities. It has been estimated that toxic nuts comprised around 10% to 14% of the diet of rainforest people at the time of Aboriginal-European contact. Their total contribution to the Aboriginal diet in prehistory is unknown, but considering the early ethnographic observations and estimated nutritional terra australis, it was probably considerable.

Historical descriptions of Aboriginal toxic-nut exploitation in the rainforest mostly refer to two types of walnut, Beilschmiedia bancroftii (yellow walnut) and Endiandra palmerstonii (black walnut), the ‘black pine’ nut, Sundacarpus amara, and the black bean, Castanospermum australie.

How were these nuts “detoxified?

Based on historical accounts as well as ethnographic observations, it is possible to reconstruct the processes involved in detoxification. Elaborate lawyer-cane (Calamus australis) baskets were used for the collection of nuts on the ground and lawyer-cane ropes were used for climbing trees to collect fresh nuts. Indigenous rainforest people used a sharp piece of quartz to slice toxic nuts on the Tully River, and in other areas of the rainforest region, snail-shell graters were used. Earth ovens were used to steam the toxic nuts and other foods, including meat and fish, sometimes lining the pit with river cobbles as well as ginger leaves, placing the nuts in the pit and covering them up with more leaves, and finally placing hot coals on top.

Following this baking and steaming procedure, the nuts were cracked open using a small cobble as a nut-cracking stone.

Lastly, the grated pulp was put in lawyer-cane dilly bags and leached for two to three days in a small running creek. Once leached of their toxins, the pulp was chewed and formed into a paste that was eaten raw.

Extract from - Aboriginal exploitation of toxic nuts as a late-Holocene subsistence strategy in Australia’s tropical rainforests

Images from - Transforming the inedible to the edible: An analysis of the nutritional returns from Aboriginal nut processing in Queensland’s Wet Tropics

Favourite Nut Recipes from around the world

Nuts are used in a wide variety of dishes around the world, adding flavor, texture, and nutritional value. Here are few popular recipes globally that prominently feature nuts:

1. Pesto (Italy)

Main Nut: Pine nuts

Description: Pesto is a traditional Italian sauce originating from Genoa in the Liguria region. The classic version, pesto alla genovese, combines fresh basil, garlic, Parmesan cheese, olive oil, and pine nuts. It’s commonly used as a sauce for pasta, a spread for sandwiches, or a topping for grilled meats and vegetables. One can substitute Walnuts (and/or Cashew nuts) for the Pine Nuts

Basic Recipe:

• Fresh basil leaves (lots)

• Pine nuts

• Garlic cloves

• Parmesan cheese, grated

• Extra-virgin olive oil

• Salt and pepper to taste

2. Baklava (Middle East and Mediterranean)

Main Nuts: Walnuts, pistachios, or almonds (or mixture of all three)

Description: Baklava is a rich, sweet pastry made of layers of phyllo dough filled with chopped nuts and sweetened with syrup or honey. It's a traditional dessert in many Middle Eastern and Mediterranean cuisines, each with its own variations on the filling and syrup.

Basic Recipe:

• Phyllo dough

• Chopped nuts (walnuts, pistachios, or almonds)

• Butter, melted

• Sugar

• Water

• Honey

• Lemon juice

• Cinnamon and cloves (optional)

Gado Gado (Indonesia, Malaysia and Singapore)

Main Nut (Legume): Peanuts

Description: Gado Gado is a traditional Indonesian salad that features a mix of blanched and raw vegetables, hard-boiled eggs, tofu, tempeh, and lontong (rice cakes or steamed rice), all served with a rich and flavourful peanut sauce. The peanut sauce is the star of the dish, providing a creamy, nutty, and slightly spicy dressing that ties all the ingredients together.

Basic Recipe:

• Mixed vegetables (cabbage, spinach, bean sprouts, green beans, cucumber, and potatoes)

• Tofu and tempeh, fried or grilled

• Hard-boiled eggs

• Lontong (rice cakes) or steamed rice

• Peanut sauce:

  • Peanut butter or ground peanuts

  • Garlic

  • Shallots

  • Chilies

  • Tamarind paste

  • Palm sugar

  • Kecap manis (sweet soy sauce)

  • Lime juice

Waldorf Salad (United States)

Main Nut: Walnuts

Description: Waldorf Salad is a classic American dish that originated in the Waldorf-Astoria Hotel in New York City. The salad typically consists of apples, celery, and grapes, all mixed with a mayonnaise-based dressing and topped with walnuts. It's a refreshing and crunchy salad that balances sweet and savory flavors.

Basic Recipe:

• Apples, chopped

• Celery, sliced

• Grapes, halved

• Walnuts, chopped and toasted

• Mayonnaise or yogurt

• Lemon juice

• Salt and pepper to taste

• Lettuce leaves (optional, for serving)

As the Peanut sauce for the Gado Gado can be challenging to get just right, here is a basic recipe to get you started.

Detailed Traditional Recipe for Gado Gado Peanut Sauce (Singapore/Malaysia Style)

Ingredients:

• 200g roasted peanuts, ground

• 2 cloves garlic

• 2 shallots

• 2 red chilies (adjust to taste)

• 1 tablespoon tamarind paste (15g)

• 50g palm sugar

• 2 tablespoons kecap manis (sweet soy sauce)

• 1 teaspoon salt (5g)

• 250ml water

• 1 tablespoon vegetable oil (15ml)

Methodology:

1. Blend the garlic, shallots, and chilies into a smooth paste.

2. Heat the vegetable oil in a pan over medium heat. Add the garlic, shallot, and chili paste and sauté until fragrant, about 3-4 minutes.

3. Add the ground peanuts to the pan and stir to combine with the paste.

4. Add the tamarind paste, palm sugar, kecap manis, and salt. Mix well.

5. Gradually add the water, stirring continuously to achieve a smooth consistency.

6. Simmer the sauce for 10 minutes, stirring occasionally, until it thickens.

7. Adjust seasoning with additional salt or sugar if needed.

8. Let the sauce cool slightly before serving over Gado Gado.

Equipment Needed:

• Blender or food processor

• Frying pan

• Measuring cups and spoons

• Spatula

Time Taken:

• Preparation: 10 minutes

• Cooking: 15 minutes

• Total: 25 minutes

Nutrition Panel (per serving):

• Serving Size: 60g

• Number of Servings: 6

• Calories: 180

• Protein: 6g

• Fat: 14g

  • Saturated Fat: 2g

  • Monounsaturated Fat: 7g

  • Polyunsaturated Fat: 4g

• Carbohydrates: 9g

  • Fiber: 2g

  • Sugars: 6g

• Vitamins and Minerals:

  • Vitamin E: 2mg

  • Magnesium: 40mg

  • Potassium: 150mg

• Omega-3 Fatty Acids: 0.1g

• Omega-6 Fatty Acids: 4g

NERD ALERT 1

Nut Allergies

Recent research suggests that early exposure to tree nuts and peanuts may help protect against the development of nut allergies later in life. This approach is based on the concept of immune tolerance, where introducing potential allergens to infants' diets early on can reduce the likelihood of developing allergies to these foods.

The development of nut allergies is influenced by a complex interplay of genetic and environmental factors. While certain genetic markers can predispose individuals to allergies, environmental factors such as early exposure to allergens, breastfeeding, diet diversity, and the presence of other atopic conditions (e.g., eczema, asthma) also play crucial roles.

Evidence Supporting Early Exposure

1. LEAP Study (Learning Early About Peanut Allergy):

   • A landmark study conducted in the UK found that introducing peanuts to infants at high risk of developing peanut allergies (due to severe eczema or egg allergy) between the ages of 4 and 11 months significantly reduced the incidence of peanut allergy by age 5.

   • The study divided infants into two groups: one that consumed peanut-containing foods regularly and one that avoided peanuts. The group that consumed peanuts had a much lower rate of peanut allergy.

2. EAT Study (Enquiring About Tolerance):

   • This study explored the early introduction of multiple allergenic foods, including peanuts, eggs, cow's milk, sesame, whitefish, and wheat, in a general population of infants.

   • The results suggested that early introduction of these foods was safe and potentially beneficial in preventing food allergies.

3. Guidelines and Recommendations:

   • Based on findings from these and other studies, organizations such as the American Academy of Pediatrics (AAP) and the National Institute of Allergy and Infectious Diseases (NIAID) have updated their guidelines.

   • They now recommend that infants, especially those at high risk for allergies, should be introduced to allergenic foods like peanuts and tree nuts as early as 4-6 months, in a safe and controlled manner.

Practical Considerations for Early Introduction

1. Consultation with Healthcare Providers:

   • Parents of infants, particularly those with a family history of allergies or other risk factors, should consult with their pediatrician or an allergist before introducing allergenic foods.

   • In some cases, allergy testing may be recommended before introducing these foods at home.

2. Safe Introduction:

   • Introduce allergenic foods one at a time, starting with a small amount and gradually increasing the quantity while monitoring for any adverse reactions.

   • Peanut butter (thinned with water or breast milk/formula for easier swallowing) or peanut-containing snacks can be used for introducing peanuts.

   • Tree nuts should be introduced in a form that prevents choking, such as finely ground nuts mixed into foods or nut butters.

3. Ongoing Consumption:

   • Regular consumption of these foods, after initial introduction, is important for maintaining tolerance. Sporadic exposure may not have the same protective effect.

Additional Considerations

1. Breastfeeding:

   • Exclusive breastfeeding for the first 4-6 months is recommended. Breastfeeding may provide some protective effects against the development of food allergies.

2. Diverse Diet:

   • Introducing a variety of foods, including fruits, vegetables, grains, and proteins, alongside allergenic foods, may support overall immune system development and tolerance.

Ethnic and Geographic Variations in Nut Allergy Prevalence

1. Western Countries:

   • High Prevalence: Nut allergies, particularly peanut allergies, are more common in Western countries such as the United States, Canada, the United Kingdom, and Australia.

   • Factors: This higher prevalence may be due to a combination of genetic predisposition, dietary patterns, and early-life environmental exposures. The "hygiene hypothesis" suggests that less exposure to infections in early childhood, common in highly sanitized environments, may increase susceptibility to allergic diseases.

2. Asia:

   • Lower Prevalence: Countries like China and Japan generally report lower rates of nut allergies compared to Western countries.

   • Dietary Practices: Dietary habits, including the regular consumption of nuts and legumes from an early age, may contribute to a lower prevalence. However, urbanization and Westernization of diets are leading to an increase in food allergy rates in these regions.

3. Africa:

   • Variable Prevalence: Data on nut allergies in African countries is limited, but available studies suggest that the prevalence is generally lower than in Western countries.

   • Factors: Dietary diversity, different environmental exposures, and less stringent hygiene practices may play a role. However, underreporting and lack of diagnostic facilities could also influence observed rates.

4. Middle East:

   • Moderate to High Prevalence: Some countries in the Middle East, such as Israel, report relatively high rates of nut allergies. Interestingly, studies have shown that early introduction of peanuts (as seen in the Israeli diet with Bamba, a peanut snack) may reduce the risk of developing peanut allergies.

5. Europe:

   • Varied Prevalence: European countries show varied prevalence rates, with higher rates in countries like the UK and lower rates in Mediterranean countries such as Greece and Italy.

   • Dietary Influence: The Mediterranean diet, rich in diverse foods and early introduction of various food allergens, may contribute to the lower prevalence in Southern Europe.

NERD ALERT 2

Vitamin E : Different forms and their unique strengths

Showcasing some of the latest Research…

Gamma-tocopherol traps mutagenic electrophiles such as NO(X) and complements alpha-tocopherol: physiological implications, S Christenet al, 1997.

This title sounds scary and dates back to 1997 - but - the link provides more recent examples interesting research.

Gamma-tocopherol, a major form of vitamin E in diets: Insights into antioxidant and anti-inflammatory effects, mechanisms, and roles in disease management, Qing Jiang, 2022

Tocopherols and Tocotrienols—Bioactive Dietary Compounds; What Is Certain, What Is Doubt?, Kacper Szewczyk et al, 2021

Nut Fun Facts

Almonds (Prunus dulcis):

If you've ever enjoyed marzipan or a refreshing amaretto, you’ve tasted the magical transformation of almonds. Regular consumption of almonds has been linked to lower levels of LDL cholesterol and improved cardiovascular health. Their high antioxidant content, particularly vitamin E, contributes to skin health and protection against oxidative stress.

Walnuts (Juglans regia):

In ancient Rome, walnuts were known as Jupiter’s royal acorn. Eating them was like having a direct line to the gods. Not bad for something you can now find in your local supermarket.

Brazil Nuts (Bertholletia excelsa):

Brazil nuts are technically seeds from the fruit of the Brazil nut tree. These fruits can weigh up to five pounds each, making them the heavyweights of the nut world. Originating from the Amazon rainforest, Brazil nuts are one of the richest dietary sources of selenium. Selenium is crucial for thyroid function and immune system support. Studies have shown that Brazil nuts can improve antioxidant defenses and reduce inflammation, thereby supporting overall health.

Cashews (Anacardium occidentale):

Did you know cashews grow on the bottom of a fruit called a cashew apple? And the shell is toxic! Processing cashews is a labor of love—and a lot of caution. Their high magnesium content is beneficial for bone health and metabolic functions.

Hazelnuts (Corylus avellana):

Hazelnuts have been cultivated for over 9,000 years. They’re ancient treats that have stood the test of time—much like a fine wine or, dare I say, a well-aged comedian.

Macadamia Nuts (Macadamia integrifolia):

Macadamias are native to Australia, but they’ve become a staple in Hawaiian cuisine.

Pecans (Carya illinoinensis):

Pecan trees can live and produce nuts for over 300 years. They’re the Methuselahs of the nut world!

Pistachios (Pistacia vera):

Pistachios are often dyed red or green for a festive touch, but their natural color is just as beautiful. They’re also known as the “smiling nuts” in Iran because of their open shells. Their high antioxidant content is beneficial for eye health and may protect against age-related macular degeneration.

Pine Nuts (Pinus spp.):

Harvesting pine nuts is a labor-intensive process, which is why they’re often more expensive. But their unique flavor and texture make them worth every penny.

Chestnuts (Castanea spp.):

Chestnuts have been cultivated for over 3,000 years, and they were a staple in the diet of ancient Greeks and Romans. According to USDA data, 100 grams of chestnuts provide approximately 21 mg of vitamin C, making them the only nuts that contain a significant amount of this essential nutrient. This is supported by research published in the journalNutrients, which highlights the antioxidant properties and health benefits of chestnuts' vitamin C content.

Peanuts (Arachis hypogaea):

Peanuts aren’t just for snacking. They’re used to make peanut butter, peanut oil, and even biodiesel fuel. Talk about a versatile legume!

Organic vs. Non-Organic Nuts:

• Organic Farming:Organic nuts are grown without synthetic pesticides, herbicides, or fertilizers. This method supports biodiversity, improves soil health, and reduces chemical runoff into water systems. Organic farming practices include crop rotation, composting, and biological pest control.

• Non-Organic Farming:Conventional nut farming often relies on synthetic chemicals to manage pests and enhance growth. While this can lead to higher yields, it also raises concerns about pesticide residues, soil degradation, and environmental impact.

Water Consumption:

• High Water Consumption:Nuts like almonds and pistachios require significant amounts of water. For example, it takes approximately 1.1 gallons (4.2 liters) of water to produce one almond. Pistachios also have high water needs, although slightly less than almonds.

• Water Management:Sustainable water management practices are crucial in nut farming. Techniques such as drip irrigation, mulching, and selecting drought-resistant varieties can help mitigate the high water usage.

Land Requirements:

• Land Use:The amount of land needed to produce 100 kilograms of nuts varies by type. For instance:

  • Almonds: Around 0.14 hectares (0.35 acres) are needed.

  • Walnuts: Approximately 0.1 hectares (0.25 acres) are required.

  • Cashews and hazelnuts: Similar land requirements to walnuts.

• Yield Variability:Factors such as soil quality, climate, and farming practices can influence yields. Organic farms may have slightly lower yields due to the avoidance of synthetic growth enhancers.

Storage Practices in Australia:

• Storage Duration:Nuts can be stored for different lengths of time depending on the type and conditions. In-shell nuts generally have a longer shelf life than shelled nuts.

  • Almonds and Walnuts:Can be stored for up to 12 months in a cool, dry place.

  • Pistachios and Pecans:Typically stored for 6-12 months.

  • Macadamia Nuts:Can be stored for up to a year when kept in optimal conditions.

• Storage Conditions:In Australia, nuts are often stored in temperature-controlled facilities to maintain freshness and prevent rancidity. Refrigeration or freezing is commonly used to extend shelf life, especially for shelled nuts.

Soil Nutrients:

• Essential Nutrients:Nut trees require a balanced mix of nutrients for optimal growth, including nitrogen, phosphorus, potassium, calcium, magnesium, and sulfur. Trace elements such as zinc, iron, and manganese are also important.

• Soil Health:Maintaining healthy soil through organic matter, cover cropping, and minimal tillage practices is crucial. Soil testing and tailored fertilization plans ensure that nutrient levels meet the specific needs of each nut variety.

Skin or no skin in Almonds…

The skin of almonds contains several important nutrients and bioactive compounds that contribute to their health benefits. Here are the key nutrients and compounds found in almond skins:

Nutrients and Bioactive Compounds in Almond Skins

1. Fiber:

   • Content: A significant portion of the dietary fiber in almonds is found in the skin. The fiber content helps in promoting digestive health and can aid in maintaining a healthy weight.

2. Polyphenols:

   • Types: Almond skins are rich in polyphenols, including flavonoids, phenolic acids, and tannins. These compounds have strong antioxidant properties.

   • Health Benefits: Polyphenols help in reducing oxidative stress and inflammation, and they may contribute to reducing the risk of chronic diseases such as heart disease and cancer.

3. Vitamin E:

   • Content: Almond skins contain vitamin E, primarily in the form of alpha-tocopherol. Vitamin E is a powerful antioxidant that protects cells from damage.

   • Health Benefits: It plays a crucial role in immune function and skin health.

4. Minerals:

   • Content: The skin of almonds contains essential minerals such as magnesium, calcium, and potassium.

   • Health Benefits: These minerals are vital for various bodily functions, including bone health, muscle function, and cardiovascular health.

5. Prebiotics:

   • Content: Almond skins contain prebiotic fibers that can promote the growth of beneficial gut bacteria.

   • Health Benefits: These prebiotics support gut health, enhance digestion, and improve overall immune function.

Effects of Roasting and Boiling on Omega-3 Levels and Vitamin E in Nuts

Omega-3 Fatty Acids

Roasting:

• Impact: The roasting process, especially at high temperatures, can degrade omega-3 fatty acids due to their sensitivity to heat and oxidation.

• Specific Findings: Studies have shown that the omega-3 content in nuts, particularly in seeds like flaxseeds, decreases significantly when subjected to roasting at high temperatures.

  • Example: A study in the Journal of Food Science and Technology found that roasting flaxseeds at 150°C for 15 minutes reduced the ALA (alpha-linolenic acid) content by approximately 20% .

Boiling:

• Impact: Boiling generally has a less severe impact on omega-3 fatty acids compared to roasting because it occurs at a lower temperature and involves water, which can protect the fats from oxidation to some extent.

• Specific Findings: The omega-3 content in nuts is relatively stable during boiling. However, there can still be some loss due to leaching into the water.

Vitamin E

Roasting:

• Impact: Vitamin E (alpha-tocopherol) is also sensitive to heat, and roasting can significantly reduce its content in nuts.

• Specific Findings: Research indicates that roasting can lead to a reduction of vitamin E levels by 10-50%, depending on the temperature and duration.

  • Example: A study published in Food Chemistry showed that almonds roasted at 150°C for 20 minutes experienced a 25% loss in vitamin E content .

Boiling:

• Impact: Boiling can lead to some loss of vitamin E due to leaching into the water and the sensitivity of the vitamin to heat, though the extent is usually less than that caused by roasting.

• Specific Findings: Vitamin E is more stable in boiling conditions compared to roasting, but there can still be significant reductions if the nuts are boiled for extended periods.

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Parts 1 and 2 of this series on the Mediterranean Diet and Olive oil are shown below.