Nuts for chocolate? You’ll love these
Earlier this week we took a look at the status of the Australian nut industry. It’s the industry’s vision that 10 million Australians will be eating Aussie nuts every day by 2030. Currently, only around two percent of us are eating the recommended 30g of nuts daily.
So why aren’t we getting our daily handful? We’d be doing our bodies a favour if we did. Nuts aren’t just a tasty treat to eat; they’re also crazy good for you. Loaded with vitamins, minerals and antioxidants, nuts are also a great source of fibre and healthy fats. Because of this, eating nuts can actually help you to maintain a healthy weight. The good fats in these little kernels of deliciousness can also help to lower “bad” cholesterol levels. And as they’re high in protein, nuts are also the ideal food for those following a plant-based or keto diet.
While eating a handful of macadamias, almonds or walnuts is a great snack to fuel you up during a busy day, nuts also work wonders in both sweet and savoury recipes. And as the Easter Bunny will soon be hopping his way towards us, we decided to pair some Aussie nuts with the ultimate Easter indulgence: chocolate. But these are naughty-yet-nice treats. Pairing chocolate with the protein and good fats in nuts will slow down the release of sugar into the bloodstream. So your chocolate high won’t be followed by a sugar crash. Plus, protein and fats fill you up more quickly, so you’ll be less likely to reach for seconds.
Caramel Easter egg slice
Recipe courtesy of Rebecca Gawthorne and Nuts for Life
Prep time 30 minutes + overnight
⅓ cup almond meal
⅓ cup rolled oats
6 tbsp extra virgin olive oil
⅓ cup pistachios, roughly chopped
1 cup raw cashews
400g chocolate (of choice), roughly chopped
4 tbsp honey
1 tsp vanilla extract
10 mini caramel-filled Easter eggs
1. Line a slice tin with baking powder. Place cashews in a bowl, cover with water and leave to soak and soften.
2. Place oats in a blender or food processor and blitz for approximately 20 seconds, or until a flour texture forms. Add almond meal, honey, vanilla and 4 tablespoons of olive oil. Blitz for a further 10-20 seconds or until roughly combined.
3. Scoop mixture out. Press into the base of lined slice tin. Place in freezer for 10 minutes.
4. Meanwhile, drain water from the cashews and place in the blender or food processor. Add half a cup of water and blend on high for a few minutes until smooth and creamy, stopping to mix with a spoon if needed.
5. Scoop the cashew cream out of the blender/food processor and place into a small pan with chocolate and remaining oil. Heat over low heat until melted, stirring continuously.
6. Set aside 3 tablespoons of pistachios and add the remaining pistachios into the melted chocolate mix. Stir through and set aside.
7. Remove base from the freezer and top with chocolate pistachio mix. Top with Easter eggs and remaining pistachios, then place in the refrigerator overnight.
8. Slice into 16 squares. Serve and enjoy.
Walnut, almond & cashew sweet potato brownies
Recipe courtesy of Leanne Ward and Nuts for Life
Prep time 25 minutes
Cook time 30 minutes
1 cup (220g) cooked, mashed sweet potato
1 cup tahini paste
¼ cup maple syrup
2 tsp vanilla bean extract
¼ cup almond meal
1 tsp baking powder
¼ cup walnuts (chopped)
¼ cup cashews (chopped)
½ cup dark choc chips
¼ cup cacao powder
1. Preheat oven to 180°C. Line a brownie tray with baking paper.
2. Place the mashed sweet potato into a large mixing bowl and combine it with the tahini, maple syrup and vanilla bean extract. Stir well to combine.
3. In a separate small bowl, combine all the dry ingredients, using only a quarter cup of the choc chips (the remaining choc chips will be sprinkled on top).
4. Add the dry ingredients into the wet ingredients and fold together.
5. Pour the brownie batter into the lined tray and top with remaining choc chips.
6. Bake for 25-30 minutes until cooked through.
7. Allow to cool and slice into small pieces.
For plenty more recipes you’ll go nuts for, head to nutsforlife.com.au