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cooking with brazil nuts
Where do you get your Brazil nuts? In a store?
Well, originally, they grow on trees in a rainforest.
Nuts have a high nutritional value and are a rich source of selenium. According to the research from PubMed, eating 2 nuts per day is as effective as taking additional selenium in a form of medication.
Selenium helps our cells to grow and fight all the viruses. Nevertheless, its main function lies in thyroid support. The thyroid secretes several hormones, which affect metabolism and body temperature. It plays an important part in kids’ brain development.
In contrast, low levels of selenium kick-start autoimmune processes.
Started thinking about ordering some nuts, haven’t you?
Low in fat?
Nope! Did you know that 1oz of Brazil nuts contains 19g of essential fats?
Why do we even need fats? Wouldn’t it be better to have low calorie intake?
Right, “fat” used to be like a curse word in a world of diet and losing weight. But time has changed and many researches showed that it’s not like that anymore.
Fats keep us energized and help to absorb nutrients and vitamins.
According to Harvard University, the best ones are monounsaturated and polyunsaturated. Most nuts, olive oil and salmon are a good source of those.Unfortunately, our body can’t produce omega-3 fats on its own. We need to absorb it from food. Higher intake of monounsaturated fats proved 16% lower risk of death from any cause. Try adding walnuts or macadamia nuts to your diet, which help in preventing heart diseases.
Creamy Artichoke Brazil Nut Dressing
Another great way to incorporate these nutrient-dense nuts into your diet is with a versatile dressing. Most of the dressings you can buy in the store contain inflammatory oils, preservatives, and sugars. If you’re trying to boost your health, swapping out your store-bought dressings with a healthy and delicious homemade dressing or sauce can make a huge impact on your overall diet.
Try this deliciously creamy dressing incorporating nutrient-dense brazil nuts and fiber-rich artichokes. If you’re struggling to eat enough vegetables in your diet, using this dressing will make you want to gobble them all down!
- ½ cup raw Brazil nuts
- 1 ¼ ounce can of water-packed artichoke hearts, rinsed well and drained
- 1 cup unsweetened plant milk (almond milk, rice milk, oat milk, or coconut milk)
- ¼ cup lemon juice
- ¼ cup rice vinegar or apple cider vinegar
- 4 tablespoons nutritional yeast
- 1 teaspoon almond flour
- ½ teaspoon sea salt
- Grind the Brazil nuts in your blender or food processor first. You can also grind them in a coffee grinder, if necessary.
- Place all remaining ingredients in a blender or food processor along with the Brazil nuts and blend until smooth and creamy.
- This dressing can be used on any salad but also works really well over steamed or roasted vegetables! It’s also a great topping for a grain-based bowl.