Nuts are a staple in a healthy pantry and a healthy diet.
Filling and crunchy, all types of nuts are excellent sources of healthy fats and protein, and can be eaten in countless ways. They go well in virtually all kinds of meals: snacks, salads, rice, oatmeal, soups, smoothies, baked goods, stews, seasoned meats, and more.
Because they are low in carbohydrates while high in fat and protein, studies have shown they aid weight loss and reduce the risk of heart disease.
One of my favorite nuts are brazil nuts.
I love their rich and intense flavor.
Brazil nuts are surprisingly high in the mineral selenium. In fact, you only need to eat one or two brazil nuts to hit your daily dietary requirements of selenium.
When it comes to brazil nuts, less is more. Because they’re so nutrient-dense, you only need a couple to boost the nutrition of any dish.
Let’s get to know a little more about this nutritious ingredient
A Well Stocked Pantry – Brazil Nuts
What are Brazil Nuts
Brazil nuts are the seeds of the Brazil nut fruit, which grows on Brazil nut trees. The Brazil nut tree grows in different regions of Latin America, particularly in Brazil and Bolivia, and it’s one of the largest trees in the Amazon Rainforest.
The Brazil nut fruit resembles a coconut. When you cut it open, the Brazil nuts can be found in individual shells inside the fruit. These shells are cracked open to sell the tasty nut that you can find in grocery stores.
Brazil nuts are composed mainly of fats (especially monounsaturated and polyunsaturated fats). A serving of 1 ounce (6 nuts), contains 19 g of fat, 4.1 g of protein, and 3.5 g of carbs.
This serving also contains 774% of your daily requirements of selenium, that’s 129% per nut.
This makes Brazil nuts the richest food source of selenium.
What to look for in buying Brazil Nuts
When buying brazil and other types of nuts, keep it simple.
Choose shelled, unsalted, raw or roasted brazil nuts. Many brands sell salted nuts, but you want to avoid this kind because the salt adds excess sodium and limits the ways in which you can use your nuts.
If you want salted nuts, sprinkle them with sea salt at home.
Whether to buy roasted or raw brazil nuts depends entirely on what you plan to do with them.
If you are going to use your nuts mainly for snacking or to sprinkle them over your favorite dishes, choose the roasted version.
If you buy unroasted brazil nuts, it’s recommended to either soak, dry, or roast them at home. Studies suggest that nuts are easier to digest and the nutrients are easier to absorb when the nuts are treated with these methods.
Raw nuts contain a substance called phytic acid, which can prevent the absorption of nutrients. By soaking or roasting them, you help to break down the phytic acid and improve the bioavailability of the nutrients.
How to Eat Brazil Nuts
Brazil nuts are perfect for snacking and to sprinkle over both sweet and savory meals.
Blend 1-2 brazil nuts in your smoothies, add them to your oatmeal or porridges, sautee them with veggies, sneak them in salads, or mix them in your granola.
You can add brazil nuts to any of these recipes:
- Happy, Healthy & Homemade Granola
- Spicy Granola Topping Recipe
- Spinach Salad with Strawberry Balsamic Dressing
- Breakfast Smoothie Bowl
- Peanut Butter Oatmeal Bowl
Where to buy brazil nuts in Singapore
Looking to buy brazil nuts in Singapore or internationally? Check out these two great options: