Peanuts and nuts. A good alternative for meat?

Peanuts and nuts are generally enjoyed as a snack, for example with drinks. But they can also be eaten at other moments, as part of a meal or as a meat substitute for in a meal.

From vegetarian to part-time vegetarian

Healthy eating without meat. Is that possible?

Meat, fish and poultry are important suppliers of B vitamins, protein and iron in our diet. That is why it is important that vegetarians compensate for meat and fish with other nutrients, such as pulses, soya, tofu or peanuts and nuts. The ultimate composition of the food varies from person to person; there’s no such thing as a ‘standard vegetarian diet.’ Just as for non-vegetarians, sufficient variation is important.

Dietary recommendations for vegetarians

The Nederlandse Vegetariërsbond (The Dutch Vegetarian Society) and consumers’ association Goede Waar & Co have developed a model based on vegetarian guidelines for the food-conscious consumer who prefers delicious, healthy food without meat and fish. The V-disc shows 5 different components: 1) starch component, 2) fruit & vegetables, 3) fat component, 4) protein component, and 5) fluids.

Peanuts and nuts, within vegetarian guidelines

Peanuts and nuts play an important role in the vegetarian guidelines. They are a good substitute for meat because they supply protein and are a source of dietary fibre, iron and B vitamins. In addition, they are a provider of unsaturated fats. Non-vegetarians consume these fats mainly through eating fish. So peanuts and nuts are a good alternative for meat. Pecan nuts, walnuts and hazelnuts in particular are well known for being rich in unsaturated fatty acids.

Source: www.vegetariers.nl and the Voedingscentrum (The Dutch Food and Nutrition Centre)

Cooking with nuts: Vegetarian Hazelnut Flan

Preheat the oven at 175°C. Fry the roasted peppers, red onion, courgette and garlic in a little olive oil. Season to taste with the salt, pepper, herbs and mix in the hazelnuts. Beat the eggs until frothy and add the flour, salt and pepper. Add the milk gradually until a smooth batter is formed.

Pour a layer of batter into a greased flan dish and place in the oven. Remove after 10 minutes and spoon the vegetable and nut mixture into the base, crumble the goat’s cheese over the top and cover with the remaining batter. Put back into the oven for a further 40 minutes until golden brown and ready to serve. Serve the flan in slices.

Ingredients

• olive oil
• 450 gram roasted sweet peppers, cut into strips
• 1 red onion, finely chopped
• 1 courgette, sliced into rings
• 1 clove of garlic, crushed
• salt and pepper
• 2 teaspoon mixed herbs
• 50 gram unsalted hazelnuts, roughly chopped
• 3 eggs
• 125 gram flour
• 250 ml milk
• 125 gram goat’s cheese

Preparation time approximately 60 minutes

Nutritional value per person

435 kcal • 19 g protein • 26 g fat • 6 g saturated fat • 31 g carbohydrates

Hazelnut in the spotlight!

Did you know that...

• The Latin name for the hazelnut is Corylus avellana L.?
• The hazelnut is the symbol for marriage, plenty, wealth and domestic happiness?
• A hazel produces hazelnuts from its sixth to its sixtieth year?
• Hazelnuts are rich in vitamin E?
• An orchard can produce an average of 2,223 kg hazelnuts (in shell) per hectare?

Origins and history

The hazelnut has its origins in Asia, but is now also grown in Turkey, Spain, Italy, France, Germany, England and the United States. Back in ancient times the Greeks and Romans ate the hazelnut because of its exceptional taste.

The hazel

The hazelnut is the fruit of the hazel, a tree or shrub with a height of three to five metres. From the beginning of its growth, the hazelnut is protected by bracts, which later become hard shells. The hazel also grows in the Netherlands, but not for its crop.

Dietary aspects

Hazelnuts are rich in vitamin E. One handful of hazelnuts (30 gram) contains no less than 60% of the RDI of vitamin E. Vitamin E is a powerful anti-oxidant. Anti-oxidants protect the body against damage by so-called ‘free radicals’. In this way they may play an important role in preventing cardiovascular disease, cancer and ageing.

*RDI = Recommended Daily intake

You can find more information about peanuts and nuts at: www.aboutnuts.com.