In the world of cooking and nutrition, nuts and seeds deserve a special place. These small products not only delight with their rich taste and crispy texture, but also hide the whole arsenal of nutrients inside. It has long been familiar to add a pinch of seeds to morning porridge or snack a handful of nuts during the day. And no accident: almonds, walnuts, pumpkin seeds, chia seeds and sesame seeds are unique in their composition and are able to become the basis of a balanced diet. In this article, we will talk in detail about each of these products, their taste characteristics, food value, and we will also offer practical tips to introduce them into the daily menu.

Almonds: King of Nuts

Almond Favorite among nuts due to the amazing combination of delicate taste and delicate texture. It is easily absorbed, and its use in the kitchen is universal: from fresh salads to confectionery. In addition to a pleasant sweetish note, almonds are rich in B vitamins, vitamin E and minerals such as magnesium and calcium. These elements support normal metabolism, improve the condition of the skin and nails, and also contribute to vital tone.

The almonds contain vegetable proteins that are indispensable for maintaining muscle tissues, and fibers that are pleasantly saturated and give a feeling of satiety. The oil squeezed from this nut is characterized by a high content of mono -saturated fats, which makes it an excellent replacement for animal fats in everyday dishes. A fragrant shell can be used as a natural filler for scrubs and masks in home cosmetology.

Walnuts: vitamin charge

Walnuts with their characteristic gyrus and a slightly bitter taste have long become a symbol of fertility and wisdom. But in addition to cultural associations, these nuclei are famous for their rich vitamin-mineral complex. The composition of the walnuts contains B vitamins, vitamin E and folic acid - this combination supports the nervous system and the power of intellectual activity.

An important feature of walnut is the presence of polyunsaturated fatty acids, including omega-3. This makes him a universal ingredient in the morning diet: add crushed nuclei to yogurt or smoothie to get a soft crispy texture. In addition, walnuts are perfectly combined with honey, fresh berries and oatmeal, creating an interesting multi -layer taste.

Pumpkin seeds: a storehouse of minerals

Bright green pumpkin seeds are perhaps one of the most affordable and popular types of seeds. They have a bright nutty and excellent aroma. Pumpkin seeds are rich in magnesium, iron, zinc, and also contain vitamin E. Due to the content of zinc seeds, are an excellent addition to the diet to maintain the natural radiance of the skin and strengthen hair.

In addition, pumpkin seeds are saturated with plant protein and fiber, which makes them an excellent snack. They can be eaten raw, slightly fried or added to baking and bread. Pumpkin milk milk is an alternative to traditional plant -based drinks: it smells of nuts and is ideal for vegan desserts and smoothies.

Chia seeds: Little champions

Chia seeds are one of the most tiny, but at the same time the most universal seeds. Historically, they were an important component of the kitchen of the indigenous peoples, and today they were included in the menu of the modern gourmet. In dry form, they practically do not have a pronounced taste, but when in contact with the liquid they form a gel -like mass that is used in puddings, cocktails and sauces.

The main advantages of Chia seeds are a high level of plant protein, fiber and healthy fatty acids. In addition, they contain calcium, magnesium and phosphorus. By adding them to the morning yogurt, oatmeal or smoothie, you get a rich texture and an additional charge of energy for the whole day. Little chia is easy to take with you: brew the seeds in the morning and store in a sealed container in the refrigerator - by the evening you will have a delicious and nutritious dessert or snack.

Sesamera: Ancient seed with a rich history

Sesamens (Cesam) is one of the oldest cultivated plants, which is mentioned in the texts of ancient civilizations. Sesame seeds have a delicate, slightly nutty taste and aroma, and their use covers the kitchens of various countries. Halva, Tahini, sprinkling for bread and pastries - all this is inextricably linked with sesame seeds.

From the point of view of the nutritional value, sesamens are rich in calcium, iron, magnesium and vitamins of group B. It contains polyunsaturated fatty acids and amino acids. Sesame oil is made from the seeds, which is distinguished by a noble taste and strength - it does not bit when heated and is suitable for refueling salads and marinades. And the unusual texture of the chopped seeds gives an additional sensation of gastronomic sophistication.

How to include nuts and seeds in the diet

To extract maximum benefits and pleasure, it is important to correctly combine nuts and seeds with other products. For example, almonds and walnuts can be chopped and used as a panning to vegetables or fish. Pumpkin seeds go well with legumes and herbs, and sesame brings a rich taste of rice and noodles.

Chia seeds are ideal for the preparation of swelling "puddings", which are prepared in just a couple of hours. It is enough to add to the liquid (plant, fruit juice or yogurt) and give them time to swell. Such a dessert can be supplemented with fresh berries and honey. Walnut pastes (from almonds, walnuts, pumpkin or sesame seeds) will replace familiar sauces and help to diversify sandwiches, refueling and marinades.

Pleasant culinary ideas

• Salad with almonds and spinach: Fresh spinach leaves, apple slices, fried almonds, refueling from olive oil and lemon juice.
• Smoothie-Bowl with walnut: mashed potatoes of banana and berries, a handful of crushed walnuts and chia seeds, sprinkling of coconut chip.
• Homemade granol with pumpkin seeds: Oatmeal, honey, cinnamon, pumpkin and sunflower seeds, nuts to taste.
• Chia pudding with coconut milk: 3 tbsp. tablespoons of chia seeds, 200 ml of coconut milk, berries for decoration.
• Tahini-Drying for vegetables: Sesame paste, lemon juice, garlic, water for consistency, salt and pepper.

These simple options will allow you to experiment daily with textures and tastes, filling the menu with new colors and useful components.

Conclusion

Almonds, walnuts, pumpkin seeds, chia and sesame seeds are not just ingredients, but real treasures of natural origin. They perfectly complement a wide range of dishes: from salads and snacks to desserts and sauces. By including these sources of vegetable protein, healthy fats, vitamins and minerals, you will provide your body with valuable nutrients and get the opportunity to experiment with gastronomic combinations. Let every handful of nuts and every pinch of seeds give you inspiration and pleasure from a healthy and balanced diet!