Savory nut cutlets, roasts, rissoles and nutmeats are the best known and most popular meatless dishes in the vegetarian cuisine. Non-vegetarians are often surprised how tasty they can be as they can have as good value as meat.
Nuts are rich also in calories and B vitamins and low in starch. To produce balanced dishes and meals using nuts--add calcium, vitamin A and vitamin C. Nuts are expensive, but only small amounts need be used, as they have concentrated value, only 15% water, compared with meat and fish which contain 70-70%.
Vegetarian Dishes
Health food shops sell nuts in many forms, shelled, milled, ground as meal and also as nut butters and creams. Nut mixtures for making hamburgers, roasts, sausages, etc., can also be bought at health food shops or home-made. Proportions of nuts to cereal or bread vary from twice as much to equal quantities of each in more economical recipes.
The basic dry mixture of nuts (milled, chopped or mined), bread (either crumbs or moistened slices), wheat germ if liked, herbs and seasonings is combined with fried onions or tomatoes and bound with beaten egg or a sauce containing flour, to make a moist, but firm mixture. Milk, water or tomato juice can be used, but are not packet soup mix made into a thick sauce gives good results and flavor too.
• Peanuts are the cheapest of all the nuts and have especially good food value too.
• Almonds have the best quality protein value, equal to meat and also to milk, because they contain calcium.
• Brazil, cashews, peanuts and other nuts have good building value only when mixed with other foods, e.g. milk, cheese, eggs, and foods such as cereals yeast and green leaves.
Roasting improves are the flavor of peanuts. To roast peanuts, bake them with 1 tablespoon vegetable oil in a tin or dish in a moderate oven (350 degree F - Gas Mark 4) for about 1 hour on the middles shelf. They should be pale brown when done. Rub off skins between the hands and sprinkle with salt, if desired.
Other ways of covering the beany taste are to sue strong flavors such as yeast extract, herbs and curry; and orange or chocolate in sweet dishes. Peanut butter has long been a popular food in Holland, U.S.A. and Africa.
• Choose a brand enriched with vitamins A and D.
• When mixed with liquids, peanut butter acts as a thickener.
• Gravies and soups thickened with peanut butter have a richer taste than when thickened with starchy flours.
Sandy is a food lover who has been into nutrition business for more than 10 years. She shares her experience in cooking tips, recipes as well as slimming guide.
She maintains her site at: http://www.easyslimmingdiet.com
Read her blog at: http://www.lowcarbdiabeticdiet.com/blog
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