You must add these nuts to your daily diet
What's the story
African nuts are slowly coming into focus for improving vegetarian diets. These nutrient-rich nuts provide a range of flavors and textures, which can help in diversifying meals. As more people venture into plant-based eating, the addition of these nuts can provide necessary vitamins and minerals. They not only contribute nutritional value but also add a unique culinary experience to vegetarian meals.
Nutrient rich
Baobab seeds: A nutrient powerhouse
Baobab seeds are rich in vitamin C, offering as much as 10 times more than oranges. They are also a good source of calcium, potassium, and fiber. Adding baobab seeds to a vegetarian diet can ensure daily nutrition needs are met while lending a hint of tang to the food.
Versatility
Tiger nuts: A versatile ingredient
Tiger nuts aren't nuts at all. They're tubers, which have a sweet, coconut-like taste. They're gluten-free and high in fiber, making them perfect for different dietary requirements. Tiger nuts can be eaten raw, roasted, or incorporated into baking or as a dairy alternative when prepared into milk.
Culinary uses
Shea nuts: Beyond butter
While shea butter is pretty famous for skincare, shea nuts can also be used for cooking. Loaded with healthy fats and antioxidants, they provide an earthy taste that goes well with savory dishes. Adding shea nuts to your meals can not only make them tasty but also nutritious.
Protein source
Bambara groundnuts: Protein packed
Standing out as legumes with an amazing source of plant-based protein, Bambara groundnuts boast of about 19% protein content. This makes them similar to other popular legumes like lentils and chickpeas. Perfect for vegetarians looking to up their protein intake, these groundnuts can be boiled or roasted and added to salads or stews, making a versatile meal and giving an extra protein boost.
Distinct taste
Marula nuts: Unique flavor profile
Marula nuts have a creamy texture and a subtle nutty flavor that is unlike other tree nuts. They contain monounsaturated fats, like those found in olives, which promote heart health when consumed as part of balanced meals in vegetarian diets. This provides nutrition diversity and unique taste experiences without sacrificing on the health benefits of plant-based eating habits globally today.