Cooking with nuts: Sauces, toppings, and more
What's the story
African nuts are the latest craze in vegan cooking, thanks to their rich flavors and nutritional benefits. These nuts lend a range of textures and flavors that can elevate a number of dishes. From creamy sauces to crunchy toppings, they make for versatile ingredients for plant-based meals. Experimenting with these nuts can add new dimensions to your vegan cooking making it more fun and healthy.
Drive 1
Baobab seeds: A nutrient powerhouse
Known for their high vitamin C content, baobab seeds are great for immune support. They are also rich in calcium and potassium, which contribute to bone health and muscle function. The seeds have a slightly tangy flavor, which can be used in smoothies or as a topping for salads. Their nutrient density makes them the perfect addition to any vegan diet.
Drive 2
Tiger nuts: A fiber-rich option
Tiger nuts aren't nuts at all. They are tubers with a sweet, nutty taste. They are extremely high in fiber, which helps in digestion and promotes gut health. Tiger nuts can be eaten raw or roasted, and are commonly used to make dairy-free milk alternatives. Their versatility makes them a great addition to different recipes, from breakfast cereals to desserts.
Drive 3
Shea nuts: Creamy texture enhancer
Though shea nuts are best known for producing shea butter, the latter is used extensively for cooking throughout Africa. The creamy butter adds richness to soups and stews without any dairy products. It is also packed with healthy fats that promote heart health when consumed in moderation.
Drive 4
Marula nuts: Flavorful addition
Marula nuts provide a distinct flavor profile with citrusy notes and hints of caramel. Due to their enjoyable taste, they are commonly used in baking or as snacks. Marula oil derived from these nuts is also a common choice for a dressing or cooking oil. It is preferred for its light texture and mild fragrance.
Drive 5
Bambara groundnuts: Protein boosters
Bambara groundnuts, protein-rich legumes, are an excellent alternative in vegan diets. With a taste mildly resembling chickpeas, they can be easily added to stews or converted into flour for baking. Not only do their high protein levels promote muscle growth, but they also provide the body with essential amino acids, making them a healthy addition to plant-based meals.