Nuts

Nuts, seeds (eg. sesame seeds) and hard seeds/kernels (eg. almond) can be used as a meat substitute. They contain, in general, among other things, the vitamins B1, B2, B6 and E and the minerals, folic acid, magnesium, calcium, zinc and potassium. [1]

Source: www.voedingswaardetabel.nl

As the table shows, the nuts contain a lot of fat. That in itself is not bad, because nuts contain little “unhealthy” saturated fats and lots of healthy, unsaturated fats. (“Unhealthy” is a relative term, because there are nutritionists that indicate that we also need saturated fats.)

Advantage: Nuts are durable and do not require refrigeration.

Origin: Nuts that grow most in Europe are: Walnuts, hazelnuts, almonds and chestnuts. However, chestnuts are low in fat and protein, so it is rather like a potato or rice substitute. Peanuts and cashew nuts need to be imported, but still have “only” an indirect energy value (fossil fuel use) equal to brown beans in glass.

Source: Milieueffecten van Nederlandse consumptie van eiwitrijke producten, Blonk Milieuadvies, oktober 2008, H.Blonk, B. Luske, A. Kool, page 30

Use: Nuts are delicious in salads, as a snack, in pies, in a nut citizen or nut oils. Nutpaste is a tasty alternative to bread. In health food stores you can find a wider range than the well-known peanut butter.

The Nutrition Center recommends the following amount: Adults can replace a portion of meat from 100 grams to 40 grams of nuts. For children aged 4-12 years is 25-40 grams.