Dip into something good

Not long ago, nuts got a bad rap for being fattening. Nuts were a forbidden food during the era of the low-fat diet. We now know that nuts provide our bodies with fats that are good for us. Fabulous in fat and flavour, nuts have plenty to offer.

Nuts contain high levels of unsaturated fats known to lower bad (LDL) cholesterol levels in the blood and reduce the risk of heart disease. Although it’s probably these good fats in nuts that play the most important role in lowering cholesterol, researchers say nuts contain several other ingredients that may also reduce the risk of heart disease, including fibre, magnesium, and antioxidants such as vitamin E and selenium.

Other nuts can be substituted for those called for in these easy, breezy recipes. Nuts differ in natural sweetness and bitterness: cashews, almonds, and pistachios have sweeter flavours, whereas walnuts and pine nuts have more savoury and bitter tones. Since substitutions will affect the overall flavour, you may want to adjust lemon juice or salt to taste.

Recipes

• R-awesome Nut Dip
• Creamy Cashew Dip