Full of great tasting goodness, nuts are packed with many nutrients our bodies need to help us through busy days. Nuts have many nutritional benefits; most are rich in protein and dietary fibre.
The fats commonly associated with nuts aren’t necessarily ‘bad’ for you. Most are ‘good’ fats - monounsaturated and polyunsaturated, which are essential for good health.
In this section:
Almonds
Technically a fruit, belonging to the same family as the peach.
Commonly snacked on raw and versatile for cooking (savoury and sweet).
Known as a heart-healthy nut because it is a source of vitamin E, magnesium, protein, calcium and antioxidants.
Grown predominantly in the US and Australia (Murray Darling Basin). Australian Almonds are harvested in February and March; new season almonds are available from April.
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Brazil Nuts
Grown on large trees (reaching 45m tall) and scattered amongst the amazing forests in Central and South America (including the Amazon).
A common snacking nut and often included in cereals.
Excellent source of selenium (higher than any other nut) and a good source of magnesium and thiamine.
Bolivia is largest exporter of Brazil Nuts that are harvested in February and March.
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Cashews
Sweet and crunchy, cashew nuts grow on trees in tropical climates. Available salted and unsalted, cashews are a source of many important nutrients and are lower in fat than many other nuts such as peanuts and walnuts.
The number one selling nut, cashews are used as a snack, in confectionary, Asian cooking, dips and cereals.
A source of protein, calcium and iron.
Our main source of cashews is Vietnam and India. They are harvested in February and March
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Chestnuts
Chestnuts are gaining popularity in Australia, and with their firm ‘baked potato’ texture and sweet, nutty flavour, it’s easy to see why.
Chestnuts have a high moisture content, so keep them in an airtight container in the fridge.
Cut a cross in the ends (to prevent them bursting) and then roast over an open fire or in the oven for 25-30 minutes, turning after 15 minutes. Also try cooking them in the microwave, on the BBQ, in the sandwich press, hotplate or frying pan.
Unlike other nuts, they contain little fat or oil, are low in sodium and are a good source of vitamin C and folate.
Try cooking shelled chestnuts with stock and a touch of cream, then pureeing until smooth. Cook with ground allspice or nutmeg to bring out the buttery flavour of the chestnuts.
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Macadamias
A creamy, white round nut.
Used in indulgent foods (confectionary, cookies, snacking, ice cream and desserts).
A source of protein, calcium and potassium.
An Australian native, we supply over 33% of the world’s macadamia supply. Harvested in May.
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Peanuts
A legume, peanuts grow under the ground and are native to South America.
Roasted and salted peanuts are the ultimate snack food, but are also popular in satays and Asian dishes.
A source of protein.
Kingaroy Queensland is the largest peanut-growing region in Australia. Australian peanuts have a different oil composition, giving them a better flavour and longer lasting freshness. Australian peanuts are harvested from February to April.
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Pistachios
Australian pistachios have a greener kernel and a naturally white shell, with a wide split (for easy opening).
A common snack, they are also used in many desserts and meals. They add great colour to any dish.
Pistachios are a great source of fibre, potassium and antioxidants.
California, USA, is the biggest producer of pistachios. We source Australian product when available Australian pistachios are harvested in February and March.
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Walnuts
In Latin, walnuts are translated to mean ‘Nut of the Gods’.
Used in many sweet and savoury dishes.
Claimed to be a ‘super food’ given they are high in omega-3 fatty acids, antioxidants and vitamin B6.
Harvest in the USA is August until November. Over 65% of the world’s walnut supply is from California, USA, however there are some Australian growers.