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Selecting Between Raw or Roasted Nuts

May 19, 2012

A popular ingredient in many recipes and sauces is nuts, particularly when looking at many Thai dishes. A Thai peanut sauce recipe is one which will be a great accompaniment to any meal, and will taste absolutely delicious, but there are always many health benefits to eating nuts too.

There have been numerous studies conducted regarding a dangerous chemical which is triggered by amino acids from roasting raw nuts. Some nuts do not really have that high content of amino acids that can result to the increase of a harmful chemical called acrylamide but they can be harmless after going through the roasting process.

Roasted nuts usually taste good compared to the raw variety because the oily fats tend to be released when they are heated up, whilst some people simply like the taste of raw nuts therefore they don’t eat them. Whatever your choice on how to take these nuts, both processes give you health benefits more than you can think of, particularly when compared to other foods.

A serving size of raw cashew nuts (about an ounce or 28-grams) contains 2 grams saturated fats and 5 grams proteins while same serving of roasted cashew nuts have 3 grams saturated fats and 4 grams proteins. This comparison may seem to have little data because all other nutrients from the nuts remain the same, which means roasting nuts will hardly affect the nutritional content.

Almost all nuts including peanuts, whether they are raw or roasted, have healthy fats to help your body to lower bad cholesterol which in turn will regulate blood pressure and reduce the chances of heart attacks and other heart problems. Peanuts have several vitamins and minerals such as magnesium, copper, manganese and many more. These vitamins and minerals work together to remove free radicals in the body, thus, decrease the chances of cancer. Vitamin B1 or thiamin found within raw nuts including pistachios, help to burn off both body fat and carbs whilst they are regulating the functions of the muscles and nervous system. Vitamin B6 from raw and roasted almonds and peanuts supply the needed folate to combat the chances of heart diseases and bad cholesterol.

No matter how you want your peanuts to be eaten, raw or roasted or even blanched, is up to you. But there is a good sauce you can make with peanuts as its major ingredient and it is a sauce known worldwide.

Peanut sauce, especially the Thai peanut sauce is good for dipping or as dressing sauce. Preparing and cooking this sauce is also relatively easy. Original Thai peanut sauce is a traditional sauce for summer rolls, for noodles, or for chicken, or for salmon:

Prepare 2 cups of coconut milk, half cup of soy sauce, ¼ cup of sesame oil, ¼ cup of rice vinegar, 2 tablespoons of fish sauce, 3 medium jalapenos which are seeded and cut into an-inch sizes, 3 cloves of garlic, 8-1/2-inch pieces or about an ounce of peeled and fresh ginger, 4 cups of roasted peanuts, ½ cup of packed light/dark brown sugar, and 1/4 cup of red chili paste.

Mix well all the ingredients into a blender and turn to automatic pulse on high for about 10 seconds and run on high for a minute or until the sauce is smooth. Remove and serve with chicken or meat or even with salmon.

This is just one of the many recipes you can cook with peanuts and enjoy the health benefits they can provide you to keep you healthy and fit.

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