Nutty Facts

Nuts belong to the same botanical family as beans and peas. Many are tree nuts, harvested as a top crop, but others are groundnuts, and are also known as 'legumes.'

Nuts and seeds are very nutritious, providing a great source of fibre, protein, essential vitamins (particularly A and E) and minerals (iron, calcium, phosphorus, potassium, zinc).

Almonds are rich in Vitamin E, with a handful (30g, about 20 nuts) providing 85% of the Recommended Daily Intake (RDI) for Vitamin E. They originated in the Middle East but are now found growing in Southern Europe, California, Africa and Australia.

Cashew nuts are high in protein and, although they are native to America, they are grown widely throughout India and East Africa where they are an important ingredient in local cuisine.

Hazelnuts contain significant amounts of B group vitamins, and are the highest in fibre and lowest in fat content of all the nuts. Humans have been consuming hazelnuts since the Stone Age period, as they are abundant in hedgerows throughout Great Britain and the rest of Europe. Also known as cobnuts, and filberts, they pack a sweet and healthy treat.

Peanuts are also known as monkey nuts or groundnuts and are true legumes. They are grown throughout South and North America and the tropics, where they are a staple of tropical cuisine, and contain a rich source of protein, iron and zinc.

Pine nuts are the edible seeds of pine trees and are rich in antioxidants. In Europe, pine nuts usually come from the Stone Pine which has been cultivated for its nuts for over 6000 years, with lots of evidence of their consumption as far back as the Stone Age period. The nuts are delicious toasted and used as a salad topping, and form the basis of Italian pesto in combination with garlic, olive oil, lemon and herbs.

Pumpkin seeds are rich in protein, iron, zinc and phosphorus, and can be eaten raw or toasted. Try mixing them with pine nuts and sunflower seeds, toast gently under a grill and sprinkle hot over a chicken and bacon salad, drizzled with Mr Filbert’s Summer Herb Dressing.

Sunflower seeds are probably native to North America, and there is evidence that American Indians used sunflower seeds as part of their diet for 2 millenia. They provide a good source of potassium, protein and calcium and, like pumpkin seeds and pine nuts, are great toasted and sprinkled on salads or ice-cream. They also make a great addition to breakfast muesli, and are delicious as a crisp topping on home-made bread.

Mr Filbert hot air roasts all of his nut snacks, using a unique process which means they have a lower fat content than most other nut brands and potato snack companies who deep oil fry.