Barley is a cereal, from the grass family, from regions with a temperate climate, cultivated for its grain, used in animal feed and for the manufacture of malt in the beer industry; the grain itself.

Barley characteristics:

• Rich in fiber;
• Rich in beta-glucan;
• Stimulates transit;
• Play on satiety;
• Contains phosphorus and magnesium.

Barley identity card

• Type: Cereals;
• Family: Grasses;
• Origin: Ethiopia and Southeast Asia;
• Season: June and July;
• Yellow color.

Barley characteristics

Barley is a plant that can have a height between 40 and 120 cm. The grain, during harvest, is surrounded by an envelope and is found on an ear, like wheat.

Word from the nutritionist

The consumption of barley contributes to the daily fiber requirements. A portion of barley corresponds to 120 to 180g of cooked barley.

Per 100g of cooked pearl barley:

1. Barley contains various antioxidants such as tocotrienols and phenolic compounds. Antioxidants are compounds that reduce the damage caused by free radicals in the body. These are very reactive molecules which are implicated in the appearance of cardiovascular diseases, certain cancers and other diseases linked to aging.
2. Barley is rich in soluble fiber, the consumption of which can help normalize blood cholesterol, glucose and insulin levels. These fibers are therefore interesting compounds in the nutritional treatment of cardiovascular diseases and type 2 diabetes.
3. There are several varieties of soluble fiber: those found mainly in barley are beta-glucans which are said to have cholesterol lowering properties.
4. Consumption of barley, either in its whole form or in flour, was associated with a higher feeling of satiety an hour and a half after the meal, compared with an equivalent amount of white bread made from wheat. This property can make barley interesting for people looking for supportive meals.
5. The high fiber content of barley helps stimulate intestinal transit and limit the risk of colon cancer.
6. Barley is a source of phosphorus. Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues and helps to maintain normal blood pH. Finally, phosphorus is one of the constituents of cell membranes.
7. Barley contains enough magnesium to be a source for women, but not enough to be considered a source for men, whose needs are higher. Magnesium participates in bone development, protein construction, enzyme reactions, muscle contraction, dental health and the proper functioning of the immune system. It also plays a role in energy metabolism and in the transmission of nerve impulses.
8. Barley is a source of iron which is essential for oxygen transport and the formation of red blood cells in the blood. It also plays a role in the production of new cells, hormones and neurotransmitters (messengers in nerve impulses).
9. Barley is a source of zinc which is involved in particular in immune reactions, in the production of genetic material, in the perception of taste, in the healing of wounds and in the development of the fetus. It also interacts with sex and thyroid hormones. In the pancreas, it participates in the synthesis (production), the storage and the release of insulin.
10. Barley is a source of manganese. Manganese acts as a cofactor for several enzymes that facilitate a dozen different metabolic processes. It also participates in the prevention of damage caused by free radicals.
11. Barley is a source of copper. As a constituent of several enzymes, copper is necessary for the formation of hemoglobin and collagen (protein used for the structure and repair of tissues) in the body. Several copper-containing enzymes also help the body’s defense against free radicals.
12. Barley is a source of vitamin B3. Also called niacin, this vitamin participates in many metabolic reactions and contributes particularly to the production of energy from the carbohydrates, lipids, proteins and alcohol that we ingest. It also collaborates in the DNA formation process, allowing normal growth and development.
13. Barley is a source of vitamin B6. This vitamin, also called pyridoxine, is part of coenzymes which collaborate in the metabolism of proteins and fatty acids as well as in the synthesis (manufacture) of neurotransmitters (messengers in nerve impulses). It also contributes to the production of red blood cells and allows them to transport more oxygen.

The different forms

Barley has been part of the human diet for several thousand years, although it is relatively little consumed in our daily lives. Cereal with multiple uses, it is used in the manufacture of malt, which makes up beer and whiskey. In Asian countries, such as Japan and Korea, a drink made from tea leaves and barley grains is also consumed. In the form of grains, we find in particular hulled barley, from which the first outer envelope has been removed, but which preserves the bran and the germ. We also find pearl barley, whose grains have undergone multiple abrasions and lost the germ as well as a larger outer layer, and with which we can make flour. Hulled barley is more nutritious because it has retained most of its nutrients.

Keep well

Barley can be stored away from humidity, heat and at room temperature.

How to cook it? How to match it?

Barley grains

As pearl barley is fairly refined (it has been polished to give it the appearance of a pearl), we prefer hulled barley, almost intact and therefore much more nutritious. Whatever dish it is intended for, barley is cooked in a proportion of three cups of water for one cup of barley. Bring to a boil, cover, reduce heat and cook 45 minutes for pearl barley, and 90 minutes for hulled barley, or until barley is tender and all water is absorbed. Once cooked, you can do almost everything with the barley grain:

Soups, of course, including the traditional beef and barley soup made with ribs and beef broth, tomatoes, onion, celery, carrots and parsley.

Salads :

• barley, parsley, mint, lemon and tomatoes;
• barley and dried beans;
• barley, avocado and chicken;
• barley, apple, pear, raisins, roasted peanuts, chicken, all seasoned with curry powder, sour cream and chutney;
• barley, artichoke, cucumber, red pepper, almonds and green onion, seasoned with Dijon mustard vinaigrette.

Also try it for dessert, in this fruit salad for example: with strawberries, raspberries, blueberries, kiwi, blue cheese and roasted pecans, seasoned with an olive oil and raspberry vinegar sauce.

And many other dishes:

• in an Italian frittatta, with eggs, parmesan and mozzarella, all topped with a marinara sauce;
• in a pilaf, with olive oil, red pepper, finely chopped onion, fennel seeds, basil and beef broth;
• in a citrus pilaf, with finely chopped onion and garlic, pieces of apples and dried apricots, marmalade and orange juice, zest and lemon juice, oregano, thyme, salt, pepper;
• in a baking pan, with onions, mushrooms, green peppers, eggplant, tomatoes, marjoram, chili sauce and honey;
• in a Hungarian stew, with onion, tomatoes, paprika, caraway seeds and sour cream;
• in a Turkish assured, or Noah’s pudding, composed of white beans, chickpeas, apricots, figs, hazelnuts, almonds, raisins, wheat;
• in a Mongolian pudding, which is made with a cup of pearl barley, a cup of chopped nuts, a cup of sugar, three cups of milk, a third of a cup of raisins and cinnamon – cook pearl barley according to the basic recipe, then put it in the upper part of a double boiler and add sugar and milk. We cook everything for three hours. At the end of cooking, add the previously blanched pieces of nuts and raisins, heat for 15 minutes, sprinkle with cinnamon and serve.

Finally, try barley water, a tasty and healthy drink that is consumed mainly in England and which is prepared with a quarter cup of barley, four cups of water, the zest of two lemons, unlimited lemon juice and sugar. Cook the barley and lemon zest over low heat in water for two hours. We pass the sieve, add sugar or honey and lemon to taste. This drink is preferably drunk cold.

Barley flour can be used:

• in pancakes, pancakes and waffles;
• in breads, cakes and pastries, mixed with wheat flour. For breads that are raised, the proportion is 1/4 of barley flour for 3/4 of wheat flour. For pastries and cookies, half barley flour, half wheat flour can be used;
• in cookies, with oatmeal; or in muffins;
• in pie dough, half barley, half wheat;
• in the pizza dough at the rate of two parts of barley flour for one part of wheat flour.

Barley flakes can be prepared:

• by cooking them for 15 to 20 minutes like oatmeal, with milk and sugar; sugar can be replaced by fresh or dried fruit;
• in all dishes where oat groats are usually used: cookies, crunchies, etc.

You can prepare barley cake as you would for tapioca.

Young barley sprouts

You can also sow barley indoors, and harvest the young shoots for consumption in salads, sandwiches and other preparations. First soak the grains for eight hours, then sow them, without covering them, in a shallow tray three-quarters full of good potting soil. Water, cover with a piece of plastic, leaving one end open for ventilation. Water every day for three days, remove the plastic, expose the tray to sunlight for five to eight days, making sure to always keep the soil moist. Cut the young shoots as needed.

Gluten enteropathy (celiac disease)

Celiac disease, also known as intolerance, enteropathy or gluten hypersensitivity, affects approximately 4 in 1,000 people in North America. People with this condition have a permanent intolerance to gluten, a protein found in the grain of many cereals. This protein is toxic to people with celiac disease and its consumption can cause intestinal symptoms such as malabsorption of several nutrients. Treatment for celiac disease is to completely exclude gluten from the diet.

Barley contains gluten-forming proteins; sufferers should therefore avoid barley and its by-products (malt, beer, etc.).

Beer allergy

Some people experience allergic reactions after drinking beer, some of which can lead to anaphylaxis. A study has discovered two barley proteins (LTP1 and Z4) which are the two main allergens in beer, generally made from malt from barley.

The term “barley” appeared in the French language written in the 12th century. It is an old adaptation of the Latin name of the plant, hordeum. The so-called autumn barley bears the name of barley, which comes from the Latin corrigia and means “belt”, by allusion to the shape of the ear. The common barley, ancestor of all modern varieties, bears the name of hinge, from the Latin palmutia, “small palm”. Depending on the uses, barley is feminine … or masculine. Nature, it is feminine: early barley; shelled, it is masculine: hulled or pearled barley.

Barley, which is a cereal of the same family as wheat and oats, was probably cultivated for the first time in prehistoric times on the high plateaus of Ethiopia and in south-eastern Asia. It is believed to have been the first cereal to be domesticated. Its culture would then have spread to Egypt, Mesopotamia and northern Europe, a few thousand years before our era. Among the Hebrews, the Greeks and the Romans, it was the main cereal used to make bread. It was also eaten as a porridge, especially in Greece.

Athletes’ food

Reputed to be a food of strength, it was given to the champions of the ancient games of Eleusis, in Greece. As for the gladiators, they were called hordearii, or “men-barley”, because it was the main food they consumed during their training. Its relative poverty in gluten making it difficult to bread, barley was replaced by wheat when humans discovered the joys of leavened bread, lighter than the traditional flat breads which, in all cultures, were until then the basis of food.

Selection and use

However, long before it was grown, barley was harvested from the wild. The oldest species, the ancestor of our current hinge, was difficult to harvest because its spine (or central axis of the ear) was weak and the grains fell hastily. It was eventually replaced by four and six row species with a much stronger spine. Researchers believe it was the first form of selection to have been made by humans, about 10,000 years ago. For several millennia, it was by far the most widely used cereal, until wheat overtook it.

Today, it has retained some of these food uses, notably in North Africa and in certain parts of Asia where it is used to make flat bread and porridge. But now, it is mainly grown for the malting industry (malt comes from germinated and dried barley, and is the basic ingredient of beer), and as feed or feed for pigs, beef meat and poultry. However, the recent interest in dietary fiber and complex carbohydrates, of which it is rich, should change this profile.

Beer

In the Middle Ages, it was considered healthier to drink beer – which was sterilized by the cooking and fermentation process – than highly contaminated water. It is said that in the 15th century, Saint Arnoul, a Flemish Benedictine and Bishop of Soissons who later became the patron saint of brewers, noted during an epidemic of cholera that beer drinkers suffered less from colic than water drinkers. . To persuade the latter to switch to beer, he brewed a tank before their eyes using his stick to stir the golden liquid, then blessed said tank. History has it that everyone agreed to drink it and that everyone escaped death …

Considered the first alcoholic drink, beer was already made by the Sumerians, who prepared it by fermenting barley bread in water. They came to manufacture ten types of beer which they exported to Egypt or other nearby regions. Low in alcohol, some of these beers played the role of food, especially among the poor who could get them at low prices. Indeed, among the Babylonians, the beer was thickened with flour, then put to ferment a second time. We either drank this mixture or baked it squarely, like bread or cake. In addition, the malt residue from the first fermentation was consumed. Same thing in the Middle Ages: we didn’t filter beer, which was made with legumes,

Some people like to think that it was with the aim of making beer and not to obtain a reliable source of solid food that the hunter-gatherers invented agriculture and therefore entered the Neolithic era – thus giving birth to the great civilizations of humanity.

Ecology and environment

Green manure
In addition to being used as food for humans and animals, barley can be used as green manure. As such, it prevents soil erosion, nourishes everything living and useful in the soil, from bacteria to earthworms, and protects these relatively fragile organisms against ultraviolet rays and extreme temperatures. Finally, green manures compete strongly with weeds, reducing the use of chemical herbicides.

Warning: antibiotics
Many plants are sensitive to antibiotics, in particular barley, whose growth is significantly slowed down when exposed to sulphadimethoxine. However, sludge from wastewater settling ponds used to make compost, as well as manure and slurry from farm animals can contain and, in fact, contain residues of antibiotics which eventually end up in the ground. In addition to suffering in their growth, exposed plants can absorb these drugs into their tissues and pass them to humans, which increases the risk of antibiotic resistance.

Goose brings diversity to the menu, although it is still considered a delicacy due to its high price. The goose flesh is delicate and juicy. Wild goose meat is harder than farmed goose because it exercises more than the latter. In Quebec, although the production of farmed goose is still limited, it is possible to obtain by-products such as thighs, sausages, duck breast, smoked duck breast and goose fat to make the confit.

Active ingredients and properties

Goose is fatty meat , but goose fat is rich in monounsaturated fatty acids, which adds an interesting nutritional feature to goose products. The monounsaturated fatty acids contained in goose could contribute to an improvement in cardiovascular health , in addition to favorably influencing the secretion of insulin . The consumption of goose also provides many other nutrients essential for the maintenance of health.

It is important to emphasize that the studies that have demonstrated the benefits associated with the consumption of monounsaturated fatty acids have been carried out with plant-based foods such as olive oil or peanut butter. Although the beneficial effects of monounsaturated fatty acids from animal sources are not clearly established, the consumption of goose could be integrated into a varied diet. It must however be kept in mind that goose meat is fatty meat since fat provides almost 50% of the energy contained in a portion and that in such a case, moderation is essential. In addition, it should be noted that the goose contains a third of its total fat in the form of monounsaturated fatty acids and another third in the form of fatty acids.saturated .

Cardiovascular health. Consumption of monounsaturated fatty acids is recommended to prevent cardiovascular disease ¹ . For example, a diet rich in monounsaturated fatty acids has been associated with an improved lipid profile by lowering blood levels of total cholesterol and triglycerides ². Some studies have shown that unlike low-fat diets, eating a diet rich in monounsaturated fatty acids does not decrease blood levels of HDL (“good”) cholesterol. Thus, the introduction of foods high in monounsaturated fatty acids provides superior benefits to those usually obtained with a much lower fat diet ³ . The consumption of various sources of monounsaturated fatty acids could also explain, in part, the lower incidence of cardiovascular disease in France, compared to other regions of the world where the diet is also rich in cholesterol and saturated fat ⁴. Indeed, researchers have mentioned the consumption of plant foods and foods rich in monounsaturated fatty acids as factors that may explain the lower incidence of cardiovascular disease observed in France ⁵ . However, other studies will be required to assess the influence of other factors such as the environment, lifestyle and certain genetic characteristics of these populations.

The monounsaturated fats may also reduce the oxidation of blood lipids which is considered a risk factor for cardiovascular disease. In an intervention study conducted with young adults ⁶ , individuals who consumed a diet richer in monounsaturated fatty acids had seen a reduction in the oxidation of their LDL-cholesterol (“bad” cholesterol). This increased resistance to oxidation has also been observed in studies carried out in vitro ⁷ . The consumption of monounsaturated fatty acids also decreases platelet aggregation , which could reduce the risk of thrombosis ⁸.

Diabetes . The monounsaturated fatty acids could reduce the insulin resistance that is associated with several diseases or conditions such as obesity, type 2 diabetes or metabolic syndrome. An intervention study demonstrated an 8% improvement in insulin sensitivity in healthy subjects who consumed 37% of their energy in the form of lipids, but who favored a high content of monounsaturated fatty acids ⁹ . Another study in patients with type 2 diabetes found an improvement in fasting blood sugar when the diet included a high proportion of monounsaturated fatty acids ¹⁰. In light of these results, it would be interesting to check whether the consumption of goose meat positively modifies certain risk factors for diabetes compared to other meats.

Other properties

Most important nutrients

See the meaning of the nutrient source classification symbols

 Phosphorus . Goose is an excellent source of phosphorus (see our fact sheet on Phosphorus nutrients ). Phosphorus is the second most abundant mineral in the body after calcium. This mineral plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues, helps to maintain normal blood pH and is one of the constituents of cell membranes.

 Iron . Goose is an excellent source of iron for men and a good source of iron for women , as their respective needs for this mineral are different. Each body cell contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in the production of new cells, hormones and neurotransmitters (messengers in nerve impulses).

 Zinc . Goose is an excellent source of zinc. Zinc is involved in particular in immune reactions, in the production of genetic material, in the perception of taste, in the healing of wounds and in the development of the fetus. It also interacts with sex and thyroid hormones. In the pancreas, it participates in the synthesis (production), the storage and the release of insulin.

 Copper . Goose is an excellent source of copper. As a constituent of several enzymes, copper is necessary for the formation of hemoglobin and collagen (protein used for the structure and repair of tissues) in the body. Several copper-containing enzymes also help the body’s defense against free radicals .

 Selenium . Goose is an excellent source of selenium. This mineral works with one of the main antioxidant enzymes , thus preventing the formation of free radicals in the body. It also helps convert thyroid hormones to their active form.

 Vitamin B2 . Goose meat is an excellent source of vitamin B2. This vitamin is also known as riboflavin . Like vitamin B1, riboflavin plays a role in the energy metabolism of all cells. In addition, it contributes to tissue growth and repair, hormone production and the formation of red blood cells.

 Vitamin B3 . Goose is an excellent source of vitamin B3. Also called niacin, vitamin B3 participates in many metabolic reactions and contributes particularly to the production of energy from the carbohydrates, lipids, proteins and alcohol that we ingest. It also collaborates in the DNA formation process , allowing normal growth and development.

 Pantothenic acid . Goose is an excellent source of pantothenic acid. Also called vitamin B5, pantothenic acid is part of a key coenzyme in the energy use of the food we eat. It is also involved in several stages of the production of steroid hormones, neurotransmitters (messengers in nerve impulses) and hemoglobin.

 Vitamin B6 . Goose is an excellent source of vitamin B6. Vitamin B6, also called pyridoxine, is part of coenzymes that participate in the metabolism of proteins and fatty acids as well as in the synthesis (manufacture) of neurotransmitters (messengers in nerve impulses). It also contributes to the production of red blood cells and allows them to transport more oxygen. Pyridoxine is also necessary for the transformation of glycogen into glucose and it contributes to the good functioning of the immune system. This vitamin finally plays a role in the formation of certain components of nerve cells and in the modulation of hormone receptors.

 Vitamin B12 . Goose is a good source of vitamin B12. This vitamin works together with folic acid (vitamin B9) to make red blood cells in the blood. It also works to maintain nerve cells and the cells that make bone tissue.

 Vitamin E . Goose fat is a good source of vitamin E. A major antioxidant, vitamin E protects the membrane that surrounds every cell in the body, especially red and white blood cells (cells of the immune system).

Source  : Health Canada. Canadian Nutrient File , 2005.

The Anatidae family includes swans, ducks and geese, the latter comprising several zoological genera, including the genus Anser for which we know a dozen species. The domestic goose descends from two species, the greylag goose ( Anser anser ) and the swan or Chinese goose ( Anser cygnoides), or hybrids from their cross. The Greylag Goose comes from Eurasia and North Africa; swan goose, from East Asia. These two species have undergone many improvements and selections through their contact with humans, which has given rise to several races and multiple strains within these races. The Food and Agriculture Organization of the United Nations has listed a hundred (including almost 80 for the butternut goose), but it is believed that there are others, some of them very local and not including than a few individuals.

The first attempts to domesticate the greylagmay be 5,000 years old and have occurred in Egypt. Under the Roman influence then, later, that of the Normans, the domestic goose will spread throughout Europe. In certain regions, it will play a more important role in food than chicken, in particular because it is satisfied with a food of lower quality while giving a tasty flesh. In addition, it provides excellent down as well as feathers which were popular with scribes and writers at the time. For a long time in Europe, it was a goose that was cooked at Christmas, but after the discovery of America, it was gradually replaced by the turkey, whose succulence of flesh and size made it a dish of choice for this festive occasion.

The swan goose , for its part, would have been domesticated in China more than 3,000 years ago, but little is known about the evolution of this animal in Asia. Attempts have also been made, on an experimental basis, to domesticate other species, notably the Canada goose, but none of these trials has resulted in farms of commercial importance. However, researchers are interested in the genetic potential of these wild species for the improvement of the domestic goose.

About force-feeding: goose, like duck, is raised for its foie gras , obtained by force-feeding. To learn more about the pros and cons of this traditional method, see the Duck fact sheet. Note that the Food and Agriculture Organization of the United Nations does not encourage the practice of force-feeding.

To access other recipes, you can go to the CuisineAZ.com kitchen recipe site, which offers, among other things, the following recipes: stuffed goose , goose foie gras , baked goose

Choose well

The goose and the various preparations that come from it – foie gras , rillettes , sausages , smoked duck breast , confit , fat , etc. – are found in specialized butchers, in Asian grocery stores or directly on the farm. You can find frozen goose in supermarkets.

Note that the goose raised on grass and hay is significantly less fat than that which is fed exclusively on grain, which is a significant health asset.

Preparation

For baking goose in the oven, it is recommended to prick the skin over its entire surface so that the fat drains. Every half hour, drizzle with the cooking juices and drain some of the fat that accumulates in the bottom of the pan. The goose is cooked when a thermometer stuck in the thigh indicates 85 ° C.

To recover the fat, pass it through double cheesecloth, put it in pots and keep it in the refrigerator where it will keep for several weeks.

Culinary dishes

• Roast goose: it can be cooked for about an hour in an oven set to 200 ° C (400 ° F) then lower the temperature to 160 ° C (320 ° F) for the rest of the cooking. Or, cook it slowly at 160 ° C (320 ° F) at the rate of 30 minutes of cooking per kilogram, after brushing it with butter, then salt and pepper. Apples or pears can be added to the bottom of the broiler pan.
• You can stuff it with a chestnut sauce or with fresh or dried fruit, adding the finely sliced ​​liver and gizzard, chopped onions, herbs, bread crumbs, etc.
• It can be glazed with an orange or cranberry sauce, which will be coated 15 or 20 minutes before the end of cooking.
• Serve it with a sauce made of white wine, orange juice and zest, ginger, salt and pepper. Simmer until a thick sauce is obtained.
• In Germany, it is served with sauerkraut which, by its acidity, reduces the richness of goose fat.
• Cook the thighs in stew. Or marinate them for twelve hours in a fruit juice, with onions, carrots, herbs and garlic. Cook everything with broth until the flesh comes off well. Keep the meat warm, strain the juice through a sieve, thicken it, reheat and serve.
• Confit: cook the wings and thighs in the fat after having salted them and left to marinate for one or two days. Then put them in a jar, cover with fat and leave to sit for a week in the refrigerator. The wing or thigh confit is essential to the traditional cassoulet.
• Leftovers can be prepared as a salad , with endive or radicchio, arugula, watercress or other tasty greens. Drizzle with mustard sauce.
• Prepare the heart, liver and gizzard as you would for chicken. In France, the gizzard is candied in fat, like the thighs. You can also make it in a salad, after sautéing it in the fat: serve on a lettuce with garlic croutons and walnut kernels and season with a walnut oil and juice vinaigrette lemon.
• Use goose fat , rich in monounsaturated fatty acids, for cooking. In the South of France, it plays the same role as butter in Normandy or olive oil in Provence.
• Do not hesitate to make a broth with the bones. Degrease it before using it for making soups or sauces.

Refrigerator: 1 to 3 days.

Freezer: 10 to 12 months for the whole goose, 5 to 8 months for the cuts.

Geese are of great interest from both an ecological and an economic point of view, as they easily adapt to variable and sustainable farming systems.

Thanks to the particular structure of its digestive system, it can consume large amounts of nutrients rich in fiber (hay, for example), which differentiates it from other avian species. Its aptitude to consume grass allows it to be put on pasture where it will also feed on insects, snails, slugs, worms, etc. This reduces the expenses associated with the purchase of grains or feed. In addition, in Europe, it is installed on freshly harvested plots where it will consume cereals, carrots, cabbage and salads left on the spot, which makes it possible to enhance the remains that could not be harvested.

In addition, the goose can be used for weeding, as was done in the United States in the 1950s, where it was given the task of weeding cotton fields. Crops of asparagus, potatoes, beets, beans, hops, onions, strawberries, berry shrubs, tobacco, hazelnut, vine, ornamental flowers, as well as orchards have also benefited from its “services”, to which is added the nitrogen provided by its excrement, which contributes to the fertilization of the soil. However, the appearance in the 1970s of a wide range of selective chemical weed killers considerably limited this practice.

Finally, the goose can also be used for the maintenance of ditches and moats, as well as wherever it is difficult to bring machinery. We know, for example, that swan geese can regulate the expansion of water hyacinth in ditches, a real boon when we know that this plant constitutes, in China, a real environmental problem.

Orange is one of the most consumed fruits in France which we enjoy in winter since we mainly find it from December to April on our stalls. It is mainly eaten raw for dessert but it also adds a sweet touch to salads.

Orange characteristics:

• Rich in vitamin C;
• Source of fiber;
• Low in calories;
• Source of calcium and magnesium;
• Boosts the immune system.

Orange identity card

• Type: Citrus;
• Family: Rutaceae;
• Origin: China;
• Season: December to April;
• Orange color ;
• Flavor: Sweet.

Characteristics of orange

When harvested, orange is a fruit that weighs on average 200g. An orange is composed of a thick and rough skin which contains a very juicy flesh distributed in quarter.

Differences with nearby foods

It has long been believed that bigaradier and orange tree belong to the same botanical species, the latter being supposed to descend from the former. But modern research indicates that they are 2 very different species, not only in the flavor of their fruit, but in various botanical characteristics.

Word from the nutritionist

The orange is rich in vitamins and in particular in vitamin C. To take full advantage of its benefits, peel it and consume its quarters directly. One portion corresponds to an orange.

For 100g of orange:

1. Orange is an excellent source of vitamin C. Eating oranges will therefore stimulate the immune system and fight against fatigue such as cold snaps in winter.
2. Orange is rich in flavonoids, antioxidant components that help fight against free radicals, responsible for skin aging and many pathologies. .
3. The orange contains carbohydrates assimilated to sugars which bring energy quickly to the organization.
4. Low in lipids and proteins, orange is a fruit with a low caloric intake which is very suitable for people who want to lose weight.
5. Its low fiber content, which is in addition to soluble fiber, makes it a very interesting ally to limit the level of cholesterol in the blood.
6. Thanks to the soluble fibers it contains, orange gently stimulates digestion and reduces digestion disorders.
7. These same fibers help regulate the cholesterol and triglyceride levels in the blood. Eating oranges thus contributes to the prevention of cardiovascular diseases and limits the risks of atherosclerosis.
8. The orange would prevent certain cancers. The consumption of citrus fruits would reduce the risks of cancers of the mouth, pharynx and digestive tract thanks to the antioxidants they contain.
9. Thanks to the carotenoids which will stimulate the production of bone cells and stimulate the absorption of calcium, orange is excellent for your bones.

To choose an orange well, it must be firm. Also be careful to choose it according to its use.

The different varieties

On our stalls, there are mainly three varieties of orange: the fleshy orange, the juice orange and the blood orange.

Keep well

The orange keeps for a week at room temperature. You can also keep it for ten days in the vegetable drawer of the refrigerator.

How to cook it? How to match it?

• Orange and chocolate go perfectly with cakes, sweets or fondue.
• Before pouring your custard preparations into the molds, line them with orange rings. Bake in the oven as usual.
• Orange juice and zest add a special note to sauces and dressings and to vegetable, rice, chicken, fish, seafood, etc. dishes.
• In South America, a dozen whole peeled oranges are boiled for 20 minutes in 1.5 liters of lightly sweetened water, then filtered and this soup is poured over pieces of roasted bread and lemon slices.
• Serve orange wedges in a salad with sliced ​​onion, olives and an olive oil vinaigrette.
• Prepare an orange salsa, with red onion, coriander, garlic and chilli. Serve as an accompaniment to meals, for example with chicken breasts.
• Orange juice is used to make lemonade drinks and as a seasoning for fish. In Spain, the meat is coated with it during cooking. At Yucatàn, it replaces vinegar. In Egypt and other countries, they make wine.

The term “orange”, to designate the fruit, appeared in the 13th century. It comes from the Arabic narandj, itself borrowed from the Sanskrit nagaranga, whose meaning is “fruit loved by elephants”. The “o” was added to the Arabic name by influence of the name of the city of Orange, through which these fruits passed.

The orange tree is native to southeast Asia, home to the genus Citrus, but it is not known when exactly it was domesticated. According to a text dating from 2,200 years before our era, it was already known in China at that time. Like many other plants which were also used in medicine, it will follow the silk route towards Europe, crossing the Middle East and the Near East where it will find a climate adapted to its needs. From there, it will reach the south of Europe, probably in the first centuries of our era, although there is no trace of its culture on this continent before the 15th century. Certainly, its true expansion in the south of Europe is the fact of the Portuguese, who brought it back from Asia. Thanks to intense selection work and the development of new cultivation methods, orange from Portugal will become the quality and benchmark standard throughout Europe. Its popularity was such that, in Arab countries, it stopped calling it narandj to call it bortugal, a name which is still attached to it.

At the time of the Conquest, the orange will cross the Atlantic with the bigarade, the lime, the lemon and the citron. Their seeds will be sown in the West Indies, Mexico, South America and present-day Florida. From the middle of the 16th century, in America, flourishing orchards were found in all the places suitable for the cultivation of citrus fruits.

Today, the orange tree is the most cultivated fruit tree in the world. Until the 1920s, its fruit was mostly eaten fresh. Then, we will market its juice, rich in vitamin C, and, in a few decades, the consumption of the latter will far exceed that of the fruit. In the United States, 40% of the production of orange groves is now used to prepare frozen juice concentrate. The by-products of this transformation – essential oil, pectin, candied bark, pulp – have found many uses in the food industry.

Ecology and environment

To produce the flawless oranges that western consumers demand, citrus growers must use a battery of chemicals. This explains why fruit sold in the fresh state is much more processed than fruit intended for processing (juice).

But the consumer, the European in particular, also wants fruit that is little or not processed. In Morocco, where 50% to 60% of citrus production is intended for export, we have been experimenting with “integrated pest management” for several years. This technique consists in “releasing” at the appropriate time “auxiliary” insects whose role is to limit the populations of insect pests. Chemical intervention is only done as a last resort. Similar experiments are carried out in the United States and Australia. The results indicate that if, in the first years, the pests remain very numerous, after 3 or 4 years, we manage to keep their populations below the harmful level.

The team from Morocco also noted that despite the initial costs and requirements, this approach had made it possible to make substantial savings in materials, labor and phytosanitary products. At the end of the 4th year, the costs of the latter were no more than a third of what they were initially. As for the fruits, they had no trace of residues. This approach requires qualified personnel, a good knowledge of insects, both predatory and auxiliary, and a continuous presence in the orchard. In addition, pesticides used when absolutely necessary must be safe for auxiliary insects, such as those of the ladybug family, which feed on the eggs or larvae of many pests.

Untreated fruit is sold under the “organic cultivation” label.

Egg: understand everything in 2 min

In recent years, nutrition experts have faced a dilemma: limiting consumption of eggs, given their high cholesterol content, or recommending it, given their high content of high quality protein as well as in several vitamins and minerals. Recent scientific data tend to show that the egg is a food of choice and that the consumption of one egg per day, even in people with high blood cholesterol, can be acceptable. Indeed, there is no substantial evidence demonstrating a real association between consumption of dietary cholesterol and blood cholesterol levels. The egg is nutritious, versatile and offers excellent nutritional value at low cost.

Active ingredients and properties

Carotenoids . Egg yolk contains two powerful antioxidants from the carotenoid family: lutein and zeaxanthin . Moreover, these two compounds confer the color to the yolk of the egg. Carotenoids, substances related to vitamin A, are antioxidants known to help prevent diseases related to aging, such as cataracts, macular degeneration, cardiovascular disease and certain cancers ¹ . These antioxidants neutralize or reduce the free radicals present in the body and thus limit the damage caused to cells. Observational studies indicate that consuming foods rich in lutein, such as eggs, may help preventage- related macular degeneration , one of the main causes of blindness in people aged 65 and over, and to decrease the risk of cataracts ^{2 , 3} . The possible role of carotenoids in the prevention of cardiovascular disease (CVD) would be to decrease the oxidation of LDL-cholesterol (“bad cholesterol”) and to reduce the formation of plaque in the artery wall ⁴ . Finally, carotenoids could reduce the risk of certain cancers by protecting them against the development of tumors. Data from a prospective studyThe Nurses’ Health Study, involving 83,234 nurses showed that more intake of lutein and zeaxanthin, the higher the risk of breast cancer was low among perimenopausal women ⁵ .

Proteins . The egg is made up of proteins of high biological value. Proteins are used primarily to form, repair, and maintain tissue, such as the skin, muscles, and bones, in good condition. They are also used for the formation of digestive enzymes and hormones. The proteins in the egg are said to be complete, because they contain the nine essential amino acids in the body, and this in optimal proportions. Indeed, the protein quality of the egg is such that it is used as a reference food to assess the quality of other food proteins. Note that amino acids are said to be essential when the body cannot produce them. They must therefore come from food. Nearly 60% of the proteins in the egg are found in the white while the remaining 30% is in the yolk.

Choline . Eggs are an excellent source of choline, a compound that plays an important role in the development and functioning of the brain , primarily the center of the memory ⁶ . Choline is mainly found in the yellow part of the egg. The need for choline is important during embryonic development since during pregnancy and lactation, low intakes of choline can have effects on the development of the brain of the child in the long term ⁶ . An animal study has shown that supplementing with choline, during rat embryonic development or immediately after birth, improves cognitive function and, thereby, attention and memory ⁷. In addition, authors reported in a study of pregnant women with low folic acid intakes that mothers with the lowest choline intakes were four times more likely to give birth to a child with a neural tube defect than those with the highest intakes, regardless of folic acid intakes ⁸ .

Other properties

Most important nutrients

See the meaning of the nutrient source classification symbols

 Vitamin B2 . Eggs are a good source of vitamin B2. This vitamin is also known as riboflavin. Like vitamin B1, riboflavin plays a role in the energy metabolism of all cells. In addition, it contributes to tissue growth and repair, hormone production and the formation of red blood cells. Most of the riboflavin is found in the egg white.

 Vitamin B12 . Eggs are a good source of vitamin B12. This vitamin works together with folic acid (vitamin B9) to make red blood cells in the blood. It also ensures the maintenance of nerve cells and cells that make bone tissue.

 Phosphorus . Eggs are a source of phosphorus (see our fact sheet on Phosphorus nutrients ). Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues and helps to maintain normal blood pH . Finally, phosphorus is one of the constituents of cell membranes.

 Zinc . The egg is a source of zinc. Zinc is involved in particular in immune reactions, the production of genetic material, the perception of taste, scarring and the development of the fetus. Zinc also interacts with sex and thyroid hormones, and participates in the pancreas in the synthesis (manufacturing), storage and release of insulin.

 Pantothenic acid . The egg is a source of pantothenic acid. Also called vitamin B5, pantothenic acid is part of a key coenzyme that allows us to adequately use the energy present in the food we eat. It also participates in several stages of the synthesis (manufacture) of steroid hormones, neurotransmitters (messengers in nerve impulses) and hemoglobin.

 Folate . Eggs are a source of folate. Folate (vitamin B9) is involved in the production of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material (DNA, RNA), in the functioning of the nervous system and the immune system, as well as in the healing of wounds and wounds. As it is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the fetus.

 Vitamin A . The egg is a source of vitamin A. This vitamin is one of the most versatile, playing a role in several body functions. It promotes, among other things, the growth of bones and teeth. It keeps the skin healthy and protects against infections. In addition, it plays an antioxidant role and promotes good vision, especially in the dark. Most of the vitamin A is found in egg yolk.

 Vitamin D . The egg is a source of vitamin D. Vitamin D interacts closely in the health of bones and teeth, making available calcium and phosphorus in the blood, among other things for the growth of bone structure. Vitamin D also plays a role in the maturation of cells, including those of the immune system. Most of the vitamin A is found in egg yolk.

 Vitamin E . The egg is a source of vitamin E. A major antioxidant, vitamin E protects the membrane that surrounds the cells of the body, in particular red blood cells and white blood cells (cells of the immune system).

Source  : Health Canada. Canadian Nutrient File , 2005.

Precautions

Allergies
Eggs, along with milk, peanuts and shellfish, are one of the main causes of food allergies. Egg allergy is usually caused by the immune system’s reaction to one of the protein fractions in egg white ⁹. However, in some people, it is the proteins in egg yolk that cause the allergy. Since it is impossible to separate the yolk and the egg white 100%, the only solution to avoid the allergic reaction is to exclude foods or products containing eggs or egg derivatives as well as foods likely to have been in contact with eggs. People with an allergy to raw eggs cannot usually eat cooked eggs. Even if cooking alters the protein of a raw egg, it is not enough to prevent an allergic reaction.

Fortunately, egg allergy disappears in the majority of children after the age of five ¹⁰ . However, when the allergy is severe, it is likely to last a lifetime. As a preventive measure, egg white should not be introduced into the child’s diet before the age of one year.

The most common symptoms of egg allergy affect the gastrointestinal system (vomiting, diarrhea), the respiratory system (asthma, bronchitis) and are also often linked to skin problems (eczema) ¹¹ .

Toxic infections
Egg safety is of prime importance, given the risk of contamination by bacteria or viruses (for example salmonella and the H5N1 virus). The Canadian Egg Marketing Agency has worked to improve the egg’s natural defenses (hard shell, two membranes and antimicrobial properties in albumen), through the Cleanliness First – Cleanliness Always ^{™ program} , founded on a hazard management method. In Canada, in 2003 and 2004, the compliance rate for inspected egg products was 97% (3% of eggs were non-compliant or unsafe) ¹². Although the risk of salmonella infection is minimal, to eliminate these risks, Health Canada recommends that consumers, primarily pregnant women, the elderly, very young children, and those with compromised immune systems following ‘a disease, to cook the eggs until the white and the yolk have a solid consistency ¹³ . There are preparations on the market based on pasteurized liquid eggs that can be used in place of raw eggs, since pasteurization has destroyed bacteria, including salmonella, that could be contained in the egg.

The eggs of various bird species have undoubtedly been consumed since ancient times. The Phoenicians feasted on ostrich eggs, while in Antiquity the Romans consumed those of the blue peacock and the Chinese consumed those of the pigeon. In reality, the eggs of any laying species, including the turtle and the alligator, can be used as food.

However, over the course of evolution, the chicken egg has gradually taken precedence over all the others, but this has happened rather recently. Although Apicius, famous gastronomist of Roman Antiquity, has given in his culinary work various recipes for custards and omelettes, the egg will remain a marginal food for a long time, on the one hand because of religious prohibitions and beliefs superstitious, on the other hand for economic reasons: indeed, the people in general believed that it was much more profitable to wait for the egg to turn into a chicken or a rooster. The Chinese were an exception to this rule, who considered it an excellent nutritional source and spread its use throughout eastern Asia.

The egg is not mentioned in the few writings available on the Middle Ages in Europe, perhaps because, like meat, it was prohibited by the Catholic Church to consume it on days skinny, that is, for more than 160 days a year. However, the hens, who did not follow the liturgical calendar, but that of the seasons and their biological cycle, laid abundantly during Lent, a period when daylight was again abundant. To avoid losing this precious resource, they were kept in liquid fat or wax until Easter, a splendid day par excellence. To improve their appearance after their prolonged stay in the vault, they were decorated in various ways. This is how the tradition of Easter eggs was born. In the middle of the XVII ^th  century, we know at least 60 recipes to cook this food that appears more and more often on the menu.

Improve productivity

In the XVIII ^th  century, the discovery by a French technique artificial breeding practiced by the Egyptians by using low temperature furnaces raise the greatest interest among farmers, which multiply the crossings. In the XIX ^th  century, significantly more productive chicken breeds, selected by the Chinese, will appear in the West, creating a real stir among farmers who want all possess some of these “new” bird, very different from those of known Mediterranean and European races. During this century, a hundred other breeds will be created, some of which we breed only for the flesh, others for the eggs, others finally for the two uses.

There followed a prosperous period for the egg which, until the 1980s, was considered a perfect food. However, its popularity will decrease when it is discovered that its yolk is particularly rich in cholesterol , accused of being the cause of cardiovascular disease. In this decade alone, sales of fresh eggs will drop 25%. The multiplication of epidemics of salmonellosis during the same period and until recently will further add to this fatality. It is therefore not recommended to eat the raw egg which was previously included in many dishes, especially in mayonnaise. In recent years, the egg has regained some of its lost popularity, after various clinical studies have shown that, for the majority of the population, it constitutes aexcellent quality food .

In addition to fresh eggs, today we find on the market preparations based on dehydrated eggs, liquid and frozen (albumen only, yolk alone, whole egg, albumen and yolk mixed in various proportions).

To access other recipes, you can go to the CuisineAZ.com kitchen recipe site, which offers, among other things, the following recipes: casserole egg, mimosa egg, easter egg

Choose well

Keep eggs in the fridge at all times. All in all, they should not be kept out of the refrigerator for more than two hours (including cooking time and service). If the eggs must be at room temperature for the preparation of a recipe, take them out half an hour in advance or reheat them in lukewarm water for a few minutes before using them.

To avoid the risk of cross-contamination, wash your hands and clean kitchen utensils after handling meat and fish and before handling eggs (and vice versa).

Do not use broken or cracked eggs, which may be contaminated.

The occasional stain of blood in an egg is harmless. You can remove it if you want with the tip of a knife.

Culinary dishes

If eggs are the basis of soufflés , flans , quiches or pancakes , here are some other suggestions for primers.

• As a salad . Serve the soft-boiled eggs on a salad of fine greens. The boiled eggs can be added to a vegetable salad of your choice, or in the salad from Nice, with cubes of potatoes, tomatoes, snow peas, tuna, olives and young greens. Drizzle with Dijon mustard vinaigrette. Or make it as a sandwich garnish, adding parsley and chives or other herbs.
• Devil’s hard-boiled eggs . Cook the eggs and cut them in half lengthwise. Remove the yolk that will be crushed with mustard, mayonnaise, sour cream or yogurt, lemon juice, capers, salt and pepper and fill in the egg whites with this mixture. Refrigerate before serving. You can vary by replacing the capers with chopped olives and adding hot pepper or Tabasco sauce.
• Omelettes. Chives, watercress, parsley, tarragon and lemon balm go perfectly with the eggs.
• Pickled hard-boiled eggs . Put boiled eggs in a jar. Heat a few minutes in a saucepan of vinegar and concentrated orange juice, a stick of cinnamon and cloves. Pour over the eggs, close the jar and let cool to room temperature, then put in the refrigerator. Wait at least a week, and up to three or four weeks, before consuming.
• Egg in shell , egg calf , egg hard. What is the difference ? In fact, only the cooking time varies. The boiled egg is an egg whose white begins to coagulate and whose yolk is still liquid. The soft-boiled egg is an egg whose white is solid but the yellow still runny. Finally, the hard-boiled egg is an egg with firm whites and yolks.
• The egg alone can also be poached, scrambled, fried or spun, fried or spun.

• Scrambled eggs. Incorporate various ingredients into the eggs: grated cheese, diced tomatoes seasoned with basil, sour cream flavored with chives, pieces of canned sardines or anchovies, crab meat seasoned with curry, capers, pieces of bacon or sausage, mushrooms , finely cut vegetables, etc.
• Huevos rancheros . Prepare a more or less spicy salsa according to its taste, pour it into a baking dish and dig “nests” in which you will lay raw eggs. Garnish with strips of pimiento (pepper) and sprinkle with grated cheese. Bake until eggs are firm in an oven set to 215 ºC (420 ºF).
• Florentine soup . Heat the finely chopped spinach for a few minutes in chicken or vegetable broth with nutmeg added. Add beaten eggs to this soup, stirring well. Remove from heat immediately. Serve in bowls with grated Parmesan cheese, if desired.
• Provencal omelet . First cook five slobbery omelets, the first with green onions, the second with spinach or another green leafy plant, the third with garlic, the fourth with tomato and the fifth with herbs. Stack them in order in a buttered or oiled round pan. Put the mold in the oven for about twenty minutes in a container half full of water. Serve hot or cold, slicing to expose the various colors.
• French toast . Dip slices of bread in beaten eggs with milk, fry in a pan and serve with maple syrup or brown sugar.
• Frittata or “western omelet” . Almost all countries have their version of this preparation, which consists of sautéing vegetables (potatoes, tomatoes, zucchini, broccoli, spinach, depending on the season), mushrooms, diced ham or sausage, and other foods of choice until cooked, then pour over beaten eggs flavored with herbs and grated cheese. You can vary by putting pasta or oriental noodles, shrimp or smoked salmon, and dried tomatoes.
• Egg in the hole . Remove part of the crumb on a slice of bread. Put the latter to brown in a pan and break an egg in the opening. Cook until the white is firm and serve. You can do the same thing with partially cored potato slices, which you will bake in the oven for about 15 minutes.

Fridge

The whole egg in its shell keeps five weeks from the date of packaging (about three weeks after buying it) without significantly losing quality. After this time, the flesh may dry out. Once the shell is removed, the whites and yolks will keep for two days. Hard-boiled eggs keep on average for a week.

Freezer

• If needed, the whites can be frozen separately for later use. Put them in the ice cube tray, freeze and transfer to a freezer bag. Thaw in the refrigerator, not at room temperature.
• To freeze the whole egg, thoroughly mix white and yellow before putting in the freezer in a sealed container. Do not freeze the whole egg as the shell will burst when cold.
• To freeze the yolks, we recommend adding the equivalent of a teaspoon and a half to sugar or corn syrup (for four eggs) if you plan to use them in a sweet preparation, or 1/8 of teaspoon of salt for other types of preparations. This treatment will prevent them from becoming lumpy when frozen.

Until the Second World War, the egg was mainly produced on small family farms, which had on average only 400 laying hens. Various innovations, notably in veterinary medicine and in the formulation of enriched feeds, as well as the creation of complex mechanical equipment, will lead to battery farming as we know it today, with its hundreds of thousands, even its millions. hens per production unit. For example, in the United States, one of the largest producing countries in the world, 95% of production is provided by 260 farms, of which 65 have more than one million hens and 9, more than five million. In this country, the smallest farms have a minimum of 30,000 hens.

In these farms, the hens are, in most cases, confined to narrow cages in which they can barely move. They have no access to outside air or daylight, their production cycle being entirely controlled by artificial lighting. The conditions in which they live, in particular the large number of individuals in the same space, create in them a permanent state of stress which has the effect of weakening their immune system, which requires administering antibiotics to them. In addition, the manure produced by the hens of these farms is an important source of pollution of surface and groundwater, particularly phosphorus.

In Europe, for humanitarian and public health reasons, the current of battery farming seems to want to reverse. In several countries of this continent, cage farming is banned. In Germany, we go even further since it is now prohibited by law to keep more than 6,000 hens in the same chicken coop.

Fruit with a shell with an elongated shape and rounded corners, the Brazil nut is native to Brazil and Paraguay. The Brazil nut tree can grow up to 45 m in height and up to 2 m in diameter. It grows wild in the rainforests of Amazonia, Bolivia, Ecuador, Guyana, Peru and Venezuela. This tree produces nuts only after 12 to 15 years.

The Brazil nut contains a yellowish almond covered with a thin brownish film. The shell is rough, fibrous and reddish brown in color. It has the shape of an orange quarter. Between 12 and 20 of these shells are crammed into a coconut-like capsule. When ready, these capsules fall to the ground. They are then picked up by the workers and then opened with a machete or an ax. The Brazil nuts are then soaked in water for 24 hours, boiled for 3 to 5 minutes and then drained.

Source: Canadian Food File, 2009.

Selenium

The all-around champion in selenium is the Brazil nut, as a single nut provides the recommended daily intake of selenium . Selenium is a trace element (that is to say that the body needs it only in very small quantities) essential to the human body. It is present in traces in food. Like most trace elements, selenium plays a key role throughout the body. On the intracellular level, it has an antioxidant effect , because it allows the body to produce glutathione peroxidase. This enzyme works in concert with vitamin Eto protect cell membranes from oxidation caused by free radicals. In excess, these cause early aging and contribute to the appearance of certain types of cancer, cardiovascular disease and the formation of cataracts. Selenium also plays an essential role in the functioning of the immune system and the thyroid gland.

Vitamin E

In addition, the Brazil nut contains a good amount of vitamin E whose antioxidant activity is added to that of selenium. Vitamin E plays an essential role in protecting the membrane of all cells in the body. It is antioxidant, that is to say it contributes to the neutralization of free radicals in the body. In addition, it prevents or reduces the oxidation of low density lipoproteins (LDL). This oxidation of LDL is associated with the onset of atherosclerosis and therefore with cardiovascular disease. Vitamin E also has anti-inflammatory, antiplatelet and vasodilatory properties.

Fibers

Like most nuts, Brazil nuts contain a significant amount of fiber. Fibers have different roles to play at the physiological level including the regulation of gastrointestinal function, the reduction of cholesterol levels as well as the management of glycemia (blood sugar level). They also contribute to the feeling of satiety which can help in weight management by reducing energy intake. There are also many, but not all, studies that claim that adequate fiber intake would protect against colon cancer.

Other minerals

This nut is also rich in phosphorus, the second most abundant mineral in the human body. It is an important component of bones and teeth. Phosphorus also plays a role in blood pH (acidity level) by neutralizing excess acids or alkalis. It is used to store and produce the energy that the body needs. Phosphorus is also present in DNA and RNA molecules and is therefore necessary for growth.

The Brazil nut also provides magnesium and zinc . Zinc plays an important role in growth, immune response, neurological and reproductive functions. It is necessary for more than a hundred vital enzymatic processes in the body. It participates in the synthesis of DNA, RNA and proteins, in the immune and wound healing processes, in reproduction and growth. Zinc also plays a role in mood modulation and learning, as well as vision, taste and smell. It is involved in the process of blood clotting, in the functions of the thyroid hormone, as well as in the metabolism of insulin.

Magnesium is a mineral essential for the proper functioning of the human body. It takes part in more than 300 metabolic reactions in the body. It works in close association with sodium, potassium and calcium, with which it must remain in balance in the body. About half of the body’s magnesium is found in bones and teeth, while the rest is located in muscles, liver, and other soft tissues. It is eliminated by the kidneys. Magnesium contributes in particular to nerve transmission and muscle relaxation after contraction, which is vital for heart function. It is essential for maintaining a regular heart rate, lipid metabolism, as well as regulating blood sugar and blood pressure.

Fat

The Brazil nut is the nut that contains the most fat after the macadamia nut and pecan. It is also the one with the highest proportion of saturated fat. However, since it also contains mono and polyunsaturated acids, this does not make it a less good choice. 

The Brazil nut is eaten whole as an appetizer, sliced, chopped or ground. It can be added to fruit cake, cookies, ice cream, stuffing and salad. It can also be coated with chocolate in confectionery.

As it resembles coconut and macadamia nuts in texture and flavor, it can easily replace them.

As it goes rancid quickly, because of its high fat content, prefer nuts sold in glass jars, vacuum or canned to keep the maximum freshness. Nuts that have retained their brown skin will go rancid less quickly. It is better to shell them yourself or buy them in small quantities, in bulk, in a store where inventory turnover is rapid. Store the peeled nuts in the refrigerator in an airtight container. Unshelled ones can be kept in a cool, dry place for about 2 months . They can also be stored in the freezer.

Consuming 30g of nuts per day can help optimize weight loss in the context of a low-calorie diet . The mechanisms by which the consumption of nuts would have beneficial effects on weight are a decrease in the energy intake from other foods (increase in satiety) and the increase in energy expenditure either by physical effort, increased basal metabolism or loss in fecal residue. The effects of eating nuts on the regulation of energy intake are attributable to their high fiber and protein content as well as their low glycemic index.

In terms of cardiovascular health , several clinical studies have demonstrated the effects of the consumption of nuts on the decrease in blood cholesterol concentration, in particular on LDL cholesterol (“bad” cholesterol). According to epidemiological data, a daily consumption of 30 g of nuts could reduce the risk of cardiovascular disease by 45%, when these foods replace foods rich in saturated fat. These benefits could be attributed to the high content of nuts and oil seeds in different components known for their cholesterol-lowering action such as phytosterols, monounsaturated fatty acids, vegetable proteins and soluble fibers.

The Brazil nut is a nut to integrate into our diet on a weekly basis. A portion of maximum 30 g is recommended. 

Cashew is always sold shelled, because of the corrosive oil contained between its two shells. It is usually roasted in oil, then added with or without salt. It is one of the shelled and oleaginous fruits (often wrongly called “nuts”) the least rich in lipids. In addition to having the most interesting content of vitamins and minerals, it contains active ingredients that give it health benefits.

Cashew nuts: understand everything in 2 min

Active ingredients and properties

For shelled (pistachio, almond, etc.) and oilseed (pecan, walnut, etc.) fruits in general

Several epidemiological and clinical studies associate regular consumption of nuts and oilseeds with various health benefits. They have a cholesterol-lowering effect ¹ and they decrease the risk of cardiovascular diseases ² , type 2 diabetes ³ , gallstones ⁴ and gallbladder removal ⁵ , and colon cancer in women ⁶ . The amount of shelled and oilseed fruits to consume for health benefits is, in most studies, about five 30 g (1 oz) servings per week .

For the cashew

Monounsaturated fatty acids. Like most nuts and oilseeds, almost three-quarters of the total calories in cashews are lipids (fats). The majority (60%) of these lipids are in the form of monounsaturated fatty acids, a type of fat that has beneficial effects on cardiovascular health. Indeed, replacing saturated fatty acids in the diet with monounsaturated fatty acids leads to a reduction in total cholesterol and LDL (“bad” cholesterol), without reducing HDL (“good” cholesterol) ⁹ .

To date, only one study has evaluated the effect of cashew consumption on certain metabolic markers linked to cardiovascular disease, such as blood lipid and glucose levels and blood pressure. It was conducted in obese subjects suffering from metabolic syndrome ⁷ . In this randomized nutritional study, no significant effect was observed in the group consuming cashew nuts compared to the control group ⁷ . Cashew, however, contains a type of lipid favorable to cardiovascular health, hence the importance of carrying out more studies on the benefits related to its consumption.

Phytosterols. Phytosterols are compounds found in plants and whose structure is similar to that of cholesterol. A meta-analysis of 41 clinical trials has shown that taking 2 g of phytosterols daily reduces LDL cholesterol (“bad” cholesterol) levels by 10%. This reduction could reach 20% as part of a diet low in saturated fat and cholesterol ¹⁰ .

A study has evaluated the phytosterol content of cashew nuts at 150 mg per 100 g serving ¹¹ . For comparison, the same quantity of almonds contains 200 mg and the champions, sesame seeds, contain 400 mg ¹¹ . The plant phytosterol content is still relatively low, it is practically impossible to obtain an intake of 2 g per day only from food. At the moment, Health Canada does not allow the marketing of foods enriched with phytosterols.

Even if the effects of phytosterols found naturally in food have not been evaluated directly, it is possible to assume that they remain interesting for cardiovascular health.

Antioxidants. Antioxidants are compounds that protect the cells of the body from damage caused by free radicals . The latter are implicated in the development of cardiovascular diseases, certain cancers and other diseases linked to aging ¹² . Some authors have evaluated that cashew has one of the lowest antioxidant contents among shelled and oil seeds, for example walnut , almond, pecan , pistachio and hazelnut ^13-14 .

The antioxidant capacity of cashew has been observed in vitro ¹⁵ , but so far, its antioxidants have been poorly characterized. We know that it contains vitamin E, mainly present in the form of gamma-tocopherol ^{14 , 16} . In general, tocopherols are powerful antioxidants which have protective effects against cardiovascular disease, diabetes, hypertension and cognitive decline ¹⁷ .

Other properties

Most important nutrients

See the meaning of the nutrient source classification symbols

 Magnesium . The nuts cashew and butter cashew nuts are excellent sources of magnesium for women and a good source for humans (magnesium requirements of man being higher than those of women). Magnesium participates in bone development, protein construction, enzymatic actions, muscle contraction, dental health and the functioning of the immune system. It also plays a role in energy metabolism and in the transmission of nerve impulses.

 Copper . The nuts cashew and butter cashew nuts are good sources of copper. As a constituent of several enzymes , copper is necessary for the formation of hemoglobin and collagen (protein used for the structure and repair of tissues) in the body. Several copper-containing enzymes also help the body’s defense against free radicals .

 Phosphorus . The nuts cashew and butter cashew nuts are good sources of phosphorus (see our profile Awards nutrient phosphorus ). Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues and helps to maintain normal blood pH . Finally, phosphorus is one of the constituents of cell membranes.

Iron . The nuts cashew and butter cashew nuts are good sources of iron for the man and sources for Women (the iron needs of women being superior to those of humans). Each body cell contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in the production of new cells, hormones and neurotransmitters. It should be noted that the iron contained in plant foods (such as cashews) is less absorbed by the body than the iron contained in animal foods. However, the absorption of iron from plants is favored by the consumption of certain nutrients, such as vitamin C.

 Zinc . The nuts cashew and butter cashew nuts are good sources of zinc. Zinc is involved in particular in immune reactions, in the production of genetic material, in the perception of taste, in the healing of wounds and in the development of the fetus. It also interacts with sex and thyroid hormones. In the pancreas, it participates in the production, storage and release of insulin.

 Manganese . The nuts cashew is a good source of manganese for women and a source to humans (human manganese requirements are higher than those of women). As for cashew butter, it is a source of manganese. Manganese acts as a cofactor for several enzymes that facilitate a dozen different metabolic processes. It also participates in the prevention of damage caused by free radicals .

 Selenium . The nuts cashew and butter cashew nuts are sources of selenium. This mineral works with one of the main antioxidant enzymes , thus preventing the formation of free radicals in the body. It also helps to convert thyroid hormones to their active form.

Vitamin B1 . The nuts cashew and butter cashew nuts are sources of vitamin B1. Also called thiamine, vitamin B1 is part of a coenzyme necessary for the production of energy mainly from the carbohydrates that we eat. It also participates in the transmission of nerve impulses and promotes normal growth.

 Vitamin B2 . The nuts Cashew is a source of vitamin B2, while the butter cashew is a source for women only (the need for vitamin B2 man being higher than those of women). Vitamin B2 is also known as riboflavin. Like vitamin B1, it plays a role in the energy metabolism of all cells. In addition, it contributes to tissue growth and repair, hormone production and the formation of red blood cells.

 Pantothenic acid . The nuts cashew and butter cashew nuts are sources of pantothenic acid. Also called vitamin B5, pantothenic acid is part of a key coenzyme that allows us to adequately use the energy present in the food we eat. It also participates in several stages of the synthesis (manufacture) of steroid hormones, neurotransmitters and hemoglobin.

 Folate . The nuts cashew and butter cashew nuts are sources of folate. Folate (vitamin B9) is involved in the production of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material ( DNA , RNA), in the functioning of the nervous system and the immune system, as well as in the healing of wounds and wounds. As folate is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the fetus.

 Vitamin E . The butter cashew is a source of vitamin E. Antioxidant major, vitamin E protects the membrane that surrounds the body’s cells, especially red blood cells and white blood cells (immune system cells).

 Vitamin K . The nuts Cashew is a source of vitamin K. Vitamin K is necessary for the production of proteins involved in blood clotting (as much stimulation as inhibiting blood clotting). It also plays a role in bone formation. In addition to being found in food, vitamin K is manufactured by bacteria present in the intestine, hence the rarity of deficiencies in this vitamin.

Source  : Health Canada. Canadian Nutrient File , 2007.
* EPA, DHA and Alpha-Linolenic Acid (ALA)

Precautions

Allergy to “nuts” (nuts and oilseeds)
In the list of the main allergens of the Canadian Food Inspection Agency (CFIA) ¹⁸ , we find “nuts”, which designate a set of nuts and oilseeds . A study has shown that cashews, hazelnuts, Brazil nuts, almonds and pistachios are a group whose allergies are strongly associated ¹⁹ . A person allergic to one of these foods is thus likely to be allergic to the other four.

In addition, people who are allergic to peanuts are usually recommended to refrain from consuming shelled and oil-bearing fruits, including cashews. They also have a high allergenic potential and are often handled and distributed by companies specializing in peanuts. Symptoms of shell allergy and oilseed allergy can be severe and can even lead to anaphylactic shock .

Urinary
stones Some people may be advised to adopt a restricted diet of oxalates in order to prevent recurrences of kidney or urinary stones (also called urinary stones). Oxalates are compounds found naturally in many foods, including cashews. It is therefore preferable that these people avoid consuming it, as well as the other types of shelled and oil seeds.

There are eight species of Anacardium , all native to tropical America. The western Anacardium is by far the most economically important. She is from northeast Brazil. This region is located between the humid forests of the Atlantic and the Amazon. Cashews were domesticated there long before Europeans arrived. The Portuguese discovered the cashew tree (the tree that produces nuts) in 1538. They introduced it to their colonies in India and Africa shortly after. In India it was first planted to control erosion; its cultivation for the production of nuts and false fruit was much later.

International trade in this nut hardly dates back to before 1920, when the Indians found an effective technique for removing caustic oil from the shell. Cashew nuts became an essential food in Indian cuisine.

Cashew is produced in 32 countries around the world, the top ten being, in order of importance, Vietnam, India, Nigeria, Brazil, Tanzania, Indonesia, Guinea-Bissau, Côte d’Ivoire, Mozambique and Benin. It now ranks first in the production of oleaginous fruits, having exceeded the almond in 2003.

To access other recipes, you can go to the CuisineAZ.com cooking recipe site, which offers, among other things, the following recipes: veal tajine with cashew nuts , chicken tajine almonds cashew nuts , minced chicken nuts cashew

Choose well

We find on the market “raw” cashews, whole, in halves, in pieces, as well as cashews roasted dry or in oil, salted or not, coated with chocolate, yogurt, spices , etc. Walnuts are classified according to their size, color and water content.

Note. In the trade, most of the cashews called “raw” are not actually roasted. But they are still cooked, since they are generally steamed in order to soften the shell to extract the fruit. There are a few rare companies that offer real raw cashews. They are peeled using a special technique so that cashew balm does not contaminate them (see raw cashew on the Internet or Cashew nuts , raw , wild , vegan and Raw Organic Cashewsin the Bibliography). To check if the ones you bought are really raw, just put them to germinate, as you do with alfalfa seed or wheat grain. Raw nuts will germinate while steamed nuts will rot without germinating.

Culinary dishes

• As they are, roasted or not , they make an excellent snack.
• In mixtures of the granola or muësli type with other oilseeds and dried fruits.
• In the pilaf rice  : roast the nuts in oil and add them to the cooked rice.
• In the Indian biryani  : this complex pilaf, which is baked in the oven, alternates layers of basmati rice, meat (usually lamb), cashews, almonds, pistachios, raisins, and fried onions. It is moistened with yogurt and crème fraîche and seasoned with many spices (cinnamon, cumin, fresh ginger, garlic, mace, nutmeg, cardamom, hot pepper, saffron and peppercorns).
• In stir-fry dishes , with vegetables, ginger and garlic. In Thailand, cashews are used in the preparation of a stir-fried chicken dish including, in addition to poultry, shiitake mushrooms, Chinese cabbage, onions, green onions and chilli. The dish is seasoned with soy sauce, fish sauce, rice vinegar, lemongrass, honey or sugar and chicken or vegetable broth.
• In chutneys and curries .
• Preparation for dip . Pass the nuts in a blender with yogurt, a few drops of vegetable oil, lemon juice and soy sauce, garlic and the spices of your choice.
• Sandwich preparation . Finely chop the cashews and mix them with diced cooked chicken, mayonnaise, chopped green onions, tarragon and parsley. Add to the sandwich: lettuce, arugula, lamb’s lettuce or other fresh greenery.
• Cashew milk . Put ½ cup cashews and two cups of water in the blender and turn the unit on high speed. If desired, sweeten with a little honey or maple syrup.
• Cashew butter . As the cashew nut is relatively dry, it is better to grind it and mix it with oil (safflower or sunflower) to obtain a butter that spreads well. Serve it on bread or crackers, in sauce over grilled meat or baked potatoes, etc. It can replace tahini in hummus or in salad dressings.
• Ground cashews . Add them to ice cream or yogurt, incorporate them into bread or pastry preparations, sprinkle on salads, etc.
• Chicken or cashew crusted fish . Coarsely chop the nuts and roll the meat or fish in them before putting them in the oven.

Note. We can also draw inspiration from the culinary preparations offered in the fact sheets on almonds, hazelnuts, walnuts, pecans and pistachios.

It is generally recommended to keep cashews in the refrigerator in an airtight container, as they go rancid fairly quickly. The ideal is to get vacuum packed nuts, if found, which will keep much longer. They can also be stored for several months in the freezer.

The cashew tree is one of those deep-rooted trees that thrive where few other plants can survive. On semi-arid lands, it helps curb erosion. It is first of all for this reason that it was initially planted on the coasts of Africa and India. Its wood is useful for making canoes and its bark and leaves are said to have many medicinal properties. It also provides very valuable products, both food and industrial. Finally, and it is not trivial, it plays a very important social role: it gives a lot of shade, which is very useful for rest and palaver 

Fruit of a tree growing abundantly in the United States, pecans were part of the traditional Native American diet. It is still popular today, especially in pie. Its protein content is relatively low compared to other nuts such as almonds. Fresh pecan is one of the richest in fat, but its content is rich in unsaturated fat. It begins to go rancid after a few weeks.

Active ingredients and properties

Shell fruits (almond, hazelnut, etc.) and oil seeds (pecans, nuts, etc.) in general:

Several epidemiological and clinical studies associate regular consumption of nuts and oil seeds with various health benefits such as a cholesterol-lowering effect ¹ , a reduction in the risk of cardiovascular disease ² and type 2 diabetes ³ , a reduction in the risk of gallstones ⁴ and removal of the gallbladder ⁵ , and a decreased risk of colon cancer in women ⁶ . The amount of shelled and oil seeds related to these benefits is most of the time approximately five ounce (30 g) servings per week.

Pecans:

Cardiovascular diseases . A study in healthy people showed that adding 68 g of pecans a day to the regular diet reduced blood levels of total cholesterol and LDL (the “bad” cholesterol), compared to a control group consuming neither nuts and shelled fruits ⁷ . Another study was done in people with normal or moderately degraded blood lipids who were given a cholesterol-lowering diet. By replacing a small portion of the system by 72 g (2.5 ounces) of pecans daily and researchers observed an improvement even more marked cholesterol lowering ⁸ . These benefits may be attributable tounsaturated fat (“good” fat) of pecan, as well as its fiber and arginine content, an amino acid potentially beneficial for cardiovascular health. In addition, pecans and all nuts and oil seeds contain phytosterols , a plant compound whose structure resembles cholesterol, but to which we attribute a cholesterol-lowering effect in the body. Pecans are said to contain about 39 mg of phytosterols per 25 g serving ⁹ . A meta-analysis of 41 clinical trials has shown that taking 2 g per day of phytosterols reduces LDL cholesterol by 10%. This reduction could reach 20% as part of a diet low in saturated fat and cholesterol ¹⁰. This amount of 2 g per day is practically impossible to achieve only through food. It is for this reason that products enriched with phytosterols such as margarine have appeared on the market. Even if present in very small quantities, the phytosterols naturally present in food remain interesting for cardiovascular health.

Antioxidants . Antioxidants are compounds that reduce the damage caused by free radicals in the body. These are very reactive molecules which are implicated in the appearance of cardiovascular diseases, certain cancers and other diseases linked to aging. Pecan is the nut that contains the most phenolic compounds, around 1650 mg per 100 g. For comparison, blueberries contain 650 mg per 100g ¹⁸ . Among the shelled and oleaginous fruits, pecans are also one of the most proanthocyanidin containing around 494 mg per 100 g serving ¹¹ .

Other properties

Most important nutrients

See the meaning of the nutrient source classification symbols

 Manganese . Pecans are an excellent source of manganese. Manganese acts as a cofactor for several enzymes that facilitate a dozen different metabolic processes. It also participates in the prevention of damage caused by free radicals .

 Copper . Pecans are an excellent source of copper. As a constituent of several enzymes, copper is necessary for the formation of hemoglobin and collagen (protein used for the structure and repair of tissues) in the body. Several enzymes containing copper also help the body’s defense against free radicals.

 Zinc . Oil-roasted pecans are a good source of zinc for women and a source for men, as their needs are different. For its part, dehydrated pecans are a source. Zinc is involved in particular in immune reactions, in the production of genetic material, in the perception of taste, in the healing of wounds and in the development of the fetus. It also interacts with sex and thyroid hormones. In the pancreas, it participates in the synthesis (production), the storage and the release of insulin.

 Phosphorus . Pecans are a source of phosphorus (see our fact sheet on Phosphorus nutrients ). Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues and helps to maintain normal blood pH . Finally, phosphorus is one of the constituents of cell membranes.

 Magnesium . Pecans are a source of magnesium. Magnesium participates in bone development, protein construction, enzymatic actions, muscle contraction, dental health and the functioning of the immune system. It also plays a role in energy metabolism and in the transmission of nerve impulses.

 Iron . Pecans are a source of iron for humans only. Each body cell contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in the production of new cells, hormones and neurotransmitters (messengers in nerve impulses).

 Vitamin B1 . Pecans are a source of vitamin B1. Also called thiamine, vitamin B1 is part of a coenzyme necessary for the production of energy mainly from the carbohydrates that we eat. It also participates in the transmission of nerve impulses and promotes normal growth.

 Vitamin E . Oil-roasted pecan is a source of vitamin E. A major antioxidant, vitamin E protects the membrane that surrounds the body’s cells, especially red and white blood cells (cells of the immune system).

 Dietary fiber . Pecans are a source of fiber. Dietary fibers, which are found only in plant products, include a set of substances that are not digested by the body. In addition to preventing constipation and reducing the risk of colon cancer, a diet rich in fiber can help prevent cardiovascular disease, control type 2 diabetes and appetite ¹² . Remember that it is recommended to consume 25 g of fiber per day for women from 19 to 50 years old, and 38 g per day for men of the same age group ¹³ .

Source  : Health Canada. Canadian Nutrient File , 2005.
* EPA, DHA and Alpha-Linolenic Acid

Precautions

Allergy to nuts (shelled and oil seeds) . In the list of the main allergens of the Canadian Food Inspection Agency (CFIA) ¹⁴ , we find “nuts”, which designate a set of nuts and oil seeds. Some people, however, may be specifically allergic to pecans. In addition, one study found that pecans, walnuts and hazelnuts were a group whose allergies were strongly associated ¹⁵ : a person allergic to one of these foods is thus likely to be allergic to the other two. In addition, it is usually recommended that people allergic to peanuts also refrain from consuming nuts (shelled and oil seeds), including pecans, since they also have a high allergenic potential and are often handled and distributed. by companies specializing in peanuts. Symptoms of shellfish and oilseed allergy can be severe and cause anaphylactic shock .

Urinary stones . Some people may be recommended to adopt a restricted diet of oxalates to prevent recurrences of kidney or urinary stones (also called urolithiasis). Oxalates are compounds found naturally in several foods, including pecans. It is therefore preferable that these people avoid consuming it, as well as the other types of shelled and oil seeds.

Among the trees giving an edible fruit, the pecan is the most important species of American origin. At least 8,000 years ago, Native Americans who lived in what is now Texas were already eating its nuts. Its range extends from the American Midwest to Mexico, where it still grows wild. Native to the alluvial soils of the Mississippi and its tributaries, it has been dispersed by humans, but also by crows which transport nuts for several kilometers. These birds may also have helped to select modern varieties with a thin shell, because they prefer these nuts, which are lighter and easier to open.

Introduced in Spain in the XVI ^th  century by the conquerors, pecan gradually implemented in several countries with temperate climate. However it will be the middle of the XIX ^th  century before grafting pecan trees becomes common. The production of these grafted trees is much more homogeneous than that of trees from seed. However, even today, in the southern United States and northern Mexico, there are many orchards composed of trees that have grown spontaneously and have not undergone any genetic improvement resulting from the selection of cultivars meeting specific criteria. Less productive than the modern improved versions, they are nevertheless the object of intensive harvests by the local populations.

Of all the oleaginous fruits pecans are the richest in fats – we speak of 70% of their total composition – which makes them an important element of subsistence in times of scarcity.

Choose well

In its shell: If the walnut makes noise when it is shaken, it is because it is not of the greatest freshness. It is better not to buy it. The best pecans are those found in the fall, for two or three weeks after harvest.

Shelled: It is always preferable to buy the oleaginous fruits in their shell, because they turn rancor less quickly than those which are shelled, but if one must obtain the latter, one will avoid those which are sold in bulk and the Preferably choose airtight containers on which an expiration date is written.

Oil, which has a delicate flavor, can be found in specialty shops.

Primers

• As an appetizer: dip the pecans in a marinade made of melted butter, Worcestershire sauce, hot sauce and ketchup, drain them, put them on a metal plate and bake them in an oven set at 155 ºC (310 ºF ) stirring frequently. Season with salt if desired.
• Mix the pecans with ground cumin, cinnamon, ginger and cayenne. Heat them in olive oil and butter for about five minutes, then put them in the oven and cook for half an hour, stirring regularly. Salt and serve immediately or store in the refrigerator in an airtight jar.
• Prepare a soup by passing through a pecan mixer with beef or chicken broth. Add tomato puree and sliced ​​green onions and cook for half an hour. Link with an egg yolk and cream. Season with a little freshly grated nutmeg.
• Poultry or fish in a crust: dip pieces of poultry or fish fillets in the marinade of your choice then place on ground pecans and press to coat the meat. Cook quickly under or on the grill.
• Serve roasted pecans with wholegrain rice that has been cooked in chicken broth.
• On pasta with diced tomatoes, Parmesan cheese and a drizzle of good flavored olive oil.
• In sauces to accompany poultry, with meat broth, tomatoes, onion, nutmeg, cinnamon, cloves, salt and pepper. Mix thoroughly in a food processor and coat the poultry with this sauce.
• In an Italian salad with greens, tomatoes, basil, mozzarella cheese and parmesan cheese. Roast the pecans before adding them to the salad.
• In a salad with spinach , grapefruit wedges and a raspberry vinegar sauce. Roast the pecans before adding them to the salad.
• Serve them roasted with green vegetables, for example broccoli.
• In stuffing for poultry.
• Present them with cheeses and fruit or with watercress and cheese sticks. Season with balsamic vinegar sauce.
• Sprinkle ground pecans with a brie and sliced pear salad , all served on young greens.
• Glazed with maple syrup: cook them for a few minutes in a dry pan, then add a little maple syrup and cook for a few more minutes. Let cool then serve in salads or for dessert with fruit.
• The traditional pecan pie is prepared by mixing four beaten eggs with 250 ml (1 cup) of pecans, 160 ml (2/3 cup) of sugar, 80 ml (1/3 cup) of melted butter, 250 ml (1 cup ) corn syrup, a pinch of cinnamon and salt. Pour the preparation onto a pie crust placed in a 22 cm diameter pan and bake for 50 to 60 minutes in an oven set to 175 ºC (350 ºC).
• Grind the pecans and include the powder obtained in the preparations for bread, pancakes, waffles, cakes, muffins, etc.
• Cook them for a few minutes in a syrup made up of orange juice and sugar, and flavored with orange peel. Leave the pecans to dry on parchment paper (vegetable parchment).
• In pralines or dipped in chocolate.
• Add them to smoothies, oatmeal or muesli- type cereal .
• In addition to being delicious in salads, pecan oil accompanies rice in all its forms and perfumes cakes.

The pecan in its shell keeps three to six months in a dry and cool place.

Refrigerator: because of its richness in unsaturated fatty acids, pecans quickly become rancid on contact with air. It is therefore preferable to keep the shelled pecans in the refrigerator in airtight containers. They can then be kept for almost nine months.

Freezer: they can be frozen in freezer bags, in which case they will keep for two years.

Oil should be kept in the dark and cool, or even refrigerated, to delay its rancidity.

In Georgia, the owners of an organic pecan farm have decided, after consultation with environmentalists, to fight the larva of a butterfly which can cause significant damage to pecans, counting on the help of bats. mouse. In conventional management, producers spray insecticides a minimum of six times a year to control this larva. Insecticides are banned in organic farming, farmers had no choice but to let the larvae do its damage, which resulted in a loss of about a third of annual production. So we built on the farm “maternities” intended to receive up to 2,000 bats each. In a short time,

Bats are indeed excellent predators against all kinds of nocturnal insects, in particular mosquitoes which they can eat at a rate of 1,000 per hour. It is for this reason, moreover, that in Calcutta, bat farms have been established on the outskirts of the city with the aim of combating the insects which are omnipresent and which constitute a threat of malaria for human populations.

The nut differs from other shelled and oleaginous fruits by its particularly high content of polyunsaturated fatty acids, mainly in the form of omega-3, whose benefits on cardiovascular health are well demonstrated. When we know that the lipid content of the nut as well as the other active ingredients it contains bring a lot of health benefits, we no longer hesitate to integrate it regularly into our diet.

Active ingredients and properties

For nuts and oilseeds in general
Several epidemiological and clinical studies associate regular consumption of nuts and oilseeds with various health benefits such as a cholesterol-lowering effect ¹ , a reduction in the risk of cardiovascular disease ² and diabetes mellitus. type 2 ³ , decreased risk of gallstones ⁴ and gallbladder removal ⁵ , and decreased risk of colon cancer in women ⁶. The amount of shelled and oil seeds related to these benefits is most often equivalent to a weekly intake of about five one-ounce (30 g) servings.

For walnuts (walnut fruit)
Polyunsaturated fatty acids . The nut has a particularly high content of polyunsaturated fatty acids (more than 70% of its total lipids), of which almost a fifth is in the form of alpha-linolenic acid , an essential omega-3 fatty acid. Polyunsaturated fatty acids , particularly omega-3 fatty acids, are considered good fats for cardiovascular health, given their positive impact on blood lipid levels . The nut contains the ideal proportion of omega-3 fatty acids (compared to omega-6 fatty acids) to have in our diet (see our sheet Essential fatty acids ).

The nut has been attributed beneficial effects on cardiovascular health, mainly because of its ability to improve the profile of blood lipids and the elasticity of the vessels. It is well established scientifically that replacing saturated fats with polyunsaturated fats in the diet leads to a reduction in blood cholesterol , which provides a protective effect against cardiovascular diseases ⁷ . But lipids alone cannot fully produce this protective effect, which suggests that other components contained in the nut could lead to cardiovascular health benefits ⁸ .

• Blood lipids . A large number of studies have evaluated the impact of nut consumption on blood lipids. In healthy subjects, the consumption of 44 g to 84 g of nuts per day for four weeks decreased total cholesterol from 4% to 12% and LDL cholesterol (“bad” cholesterol) from 9% to 16%, and this, compared to the consumption of a diet without nuts ^9,10. It is important to mention that in these studies, nuts were not added, but rather consumed in place of other lipids in the diet. Other similar studies have also seen an improvement in blood lipids upon the integration of nuts in subjects with hypercholesterolemia. In fact, the consumption of 41 g to 56 g of nuts per day for six weeks resulted in a reduction in total cholesterol by 4% and LDL-cholesterol by 6% ¹¹ . The daily integration of nuts has also led to a decrease in cholesterol in certain particles transporting lipids and which are considered to be atherogenic ¹². In the majority of these studies, the consumption of nuts did not really affect the concentration of HDL cholesterol (“good” cholesterol) and blood triglycerides ¹ . In summary, the daily consumption of 40 g to 84 g of nuts ¹ has a significant impact on blood lipids, both in healthy people and in those who already have a deteriorated lipid profile. The alpha-linolenic acid (omega-3) found in nuts is an important compound associated with this effect.

  Elasticity of blood vessels. In a study of people with moderately high cholesterol, replacing some of the fat in the diet with nuts resulted in an improvement in the elasticity (ability to expand and contract) of the vessel wall blood ¹³ , a critical point in the prevention of coronary heart disease . So far, the precise mechanism is not fully discovered, but alpha-linolenic acid as well as arginine (an amino acid) could be two compounds linked to this effect.

Antioxidants . Antioxidants are compounds that reduce the damage caused by free radicals in the body. These are very reactive molecules which are implicated in the appearance of cardiovascular diseases, certain cancers and other diseases linked to aging. The nut comes in second place among several other plants (fruits, vegetables, nuts, seeds and cereals) in terms of its antioxidant content ¹⁴ .

• Phenolic compounds . The nut contains ellagic acid ¹⁵ , a phenolic compound which has demonstrated antioxidant potential in vitro ¹⁵ and prevention against certain cancers in animals ¹⁶ . On the other hand, these effects do not necessarily transpose to humans. Indeed, researchers have found that, depending on the microbial flora of individuals, some people excrete more than others a byproduct of ellagitannin (a phenolic compound containing ellagic acid) in the urine, after identical consumption of nuts ¹⁷. This means that each individual metabolizes ellagitannin differently and therefore that the biological activity of this compound would vary from one individual to another. This information is useful in the context of clinical studies since data on the absorption and metabolism of phenolic compounds will make it possible to validate their activity in vitro.

  In addition to ellagic acid, the nut contains at least nine other phenolic compounds (including gallic acid) ¹⁵ . When extracted from nuts, these compounds are effective inhibitors of LDL cholesterol oxidation in vitro ¹⁵ . It should be noted that the phenolic compounds of the nut are found in greater concentration in the thin brown filmsurrounding it ¹⁵ .

• Melatonin . The nut contains melatonin, a lesser known antioxidant molecule compared to many other antioxidants ¹⁸ . Melatonin is rarely measured in food and nuts are the first shelled fruit to be measured. After consuming nuts, rats had their melatonin levels and antioxidant capacity significantly increase in their blood compared to animals given a diet without nuts ¹⁸ . The authors assume that a synergistic effectwould be possible between melatonin and other antioxidant compounds (like vitamin E) present in the nut, thus increasing the total antioxidant capacity. Future studies on the subject will certainly shed light on the role of melatonin as an antioxidant.

Phytosterols . Phytosterols are compounds found in plants and whose structure is related to that of cholesterol. A meta-analysis of 41 clinical trials has shown that taking 2 g of phytosterols daily reduces LDL cholesterol by 10% (“bad” cholesterol) and that this reduction can reach 20% as part of a diet. low in saturated fat and cholesterol ¹⁹ . Phytosterols are found in walnut oil and the few varieties of nuts contain different amounts. For example, a 30 g serving of black walnut would contain about 35 mg of phytosterols, compared to about 23 mg for the same serving of common walnut (most commonly consumed)²⁰ . The latter is also one of the shelled and oleaginous fruits least rich in phytosterols ²⁰ . In addition, the amount of phytosterols contained in nut oils vary from one country to another, being higher for nuts from China and lower for walnuts US ²¹ .

It is practically impossible to reach this quantity of 2 g per day by food alone and for the moment, Health Canada does not allow the marketing of foods enriched with phytosterols. However, even if the effects of phytosterols in walnuts have not been directly evaluated, it is possible to assume that phytosterols found naturally in food remain interesting for cardiovascular health.

Arginine . Vegetable proteins differ from animal proteins in their amino acid composition: they generally have a higher content of arginine and lower content of lysine. In an animal study, adding nuts to the diet decreased the aggregation of blood platelets as well as total blood cholesterol ²² . The decrease in the aggregation of platelets, a preventive factor for cardiovascular disorders, was linked to the low lysine / arginine ratio of the nut, suggesting that this would be decisive in the effect observed. The nut has a particularly high content of arginine ²³and from this amino acid, the body makes nitric oxide, a substance that promotes the dilation of blood vessels necessary for good blood circulation. This anti-atherogenic effect linked to the low lysine / arginine ratio has been demonstrated in humans ²⁴ , but not specifically after consumption of nuts.

Dietary fiber . The nut is a source of fiber. Dietary fibers, which are found only in plant products, include a set of substances that are not digested by the body. In addition to preventing constipation and reducing the risk of colon cancer, a high fiber diet can help prevent cardiovascular disease and control type 2 diabetes and appetite ²⁹ . Remember that it is recommended to consume 25 g of fiber per day for women from 19 to 50 years old, and 38 g per day for men of the same age group ³⁰ .

Body weight . Since the nut is rich in lipids, it is possible to believe that its consumption can cause weight gain. In this regard, a study has shown that adding nuts to the diet for six months leads to an increase in weight that is lower than the planned values, taking into account the caloric surplus brought by these ²⁵ . In the same vein, two other studies have found that the weight does not really increase after the consumption of 285 kCal to 400 kCal additional in the form of nuts, and this, for six weeks ^{12 , 26} . In addition, two large reviews of the scientific literature have also shown that regular consumption of nuts and oilseeds is not associated with weight gain ^27,28. This effect is explained by various mechanisms such as increasing the degree of satiety or expenditure , the high content of fiber and polyunsaturated fatty acids in nuts and other shelled fruits, as well as by incomplete absorption of lipids. In summary, even if the consumption of nuts and oilseeds does not seem associated with a higher risk of gaining weight, it must be remembered that it is a greater calorie intake compared to the expense that leads weight gain. It is therefore preferable to substitute these foods for others, rather than adding them to the usual diet, and to maintain a stable level of physical activity on a daily basis.

Other properties

Most important nutrients

See the meaning of the nutrient source classification symbols

 Manganese . The nut is an excellent source of manganese. Manganese acts as a cofactor for several enzymes that facilitate a dozen different metabolic processes. It also participates in the prevention of damage caused by free radicals .

 Phosphorus . Walnuts are a source of phosphorus (see our Phosphorus nutrient fact sheet ). Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues and helps to maintain normal blood pH . Finally, phosphorus is one of the constituents of cell membranes.

 Magnesium . The nut is a source of magnesium. Magnesium participates in bone development, protein construction, enzymatic actions, muscle contraction, dental health and the functioning of the immune system. It also plays a role in energy metabolism and in the transmission of nerve impulses.

 Iron . The nut is a source of iron for humans only. Each body cell contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in the production of new cells, hormones and neurotransmitters (messengers in nerve impulses). It should be noted that the iron contained in plants (for example in nuts) is less absorbed by the body than iron of animal origin. However, the absorption of iron from plants is favored if it is consumed with certain nutrients such as vitamin C.

 Zinc . The nut is a source of zinc. Zinc is involved in particular in immune reactions, in the production of genetic material, in the perception of taste, in the healing of wounds and in the development of the fetus. It also interacts with sex and thyroid hormones. In the pancreas, it collaborates in the synthesis (manufacture), the storage and the release of insulin.

 Copper . The nut is a source of copper. As a constituent of several enzymes, copper is necessary for the formation of hemoglobin and collagen (protein used for the structure and repair of tissues) in the body. Several copper-containing enzymes also help the body’s defense against free radicals.

 Vitamin B1 . The nut is a source of vitamin B1. Also called thiamine, vitamin B1 is part of a coenzyme necessary for the production of energy mainly from the carbohydrates that we eat. It also participates in the transmission of nerve impulses and promotes normal growth.

 Vitamin B6 . The nut is a source of vitamin B6. Vitamin B6, also called pyridoxine, is part of coenzymes that participate in the metabolism of proteins and fatty acids as well as in the synthesis (manufacture) of neurotransmitters (messengers in nerve impulses). It also contributes to the production of red blood cells and allows them to transport more oxygen. Pyridoxine is also necessary for the transformation of glycogen into glucose and it contributes to the proper functioning of the immune system. This vitamin finally plays a role in the formation of certain components of nerve cells and in the modulation of hormone receptors.

 Folate . The nut is a source of folate. Folate (vitamin B9) is involved in the production of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material (DNA, RNA), in the functioning of the nervous system and the immune system, as well as in the healing of wounds and wounds. As it is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the fetus.

Source  : Health Canada. Canadian Nutrient File , version 2005.
* As alpha-linolenic acid.

Vitamin E and nuts

The term vitamin E includes eight active compounds: four tocopherols and four tocotrienols. Of these compounds, alpha-tocopherol is the one with the greatest biological activity , the others not being used optimally by the body. In walnuts, alpha-tocopherol is present in small quantities compared to other shelled and oleaginous fruits (such as macadamia nuts, almonds and hazelnuts). Rather, it is gamma-tocopherol which is the main compound associated with vitamin E and even if it is less well used by the organism, certain studies show that it could have a higher antioxidant capacity than alpha-tocopherol ^{33 , 34}. Interestingly, the vitamin E content of the nut would decrease by about 30% after three months of refrigeration ²³ . It is therefore important to buy small quantities of nuts at a time and consume them within a reasonable time in order to make the most of their nutritional content.

Precautions

Allergy to shelled and oil seeds

In the list of the main allergens of the Canadian Food Inspection Agency (CFIA) ³¹ , we find “nuts”, which designate all the nuts and oilseeds. Some people, however, may be specifically allergic to nuts. In addition, one study found that walnuts, pecans and hazelnuts were a group whose allergies were strongly associated ³² : a person allergic to one of these foods is more likely to be allergic to the other two. In addition, it is usually recommended that people allergic to peanuts also refrain from consuming other nuts and oil seeds (including nuts), since they also have a high allergenic potential and are often handled and distributed. by companies specializing in peanuts. Symptoms of shellfish and oilseed allergy can be severe and lead to anaphylactic shock .

Urinary stones

Some people may be recommended to adopt a restricted diet of oxalates to prevent recurrences of kidney or urinary stones (also called urolithiasis). Oxalates are compounds that are found naturally in several foods, including shelled and oil seeds in general. It is therefore preferable that these people avoid consuming it.

The genus Juglans consists of around twenty species of walnut trees. These trees all bear edible fruit. The common walnut, or Juglans regia , is by far the most common species. Originating in a region which goes from the south-east of Europe to the Himalayan range, and whose heart could be China, the common walnut is sometimes called Persian walnut because it is in this country that we would have domesticated it or, at least, that we would have obtained the ancestors of our modern varieties. From there, he would have settled in Europe after having taken the old trade routes with the caravans. It then spread to temperate regions of North and South America, as well as to Australia.

A sought-after food

Long before being domesticated, the nut was collected in the wild. The oldest remains have been found in the Shanidar caves of Iraq, where 50,000 humans lived before our era. The domestication of the walnut tree probably started 12,000 years ago, at the end of the last glaciation. The wealthy Greeks and Romans looked for this nut, which they found to be much better than the acorns of oak, chestnuts and bees that made up the ordinary people.

The nuts of other walnut species are of nutritional quality and flavor comparable to those of Juglans regia , but their husk is harder and their flesh less abundant. In North America, the black walnut , Juglans nigra , is harvested in particular . Consumed by the Amerindians, it was also appreciated by the colonists. But when the imported common walnut, which was easier to open, established itself on the market, the native walnut was somewhat forgotten. Fortunately, thanks to the creation of better harvesting and processing tools, we have started to harvest it again. Thus, in certain places, in Missouri in particular, millions of pounds are produced each year and the demand is such that the entire crop is sold locally.

Finally, butternut ( Juglans cinerara ), native to North America, gives a nut that some consider the best of all; it is not found on the market, but you can pick it yourself in the forest in autumn (September and October in southern Quebec).

Choose well

Preferably, buy the nuts in their shell , because too often, those sold shelled have started to go rancid: these are the unsaturated fats of the nuts which transform quickly on contact with air.

Pickled nuts are found in delicatessens. These are young, still green and tender fruits marinated in vinegar and eaten like pickles.

Culinary dishes

To give nuts their full flavor, they can be roasted before serving or used in a recipe. It is simply a matter of placing the shelled nuts on a metal plate, in an oven set to 185 ºC (360 ° F). Cook for ten minutes until they are slightly browned and a pleasant aroma emerges.

They can also be roasted in their shell in an oven set to 190 ºC (375 ° F) for around twenty minutes. If desired, then make a nut butter by passing their flesh through a blender as long as it takes to obtain a good texture (four to six minutes).

In savory dishes

• As an appetizer  : coat pieces of apples or seedless grapes with cream cheese (which you can add a little blue to enhance the taste), then roll in crushed nuts.
• In salads , especially the classic Waldorf, with endives and apples. Or:
  – with lamb’s lettuce or other greens and diced beetroot;
  – with slices of kiwi, diced firm cheese and minced endives;
  – with spinach, bacon and pieces of citrus.
• In pesto , you can very well replace the pine nuts with nuts.
• Strain nuts, bread and coriander leaves in a blender to make breadcrumbs for breading fish fillets or cutlets.
• To stuff a poultry  : mix bread crumbs, diced apples, nuts, shallots, an egg, thyme, salt and pepper. You can also include marinated nuts.

In Europe, a soup is prepared with a sliced ​​onion slightly browned in butter, nuts in a blender, diced potatoes and chicken broth. Add a little cream at the end of cooking to bind everything. A port fillet too, if desired.

In Italy, salsa di noci , or walnut sauce , accompanies pasta, stuffed or not. It consists of dipping bread in milk, then passing it through a blender with garlic and nuts; salt, add olive oil and serve with parmesan cheese and garnish with some roasted nuts. You can also make a spread or a dip sauce for vegetables. Various sauces can be thickened with ground nuts.

In sweet dishes

• In bread preparations, cakes, muffins, pie crusts, clafoutis, macaroons and other pastries . You can’t imagine banana bread without its nuts.
• In bread pudding , with diced apples and raisins.
• In peach, plum, pear or fig jams .
• In mueslis, granolas and other cereal preparations .

Keep the nuts in their shell at temperatures below 10 ºC (even in the refrigerator) and the walnut oil in the refrigerator.

Ideally, shelled nuts should be kept in the refrigerator at all times.

You have to think twice before planting one or more walnut trees when you only have a small lot, because these are trees that reach impressive dimensions , and it takes at least nine meters between the trees, more for some varieties. In addition, their roots emit substances that inhibit the growth of many other plants, which can be a real disadvantage.

There are some cultivars of common walnut that can be grown in zone 5 by protecting them in winter, but it is a risky business, because if the tree can survive the cold, the flower buds are much more fragile and may be destroyed by April and May frosts. On the other hand, black walnut and butternut generally support the climate of southern Quebec well and can give excellent harvests. A few black walnut cultivars have been created that produce larger, easier-to-shell nuts than those grown in the wild.

Walnut trees require well-drained soil with a pH of 6 to 7, in a place without “jelly cuvée” (where pockets of cold air are frequent). The ideal is to plant on a gently sloping plot, facing north. A good hedge of conifers planted to the northwest of the hazelnut grove will create a microclimate favorable to the growth of young trees.

The walnut is a very useful tree that, in addition, the advantage of living to 250 years. Its majestic habit makes it a popular ornamental tree, while its precious wood is used in cabinetmaking and in the veneer industry. Its roots, which are sometimes called “walnut brambles”, are also sought after by cabinetmakers. The husk (shell of the shell) provides excellent dyes (brown, red or green, depending on the treatment) more stable than the majority of other plant products.

The leaves keep ants, flies and bedbugs away while kittens have been used in the past to make a so-called “catkin” wine. The hulls are used as fuel, in particular within the framework of a program of cogeneration of energy: they are burned at very high temperature in order to produce a vapor generating electricity. They are also used as an anti-slip agent in the manufacture of tires, as a blasting agent in the metallurgy industry, and they are used to manufacture activated carbon.

France and Canada are currently collaborating on a joint program for the development of hybrid walnut trees ( J. regia x J. nigra ). These fast-growing trees have great potential in the context of the development of land in Quebec that does not meet the requirements of modern agriculture. In France, the State subsidizes the establishment of agroforestry projects intended to promote agricultural production at the same time as the cultivation of walnut trees. This involves planting the latter at large spacings, which makes it possible to cultivate on the same land cereals or other plants with an annual yield.

Nutmeg is a spice with a warm, slightly sweet flavor that should be used sparingly because it is powerful. It is found in many dishes and in sauces such as béchamel. It is also used for its health benefits.

Characteristics of nutmeg:

• Alleviates digestive disorders;
• Facilitates digestion;
• Source of copper, iron and zinc;
• Source of antioxidants;
• Participates in bone consolidation.

Identity card of nutmeg

• Type: Spice;
• Family: Myristicaceae;
• Origin: Indonesia;
• Brown color ;
• Flavor: Warm, slightly sweet.

Composition of nutmeg

The nutmeg is the ovoid fruit of the nutmeg tree, a tropical tree that can reach fifteen meters in height. Nutmeg is small or medium in size and ranges from light beige to brown.

During the harvest, the nutmeg is surrounded by a shell which separates in two in the middle.

Word from the nutritionist

Nutmeg is a spice that is used in small quantities, the nutrients present in this spice will therefore be provided in minute quantities and should not replace a balanced diet.

For 100g of nutmeg:

1. Nutmeg helps to alleviate digestive disorders (especially nausea, diarrhea and stomach pain) and promote good digestion.
2. Consumed in high doses, nutmeg can reduce pain, however nutmeg also has significant psychotropic effects and it is strongly advised against this fact to take a dose greater than 5g.
3. A key element in the consolidation and maintenance of bone density, calcium is found in nutmeg in considerable quantities.
4. The presence of copper in the nutmeg will help you fight stress and help maintain your enzyme system.
5. It is the transport of oxygen in the blood which will be favored by the iron content of nutmeg, so remember to decorate your dishes with this spice to fight against anemia.
6. The zinc content of nutmeg will ensure good cell renewal and will also play an antioxidant role by trapping free radicals.
7. Nutmeg also has anti-inflammatory and antiseptic properties. Its essential oil can be used to relieve muscle pain.
8. Nutmeg relieves respiratory conditions such as bronchitis, flu and other sore throats.

You will find the whole nutmeg, to grate yourself to best preserve its flavors. For convenience, it is also already reduced to powder.
A good nutmeg should be brown and dry.

Keep well

For an optimal conservation, prefer an airtight jar, protected from light, humidity and heat.

How to cook it? How to match it?

It can be used grated or powdered, you can integrate it into your recipe at mid-cooking or at the end of cooking.

We find nutmeg in spice mixes such as curry, the 4 spice mix or even spices for gingerbread.

It will be particularly good with mashed potatoes, meat dishes or soups. It is also an essential ingredient for the success of a béchamel, a gratin dauphinois or a classic Lorraine quiche.

Nutmeg can be fatal if consumed in large doses, it was noted that a dosage of 20g was lethal.

Nutmeg is native to Indonesia. She arrived in Europe in the 15th century thanks to the Portuguese and the Dutch. The nutmeg tree was also exported to the West Indies for cultivation.

In the 16th century, the nutmeg was used as a sedative for the slaves of merchant ships to relieve pain, for which they were generally punished.

Gardening

To grow, the nutmeg tree needs a partial shade, hot and humid. The soil must be deep, rich and sandy.

Pay attention to mealybugs which are the main predators of this plant.

Hazelnut: understand everything in 2 min

The health effects of certain active compounds contained in hazelnuts (for example antioxidants, monounsaturated fatty acids and fibers) are well demonstrated. Moreover, the Food and Drug Administration (FDA) of the United States allows since 2003 to register on the label of food products the following allegation concerning nuts (nuts and oilseeds): “The scientific data suggest , but do not prove that consuming one and a half ounces per day of most nuts, on a diet low in saturated fat and cholesterol, can reduce the risk of coronary heart disease ” ¹ . However, this claim is not yet permitted in Canada.

Active ingredients and properties

For shelled and oilseed fruits in general

The hazelnut is a shelled fruit. Several epidemiological and clinical studies associate regular consumption of nuts and oil seeds with various health benefits such as a cholesterol-lowering effect ² , a reduction in the risk of cardiovascular disease ³ and type 2 diabetes ⁴ . Other studies have found a decrease in the risk of gallstones in men ⁵ , and a decrease in the risk of gallbladder removal ⁶ and colon cancer in women ⁷. The amount of shelled and oil seeds related to these benefits is most often equivalent to a weekly intake of about five one-ounce (30 g) servings.

For the hazelnut

The effect of hazelnut consumption has been evaluated in a few studies. First, the daily addition of approximately 70 g of hazelnuts to the diet for 30 days led to a reduction in total cholesterol and LDL-cholesterol (“bad” cholesterol) ⁸ . Similar results were also observed at the time of the partial replacement of the carbohydrates in the diet by monounsaturated fatty acids (coming from, among others, hazelnut), and this, for 30 days in diabetic subjects ⁹ . An increase in antioxidant activity in the blood was also observed when adding 70 g of hazelnuts per day ⁸. In animals, consumption of hazelnut oil would reduce the oxidation of lipids in the blood, without lowering blood cholesterol levels as previously observed in humans ^{10 , 11} . Remember that lipid oxidation is a risk factor for cardiovascular disease. The mechanisms involved in these effects are not yet fully understood. The replacement of polyunsaturated fatty acids by the monounsaturated fatty acids of hazelnut oil, as well as its high antioxidant capacity would be possible explanations.

• Monounsaturated fatty acids . Hazelnuts are distinguished from other shelled and oleaginous fruits by their very high content of monounsaturated fatty acids (almost exclusively in the form of oleic acid ) and rather low in polyunsaturated and saturated fatty acids. In general, replacing saturated fatty acids in the diet with monounsaturated fatty acids leads to a reduction in total cholesterol and LDL cholesterol (“bad” cholesterol), without reducing good cholesterol (HDL) ¹². Moreover, the consumption of olive oil, by its content in oleic acid (and antioxidants), was seen to play a role in the reduction of certain risk factors of cardiovascular diseases such as blood lipids, blood pressure arterial and glucose metabolism ¹³ . As the lipid composition of hazelnuts resembles that of olive oil, it can be assumed that such effects could also occur with frequent consumption of hazelnuts. Incorporating hazelnuts in the diet undoubtedly helps increase the intake of monounsaturated fatty acids.
• Antioxidants . Antioxidants are compounds that reduce the damage caused by free radicals in the body. These are very reactive molecules which are implicated in the onset of cardiovascular diseases, certain cancers and other diseases linked to aging ¹⁴ . Antioxidants hazelnut are found in the fruit itself, but also in appreciable quantities in the thin brown skin that surrounds ¹⁵ . For its total antioxidant capacity, the hazelnut is found in third place among ten shelled and oleaginous fruits, after walnuts and pecans ¹⁶ . Hazelnut contains different antioxidant compounds, including tannins ¹⁵, phenolic acids ¹⁷ , flavonoids ^{17 as} well as vitamin E ¹⁸
• Phytosterols . Phytosterols are compounds found in plants and whose structure is related to that of cholesterol. A meta-analysis of 41 clinical trials has shown that taking 2 g of phytosterols daily reduces LDL cholesterol by 10% (“bad” cholesterol) and that this reduction can reach 20% as part of a diet. low in saturated fat and cholesterol ¹⁹ . Even if hazelnut is one of the shelled and oleaginous fruits containing the least phytosterols, a portion of 30 g still contains 36 mg ²⁰. It is practically impossible to reach this quantity of 2 g per day by food alone and for the moment, Health Canada does not allow the marketing of foods enriched with phytosterols. However, even if the effects of phytosterols from hazelnuts or other nuts and oilseeds have not been directly evaluated, it can be assumed that phytosterols found naturally in food remain beneficial for cardiovascular health.

Other properties

Most important nutrients

See the meaning of the nutrient source classification symbols

 Manganese . Hazelnut is an excellent source of manganese. Manganese acts as a cofactor for several enzymes that facilitate a dozen different metabolic processes. It also participates in the prevention of damage caused by free radicals .

 Copper . Hazelnut is an excellent source of copper. As a constituent of several enzymes, copper is necessary for the formation of hemoglobin and collagen (protein used for the structure and repair of tissues) in the body. Several copper-containing enzymes also help the body’s defense against free radicals.

 Vitamin E . Hazelnut is an excellent source of vitamin E. A major antioxidant, vitamin E protects the membrane that surrounds the cells of the body, especially red and white blood cells (cells of the immune system).

 Magnesium . Hazelnut is a good source of magnesium for women and a source for men , their needs being different. Magnesium participates in bone development, protein construction, enzymatic actions, muscle contraction, dental health and the functioning of the immune system. It also plays a role in energy metabolism and in the transmission of nerve impulses.

 Iron . Hazelnut is a good source of iron for men and a source for women , their needs being different. Each body cell contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in the production of new cells, hormones and neurotransmitters (messengers in nerve impulses). It should be noted that the iron contained in food of vegetable origin is less absorbed by the organism than the iron contained in food of animal origin. However, the absorption of iron from plants is favored when consumed with certain nutrients, such as vitamin C.

 Vitamin B1 . Unblanched dehydrated hazelnut is a good source of vitamin B1 while dry roasted and unblanched hazelnut is a source . Also called thiamine , vitamin B1 is part of a coenzyme necessary for the production of energy mainly from the carbohydrates that we eat. It also participates in the transmission of nerve impulses and promotes normal growth.

 Phosphorus . Hazelnuts are a source of phosphorus (see our Phosphorus nutrient overview sheet ). Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues and helps to maintain normal blood pH . Finally, phosphorus is one of the constituents of cell membranes.

 Zinc . Hazelnut is a source of zinc. Zinc is involved in particular in immune reactions, in the production of genetic material, in the perception of taste, in the healing of wounds and in the development of the fetus. It also interacts with sex and thyroid hormones. In the pancreas, it participates in the synthesis (production), the storage and the release of insulin.

 Pantothenic acid . Hazelnut is a source of pantothenic acid. Also called vitamin B5, pantothenic acid is part of a key coenzyme that allows us to adequately use the energy present in the food we eat. It also participates in several stages of the synthesis (production) of steroid hormones, neurotransmitters (messengers in nerve impulses) and hemoglobin.

 Vitamin B6 . Hazelnut is a source of vitamin B6. Vitamin B6, also called pyridoxine, is part of coenzymes that participate in the metabolism of proteins and fatty acids as well as in the synthesis (manufacture) of neurotransmitters (messengers in nerve impulses). It also contributes to the production of red blood cells and allows them to transport more oxygen. Pyridoxine is also necessary for the transformation of glycogen into glucose and it contributes to the proper functioning of the immune system. Finally, this vitamin plays a role in the formation of certain components of nerve cells and in the modulation of hormone receptors.

 Folate . Hazelnut is a source of folate. Folate (vitamin B9) is involved in the production of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material (DNA, RNA), in the functioning of the nervous system and the immune system, as well as in the healing of wounds and wounds. As it is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the fetus.

Source  : Health Canada. Canadian Nutrient File , 2005.
* EPA, DHA and Alpha-Linolenic Acid

Roasting hazelnuts
Hazelnuts are often used roasted, whether in certain preparations (butter or hazelnut paste) or recipes, or even eaten as they are. Roasting hazelnuts can lead to a maximum decrease of 10% in their vitamin E content and 14% in phytosterols, depending on the temperature and the cooking time ²⁵ . This reduction is minimal and it is always better to eat roasted hazelnuts than not to eat them at all. As for the fatty acid composition of roasted hazelnuts, it does not differ much from that of raw hazelnuts.

Precautions

Allergy to nuts and oilseeds
In the list of the main allergens of the Canadian Food Inspection Agency (CFIA) ²¹ , we find “nuts”, which refer to all nuts and oilseeds. Some people may however be specifically allergic to hazelnuts or to several shelled or oil-bearing fruits. Moreover, it has been observed that hazelnuts, walnuts, pecans, coconuts, almonds, Brazil nuts and cashews form a group whose allergies are strongly associated ^{22 , 23,24} : a person allergic to one of these foods is thus more at risk of being allergic to the others. In addition, it is usually recommended that people allergic to peanuts also refrain from consuming other nuts and oil seeds (including hazelnuts), since they also have a high allergenic potential and are often handled and distributed. by companies specializing in peanuts. Symptoms of shell allergy and oilseed allergy can be severe and can even lead to anaphylactic shock .

Oral allergy syndrome
Hazelnut is one of the foods that can be implicated in oral allergy syndrome. This syndrome is an allergic reaction to certain proteins from a range of fruits, vegetables and nuts. It affects people with allergies to environmental pollens. This syndrome is almost always preceded by hay fever . When people allergic to birch pollen consume raw hazelnut (cooking usually degrades allergenic proteins), an immunological reaction may occur. Local symptomslimited to the mouth, lips and throat, such as itching and burning sensations, may then appear and then usually disappear a few minutes after consuming or touching the offending food. In the absence of other symptoms and hazelnut allergy, this reaction is not serious and the consumption of hazelnuts does not have to be systematically avoided. However, it is recommended that you consult an allergist to determine the cause of reactions to plant foods. The latter will be able to assess whether special precautions should be taken.

Urinary stones
It may be recommended that some people adopt a restricted diet of oxalates to prevent recurrences of kidney or urinary stones (also called urinary stones). Oxalates are compounds found naturally in several foods, including shelled and oilseed fruits in general, including hazelnuts. It is therefore preferable that these people avoid consuming it.

Hazelnut trees are native to the temperate zone of the northern hemisphere, particularly from regions that benefit from a relatively mild winter and a cool summer. This climate is characteristic of the seaside. This is where the main hazelnut crops are found: Turkey (Black Sea), Spain and France (Atlantic Ocean) and Oregon in the United States (Pacific Ocean).

There are several species of hazel, two of which are of commercial importance: the common hazel ( C. avellana ) and the hazel of Byzantium ( C. colurna ). Their domestication dates back to the prehistoric period and is believed to be the work of the Turks or another people of Asia Minor. The Romans introduce the varieties of C. avellana throughout the empire, but it will still wait for the XVII ^th or XVIII ^th  century before they are produced on a large scale in Europe.

Most of world production, around 75%, is supplied by Turkey, followed by Italy (15%). The United States is far behind, with 5% of production, which is entirely concentrated in the Willamette Valley in Oregon. In order to expand the hazelnut growing area, American and Canadian researchers have been working for several decades on the creation of hybrids. They want to create a tree that would produce the large fruits of the cultivated species of Eurasia, while benefiting from the cold and disease tolerance of the species native to North America.

Hazelnuts are available in the shell or shelled retail trade, or in powder form. However, almost 97% of world production goes to the processing industry (confectionery, pastry, oil).

To access other recipes, you can go to the CuisineAZ.com kitchen recipe site, which offers, among others, the following recipes: hazelnut cake, hazelnut paste

Choose well

The hazelnut is offered year-round, but it is at its best between October and February. Hazelnut powder can be found in delicatessens. Otherwise, grind them in small batches at a time in a coffee grinder.

Culinary dishes

• To roast the hazelnuts: put them for ten minutes in an oven set at 180 ° C (355 ° F). To vary, you can coat them with oil topped with garlic, herbs, spices, soy sauce, etc.
• An apple with a few hazelnuts is a healthy and satisfying snack .
• Hazelnut butter: roast the hazelnuts in the oven and pass them through the food processor with a little vegetable oil. If desired, add other oilseeds (sesame, pumpkin or sunflower seeds) as well as cocoa, lemon or orange juice, honey, etc. This butter can replace peanut butter or any other oilseed butter.
• Amuse-bouche with two cheeses: remove the crust of a brie and mix the dough with cream cheese; add a grated apple and roasted and chopped hazelnuts. Spread slices of bread, crackers or crackers with this mixture.
• Add them raw or roasted in a salad with: orange wedges, celery, green onions, small lettuces; spinach and mushrooms; lettuce, avocado, pepper, shrimp; cucumber, zucchini, red onion, garlic, carrot, avocado, yogurt and blue cheese; chicken or turkey; short pasta, carrot, green onions, broccoli; potatoes, radishes, apples, celery, endives; lamb’s lettuce and beetroot. They can also be added to fruit salads .
• Vegetable cream: prepare the vegetable cream of your choice and garnish with roasted and chopped hazelnuts.
• Sauce: place hazelnuts in a blender with oil (hazelnut, if possible), fresh herbs (parsley, basil, oregano, coriander, etc.) and dried apricots. Serve over grilled vegetables.
• In the sautéed vegetable dishes, add roasted and chopped hazelnuts at the end of cooking.
• Pilaf: dry roast rice, quinoa or another grain; brown minced onion in oil, add sliced ​​mushrooms, chopped hazelnuts, rice, broth and bake or on the stove for about an hour. Just before serving, garnish with grated cheese. You can stuff a poultry with this pilaf, omitting the cheese and adding raisins.
• Add chopped hazelnuts to the morning cereals , incorporate them into muesli, sprinkle with yogurt or ice cream.
• Stuff with hazelnut apples , raisins and honey and put in the oven.
• Add ground hazelnuts to pancake mixes, cakes , muffins, breads, etc.
• To coat a fish or a vegetable (eggplant slices for example), pass them successively in flour, a beaten egg and coarsely chopped hazelnuts. Then brown in olive oil.
• Or simply roll scallops in hazelnut powder before frying them for a few minutes over low heat.
• To decorate a poultry , slip some hazelnut powder under its skin before cooking it.

The inshell hazelnut keeps for several months in a cool and dry place in an airtight container. Although shelled hazelnuts also keep relatively well, it is best to buy small amounts at a time, as they are less well protected against rancidity. As it fears humidity, it is not recommended to keep it in the refrigerator, where it could soften and mold.

The hazelnut tree plays an important role in ecology. It is one of the first plants to colonize bare, dry and sandy places, retaining the soil thanks to a very developed root system. Planted at the edge of fields, it protects crops against drying winds, which has a positive impact on yields. In addition, it filters and purifies water in riparian areas, and retains snow on the ground, mitigating the effects of successive frosts and thaws. Its flowers provide abundant nectar to bees and other insects, while its nuts and buds are the food of choice for a host of wild animals that can also find refuge there if needed.

Fight against cholesterol

With a very high content of monounsaturated fatty acids, macadamia nuts will tend to lower the level of “bad” cholesterol (LDL). It will therefore be very interesting to integrate in small amounts in your diet to get its benefits.

Prevents type 2 diabetes

Recent scientific studies have shown that glycated hemoglobin decreases for subjects who regularly consume unsalted nuts such as macadamia nuts.

Per 100g of macadamia nuts

Calcium

Your bone mass will be preserved if you regularly consume oleaginous fruits , and in particular macadamia nuts which contain a good amount of calcium.

Iron

The transport of oxygen in your body will be favored by the iron present in significant amount in macadamia nuts.

Magnesium

To limit muscle contractures and regulate transit, the magnesium contained in macadamia nuts will play a key role.

Vitamin B1

This vitamin has the advantage of stimulating appetite, it also plays a role in the prevention of complications of diabetes .

The taste of macadamia nuts

Its flavor is very sweet and recalls the taste of coconut.

How to choose macadamia nuts?

A beautiful macadamia nut should be round, small and fleshy. Its shell should be smooth and thick, brown in color, and the almond it contains (the edible part) should be more whitish.

The shell is very thick and can be difficult to break, so choose macadamia nuts already pruned for more convenience

How to properly store macadamia nuts?

The nut will keep well in an airtight container, away from heat, cold and humidity.

How to cook macadamia nuts?

You can chew it as it is once the shell is removed, you can also caramelize it to decorate your desserts. Macadamia nuts are often found in recipes for chocolate cookies or ice cream with pieces of macadamia nuts.

Discovered by the Aborigines 5000 years ago, the macadamia nut takes its name from a tribute to John Macadam, Australian chemist and doctor.

It is cultivated mainly in Australia, New Zealand, South Africa, Costa Rica, Brazil and Hawaii. There are almost 6 different varieties that will change both its appearance and its taste.

Nectarine is a peach with smooth skin, the core of which does not adhere to the flesh which weighs approximately 150g. She is originally from Asia and appeared in France in the 15th century. It is sweet and very refreshing, eaten raw as well in desserts as in salads for a sweet-savory mixture.

It is one of the most consumed fruits in France that can be found from June to August on market stalls and supermarkets.

Characteristics :

• Rich in vitamins and antioxidants;
• Average calorie intake;
• Source of fiber;
• Reduces the onset of cardiovascular disease;
• Protects from the effects of aging.

Food identity card

• Season: June to August;
• Family: Rosaceae;
• Origin: Asia
• Color: Orange, yellow, red
• Flavor: Sweet

Characteristics of nectarine

When harvested, nectarine has a smooth skin of red, orange or yellow color, just like its flesh.

Differences with nearby foods

Nectarine is very close to peach, of which it is a mutation. Their main difference is that the skin of nectarine is smooth unlike that of peach which is fluffy. Nectarine is also less fragile and supports handling and transport better than fishing.

Word from the nutritionist

To get the most benefits and vitamins from nectarine, eat it raw and preferably with your skin on. A nectarine corresponds to a portion of fruit.

For 100g of raw nectarine:

1. Nectarine has an average caloric intake which allows it to be consumed as part of a weight loss.
2. It is a source of fiber to stimulate intestinal transit and fight against constipation. These fibers will also play a role on satiety and allow better appetite control.
3. Nectarine is rich in vitamin C which will stimulate the immune system thus fighting against fatigue and the appearance of colds.
4. Its richness in anthocyanins, powerful antioxidants, gives it protective effects against the effects of aging and plays a role in the prevention of certain cancers.
5. Rich in water, nectarine is refreshing and helps cover water needs.
6. Antioxidants will help fight against oxidation of LDL-cholesterol in the blood and reduce the risk of cardiovascular disease.

To choose a nectarine, the fruit must smell good and its flesh should be supple.

The different forms

There are different colors of nectarine: orange, red, yellow.

Keep well

If the nectarine is not ripe enough when you buy it, you can leave it at room temperature for one to two days. Do not put it in the refrigerator, it would make the flesh cottony.

How to cook it? How to match it?

Nectarine is delicious eaten plain, but it goes very well in both savory and sweet dishes.

Here are some examples:

• Pan-fried with butter and sugar;
• In a marmalade by passing them 3 to 4 minutes in the microwave;
• Poached in a syrup made from sugar or honey;
• Baked for 30 to 40 minutes;
• Raw mixed with raw salad or with mozzarella;
• In sorbet with verbena or mint;
• In fruit salad with red fruits;
• In clafouti.

The origin of nectarine is unclear even if we are sure that it comes from a cross between a plum tree and a sinner. It may have been seen in Persia and we speak of it for the first time in France in the 16th century.

From the 1630s, several varieties were cultivated in England and the Spaniards took it with them to America in 1722.

There are now 1500 varieties around the world, a large part of which is grown in California.

Coconut is the ultimate exotic fruit. In commerce, it is found in various forms: whole, grated, in shavings, in milk, in cream or even in water. It can be cooked in both savory and sweet dishes.

Characteristics of coconut:

• Rich in lipids,
• Rich in fiber;
• Stimulates intestinal transit;
• Play on satiety;
• Source of iron and phosphorus.

Coconut identity card:

• Type: Fruit;
• Family: Arécaceae;
• Origin: Indo-Malaysian region;
• Season: November to February;
• Color: White flesh;
• Flavor: Sweet.

Characteristics of coconut

The coconut grows in a “diet” of 10 to 20 fruits on coconut palms. At harvest, it weighs on average 1 kg or 1.5 kg. The coconut is ovoid in shape and composed of a thick layer of smooth green skin covering a shell of thick fibers. Under this brown shell is white flesh and a liquid called “coconut water”.

Coconut and its health benefits: understand everything in 2 min

Word from the nutritionist

Coconut is rich in fat, so you have to limit its consumption.

For 100g of coconut:

1. Foods contain several fatty acids in different proportions and these have different impacts on cardiovascular health. In coconuts, around 90% of the lipids are in the form of saturated fatty acids, which is particularly high for a food of vegetable origin.
2. Like proteins from other plants, coconut proteins could have a beneficial effect on blood lipids. Indeed, total cholesterol and blood triglycerides would decrease in animals having consumed an extract of this protein. These effects could be linked to the low lysine and high arginine (two amino acids) content of coconut protein, a ratio which is found in other vegetable proteins with similar lipid-lowering properties.
3. Coconut contains a high amount of dietary fiber (a set of substances only found in plant products and which are not digested by the body). In addition to preventing constipation, eating a high-fiber diet can help reduce the incidence of cardiovascular disease, as well as control type 2 diabetes and appetite.
4. Coconut oil has gained popularity in the past few years. Some attribute benefits even going as far as contributing to weight loss. One of the hypotheses raised is that coconut oil contains one type of fat, medium chain triglycerides (MCTs), which would be easier to use by the human body than other types of fat. MCTs provide 1 to 2 calories less than other types of fat. Although consumption of TCM increases the body’s ability to use fat, the increase in energy expenditure caused by consumption of TCM is temporary. Indeed, after about two weeks, the body adapts and uses MCTs in the same way as other types of fat.
5. Coconut milk is an excellent source of iron for men and a source for women, while desiccated coconut is a good source of iron for men and a source for women, their needs being different. For its part, raw coconut is a source of iron. Each body cell contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in the production of new cells, hormones and neurotransmitters (messengers in nerve impulses). It should be noted that the iron contained in plants (such as coconut) is less absorbed by the body, compared to the iron contained in food of animal origin. Its absorption is favored when consumed with certain nutrients, such as vitamin C.
6. Coconut and coconut milk are great sources of manganese. Manganese acts as a cofactor for several enzymes that facilitate a dozen different metabolic processes. It also participates in the prevention of damage caused by free radicals.
7. Desiccated coconut and coconut milk are great sources of copper, while raw coconut is a good source. As a constituent of several enzymes, copper is necessary for the formation of hemoglobin and collagen (protein used for the structure and repair of tissues) in the body. Several copper-containing enzymes also help the body’s defense against free radicals.
8. Coconut milk is a good source of phosphorus, while coconut is a source. Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues and helps to maintain normal blood pH. Finally, phosphorus is one of the constituents of cell membranes.
9. Desiccated coconut is a good source of selenium, while raw coconut and coconut milk are sources. This mineral works with one of the main antioxidant enzymes, thus preventing the formation of free radicals in the body. It also helps to convert thyroid hormones to their active form.
10. Desiccated coconut and coconut milk are sources of magnesium. Magnesium participates in bone development, protein construction, enzymatic actions, muscle contraction, dental health and the functioning of the immune system. It also plays a role in energy metabolism and in the transmission of nerve impulses.
11. Desiccated coconut and coconut milk are sources of potassium. In the body, it is used to balance the pH of the blood and to stimulate the production of hydrochloric acid by the stomach, thus promoting digestion. In addition, it facilitates the contraction of muscles, including the heart, and participates in the transmission of nerve impulses.
12. Desiccated coconut and coconut milk are sources of zinc while raw coconut is a source for women only. Zinc is involved in particular in immune reactions, in the production of genetic material, in the perception of taste, in the healing of wounds and in the development of the fetus. It also interacts with sex and thyroid hormones. In the pancreas, it participates in the synthesis (production), the storage and the release of insulin.
13. Coconut milk is a source of vitamin B3. Also called niacin, vitamin B3 participates in many metabolic reactions and contributes particularly to the production of energy from the carbohydrates, lipids, proteins and alcohol that we ingest. It also collaborates in the DNA formation process, allowing normal growth and development.
14. Desiccated coconut is a source of pantothenic acid. Also called vitamin B5, pantothenic acid is part of a key coenzyme that allows us to adequately use the energy present in the food we eat. It is also involved in several stages of the production of steroid hormones, neurotransmitters (messengers in nerve impulses) and hemoglobin.
15. Desiccated coconut is a source of vitamin B6. Vitamin B6, also called pyridoxine, is part of coenzymes that participate in the metabolism of proteins and fatty acids as well as in the synthesis (manufacture) of neurotransmitters (messengers in nerve impulses). It also contributes to the production of red blood cells and allows them to transport more oxygen. Pyridoxine is also necessary for the transformation of glycogen into glucose and it contributes to the proper functioning of the immune system. This vitamin finally plays a role in the formation of certain components of nerve cells and in the modulation of hormone receptors.
16. Coconut milk is a source of folate. Folate (vitamin B9) is involved in the production of all cells in the body, including red blood cells. This vitamin plays an essential role in the production of genetic material (DNA, RNA), in the functioning of the nervous system and the immune system, as well as in the healing of wounds and wounds. As it is necessary for the production of new cells, adequate consumption is essential during periods of growth and for the development of the fetus.

Coconuts are found year-round, but especially from September to January. Shake it to make sure it still contains water (once all the water has been transformed into flesh, the latter takes on a soap flavor and is no longer edible). It must be intact, while its three “eyes” should be free from mold. Despite these precautions, the flesh may be rancid, in which case all that remains is to throw it away.

The dried coconut flesh (grated or flaked) must be white (without browning, sign of oxidation) and give off a pleasant odor, with no hint of rancidity. Vigilance is essential, because the dried coconut can be added with sugar and treated with sulphites. Organic coconut products are available in health food stores.

Canned milk and cream are commercially available, as well as a fine soluble powder that can be used as is in preparations or diluted in water to make milk.

In most cases, coconut oil is extracted using chemical solvents, then refined and deodorized. However, you can find in natural product stores organic virgin oils simply extracted by pressure.

Keep well

Whole coconut: Two weeks at room temperature, one or two months in the refrigerator.

Homemade pieces of flesh and milk: A few days in the refrigerator. You can freeze the pieces and the grated coconut by putting them in a bag in the freezer, where they will keep for eight to ten months.

The dried coconut can be kept for several months in a cool, dry place and protected from light. Keep it in an airtight container or in its original packaging to prevent it from browning under the effect of oxidation.

Coconut oil can be stored for six months or more at room temperature, and longer in the refrigerator. Keep container closed to avoid oxidation and keep away from heat source to prevent the risk of spontaneous ignition.

How to cook it? How to match it?

To open a coconut and remove the flesh, pierce the eyes with a pointed instrument. Drain the liquid and reserve it. Then put the walnut in an oven set at 190 ° C (375 ° F) for 15 or 20 minutes, then hit the shell with a hammer all the way around its circumference until it splits. Cut it into pieces, detach the flesh using a knife and remove the brown skin with a vegetable peeler.

To prepare the coconut milk: mix two cups of grated coconut flesh (dried or fresh) and two cups of hot water (the proportions may vary depending on the degree of dilution desired) in a bowl, let cool and pass the mixture in a sieve lined with a cloth. Join the four corners of the fabric to form a pocket and press to extract the liquid. To make it easier, you can also pass the coconut and water through a blender before extracting the milk.

To obtain the cream: follow the same instructions for use, then leave the milk to stand for a few hours and collect with a spoon the thick substance which will have risen to the surface.

To toast the coconut: finely grate or mince the flesh, or use grated coconut, and cook for two hours on a baking sheet in an oven set to 95 ° C (205 ° F). Brew regularly and make sure it doesn’t brown too much. Store in an airtight container.

Milk and cream

Milk and coconut cream can replace their animal equivalent in all preparations: on morning cereals, in pancakes, waffles, muffins, cakes, soufflés, shakes, sauces, etc. Cook vegetables and pasta or poach a fish. Here are other suggestions.

• In vegetable creams (for example, cream of mushrooms) or in an Indian soup composed, in addition to coconut milk, tomatoes and cucumbers finely chopped, ground peanuts, all thickened with chickpea flour (or another legume) and seasoned with chili, cumin seeds and coriander leaves.
• In a flan: put the preparation in flan (eggs, coconut cream and sugar or honey) in a small yellow squash, cleaned of its seeds and stringy parts. Steam, let cool and slice. This is a healthy dessert with contrasting colors.
• In the Panama arroz con coco: cook rice in coconut milk, adding raisins, if desired. Sweeten with maple syrup or honey.
• Poached fruit: cook pieces of pineapple or other tropical fruit over low heat in seasoned coconut milk, if desired, with a little chilli, roasted mustard seeds and turmeric.
• Stews: in India and Thailand, milk and coconut cream are used in many meat or vegetable stews.

Fresh or dried flesh

Beyond the classic macaroons and other treats that are often too sweet to be really healthy, coconut can be used in many preparations:

• We will add about 20 g to a homemade mayonnaise, which we will complete with finely chopped fresh herbs.
• We will make rottis, these traditional flat breads from India that the Tamils ​​of Sri Lanka prepare in their own way by adding grated coconut to the flour (about 200 g of coconut for 500 g of flour). Season the preparation with browned onions in oil and cumin powder, add water and knead. Shape into balls and roll out. Brown on both sides in a little oil or clarified butter.
• Add shavings of fresh flesh to vegetable or fruit salads. Here is an unusual blend, borrowed from Indian cuisine: banana, cucumber, coconut, fresh coriander, lemon juice, crushed peanuts and, if desired, hot pepper.
• Pot of vegetables: sauté the spices of your choice and onions in coconut oil for a few minutes. Add a little water, then the following vegetables, cut into pieces or sections: green peppers, carrots, broccoli, green beans, potatoes and spring onions, coating them well with the spicy preparation. Add coconut puree (two cups of grated coconut blended with a cup of water). Bring to a boil, lower the heat and cook for about 15 minutes or until the vegetables are tender. Drizzle with lemon juice.
• Serve a coconut rayta with a spicy curry: to prepare it, sauté mustard seeds in clarified butter, add grated coconut and remove from heat. Incorporate this preparation into yogurt with pieces of banana and coriander leaves. Refrigerate one hour.
• Mix rolled oats, raisins, sliced ​​dates with the nuts of your choice (flaked almonds, cashews, hazelnuts, etc.) and coconut powder. Serve this dry mixture for breakfast, adding a little water and pieces of fresh fruit.
• Toasted coconut: add it in desserts, as decoration on a cake or in a muesli.

Oil

• It can partially or completely replace butter or vegetable oils for cooking food. Like all oils, avoid smoking it because it becomes toxic.
• It will advantageously replace the other oils in frying, because foods absorb it less.
• Use it raw on sandwiches or in vinaigrettes (if necessary, heat it slightly to melt it first).

Allergy to sulfites

Sulfites are one of the nine most common food allergens and the consumption of these can cause very serious reactions in people who are allergic to them.
Sulfites are substances naturally present in food and in the body, but also present in the form of food additives used as preservatives.
Coconuts (dried or in the form of juice) and food products containing them are possible sources of sulfites; It is essential for people allergic to sulphites to read the labels carefully in order to avoid consuming food products which contain them. Even if the regulations are rigid in this area, the presence of undeclared sulphites in certain products (inter alia coconut-based) occurs occasionally. It is therefore important to be doubly vigilant when consuming such products.

Coconut is not a nut

The coconut is not a nut as such but rather the core of a fruit. Thus, it is not an allergenic food for individuals allergic to nuts and is generally not excluded from their diet. However, some people with allergies can still react to coconut. It is important to consult an allergist to ensure that you can consume it safely.

The term “coconut” appeared in the language at the beginning of the 16th century. It comes from Portuguese, then from Spanish coconut, the approximate meaning of which is “croquemitaine”, “monkey”, “leprechaun” or “specter”, by allusion to the fact that the shell reminds a face of shaggy appearance.

The term “copra” (or “copra”) comes from English or Portuguese, which borrowed it from koppara, a word from a Tamil dialect. It more specifically designates the shelled and dried coconut.

A whole nut!

On average, coconuts weigh 1 to 1.5 kilograms. However, there is a species of palm tree whose nut, which is called “coco-de-mer” or “coco buttock” because of its double form, can weigh 22 kilos, which makes it the largest seed of the plant kingdom. Very rare and protected, this palm of exceptional longevity (it can live from 200 to 400 years) only grows in some islands of Seychelles. A whole symbolism of fertility is attached to the nut, to which legend attributes aphrodisiac properties.

The researchers have not yet succeeded in determining with certainty the place of origin of the coconut palm, although the majority of them incline for Southeast Asia. With the ability to float, the fruits would have dispersed by the sea to land in many tropical countries where they would have taken root in the sandy soil of the beaches, a habitat which is particularly suitable for this plant. For the populations of the coastal regions, who did not always have access to drinking water, the liquid of its immature nut was a real gift from the gods.

Over time, the coconut palm has colonized all the regions of the planet lying between the two tropics. Several varieties have been selected for commercial exploitation, but the wild form persists in many places where its fruit constitutes the main source of lipids, proteins and a certain number of minor, but essential nutritional components. There are also some who say that without the coconut palm, entire civilizations would not have emerged or, at least, would not have survived. Hence its vernacular names of “tree of life”, “tree of wealth”, “jewel of the tropics”, as well as the many myths surrounding its origin in peoples where it has always played a leading role plan.

In the West, there is hardly any mention of coconuts before the 14th century, when the Italian Marco Polo made his famous trips to Asia. With the expansion of the Portuguese Empire in the 15th and 16th centuries, it became popular in Europe, and later in North America.

Coconut oil

Green, that is to say immature, the nut contains about half a liter of a milky liquid (coconut water or albumen). As it matures, this liquid turns into flesh, which is generally dried in the sun or in the oven to be sold under the name of copra. Commercial milk and coconut cream consist of this flesh which is ground with water and then filtered. Coconut oil (also called “coconut butter” because it is solid at room temperature) is extracted from copra or fresh flesh.

Coconut oil is probably the oldest fatty substance to have been used in cooking. Used for a long time in Asia and Africa, it also had its place in the diet of Europeans and Americans until the end of the 19th century, before being replaced by other vegetable oils (notably that of soybeans and corn) first for economic reasons, then because they were said to be better for health. However, in recent years, it has attracted a lot of interest from nutritionists and medical researchers, because of its high content of medium-chain fatty acids, the effects of which on health could be appreciable.

In addition to the coconut water, the flesh and the oil obtained from the fruit, various other food products are obtained from the coconut palm: the sap of the flowers is eaten fresh or transformed into syrup by boiling and to sugar by crystallization. Fermented, it gives wine and vinegar and, distilled, alcohol. We also consume pollen, the heart of the palm and young fresh shoots.

Ecology and environment

In countries bordering the Pacific, refined coconut oil is used as fuel in cars to replace diesel. However, this solution is not recommended in northern countries, as the average temperature should never drop below 17 ° C, at the risk of the oil solidifying. We can imagine the problems …

In addition to the many services that the “tree of life” traditionally provides to humans, a Peruvian scientist has discovered an unusual use for its nut. This is used as a culture medium to raise a bacterium that kills the larvae of the mosquito responsible for the spread of malaria. This bacterium (one of the forms of Bacillus thurigiensis (Bt), which is widely used in organic farming) constitutes an ecological alternative to chemical insecticides intended to fight the mosquito and of which several have proved dangerous for livestock and human beings.

Although the insecticidal action of this bacterium has been known for a long time, the costs to multiply it were previously high, the operation being carried out in the laboratory. It was therefore necessary to find a way to reduce them while offering a simple technique, within the reach of villagers and peasants. After trying with varying degrees of success to inoculate it into various local fruits, it was discovered that coconut water contained the amino acids and carbohydrates it needed to reproduce, while the protective shell provided a favorable environment for its incubation. The research team therefore designed an incubation kit comprising a plastic bag filled with cotton buds impregnated with Bt and cotton wool. Just pierce the coconut, insert a cotton swab and plug the opening with cotton wool and wait two or three days, after which the nut is broken and its contents emptied into the pond water, where the mosquito larvae develop. This method can be used wherever the coconut palm grows, which is just abundant in many countries where malaria is devastating.

The turnip is a vegetable of the cruciferous family, bulbous in shape and with white flesh; its leaves are also edible. It is native to the Mediterranean basin but there are also some varieties cultivated in Asia for hundreds of years. Often confused with rutabaga, it has a more neutral taste, it is easy to cook and goes well with a multitude of other foods.

Characteristics :

• Source of fiber;
• Low in calories;
• Source of potassium, magnesium, phosphorus;
• Cancer protection;
• Contains antioxidants.

Turnip identity card

• Origin: Eastern Europe;
• Family: Cruciferae;
• Type: Cabbage;
• Flavor: Sweet;
• Color: White and purple;
• Season: October to May.

Turnip characteristics

During its harvest, the turnip is composed of oblong leaves and fleshy roots of shapes (spherical, elongated, flat) and of various colors (pink, white, black, …).

Differences with rutabaga

Turnips and rutabaga are often confused because they are believed to be of the same species. However, these are two very different species. The turnips are usually white, while the rutabagas are mostly yellow. They are also differentiated by their leaves: smooth for the rutabaga and rough and hairy for the turnip.

Word from the nutritionist

The ideal is to quickly clean the turnips and consume them raw to make the most of their benefits.

Per 100g of raw turnip:

1. Turnip is a source of fiber that will stimulate intestinal transit.
2. Rich in water and low in lipids, the turnip is low in calories which allows it to be consumed as part of a weight loss.
3. Turnips are a source of potassium. In the body, potassium is used to balance the pH of the blood and to stimulate the production of hydrochloric acid by the stomach, thus promoting digestion.
4. Turnips are a source of magnesium which participates in bone development, protein construction, enzymatic actions, muscle contraction, dental health and the functioning of the immune system.
5. Turnips are a source of vitamin C. The role that vitamin C plays in the body goes beyond its antioxidant properties; it also contributes to the health of bones, cartilage, teeth and gums. In addition, it protects against infections, promotes the absorption of iron from plants and accelerates healing. A source of fiber.
6. The richness of the turnip in antioxidants makes it possible to prevent certain cancers, to protect the organism against oxidative stress and the signs of aging.
7. Raw, turnip is a source of copper. As a constituent of several enzymes, copper is necessary for the formation of hemoglobin and collagen (protein used for the structure and repair of tissues) in the body. Several copper-containing enzymes also help the body’s defense against free radicals.
8. Boiled rutabaga is a source of iron for humans only. Each body cell contains iron. This mineral is essential for the transport of oxygen and the formation of red blood cells in the blood. It also plays a role in the production of new cells, hormones and neurotransmitters (messengers in nerve impulses). It should be noted that the iron contained in food of vegetable origin is less absorbed by the organism than the iron contained in food of animal origin. However, the absorption of iron from plants is favored when consumed with certain nutrients, such as vitamin C.
9. Rutabaga is a source of phosphorus. Phosphorus is the second most abundant mineral in the body after calcium. It plays an essential role in the formation and maintenance of healthy bones and teeth. In addition, it participates among other things in the growth and regeneration of tissues and helps to maintain normal blood pH. Finally, phosphorus is one of the constituents of cell membranes.
10. Rutabaga is a source of manganese while raw turnip is a source for women only. Manganese acts as a cofactor for several enzymes that facilitate a dozen different metabolic processes. It also participates in the prevention of damage caused by free radicals.
11. Rutabaga is a source of vitamin B1. Also called thiamine, this vitamin is part of a coenzyme necessary for the production of energy mainly from the carbohydrates that we ingest. It also participates in the transmission of nerve impulses and promotes normal growth.
12. Rutabaga is a source of vitamin B6. Also called pyridoxine, this vitamin is part of coenzymes which participate in the metabolism of proteins and fatty acids as well as in the synthesis (manufacture) of neurotransmitters (messengers in nerve impulses). It also contributes to the production of red blood cells and allows them to transport more oxygen. Vitamin B6 is also necessary for the transformation of glycogen into glucose and it contributes to the good functioning of the immune system. Finally, this vitamin plays a role in the formation of certain components of nerve cells and in the modulation of hormone receptors.

To choose a turnip well, its skin must be very white without bruising or stains.

The different varieties

There are around thirty varieties of turnips in France. They usually bear the name of their place of origin. Variable in shape and color, they are divided into three main families: early varieties, seasonal varieties and late varieties.

Keep well

Freshly cut, the leaves will keep for a few days in the refrigerator. Prime them as soon as possible after purchase, as they tend to wilt.

The roots can be stored for a very long time in the cellar or in the refrigerator.
In Europe, sauerkraut is made with sliced ​​roots. You can also “sauerkraut” the leaves.

How to cook it? How to match it?

Rutabaga and turnip are prepared like potatoes: mashed, fried, potato chips, baked, roasted, sautéed, etc. Serve mashed potatoes from various mixed root vegetables, seasoning them with a little nutmeg and chopped parsley.

• Frozen turnips: cut the root into 3 mm thick slices. Heat honey and butter until the caramelizes, deglaze with a little water, then add the turnip or rutabaga slices. Cook until tender, stirring frequently.
• The “boiled”, or stew, is unthinkable without rutabaga or turnip.
• The two vegetables are eaten raw, peeled, then sliced ​​or cut into cubes, seasoned with a mustard vinaigrette. You can also grate them and add them to a carrot or coleslaw salad.
• Duck or rabbit with turnips is a classic of French cuisine.
• Sauté very young turnips with their leaves and serve them with butter or cream.
• Stuffed turnips: blanch the turnips for about ten minutes, remove part of the flesh and mix it with potato pulp and a mushroom sauce. In Italy, it is stuffed with risotto and it is browned after having sprinkled with parmesan. In France, we like to stuff it with sausage meat seasoned with thyme and rosemary and then cook it in cider.
• Foam: cook turnips and make a puree, to which will be added egg whites and potato starch. Salt and pepper. Put in a mold and cook in a double boiler.
• The seeds can be used as a seasoning, like those of mustard. Sprouted, they add spice to salads and sandwiches.

In Japan, slice the turnip and marinate it in a mixture of sugar and rice vinegar, while, in Arab countries, cut the pink-skinned turnip into sticks which you marinate in a preparation for water and vinegar base. The flesh then takes on a very special reddish color. In either case, it is served as a condiment.

In the southern United States, the leaves are prepared by cooking them with diced bacon or smoked ham. This preparation is then added to soups and stews, especially if these dishes contain barley and beans, or spicy sausages.

In Germany, the turnip is grated and cooked like sauerkraut with juniper berries and sausage.

Irritable bowel syndrome

Some people with irritable bowel syndrome may experience intolerance to certain foods to varying degrees. Intolerance sometimes happens to crucifers such as turnip or rutabaga. By limiting or avoiding fermentable foods like those of the cruciferous family, people with this syndrome can alleviate their symptoms (abdominal pain, bloating, diarrhea). When the symptoms are mild, or during so-called “remission” periods, it is sometimes possible to gradually reintegrate these foods, always respecting individual tolerance (see our Irritable Bowel Syndrome sheet).

Interaction of crucifers with certain drugs

Indoles, compounds found naturally in cruciferous plants, can in particular reduce the action of certain analgesics such as products containing acetaminophen (Tylenol, Atasol, Tempra) and other drugs combining a mixture of active ingredients (Benylin , Contac, Robaxacet). People who consume a large amount of cruciferous plants should take this into consideration.

It is generally said that the turnip comes from the Mediterranean basin. However, several vegetable plants belonging to the same species (Brassica rapa) are native to China. According to one of the hypotheses currently studied, there would rather be two independent lines for this species. The first would come from the more western regions (Europe, India and Central Asia) and it would include the turnip, the rutabaga and the shuttle (today called rapeseed or canola); the second, would rather come from East Asia, and would include the many varieties of “Chinese cabbage” cultivated for their roots or their leaves: ta-tsoi, hon tsai tai, mibuna, mizuna, komatsuna, pac choi, bok choi, pai lo lo, etc.

The Greeks and Romans knew many varieties of turnip. In the first century of our era, Pliny the Elder describes, under the names of rapa and napus, turnips of elongated shape, flat and round. At the same time, the vegetable was used in France as food for both humans and farm animals. Later, it will become an important food for the English who will boil or roast its roots, cook its leaves and prepare its young stems in salads.

The turnip will be introduced to America by Jacques Cartier in 1541. With lettuce and cabbage, it will be the first old world vegetable to be grown in New France. The Amerindians will adopt it and will quickly cultivate it.

Although the leaves of all types of turnip or rutabaga can be eaten, some varieties have been crossed especially for this use. The “Shogoin”, in particular, whose roots are also edible, and the “Seven Top”, of which only the leaves are consumed. They are sown early in spring, then at the end of summer, for a second harvest. Space the plants 5 to 10 cm apart.

If we find the taste of turnip or rutabaga too pronounced, we can try to cultivate the variety “Oasis”, a hybrid whose flavor, in the opinion of its breeder, vaguely recalls that of melon.

Unlike other varieties, “Shogoin” flowers and forms its seeds from the first year. We can therefore easily harvest the seeds and sow them the following year, which will allow us to have a good amount of greenery, the plant being very prolific. Treat the seeds with hot water (66 ° C for 25 to 30 minutes), cool them with cold water and dry them.

Turnips mature in 40 to 80 days, depending on the varieties and the size at which you want to harvest them. For rutabagas, it takes at least 90 days. It is therefore recommended to sow them no later than three months before the first large gels.

The cabbage fly is the main predator to fear in the vegetable patch. She lays her eggs at the foot of the plants; the larva grows by digging tunnels in the root and feeding on the flesh of the vegetable. Various solutions exist to combat it.
– Sow turnips and rutabagas alternately with lettuce, because the fly does not like the smell of the latter.
– Cover the seedlings with light agrotextiles allowing as much light as possible (85%) and leave it throughout the growth of the plants. This solution is suitable for cool weather, but in hot weather it will have to be removed, at the risk of the plants burning. Replace the fabric as soon as the weather has cooled down.
– A weekly watering with detergent (wood ash diluted in water) is very effective both against the cabbage fly and against various other unwanted insects that may attack it.

Sources  : Health Canada. Canadian Nutrient File, 2010.

The benefits of blueberries

• Cancer . A study has shown that extracts blueberry and bilberry had activities antioxidant – so cancer – the highest compared to those of other berries (strawberry, cranberry, raspberry and elderberry) 7. Bilberry extract is said to be the most potent for inhibiting the growth of leukemia cells as well as colon cancer cells ⁸ . The flavonoids of blueberries and blueberries could also play a protective role against certain cancers. Blueberry would even genes by preventing the generation of certain mutations causing cancer ⁹ .As observed in the laboratory, wild blueberry, raspberry and cranberry juices are said to slow the growth of human cancer cells (stomach, prostate, intestine and breast) ¹⁵ . Blueberry extracts could also have a preventive effect against breast cancer by reducing the proliferation of cancer cells ^{13 , 14} and the incidence of tumors ¹⁴ . Although these studies were performed in vitro , the doses of blueberry extracts used represent realistic portions for humans, approximately ¾ cup (185 ml, 120 g) of fresh blueberries per day for a 60 kg person ¹³ .

• Cardiovascular illnesses. Clinical and epidemiological studies indicate that the consumption of flavonoids in food and drink can decrease the risk of atherosclerosis , a risk factor for cardiovascular diseases ⁴ . Phenolic compounds in blueberries help to slow the onset of cardiovascular disease by reducing the oxidation of blood lipids, the effects of oxidative stress (leading to cell death) and inflammation of the vascular system ¹⁶ .Adding blueberries to a plant-rich diet in animals has lowered cholesterol levels. According to the researchers, blueberries act in synergy with plants, such as soybeans, oats and barley, and improve the blood lipid profile ¹⁷ . No study to date has demonstrated such an effect in humans, but the authors suggest that with equivalent doses, approximately 2 cups (500 ml) per day, the observed effects could occur.
• Diabetes . Studies conducted at the University of Montreal have shown that fermented wild blueberry juice has anti-diabetic properties ¹⁸ . This juice would protect against the development of diabetes or glucose intolerance . It would also prevent hyperglycemia in diabetic mice and the development of diabetes and obesity in pre-diabetic mice ¹⁹ . Another study concludes that blueberry powder added to a high-fat diet provides protection against insulin resistance and hyperglycemia . ²¹
• Aging-related disorders . Blueberries could have an effect on balance and coordination disorders ¹ , but also provide antioxidant and anti-inflammatory protection ³ . Fermented blueberry juice could help prevent neurodegenerative diseases by protecting neurons from oxidative stress ²³ . Blueberries could help reduce the progression of Alzheimer’s or Parkinson’s disease, for example. Human and animal studies have shown that drinking blueberry juice improves memory tasks ^{22 , 24}. Adding blueberry extracts to animal diets would also prevent the decline of cognitive functions and may even improve them ^{25 , 26} .
• Urinary tract infections. An in vitro study has shown that a specific fraction of blueberry flavonoids can prevent the bacterium Escherichia Coli (the cause of urinary tract infections) from adhering to the walls of the urinary tract ⁶ . However, no clinical study has confirmed the effect of actual consumption of blueberries on the prevention of urinary tract infections ²⁷ .

What does blueberries contain?

Antioxidants
The flavonoids are antioxidants more powerful of blueberry . They are involved in the neutralization of free radicals in the body, thus helping to prevent the onset of cardiovascular disease, certain cancers and various chronic diseases. The flavonoids of blueberries have been shown in vitro to provide protection against oxidation and inflammation of blood vessels ⁵ .

Among the most important flavonoids in blueberries are proanthocyanins and anthocyanins , the content of which increases with the degree of ripening of the fruit ¹⁶ . The latter are the main instigators of the hypoglycemic activity of blueberries, but other compounds could play a role ²⁰ . Blueberries also contain catechins , a variety of phenolic acid, with an antioxidant effect . ¹⁶

Main vitamins and minerals

• In morning cereals .
• Blend frozen blueberries with ice cubes, pineapple juice and a banana. Enjoy it cold.
• Make a coulis that can be used to coat a cheesecake or any other dessert of your choice.
• In jams , in fruit salads, sorbets, ice cream, granita.
• In pies, cakes , muffins, pancake batter, waffles, etc.
• In French Haute Ardennes, we prepare tcha-tcha . It involves crushing fresh blueberries with sugar and spreading this preparation on toast.
• Dare this amazing salad composed of blueberries, short pasta , green grapes, strawberries, sections of oranges and slivered almonds. Sprinkle with a vinaigrette, if possible with blueberry vinegar. Or, combine short pasta, blueberries, celery, red pepper, diced chicken, snow peas, red onion. Season with parsley and basil and drizzle with red wine vinaigrette.
• You can prepare pleasant little cold bites by mixing melted chocolate with dried blueberries, grated coconut and pieces of nuts. Shape dumplings with the preparation and put them to cool on a plate.
• In Scandinavia, it is a soup to be savored very hot, during the cool evenings of autumn.
• You can stuff blueberries seasoned with sugar with quail or small chickens .

• They can also be passed, fresh or frozen, in a blender with soy milk, yogurt or vanilla ice cream.
• Blueberries go well with meats, especially game . Boil blueberry juice with wine until nine-tenths is reduced. Add the veal stock, salt, pepper and, just before serving, add blueberries to the sauce.
• Make a chutney , mixing them with dried cranberries and onion, and seasoning with vinegar, sugar, minced ginger, cinnamon, lemon zest, cayenne pepper, salt and pepper.
• You can make a fine vinegar by macerating them for a fortnight in white wine vinegar. You can use this vinegar in salads or in the kitchen to deglaze a pan.
• In kir , syrup or blueberry liqueur will pleasantly replace blackcurrant liqueur.

The term ”  blueberry  “, which appeared in the language in 1380, is simply derived from ”  blue  “. In France, this word designates the blue-flowered centaury , while in Quebec, it designates the fruit of a parent species of blueberry. The term ”  blueberry  “, which appeared in the language in 1565, comes from the Latin myrtillus, derived from myrtus, “myrtle”, a small fruit tree . The term ”  lingonberry  ” is a generic word which designates one or the other of the many species of shrubs carrying edible berries.

Blueberry or blueberry?

The blueberry is native to Eurasia and the western coast of North America, while the blueberry is native to North America. However, the genus Vaccinium , which is very old, could originally come from a more restricted territory. It would have quickly dispersed in various directions, probably helped in this by birds, great lovers of small berries. Anyway, the plant has become extremely diverse over time, since there are now a few hundred species. Many give edible berriesmore or less tart. They must have brought joy to a multitude of generations of hunter-gatherers, both in Asia and in Europe and America, from the Arctic to the tropics.

Certainly, blueberries have always been harvested by the natives of North America. They ate it raw or cooked, made it from pemmican , preserved it in animal fat or even dried it for consumption in winter. In the same way, in Europe, he supported the Nordic peoples, including the Lapps, during the long winter months by providing them with energy and vitamins at the same time.

Due to their special needs (acid and wetlands) and abundance of wild resource, the blueberry and bilberry have been domesticated very late, at the beginning of the XX ^th  century. There are many cultivars today , some of which give larger fruit. They are grown in the field or, as is the case in Quebec, in the forest, on cleared strips of land alternating with forest strips.

The ancient Greeks knew the blueberry to which they lent various medicinal properties . In the Middle Ages, the leaf and the berry were prescribed to cure various ailments. These uses fell into disuse with the advent of the modern pharmacopoeia. However, the discovery in recent decades of the role that antioxidants play in human health has revived the interest of researchers for this plant and for its cousin, blueberries . As a result, their culture has greatly developed, particularly in the United States and Canada. These 2 countries alone supply nearly 90% of world production.

The mulch of wood chips (8 cm to 15 cm thick) is commonly used in large-scale cultivation of blueberries because it inhibits the growth of weeds and to have acidic soil. However, in the home garden, pine needle mulch is recommended because it is more effective than the others. Indeed, blueberries particularly cherish large pine forests. It is assumed that the needles of this tree promote the symbiotic relationship that the shrub establishes with the mycorrhizae, microscopic fungi present in the soil and which it needs to grow.

pH: 4.2 to 5.5. To acidify too alkaline soil, sulfur is applied to the surface, one year before planting, with one application in the spring and one in the fall. Peat moss can also be added to the soil , but it should not be forgotten that it is in fact a non-renewable resource and that it is better to reduce its use.

Plant in a light soil, rich in organic matter , preferably in a log or flower bed from 30 cm to 35 cm high. Space the plants 1m to 1.5m and the rows 2.5m to 3m.

Plant at least 3 varieties to promote pollination .

In areas where winter snowfall is frequent, install a windbreak to hold snow.

Fertilization: blueberries mainly need nitrogen . Manure and compost are not necessarily desirable for this type of culture, preferably feather meal, fish or dried blood.

Promote the presence of bumblebees , the best blueberry pollinators , by leaving heaps of branches or rocks near the plantation or by sowing plants that will attract them, such as phacelia.

It is essential to irrigate , because the blueberry has few rootlets which allow plants to draw water.

Against bird raiding , install nets over the plants.

Harvest the fruit when it is a beautiful deep blue .

Dark pigments very useful for the plants themselves

The anthocyanins in which the blueberry is particularly rich constitute antioxidants of first choice for the human being. But, what about from the standpoint of the plant itself? Researchers asked themselves this question and decided to study the role that these substances play in blueberries and other plants that are rich in them. Anthocyanins seem to have the function of protecting the plant against attacks of all kinds – heat, cold, intense light, wounds, insects, etc.

In addition, since they are water soluble, anthocyanins could also regulate the movement of water in the tissues and limit evaporation caused by dry wind or heat. They could also lower the temperature at which the water in the cells freezes, acting as a natural antifreeze.

It has also been observed that ants that “grow” microscopic fungi never bring back pieces of red leaves in their “gardens”, suggesting that anthocyanins may have antifungal properties .

Others, finally, think that these substances could play a role similar to that of the colored plumage of the tail of the male in certain species of birds. During love displays, the female will always choose the male with the most flamboyant colors, because this would be an indicator of the health of her future partner. Likewise, by flaunting its red colors, the tree or shrub would send the message to predatory insects that it is capable of countering their attacks and that therefore they would do better to attack its less colorful congeners.