Some weeks ago, we made the decision to remove our bulk wholefood bins due to the health concerns of COVID19.

I’m sure however, our customers will be pleased to know we have now reintroduced those wholefood bins, with the proviso that our staff will dispense the bulk foods for customers.

Over the past few years, we have expanded our bulk bins and currently have over 50 bulk bins in store which includes nuts, seeds, grains, dried fruits, muesli, superfoods, spices and herbal teas.

Two of my favourite bulk foods include cashews and walnuts. They have so many health benefits plus they versatile if you’re just needing a snack or if you want to be more adventurous and creative with your cooking.

Raw Cashews

Cashews are one of my favourite nuts and a nut I use frequently in vegetarian cooking. They are a delicately flavoured nut which can be used as a snack as well as a great addition to stir fry dishes and salads. Cashews are in fact the seeds which are attached to the bottom of the cashew apple, which is the fruit of the cashew tree. It’s interesting to note, the reason cashews are always sold shelled is because the inside of the shell contains a very caustic substance which must be carefully removed, before the nuts can be eaten. Cashews are high in several nutrients, including copper, magnesium, tryptophan and phosphorous. Not only do cashews contain a much lower fat content than most other nuts, approximately 75% of the fat content is unsaturated fatty acids. In addition, approximately 75% of this unsaturated fatty acid content is oleic acid, the same monosaturated fat found in olive oil, which has of course been found to be excellent for heart health.

Combining cashews with other nuts and dried fruits makes a great snack. Cashew butter which you can make yourself in a blender or purchase already prepared, is a great alternative to peanut butter. Cashew cheese has also become very popular of late, as an alternative to the traditional dairy cheese and can be made at home, or once again can be purchased already prepared from our store.  Cashews are very popular in vegan cooking because they blend up well to be used in creamy sauces and dressings. Nothing compares to a raw vegan cheesecake using raw cashews.

Below is a great recipe which is an alternative to dairy cream. It is delicious and a great addition to your favourite dessert or cake. Believe me, once you’ve tried this cashew cream, you will be hooked.

Walnuts

Another nut which has been found to be beneficial for our health is the walnut. It is believed including walnuts in our diet can reduce the risk of heart disease. (1) Compared to other nuts, walnuts have a much higher amount of omega 3 fatty acids. These nuts have been found to assist in lowering LDL cholesterol (our bad cholesterol).  It is suggested eating approximately 40 grams of walnuts per day as part of a low saturated fat and low cholesterol diet may reduce the risk of coronary disease. These nuts are also one of the best plant based sources of protein, as well as being high in fibre, B vitamins, magnesium and antioxidants such as Vitamin E.

Walnuts are very versatile and can add a great flavour to many dishes. They are the perfect mid-morning or afternoon snack with a piece of fruit. They can be tossed in a salad or pasta or sprinkled over your breakfast cereal in the morning.

Below is a recipe for a wholesome Fruit and Nut Loaf which is easy to make and extremely tasty and healthy.