nuts, seeds, and alternative protein

• Nuts


  A very versatile food that provides interest and texture to dishes
• Types of nuts available to the Irish consumer

  • Almonds
  • Brazil nuts
  • Cashew nuts
  • Hazelnuts
  • Macadamias
  • Peanuts
  • Pistachios
  • Pecans
• Nuts


  • High protein content
  • Rich source of fibre, omega-3 fatty acids, iron and calcium
• Some people are dangerously allergic to nuts and so must avoid them completely or they can go into anaphylactic shock
• Some nuts are very high in fat and should be limited by those on low-calorie diets. Salted nuts should be treated as a snack food and eaten only occasionally
• Culinary uses of nuts

  • Used in sweet dishes, e.g. coffee and walnut cake
  • Used in savoury dishes, e.g. nut loaf
• Seeds


  Add texture, flavour and interest to foods
• Seeds available in Ireland today

  • Sesame seeds
  • Sunflower seeds
  • Linseeds
  • Pumpkin seeds
  • Poppy seeds
• Seeds


  • Some are an excellent source of LBV protein, e.g. sesame seeds contain 18% protein
  • Rich source of fibre, omega-3 fatty acids and vitamin E
• Uses of seeds


  • Added to salads, granola and breads
  • Used to make cooking oils, e.g. sunflower oil and rapeseed oil
• Tofu


  A soft, white product made from soya milk, normally cut into cubes and can be used in curries, stir-fries, pies and salads
• Textured vegetable protein (TVP)


  Made from cooked soya flour, dried and pressed before being made into mince or cut into chunks or steaks, must be reconstituted with water or stock before use, needs to be well-flavoured
• Dishes TVP can be used in

  • Cottage pie
  • Lasagne
  • Bolognese
  • Burgers
• Mycoprotein


  Foods made from edible fungi, Quorn is the most popular brand
• Quorn products


  • Ready-to-cook mince or chunks
  • Chilled cottage pie or lasagne
  • Sausages, burgers or sliced meat
• Pulse vegetables


  Peas, beans and lentils used as meat alternatives in vegetarian, low-calorie and low-cholesterol diets because of their high protein content
• Nutritive value of tofu, TVP and mycoprotein

  • Good sources of HBV protein
  • Low in fat and cholesterol, almost all fat present is unsaturated
  • Tofu contains very little carbohydrate, TVP and mycoprotein contain carbohydrates (starch and fibre)
  • Tofu is not a very concentrated source of minerals, TVP contains calcium, iron and phosphorus, mycoprotein is a good source of calcium
  • They contain B group vitamins
  • They have a high water content
• Dietetic value of tofu, TVP and mycoprotein

  • Very important source of HBV protein in vegan and vegetarian diets
  • While none have as much protein as meat, fish or eggs, they are still beneficial in the diets of non-vegetarians as meat extenders or as low-fat alternatives
  • Useful in low-calorie and low-cholesterol diets because of their low fat content
  • Good source of B group vitamins, which can be lacking in vegetarian diets
  • Cheaper than most cuts of meat, so are useful for those on low incomes