Nuts in the vegan diet
Nuts are power food for body and mind. Due to their high-quality nutrients, they play a central role in human nutrition. Especially in the vegan diet, nuts are a valuable plant source of potentially critical nutrients. They provide essential fatty acids and fat-soluble vitamins, dietary fiber, proteins, minerals, vitamins and phytochemicals. They also contain the essential amino acid leucine in appreciable amounts. Leucine plays an important role in the development and maintenance of muscles.
Nuts are also in the upper third of the vegan food pyramid and should be consumed regularly, but in a healthy way. Since nuts have different compositions, the consumption of different varieties is ideal. This guarantees a balanced supply of the high-quality nut nutrients. The Swiss Society for Nutrition recommends eating a handful, approx. 30 g, daily.
Vegan food pyramid
Sources: Schwarz, G. (2012). Gesund mit Nüssen. Herbig, München. | Deutsche Gesellschaft für Ernährung: https://www.dge.de/ | Schweizerische Gesellschaft für Ernährung SGE (2019). Merkblatt Nüsse, Samen und Kerne .
Nuts are not only appreciated as a healthy snack for in between meals, they are also extremely suitable for processing in the kitchen. This starts in the morning with a tasty muesli. In Asian cuisine, nuts can be found in almost every dish. But European cuisine is also becoming increasingly fond of nuts, which give salads and main dishes the right "bite". And, of course, nuts are indispensable in baking. What would Christmas cookies be without nuts? Also in beverages, e.g. in the form of almond or cashew milk, nuts are processed today gladly and open particularly Veganern/inside interesting culinary alternatives. Get inspired under "vegan recipe ideas" and discover delicious dishes and preparation methods.
Due to climatic requirements, the nuts in the Pakka range come from developing and emerging countries. Because the living conditions of small farmers in these regions of the world cannot be compared with European standards, it is essential to establish fair trading relationships. That is why Pakka not only markets the products of its southern partners, but also pays them guaranteed and stable minimum prices, partially pre-finances their harvests and concludes long-term contracts with them. Through Fairtrade certification (Max Havelaar label), smallholders also benefit from a Fairtrade premium for their products to invest in community projects (e.g. better education or infrastructure). In addition to these practices, Pakka is committed to making a financial contribution: for every product sold in Switzerland, 5 centimes go to the Pakka Foundation , to support projects in the countries of origin. The sum of all these efforts stands for "fair trade" as it is lived and practiced at Pakka.
In addition to the positive properties for health in general, the topic of nuts raises the question of environmental sustainability on the part of production. Like all agricultural products, nuts require valuable natural resources that must be handled prudently. For example, the careful use of soil, water, fertilizers and pesticides is central to ensuring long-term yields. All products in the Pakka range are therefore grown in accordance with the strict guidelines of organic farming and carry the organic seal of approval (EU-Bio). With the exception of Brazil nuts, which grow wild, organic nuts are grown on small plantations in alternating crop rotation or in mixed crops. This method of cultivation yields less than intensive, conventional cultivation. Therefore, organic nuts are usually more expensive.
Nuts in the shell should be stored in a dry, cool and airy place, preferably in nets. In this way they can be stored for several months. Processed nuts (shelled, ground, chopped, sliced, roasted, seasoned) should be stored protected from oxygen and sunlight, ideally at 15 degrees. Closed, opaque packaging is particularly suitable for this purpose. The contents of opened packages should be consumed quickly. Nuts can become rancid due to their high fat content. In addition, nuts mold quickly, forming substances that are harmful to health. Discolored and moldy nuts must therefore no longer be consumed.