Soft, warm and fragrant, this tart with carrots and walnuts is a treat for the palate, does not contain sugar and has very little fat and excellent quality. A cake easy to make, high in protein and rich in fibre, but also delicious and rich in flavour!
Before going to the recipe, let’s find out more about nuts.
Nuts are an exceptionally nutritious food. They have a higher antioxidant and omega-3 fat activity significantly healthier than any other common nuts.
This rich nutritional profile contributes to the many health benefits associated with nuts, such as reducing inflammation and improving the risk factors of heart disease.
Scientists are still discovering the many ways in which fibre and plant compounds of nuts, including polyphenols, can interact with the gut microbiota and contribute to health.
Nuts provide healthy fats, fibre, vitamins and minerals, all elements that support people’s health.
The most common variety of walnut is English walnut, which is also the most studied type.
Nuts are an excellent source of antioxidants, therefore they help to combat oxidative damage in the body, including damage due to "bad" LDL cholesterol, which promotes atherosclerosis.
Walnuts have a higher antioxidant activity than any other common walnut. This activity derives from vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in the paper peel of nuts.
The nuts contain more omega-3 than any other walnut, providing 2.5 grams per serving 28 grams. Omega-3 plant fat, including nuts, is called alpha-linolenic acid (ALA). It’s an essential fat, which means you have to get it from your diet.
According to the Institute of Medicine, the adequate intake of ALA is 1.6 and 1.1. grams per day for men and women respectively. A single portion of nuts meets this guideline.
Observational studies have shown that every gram of ALA you eat a day reduces your risk of heart disease by 10% (9 reliable sources).
Several plants and nutrient compounds in nuts can help reduce inflammation, causing chronic illnesses. Eating nuts does not feed the person who ingests them but also the beneficial bacteria that live in the intestines. This promotes bowel health and helps reduce the risk of disease.
Polyphenols in nuts can reduce the risk of certain types of cancer, including breast, prostate and colorectal cancers. However, further human studies are needed to confirm this.
Nuts can also help you control your appetite and hunger.
They contain nutrients that can help protect your brain from harmful inflammation and support good brain function as you age.
Carrot and walnut pie
- 50 g peeled and washed carrots
- 50 ml sugar-free soya milk
- 100 gr egg white
- 100 gr oatmeal taste apple pie
- 5g vanilla baking powder
- q.b. cinnamon
- q.b. salt
- 10-20 gr Walnut Cream
- In a mixer or with a hand blender, blend the carrots
- Inside the mixer add the rest of the ingredients, with the exception of Walnut Cream
- Blend for 30 seconds until smooth and without lumps
- Pour the dough into a cup large enough and suitable for microwave cooking
- Cook the mugcake in the microwave at 900w for 4 minutes
- Flip the mugcake on a plate and finish the recipe by sprinkling the surface with the Walnut Cream
- Accompany the cake with fresh cream or vanilla ice cream (optional)
Walnuts and carrots blend very well as taste and texture: this pie is a perfect idea for a snack or breakfast healthy and protein, without sugar and bad fats. Excellent if eaten still warm but perfect even when cold. As an alternative to cooking in the microwave can be used a lightly oiled or buttered saucepan.