Yakisoba with vegetables, fried noodles served with colourful vegetables Vegetable Yakisoba Shogayaki with mirin, chicken marinated in soy sauce, served with sesame seeds and spring onions Shogayaki with Mirin Achari paneer tikka grilled paneer pieces seasoned in yoghurt marinade, served with fresh coriander and lemon Achari Paneer Tikka Yorkshire pudding with rosemary, served fresh Yorkshire Pudding with Rosemary Fish Vatapá with ginger, with coconut milk and nuts Fish Vatapá with Ginger Classic version of tulumba, soaked in syrup and served fresh Classic Tulumba Prebiotic leek and pumpkin pie, a delicious savoury pie with pumpkin and leek filling Prebiotic leek & pumpkin pie Menestra with broccoli, pasta and vegetables served in a rich sauce Menestra with broccoli and pasta Tinda sabzi, spicy tinda Indian style, served with rich spices and fresh coriander Spiced tinda masala Chocolate Sandesh, sweet Indian dessert, decorated with chocolate and pistachios Chocolate Sandesh Prebiotic leek and curd cheese fritters golden brown, served Prebiotic leek and curd cheese fritters Milanesa napolitana with ham rich cheese tomato sauce and crispy breading Milanesa napolitana with ham Manakish with leeks served with sesame seeds Manakish with leeks Chicken Kabsa, spiced rice garnished with toasted almonds Chicken kabsa Galaktoboureko with kataifi pastry, decorated with rich creamy filling and pistachios. Galaktoboureko with Kataifi Pastry Cheese Dhokla served as golden brown, cheesy pieces with fresh spices Cheese dhokla Gluten-free cannoli pastries served sprinkled with sugar Gluten-free cannoli Prawn Açorda, fresh bread pieces with prawns, garlic and parsley Prawn açorda Avial with sweet potato and coconut milk, fresh coriander Avial with sweet potato Curry dish with yellow ackee fruit and chickpeas Jamaican ackee & chickpea curry Yakisoba with vegetables, fried noodles served with colourful vegetables Vegetable Yakisoba Shogayaki with mirin, chicken marinated in soy sauce, served with sesame seeds and spring onions Shogayaki with Mirin Achari paneer tikka grilled paneer pieces seasoned in yoghurt marinade, served with fresh coriander and lemon Achari Paneer Tikka Yorkshire pudding with rosemary, served fresh Yorkshire Pudding with Rosemary Fish Vatapá with ginger, with coconut milk and nuts Fish Vatapá with Ginger Classic version of tulumba, soaked in syrup and served fresh Classic Tulumba Prebiotic leek and pumpkin pie, a delicious savoury pie with pumpkin and leek filling Prebiotic leek & pumpkin pie Menestra with broccoli, pasta and vegetables served in a rich sauce Menestra with broccoli and pasta Tinda sabzi, spicy tinda Indian style, served with rich spices and fresh coriander Spiced tinda masala Chocolate Sandesh, sweet Indian dessert, decorated with chocolate and pistachios Chocolate Sandesh Prebiotic leek and curd cheese fritters golden brown, served Prebiotic leek and curd cheese fritters Milanesa napolitana with ham rich cheese tomato sauce and crispy breading Milanesa napolitana with ham Manakish with leeks served with sesame seeds Manakish with leeks Chicken Kabsa, spiced rice garnished with toasted almonds Chicken kabsa Galaktoboureko with kataifi pastry, decorated with rich creamy filling and pistachios. Galaktoboureko with Kataifi Pastry Cheese Dhokla served as golden brown, cheesy pieces with fresh spices Cheese dhokla Gluten-free cannoli pastries served sprinkled with sugar Gluten-free cannoli Prawn Açorda, fresh bread pieces with prawns, garlic and parsley Prawn açorda Avial with sweet potato and coconut milk, fresh coriander Avial with sweet potato Curry dish with yellow ackee fruit and chickpeas Jamaican ackee & chickpea curry
Shelled Brazil nut kernels in a wooden bowl and scattered on a light surface
Brazil Nut Kernels: Selenium-Rich Ingredient

Brazil Nut: The Selenium-Rich Super Nut – Nutrition and Uses

Ingredients Nuts and Seeds

Description

The Brazil nut (Bertholletia excelsa) is an oily nut originating from the Amazon region, which is exceptionally rich in selenium, a trace element that plays an outstanding role in immune system, metabolic, and cell protection functions. The shelled Brazil nut kernel is a large nut with a slightly sweet, buttery flavour profile, perfectly suited as a snack, in cakes, or salads.

The Brazil nut is particularly popular among natural food supplements, as just 1-2 nuts a day cover the body's selenium requirement. Additionally, it contains unsaturated fatty acids, Vitamin E, protein, zinc, and magnesium.

Beneficial Effects of Brazil Nuts

Through its exceptionally high selenium content, the Brazil nut aids thyroid function, supports the immune system, and reduces oxidative stress. Its unsaturated fatty acid content contributes to cardiovascular health, its fibre content improves digestion, whilst its protein and magnesium content contributes to muscle and nervous system function.

Its antioxidants – including selenium – have cell-protective, anti-ageing effects, and some research suggests they may help prevent cancerous diseases.

Culinary Uses

  • As a snack, eaten on its own: Nutritious and satiating for a long time.
  • Chopped into salads or granola: Adds extra crunch.
  • For cakes and tortes: Its buttery aroma makes sweets special.
  • For vegan creams and plant-based cheeses: Provides a silky texture.
  • Brazil nut butter: Popular as a natural, homemade spread.

Storage: Due to its high fat content, it is prone to rancidity. It is recommended to keep it airtight in the fridge or freezer, especially for long-term storage.

The Brazil nut is not merely an exotic nut variety, but a functional, selenium-rich superfood that is worth consciously incorporating into the daily diet.

Recipes with this Ingredient

Fish Vatapá with ginger, with coconut milk and nuts Main Courses

Fish Vatapá with Ginger
Brazil nut croissants served Cakes and Desserts

Brazil nut & wholemeal croissants