2 tbsp. olive oil
1 medium onion, finely chopped
2 garlic cloves, finely sliced
2 x 400g cans plum tomatoes
1 lemon zested and cut into wedges
500g pork mince
2 tsp fennel seeds
250g kale * (see alternative below)
25g pine nuts, toasted
To serve optional:
Fat 23g Protein 31g Carbs 16g
Their high caloric content chiefly comes from fats. Indeed, the nuts are especially rich in monounsaturated fatty acids like oleic acid (18:1 undifferentiated fat) that helps to lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood.
Pine or cedar nuts contain essential fatty acid (the omega-6 fat), pinolenic acid. Recent research has shown its potential use in weight loss by curbing appetite.
Pines are an excellent source of vitamin-E. Vitamin-E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucosa and skin by protecting it from harmful free oxygen radicals.
Furthermore, pines are one of gluten-free tree nuts, and therefore, are a popular ingredient in the preparation of gluten-free food formulas. Such formula preparations can be a healthy alternative in people with wheat food allergy and celiac disease.
Pine nuts are an excellent source of the B-complex group of vitamins such as thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates.
Furthermore, pine nuts contain healthy amounts of essential minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.
All the best Jan