How to incorporate oleaginous into your plate ?

What are oleaginous ?

Oleaginous fruits, or dried fruits, are rich in essential fatty acids. Some are used to extract vegetable oil (hazelnuts, walnuts, etc.). Oilseeds are not oleaginous but are also high in fiber and nutrients.

Oleaginous : 

Oilseeds : 

Oleaginous fruits : 

  • Coconut 
  • Avocado
  • Olive

Did you know ?

Peanuts and soybeans are not from the oleaginous family but legumes (lentil, bean …).

Nutritional intakes of oleaginous

Consider varying your consumption for a maximum of contributions: whole, mash, vegetable oils ...


Oilseeds are very rich in polyunsaturated fatty acids as well as micronutrients. They are sources of minerals (magnesium, iron, calcium, potassium, selenium, etc.), fiber, fatty acids (omega-6 and omega-3), plant proteins and liposoluble vitamins (A, B and E).

Some recipe ideas for incorporating oleaginous into your daily diet

2 breakfast recipes

Apple & cinnamon chia pudding

Prepare the night before in a bowl or large shot glass.

For 1 portion : 

  • 1 tbsp of chia seeds
  • 1 vegetable or organic sheep yogurt
  • 1 apple cut into pieces or 1 apple compote with no added sugar
  • Crushed walnut kernels
  • Cinnamon powder
  • Vanilla powder
  • Option: 1 teaspoon of whole sugar or coconut blossom sugar

Mix the chia seeds with the yogurt in the bottom of the bowl. Then layer the apple pieces (or apple sauce) and crushed nuts, season with cinnamon and vanilla powder to taste. Place in the refrigerator overnight and enjoy the next morning with a hot drink.

Energy smoothie

For 1 portion : 

  • 1 glass of vegetable drink (rice, almond, spelt, coconut ...)
  • 1 tbsp of oilseed purée (hazelnut, almond, pecan ...)
  • 2 pitted medjool dates
  • 1 teaspoon of spirulina powder
  • 1 handful of spinach leaves / lamb's lettuce / 1 branch of celery
  • Option: ½ or 1 cut fruit, your choice (banana, persimmon, kiwi, pear, etc.)

Mix everything in a blender at low power to avoid overheating, do not hesitate to add a few ice cubes. Enjoy without waiting !

2 dish recipes

The quick dish : omega-3 toast

For 4 portions : 

  • 2 avocados
  • 4 large slices of rye bread
  • 1 clove of garlic
  • Sweet soy sauce
  • Gomasio
  • Colza oil
  • Pine nuts and / or sesame seeds
  • OPTION: 4 eggs
  • OPTION: green salad

Toast the rye bread, then rub the clove of garlic over it. Cut each half an avocado into slices, place half an avocado on each slice of bread. Sprinkle with gomasio, sesame seeds and / or pine nuts. Drizzle with rapeseed oil and sweet soy sauce.
You can garnish this toast with a fried egg or scrambled eggs and / or a green salad. It can also be used as a salty breakfast or a gourmet brunch !
 

The dish to impress: sautéed salmon noodles, curry-coconut sauce with cashew

For 4 portions


For the sauce:

  • 25 cl of coconut milk
  • 15 cl of vegetable cream (rice, cashew, spelled, etc.)
  • 1 teaspoon of curry powder
  • 60 gr of cashew nuts
  • 1 onion
  • 2 tbsp sesame oil
  • Salt pepper

For the main course:

  • 300 gr of Chinese noodles
  • 4 salmon steaks
  • 1 lime
  • 2 zucchinis
  • Fresh coriander
  • Sesame oil

 

Bake the salmon steaks in a preheated oven to 170 degrees or steam. Cook the noodles in a pot of boiling water off the heat and covered for 5 minutes. Drain and set aside.
Dice the zucchini and onion, brown them with half the onion in a hot pan with a little sesame oil. At the end of the cooking time, add the noodles and mix well.
At the same time, in a saucepan, brown the remaining half onion in sesame oil. Add the coconut milk, vegetable cream and curry. Season as desired and cook for 10 minutes over low heat. Add the cashews at the end of cooking to preserve their nutritional benefits, whole or crushed.
Arrange bowls with the zucchini / noodle mixture. Crumble a salmon fillet on it. Add the curry-coconut sauce with the cashew nuts and chopped fresh coriander. To twist with a slice of lime for maximum exoticism and freshness!
 

2 snack recipes

Energy balls

For 12 energy balls : 

  • 200 g of dried cranberries
  • 100 g of pitted dates
  • 150 g of almonds
  • 1 tablespoon of almond puree (white or whole)
  • Options: 2 tbsp of grated white chocolate and / or 2 tsp of spirulina powder

Coarsely blend all the ingredients in a blender.
With a teaspoon, take the dough and roll it between wet hands to form a ball. Place on a platter and do this until all of the dough is gone. Place in the refrigerator for at least 2 hours. Then keep in a box in the refrigerator.
These energy balls are ideal before or after your workout or for the family snack.

Puffed squash seeds

  • Seeds of one or two squash / pumpkin
  • Olive oil
  • Spices of your choice: salt, pepper, paprika, cumin, etc.

Did you know that the seeds of your squash can be cooked for a gourmet aperitif?
Rinse the seeds of one or two squash / pumpkin seeds well with water. Then boil them for about ten minutes in a pot of water. Drain well.
In a hot pan with olive oil, toast the seeds without burning them for about 15 minutes to make them crisp. Season with the spices of your choice: paprika, cumin, fleur de sel, pepper, garlic powder ...
Once they are to your liking, you can consume them immediately or keep them in an airtight box for 7 days to treat your guests or to add a twist to your salads / soups.