We all know that raw (natural) nuts are a great everyday food. But what about roasted nuts? Is roasting nuts ok?

Raw and roasted: A similar nutritional make-up

Both raw and roasted (whether dry or oil roasted) nuts have a similar nutrient composition.

That said, small differences do occur between raw and roasted nuts. This is because moisture is lost during the roasting process. And it means that some nutrients (for example, minerals) become more concentrated in roasted nuts, whereas other nutrients (for example, B-group vitamins) are reduced, as they are not heat stable.

Regardless of whether you prefer them raw or roasted, aim for a healthy handful of nuts every day!

How to roast nuts at home

Dry roasting nuts at home is easy, and will make your kitchen smell delicious! 

• Toss nuts in a frying pan over a medium heat and stir gently until roasted.

• Spread nuts in a single layer on a baking tray in the oven, set at 180°C, and stir every few minutes until roasted. 

Roasting nuts only takes about 10 minutes, but keep a close watch – nobody likes a burnt nut!

Commercially-roasted nuts

Nuts are commerically roasted in different ways.

Oil roasting typically means nuts are submerged in hot oil. Dry roasting is when nuts either pass on a conveyer belt through an oven, or roll around in a mini rotating drum like a cement mixer over a flame.

Three ways with . . . roasted nuts

Roasting can amplify the ‘nutty’ flavour and crunchy texture of raw nuts. Try these ideas:

• Roast and cool nuts before placing them in food processer to make your own nut butter.
• Add different seasonings, herbs and spices to nuts before roasting them – then use later for a twist to your favourite recipes.
• Sprinkle roasted nuts on yoghurt or porridge for a satisfying crunch.