Nutrify Your Meal: Dukkah Recipe
Here, we believe that every time we eat it is an opportunity to nourish our bodies. We’re always looking for new, simple ways to up the nutrient-density of our meals – and one of our latest obsessions has been dukkah. Loaded with antioxidant-rich spices and healthy fats, dukkah makes a perfect seasoning sprinkled over just about anythingl!
So what the heck is dukkah?
Dukkah is basically a mix of ground nuts, seeds and spices. Traditionally, dukkah is eaten with bread dipped in olive oil, but it also makes a delicious all-purpose seasoning (think: over eggs, salads & meats!). It’s a great way to incorporate more spices into your day-to-day, especially if you’re not chowing down on curries every night. Spices have a long history of medicinal use and are known to contain some of the highest concentrations of antioxidant phytochemicals. Here’s just a short list of health promoting compounds that have been discovered in spices:
- Curcumin: The compound found in turmeric, responsible for its yellow colour. Studies have hailed curcumin as having anti-inflammatory, neuroprotective and anticancer properties.¹ ²
- Capsanthin: The main carotenoid found in paprika. Carotenoids are well known to act as antioxidants, mopping up free radicals in the body. Preliminary studies have suggested that capsanthin may even raise good cholesterol (HDL).¹ ²
- Cuminaldehyde: A phytochemical found in cumin seed, cuminaldehyde acts as an antioxidant and may have a role in blood sugar control.¹ ²
Below is a recipe for one of my favourite dukkah recipes. This aromatic blend includes an abundance of antioxidant-rich spices: turmeric, cumin, paprika and coriander seed. Complete with macadamias, brazil nuts and sunflower seeds – this dukkah is sure to up the goodness (and the yumminess!) of any meal!
- 1 handful brazil nuts
- 1 handful macadamias (about 12)
- 1/3 cup sunflower seeds
- 2 tbs sesame seeds
- 1 tbs turmeric
- 2 tbs paprika
- 1 tbs cumin seeds
- 1 tbs ground cumin
- 1 tbs coriander seeds
- Pinch of chilli (optional)
- Add all ingredients into a food processor or (if you’re feeling up to it) a mortar and pestle. Grind or pulse until the nuts have broken down. I prefer to leave a few small nutty chunks, but if you like a more fine texture keep grinding!
- Toast the dukkah in a pan on a medium heat, stirring often to make sure it doesn’t burn. This step is crucial to release the flavours and aromas from the spices. (I love this part because it makes the kitchen smell heavenly!)
- Let cool completely in the pan before transferring to a bottle.
- Enjoy sprinkled over breakfast, lunch or dinner!
Have you ever tried dukkah? What are your favourite ways to ‘nutrify’ a meal?