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If you simply snack on nuts, it's easy to eat too many. A more sensible way to work them into your diet is to make some of the delicious Mediterranean and Mexican nut-based sauces and dips that I'll be offering here this week. They keep well in the refrigerator and can be used to accompany fish, vegetables or poultry. Many serve as a spread or dip with pita or bruschetta - or just eaten on their own.

1) Preheat Oven to 180C. 2) Batten medallions into thin escallops 3) Mix the parmesan cheese with the beaten eggs 4) Dip the escalopes into the eggs mixture then dust with bread crumbs 5) Fry the escalopes in a non stick pan until golden brown 6) Ladle 1 or 2 spoonfuls of ragu sauce on top of each escalope and top with mozzeralla 7) Bake until cheese is melted.