Get Nutty

Cooks and grocers define nuts as anything with edible kernels and hard shells. This includes true nuts like chestnuts and acorns, but also things that botanists would class as seeds, like Brazil nuts, or legumes, like peanuts. Although they are a heart-healthy food, nuts suffer from a bad reputation because of their high fat content. This is old news. The truth is that nuts contain types of fat that most of us need more of, as part of a healthy diet. Nuts are also full of vitamins and minerals. What does this mean for you? EAT MORE NUTS!

Nuts contain healthy fats. Not all fat is healthy. The kind of fat we want to avoid, saturated fat or 'bad' fat, is found in meats, cheeses, and whole milk. It can increase our risk for heart disease. But nuts are filled with 'healthy' fats called mono- and
poly-unsaturated fats, which are emerging as beneficial to heart health.

Diets high in 'healthy' fats like those found in nuts may significantly benefit the heart by lowering blood levels of LDL (bad) cholesterol and raising levels of HDL (good) cholesterol. High levels of LDL cholesterol are associated with an increased risk of heart disease. But high levels of HDL cholesterol may protect the heart and lead to longer, healthier lives.

Nuts contain a variety of other nutrients that may help ward off heart disease. Nuts are high in soluble fiber that may help lower blood cholesterol levels. Walnuts are high in beneficial omega-3 fatty acids; almonds also contain some. Almonds are especially high in vitamin E, a powerful antioxidant that is thought to protect blood vessels from damage by free radicals. Peanuts and hazelnuts are high in folate, which lowers blood levels of homocysteine, a compound linked to heart disease risk.

All nuts provide copper, which is an essential mineral that helps to maintain good cholesterol levels and lower blood pressure.

Just one handful of any variety of nuts provides a good source of protein, potassium, magnesium, iron, zinc, phosphorous, and thiamin. Additionally, nuts are high in phytochemicals and phytosterols, which may have cancer-fighting properties. Almonds, brazil nuts, and pistachios are particularly good sources of calcium. And peanuts and pistachios provide a good source of B vitamins, essential for energy
production, protein metabolism, and the synthesis of red blood cells

Many nuts can be eaten raw but roasting them helps intensify their flavor. Nuts are usually harvested in the fall, and it's best to buy unprocessed nuts then. Many unshelled nuts can be kept for up to a year in a cool place, but shelled nuts, especially those that have been cut or roasted, are more prone to rancidity and should be stored in the refrigerator or freezer in an airtight container.

To toast nuts, put in a shallow baking pan in a 350° F oven until golden, 5 to 10 minutes.

How To Eat More Nuts

According to the United States Department of Agriculture, one serving of nuts equals about:

28 peanuts
22 almonds
20 pecan halves
18 cashews
14 walnut halves
7 brazil nuts
20 hazelnut,
12 macadamia nuts
47 pistachios

Try eating one ounce a day of nuts or 2 tablespoons of peanut butter. Or try:

• Adding them to stir-frys
• Tossing them on salads
• Mixing into your bowl of cereal
• Sprinkling over pasta
• Grabbing a handful!

However you include them into your diet, there is strong evidence that it is definitely worth your while. Do you need to sit down and eat an entire container of nuts to achieve these great health benefits? - NO - just stick to a handful!

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Basmati Rice Salad With Currants And Nuts Serves 4 as a main couse, 6 as a side dish

4 cups water
2 cups brown basmati rice
1 1/3 cups thinly sliced green onions
1 1/2 cups thinly sliced celery
3/4 cup minced fresh parsley
3/4 cup chopped pecans
1/2 cup dried currants
1/2 cup chopped walnuts
5 Tbs olive oil
5 Tbs lemon juice
3 Tbs soy sauce
2 1/2 tsp ground cumin

Combine 4 cups water and rice in large saucepan. Bring to boil. Cover; reduce heat and simmer until tender, about 35 minutes. Drain if necessary. Transfer rice to large bowl. Fluff with fork. Cool. Mix in green onions, celery, parsley, pecans, currants and walnuts.

Whisk olive oil, lemon juice, soy sauce and cumin in small bowl to blend. Pour over rice salad; toss to coat. Season to taste with salt and pepper and serve.

Bon Appétit
November 1998

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Herbed Spiced Nuts makes 2 cups

2 Tbs vegetable oil
1 tsp dried thyme, crumbled
1 tsp salt
1/2 tsp cayenne
2 cups assorted nuts such as walnuts, pecans, hazelnuts, and natural almonds (with skins)

Preheat oven to 350°F. In a bowl whisk together oil, thyme, salt, and cayenne. Add nuts and toss to coat well. Spread nuts in a shallow baking pan and roast in middle of oven 10 minutes. Nuts may be made 3 days ahead and kept in an airtight container. Serve nuts warm or at room temperature.

Gourmet
February 1996

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