Food Topic: Nuts About Nuts
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If you're nuts about nuts, remember the FDA recommendation suggests up to 1.5 ounces of nuts daily or one and a half times a "handful."

 A handful or 1/3 c equals about 1-ounce. This serving size corresponds to the the serving size listed on the "Nutrition Facts" panel on food labels.

Some nutrients associated with nuts include magnesium, manganese, protein, fiber, zinc and phosphorus.

As a group, nuts also are important for what they DON'T offer:

  • Cholesterol. Nuts are cholesterol-free.
  • Sodium. Unless salt is added to nuts, they naturally contain, at most, just a trace of sodium.

Almonds: While the almond is most often eaten on its own, raw or toasted, it is used in some dishes. It, along with other nuts, is often sprinkled over desserts, particularly sundaes and other ice cream based dishes. It is also used in making baklava and nougat. There is also almond butter, a spread similar to peanut butter, popular with peanut allergy sufferers and for its less salty taste. Almonds. One ounce of almonds (about 20 to 24 shelled whole almonds) provides 35 percent of your daily value for vitamin E. Vitamin E may help promote healthy aging

Brazil nut: Despite their name, the most significant exporter of Brazil nuts is not Brazil but Bolivia, where they are called almendras. Nutritionally, Brazil nuts are rich in selenium, although the amount of selenium varies greatly. They are also a good source of magnesium and thiamine.

Cashew: Originally spread from Brazil by the Portuguese, the cashew tree is now cultivated in all regions with a sufficiently warm and humid climate. Cashews have very high oil content, and they are used in some other nut butters to add extra oil. Cashews contain 180 calories per ounce (6 calories per gram), 70% of which are from fat. I think that cashews get a bum wrap-  there are several other nuts that contain higher amounts of calories than cashews, like brazil nuts, macadamia nuts, pecans and walnuts.  Cashews are a significant source of iron, magnesium, phosphorus, zinc and selenium and are a good source of protein.

Chestnut: The nuts are an important food crop in southern Europe, southwestern and eastern Asia, and also in eastern North America before the chestnut blight. In southern Europe in the Middle Ages, whole forest-dwelling communities which had scarce access to wheat flour relied on chestnuts as their main source of carbohydrates. They contain vit. C, thiamin and riboflavin’s.

Hazelnut: Hazelnuts are rich in protein and unsaturated fat. Moreover, they contain significant amounts of thiamine and vitamin B6, as well as smaller amounts of other B vitamins. Additionally, for those persons who need to restrict carbohydrates, 1 cup (237 ml) of hazelnut flour has 20 g of carbohydrates, 12 g fiber, for less than 10 net carbohydrates.

Macadamia: The nuts are a valuable food crop and only two of the species are of commercial importance. The remainder of the genus possess poisonous and/or inedible nuts. They contain fiber and B-complex vitamins.

Pecan: They can be eaten fresh or used in cooking, particularly in sweet desserts but also in some savory dishes. One of the most common desserts with the pecan as a central ingredient is the pecan pie, a traditional southern U.S. recipe. Pecans are also a major ingredient in praline candy, most often associated with New Orleans. A good source of vitamin E.

Peanut:  Though often discussed with nuts, peanuts are a legume along with dry beans, peas and lentils. It is an annual herbaceous plant growing to 30 to 50 cm (1 to 1½ ft) tall.  One ounce of roasted peanuts provides about 10 percent of the daily value of folate, B vitamins. Peanuts also are an excellent source of niacin, providing about 20 percent of the daily value.

Pine nut: Pine nuts are the edible seeds of pines. About 20 species of pine produce seeds large enough to be worth harvesting; in other pines the seeds are also edible, but are too small to be of value as a human food. In Europe, pine nuts come from the Stone Pine which has been cultivated for its nuts for over 6,000 years, and harvested from wild trees for far longer. 

Pistachio: The kernels are often eaten whole, either fresh or roasted and salted, and are also used in ice cream and confections such as baklava. Pistachios are rich in potassium, phosphorus and magnesium, and are also a good source of vitamin B6 and thiamine. They are also a good source of protein.

Walnut: The nuts of all the species are edible, but the walnuts commonly available in stores are from the Persian Walnut, the only species which has a large nut and thin shell. The nuts are rich in oil, and are widely eaten both fresh and used in cooking. One ounce of walnuts (about 14 shelled walnut halves) is all that is needed to meet the 2002 dietary recommendation of the Food Nutrition Board of the National Academies’ Institute of Medicine for omega-3 fatty acids.

-Sprinkle nuts onto these foods:

  • Salads
  • Yogurt
  • Cereal
  • Pasta
  • Cooked vegetables
  • Muffins and pancakes- toss into your batter


Nutty Breakfast Wrap
Yield: 1

 1- 6” whole wheat flour tortilla (I like Buena Vida brand)

1 lettuce leaf

¼ c strawberry yogurt (or flavor of choice)

2 T granola w/dried fruit

2 T raw or no salt added roasted nuts of choice*

Layer ingredients on flour tortilla in order listed.  Roll to close.  Enjoy.

* To roast raw nuts: spread on sheet pan and bake at 350 degrees for 10 minutes. Cool. Store in sealed container.





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