Last week I riffed on the trials and travails of deciding which nuts to eat, but I realized that this is a topic worthy of a more in-depth article. Most people treat nuts as a snack, but this does them a disservice. Nuts are not just tasty and crunchy, they also provide a valuable nutritional boost - as long as you choose wisely.
Disclaimer: Peanuts aren't nuts
Peanuts are a legume, related to beans. Aside from the increasingly common incidence of peanut allergies, peanuts are also (unlike real nuts) high in carbs. They are also cheap and high in fat, which means that many nut mixes contain a preponderance of peanuts. On the up side, peanuts are high in folate and protein.
Image courtesy Flickr/roboppy
Nuts and nutrition
Nuts contain a lot of trace elements and minerals that are difficult to find in other sources. And not all nuts are the same, which means that the bigger a variety you eat, the more nutrition you get. If you are on a low-carb diet, be sure to look for a premium nut mix that contains no peanuts.
- Almonds: vitamin E, magnesium, manganese, and riboflavin.
- Walnuts: healthy omega-3 fatty acids, vitamin E, and magnesium. They also have anti-inflammatory properties, due to their tannins, which are not found in other foods.
- Cashews: vitamin K and iron.
- Brazil nuts: recommended for men, because their high selenium content may help prevent prostate cancer. Also high in thiamin, manganese, magnesium, and vitamin E.
- Macadamias: Iron and thiamine.
- Pecans: thiamine and copper.
Of these, macadamias and pecans are not recommended because they are highest in fat and calories, and lowest in protein. (They certainly are delicious, though!)
Image courtesy Flickr/xtinabot
The delicate issue of scroop
Scroop is a word that describes a grating or creaking sound or texture, like the texture of corn starch and damp silk. Macadamias, Brazil nuts, and hazelnuts to a lesser extent all suffer from scroop. Some people can't stand it; others love it. If you dislike scroop-y nuts, don't feel bad. You are in good company.
Buying nuts
Nuts can really get expensive. If you can adjust to eating raw almonds (which are better for you than roasted, oiled, and salted almonds - if not quite as tasty) they are considerably cheaper than processed almonds. The same goes for pecans and walnuts, both of which can be found cheaper on the baking aisle than on the snack aisle.
Nuts are also a great thing to buy from the bulk food aisle. I usually buy nuts in bulk, then portion them out into individual Tupperware containers to help prevent overeating. I just grab a container on my way to the couch, and by the time I'm there eating them, I'm too lazy to get up and get a second container. It's a good way to use inertia to your advantage.
Image courtesy Flickr/MGF/Lady Disdain
Cooking with nuts
Although eating nuts by the handful is definitely a great way to go, there are also a lot of other ways you can incorporate nuts into your diet.
Walnuts
My favorite thing to do with walnuts is to chop them up and sprinkle them on apple slices. Walnuts and apples are a great taste combination. If you want to go a little farther, add mayonnaise, chopped celery, and grapes and make a Waldorf salad. Here's a great variation on the classic Waldorf which includes BACON. (So yum!)
Hazelnuts
I would be remiss if I didn't mention Nutella when talking about hazelnuts. Nutella's sweet, chocolatey, hazelnutty goodness is beloved by many, and for good reason. It's probably the least healthy way you can eat nuts, but who cares? It's so good!
Image courtesy Flickr/RaeAllen
Pecans
Similarly, how can we talk about pecans and not mention pecan pie? If you're okay with using Karo syrup and a pre-made pie crust, it's so easy to whip up a pecan pie for dessert. Maybe a little TOO easy.
Almonds
Slivered almonds are a great crunchy addition to almost any salad.
Incidentally, while almond milk is a better choice for many people than dairy or soy milk, it doesn't contain as much nutritional value as whole almonds.
Cashews
Cashew chicken is a classic item on the menu at any Chinese restaurant in America. I'm not sure how faithful it is to the actual cuisine of China, but it is certainly tasty. (Fattening, though, so best enjoyed in moderation.)
I have also been assured that cashews are an excellent addition to chicken salad. Although for some reason I can't quite get behind that idea.
Main image courtesy Flickr/shutterbean
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