Cooking With Nuts

Nuts make a great snack, but why not add their flavor to your cooking? Middle Eastern, Mediterranean, Asian, and vegetarian cooks have used nuts for centuries. Adding them to your favorite recipes provides an interesting twist plus some important nutrients.

All nuts are good sources of protein, magnesium, manganese, fiber, zinc, and phosphorus. According to the Food Pyramid, a serving is 1/2 ounce of nuts (eg, 12 almonds, 24 pistachios, or seven walnut halves).

In 2003, the FDA approved the package label that states eating 1.5 ounces of nuts (about 1/3 cup) daily as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. The claim applies only to almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts, and walnuts, which all contain fewer than 4 grams of saturated fat per 50 grams. Nuts contain no cholesterol or trans fatty acids, two of the prime culprits in heart disease. Nuts are also very low in sodium if unsalted and are an important source of omega-3 fatty acids, which can help reduce the risk of heart attack and stroke.

But because nuts contain fat, they’re also high in calories. The essential vitamins and minerals found in nuts make them a healthy food choice, but portion control is crucial. A 1-ounce serving of nuts contains 160 to 200 calories. Need a quick and easy method to measure 1 ounce of nuts? Use a shot glass—it holds exactly one ounce.

Here are some simple ways to add nuts to your favorite recipes:

• Toss sliced almonds into a garden salad for a satisfying crunch.

• Add ground walnuts or almonds to your favorite breadcrumb coating for fish or chicken.

• Sprinkle sliced hazelnuts into a vinaigrette to top steamed vegetables.

• Add toasted, chopped walnuts to your favorite pasta sauce.

• Mix toasted, sliced almonds into a casserole.

• Use ground nuts instead of breadcrumbs when baking fish filets; a layer of “sweet,” such as fruit butter or purée, under the nuts adds a tropical flavor.

• Mix ground nuts into stews to add thickness and protein.

• Include ground nuts in a pastry recipe for sweet or savory tarts or pies.

• Add toasted pine nuts to sautéed greens such as spinach, collards, or kale.

You may be tempted to skip the recipe instructions to toast nuts, but don’t miss this important step. To toast, spread whole, chopped, or sliced nuts in a single layer on a pan and then bake in a 350˚F oven for five minutes. Stir once or twice while toasting.

— Lynn Grieger, RD, CDE, cPT