The Nut Case
The Food and Drug Administration approved the first qualified health claim for nuts that states: "Scientific evidence suggests but does not prove that eating 1.5 ounces of most nuts, such as almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease". Research studies supporting the heart heatlh benefits of almonds were among the strongest submitted for the claim.
Researchers have determined that nuts - used in moderation -
can make beneficial contributions to a healthful diet. Nuts
provide many of the same nutrients as other protein sources,
like meat and poultry, but without the saturated fat.
There is new evidence that unsaturated fats -- found in foods
such as nuts, vegetable oils and fish -- can lower the risk of
several chronic diseases. Studies have shown significant drops
in cholesterol when people add walnuts, almonds, pistachios,
peanuts, or other nuts to their diets. (Peanuts are technically
legumes but are eaten like nuts and have similar nutrition.)
In addition to mono- and polyunsaturated fats, nuts contain
vitamin E, protein, magnesium, potassium and dietary
fiber - all potential cancer-fighting substances.
The key to including nuts in your diet is moderation. Nuts
are concentrated in calories, so be sure you cut back on other
foods and watch portions. A serving of nuts is a scant handful.
The cholesterol drops in the new research studies usually
involved substituting three servings of nuts for other foods
each day.
Nuts should be exchanged for foods with a similar number of
calories. For example, instead of serving broccoli with
2-teaspoons of butter, saute cooked broccoli in 1-teaspoon
of olive oil and sprinkle it with a tablespoon of chopped nuts.
You get a lot of bang for your buck with a nut. A handful of
nuts, which can be quite satisfying, is a better snack than
chips or high-fat crackers made with hydrogenated oils. And
nuts can replace some of the meat or cheese as the protein
in salads and stir-fries. Spiced nuts are a good, filling
snack. The flavor of most nuts benefits from a light toasting
(as in the first recipe below).
Article Information Source: AICR
Click Here for winner of the 2002 National Pie Championship, Chocolate Pecan Pie (Warning: Not diet!).
A little "nut" Trivia:
Antonio Gentile: Nuts. The year: 1916. A Virginia goober company was looking for an indelible image for its logo. So, they held a public contest. A 14-year-old boy named Antonio Gentile won $5 (that's somewhere in the neighborhood of $100 in today's money) for his drawing of a peanut with arms and legs. The company: Planter's Nut and Chocolate Company. The advertising icon: Mr. Peanut.
Recipes:
Spiced Toasted Almonds
Ingredients
1 tablespoon dried thyme leaves
1 teaspoon kosher or sea salt
1/4 teaspoon red (cayenne) pepper, or to taste
2 teaspoons olive oil
2 cups whole, unblanched almonds
Canola oil spray
Directions
Preheat oven to 400-degrees.
In large, shallow bowl, combine thyme, salt, pepper and oil.
Set aside.
Place nuts in medium bowl. While tossing with fork, lightly
spray with canola oil so all surfaces are coated.
Lightly coat baking sheet with canola oil spray. Turn nuts
onto sheet and spread evenly across surface. Place baking
sheet in center of the oven.
Toast until nuts are lightly browned and fragrant - about
eight minutes. Occasionally, shake pan to shift nuts and prevent
scorching. (Be careful not to let nuts get too dark or they'll
taste burned.)
Remove from oven and immediately add hot nuts to spice mixture.
Stir for a few minutes to coat the nuts thoroughly. Taste and
adjust the seasonings.
Serve warm or at room temperature. Nuts can be sealed and
stored for up to two weeks. Reheat in a hot oven.
Recipe makes 2-cups or eight servings.
Nutritional Information per serving:
Calories: 223
Total Fat: 19g
Saturated Fat: 1g
Carbohydrates: 7g
Protein: 7g
Fiber: 4g
Sodium: 235mg
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Almond Brownies
Ingredients:
2/3 cup blanched whole almonds, toasted
One (8 ounce) package semisweet baking chocolate
1/3 cup reduced-calorie margarine
1-1/4 cup all-purpose flour
1 cup sugar
2 tablespoons amaretto
1 teaspoon baking powder
1/2 teaspoon salt
1/2 cup egg substitute
Almond frosting:
2 cups powdered sugar
3 tablespoons reduced-calorie margarine
1 tablespoon amaretto
1 tablespoon milk (can add more if needed for correct consistency)
Directions:
Heat oven to 350-degrees. Spray a 13 x 9 x 2-inch baking pan with nonstick cooking spray. Place 1/3-cup almonds in food processor or blender. Cover and pulse-blend until almonds are ground. Coarsely chop remaining 1/3-cup almonds and set aside.
Melt chocolate and butter in a small saucepan over low heat, stirring frequently. Remove from heat; stir in ground almonds and remaining ingredients. Spread batter into pan. Bake for 20-25 minutes or until an inserted toothpick comes out clean. Cool completely. Prepare frosting and spread over brownies. Sprinkle with chopped almonds and cut into 3 x 1-inch bars.
Almond Frosting
Mix all ingredients together until smooth and spread over cooled brownies before slicing.
Recipe makes 39 servings.
Serving Size: One bar
Nutrition information per serving:
Calories: 130
Total fat: 6g
Saturated fat: 3g
Cholesterol: 20mg
Sodium: 70mg
Carbohydrate: 19g
Protein: 2g
Fiber: trace
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Homemade Trail Mix
Combine equal amounts of the following in resealable bags for use in camping, hiking , bike riding or family fun.
Ingredients:
Pecans
Peanuts
Pine nuts
Cashews
Walnuts
Unsalted pumpkin seeds
Unsalted sunflower seeds
Dried pineapples (cut up)
Dried dates (cut up)
Banana chips
Dried mixed fruit mix (cut up)
Currants
Raisins
Unsweetened coconut
Directions:
Combine and enjoy. Keep covered tightly in the fridge when not snacking.
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Coated Pecans
Ingredients:
One egg white
1 cup brown sugar
1 tablespoon all-purpose flour
1/8 teaspoon salt
1 teaspoon vanilla extract
2-1/2 cups pecans, or more
Directions:
Whip egg white and slowly add brown sugar mixed with flour. Add salt and vanilla, then fold in pecans. Lay on greased pan and bake at 250-degrees for 45 minutes (may be done a little sooner, keep an eye on them).
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Toasted Pecans
Ingredients:
1 pound pecan halves
2 tablespoons unsalted butter, no substitutes
Salt, to taste
Directions:
Position a rack in center of oven and preheat oven to 250 degrees. Spread pecans on a 9x13 inch cake pan and place them on center rack. Roast, stirring occasionally (when you think about it - they are forgiving on this point) until they begin to color, about an hour. Don't let them turn dark, the nuts will darken and crisp as they cool, so don't over-roast them.
Take from the oven; cut butter into bits and add to them. Stir until it has just melted and pecans are coated. Return to the oven and toast for about 10 minutes more.
Salt pecans to taste while they are still hot, tossing until they are uniformly coated and let them cool somewhat before serving. In winter, they make a welcome snack when they are served toasty warm. Store in a tightly sealed container, such as a glass jar or tin box with a sealing lid.
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More Nut Recipes!
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