Go Nuts!

BY KATHERINE LAWLESS

Nuts are one of the most versatile superfoods. With distinct flavors and a satisfying crunch, these nutritionally rich foods are not only perfect for curbing your salty snack cravings, but their assortment of vitamins may be linked to a range of health bene ts. If you’re looking for a plant-based protein source or to swap out your usual snacks with something healthier, nuts are a delicious, low-e ort way to add nutrients into your diet.

Each nut has its own bene ts. The vitamin E and omega-3 fatty acids in almonds and walnuts can help with in ammation. Cashews are relatively high in zinc, while pistachios are a good source of potassium, a mineral that helps regulate your blood pressure. Nuts are also lauded as a good source of protein. Many commonly eaten nuts have between 4 and 6 grams of protein and about 160 calories per ounce. To put that in perspective, an ounce of chicken has 8 grams of protein at 68 calories.

Nuts are nutrient-dense, but also calorie-dense, so they’re not a perfect substitute for meat. Remember that moderation is key, and adding a serving (11⁄2 ounces or about a handful) of nuts into your meal can be all the health boost you need.

Baked, seasoned nuts and nut trail mixes are just the tip of the iceberg. Top o your ice cream or salad with nuts, bake them into your breads, or mix them into your rice dishes. That delicious nutty avor complements a variety of meats, cheeses, pastas, and your favorite desserts.

Almonds

Beyond being a popular snack (and made into plant milk), almonds are also the tree nut with the highest levels of protein, ber, calcium, and vitamin E. The Journal of Agricultural and Food Chemistry published a study that found that regular almond consumption may contribute to lower risks of cardiovascular disease and combat in ammation.

Add almonds to your dinner’s side dishes by pairing baked slivered almonds with vegetables such as green beans and asparagus, or indulge your sweet tooth with almond cookies, almond bars, or shortbread.

Cashews

It’s no surprise that cashews are the most commonly used alternative for making vegan cheese or “nut cheese.” The nut’s buttery avor lends itself perfectly to vegan cheese spreads or vegan butters. Behind almonds, cashews are the second-best nut in providing magnesium, plus their high levels of iron and vitamin K may be good for people who su er from anemia or blood clotting issues.

Cashews and chicken are a great protein pairing to create the basis for many dishes. Ginger and cashew chicken, cashew and chicken noodles, a cashew chicken salad, or a cashew chicken casserole are all easy meals that the whole family can enjoy.

Pistachios

According to a study published by the Journal of Agricultural and Food Chemistry, pistachios contain the most plant sterols or phytosterols of all commonly eaten nuts and seeds. Phytosterols are naturally occurring compounds found in cell membranes that are structurally similar to your body’s cholesterol. Because they’re so similar, your body will absorb them alongside cholesterol, lowering your blood’s cholesterol levels and supporting heart health. Pistachios are also a great source of potassium, which supports digestion and regulating blood pressure.

You can introduce pistachios into your diet by spreading a pistachio pesto blend on sandwiches or pizzas or mixing it into a pasta dish. For an extra healthy meal, sprinkle pistachios on top of beets or roasted carrots.

Walnuts

The Romans called walnuts Juglans regia , meaning “Jupiter’s mighty acorn,” possibly because these nuts were associated with the diets of Persian royalty. Despite their regal place in history, walnuts are frequently enjoyed as a simple snack. Unlike many other nuts, walnuts are often eaten plain, rather than salted or roasted, therefore not compromising their antioxidant properties with other added ingredients or processes. Walnuts also contain a relatively high amount of omega-3 fatty acids, a healthier fat that is linked to improved cardiovascular health.

Walnuts are a great companion in your morning oatmeal and for your favorite desserts. Enjoy a coffee and walnut cake with brunch or a walnut brownie, walnut to ee bar, or walnut pumpkin bread as an a er-dinner treat. n

Food Surprises

Are you making the best choices to get the nutrients you’re looking for?

BY JEN WELPER, EXECUTIVE WELLNESS CHEF, MAYO CLINIC HEALTHY LIVING PROGRAM

There is a lot of information about food out there, and we might find unusual truths about our food choices and their nutrition values. Understandably, dietitians suggest foods because they are good for you, and they might also be easier to eat than some other options. But there are some surprises that might have you looking to different food choices. Here are some tips to keep in mind.

Looking for Potassium?

You might have heard that if your potassium is low, you should eat a banana. That is a quick and easy way to get potassium, but eating a potato might be more e ective, however not as efficient. A medium banana has 422 milligrams of potassium whereas a medium potato has 897 milligrams.

Seeking Vitamin C?

When people are looking for a good source of vitamin C, they typically gravitate toward grabbing an orange—but would you be surprised if I suggested you reach for a red bell pepper instead? One medium red bell pepper has about 152 milligrams of vitamin C compared to about 51 milligrams in an orange.

Protein Power

Which has more protein—a protein shake or a 4-ounce chicken breast? It can depend on what’s in the shake—skim milk, non-fat plain yogurt or Greek yogurt, protein powder, and water—but the average protein powder has about 21 grams of protein and a 4-ounce chicken breast weighs in at 25 grams of protein. While it’s easy to get a quick protein dose in a shake versus cooking a chicken breast, if you plan ahead—or pick up cooked, ready-toeat chicken—you’ll get a little more in the bird.

The Halo Effect

We tend to give certain items what we call the halo e ect. My favorite example of this is peanut butter. Who doesn’t love peanut butter? Guests and patients o en remind me that it is healthy and high in protein. Although that is partially true, it is also important to remember that it doesn’t mean you can have ¼ cup of it on your toast or your sandwich or mix it into a cookie recipe and that means it’s good for you. Everything should be consumed in moderation. Ideally, 1 tablespoon of peanut butter would be good for a serving, but the container lists 2 tablespoons as a serving. To put this in perspective, the average slice of bread is about 100 calories and if you add 2 tablespoons of peanut butter to that you are at 290 calories just in bread and peanut butter—and if you have two of those to satisfy your hunger, you are at 580 calories.

Don’t Go Too Nuts

Be mindful of the amount of nuts you are consuming as it’s easy to overeat! A serving of peanuts, for example, is typically 1 ounce, which can vary from 28 to 40 peanuts, which is 180 to 200 calories. If you mindlessly much down half a can of dry roasted peanuts, that would make a huge di erence in your calorie intake.

For the Love of Cheese

Cheese is a great source of calcium, which our bodies need—especially our little ones—and it is an easy go-to snack. You can add it to just about anything to make it better. As an adult, it is often easier to consume cheese than a serving of skim milk. (In terms of calcium, a 1-ounce serving of cheddar cheese has 204 mg calcium and 9 grams of fat compared to an 8-ounce serving of skim milk’s 325 milligrams calcium and 0 fat.) However, a 1-ounce serving of cheese doesn’t seem like much—but that is supposed to be the serving size—so it is important to be aware of the quantity consumed in a sitting. This isn’t meant to keep you from eating cheese, but as a way to try to keep your servings in check, try consuming varieties with a pungent avor so a little goes a long way and you are satis ed. A nice sharp cheddar or Parmesan should do the trick.

Favorite Fruit

Let’s not forget my favorite fruit—avocado. It is a great healthy fat choice that can be added to just about anything. What makes a fat a healthy fat is where it is derived from, how it is digested, and the effects it has on the body when metabolized. Avocado is plant based, as is olive oil, versus butter and lard, which are animal-derived fats that raise cholesterol levels. Plant-based fats (the healthy fats) will actually lower your cholesterol levels.

Here is the tricky part, though: A serving size is of a large avocado. To put it into perspective, if you even used half an avocado on your sandwich along with two pieces of bread and your protein with some vegetables, your sandwich alone is at 12 grams of fat without adding anything else or calculated any fat in your protein. So, though it is healthier, you still don’t want to consume too much fat of either source. If you add avocado to your meal, try not to add another fat like cheese; use the avocado as the fat in the meal.

It would be wasteful to throw away the rest of that avocado if you can only have of it as a serving, so plan how you can use it with other meals or snacks. I like to add avocado to salsa verde. It thins it out a bit and preserves it for a few more days, so I can add a little bit of it to almost everything. Whip up a batch yourself with the recipe at right and enjoy my favorite fruit, too. n

Avocado Salsa

MAKES 6 SERVINGS

COURTESY MAYO CLINIC HEALTHY LIVING PROGRAM

1 avocado

2 Roma tomatoes

1⁄8 red onion

1 tablespoon cilantro

1 garlic clove

1 lime wedge

Pinch salt

Ground black pepper, to taste

1. Cube the avocado. Chop the tomatoes, onion, and cilantro. Mince the garlic. Place all ingredients in a medium bowl and stir to combine.

2. Squeeze the juice from the lime into the bowl. Season the mixture with salt and pepper to taste.

Cook’s Note:

This salsa is best served immediately after it is prepared. It does keep overnight, but you may want to scoop off the browning layer from the avocados before eating the next day. You may use ¼ teaspoon of powdered garlic in place of fresh.

Nutrition per 2-tablespoon serving: 41 calories, 3g fat, 0g saturated fat, 1g protein, 3g carbohydrates, 1g sugar, 2g fiber, 62mg sodium