Ingredient

Go Nuts!

Take your cooking to the next level with the nutrient-rich flavors of 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