Nuts Nuts Nuts Nuts Nuts
A handful of nuts a day (about 1/4 cup) promote health, can improve glycemic control, lower your risk of heart disease and help prevent a heart attack. The Nurses Health Study showed that those who ate 1oz nuts (about size of airline packet of nuts) 5 days per week had 1/3 fewer heart attacks than those who rarely or never ate nuts.
Nuts do not have cholesterol but they do have fat. You can count on 160 - 200 calories per one ounce of nuts.
The good news is most nuts in moderation are health promoting. Nuts contain monounsaturated (as in olive oil) or polyunsaturated fats (as in flaxseed) and much better for your heart, arteries and immune system than the fat in beef, pork and dairy products. Nuts are rich in protein, fiber, vitamins and minerals. Avoid most nuts grown below the equator (coconut or palm used in ethnic dishes and found in processed foods) since these nuts and their oils have more artery clogging saturated fats. Nuts have a high-ranking, tasty place as part of a healthy diet.
COMMON NUTS (these nuts are ranked in order from least amount of total saturated fat per serving... it would be best to choose nuts from the top of the list before choosing those closer to the bottom of the list.
|Nuts||# in 1 ounce||Notable Qualities||How Often|
|Walnuts||14 halves||Rich in heart-healthy Omega 3 fats, Vitamins B-1 (thiamin), B-6, folic acid, high in magnesium, zinc, potassium and protein.||Frequently|
|Almonds||24 whole nuts||Rich in monounsaturated fats, niacin, vitamin E, and phytosterols; High in magnesium, potassium, iron, calcium and protein.||Frequently|
|Pistachios||47 nuts||Rich in vitamin A, phytosterols and potassium; High in, vitamins B6, thiamin, phosphorus, and protein; Lower in total fat than most nuts.||Moderately|
|Hazelnut||18-20||Rich in Folic Acid; High in monounsaturated fat, Vitamin E, potassium, manganese; Local to New England.||Moderately|
|Pecans||20 halves||Rich in monounsaturated and polyunsaturated fats; High in vitamin A, manganese, zinc, plant sterols and fiber.||Moderately|
|Peanuts||30 whole nuts||Technically a legume yet our body uses it more like a nut. High in protein, plant sterols and folic acid; Good source of fiber, niacin and vitamin B6.||Moderately|
|Brazil Nuts||8 nuts||Higher in saturated fat than most nuts; They are an excellent source of the powerful anti-oxidant selenium.||1 nut a day|
|Cashews||18 whole nuts||Have more saturated and less polyunsaturated fats than other nuts. Also, contain magnesium and phosphorus.||Occassional|
|Macadamia||12 nuts||Typically processed in peanut oil. Higher in saturated and lower in polyunsaturated and monounsaturated fats than most nuts.||Occassional|
|Serving Size - 1 ounce (edible portion)|
|Total Fat (g)||15.0||18.8||21.0||14.0||19.0||17.6|
|Dietary Fiber (g)||3.1||1.7||2.6||2.3||2.2||1.4|
WAYS TO WORK NUTS INTO YOUR DAY...
Buy nuts raw or dry roasted (not roasted in oil). Store nuts in the refrigerator or freezer to keep the oils from going bad.
- Roasting: add nuts to a dry skillet over medium heat stirring them often.
- Add walnuts and/or almonds to oatmeal or a high fiber cereal.
- Use walnuts and/or almonds in salads for protein and a satisfying crunch.
- Add almond butter or peanut butter to celery sticks or apple slices for a snack.
- Trail Mix: In a large container: Fill 1/2 container high-fiber cereal, 1/4 with roasted nuts (almonds, walnuts or hazelnuts) and 1/4 with dried cranberries and apples.
Package in snack size plastic reclosable bags.
- Cilantro Chicken TikkaGF
- Fish Tacos with Lime-Cilantro and Cucumber Crema
- Moroccan Chicken with Chickpea and Lentil StewGF
- Rosemary Garlic Chicken over Whole Wheat Penne
- Lime, Garlic and Oregano Mojo Grilled Chicken GF
- Grilled Salmon with Warm Mint Pineapple Salsa GF
- Herbed Chicken Cutlets with Mint GF
- Baked Halibut Sitka with Dill and Cucumber Salad GF
- Dill Garlic Salmon GF
- Pan Seared Striped Bass With Asian Dill Slaw GF
- Rosemary and Lemon Pan Seared Chicken Breast GF
- Pan Seared Rosemary Salmon Skewers GF
- Portobello and Spinach Bolognese V
- Summer Chicken Stir Fry With Brown RiceGF
- Chicken Quesadilla with Pico de Gallo
- Turkey Burger
- Lemon-Herb Grilled Chicken GF
- Spinach, Zucchini and Walnut Pasta V
Sandwiches & Wraps
- Mediterranean Chicken Salad Pita
- Heart Healthy and Planet Friendly Black Bean Burrito V
- Sweet Potato Portobello Mushroom Wrap with Savory Yogurt Dressing V
- Heart Healthy Turkey Cranberry Sandwich
- Heart-Healthy Avocado Pita Pocket V
- Fruity Chicken Salad Wrap with Acorn Squash Salad
- Chicken Tortilla Soup
- Caribbean Chicken Soup GF
- Gazpacho Soup V, GF
- Chunky Roasted Vegetable Chili V, GF
- Sofrito V, GF
What the letters mean...
- V = vegetarian recipe
- GF = gluten-free recipe