NUTS

Nuts are a tasty little energy food which contain “good fats” that keep your metabolism going and help you feel full for longer – enjoy a handful of nuts or a tablespoon of nut butter at least 4 times a week, just don’t overdo a good thing!

They also have nutrients that are good for your health.

Sweet Almonds (Prunus amygdalu var. dulcis) are among the richest sources of health-benefiting nutrients essential for optimum health.  They are the seed of the fruit - a "drupe" with centrally placed edible kernel surrounded by a hard shell and they are rich in calcium, magnesium and potassium plus B-complex vitamins and vitamin E.

Cashews (Anacardium occidentale) are high in calories, but packed with soluble dietary fiber, B vitamins, minerals including iron and numerous health-promoting phyto-chemicals.  The tree bears numerous, edible, pear shaped false fruits called "cashew apples," with a single edible kernel known commercially as “cashew nut.”

Walnuts (Juglan spp) are enriched with many health-benefiting nutrients, including B-complex and vitamin E but especially omega-3 fatty acids that are essential for optimum health.  Munching a handful of walnuts per day provides about 90% of the recommended daily intake of minerals, vitamins, and protein.  Walnut kernels have two uneven, corrugated lobes inside the shell resembling the human brain and are thus thought to be a symbol of intellectuality!

Pecans (Carya illinoinensis) are one of the most popular edible tree-nuts and are a rich source of energy.  They boast antioxidants, including vitamins A, B, and E, folic acid, magnesium, phosphorus, potassium, and zinc. Add hand full of pecans to your diet to keep sufficient levels of minerals, vitamins, and protein.

To enhance their flavor or satisfy your sweet tooth, try some of these recipes:

Honey-Cardamom Almonds: Combine 2Tbs sugar, 2tsp salt, 3tsp cardamom, ½tsp cinnamon and ½tsp ginger and then set aside. Place ¼ c honey in a skillet and bring to a boil, add 2 c whole almonds and stir until the honey has been absorbed, about 2-3 minutes. Remove from heat and add the sugar mixture a little at a time and toss. Spread on a greased cookie sheet and separate the almonds to cool.

Curried Cashews: Melt 2Tbs butter then add 1Tbs curry powder and cook, stirring constantly for about 30 seconds then toss with 2c salted cashews Spread on a baking sheet and bake at 350 degrees for 10 mins

Rosemary Walnuts: Toast 2 c of whole walnuts. Combine 3Tbs olive oil, 2tsp dried & crushed rosemary, ½tsp salt and ½tsp cayenne pepper and gently heat. Add to nuts to coat and then spread nuts on a cookie sheet and cook at 350 degrees for 10-15 minutes, stirring one or twice. Cool. Great added to salads.

Sweet Spiced Pecans: Combine 1 beaten egg with 1tsp water and toss with 4 c whole pecans. Combine 1/2c sugar, ½ tsp salt and 1Tbs pumpkin pie spice & toss with nuts. Spread on greased cookie sheet & bake at 300 degrees for 20 mins.

"So whether you eat or drink, or whatever you do,
do it all for the glory of God"
I Corinthians 10:31