Why you should shell out on nuts
Print Edition
Sometimes, it’s great to go nuts. Nuts are tiny energy boosters that are nutritious, tasty, easy to carry around and so essential in untold numbers of recipes.
The culinary world indeed has a long history of using nuts and seeds to add flavor and crunch to dishes.
In Chinese cuisine, pine nuts are often stir fried with fresh corn kernels. This brightly colored dish combines the sweetness of the corn and the crunchiness and milky flavor of the nuts.
Cashews and shrimp, chestnuts with chicken, walnuts with pumpkin — all are popular stir-fry combinations.
Nut paste is a popular warm dessert made with various kinds of nuts and seeds. A common method is to dry cook nuts, seeds and glutinous rice in pan, then grind the mixture to a dry powder. Sugar and hot water are stirred in to make the dessert.
Western cuisine, too, uses nuts in baked goods, salads and sauces. Who hasn’t delighted in eating white chocolate macadamia cookies or classic Italian pesto?
Nuts also play a role in the vegan and non-dairy diets, providing protein in the absence of meat or dairy products. Some exotic cheeses, like almond feta and cashew cream cheese resemble and even taste like their traditional counterparts.
The nut of the matter
Nuts are good sources of protein, magnesium, manganese, calcium, copper, phosphorus and vitamins. Though most are high in calories, nuts actually contain good amounts of heart-healthy monounsaturated fat.
• Peanuts: They are one of the cheapest and most common nuts on the market, containing high levels of polyphenolic antioxidants and niacin.
• Almonds: They have high concentrations of monounsaturated fat and minerals, and are a rich source of iron, fiber and vitamin E. They are gluten-free.
• Brazil nuts: They are also gluten-free, but have the highest calorie content among common nuts. They also contain high levels of selenium, vitamin E and anti-oxidants. Brazil nuts should be kept unshelled in storage to prevent quick deterioration.
• Cashews: They have fewer calories and less dietary fiber than other nuts. They are also a good source of copper, which is necessary to maintain healthy bones.
• Hazelnuts: They are a rich source of folate, which is an important B-complex vitamin that helps to prevent megaloblastic anemia. They are gluten-free and packed with vitamin E, copper, manganese and iron.
• Walnuts: They are a rich source of omega-3 fatty acids, which help lower bad cholesterol and increase levels of good cholesterol in the blood.
• Macadamias: They are a sweet, gluten-free nut, high in calories but a good source of phytosterols.
• Pecans: They are a good source of oleic acid, ellagic acid and vitamin E.
• Pistachios: They are relatively low in calories and cholesterol-free.
• Sunflower seeds: They are a good alternative for people allergic to nuts. They contain important nutrients and minerals and are rich in folic acid, which is essential for DNA synthesis.
Making nut milk at home
Nut milk, like soy milk, is lactose-free but rich in protein, vitamins and minerals.
Common nuts like almonds, cashews and hazelnuts are good to use to make this milk.
For almond or cashew milk, start by soaking 1.5 cups of raw, unflavored nuts in clean water overnight, then drain and rinse with fresh water.
In a blender, add four cups of purified water and any flavorings you choose, like sugar, honey or even cinnamon, to the nuts. Blend well until milky and foamy.
Strain the mixture through a few layers of cheesecloth and squeeze into a bowl.
Fresh nut milk made at home is best fresh and can be stored in the refrigerator only for a couple of days. The beverage is also a good alternative to cow’s milk when making smoothies or lattes.
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