Ricki McKenna, Blog for January 2021 (2141 words)

275. Let’s Go Nuts! For the New Year – 7 of the Most Nutrient Rich Nuts

Nuts come in all sizes and several unique shapes. The variety is lovely and sometimes very strange as well. Some are round (almost) like Hazel nuts, some quite odd shaped like the Brazil nut, some resemble the nut inside like almonds, and others don’t.

Some are quite chocked full of fat like macadamias, and have Omega 3 oils and fiber and nutrients that our bodies need. Most of the fats contained in nuts are considered “good” fats (monounsaturated and polyunsaturated fats and the Omega 3 fatty acids), and are among those contained in nuts. We need to eat these dietary good fats to help our digestive system and provide energy for our bodies.

Why? Fat is essential to your health because it supports a number of your body’s functions. Some vitamins, (A,D,E,K) for instance, must have fat to dissolve so that they can be used by your body. That’s one good reason for eating nuts. Another is without fat, our brains won’t function at peak performance.

I find it fascinating that some nuts just LOOK like the part of the body they benefit. Ever notice that a walnut half resembles your brain? These, and others like carrots, are called “signature foods”.

The Walnut is beneficial to the brain since it contains good fats, protein and carbs. Since your brain is about 65% fat, this is one of the good foods you should consider eating. Interestingly, a walnut is “the nut of any tree of the genus Juglans, particularly the Persian or English walnut. It is the edible seed of a drupe, and commonly consumed as a nut”. Due to their high oil content, walnuts sometimes may taste ‘bitter’, so are often better roasted. For me they are wonderful either raw or – roasted for about 10-12 minutes in a 400’ oven with some avocado oil and sea salt – or cinnamon for a sweet treat that feeds my brain and tummy. They are rich in antioxidants and a super plant source of Omega 3 fatty acids, may support a healthy gut, weight control, decrease inflammation. And help lower blood pressure.

Next in line are Almonds, one of my favorites. Raw or roasted with salt, almonds are crunchy, delicious and nutritiously filling. Not getting technical here, but if you have trouble chewing them, one way to solve that problem is to soak the almonds in filtered water for at least 4 hours. Then dry thoroughly and keep in the refrigerator in an airtight jar. They will have a bit softer crunch, thus be easier to chew, and still retain their nutrients. And then there is almond butter, yum.

One of my favorite open-faced ‘sandwiches’ for lunch or breakfast, is one slice of good bread spread with almond butter then topped with sliced avocado (and perhaps a tomato slice) and drizzled with a little olive oil and a sprinkle of salt. (I prefer it to peanut butter, which, since peanuts are not nuts, [they are legumes], may trigger allergies in some people). However, Cashew butter may be your thing rather than almond butter.

Cashews are also considered nutritious. They are fairly high in total fat, most of which is monounsaturated and gives them a rich smoothness that is almost creamy. Foods rich in monounsaturated fats can improve blood cholesterol levels and positively impact your risk of heart disease and possibly type II diabetes. Another good reason for munching nuts!

I’ve made cashew butter in my blender and even added a couple of drops of coconut oil that enriches the buttery texture and taste, yumm! They are also wonderful sprinkled on chicken salad, warm or cold, and add a smooth texture to any nut mix.

And on to a nut that many people forget or may not recognize as well as some others; the Hazelnut or Filbert. They can be purchased with or without shells and are in some nut mixes in bulk and packaged. I prefer shelled.

These are delicious roasted and combined with vegetables like green beans for salads hot and cold. They’re also great for munching as they contain a bunch of wonderful nutrients including vitamins, minerals, antioxidant compounds and healthy fats.

Hazelnuts, from the hazelnut tree, may also help decrease blood fat levels, regulate blood pressure, reduce inflammation and improve blood sugar levels. They were my favorite when I was pregnant with my daughter – so she was nicknamed “Filbert,” – (I ate a lot of them before she was born).

Wondrously rich in monounsaturated fats, Macadamias are low in carbs and sugar. This means they are not likely to raise your blood sugar levels and are included on the popular Keto diet. Their “buttery” taste makes them somewhat high in calories, but they offer many health benefits that may outweigh their caloric content.

Macadamia is a genus of four species of trees indigenous to Australia. I was delighted to visit a plantation while on vacation in Southeastern Queensland, where I bought and ate a gazillion of them. They are high in manganese and thiamin (B2), also contain copper, magnesium, iron and B6. Macadamia nuts are also loaded with flavonoids and tocotrienols, and antioxidants that safeguard your body against cellular damage and metabolic syndrome. They are delicious, nutritious and wonderful additions to salads, soups, cookies and other foods. As snacks, and mixed with other nuts, they add a richness and soft crunch that’s unique.

Pecans, ah, how Texans LOVE their Pecans. I’ve been in Texas for over 25 years and when in season, the local trees (native to Mexico and the Southern United States), produce thousands of the softly crunchy nuts that go well with just about anything; especially when baked into pies, roasted, candied, and crumbled over salads, veggies and just munched raw as a snack. 

We’re all familiar with Pecan Pie, one of the Holiday Delights especially when topped with real whipped cream. And should your friends offer you a “bag of pecans”, don’t hesitate to say ‘yes’! They are high in protein healthy fats, and fiber that can help keep you energized and satisfied. Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure and the Vitamin-E and zinc in pecans also give them nuts anti-inflammatory properties. Most of the fat found in pecans is monounsaturated, the good kind. They also contain Omega-3 fats, which can help ease the pain of arthritis by reducing inflammation. In other words, pecans are truly “good for what ails ya”.

Oh, what’s the nutritional difference between Walnuts and Pecans? They both are extremely rich in monounsaturated fat, walnuts are higher in Omega 3 and Omega-6 fatty acids. Pecans are slightly higher in fiber and in protein and amino acids. Yet they are lower in sodium and the glycemic (sugar raising) index. Walnuts are slightly higher in minerals, but pecans are higher in zinc. In the vitamin department, pecans win except for the B6 found in walnuts. Both are good for lowering cholesterol, vasodilation, and hypertension, and walnut oil may be good for lowering blood glucose levels in type II diabetes and tastes great in salads and cooking. It’s often considered as a good flavorful change from olive oil.

Taste and texture-wise, Pecans are drier and sweeter, walnuts may be a little bit bitter due to their rich oil content, that’s why sometimes they are roasted. Both of them are widely used not only in a raw form, but also as an ingredient in pastries, candies, salads, cookies, pastas, as well as in producing of walnut butter and oil.

In my opinion, they are both great for snacks in any form! Roast or eat raw, cook with them or add to fruits and yogurt etc. and enjoy!

Important NOTE:

KEEP ALL YOUR RAW AND ROASTED NUTS REFRIGERATED in air-tight containers. They all contain oils which after a while may go rancid and ruin the nut; taste-wise and nutritionally as well.

Pine nuts, my go-to for Pesto and adding a toasty sweet crunch to salads, chicken, turkey, hummus and other delicious dishes, are also called piñón, pinoli, or pignoli. They are the edible seeds of several different species of pine cones. The logical answer to “why are they so expensive”,is the time and effort to grow and harvest them is longer and more labor intense than for others.

However, in my humble opinion, they are worth the price, especially if you buy them in bulk. They are mildly sweet, delicious and provide a high amount of protein (4.5 grams in a ¼ cup), and a bunch of healthy fats. Pine nuts can increase your energy levels due to their protein, iron, and magnesium. They are considered “heart- heathy” due to polyunsaturated oils and a good balance of fats, fiber and proteins, and the antioxidant power of vitamin E contained in them may help keep your skin healthy and young in appearance. Not bad for a tiny but powerful nut when blended with fresh basil, olive oil, garlic and salt and pepper, makes an incredibly tasty and special treat (pesto) combined with so many herbs and other foods that make life and eating wonderful. Do keep them refrigerated and the pesto should last for about 5 days – unless you’re like me and spread it on everything from crackers to pasta, fish and chicken salad (way better than mayonnaise) and occasionally a spoon…

Brazil nuts are native to the Amazon rainforest in Brazil, Bolivia and Peru, thus their name. They are highly nutritious and energizing, with a smooth, buttery texture and nutty flavor. They are “one of the most highly concentrated dietary sources” of selenium, a trace mineral that is vital for your thyroid, cell growth, and your immune system to function properly. “Higher levels of Selenium have been linked to enhanced immune function and better outcomes for cancer, infections, infertility, pregnancy, heart disease, and mood disorders.” They are also the largest of the nutritiously dense nuts and are a wonderful addition to any mixture you can make yourself. One study (of 60 people) found eating 1 or 2 Brazil nuts daily may be as effective as taking a selenium supplement for raising selenium levels in your system. Richly crunchy and delicious raw, they also may help regulate your thyroid, reduce inflammation and support your brain, and heart health.

And now, TA DA! The Pistachio! Last on this list and certainly not the least.

Sometimes it is considered the most nutritious nut of them all. Versatile, rich in nutrients, people have been eating them for thousands of years in everything from ice cream to salads. Low in carbohydrates, sugar, and calories, High in protein and fats, Potassium, Phosphorous and Magnesium, a little B6 and Thiamine, they are good for overall health, energy and a good food for vegans and vegetarians. Chocked full of antioxidants, they are beneficial for your gut, eye, and healthy heart. Pistachios can even be helpful for weight loss. That is like any other nut or food, when eaten as a snack in moderation.

About 49-50 are equal to one ounce which is about ½ cup or so, unshelled. From a large amount of research, this is about the recommended daily amount of Pistachios. For me, it’s an exercise in eating slowly since it takes time to open each nut and extricate the kernals. If I’m feeling hungry, I try to gather about a dozen or so shelled before popping them into my mouth. I have used them in salads, soups, with sausage to stuff acorn squash, or even chopped them into meatloaf. Haven’t made ice cream with them as our favorite ice cream shops do a great job of that. Besides, after shelling about 50 or so, my fingers are ready for a break!

There you have 7 of the most nutritious and yummy foods you can add to your daily regimen. For vegans and vegetarians, they are often a healthful addition as a protein source. Most are great for crunchy satisfying snacks as well as adding flavor, nutrients and interest to many dishes in your kitchen. They all contain nutritious fats, vitamins, minerals, and antioxidants, proteins and more, necessary for your brain, energy, muscle building and digestion and overall health.

Salted or unsalted, raw and roasted, nuts – for most of us – are a great snack food and travel well mixed with dried fruit or just by their nutritious selves…Make yourself a mix of your favorites, toss them into salads, cookies, soups, chicken, stuffing, and even smoothies or just chew and enjoy their health benefits all year round.

Contact Ricki at https://www.thewellnessuniverse.com/world-changers/rickimckenna and receive a free copy of her Ebook: Yes, You CAN Eat Well and Eat Right, A Quick Guide to Organics and Stretching Your Food Dollar

Ricki McKenna CN DBC, Certified Nutritionist, Life/Health Coach, Author, Speaker, Chef and Foodie