Yahoo Food

Let's Get Nuts!

Yahoo Food

Updated Thu, February 6, 2014 at 6:54 PM UTC

Next time you’re hungry, reach for a nut. Bite for bite they’re one of the most nutrient-dense foods you can eat. An excellent alternative to meat as a source of protein, most nuts are low in saturated fat yet high in good-for-you mono- and polyunsaturated fats. They also don’t contain cholesterol, unlike meat; instead, they have phytosterols, which research has shown to be heart-healthy. You’ll get plenty of antioxidants, vitamins, and minerals, too — all of which help your body stave off disease.

That said, all nuts are not created equal. Some do a better job at helping your heart while others protect your memory. And many, botanically speaking, aren’t even nuts, but rather seeds and legumes. So how do you tell one from another? We broke down a handful and highlighted what makes them stand apart nutritionally. Now there’s nothing left to do but get cracking.

Tip: Stored in an airtight container in the fridge, shelled nuts will last for about six months — or about a year in the freezer.

Pistachios

What
When pistachios first came to U.S. markets, they were dyed red to hide stains and add distinction. These days, you’re more likely to find this delicately sweet, buttery nut showing off its true green color.
Why
Pistachios are a good source of phytosterols, which help lower cholesterol levels and may offer protection from breast and prostate cancer.
How
Amp up breakfast by adding whole pistachios to a spinach, tomato, and Gruyere cheese frittata. Or try this pistachio recipe…

Blueberry Yogurt Fool

Yogurt adds a healthy component to this fool, an old-fashioned dessert. If you don’t have thick Greek-style yogurt, put 2 cups of regular whole milk yogurt in a cheesecloth-lined colander over a bowl and let drain for 2 hours in the refrigerator. The volume should reduce to 1 cup.

1 1/2 pints blueberries
1/3 cup honey, plus more if desired
Juice of half a lime
5 fresh mint leaves plus 4 sprigs for garnish
1/2 cup cold heavy cream
1 cup thick Greek-style yogurt
4 teaspoons finely chopped pistachios

1. In a blender, combine 1 pint of blueberries, honey, lime juice, and 5 mint leaves; puree. Press mixture through a fine mesh sieve to remove skin and seeds. Discard skin and seeds. Taste and add more honey if desired. Transfer to a container, cover with plastic wrap, and refrigerate until cold, about 10 minutes.

2. With an electric mixer or a whisk, whip the cream until it holds stiff peaks. Fold the cream into the yogurt.

3. Using a light hand, fold the blueberry puree into the yogurt mixture about three quarters of the way, leaving a swirly pattern of dark purple streaks through the white yogurt mixture.

4. Spoon into 4 glasses and chill. To serve, sprinkle with pistachios, and garnish with remaining blueberries and mint sprigs.

Walnuts

What
The mild English variety is the most popular in the United States. Picked straight from the tree, a walnut will open readily without a nutcracker; it’s the commercial washing and drying process that makes the shell hard.
Why
They’re the only nut with a significant amount of omega-3 fatty acids, which may help fight illnesses like coronary heart disease, type-2 diabetes, and even depression.
How
Layer walnuts with tomato sauce, mozzarella, and squash for a crunchy lasagna. Or try this walnut recipe…

New Waldorf Salad

Chopped apples and celery with walnuts defined the 19th-century original. Grapes (roasted in this version) were a 20th-century add-on. To lighten things up, fresh greens are tossed in, and a lemon vinaigrette replaces the mayonnaise dressing.

For the Roasted Grapes
1 1/2 pounds red seedless grapes
1 tablespoon confectioners’ sugar
1 tablespoon extra-virgin olive oil

For the Dressing
1 tablespoon minced shallot
1 tablespoon white-wine vinegar
1/2 teaspoon finely grated lemon zest, plus 2 teaspoons fresh lemon juice
1/4 teaspoon ground cumin
1/4 cup extra-virgin olive oil
Coarse salt and freshly ground pepper

For the Salad
2 celery stalks, thinly sliced crosswise, plus 1/2 cup leaves
1 head frisee, trimmed
1 Honeycrisp apple, thinly sliced
1/2 cup walnuts, toasted

1. Roast the grapes: Preheat oven to 350 degrees. Toss grapes with sugar and oil. Roast on a rimmed baking sheet until just starting to wrinkle and burst, 25 to 30 minutes. Let cool.

2. Meanwhile, make the dressing: Combine shallot, vinegar, lemon zest and juice, and cumin in a bowl. Gradually whisk in oil. Season with salt and pepper.

3. Make the salad: toss grapes (without pan juices) with sliced celery and leaves, frisee, apple, and walnuts. Drizzle salad with dressing, and toss to coat.

Brazil nuts

What
Mainly harvested from wild trees in the Amazon, the Brazil nut (actually a seed) has a creamy flavor reminiscent of the coconut.
Why
One nut exceeds the DRI (dietary reference intake) for selenium, a mineral and antioxidant shown to help protect against cancer.
How
Mix chopped Brazil nuts into a berry salad — or to satisfy a sweet craving, dip whole in dark-chocolate fondue.

Peanuts

What
Considered a nut because of its shell and dietary use, the robustly flavored peanut is really a legume, like beans and peas.
Why
The B vitamins niacin and folate, which are found in peanuts, help maintain a healthy heart and may decrease your risk for certain cancers; folate may also protect against cognitive decline.
How
Add peanuts to a cabbage and bell-pepper slaw drizzled with sesame-miso dressing. Or try this peanut recipe…

Papaya, Shrimp, and Soba Salad

If you decide to make this dish ahead of time, add the final papaya and cilantro just before serving.

Coarse salt and ground pepper
8 ounces soba noodles
1/3 cup tamarind concentrate
2 tablespoons light-brown sugar
1/4 cup light olive oil
1 tablespoon fresh lime juice
1/2 teaspoon cayenne pepper
1 cup fresh cilantro leaves plus more for garnish
1 small red onion halved and thinly sliced
1 papaya (about 1 pound) peeled, seeds removed, quartered lengthwise, and thinly sliced crosswise
1/2 cup salted peanuts coarsely chopped
3 cloves garlic thinly sliced
1 pound large shrimp peeled and deveined
1/2 teaspoon ground coriander

1. In a large pot of rapidly boiling salted water, cook soba noodles until al dente according to package instructions; drain.

2. Meanwhile, in a large bowl, whisk together tamarind, sugar, 2 tablespoons oil, lime juice, and cayenne. Add drained noodles, cilantro, onion, half the papaya, and all but 3 tablespoons of the peanuts; season with salt and pepper and toss to combine.

3. In a large skillet, heat the remaining 2 tablespoons oil over low. Add garlic and cook until golden brown on both sides, about 5 minutes total. Remove garlic chips and set aside on a paper towel. Raise heat to medium-high; add shrimp, sprinkle with coriander, salt, and pepper, and cook, tossing occasionally, until shrimp are just cooked through, about 3 minutes.

4. To serve, divide noodles and shrimp evenly among four large bowls; top each serving with remaining papaya, peanuts, garlic chips, and cilantro.

Almonds

What
The dense, milky flavored almond is considered one of the world’s oldest cultivated foods. An ancestor of stone fruits, the almond grows on trees similar in size and shape to peach trees.
Why
Almonds are high in vitamin E, a powerful antioxidant that helps protect cells from oxidative stress, which has been linked to heart disease and Alzheimer’s.
How
Sprinkle slivered almonds on polenta with sauteed wild mushrooms. Or try this almond recipe…

Whole-Wheat Couscous with Almonds

Using whole-wheat couscous adds fiber to this side dish. Serving it at room temperature, rather than chilled, allows the flavors to come through.

1 cup whole-wheat couscous
3 tablespoons slivered almonds
1 teaspoon extra-virgin olive oil
1 plum tomato, coarsely chopped
1 tablespoon chopped parsley
1 tablespoon capers, rinsed and drained
1 garlic clove, minced
Coarse salt

1. Place the couscous in a medium bowl and pour 1 1/2 cups of boiling water over it. Stir, cover, and let it stand 10 minutes.

2. Meanwhile, in a small skillet, toast the almonds over medium heat until lightly golden, about 3 minutes; remove from heat.

3. Uncover the couscous and add the almonds, oil, tomato, parsley, capers, and garlic. Season the mixture with salt and fluff with a fork. Serve at room temperature.

Pecans

What
The sweet pecan is the only major nut tree native to North America; about 80 percent of pecans are grown in the United States.
Why
Pecans contain more disease-fighting antioxidants than any other common nut in this country. They even hold their own among berries and cherries.
How
Crush and mix pecans with seasoned bread crumbs and Parmesan, then use to stuff artichokes. Or try this pecan recipe…

Apple, Date, and Ginger Crisp

A little ginger — a powerful anti-inflammatory and digestion aid — goes a long way in this dessert. Combining dates and apples provides a sweet dose of fiber.

4 tablespoons light-brown sugar
4 tablespoons unsalted butter, melted
2 tablespoons grated fresh ginger
1/2 teaspoon ground cinnamon
1 teaspoon grated orange zest
4 pitted Medjool dates, chopped into 1/4-inch pieces
2 Granny Smith apples, peeled, halved, cored, and cut into 1/2-inch wedges
2 Macoun apples, peeled, halved, cored, and cut into 1/2-inch wedges
9 gingersnap cookies, finely crumbled (3/4 cup)
2 tablespoons chopped pecans
2 tablespoons old-fashioned rolled oats
1/2 cup thick unsweetened yogurt

1. Preheat oven to 350 degrees. In a medium bowl, combine 3 tablespoons sugar, 1 tablespoon melted butter, grated ginger, cinnamon, orange zest, and dates. Add apples and toss to combine. Transfer mixture to an 8-inch square baking dish.

2. In a small bowl, combine gingersnaps with pecans, remaining sugar, oats, and remaining butter. Using your fingertips, work mixture to form a crumble topping. Distribute topping over apples. Cover dish tightly with aluminum foil. Bake until fruit mixture is bubbling, about 30 minutes. Uncover and continue baking until topping has browned and apples are tender when pierced with a paring knife, about 20 minutes. Let cool 10 minutes before serving with yogurt.

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