By Margaret Malsam
It may sound nutty, but research now shows that nuts are good for you. Nuts are one of the oldest foods used by birds, animals and humans. Nuts have long been a mainstay of healthy vegetarian diets because of their high protein, meatless content, low level of saturated fat and great taste. Many of the essential amino acids and minerals found in animal proteins are also present in nuts – making them a good meat substitute.
Nuts are a tasty, high-energy food that is eaten in every country of the world. Numerous studies have shown that frequent consumption of nuts reduce the risk of chronic illnesses such as heart disease and cancer. Nuts are an important source of fiber, and are loaded with essential minerals and vitamins — especially the antioxidant vitamin E. Plus nuts contain the amino acids necessary for normal growth and development.
A study published in the British Medical Journal investigated the relationship between nut consumption and the incidence of coronary heart disease in more than 86,000 women. Participants who ate at least five ounces of nuts a week lowered their risk of heart disease by 35 percent.
Pecans
The history of pecans can be traced back to the 16th century. Originating in central and eastern North America and the river valleys of Mexico, pecans were widely used by pre-colonial residents. Pecans were favored because they were accessible to waterways, easier to shell than other North American nut species, and of course, tasted great.
Because wild pecans were readily available, many Native American tribes in the U.S. and Mexico used the wild pecan as a major food source in the fall.
Walnuts
English walnuts are perhaps the world’s most popular nuts. They can be substituted in any recipe calling for pecans or almonds. The black walnut is the toughest of all to crack, but it is very tasty. We had a black walnut tree growing in our yard in Oklahoma, and I remember how hard it was to crack the nuts but how good they tasted in divinity and fudge.
Walnuts are a delectable, convenient alternative to fish, tofu, and leafy greens. In fact, just a handful of walnuts provides as much omega-3s as a comparable serving of salmon, according to the Walnut Marketing Board.
In a study of older adults published in the American Journal of Clinical Nutrition, walnuts both lowered LDL cholesterol (the “bad” sort of cholesterol that damages arteries) and total cholesterol.
Almonds
Almonds are chock full of the antioxidant vitamin E, protein, magnesium, calcium, fiber and phosphorus. They have no cholesterol, and the fat they contain is all monounsaturated, which is better for a healthy heart.
Almonds come in a variety of forms — whole, sliced and slivered — and can be used as a snack food, in desserts such as marzipan, ice cream and chocolate recipes, plus incorporated into various culinary dishes.
Peanuts
Peanuts are actually legumes rather than nuts, but they have many nut-like qualities. Another common name for peanuts in the South is “goober,” or “goober-pea.” The peanut originated in Brazil and came to the United States from Africa as many Southern foods have. In the 1890′s George Washington Carver of Alabama’s Tuskegee Institute began to promote the peanut as a replacement for the cotton crop which had been destroyed by the boll weevil. By 1903 he had developed hundreds of uses for peanuts in recipes for appetizers, main dishes, soups, and desserts.
Ways to use nuts
Ways to use protein-packed nuts in your daily menus? Nuts are great eaten as a snack, but they also accent foods with their great taste, smell, and crispness. Toss them in salads, Sprinkle them on soups and salads as a garnish, Add them to batters, such as muffins, cakes, and pancakes. I feel that almost any baked product tastes better with the addition of chopped nuts.
Combine nuts with pastas and stir-fry dishes for a delicious crunchy texture. Add them to fruit pies. Pecan pie is one of my favorites, but there it needs to be adjusted for high altitude (see recipe).
