Nut ... rageously good eating.

Traditionally, most people (and especially those concerned about their heart's health) have avoided nuts, because nuts have the reputation of being a high-fat food. However, several recent studies suggest that nuts are actually heart-healthy. Nuts have been found to lower LDL cholesterol (bad cholesterol), and thus decrease one's overall risk of cardiovascular disease.

Nuts are composed mainly of monounsaturated and polyunsaturated fats. These types of fats are healthier for the body than saturated fats. For example, in one ounce (28 grams) of nuts there are 13-20 grams of fat; however 70-90 percent of that fat is monounsaturated or polyunsaturated. Recently the National Cholesterol Education Panel recommended that individuals increase the amount of monounsaturated fat in their diet. In a 2,000-calorie diet, monounsaturated fat intake should fall between 20 and 35 grams per day; polyunsaturated fat intake should not exceed 20 grams per day, while saturated fat should not exceed 15 grams per day. Read the food labels to add up fat grams and kinds of fat eaten in a day. Keep the saturated fat intake low, but choose more of the monounsaturated fats.

Remember, as your nut consumption rises, take out some of the other fats in your diet. Nuts should not be an "add-on," but rather an "instead of." Total calories still do count. So as you add peanut butter to your toast, cut out the margarine. As you add nuts to prepared dishes, such as casseroles, skip the sour cream. Delete the whipped cream on desserts to which nuts have added crunch and nutrition. Use less salad dressing on salads that you have sprinkled with slivered or toasted nuts. The best news is that studies to date have shown that those who regularly consume nuts are more likely to be at a desirable body weight than those who do not regularly consume nuts.

Different varieties of nuts come with their own unique nutrient profile of minerals, antioxidants, and vitamins, making it important to include a variety in your diet. Brazil nuts are particularly high in selenium. Walnuts are a good source of omega-3 and omega-6 fatty acids. Almonds are packed with the powerful vitamin E antioxidant. Cashews provide an excellent source of magnesium. And pecans are loaded with zinc.

Nuts are also good sources of protein and fiber. According to the current RDAs, adult women need about 50 grams of protein per day and men need about 65 grams per day; on average Americans are consuming more than the needed amount at around 100 grams per day. Nuts provide between 2.5 to 7 grams of plant protein in a one-ounce (1/4-cup) serving. Of more concern are the current recommendations for fiber at 25 to 30 grams daily. Unfortunately, the average adult consumes only 9 to 12 grams. To increase your fiber intake, add an ounce of nuts at least daily. That one serving will increase the fiber in your diet by 1.5 to 3.5 grams.

A daily "party pack" of nuts could include two Brazil nuts, eight walnuts, and two to four other kinds of nuts. This would provide a day's recommendation of selenium and the essential fatty acid linolenic acid, 10 percent of daily fiber needs, and 15 percent of daily protein needs--not to mention the widest variety of phytochemicals found in any plant food.

Besides all of the health benefits of nuts, they add a unique and tasty flavor to food. They are the crunch in breakfast cereal, the texture in your salad, the zip in dinner, and the perfect afternoon snack. A variety of ways to incorporate nuts into your diets is illustrated in the unique and nut ... rageously nutritious recipes that follow.

ROASTED GARLIC
ALMOND SOUP

5 cloves garlic
  water
3 potatoes (peeled, cooked, and
   mashed)
5 slices sourdough bread (crusts
   removed)
1 T. extra virgin olive oil
1 cup low-fat milk
1 cup blanched almonds
2 cups water with 2 t. McKay's
   Chicken-style Seasoning
  salt to taste
  a small bunch of green grapes,
   quartered
  a few sprigs of fresh marjoram,
   chopped

Preheat oven to 400[degrees]F. Bake garlic
cloves 20 minutes or until soft. Boil and
mash potatoes. Break bread into small
pieces, drizzle with olive oil, and soak
in milk. Using a food processor, blend
almonds until fine and almost stuck to
the sides of the bowl. Add soaked
bread, mashed potatoes, and the soft
inside of the roasted garlic; add a little
water and blend. In a medium-sized
pan, combine puree and seasoned
water. Salt to taste. Heat to serve.
Garnish with quartered green grapes
mixed with chopped marjoram on top.
Servings: 6. Calories per serving: 283;
protein: 10 grams; carbohydrate: 33
grams; fat: 14 grams; cholesterol: 2
milligrams; fiber: 4 grams.
NUT GRANOLA

 12 cups oatmeal
1/2 cup whole-wheat flour
1/2 cup hazelnuts, roasted and
     chopped
  1 cup sliced almonds
1/2 cup cashew pieces
1/2 cup flaked coconut
1/2 cup wheat-germ flakes
  1  cup brown sugar
1/2 cup honey
  1 cup hot water
  1 t. vanilla
  1 cup canola oil
  1 cup raisins

In a large bowl, mix oatmeal, whole-wheat
flour, hazelnuts, almonds, cashew
pieces, coconut, wheat germ flakes, and
brown sugar. Stir together honey,
water, vanilla, and oil; combine well
with dry mixture. Spread on a cookie
sheet, lightly oiled. Bake at 325[degrees]F for 1
to 2 hours, or until lightly browned.
Stir occasionally for even browning.
Add raisins after baking. When cool,
store in an airtight container. Serve as
cereal with milk or soymilk or eat as a
snack. Servings: 40. Calories per serving:
237; protein: 5 grams; carbohydrate:
32 grams; fat: 11 grams;
cholesterol: 0 milligrams; fiber: 4 grams.
WALNUT PATTIES

3/4 cup ground walnuts, toasted
  2 cups FriChik, shredded
  1 egg, beaten
1/4 t. salt
1/2 t. dried oregano
1/2 t. dried thyme
  1 T. chopped fresh Italian parsley
  1 cup fresh bread crumbs
  1 t. grated zest of lemon or lime
  2 green onions, trimmed and
     chopped
  1 cup walnuts, finely chopped
1/3 cup yellow cornmeal
1/8 t. salt

To toast ground walnuts, preheat
oven to 350[degrees]F. Spread ground walnuts
evenly on a baking sheet. Bake, stirring
once or twice, until lightly browned
and fragrant (5 to 7 minutes). Cool. In
a large bowl, mix toasted walnuts,
FriChik, egg, salt, oregano, thyme,
parsley, bread crumbs, lemon or lime
zest, and green onions. Roll FriChik
mixture into 1 1/2-inch balls. (A number
40 ice-cream scoop works well for this
purpose.) In a small bowl, combine
chopped nuts, cornmeal, and salt. Roll
each ball in the nut mixture to coat.
Gently press each ball into a patty
shape. Heat a skillet over medium-low
heat; add 1-2 tablespoons oil. Add patties
and cook gently, about 3-5 minutes
on each side or until cooked through.
Servings: 6. Calories per serving: 394;
protein: 18 grams; carbohydrate: 25
grams; fat: 27 grams; cholesterol: 37
milligrams; fiber: 4 grams.
LENTIL ROAST

    1 cup dry lentils
    2 cups water
1 3/4 cups canned milk
  1/4 cup canola oil
1 1/2 cups bread crumbs
    1 egg, beaten
    1 cup finely chopped parsley
  1/2 cup chopped walnuts
  1/2 cup chopped pecans
    1 t. salt
  1/2 t. sage
  1/2 onion, grated
    1 cup grated fresh carrots
       gravy (optional)

Combine all ingredients in a large
mixing bowl; mix thoroughly. Pour into
an oiled 3-quart casserole dish, and
bake in a 350[degrees]F oven for 1 hour. Serve
with gravy, if desired. Servings: 10.
Calories per serving: 281; protein: 17
grams; carbohydrate: 34 grams; fat: 10
grams; cholesterol: 25 milligrams; fiber:
13 grams.
GREEN BEANS WITH
ALMONDS

  water with salt
1 pound green beans, ends trimmed,
   cut into 3-inch lengths
3 T. olive oil
1 cup sliced almonds
2 cloves garlic, thinly sliced
2 carrots (peeled) cut into 3-inch
   lengths and julienned (about 1
   cup)
6 green onions, cut into 3-inch
   lengths and julienned (about 3/4
   cup)
1 t. rinsed and chopped fresh thyme
   leaves
  salt to taste
  fresh-squeezed lemon juice

Bring a medium-sized pot of salted
water to a boil over high heat. Add
green beans and cook until tender-crisp
(2 to 4 minutes). Drain immediately in
a colander; then immerse in a bowl of
ice water to stop the cooking and retain
color. Drain again. In a large frying
pan, warm oil over medium heat. Add
almonds and garlic. Cook, stirring occasionally,
until lightly browned (3-5
minutes). Add carrots and cook another
2 minutes. Add green onions, green
beans, and thyme; cook (stirring)
until the onions are softened but not
browned and beans are heated through
(1-2 minutes). Season to taste with salt,
and squeeze a little fresh lemon juice
over the green bean mixture just before
serving. Servings: 6. Calories per serving:
236; protein: 6 grams; carbohydrate:
14 grams; fat: 19 grams; cholesterol:
0 milligrams; fiber: 6 grams.
ASPARAGUS ALMOND
DELIGHT

    water
  1 pound asparagus(washed,
     trimmed, and cut diagonally into
     3-inch lengths)
  3 T. olive oil
1/2 cup sliced almonds
  6 green onions, cut into 3-inch
    lengths and julienned (about 3/4
    cup)
  1 t. grated lemon zest
1/4 t. salt

Bring a pot of water to a boil over
high heat. Add asparagus; steam until
crisp-tender (3-5 minutes). Drain in a
colander. Arrange on a serving platter;
keep warm. In a large frying pan, warm
oil over medium heat. Add almonds and
heat, stirring occasionally, until lightly
browned (2-3 minutes). Add green
onions, lemon zest, and salt; heat
through. Pour almond-onion mixture
over asparagus. Serve immediately.
Servings: 6. Calories per serving: 145;
protein: 4 grams; carbohydrate: 4
grams; fat: 13 grams; cholesterol: 0 milligrams;
fiber: 2 grams.
PINEAPPLE-ORANGE
MUFFINS

      cooking spray
  3/4 cup margarine (1 1/2 cubes)
1 1/2 cups brown sugar
    1 cup diced pineapple
1 1/4 cups macadamia nuts, chopped
1 1/2 cups white flour
    2 t. baking powder
    1 t. grated orange peel
  1/4 t. salt
    2 eggs, beaten
  1/2 cup low-fat milk or soy milk
  1/4 cup orange juice

Preheat oven to 375[degrees]F. Prepare a 12-serving
muffin tiff with cooking spray.
Melt 1 cube margarine in a saucepan.
Add 1 cup brown sugar, and heat until
sugar and butter are well mixed. Pour
mixture evenly into the bottom of the
muffin tin. Distribute pineapple pieces in
the bottom of muffin tin. Sprinkle about
1 tablespoon chopped macadamia nuts
over the pineapple. In a large mixing
bowl, combine the flour, baking powder,
orange peel, and salt. In another bowl,
beat eggs with 1/2 cube melted margarine,
milk, and orange juice. Combine wet
and dry ingredients, mixing as little as
possible. Pour the batter into the muffin
tin. Bake for 25 minutes or until the center
is done (check with a toothpick).
Immediately turn out muffins onto a
cooling rack, leaving them upside down.
Serve muffins warm and upside down.
Servings: 12. Calories per serving: 399;
protein: 4 grams; carbohydrate: 45
grams; fat: 24 grams; cholesterol: 68 milligrams;
fiber: 2 grams.

* FriChik is a chicken-type meat substitute
from Worthington Foods. You can order online
at www.lomalindamarket.com, and click
on the Loma Linda Market logo on the home
page.
CURRIED SPINACH APPLE SALAD

1/4 cup fresh-squeezed lemon juice
  2 t. sugar
1/4 t. curry powder
1/2 cup olive oil
  6 cups fresh spinach, rinsed and torn
  1 tart red apple, unpeeled, thinly sliced
1/2 cup pecan pieces (toasted, if desired)

For dressing: In a small bowl, combine lemon juice,
sugar, and curry powder. Whisk in olive oil.

For salad: In a large bowl, combine torn spinach and
apple slices. Pour dressing over spinach and apples; toss
lightly. Divide among 6 individual salad plates; sprinkle
with pecans. Servings: 6. Calories per serving: 254; protein:
2.4 grams; carbohydrate: 10 grams; fat: 24 grams;
cholesterol: 0 milligrams; fiber: 3 grams.
BRUSSELS SPROUTS WITH SWEET BELL PEPPER AND WALNUTS

  1 pound Brussels sprouts
    water
1/2 cup sliced walnuts
  2 T. roasted garlic walnut oil or walnut oil
  1 small yellow or red bell pepper (stemmed, seeded, and cut into
    1/2-inch strips)
1/4 cup shallots, thinly sliced
  1 large clove garlic, thinly sliced
  1 t. chopped fresh thyme
1/2 t. sugar
    salt

Trim off and discard any blemished outer leaves and dark areas at the
base of each Brussels sprout. Cut each spout in half. Bring a
medium-sized pot of salted water to a boil over high heat. Add
Brussels spouts and cook until tender but still firm (7-10 minutes).
Drain. In a large frying pan, toast walnuts over medium heat, stirring,
until lightly browned (about 3 minutes). Remove from pan and set aside.
In the frying pan warm walnut oil over medium heat. Add bell pepper,
shallots, and garlic; cook, stirring occasionally, until softened but
not browned (about 5 minutes). Stir in Brussels sprouts, toasted
walnuts, thyme, and sugar. Cook, stirring, until sprouts are lightly
glazed and heated through (about 2 minutes longer). Season to taste
with salt. Servings: 6. Calories per serving: 194; protein: 4 grams;
carbohydrate: 11 grams; fat: 11 grams; cholesterol: 0 milligrams;
fiber: 4 grams.
PINE NUT PASTA

1/4 cup plus 1 T. olive oil
1/4 cup pine nuts
  1 cup firmly packed fresh basil leaves, washed and
     stemmed
  2 cloves garlic
1/4 t. salt
1/2 cup grated Parmesan cheese
3/4 pound pasta (cooked)

Heat 1 tablespoon olive oil in a saucepan over
medium heat, Add pine nuts and saute until nuts are golden
brown (approximately 30 seconds). Place nuts on a paper
towel to drain. Combine 1/8-cup pine nuts: basil leaves; garlic;
salt; and 1/4 cup oil in a blender. Blend until pieces are finely
chopped. Remove mixture from blender into a mixing bowl
and add cheese. Toss with 3/4 pound cooked pasta. Sprinkle
with 1/8 cup pine nuts just before serving. Servings: 61
Calories per serving: 380; protein: 12 grams; carbohydrate:
43 grams; fat: 18 grams; cholesterol: 5 miligrams; fiber: 3
grams.
Approximate Nut Macronutrient Composition in One Ounce of Dried Nuts *

                         Calories            Total         Saturated
                                            Fat (g)         Fat (g)

Almonds                     165              14.6             1.4
(24 nuts)

Brazil Nuts                 186              18.8             4.6
(8 medium nuts)

Cashews                     163              13.1             2.6
(12 nuts)

Hazelnuts, Filberts         179              17.8             1.3
(12 nuts)

Macadamia Nuts              199              20.9             3.1
(12 nuts)

Peanuts                     166              14.1             2.0
(35 pieces)

Pecans                      189              19.2             1.5
(15 halves)

Pine Nuts                   160              14.4             2.2
1 ounce

Pistachios                  164              13.7             1.7
(47 nuts)

Walnuts, English            182              17.5             1.6
(14 halves)

                      Manounsaturated   Polyunsaturated   Protein (g)
                          Fat (g)           Fat (g)

Almonds                     9.5               3.1             5.6
(24 nuts)

Brazil Nuts                 6.5               6.8             4.1
(8 medium nuts)

Cashews                     7.7               2.2             4.3
(12 nuts)

Hazelnuts, Filberts        13.9               1.7             3.7
(12 nuts)

Macadamia Nuts             16.5               0.4             2.4
(12 nuts)

Peanuts                     7.0               4.4             6.7
(35 pieces)

Pecans                     12.0               4.7             2.2
(15 halves)

Pine Nuts                   5.4               6.1             6.8
1 ounce

Pistachios                  9.3               2.1             5.8
(47 nuts)

Walnuts, English            4.0              11.1             4.1
(14 halves)

                         Fiber (g)

Almonds                     3.1
(24 nuts)

Brazil Nuts                 1.5
(8 medium nuts)

Cashews                     0.9
(12 nuts)

Hazelnuts, Filberts         1.7
(12 nuts)

Macadamia Nuts              2.6
(12 nuts)

Peanuts                     2.3
(35 pieces)

Pecans                      2.2
(15 halves)

Pine Nuts                   1.3
1 ounce

Pistachios                  3.1
(47 nuts)

Walnuts, English            1.4
(14 halves)

* Information taken from Jean A. T. Pennington, Bowes and Church's
Food Values of Portions Commonly Used, 17th ed. (Philadelphia:
Lippincott-Raven Publications, 1998).

Storing Nuts

As nuts age, they can become rancid. To ensure they will stay fresh as long as possible, proper storage techniques are important. An open package of shelled nuts will last about 36 months in the freezer, 24 months in the refrigerator, and 18 months in your pantry. For best results store your nuts in an airtight container in the freezer. Always smell and taste prior to using in a recipe.

Roasting Nuts

Oven roasting: On an ungreased cooking sheet, spread nuts evenly across pan. Bake for 5-12 minutes in a 350[degrees]F oven; stir once or twice. Remove from cooking sheet to cool. Nuts may continue to brown as they cool.

Stove-top roasting: In a heavy skillet, heat nuts over a medium heat. Constantly stir nuts until they turn a light brown (about 3-8 minutes).

Jana Bowen, student dietitian at Loma Linda University (LLU) in Loma Linda, California, looks forward to a career in community nutrition. Georgia Hodgkin, Ed.D., R.D., F.A.D.A., serves on the LLU faculty in the School of Allied Health Professions, Department of Nutrition and Dietetics, Loma Linda University, Loma Linda, California.