Good Taste / March 2007
Going Nuts
Richly nutritious and flavorful, nuts have been a dietary staple since the beginning of human history. An archaeological dig in Israel found seven varieties of nuts and the stone tools to crack them open, indicating nuts formed a major part of people’s diet several hundred thousand years ago. Nuts satisfy hunger and provide energy, but research has proved they also contain potassium, magnesium, iron, phosphorous, zinc, vitamin E, selenium, copper, calcium and thiamin. Plus, they provide antioxidants for even more health benefits.
Walnut remains from 50,000 BC have been discovered in Iraq and there is evidence early Greeks and Romans enjoyed walnuts. Walnuts were brought to California by Franciscans from Spain in the 18th century and California produces much of the world’s supply today.
Walnuts contain numerous vitamins and minerals, including vitamin A, potassium, and magnesium, but new studies show they are also a significant source of omega-3 fatty acids which can lower LDL cholesterol and may reduce the risk of heart disease.
In Texas, archaeological excavations have found remains of pecans along with human artifacts dating to 6100 BC. The pecan, native only to North America, was a staple in diets of natives and early settlers. The US still produces 80% of the world’s pecans.
Pecans are a good source of vitamin B1, protein, magnesium, and fiber and may be helpful in fighting some cancers.
Almonds, found in excavation sites in Cyprus and Greece, were among the earliest cultivated foods. Arabian marzipan, a sweet paste made from ground almonds, was brought back by returning Crusaders in the 11th century and remains popular.
Almonds contain calcium and magnesium, vitamin E, and phytochemicals which may help protect against cardiovascular disease and cancer. They contain the same high levels of several antioxidant compounds found in many fruits and vegetables. A serving of almonds contains the same amount of antioxidants as a serving of broccoli.
One of the oldest agricultural crops, hazelnuts are believed to have originated in Asia before extending into Europe. A 2838 BC Chinese manuscript declared them one of five sacred nourishments bestowed on human beings. Hazelnuts are also known as filberts after St. Philbert, a 7th century abbot, because the nut usually ripens on August 29, St. Philbert’s day. ‘Hazel’ nut is from an old English word for hood or bonnet. The first hazelnut seeds arrived in America in 1629. Today, the principal hazelnut producing countries are Turkey, Spain, Italy and the US Hazelnuts contain 6% calcium and 6% iron in addition to protein and fats.
The cashew nut is really a seed. Native to Brazil, it’s been widely cultivated in India and Africa since the 1500’s. Cashews always come shelled because of a caustic oil between the outer and inner shells that must be removed. Cashew trees may only produce 10 pounds of edible cashews each year. Lower in fat than almonds, walnuts, peanuts or pecans, cashews provide protein, fiber, potassium, iron, and zinc.
Brazil nuts, native to South America, are actually large seeds, arranged in a 4-6 pound pod. Brazil nuts were introduced in Europe when Dutch traders brought them in the late 17th century. Brazil nuts contain 17% protein, are high in fat and very high in selenium, containing perhaps over 200 times more than most foods. They also contain potassium, phosphorus, calcium, and Vitamin B.
The peanut isn’t a nut but a legume, a member of the pea family. Peanuts originated in South America, used by Indians for over 2000 years. Spanish and Portuguese slave traders introduced them to Africa and Europe, and slaves brought them to the US. “Goober,” is derived from the African term for peanut, “nguba”. Peanuts are a good source of B vitamins, essential for energy, protein metabolism, and synthesis of red blood cells.
Macadamia nuts originated in Australia. In the late 19th century, they were brought to Hawaii where 90 per cent of the world’s supply is grown today. Named for John McAdam, the Scottish-born chemist who first cultivated them, Macadamia trees were originally grown only for ornamental purposes, and not commercially cultivated until 1858. Macadamia nuts have no cholesterol and their oil is very high in monosaturated fat.
Archaeological evidence in Turkey shows pistachios were used for food as early as 7,000 BC. The pistachio was introduced to Italy in the first century AD and in the US in 1854. The tree with the uniquely characteristic green nut takes about seven years to bear its first fruit. Pistachios are an excellent source of protein and a good source of vitamin E.
Pine nuts are seeds of several varieties of pine trees around the world. Also known as pinon and pignola, pine nuts have been eaten in Europe and Asia since the Paleolithic period and used for centuries in a variety of international cuisines. It takes about 15 years before pine trees start producing large amounts of cones, but they can be productive for 100 years. The cones are mostly hand-harvested and dried in the sun so seeds can be removed, a labor intensive process they makes pine nuts expensive. Pine nuts are low in sugar, very low in sodium, have no cholesterol and contain about 31 grams of protein per 100 grams of nuts, the highest of any nut or seed.
According to the Department of Agriculture, one serving of nuts is about 28 peanuts, 22 almonds, 20 pecan halves, 18 cashews, 14 walnut halves, 7 brazil nuts, 20 hazelnuts, 12 macadamia nuts, 47 pistachios, or two tablespoons of peanut butter.
Most fat in nuts is unsaturated, or “good,” fat, but, that’s just one reason for the renewed interest in nuts. They also are loaded with protein, vitamins E and B, folic acid, niacin and minerals like selenium, phosphorus and potassium. The omega-3 fatty acids in walnuts are of particular interest.
Nuts add interest and health benefits to any diet, as a snack, or in cereal, yogurt, salads, main dishes or vegetables. Plain entrees can be perked up with a nut crust. Mix equal parts prepared bread crumbs and finely chopped, toasted nuts. Dip meat, fish or chicken into the mixture, pressing to coat, then bake or sauté.
To release their natural oils and flavors, toast nuts in a single layer in a baking pan in a 350 degree oven and bake 5 to 10 minutes, stirring once, until nuts are slightly brown. PL
Grape and Almond Salad
6 Cups seedless grapes
8 ounces sour cream
1⁄2 Cup almonds
1⁄2 Cup sugar
1⁄2 tsp butter flavoring
1⁄4 tsp almond flavoring
Rinse and pluck grapes. Mix all ingredients gently. Serve right away or refrigerate.
Pecan Chicken Salad
1/2 Cup pecan pieces or walnut pieces
1 Cup red seedless grapes
1 kiwi, peeled and sliced
2 pears, peeled cored and sliced
1 Cup cooked boneless chicken breast, cut into bite size cubes or strips
10 Cups mixed salad greens or 2 (6-ounce) bags washed salad greens
1 Cup ranch style or honey mustard salad dressing
Spread nuts on baking sheet and toast in a preheated 300°F oven for 5-10 minutes. Remove from oven, set aside and cool to room temperature. In a 3-quart bowl, combine grapes, kiwi, pears, chicken and salad greens. Toss with dressing and top with toasted pecans. Serves four as a main dish.
Deviled Pecans
6 TBSP butter or margarine
1 tsp garlic salt
1/2 tsp salt
1 tsp chili powder
4 Cups pecan halves
Melt butter or margarine; add salt, onion and chili powder. Stir in pecans, coating well. Spread on a 15 x 10-inch baking pan. Bake at 350 degrees F for 20 to 25 minutes. Drain and cool on paper towels. Makes 4 cups.
Honey-Fire Nuts
4 Cups whole almonds or Brazil nuts
1 TBSP ground cumin
1 TBSP honey
1 TBSP apple juice or water
1 1/2 tsp crushed red pepper flakes
Place nuts in large bowl and lightly spray with water. Sprinkle with cumin, tossing well. In small saucepan over low heat, combine honey, apple juice and red pepper flakes. Bring to boil. Remove from heat and drizzle over nuts. Place nuts on ungreased baking sheet. Bake at 300 degrees for 30 minutes, turning every 10 minutes until lightly browned.
Before serving, heat cooled nuts for a few minutes in a 300 degree oven. Best served warm.
Lemon-Walnut
Green Beans
3 pounds small green beans
1/2 tsp salt
1/3 Cup butter or margarine
12 sliced green onions
2/3 Cup chopped walnuts, toasted
1-1/2 TBSP chopped fresh or crushed dried rosemary
3 TBSP fresh lemon juice
1-1/2 TBSP grated lemon rind
Sprinkle beans with salt, and arrange in a steamer basket over boiling water. Cover and steam 8 to 12 minutes or until crisp-tender. Plunge beans into cold water to stop the cooking process; drain. Melt butter in a Dutch oven over medium-high heat; add green onions, and sauté until tender. Add green beans, walnuts, rosemary, and lemon juice; cook, stirring constantly, until thoroughly heated. Sprinkle with lemon rind. Serve immediately. From Ultimate Southern Living Cookbook.
Sicilian Chicken Breasts
4 chicken breasts
4 TBSP olive oil
4 tsp lime juice
3 ounces pine nuts, toasted
2 cloves of garlic, crushed
1/2 Cup white wine
thyme to taste
rosemary to taste
salt and pepper to taste
Fry chicken breasts in olive oil with the herbs until they are golden. Add wine, garlic, pine nuts and lime juice and bring to a boil. Let the sauce thicken at low heat until the chicken pieces are cooked. Serve the chicken with the sauce on top. Yields: 4 servings
Crispy Catfish
1/2 Cup whole almonds, toasted
3 TBSP cornmeal
2 TBSP Parmesan cheese
2 TBSP chopped parsley
1 TBSP flour
1⁄2 tsp lemon-pepper
2 pounds catfish fillets
2 TBSP lemon juice
Finely crush or grind almonds. Combine ground almonds, cornmeal, Parmesan cheese, parsley, flour and lemon-pepper in mixing bowl. Dip fillets first in lemon juice, then in almond mixture to coat thoroughly. Place coated fillets on baking sheet. Bake at 400° F for 8 minutes, or until fish is cooked through. Garnish with parsley sprigs and lemon wedges. Serves six.
Chocolate Mocha Dusted Almonds
1⁄2 Cup confectioners sugar
1 TBSP cocoa
1 TBSP instant coffee granules
2/3 Cup milk chocolate chips
2 Cups natural almonds
In a large bowl, combine confectioners sugar, cocoa and instant coffee; set aside.
Pour chocolate chips into a 1-quart glass measuring cup. Microwave on MEDIUM until most chips appear soft and shiny (3 to 3 1/2 minutes). Stir until smooth. Stir almonds into chocolate until completely coated. Spoon chocolate covered almonds into confectioners sugar mixture. Toss with fork until almonds are separated and evenly coated. Spread on wax paper-lined baking sheet. Refrigerate 1 hour to set chocolate. Store in airtight container in refrigerator. Yields about 2 cups.
Copyright © 2007 A Woman's View. All rights reserved.
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