Go Nuts this Holiday!
Walnuts, pecans and almonds are all being harvested, and some say that winter provides the best flavor you’ll have all year. They are great raw or roasted, and can be used in a whole slew of recipes; from salads and appetizers to desserts. Like their produce counterparts, fresh nuts are good for you too!
Everyone loves toasted nuts because toasting intensifies their flavor. Why not make some yourself — it’s easy! First, crack the nuts and separate the meat from the shell. Next, fire up a skillet (high temperature) and spread pecans, walnuts, almonds, pine nuts, etc. over its surface. Stir constantly. Keep a constant eye on them during the process — nuts can turn from brown to black in seconds. Nuts can also be toasted in the oven (or a toaster oven). Spread on a cookie sheet, then bake at 400°F for 5 to 10 minutes. Be sure to stir the nuts occasionally while roasting. Broken pieces will toast faster than whole nuts. When the nuts start to turn brown, remove from the heat and reserve for use in salads, pasta, baked goods and more.
Why Walnuts? Check out this recent report on walnuts by Harvard scientists. After reviewing 13 different studies on walnuts, researchers found diets rich in walnuts can significantly decrease total and low-density lipoprotein (LDL) cholesterol during short-term trials. Walnuts also have significantly higher amounts of omega-3 fatty acids as compared to other nuts.
Awesome Almonds! Consider this, just one ounce of almonds contains 12% of your daily allowance of protein and 35% of your daily allowance of vitamin E, plus almonds are loaded with magnesium, phosphorus, zinc, calcium, folic acid and fiber.
Perfect Pecans! Lastly, the delicate pecan with its rich flavor is great for your heart and overall health as well. Pecans contain iron, calcium, vitamins A, B, and C, potassium and phosphorous. According to a New Mexico State University research study, simply adding pecans to an average self-selected diet lowered “bad” LDL cholesterol levels by six percent in study subjects.
To try a southern inspired holiday nut recipe, and for other New Leaf holiday fare, go to our Holiday Recipe page.
Happy Holidays! Mark
Home Grown
with Mark Mulcahy,
New Leaf’s Produce Coordinator
|
Back
