Who doesn’t love a handful of nuts or a bit of peanut butter? You have probably been told that “nuts are good for you”. Well what exactly does that mean? What is the correct portion size? What tasty dishes can you prepare with nuts?
Nuts contain protein, healthy fats, vitamins and minerals—thus reducing the risk of heart disease and lowering bad cholesterol levels.
Almonds are high in Vitamin E, magnesium, riboflavin and calcium. One half ounce contains 80 calories and 7 grams of fat. Enjoy one tablespoon of almond butter as delicious snack paired with a fresh apple.
Pistachios contain nearly twenty percent of the recommended allowance of vitamin B6 and thiamin. Antioxidants in pistachios (which include Lutein and beta-carotene) are like those found in dark leafy vegetables. One half ounce contains 80 calories and 6.5 grams of fat. Pistachios can jazz up your dinner by crusting your favorite fish with one half ounce of crushed pistachios and one tablespoon of panko breadcrumbs for a four once fillet.
Walnuts are the only nut with alpha-linolenic acid, an omega-3 fatty acid. They also have vitamin E and magnesium. Walnuts contain 95 calories for one half ounce and 9 grams of fat. Walnuts are delicious on top of any salad of dried cherries, arugula, grilled chicken, goat cheese, and balsamic vinaigrette.
Peanuts, also known as legumes, contain the highest amount of folate of the nut family. Peanuts contain 85 calories per one half ounce serving and 7 grams of fat. Of course, natural peanut butter is a yes!
Pecans are tasty but lower in nutrition compared to the nuts listed above. A one ounce serving of pecans contains 8% of the recommended daily value of thiamine and 16% of the recommend daily value of copper. One half ounce of pecans contains 100 calories and 10 grams of fat. Pecans are not only here for pie, they are scrumptious in a brown rice pilaf accompanied with dried cranberries, leaks and sautéed apples.
Nuts are nutritious and delicious. Keep your meals fun and exciting by adding nutrient dense nuts to different dishes.
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