Today's Tree-Nut Craze

A great source of protein, vitamin E, fiber and other essential nutrients, nuts are not just eaten as snacks or found in trail mixes anymore. In fact, nuts are finding appeal everywhere, rolling themselves into food and beverage applications across the board.

Always almondsAlmonds, the most widely grown of all tree nuts, are the kernel of the almond-tree fruit. Two types, sweet and bitter, exist; the latter is nonedible.

Nonpareil, Mission, California and Carmel are all sweet almond varieties. Nonpareils are easiest to add to many dishes because they are blanched and cut for processed forms. Missions, with their thick, stout shell, have a deep-brownish-red skin. California almonds have medium-thick shells and are slightly darker than nonpareils. Carmel almonds, a sub-variety of the California type, have soft shells.

One serving (28 grams) has 14 grams of fat; 10 of those grams are monounsaturated. A significant source of the antioxidant vitamin E, 1 oz. of almonds provides 37% of the USDA’s daily value. Almonds are also a great protein source; one serving provides 7 grams. They’re rich in calcium, magnesium and phosphorus, as well.

Almonds come in more forms than any other tree nut: shelled, unshelled, chopped, sliced, slivered or whole; raw, roasted, peeled or blanched; and salted, smoked and spiced, just to name a few. They can vary in appearance, texture and flavor, and have application in candy, baked goods, dairy products, prepared foods and cereals.

Working in walnutsSecond behind only almonds in terms of universal appeal, walnuts add a gourmet touch to snacks, appetizers, stuffing, stir-fries and salads. Chopped walnuts are found in baked foods as well, including brownies and cookies.

The most common walnuts are the English (California) variety. Originally from the Middle East, these nuts don’t grow in England; the name comes from the English merchants who transported them to the nation’s colonies. English walnuts have a thin, easily cracked shell, and a sweet flavor with slight bitterness from its dark-brown edible skin. Other walnut varieties include black, American, Chinese, Japanese and butternut or white.

One serving of walnuts (28 grams) has 19 grams of fat, of which 1.5 grams is saturated. Although walnuts are higher in fat and lower in protein (1 gram per serving) than the other tree nuts mentioned, the amount of omega-3s present still gives them an impressive nutritional profile. According to the California Walnut Commission, Sacramento, CA, studies show omega-3s lower cholesterol, reduce heart-disease and stroke risks, and possibly reduce the risk of arthritis. Studies also suggest that 2 grams of essential fatty acids (found in a serving) per day is sufficient to retrieve these benefits.

A punch of pistachioOriginally found in the desert regions of the Middle East’s Holy Land, pistachios come from the pistacia plant, one of nine species of aromatic shrubs and trees. Legend has it that lovers sat underneath the trees in the moonlight to hear pistachios crack open, a promise of good fortune.

A good source of protein and complex carbohydrates, one serving of pistachios (28 grams) has 3 grams of dietary fiber, 300 mg of potassium and 0.48 mg of vitamin B6. It also contains 13 grams of fat; 1.5 grams are saturated fat.

Kathleen E. McMahon, Ph.D., R.D., of the California Pistachio Commission, Fresno, CA, states that pistachios’ monounsaturated fats play a role in heart-disease reduction by decreasing total cholesterol and LDL cholesterol levels.

Pistachio forms include in-shell, roasted, salted and unsalted. Users can coarsely chop and sprinkle pistachios — found in sweet and savory applications, and popular in Indian and Mediterranean cuisine — over desserts, ice cream and salads, or add them in baked goods or custards, for a sweet, nutty flavor.

Pecans, not just for pieThe pecan tree, part of the walnut family, is distinguished by its thin-shelled nuts with sweet kernels. Pecans are elliptic to oblong in shape, and have a round cross-section, smooth shells and black markings. More than 300 varieties exist.

One serving (28 grams) has 20 grams of fat, 2 grams of which are saturated. Pecans also offer a good source of fiber and more than 19 vitamins and minerals, including vitamins E, A, and several B vitamins, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese and zinc.

Pecans contain alpha- and gamma-tocopherol forms of vitamin E, a vitamin that, according to Sue Taylor, R.D., director of nutrition communications for the Atlanta-based National Pecan Shellers Association, “protects our bodies when chemical reactions produce oxidation in the body. Antioxidants serve as a tool that inhibits oxidative stress that can be detrimental to many cellular functions.” Most people think of pecans in pie. However, these nuts find application in other areas, including ice cream, cookies, desserts, entrées and stuffing.

Heavenly hazelnutsNatural and roasted are the two forms of hazelnuts, also known as filberts. (People believe the name filbert was created because the nut’s long husk was considered “full beard” in Old English.) Both are available in several forms — whole, diced, sliced and meal (finely ground) — the skin is removed from roasted hazelnuts. European, American, Turkish and beaked filberts are the most common types available.

One serving of hazelnuts (28 grams) has 16 grams of fat, 1 gram of which is saturated fat. Hazelnuts provide protein, complex carbohydrates, dietary fiber, iron, calcium, magnesium, potassium and vitamin E. They are low in sodium and sugar, and, like other tree nuts, are cholesterol-free.

The rich flavor of hazelnuts is described as sweet and buttery, and roasting, chopping or grinding intensifies their flavor. They maintain their taste well when mixed with other ingredients, making them an excellent addition to confectionery items.

Though some may worry about nuts’ fat content, very little of it is saturated fat. Nuts mainly contain polyunsaturated and monounsaturated fats — the “good fats.” Unsaturated fats help absorb vitamins and provide a concentrated energy source that cells store for future use. USDA suggests that up to 15% of daily calories should come from unsaturated fats.

Helen Dean Brewer is a freelance writer from Chicago. She has a M.S. in American literature from Harvard University, Boston, and has written a novel scheduled for publication next year.

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