Every morning, after my bowl of Greek yogurt topped with fruit, berries and granola, I reach for the bag of Brazil nuts to get my daily dose of selenium. One large Brazil nut is all that’s needed for the recommended daily allowance of this essential vitamin. Later on in the day, I might sprinkle some walnuts on my salad, or if I need a snack I’ll reach for the bowl of pistachios on my kitchen counter. Nuts keep me satiated throughout the day, while at the same time making me happy that I’m doing something good for my body. Nuts are not only delicious, but also versatile and packed with nutrients. Incorporating a variety of nuts into your diet can provide numerous health benefits, from boosting heart health to helping you maintain a healthy weight. Almost all nuts have some sort of positive attribute, but here I’ve chosen to highlight five of the healthiest nuts experts suggest that you should consider adding to your daily routine:
Almonds
Almonds are a powerhouse of nutrition. They are rich in vitamin E, magnesium, and fiber. Vitamin E acts as an antioxidant, protecting your cells from damage, while magnesium supports muscle and nerve function. The fiber in almonds helps keep you feeling full, which can aid in weight management. Enjoy them raw, roasted, or as almond butter spread on whole-grain toast.
Walnuts
Walnuts are unique among nuts because they are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Omega-3s are known for their heart health benefits, including reducing inflammation and improving cholesterol levels. Add walnuts to your salads, yogurt, use in place of pine nuts in a pesto, or simply enjoy a handful as a snack.
Pistachios
Pistachios are not only tasty but also lower in calories compared to many other nuts. They are high in protein and fiber, which can help you feel full and satisfied. Additionally, pistachios are rich in antioxidants, which can help protect your cells from damage. Try them as a snack or sprinkle them over your favorite dishes, from salads to roasted vegetables, for a delightful crunch and flavor boost.
Cashews
Cashews are creamy and delicious, making them a favorite in many dishes. They are a good source of healthy fats, protein, and essential minerals like zinc and magnesium. These nutrients support immune function and bone health. Use cashews in stir-fries, curries, smoothies, or as a base for dairy-free sauces and desserts.
Brazil Nuts
Brazil nuts are incredibly nutrient-dense, particularly known for their high selenium content. Selenium is a powerful antioxidant that plays a crucial role in thyroid function and immune health. Just one or two Brazil nuts a day can provide your daily recommended intake of selenium. Enjoy them as a snack or add them to your trail mix.
Frequently Asked Questions about Nuts Answered:
As a chef, I get many questions about how best to prepare and store nuts, as well as requests for ideas on how to incorporate them into our day. Here’s a cheat sheet covering the most FAQs, plus a few of my favorite recipes should you need some inspiration.
Do I really need to toast nuts before using them in a recipe?
Usually, yes. Toasting nuts brings out the flavor, and will provide a deeper nuttier note than a non-toasted nut. If you have a toaster oven, putting the nuts on a tray is the easiest way I’ve found to quickly toast nuts, but you could also use a dry pan on the stovetop to get them nicely browned. Nuts are done when they smell fragrant and are golden brown. They can easily burn with too much heat, so watch them carefully.
How long do nuts last, and how should I store them?
Most nuts will last at room temperature for 3-6 months before going rancid. Almonds and macadamia nuts can go a little longer. To prolong their taste and healthfulness, you can store them in the freezer. My tip: buy nuts in bulk (more economical), and put a small portion in a container in your cabinet or pantry. Freeze the remaining nuts, replenishing the container as needed so you always have them available when you want a quick snack.
How should I be storing my nut butters?
Since the oils in the nuts are released when ground for nut butters, this product will go rancid faster than whole nuts. After opening the jar, store it in the refrigerator for the longest lasting and freshest nut flavor. Tip: if you buy a natural nut butter where the oil separate from the solids, put it upside down on your shelf when you get home. After a few days, the oils will reintegrate back into the nut solids, making it easier to stir. Once you pop it in the fridge, it should stay homogenized and will not need stirring each time you use it.
How important is it to buy organic? The jar of organic almond butter is so much more expensive!
I hear you. I often find myself staring at the shelf in the nut butter aisle wondering if I should “shell out” for organic. The short answer is, it depends. Almonds, pistachios and cashews have higher levels of harmful residues when grown conventionally, according to the experts, so it is often recommended to go organic for these nuts. Walnuts, on the other hand, have a thick outer shell that provides good protection to the nut, so it may not be as important to buy organically grown walnuts if you’re concerned about surface-level pesticides.
Do I really need to remove hazelnut skins before using the nuts in a recipe?
Yes, unfortunately. It’s a messy job, but thankfully not too difficult. Those papery skins will impact the texture of your final dish, and it’s best to remove them. Toast the nuts in a dry pan or in a toaster, then the skins will rub right off. You can use a dish towel to rub the skins off a bunch at a time, or your hands once the nuts have cooled. Don’t worry too much about getting every last piece of stubborn skin off.
Your search is over for healthy and portable breakfast treat, or mid-morning snack, that tastes great, too. These gluten-free "cookies" are quick to put together and can be made with any add-ins you prefer. I like dates and walnuts, but raisins or dried cranberries could be subbed, and any nut you happen to have on hand.
Adapted from Kalefornia KravingsThese banana bars are a more healthful addition to your daily routine. Made with almond butter, whole wheat flour, bananas, and the less-refined, coconut sugar, you can feel good about snacking on these treats and tucking them into your kids' lunchboxes. I also thoroughly enjoy them warmed with a little vanilla ice cream, but that's up to you.
This is a sort of hybrid between chia pudding and overnight oats. One thing to note, the chia seeds take 15-ish minutes to expand and soak up moisture. So, after mixing the ingredients together, you pop the bowl in the fridge, and then take it out and continue with the recipe, adding more liquid to adjust the consistency before moving on. I prefer only 2 tablespoons of maple syrup in this recipe, however if you like your oats on the sweeter side, go ahead and add a little more to taste.
This is one of those dishes that straddles between brunch fare and dessert course. Served with a honey sweetened Greek yogurt as called for in the recipe, one can argue its feet are firmly in the breakfast realm. But, if you'd like to go the other way, serve it with vanilla ice cream and enjoy as an after-dinner treat.
Order a frappé at a cafe and most likely they will blend in coffee, but really a frappé can be any sort of partially frozen beverage. My frappé is cool and frothy; a luscious glassful of almond milk, oats, walnuts, cinnamon and honey that you can enjoy any time of day. Only 6 ingredients, incredibly healthful, deliciously addictive, and reminiscent of one of the best kinds of cookies… cinnamon oatmeal.
Lots of baked oatmeal recipes call for melted butter, along with the eggs and milk, but mine uses olive oil for a sophisticated flavor. Without the requirement of melting butter, it also has the added benefit of requiring one less dish. Use a good quality, fruity olive oil, but not one that is a grassy or spicy finishing oil. This recipe comes together quickly in one bowl, but if you like you can prepare it the night before and keep it covered in the refrigerator. Bake as instructed in the morning, and top with more maple syrup, and if you are feeling decadent, a splash of heavy cream, or alt-milk to go dairy free.
Blue cheese lovers, this one’s for you. An easy, creamy gorgonzola dressing couldn’t be easier to make, and the salad itself can be assembled in under 10 minutes. Keep the dressing and the salad separate if you’d like to make this ahead, tossing just before serving.
Make sure to budget in time to cook the brussels sprouts and allow them to cool completely before assembling the salad. The rich, roasted flavor of the brussels sprouts along with the sweet crunch of the pomegranate seeds is divine. Smoked almonds add an extra texture and deepen the flavor of the dish, but it’s kept in check by a vibrant orange and garlic spiked vinaigrette. If you're a feta lover, try crumbling a little over the salad. It's optional, but adds a nice creaminess.
When springtime gives you fresh asparagus and juicy ripe strawberries, toss them into a salad with Manchego cheese and a vibrant lemony garlic vinaigrette. Add a few toasted almonds for complexity and crunch, and you have an easy, seasonal side. The salad and dressing can be prepared ahead of time and refrigerated, separately. Toss just before serving.
This is a special salad that takes only minutes to make and is easily composed. Smoked salmon, artichoke hearts and a simple fried almond garnish makes it stand apart from an ordinary weeknight salad, and the simple yet bright dressing compliments all of the rich flavors. I like to use a thick cut soft smoked salmon, but if you prefer, a hard smoked salmon can be used instead.
The flavors of autumn are present in this easy to make salad. You must allow time for the squash to roast and cool, but then it is simply arranging the ingredients in a bowl and tossing with oil and vinegar. Balsamic syrup, a thickened balsamic vinegar with a concentrated flavor, can be found with the vinegars at your grocery.
Pear, hazelnuts and blue cheese are a classic combination, but this salad gets a bright and unexpected hit of flavor from the vinaigrette. Adding lime juice to the balsamic and a touch of maple syrup enhances the ingredients to something new and bold, and entirely delicious.
A hearty winter salad that can be served on its own as a light meal or as an accompaniment to a baked pasta or roasted chicken. If you'd like to make it vegan, simply swap the feta cheese for avocado. Cooking the lentils takes a little advanced planning, as they will require about 40 minutes on the stovetop and need to cool before adding to the salad, but all else goes quickly and the dish is easy to assemble. Both the salad and the dressing can be prepared ahead of time and refrigerated separately. Toss together just before serving.
Sub grilled chicken breast if you don't happen to have turkey – but if you're looking for something more exotic to do with your Thanksgiving leftovers, this is it. I developed this curried salad for exactly that purpose. It leans toward the healthy side, amply seasoned with curry powder and cumin, grapes added for sweetness, and with cashews and celery for crunch. It's perfect sandwiched in a warmed ciabatta roll or scooped onto a green salad.
A versatile dip that shines as part of a tapas spread, it is also wonderful served alongside grilled vegetables, chicken skewers or grilled meat. The aroma when grinding the nuts, garlic and salt together is to die for, and almost worth making it for this alone. Use either sweet or smoked paprika, per your preference.
This is a great way to incorporate a gluten-free app, and even non-GF won’t miss the carbs. Endive leaves create the perfect little boat to hold all sorts of delicious fillings. Here, beets and pears are seasoned and tossed with tangy feta and sweet candied walnuts for a seasonal hors d’oeuvres. Use store-bought roasted beets if you like, to save on time.
A lightened-up slaw, and one that is bursting with flavor. Since it doesn't include mayo, you don't need to be as worried about spoilage at an outdoor summertime gathering. It is a gluten-free dish and if it is being served at a party, know that it can be made vegan if you use brown sugar instead of honey. With basil, lime, pineapple and jalapeños, this vibrant slaw will be the hit of the barbecue.
Adapted from Ottolenghi The CookbookWhen I first came across this recipe, I thought it strange to pair an autumn vegetable with a summer vegetable, and didn't pay it any attention. One day while walking around the farmers market in early fall, I saw the last of the eggplant and the first of the butternut squash together on the same table. Since then, this recipe has become one that I return to again and again at that magical time of year when both are in season. They are a natural pairing, and a delicious one.
It may sound a tad simplistic, but the trick to a good grain salad is making sure it is not water-logged. Grains can retain water from cooking and cause the dressing to dilute and the flavors to be muted. My fix for this is easy, and I’ve included it in the recipe instructions. Further to this point, canned artichokes retain a lot of water. Make sure to drain them thoroughly, and give them a squeeze to get rid of the extra moisture. This is a highly flavorful and healthy salad, full of fresh herbs, citrus, pistachios and feta.
