Believe it or not, there are such things as healthy fats and they happen to be abundant in nuts. Most nuts are high in monounsaturated fats-the type that can lower your risk of heart attacks and heart disease. Walnuts are unique since they contain mostly polyunsaturated fats in the form of omega-3 fatty acids, which are found in salmon and other fatty fish and are believed to help lower triglycerides, prevent inflammation, reduce cancer risk, and thin the blood. Additionally, nuts are a great source of the elusive dietary vitamin E. Hazelnuts, almonds, cashews, and pecans all offer varying amounts of this under-consumed antioxidant. Selenium, which is vitamin E's antioxidant partner, is also found in nuts, especially Brazil nuts. Almonds and hazelnuts (also called filberts) contain some calcium, too. Most nuts contain a fair amount of potassium and iron, as well as B vitamins, zinc, copper, and magnesium. Although nuts are high in healthy fats, those fats still contribute a lot of calories per gram. A 1-ounce serving (about 4 cup) can have between 150 and 200 calories, so remember to use strict portion control and allow yourself up to 1 ounce per day (about a handful). Pine nuts are on the lower end of the fat and calorie scale with about 14 grams of fat and 150 calories, while pecans and macadamias are on the higher end, with about 20 grams of fat and 200 calories. That's a lot of fat for those of us who watch it, but the way I see it is we need to eat fat every day and the fats in nuts proffer health benefits that other fatty foods may not. Nuts also offer protein, which is helpful for vegetarians, with one ounce containing between 3 and 7 grams of protein. Since nuts come from trees, they also contain fiber—about 2 to 3 grams per serving. At Gelson's, you can find nuts in the produce department, the baking aisle, and at the check stands. My favorite brand is Flanigan Farms, since their high-quality nuts are either raw or dry-roasted without any added salt, preservatives, or other ingredients. Look for nuts that are in well-sealed and dated packages without extra air in them. At home, keep them in the refrigerator in tightly sealed bags or containers. Otherwise, heat, light, and air will cause them to turn rancid quickly, rendering them inedible (rancid oils are carcinogenic). Ground, chopped, and roasted nuts spoil faster than whole, raw nuts, so store them whole, then chop and toast them just before using. Toasting nuts enhances their flavor and texture and you can do it either in a dry skillet over medium heat or at 350° in the oven (in a single layer on a baking sheet). Shake the pans occasionally and remove them from the heat the second you can smell them, about the time they start to brown. Allow them to cool before use (use the freezer if you're in a big rush). Nuts pair well with everything from vegetables to fruit, meat, fish, and, of course, chocolate. This month, try my recipes for Savory Butternut Squash Soup, Cashew-Crusted Halibut, Spinach with Pine Nuts and Currants, and Nutty Fudge.
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ometimes you feel like a nut, and sometimes you feel like a lot of nuts—and that's OK! Just keep it down to a handful a day. A formerly taboo food, nuts are making a comeback in the healthy food arena.