My dad used to keep a wooden bowl filled with unshelled nuts. He’d crack a few to stave off his hunger until dinner was ready. As kids we loved to search for our favorite varieties or compare who cracked the nut with the least mess. The goal was to get a whole big piece out of the shell instead of little pieces. Like it was some kind of reward! FYI: extra points to get the walnut (the hardest) out intact.
Dad kept the bowl filled only in the colder months. I think it was a throwback to growing up eating foods more readily available for the season. Nuts are harvested in the fall and easy to keep fresh during the winter. Dad (and probably Mom) knew that a handful of nuts are a healthy way to satisfy hunger. Nuts provide plant protein, unsaturated fats (that’s the healthy kind!) and fiber. Just a handful of nuts can aid in weight control, improve heart health and related factors like cholesterol. They contain inflammation-fighting omega-3s, antioxidants and other beneficial vitamins and minerals. Plus, studies show that some nuts can enhance brain health and even fertility in men.
Nuts can be higher in calories than other snacks, so be careful about portions. I think this is why my dad preferred cracking nuts himself. The effort slows you down so you can become satiated before overindulging. He’d say “put some muscle into it! It’s good for your hands”. That was Dad, always trying to make us stronger and better!
We still fill that very same wooden bowl with unshelled nuts all winter long. Our kids enjoy cracking the nuts and I feel good about this kind of snack. There is nothing processed or over salted about nuts straight from the shell! I also use nuts in many of my recipes. There are numerous delicious ways to add heart-healthy nuts to our diet. We like to toss them into salads, sprinkle on top of soups or crush as a coating for fish or chicken. Yes, even nuts in our brownies add nutrition!
You can search in your DinnerTime Recipe Box to find new and exciting recipes. Try searching for “Nuts” or type in the specific nut variety, such as “Almonds”.
If you indicated in your DinnerTime Profile that you are allergic to nuts, a red alert will appear for those recipes containing nuts, so you know to avoid them. Conversely, if you love nuts, identify them as a “loved” ingredient to see more recipes including nuts in your DinnerTime Meal Planner.
Tips for cooking with nuts:
Nuts are great raw, fresh out of the shell, however there are a few tips to enhance your experience cooking with nuts.
Toasting and Roasting:
Both methods bring out the natural oils in the nuts, thus enhancing the flavors.
Toasting: The frying pan method is commonly referred to as toasting. Toasting nuts doesn’t take long, but you want to keep your eyes on the nuts to not burn them. Place nuts in dry pan (no oil needed) in a single layer over medium heat. Stir often, for 3-5 minutes. Smaller nuts will take less time than larger varieties. Look for the little toasty marks and take off the burner to cool.
Roasting: Pre-heat oven to 350 ºF. Spread nuts in single layer on sheet pan and place in oven. Lighter, more tender varieties such as pistachios, walnuts and pecans will take 6-8 minutes. More dense nuts like hazelnuts, almonds and macadamias will take approximately 8-10 minutes.
Storing:
Store at room temperature for up to three months, but shelled and unshelled nuts are best if stored in refrigerator (up to 6 months) or freezer (up to 1 year) to avoid fluctuations in temperature. Pecans, peanuts, and walnuts are more prone to spoiling quickly. Cashews and almonds will last longer before going bad.
Keep in airtight containers. Heavy plastic, glass or even ziplock bags can be effective protection.
Do a sniff test: If the nuts smell rancid (smell like paint or nail polish), then they have gone bad. Light, oxygen or heat will speed up their likelihood of spoiling.
Fun facts:
- Keep nuts away from onions and other high-odor foods. They tend to take on the smell of things around them. (gross…onion smelling cashews!)
- America’s favorite nut, the peanut is not actually a tree nut. Peanuts are legumes, in the same family as beans.
We’re nuts for these recipes!
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Super easy and tasty.
This delicious dish is ready in only 15 minutes!
Crushed almonds and parmesan boost up the flavor for this fish dish.