There are specific ways to store different kinds of nuts. I have mentioned below for 1 pound of each variety of nuts, what the yield is/how long it would stay fresh refrigerated or frozen.
1 lb. Nuts - Yield / Store in Refrigerator / Store in Freezer
Almonds : 3 cups /9 months / 9 months
Brazil Nuts : 3 1/4 cups / 9 months / 9 months
Cashews : 3 1/4 cups / 6 months / 9 months
Chestnuts
(shell-on) : 2 1/2 cups / 4 to 6 months / 9 to 12 months
Flax Seeds : 2 2/3 cups / 12 months / 12 months
Hazelnuts : 3 1/2 cups / 6 months / 9 months
Macadamia Nuts : 3 1/3 cups / 6 months / 9 months
Peanuts : 3 cups / 3 months / 6 months
Pecans : 4 cups / 6 months / 12 months /
Pine Nuts : 3 1/2 cups / 1 month / 6 months
Pistachios
(shell-on) : 3 ½ to 4 cups / 3 months / 12 months
Pumpkin Seeds : 7 cups / 12 months / 12 months
Sesame Seeds : 3 1/2 cups / 12 months / 12 months
Walnuts : 3 1/2 cups / 12 months / 12 months
Thursday, June 18, 2009
Quick Q & A: Nuts and Seeds
Q: Is it true that all nuts are seeds, but all seeds aren’t nuts?
A: Yep, it’s true. Botanically speaking, a nut is a dry fruit with a seed that’s encased in a hard, woody shell. While all nuts are seeds (the fruit is the seed — think pecans), not all seeds are nuts (the seed can be separated from the fruit and is not one in the same —think pumpkin seeds).
Q: I’ve heard that peanuts aren’t nuts at all. Please set the record straight.
A: Believe it or not peanuts aren’t actually nuts at all, nor do they grow on trees. They’re actually legumes that grow on low vines, forcing the shells into the ground.
A: Yep, it’s true. Botanically speaking, a nut is a dry fruit with a seed that’s encased in a hard, woody shell. While all nuts are seeds (the fruit is the seed — think pecans), not all seeds are nuts (the seed can be separated from the fruit and is not one in the same —think pumpkin seeds).
Q: I’ve heard that peanuts aren’t nuts at all. Please set the record straight.
A: Believe it or not peanuts aren’t actually nuts at all, nor do they grow on trees. They’re actually legumes that grow on low vines, forcing the shells into the ground.
Wednesday, June 17, 2009
What’s so healthy about nuts for athletes?
Nuts offer far more than just calories. They are filled with hard-to-get nutrients that are often processed out of refined foods. Nut eaters tend to have a diet with overall higher nutrient quality. Nuts offer magnesium, niacin, vitamin E, copper, and manganese, as well as other phytochemicals that are health protective, like resveratrol (reduces heart disease).
If you are enjoying nuts as a recovery food after a hard workout, be sure to eat some carbs along with the nuts. While the protein and (healthful) fat in nuts abates hunger and helps build muscles, only carbs (re)fuel your muscles. Some carb/protein nut combinations include: peanut butter + banana; nuts + dried fruit; almonds + (packet of instant) oatmeal.
If you are enjoying nuts as a recovery food after a hard workout, be sure to eat some carbs along with the nuts. While the protein and (healthful) fat in nuts abates hunger and helps build muscles, only carbs (re)fuel your muscles. Some carb/protein nut combinations include: peanut butter + banana; nuts + dried fruit; almonds + (packet of instant) oatmeal.
Which nuts are best?
Ok, so now that I have convinced you to include nuts in your sports snacks (and meals), you might be wondering about the best kinds of nuts to eat. The answer is each type of nut offers its own special health benefits. Almonds have a little more fiber than cashews; walnuts have a little more polyunsaturated fat than hazelnuts; peanuts have a little more vitamin E than walnuts –but no one nut is distinctly superior to another one. So, rather than get caught up in trying to choose the “best” nut, simply buy a variety of nuts for a variety of nutrients, flavors, and health-protective attributes. Try these variations:
• Slivered almonds on your morning cereal
• A peanut butter and banana sandwich at lunch
• Trail mix with cashews and dried fruit in the afternoon
• Walnuts in your dinner salad.
• Slivered almonds on your morning cereal
• A peanut butter and banana sandwich at lunch
• Trail mix with cashews and dried fruit in the afternoon
• Walnuts in your dinner salad.
Nuts and Athletes: Love ’em or Leave ’em?
Athletes often have a love/hate relationship with nuts. They love them, but try to stay away from them. “I don’t dare keep a jar of cashews in my house. I’d end up eating them all and gaining weight,” complained one rower. Although she knows nuts are healthful and good for her, the over-ruling perception is nuts are “so fattening.”
While nuts are indeed a calorie-dense food, the good news is nut-eaters are not fatter than people who avoid nuts. That’s because nuts are satiating; that is, they stay with you and keep you feeling “fed.” A medium-sized handful of nuts (150 to 200 calories) for an afternoon snack often ends up being lower in calories than the 100-calorie pack of crackers that leads to another and yet another 100- calorie pack because you are still hungry. Snacks like crackers, pretzels and rice cakes fail to keep you satiated because they lack fiber, protein, and fat — and that’s what nuts have to offer.
A study with overweight teens highlights this point. The students were part of “The Family Lifestyle and Over-weight Prevention Program” in Houston. The teens were given a healthy after-school snack to help improve the quality of their diet: nuts and peanut butter along with fruits and vegetables (such as apple slices with peanut butter, baby carrots dipped in peanut butter, trail mix with peanuts and dried fruits). These snacks replaced the former popular choices of chips and snack cakes. The kids lost weight and kept it off — and, equally important, they liked the snacks.
When the afternoon munchies strike, I invite you to “go nuts” (in moderation) and observe the benefits of eating a handful of nuts. You may discover you are less hungry for a longer period of time.
If you are afraid the “handful” will turn into a “jarful,” remember the best way to take the power away from a “trouble food” is to eat it more often. That is, if you end up overeating nuts (or any food, for that matter), you may be thinking, “I just blew my diet by eating some almonds, so I might as well eat the whole jar to get rid of them. Then, I can get back on my diet.”
The solution to this problem is to change your relationship with nuts and acknowledge you like them: “I enjoy nuts so much, I’m going to eat them more often — at every meal and snack!” That way, you eliminate your fear of being denied of this favorite food. You won’t have to eat the whole jar, because another jar will be waiting in the pantry. While this might sound scary to over-eaters, the reality is, after three days of eating nuts at every meal and snack, you likely will be content to cut back to enjoying nuts once or twice a day (or week) and they will no longer have power over you.
While nuts are indeed a calorie-dense food, the good news is nut-eaters are not fatter than people who avoid nuts. That’s because nuts are satiating; that is, they stay with you and keep you feeling “fed.” A medium-sized handful of nuts (150 to 200 calories) for an afternoon snack often ends up being lower in calories than the 100-calorie pack of crackers that leads to another and yet another 100- calorie pack because you are still hungry. Snacks like crackers, pretzels and rice cakes fail to keep you satiated because they lack fiber, protein, and fat — and that’s what nuts have to offer.
A study with overweight teens highlights this point. The students were part of “The Family Lifestyle and Over-weight Prevention Program” in Houston. The teens were given a healthy after-school snack to help improve the quality of their diet: nuts and peanut butter along with fruits and vegetables (such as apple slices with peanut butter, baby carrots dipped in peanut butter, trail mix with peanuts and dried fruits). These snacks replaced the former popular choices of chips and snack cakes. The kids lost weight and kept it off — and, equally important, they liked the snacks.
When the afternoon munchies strike, I invite you to “go nuts” (in moderation) and observe the benefits of eating a handful of nuts. You may discover you are less hungry for a longer period of time.
If you are afraid the “handful” will turn into a “jarful,” remember the best way to take the power away from a “trouble food” is to eat it more often. That is, if you end up overeating nuts (or any food, for that matter), you may be thinking, “I just blew my diet by eating some almonds, so I might as well eat the whole jar to get rid of them. Then, I can get back on my diet.”
The solution to this problem is to change your relationship with nuts and acknowledge you like them: “I enjoy nuts so much, I’m going to eat them more often — at every meal and snack!” That way, you eliminate your fear of being denied of this favorite food. You won’t have to eat the whole jar, because another jar will be waiting in the pantry. While this might sound scary to over-eaters, the reality is, after three days of eating nuts at every meal and snack, you likely will be content to cut back to enjoying nuts once or twice a day (or week) and they will no longer have power over you.
CALORIC CONTENT OF NUTS
Calories in Nuts
An ounce of nuts—a woman-size handful or 1/4 cup— offers about 150 to 200 calories. Here’s how nuts compare:according to number of nuts per oz./ calories per ounce/calories per nut
approx.# per oz./ Calories per oz. / Calories per nut
Nut
Almonds : 28 / 170 / 6
Cashews : 23 / 160 / 7
Macadamia : 27 / 200 / 8
Peanuts : 30 / 160 / 5
Pecans : 15 / 200 /13
Walnut : 14 / 185 /13
An ounce of nuts—a woman-size handful or 1/4 cup— offers about 150 to 200 calories. Here’s how nuts compare:according to number of nuts per oz./ calories per ounce/calories per nut
approx.# per oz./ Calories per oz. / Calories per nut
Nut
Almonds : 28 / 170 / 6
Cashews : 23 / 160 / 7
Macadamia : 27 / 200 / 8
Peanuts : 30 / 160 / 5
Pecans : 15 / 200 /13
Walnut : 14 / 185 /13
Guide to Nuts
Nuts and seeds — raw, toasted, puréed or ground into flour — add flavor, nutrition and texture to just about anything we put them in. Even better, consistent evidence shows that all manner of nuts, including walnuts, almonds, hazelnuts, pecans and cashews, promote healthy arteries and cholesterol levels when we consume them in moderation. Eating a small handful of nuts about five times a week is perfect.
It’s tough to narrow down my list of favorite nuts and seeds, but I’ll do my best. Here are a number of healthful ones that I think should have a place in your pantry:
Almonds: Thankfully calcium-rich, sweet almonds — sold whole, shelled, raw, blanched, sliced, slivered, dry-roasted, you name it — are available year round in most stores.
Brazil Nuts: Brazil nuts only come from magnificent, large trees that grow wild in the Amazon rain forest. Similar to coconut in texture, the sweet, rich meat of Brazil nuts is eaten raw or roasted.
Cashews: The cashew tree is related to poison ivy and poison sumac, but don’t be afraid! This rich, curved nut — which is actually lower in total fat than most nuts — is always a crowd favorite and particularly flavorful in cookies and cakes.
Chestnuts: The lowest in fat of all nuts, chestnuts are appreciated for their flavorful contribution to soups, stuffing and stews as well as the holiday tradition of eating them roasted. Chestnuts are available fresh only in autumn, but dried, canned and pureed versions are available year round.
Flax Seeds: Flax seeds are the richest plant source of omega-3 fatty acids and are high in fiber to boot. While they’re identical nutritionally, brown flax seeds have deep, nutty flavor while golden flax seeds are mild. Add either to breads, cookies and smoothies or sprinkle on cereal and salads.
Hazelnuts (a.k.a. Filberts): Bakers and confectioners are partial to these nutrient dense nuts — which can be made into butter, flour, oil and paste — because their rich flavor and texture lend themselves so well to desserts and snack foods.
Hemp Seeds: Hemp seeds are a healthful food with an omega 3 profile very similar to flax seeds. They’re also similar in flavor to sunflower or flax seeds and can be used in or on baked goods, salads, yogurt and cereal.
Macadamia Nuts: These sinfully rich and creamy nuts have the highest fat profile of all nuts and are among the most expensive ones available.
Peanuts: Peanuts — which are actually legumes, not nuts at all — originated in South America but have become an important crop throughout the tropics and in the southern half of the U.S. They have a good deal of both protein and fiber.
Pecans: These natives to the southern Mississippi River valley are buttery and slightly bittersweet. They’re stand-outs in pies, quick breads, cakes, cookies, candies and ice cream.
Pine Nuts: Pine nuts — also called pinolos, pignon or pignoli nuts — are exactly what you think; they’re the edible seeds of pine trees. These delicious little nuts are the essential ingredient in fresh pesto and are out-of-sight sprinkled over salads.
Pistachios: Pistachios have beige shells with nuts that range from dull yellow to deep green. Primarily sold as a snack food, they’re easily adaptable to recipes where pecans or other nuts are used.
Pumpkin Seeds (a.k.a. Pepitas): Roasted pumpkin seeds are commonly eaten in casseroles, salads, soups and breads. Their rich, peanut-like flavor makes them a terrific snack food.
Sesame Seeds: Sesame seeds are frequently sprinkled on breads and cakes as a form of decoration, but they’re delicious and good-looking on just about anything. Look for black or white sesame seeds.
Sunflower Seeds: Sunflowers belongs to the daisy family and are native to North America. Their shelled seeds are delicious eaten raw or toasted, added to cakes and breads or sprinkled on salads or cereals.
Walnuts: Walnuts have come into greater favor recently because they contain omega-3 fatty acids, a heart-healthy compound. In addition to their purported health benefits, walnuts add texture and toothsome flavor to pastas, salads, stir fries and desserts.
Tips for Toasting
While nuts and seeds are certainly delicious eaten raw, toasting them brings out a tastier, richer flavor. To enhance their flavor or crisp them up, toast nuts on the stove or in the oven.
On the stove: Place a single layer of nuts in a heavy, ungreased skillet and toast for 5 to 10 minutes over medium heat, shaking the pan and stirring the nuts until they’re golden brown and fragrant, then remove them from the pan immediately and let cool.
In the oven: Arrange the nuts in a single layer in a shallow baking pan and toast in a 350°F oven for 5 to 10 minutes, stirring them occasionally.
Storing Your Nuts
It’s tough to narrow down my list of favorite nuts and seeds, but I’ll do my best. Here are a number of healthful ones that I think should have a place in your pantry:
Almonds: Thankfully calcium-rich, sweet almonds — sold whole, shelled, raw, blanched, sliced, slivered, dry-roasted, you name it — are available year round in most stores.
Brazil Nuts: Brazil nuts only come from magnificent, large trees that grow wild in the Amazon rain forest. Similar to coconut in texture, the sweet, rich meat of Brazil nuts is eaten raw or roasted.
Cashews: The cashew tree is related to poison ivy and poison sumac, but don’t be afraid! This rich, curved nut — which is actually lower in total fat than most nuts — is always a crowd favorite and particularly flavorful in cookies and cakes.
Chestnuts: The lowest in fat of all nuts, chestnuts are appreciated for their flavorful contribution to soups, stuffing and stews as well as the holiday tradition of eating them roasted. Chestnuts are available fresh only in autumn, but dried, canned and pureed versions are available year round.
Flax Seeds: Flax seeds are the richest plant source of omega-3 fatty acids and are high in fiber to boot. While they’re identical nutritionally, brown flax seeds have deep, nutty flavor while golden flax seeds are mild. Add either to breads, cookies and smoothies or sprinkle on cereal and salads.
Hazelnuts (a.k.a. Filberts): Bakers and confectioners are partial to these nutrient dense nuts — which can be made into butter, flour, oil and paste — because their rich flavor and texture lend themselves so well to desserts and snack foods.
Hemp Seeds: Hemp seeds are a healthful food with an omega 3 profile very similar to flax seeds. They’re also similar in flavor to sunflower or flax seeds and can be used in or on baked goods, salads, yogurt and cereal.
Macadamia Nuts: These sinfully rich and creamy nuts have the highest fat profile of all nuts and are among the most expensive ones available.
Peanuts: Peanuts — which are actually legumes, not nuts at all — originated in South America but have become an important crop throughout the tropics and in the southern half of the U.S. They have a good deal of both protein and fiber.
Pecans: These natives to the southern Mississippi River valley are buttery and slightly bittersweet. They’re stand-outs in pies, quick breads, cakes, cookies, candies and ice cream.
Pine Nuts: Pine nuts — also called pinolos, pignon or pignoli nuts — are exactly what you think; they’re the edible seeds of pine trees. These delicious little nuts are the essential ingredient in fresh pesto and are out-of-sight sprinkled over salads.
Pistachios: Pistachios have beige shells with nuts that range from dull yellow to deep green. Primarily sold as a snack food, they’re easily adaptable to recipes where pecans or other nuts are used.
Pumpkin Seeds (a.k.a. Pepitas): Roasted pumpkin seeds are commonly eaten in casseroles, salads, soups and breads. Their rich, peanut-like flavor makes them a terrific snack food.
Sesame Seeds: Sesame seeds are frequently sprinkled on breads and cakes as a form of decoration, but they’re delicious and good-looking on just about anything. Look for black or white sesame seeds.
Sunflower Seeds: Sunflowers belongs to the daisy family and are native to North America. Their shelled seeds are delicious eaten raw or toasted, added to cakes and breads or sprinkled on salads or cereals.
Walnuts: Walnuts have come into greater favor recently because they contain omega-3 fatty acids, a heart-healthy compound. In addition to their purported health benefits, walnuts add texture and toothsome flavor to pastas, salads, stir fries and desserts.
Tips for Toasting
While nuts and seeds are certainly delicious eaten raw, toasting them brings out a tastier, richer flavor. To enhance their flavor or crisp them up, toast nuts on the stove or in the oven.
On the stove: Place a single layer of nuts in a heavy, ungreased skillet and toast for 5 to 10 minutes over medium heat, shaking the pan and stirring the nuts until they’re golden brown and fragrant, then remove them from the pan immediately and let cool.
In the oven: Arrange the nuts in a single layer in a shallow baking pan and toast in a 350°F oven for 5 to 10 minutes, stirring them occasionally.
Storing Your Nuts
Subscribe to:
Posts (Atom)