We’ve all heard that we should add more nuts to our diet and it’s no wonder why…nuts are filled with protein, minerals, and cholesterol-lowering compounds. Wait, aren’t they high in fat? Yes, but it’s a heart-healthy fat. It’s best to incorporate a mix of different nuts, in small increments at a time, throughout the week.
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RecipePumpkin Seed, Walnut , and Blueberry Muesli
English walnuts, the walnuts we see most often, originally came from Persia. They’re rich in heart-protective alpha-linolenic acid. Walnuts are easy to shell, but they turn rancid quickly, so shell them only as you use them. They are delicious in cereals like this one, but are also great after dinner with cheese, pears, apples, and a glass of port. Authentic Italian pesto often includes walnuts as well as pine nuts. -
RecipeCauliflower with Brown Butter, Pears, Sage, and Hazelnuts
Hazelnuts, also called filberts, have numerous health benifits. They are loaded with phytosterols, one of nature’s most powerful antioxidants. Hazelnuts are delicious ground in pastries, tortes, tarts, and ice cream. Add chopped hazelnuts to a winter fruit salad, to side dishes like this one, or serve whole hazelnuts with soft cheese like Camembert or Brie. Try dressing steamed asparagus with a hazelnut vinaigrette and then sprinkle on plenty of roasted, chopped hazelnuts. -
RecipeHerb-Marinated Goat Cheese with Fruit and Nuts
Let the goat cheese sit at room temperature for an hour before lunch. Warm the bread; slice the fresh fruit into wedges. Arrange the fruit, goat cheese, and nuts on your plate, drizzle with the oil, and eat them with the bread. -
RecipeAlmond-Crusted Halibut
Almonds are a great source of vitamin E, a fat-soluble vitamin and antioxidant. They are at their peak harvest in November, just in time for holiday baking. Use them whole, sliced, slivered, chopped, or ground in cakes, cookies, candies, tarts, pies, and puddings. Their milky-mild flavor also pairs beautifully with vegetables and fish, as in the recipe at right. -
RecipeSautéed Sweet Potatoes with Orange–Mint Gremolata
Here, sweet potatoes are lightly browned and tossed with a simple gremolata—a garnish of citrus zest, chopped herbs, and garlic—for a bright hit of flavor. Toasted pecans lend crunch and richness.
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RecipeMacadamia Lace Cookies
Macadamia nuts contain a good amount of manganese, which helps the body deposit new bone tissue and aids in wound healing. They have a subtle, rich flavor, with a texture that’s more creamy than crisp. Use them like chopped walnuts in breads, cakes, and cookies like the ones at left, substitute them for pecans in a pie, or serve them with drinks, lightly toasted and salted.
