You’ve Got to Be Nuts! (Or at Least Eat Them)
November 29, 2011
•Le Cordon Bleu
•Portland
• 0 Comments
You’ve Got to Be Nuts! (Or at Least Eat Them)
Sure we all like a sprinkle of peanuts on a hot fudge sundae, but nuts are much more than a tasty dessert topping. They are vitamin-rich, nutrient-dense superfoods. As little as a handful a day can help you resist diseases like high blood pressure, diabetes, infection, arthritis, heart disease, certain cancers, and many others. And with Portland cooking schools putting more emphasis on healthy food choices, they are perfect foods to be added to recipes and menus.
Nuts Are All That … And Then Some
Other than some green vegetables, no other food packs as much good nutrition into such a small package. Here is a list of just a few of the vital nutrients that nuts contain:
- Protein
- Omega-3 fatty acids
- Antioxidants like resveratrol, carotenes, lutein, and vitamin E
- Vital minerals like iron, magnesium, copper, selenium, and manganese
- Many B-complex vitamins like riboflavin, niacin, thiamin, and folates
They are also excellent sources of necessary monounsaturated fats, which play a key role in preventing coronary artery disease and strokes.
The Best of the Best
While all nuts possess some or all of the nutritional benefits listed above, none of them can compare to the common walnut. In study after study, walnuts are being confirmed as genuine superfoods. High in protein, monounsaturated fats, vitamin E, protective antioxidants, and the omega-3 fatty acid ALA, walnuts can contribute to nearly every aspect of your body’s health. From heart health to mental health to weight management there seems to be nothing walnuts can’t do.
Culinary Uses for Nuts
Nuts can be used in a myriad of ways beyond the aforementioned dessert topping. One of the best is simply to grab a handful, about one once shelled, and treat yourself to a mid-afternoon snack. The protein and fat density will keep you full and going until dinner. Most nuts are delicious in salads and ground into nut butters. Some of the most common are peanut butter, cashew, and almond butter.
Many Mediterranean and Asian cultures add nuts to entrees like Pad Thai, Kung Pao, skordalia, andrice pilaf for additional texture, thickness, and counter-balancing earthy flavors.
A Pastry School Favorite
And, of course, there seems to be no end to how you can prepare nuts as a dessert. Pastry schools have long used nuts as both a main ingredient and delicious accouterment. From banana nut bread to baklava to candied nuts, nuts appear in the desserts of almost every cuisine around the world. The rich taste and texture make a perfect counter balance to the sweetness of sugars and fruits.
The Case for Nuts
High in energy and nutrients nuts are capable of delivering a large amount of nutrition in small servings. They are perfect additions for salads and desserts and even make a much better afternoon snack than that piece of fruit you’ve got your eye on. Research suggests that eating only a couple of ounces of nuts a week can significantly impact your dietary health. What are you waiting for? Go get (some) nuts.
This article is presented by Le Cordon Bleu College of Culinary Arts in Portland. Le Cordon Bleu College of Culinary Arts in Portland offers culinary arts and pâtisserie and baking training programs in Portland, Oregon. To learn more about the class offerings, please visit Chefs.edu/Portland for more information.
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