Go Nuts Go Healthy

NUTS

International Nut and Dried Fruit Foundation

I nter natio na l Nut and Dr ied Fr uit Fo und a t i o n

Throughout history, nuts have been a food staple around the world. Tree nuts are a traditional part of many ethnic cuisines, providing rich flavors that complement just about any herb, spice, fruit, vegetable, cheese or meat. Almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts... tree nuts are always a hit and a delicious addition to just about any recipe. As part of a main dish, salad, sandwich or dessert, or as snacks to enjoy for a casual party, nuts are as tasty as they are versatile. So whether your idea of entertaining is a special meal for your family, a casual picnic or party, a formal dinner or an evening experimenting with ethnic or regional cuisines, tree nuts are a perfect addition to the menu.

DID YOU KNOW THAT...

Tree nuts are cholesterol-free and chock-full of important nutrients, including protein and fiber. Theyre also a great source of vitamins such as folic acid, niacin and vitamins E and B6, and minerals like magnesium, copper, zinc, selenium, phosphorus and potassium.

ON AVERAGE, 85% OF THE FAT IN NUTS IS UNSATURATED

Yes, nuts are relatively high in fat, but most of that fat is unsaturated. Its important to look at not only the amount of fat you eat, but also the type of fat. Saturated fat can raise blood cholesterol levels, which can increase the risk of heart attack or stroke. Unsaturated fats, such as polyunsaturated and monounsaturated fats, can actually decrease low-density lipoprotein (LDL, or bad cholesterol) levels.
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ALL THREE TYPES OF FATS ARE FOUND IN VARYING AMOUNTS IN FOODS:

Monounsaturated fats are often liquid at room temperature and come mostly from plant foods such as avocados, olive oil and nuts including almonds, cashews, hazelnuts, macadamias, pecans and pistachios. Polyunsaturated fats are often liquid at room temperature and come mostly from plant foods such as walnuts, safflower, corn and sunflower oils. Saturated fats are often solid at room temperature and are found mostly in animal foods like lard, butter, the fat on meat and skin on chicken.

Tips for Toasting...

EATING NUTS MAY HELP REDUCE THE RISK FOR HEART DISEASE

For extra flavor, spread whole, chopped or sliced tree nuts in a single layer in an ungreased baking pan. Place in 350 oven and bake 5 to 10 minutes or until nuts are slightly brown; stir once or twice until lightly toasted. Remove from pan to cool. Nuts will continue to brown slightly after removing from oven.

Recent medical studies indicate that nuts may play an important role in reducing the risk for heart disease. In one study, researchers found that although the benefits were greatest for frequent nut eaters, people who ate nuts even once a week had 25% less heart disease than those who avoided nuts completely. In another study, women who ate five or more ounces of nuts per week had one-third fewer heart attacks than those who rarely or never ate nuts. Similar findings have been seen in men.

MONOUNSATURATED FATS
Numerous studies have looked at the effect of monounsaturated fats on LDL (bad) cholesterol. It appears that a diet high in monounsaturated fats can reduce the level of arterydamaging LDL cholesterol without lowering HDL cholesterol (high-density lipoprotein, or good cholesterol). In one study, people who had been following a low-fat diet (30 percent of calories from fat) were asked to increase their fat intake to 37 percent of calories. The additional dietary fat came from
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Inte rnational Nut and Dr ied Fr uit Fo und atio n

nuts and was primarily monounsaturated. Even with a higher fat intake, the study participants saw reductions in their LDL cholesterol levels.

OMEGA-3 FATTY ACIDS

Omega-3 fatty acids are commonly found in fish oils, but did you know that walnuts are a great non-fish source of this important nutrient? In addition to helping fight heart disease, omega-3s have also shown promise against arthritis and other inflammatory diseases.

International Nut and Dr ied Fr uit Fo und atio n

Coat for Flavor... Need a

YOU CAN EAT NUTS EVEN IF YOU ARE WATCHING YOUR WEIGHT

quick and easy coating to spruce up a fish or poultry dinner? Mix equal parts prepared seasoned bread crumbs and finely chopped, toasted, mixed nuts; add the herb or spice of your choice, such as basil, thyme, cayenne pepper or cumin. Dip meat, fish or poultry into crumb mixture, pressing to coat. Bake, broil or grill. Bonapptit!

Experts have found that including nuts in the diet does not appear to cause weight gain as long as total calories are controlled. Furthermore, eating just a handful (or one ounce) of nuts a day may help curb your appetite.

NUTS CONTAIN ANTIOXIDANTS AND PHYTOCHEMICALS

Researchers are continually discovering important information about the roles of antioxidants and phytochemicals in the prevention of chronic disease. Antioxidants protect against oxidation, or damage to cells in the body. Oxidation may play a role in the development of cancer, diabetes, heart and lung disease and cataracts. Common examples of oxidation in everyday life include the rusting of metal and the browning of fruit. Several recent studies show that vitamin E, specifically, may reduce the risk for cardiovascular disease and certain cancers. Some nuts, including almonds, hazelnuts, pecans and Brazils, are good sources of antioxidants such as vitamin E and selenium.
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Phytochemicals are plant compounds that appear to decrease the risk of heart disease, cancer and other chronic diseases. Examples of phytochemicals in nuts include flavonoids, phenolic components, isoflavones and ellagic acid.

Go Nuts for Nuts... Tired of the

GO MEATLESSnuts are a great source of protein. Toss some into stir-fries, salads and pasta. TOP WITH NUTSsprinkle chopped nuts on top of a bowl of soup, vegetable dish or your favorite casserole. START YOUR DAY WITH NUTSexperiment with different tree nuts in your favorite muffin or pancake recipe. Sprinkle nuts on top of yogurt or oatmeal. NUTS ARE GREAT WITH CHEESEadd your favorite tree nuts to cheese and cracker platters to serve as an appetizer or a special dessert.

NUTS FIT INTO A HEALTHY LIFESTYLE

In fact, experts recommend eating a variety of foods from the U.S. Food Guide Pyramid every day in order to get the nutrients and calories you need. Nuts fall into the Meat, Poultry, Fish, Dry Beans and Nuts Group. The recommended number of servings from this group is 2-3 per day, or 140-200 g of cooked lean meat. 65 g of nuts is equal to 28 g of cooked lean meat.

NUTRITION IN A NUTSHELL...
We all have our favorites when it comes to tree nuts; fortunately, all nuts offer nutritional benefits. Some tree nuts are higher in vitamin E or selenium, others are higher in copper or zinc. By eating a mixture of tree nuts, youre sure to get a variety of important vitamins and minerals.
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International Nut and Dr ied Fr uit Fo und atio n

same old recipes? Unexpected guests? Tree nuts can help solve these dilemmas by making an ordinary dish seem like new! Try these tips for a surprise twist and great taste that everyone will enjoy:

Nutrients in 100 g of Nuts and Dried Fruits

Nutrient Units Almonds Brazils Cashews Hazel. Macad. Pecans

Calories Proteins Carbohydrates Fibers Total fat Saturated fats Monounsaturated fats Polyunsaturated fats Cholesterol Calcium Iron Magnesium Phosphorus Potassium Sodium Selenium Vitamin A Vitamin B6 Vitamin C Vitamin E Vitamin K Carotene, beta Carotenoids Carotene, alpha Cryptoxanthin, beta Lutein + zeaxanthin

kcal g g g g g g g mg mg mg mg mg mg mg mcg IU mg mg mg mcg mcg mcg mcg mcg

575 21,22 21,67 12,2 49,42 3,731 30,889 12,07 0 264 3,72 268 484 705 1 2,5 1 0,143 0 26,22 0 1 0 0 1

656 14,32 12,27 7,5 66,43 15,137

574 15,31 32,69 3,0 46,35 9,157

628 14,95 16,70 9,7 60,75

718 7,79 13,38 8,0 76,08

691 9,17 13,86 9,6 71,97 6,180

4,464 11,947

24,548 27,317 45,652 59,275 40,801 20,577 0 160 2,43 376 725 659 3 1917 0 0,101 0,7 5,73 0 0 0 0 0 7,836 0 45 6,00 260 490 565 16 12 0 0,256 0 0,92 34,7 0 0 0 23 7,920 0 114 4,70 163 290 680 0 2,4 20 0,563 6,3 15,03 14,2 11 3 0 92 1,498 21,614 0 70 2,65 118 198 363 4 11,7 0 0,359 0,7 0,57 0 0 0 0 0 0 70 2,53 121 277 410 0 3,8 56 0,210 1,1 1,40 3,5 29 0 9 17

Source: USDA National Nutrient Database for Standard Reference, Release 22. Almonds, hazelnuts, pecans and walnuts are unroasted. Cashews, macadamias, pistachios and peanuts are dry roasted. Brazil nuts are dried, unblanched. Pine nuts (Pinus pinea and Pinus Koraiensis) are dried. Dates are Deglet noor. Apricots are dried, sulfured, uncooked. Figs are dried, uncooked. Prunes are uncooked. Raisins are Golden seedless. g = gram; mg = milligram; mcg = microgram; IU = International Units

I n t e r n at i o n a l N u t a n d Dried Fruit Foundation

Pine Nuts Pistachios Walnuts Peanuts Dates D.Apricots D.Figs Prunes Raisins

673 13,69 13,08 3,7 68,37 4,899 18,764 34,071 0 16 5,53 251 575 597 2 0,7 29 0,094 0,8 9,33 53,9 17 0 0 9

571 21,35 28,00 10,0 45,97 5,555 24,216 13,899 0 110 4,20 120 485 1042 10 9,3 262 1,274 2,3 1,93 13,2 157 0 0 1205

654 15,23 13,71 6,7 65,21 6,126 8,933 47,174 0 98 2,91 158 346 441 2 4,9 20 0,537 1,3 0,70 2,7 12 0 0 9

585 23,68 21,51 8,0 49,66 6,893 24,640 15,694 0 54 2,26 176 358 658 6 7,5 0 0,256 0 6,93 0 0 0 0 0

282 2,45 75,03 8,0 0,39 0,032 0,036 0,019 0 39 1,02 43 62 656 2 3 10 0,165 0,4 0,05 2,7 6 0 0 75

241 3,39 62,64 7,3 0,51 0,017 0,074 0,074 0 55 2,66 32 71 1162 10 2,2 3604 0,143 1,0 4,33 3,1 2163 0 0 0

249 3,30 63,87 9,8 0,93 0,144 0.159 0,345 0 162 2,03 68 67 680 10 0,6 10 0,106 1,2 0,35 15,6 6 0 0 32

240 2,18 63,88 7,1 0,38 0,088 0,053 0,062 0 43 0,93 41 69 732 2 0,3 781 0,205 0,6 0,43 59,5 394 57 93 148

302 3,39 79,52 4,0 0,46 0,151 0,019 0,135 0 53 1,79 35 115 746 12 0,7 0 0,323 3,2 0,12 3,5 0 0 0 0

Go Nuts Go Healthy

I n t e r n a t i o n a l N u t a nd Dried Fruit Foundation

Peanut-coated prawns with Brazil nut sauce

(Quantities of nuts may vary following your personal preferences.)

Ingredients for 4 people:

Prawns: - 12 raw king prawn tails - 200 g fried or roasted peanuts - 1 egg - Olive oil Sauce: - The prawn heads - 100 cc olive oil - 25 g Brazil nuts

Preparation: Prawns: chop the peanuts fairly finely. Beat the egg and dip the prawn tails in it, roll them in the chopped peanuts, then repeat once again. Fry in plenty of hot oil for a few minutes. When they have turned golden, serve with the sauce. Sauce: cover the prawn heads with oil and cook over a low heat for 15 minutes, then strain. Brown the nuts in a frying pan with a splash of oil, stirring constantly, then chop them roughly and mix into the prawn oil.

I n t e r n a t i o n a l N u t and Dried Fruit Foundation

Cheese and pistachio snacks with mixed nut salad

(Quantities of nuts may vary following your personal preferences.)

Ingredients for 4 people:

Snacks: - 4 sheets of filo pastry - 300 g soft goats cheese - 100 g rocket - 50 g raw pistachios, chopped Salad: - Mixed leaves - 150 g mixed nuts - Balsamic vinegar - Olive oil - Salt

Preparation: Spread the filo pastry sheets out on a work surface. In the centre of each one, place a piece of cheese, some pistachio nuts and some rocket. Pull the edges of the pastry up together like a parcel and bake at 200C for 7-8 minutes. Vinaigrette: finely chop all the nuts in a mortar or blender. Beat the oil, vinegar and salt together and add the nuts. Serve the snacks with the mixed salad leaves dressed with the vinaigrette.

I n t e r n a t i o n a l N u t a nd Dried Fruit Foundation

Lamb with mint, sultanas and dried apricots and a crust of pistachios and cashews
(Quantities of nuts may vary following your personal preferences.)

Ingredients for 4 people:

- 2 shoulders of lamb - 2 cloves garlic - Olive oil - Salt - Pepper - 150 cc dry white wine - 250 g dried apricots - 3 tablespoons sultanas a large bunch of fresh mint. Crust: - 100 g raw cashews - 50 g raw pistachios

Preparation: Rub the shoulders with the garlic, season them and drizzle with oil. Roast for 30 minutes at 200C. Then lower the temperature to 170C and add the wine. Roast for another 50 minutes, adding water from time to time. Remove from the oven, separate the juice, and while still hot cover with the finely-chopped pistachios and cashews. Return to the oven with the grill set on high until golden. Put the cooking juices in a pan and add the sultanas and dried apricots. Finely chop the mint and add to the sauce. Serve the shoulders with the sauce on the side.

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I n t e r n a t i o n a l N u t and Dried Fruit Foundation

Hazelnut mousse with chocolate and pecan sauce

(Quantities of nuts may vary following your personal preferences.)

Ingredients for 4 people:

Mousse: - 500 ml milk - 75 g ground toasted hazelnuts - 4 egg yolks - 150 g sugar - 40 g cornflour - 3 pasteurized egg whites Sauce: - 100 cc single cream - 100 g chocolate fondant - 50 g chopped pecans

Preparation: Sauce: heat the cream. When it comes to the boil, add the chocolate and pecans and stir until you get a thick, smooth sauce. Mousse: in a pan, mix the egg yolks with the sugar, cornflour and milk in that order. Add the hazelnuts and put on the heat. Bring just to the boil, stirring constantly, then remove from the heat and leave to cool. Beat the egg whites to soft peaks and fold into the hazelnut mix. Place the mousse in the fridge for 2 hours. When ready to serve, fill individual glasses with the mousse and pour the chocolate and pecan sauce over.

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Tips for Buying and Storing...

When buying whole, unshelled nuts, be sure to look for clean shells without cracks. Whole, raw shelled nuts should appear fairly uniform in color and size. To keep tree nuts as fresh as possible, store them in an air-tight container in the refrigerator for up to six months, or up to a year in the freezer.

INC International Nut and Dried Fruit Foundation D.L.: L-1670-09

International Nut and Dried Fruit Foundation www.nutfruit.org

The International Nut and Dried Fruit Foundation (INC) a non-profit organization, represents: almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, walnuts, peanuts, apricots, dates, figs, prunes and raisins.