Tuesday, December 06, 2005
WILD About Nuts!
ALMONDS:
Sweet almonds are the most widely cultivated variety and are a good source of calcium. Believed to have originated in the Middle East, they are now grown in California, Southern Europe, Western Asia, South Australia and South Africa and are available year round in a variety of forms.
one third cup contains:
calories / protein / fat = 280 / 9g / 24g (81% of calories) primarily monounsaturates
CASHEWS
Cashews make wonderfully rich butters and are a satisfying addition to salads and stir fry. While lower in total fat than most nuts, cashews have a higher ratio of saturated fats.
one third cup contains:
calories / protein / fat = 260 / 7g / 21g
PEANUTS
Peanuts 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 high protein and fiber content. With oil content around 50%, they are a significant source of oil for commercial cooking and as an ingredient in salad oils and margarines. Peanuts are almost always sold with some of their fat removed.
Peanuts contain resveratrol, a phytochemical also found in the skins of red grapes, red wine and some berries that is ostensibly beneficial to the heart. The red skin on Spanish peanuts is reputedly a concentrated source of this phytochemical.
one third cup contains:
calories / protein / fat = 280 / 11g / 24g (70% of calories) primarily monounsaturated
PECANS
However you say it, these buttery, slightly bittersweet nuts delight the tongue. Famous for their use in pecan pie, they also add flavor and texture to quick breads, cakes, cookies, candies, and ice cream. Good as they are, their high oil content (nearly 70%) and low protein reserves them for "special occasion" treats.
one third cup contains:
calories / protein / fat = 240 / 3g / 24g (87% of calories) primarily monounsaturated
PUMPKIN SEEDS
Called "Pepitas" in Spanish, Pumpkin seeds are commonly eaten roasted as a snack or in casseroles, salads, soups and some bread. High in Omega-3 fatty acids. High concentrations of protein and zinc.
one third cup contains:
calories / protein / fat = 90 / 4g / 4g (70% of calories) primarily polyunsaturated
WALNUTS
Walnuts have come into greater favor recently because they contain omega-3 fatty acids, a heart-healthy compound. But walnuts were roasted and enjoyed by our hunter-gatherer ancestors as long as 8,000 years ago.
one third cup contains:
calories / protein / fat = 210 / 5g / 20g (89% of calories) primarily polyunsaturated
Sweet almonds are the most widely cultivated variety and are a good source of calcium. Believed to have originated in the Middle East, they are now grown in California, Southern Europe, Western Asia, South Australia and South Africa and are available year round in a variety of forms.
one third cup contains:
calories / protein / fat = 280 / 9g / 24g (81% of calories) primarily monounsaturates
CASHEWS
Cashews make wonderfully rich butters and are a satisfying addition to salads and stir fry. While lower in total fat than most nuts, cashews have a higher ratio of saturated fats.
one third cup contains:
calories / protein / fat = 260 / 7g / 21g
PEANUTS
Peanuts 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 high protein and fiber content. With oil content around 50%, they are a significant source of oil for commercial cooking and as an ingredient in salad oils and margarines. Peanuts are almost always sold with some of their fat removed.
Peanuts contain resveratrol, a phytochemical also found in the skins of red grapes, red wine and some berries that is ostensibly beneficial to the heart. The red skin on Spanish peanuts is reputedly a concentrated source of this phytochemical.
one third cup contains:
calories / protein / fat = 280 / 11g / 24g (70% of calories) primarily monounsaturated
PECANS
However you say it, these buttery, slightly bittersweet nuts delight the tongue. Famous for their use in pecan pie, they also add flavor and texture to quick breads, cakes, cookies, candies, and ice cream. Good as they are, their high oil content (nearly 70%) and low protein reserves them for "special occasion" treats.
one third cup contains:
calories / protein / fat = 240 / 3g / 24g (87% of calories) primarily monounsaturated
PUMPKIN SEEDS
Called "Pepitas" in Spanish, Pumpkin seeds are commonly eaten roasted as a snack or in casseroles, salads, soups and some bread. High in Omega-3 fatty acids. High concentrations of protein and zinc.
one third cup contains:
calories / protein / fat = 90 / 4g / 4g (70% of calories) primarily polyunsaturated
WALNUTS
Walnuts have come into greater favor recently because they contain omega-3 fatty acids, a heart-healthy compound. But walnuts were roasted and enjoyed by our hunter-gatherer ancestors as long as 8,000 years ago.
one third cup contains:
calories / protein / fat = 210 / 5g / 20g (89% of calories) primarily polyunsaturated
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