Nuts English

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International Nut and Dried Fruit Foundation

Go Nuts Go HealthyNUTS


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Throughout history, nuts have beena food staple around the world. Tree

nuts are a traditional part of manyethnic cuisines, providing rich avorsthat complement just about anyherb, spice, fruit, vegetable, cheeseor meat. Almonds, Brazils, cashews,hazelnuts, macadamias, pecans, pinenuts, pistachios and walnuts... tree

nuts are always a hit and a deliciousaddition to just about any recipe. Aspart of a main dish, salad, sandwichor dessert, or as snacks to enjoy for acasual party, nuts are as tasty as theyare versatile.

So whether your idea of entertainingis a special meal for your family, acasual picnic or party, a formal dinneror an evening experimenting withethnic or regional cuisines, tree nutsare a perfect addition to the menu.

DID YOU KNOW THAT...

Tree nuts are cholesterol-free and chock-full of important nu-

trients, including protein and ber. Theyre also a great sourceof vitamins such as folic acid, niacin and vitamins E and B6,

and minerals like magnesium, copper, zinc, sele-

nium, phosphorus and potassium.

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onalNutand

Dried

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Yes, nuts are relatively high in fat, but most of that fat is un-saturated. 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.

ON AVERAGE, 85%OF THE FAT IN NUTS ISUNSATURATED


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and

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ALL THREE TYPES OF FATS ARE FOUND IN VARYINGAMOUNTS 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, maca-

damias, pecans and pistachios.

Polyunsaturated fats are often liquid at room temperature

and come mostly from plant foods such as walnuts, safow-

er, corn and sunower 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.

Recent medical studies indicate that nuts may play an im-

portant role in reducing the risk for heart disease. In one

study, researchers found that although the benets 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

ve or more ounces of nuts per week had one-third fewerheart attacks than those who rarely or never ate nuts. Simi-

lar ndings have been seen in men.

Tips forToasting...For extra avor, spreadwhole, chopped orsliced tree nuts ina single layer in anungreased bakingpan. Place in 350oven and bake 5 to10 minutes or until nutsare slightly brown; stironce or twice untillightly toasted. Removefrom pan to cool. Nutswill continue to brownslightly after removingfrom oven.

EATING NUTSMAY HELPREDUCETHE RISKFOR HEARTDISEASE

MONOUNSATURATED FATS

Numerous studies have looked at the effect of monounsatu-

rated fats on LDL (bad) cholesterol. It appears that a diethigh in monounsaturated fats can reduce the level of artery-

damaging 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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Researchers are continually discovering important informa-

tion about the roles of antioxidants and phytochemicals

in the prevention of chronic disease. Antioxidants protect

against oxidation, or damage to cells in the body. Oxida-

tion may play a role in the development of cancer, diabetes,

heart and lung disease and cataracts. Common examplesof oxidation in everyday life include the rusting of metal

and the browning of fruit. Several recent studies show that

vitamin E, specically, may reduce the risk for cardiovas-

cular disease and certain cancers. Some nuts, including

almonds, hazelnuts, pecans and Brazils, are good sources

of antioxidants such as vitamin E and selenium.

Coat forFlavor...Need aquick and easy coatingto spruce up a fsh orpoultry dinner? Mix equalparts prepared seasonedbread crumbs and fnelychopped, toasted, mixednuts; add the herb orspice of your choice, suchas basil, thyme, cayennepepper or cumin. Dipmeat, fsh or poultry intocrumb mixture, pressingto coat. Bake, broil or grill.Bonapptit!

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 sh oils, but

did you know that walnuts are a great non-sh source of

this important nutrient? In addition to helping ght heart

disease, omega-3s have also shown promise againstarthritis and other inammatory diseases.

YOU CANEAT NUTSEVEN IF

YOU AREWATCHINGYOURWEIGHT

Experts have found that including nuts in the diet does not

appear to cause weight gain as long as total calories are con-

trolled. Furthermore, eating just a handful (or one ounce) of

nuts a day may help curb your appetite.

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lNutand

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ruitFoundation

NUTS CONTAINANTIOXIDANTS ANDPHYTOCHEMICALS


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Phytochemicals are plant compounds that appear to de-

crease the risk of heart disease, cancer and other chronic

diseases. Examples of phytochemicals in nuts include avo-noids, phenolic components, isoavones and ellagic acid.

In fact, experts recommend eating a variety of foods from the

U.S. Food Guide Pyramid every day in order to get the nutri-ents 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.

Go Nuts for Nuts...Tired of thesame 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 greattaste that everyone will enjoy:

GO MEATLESSnuts are a great sourceof protein. Toss some into stir-fries, saladsand pasta.

TOP WITH NUTSsprinkle chopped nutson top of a bowl of soup, vegetable dishor your favorite casserole.

START YOUR DAY WITH NUTSexperimentwith different tree nuts in your favoritemufn or pancake recipe. Sprinkle nuts ontop of yogurt or oatmeal.

NUTS ARE GREAT WITH CHEESEadd yourfavorite tree nuts to cheese and crackerplatters to serve as an appetizer or aspecial dessert.

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NUTRITION IN A NUTSHELL...We all have our favorites when it comes to tree nuts; fortu-

nately, all nuts offer nutritional benets. 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.

NUTS FIT INTO AHEALTHY LIFESTYLE


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Nutrients in 100 g of Nuts and Dried Fruits

Nutrient Units Almonds Brazils Cashews Hazel. Macad. Pecans

Source: USDA National Nutrient Database for Standard Reference, Release 22.Almonds, hazelnuts, pecans and walnuts are unroasted. Cashews, macadamias, pistachios andpeanuts are dry roasted. Brazil nuts are dried, unblanched. Pine nuts (Pinus pinea and Pinus Ko-raiensis) 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

Ca

rotenoids

Calories kcal 575 656 574 628 718 691

Proteins g 21,22 14,32 15,31 14,95 7,79 9,17

Carbohydrates g 21,67 12,27 32,69 16,70 13,38 13,86

Fibers g 12,2 7,5 3,0 9,7 8,0 9,6

Total fat g 49,42 66,43 46,35 60,75 76,08 71,97

Saturated fats g 3,731 15,137 9,157 4,464 11,947 6,180

Monounsaturated fats g 30,889 24,548 27,317 45,652 59,275 40,801

Polyunsaturated fats g 12,07 20,577 7,836 7,920 1,498 21,614

Cholesterol mg 0 0 0 0 0 0

Calcium mg 264 160 45 114 70 70

Iron mg 3,72 2,43 6,00 4,70 2,65 2,53

Magnesium mg 268 376 260 163 118 121

Phosphorus mg 484 725 490 290 198 277

Potassium mg 705 659 565 680 363 410

Sodium mg 1 3 16 0 4 0

Selenium mcg 2,5 1917 12 2,4 11,7 3,8

Vitamin A IU 1 0 0 20 0 56

Vitamin B6 mg 0,143 0,101 0,256 0,563 0,359 0,210

Vitamin C mg 0 0,7 0 6,3 0,7 1,1

Vitamin E mg 26,22 5,73 0,92 15,03 0,57 1,40

Vitamin K mcg 0 0 34,7 14,2 0 3,5

Carotene, beta mcg 1 0 0 11 0 29

Carotene, alpha mcg 0 0 0 3 0 0

Cryptoxanthin, beta mcg 0 0 0 0 0 9

Lutein + zeaxanthin mcg 1 0 23 92 0 17


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


Go Nuts Go Healthy

673 571 654 585 282 241 249 240 302

13,69 21,35 15,23 23,68 2,45 3,39 3,30 2,18 3,39

13,08 28,00 13,71 21,51 75,03 62,64 63,87 63,88 79,52

3,7 10,0 6,7 8,0 8,0 7,3 9,8 7,1 4,0

68,37 45,97 65,21 49,66 0,39 0,51 0,93 0,38 0,46

4,899 5,555 6,126 6,893 0,032 0,017 0,144 0,088 0,151

18,764 24,216 8,933 24,640 0,036 0,074 0.159 0,053 0,019

34,071 13,899 47,174 15,694 0,019 0,074 0,345 0,062 0,135

0 0 0 0 0 0 0 0 0

16 110 98 54 39 55 162 43 53

5,53 4,20 2,91 2,26 1,02 2,66 2,03 0,93 1,79

251 120 158 176 43 32 68 41 35

575 485 346 358 62 71 67 69 115

597 1042 441 658 656 1162 680 732 746

2 10 2 6 2 10 10 2 12

0,7 9,3 4,9 7,5 3 2,2 0,6 0,3 0,7

29 262 20 0 10 3604 10 781 0

0,094 1,274 0,537 0,256 0,165 0,143 0,106 0,205 0,323

0,8 2,3 1,3 0 0,4 1,0 1,2 0,6 3,2

9,33 1,93 0,70 6,93 0,05 4,33 0,35 0,43 0,12

53,9 13,2 2,7 0 2,7 3,1 15,6 59,5 3,5

17 157 12 0 6 2163 6 394 0

0 0 0 0 0 0 0 57 0

0 0 0 0 0 0 0 93 0

9 1205 9 0 75 0 32 148 0


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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 nely. 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 prawnheads 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.

Peanut-coated prawns withBrazil nut sauce


Ingredients for 4 people:

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

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Preparation:

Spread the lo 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: nely chop all thenuts 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.

Cheese and pistachio snackswith mixed nut salad

Snacks:- 4 sheets of lo 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




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- 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 thejuice, and while still hot cover with the nely-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.

Lamb with mint, sultanas anddried apricots and a crust ofpistachios and cashews




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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, cornour and

milk in that order. Add the hazelnuts and put on the heat. Bringjust 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, ll individual glasses with the mousse and pour

the chocolate and pecan sauce over.

Hazelnut mousse withchocolate and pecan sauce


Mousse:- 500 ml milk- 75 g ground toasted hazelnuts- 4 egg yolks- 150 g sugar- 40 g cornour

- 3 pasteurized egg whites

Sauce:- 100 cc single cream- 100 g chocolate fondant- 50 g chopped pecans



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Interna

tionalNutandDriedFruitFo

undationD.L.:

L-1670-09


www.nutfruit.org

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.

The International Nut and Dried Fruit Foundation (INC) a non-prot

organization, represents: almonds, Brazil nuts, cashews, hazelnuts,

macadamias, pecans, pine nuts, pistachios, walnuts, peanuts,

apricots, dates, gs, prunes and raisins.

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