COOK SIMPLY

By Susan MYKRANTZ

 Nuts can be part of a heart healthy diet; they contain unsaturated fatty acids and nutrients. Nuts can be a great snack food as they are inexpensive, easy to store and can be a great on-the-go treat. The downside is that they can be high in calories, so portion size is important. Including nuts in your diet may improve artery health, reduce inflammation related to heart disease, decrease the risk of blood clots, which can lead to heart attacks and strokes, lower the risk of high blood pressure, lower the risk of early death due to heart disease, and lower unhealthy cholesterol levels, which can clog arteries.

Nuts are a good source of protein, and most nuts also contain at least some heart-healthy substances. For example, unsaturated fats; both monounsaturated and polyunsaturated fats lower bad cholesterol levels. Omega-3 fatty acids are healthy fatty acids and may reduce the risk of heart attacks and strokes. Fiber can be found in nuts, which helps lower cholesterol and makes you feel full. Some nuts also contain plant sterols which can lower cholesterol. Nuts are also a source of L-arginine, may lower blood pressure, improve cholesterol and improve overall blood vessel health.

Adults should eat about 4 to 6 servings of unsalted nuts a week as part of a healthy diet. Choose raw or dry-roasted nuts rather than nuts cooked in oil. One serving is 1.5 ounces of whole nuts or 2 tablespoons of nut butter.

Almonds, macadamia nuts, hazelnuts, peanuts and pecans can be quite heart healthy. Almonds, dry-roasted, 170 calories, 14.9 g fat, Almonds, raw, 164 calories, 14.2 g fat, Brazil nuts, raw, 187 calories, 19 g fat, Cashews, dry-roasted, 163 calories, 13.1 g fat, Chestnuts, roasted 70 calories, 0.6 g fat, Hazelnuts (filberts), dry-roasted, 183 calories, 17.7 g fat, Hazelnuts (filberts), raw, 178 calories, 17.2 g fat, Macadamia nuts, dry-roasted, 204 calories, 21.6 g fat, Macadamia nuts, raw, 204 calories 21.5 g fat, Peanuts, dry-roasted, 166 calories, 14.1 g fat, Pecans, dry-roasted, 201 calories, 21.1 g fat, Pistachios, dry-roasted, 162 calories, 13 g fat, Walnuts, halved 185 calories, 18.5 g fat.

Although spiced nuts are a popular treat, it’s best to choose unsalted or unsweetened nuts. Adding salt or sugar to nuts may cancel out their heart-healthy benefits. Nut oils also are a good source of healthy nutrients. Consider using nut oils in homemade salad dressing or in cooking. When cooking with nut oils, remember that they respond differently to heat than do vegetable oils. Nut oils can become bitter if overheated. Use nut oils in moderation, as they are high in fat and calories.

This week Cook Simply features spiced nut recipes, which can be less expensive and healthier than commercial spiced nut selections. Until next time, simply cook.

Candied Pecans

1 pound pecans

1 egg white

1 tablespoon water

½ cup sugar

¾ teaspoon salt

½ teaspoon cinnamon

Mix pecans, egg white, and water together. Add sugar, salt and cinnamon. Mix well. Pour into a baking pan and bake for 1 hour at 250 degrees. Stir every 15 minutes. Once finished, pour onto a wax paper and let them dry fully before putting them in an air-tight container.

Spiced Walnuts

1 large egg white

1 tablespoon water

1 package (16 ounces) walnut halves

2/3 cup sugar

2 teaspoons ground cinnamon

1 teaspoon salt

3/4 teaspoon ground ginger

3/4 teaspoon ground allspice

1/2 teaspoon ground coriander

Preheat oven to 275°. In a bowl, beat egg white and water until foamy. Add walnuts. In a large bowl, combine remaining ingredients. Add nut mixture; toss to coat. Transfer to greased baking sheets. Bake until toasted and crisp, 45-50 minutes, stirring every 15 minutes. Cool on a wire rack. Store in an airtight container.

Rosemary Chili Almonds

1 tablespoon olive oil 

2 cups almond

3 3-inch sprigs fresh rosemary or 1 tablespoon dried rosemary

1 teaspoon chili flakes

½ teaspoon salt

If you are using fresh rosemary, wash and remove leaves from the stems. Chop. Add oil to a large skillet over medium heat. Heat the oil. Add almonds and stir to coat evenly with oil. Add the rosemary, chili flakes and salt. Toss to coat. Cook over medium heat for 15 minutes, stirring constantly to keep nuts from getting too dark.

 Alternative roasting method

Preheat the oven to 300 degrees. Combine almonds, oil and seasonings. Spread nuts evenly on a baking sheet. Roast for 10 to 15 minutes, shaking the pan occasionally. Remove from the pan to cool.