All about nuts

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All nuts are good sources of both fiber and mono- and/or polyunsaturated fat. Although they are high in calories per ounce, nuts are a very healthy addition to any diet as they protect our hearts with their healthy fats, give us energy, and keep us slim with their fiber. Here is an alphabetical list of all kinds of nuts regarding their taste/texture, how we can use them, and why they are healthy.

Almonds
  • Slightly sweet flavor
  • Great chopped and added to salads, oatmeal, or desserts
  • Good source of calcium; very good source of vitamin E
Brazil Nuts
  • Robust, slightly bitter taste
  • Does great chopped for baked goods and sweets
  • Good source of copper, magnesium, and phosphorus; excellent source of selenium.
Cashews
  • Creamy texture
  • Great blended; adds creaminess to sauces and can be a filling for vegan cheesecake 
  • Good source of copper, magnesium, manganese, and phosphorus. 
  • They are easy to use for sauces and "cheesecake" after being soaked overnight
Hazelnuts
  • Slightly sweet taste (similar to almonds but a bit more robust)
  • Delicious blended with dates (or other dried fruit) to make raw, high-energy snack bars. You can also try making your own healthy Nutella spread!
  • Good source of copper and vitamin E; excellent source of manganese.
Macadamia Nuts
  • Cool, creamy taste and texture
  • Delicious covered in dark chocolate! 
  • Good source of thiamin (vitamin B1); great source of manganese. 
  • Monounsaturated fat is higher in macadamia nuts than in any other nut.
Peanuts
  • Warm flavor with a slight crunch.
  • Delicious in Asian noodle dishes and salads.
  • As its nut butter form, it's great in sandwiches, Asian sauces,
  • Good source of copper, folate, niacin (vitamin B3), and tryptophan; great source of protein and manganese
  • Although widely popular as a "nut," peanuts are actually part of the legume family (beans, lentils, and peas)
  • Most popular as a nut butter
Pecans 
  • Slightly crunchy yet soft bite
  • Besides pie, pecans are great as salad toppers. In general, they are popular used in desserts and candy.
  • Good source of manganese.
Pine Nuts
  • Creamy texture, bitter taste
  • Well known to be used as a salad topping and in pasta dishes
  • Good source of manganese
Pistachios
  • Good source of thiamin (vitamin B1), vitamin B6, copper, and manganese.
  • Known to help lower cholesterol
  • Less fat per serving than any other nut
  • Popular roasted and salted as a snack
Walnuts
  • Crunchy yet creamy texture
  • Delicious health boost in oatmeal, baked goods, pesto sauce, salads, even ice cream
  • Good source of copper; excellent source of manganese
  • Contains omega-3 fatty acids
  • Polyunsaturated fat is higher in walnuts than in any other nut
Joanna Tenderro | Blog | Twitter | Facebook | Google+
San Diego, CA Born and raised in San Diego, CA, Joanna has been vegan since mid-2010 and is passionate about nutrition, animal rights, eco-friendly living, and yoga. She's studying to major in the field of nutrition to counsel and educate those around her about living and eating healthy... the vegan way.

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