Nuts and Seeds Primer

Nuts

Raw, toasted, puréed or ground into flour, nuts add excitement and flavor to your culinary creations. While we tend to use nuts as an enhancement to our recipes or for a quick snack, nomadic people treasured wild nuts as an important source of protein. Nuts still serve that purpose today in those parts of the world where meat is forbidden or unavailable; vegetarians savor them in nut roasts and other nut-based entrées.

Nuts are also an excellent choice for people trying to improve heart health through diet. There is consistent evidence that all varieties of nuts, including walnuts, almonds, hazelnuts, pecans and cashews, promote healthy arteries and cholesterol levels. Nuts also provide respectable amounts of vitamin A and E as well as some of the B vitamins, the minerals phosphorous, magnesium, zinc, copper, selenium, and calcium, as well as fiber.

But they are also high in fat which may explain why they have lost ground to legumes and grains as a meatless protein source. Except for chestnuts, which contain about 8%, the calories from fat in nuts range from 70% to 97%. However, the reputation nuts have acquired as a fatty food is unfair since most of the fat in nuts is unsaturated and has not been shown to promote weight gain if consumed in moderation-a small handful five times a week.

What to Look For

We carry an abundant variety of nuts in our bulk departments. Packaged nuts, in jars, cans or bags, are also readily available. When buying unshelled nuts, avoid any with cracks or wormholes. Also, the nut should not rattle within the shell.

Storage

Raw, unshelled nuts will keep from six months to a year in a cool, dry place. Shelled nuts will keep for three or four months in airtight containers at room temperature. They may also be kept in the freezer for up to a year if sufficiently wrapped. Be aware that because of their high fat content, nuts can become rancid quite quickly if exposed to heat, light or humidity during storage. Freshen by lightly toasting in the oven.

Did you know?

While all nuts are seeds, all seeds are not nuts. Here's why:

Botanically speaking, a nut is a dry fruit with a seed that is encased in a hard, woody shell. While all nuts are seeds (the fruit is the seed - think pecans), not all seeds are nuts (the seed can be separated from the fruit and is not one in the same—think pumpkin seeds).

Most people think of nuts in culinary terms - a very loose and unrestrictive category that includes any oily kernel that grows inside a shell and is used for food.

So, botanically speaking, all nuts are seeds but only those seeds that are produced by plants in the order Fagales are true nuts. Edible true nuts include: walnuts, butternuts, hickory nuts, pecans, chestnuts, hazelnuts and filberts.

What about the rest of what we commonly call nuts? While these are seeds, they are not true nuts in the botanical sense because they are not produced by plants within the order Fagales.

Culinary nuts include: almonds, pistachios, brazil nuts, cashews, peanuts, pine nuts and macadamia nuts.

Peanuts are not nuts at all, nor do they grow on trees. They are legumes whose curious growth on low vines forces the shell into the ground.

Seeds

Seeds, like nuts, are an important adjunct to the diet and one of our oldest sources of food, dating back to our hunter-gatherer ancestors in prehistory. There is a small group of seeds – Flax, Hemp, Pumpkin, Sesame, and Sunflower – that are often eaten like nuts and used in recipes like nuts, though they have unique attributes that give added value.

What to look for

Seeds are available in our bulk department and in packaged form.

Storage

In general, seeds keep much longer than most nuts in their original state. Once ground, however, seeds go rancid very quickly. Flax seeds are a good example: After grinding, they should be refrigerated immediately and used within 3 or 4 days.

Did you know?

Nature's protective coating on hard-shelled seeds such as flax seeds prevent the body from absorbing nutrients. To get maximum nutrition, they should be ground into a powder with a coffee grinder or seed mill before eating.

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: Whole, shelled almonds, sometimes called natural or raw, with brown skin intact Blanched, with the skin removed Sliced or slivered (both raw and blanched) Oil-roasted (this process can add significant amounts of fat, depending on the type of oil used) Dry-roasted Almond butter Almond paste, which is made with sugar and used in desserts Almond oil, used for flavoring and baking.

Bitter almonds are used to make almond extract and almond liqueurs. They cannot be sold raw or unprocessed in the United States because they contain Prussic acid, a poison that can be eliminated only through heat processes.

one third cup contains:
calories	protein	fat	carbohydrates	sodium
280	9 g	24 g (81% of calories) primarily monounsaturates	10 g	0 mg (unsalted versions)

Brazil Nuts

Brazil nuts come from large trees growing wild in the Amazon rain forest. These magnificent trees have never been successfully cultivated, so we are dependent on the continued health of the rain forest for the production of this delicious and nutritious nut. The nuts grow in clusters of 12 to 24 inside 5" or 6" pods that fall from great heights when ripe, so harvesting can be a dangerous occupation. Similar to coconut in texture, the sweet, rich meat of Brazil nuts can be eaten raw or roasted. They are available year round in the bulk department. Fresh nuts in the shell are usually available in the fall and early winter.

one third cup contains:
calories	protein	fat	carbohydrates	sodium
300	7 g	31 g (92% of calories) primarily polyunsaturates	6 g	0 mg

Cashews

Indigenous to Brazil, cashews were taken by Portuguese traders to India from where they soon spread to Asia and Africa. The cashew tree forms a brightly colored false fruit, called an apple, between the cashew nut and the branch from which it hangs to attract the bats and monkeys that disperse its seeds. The tree is related to poison ivy and poison sumac, and the husk that encases the nut contains a caustic resin that can only be destroyed by heat. This is why cashews are sold shelled and roasted. 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	carbohydrates	sodium
260	7 g	21 g	15 g	0 mg (unsalted versions)

Chestnuts

The lowest in fat of all nuts, chestnuts are appreciated for their flavorful contribution to soups, stuffing and stews as well as the holiday tradition of roasting. Boiled or roasted chestnuts have a texture similar to potatoes and can be used as a vegetable side dish. Available fresh only in the autumn, chestnuts can be found year round dried, canned (puréed or whole) or ground into flour. Cooked and preserved in syrup, they are the French delicacy Marrons glacés. learn how to roast chestnuts

one ounce (net weight) contains:
calories	protein	fat	carbohydrates	sodium
100	1 g	1 g	22 g	10 mg

Flax Seed

Flax seeds are a tasty and nutritious addition to breads, cookies and smoothies and they can be sprinkled on cereal and salads or used as a substitute for flour, fat and eggs in recipes. To replace fat, use 3 tablespoons of ground flax seed for every 1 tablespoon of butter or cooking oil. Baked goods will brown faster. For each egg, soak 1 tablespoons ground flax in 3 tablespoons of water for a few minutes and add to recipe. Substituting flax for eggs results in less volume and a chewier texture. Flax seeds are the richest plant source of omega-3 fatty acids and are high in fiber. There are two types available, brown and golden. Nearly identical nutritionally, the brown have a deeper, nutty flavor while golden flax seeds are milder.

2 tablespoons contains:
calories	protein	fat	carbohydrates	sodium
110	4 g	8.5g fat (70% of calories) primarily polyunsaturated	6 g	5 mg

Hazelnuts (Filberts)

Filberts are principally cultivated in southeastern Europe and hazelnuts are their larger American cousin, cultivated in Oregon and Washington. Both are sometimes called cobs or cobnuts. Bakers and confectioners are partial to these nuts because their rich flavor and texture lend themselves so well to dessert and snack foods. Hazelnuts are nutrient dense and ancient lore held them in high esteem as a medicinal food. They can be eaten whole, chopped or ground and are sold in many forms, including butter, flour, oil and paste. Roasting brings out their natural, rich flavor.

one third cup contains:
calories	protein	fat	carbohydrates	sodium
280	6 g	28 g (92% of calories) primarily monounsaturated	7g	0mg

Hemp Seed

Hemp seed is a healthful food with an omega 3 profile very similar to flax. Hemp seeds and oil pressed from them have no narcotic content, but because it comes from the cannabis plant, it remains controversial in the United States, where growing hemp is still illegal. Most hemp is grown in Canada, China and India. Look for shelled hemp seeds, which are available in containers and in some bulk departments. Hemp seeds are similar in flavor to sunflower seeds and can be used like them and flax seeds in or on baked goods, salads, yogurt and cereal. They can also be roasted and eaten as a snack or ground and used as flour.

2 tablespoons contains:
calories	protein	fat	carbohydrates	sodium
110	6.5 g	9g fat (74% calories) primarily polyunsaturated	2g	Sodium not available but assume close to 0mg

Macadamia Nuts

This sinfully rich and creamy nut originated in Australia but has become a successful commercial crop in Hawaii and, to a lesser degree, in South Africa and Central America. They are difficult to extract from their shells (300 lbs. of pressure is required) so are always sold shelled. Macadamias have the highest fat profile of all nuts with an oil content of up to 80% and more than 700 calories in a single 100 gram (3.5 oz.) serving. They are also among the most expensive nuts available, so you may wish to reserve them for those special occasions when something decadent is in order.

one ounce (net weight) contains:
calories	protein	fat	carbohydrates	sodium
210	2 g	20 g (86% of calories)	5g	5mg

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. They are available oil-roasted, dry-roasted, blanched, and boiled and are of three major types: Virginia Peanuts—usually sold roasted in the shell Runners—the most popular peanut and the one most often used for peanut butter Spanish Peanuts—sold as salted nuts but also used in butters and candies 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	carbohydrates	sodium
280	11 g	24 g (70% of calories) primarily monounsaturated	10 g	2 mg

Peanut Butter

crunchy and smooth, roasted and unsalted Made from dry roasted peanuts. Natural brands contain no preservatives, additives, or hydrogenated fats.

two tablespoons contains:
calories	protein	fat	carbohydrates	sodium
190	8 g	16 g	7 g	5 mg (unsalted versions)

Pecans

Pecans are native to the southern Mississippi River valley and related to the Hickory tree. Americans are divided over the pronunciation of the word with roughly half preferring PEE-can and the other half saying pe-KAWN. 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	carbohydrates	sodium
240	3 g	24 g (87% of calories) primarily monounsaturated	6 g	0 mg

Pinenuts

Pine nuts are the edible seeds of pine trees. Known by many names worldwide, including pinon, pinolos, and pignole, they are probably best known as an essential ingredient in pesto. Consumption of pine nuts in Europe dates to the ancient Greeks, who preserved them in honey, while the seeds of the pinon pine were eaten by Native Americans in prehistory. Raw, the seeds have a soft texture and a sweet, buttery flavor. A light toasting brings out the flavor and adds a delightful crunch.

one third cup contains:
calories	protein	fat	carbohydrates	sodium
230	5 g	24 g (86% of calories) primarily polyunsaturated	8 g	0 mg

Pistachios

Borne in heavy, grape-like clusters on 20' trees, pistachios are native to the Middle East and grow best in high desert regions. California produced its first commercial crop in 1974 and is now one of the largest Pistachio producers in the world, second only to Iran. Pistachios have beige shells with nuts that range from dull yellow through the range of greens, with the deeper greens being most esteemed. Primarily sold as a snack food, pistachios are as adaptable to recipes as pecans or other nuts. Some of the most creative and delicious uses of the pistachio come to us from Italy, where it is often included in desserts such as biscotti and gelato. They are available year round in our bulk department.

one third cup contains:
calories	protein	fat	carbohydrates	sodium
240	9 g	20 g (78% of calories) primarily monounsaturated	10 g	0 mg (unsalted versions)

Pumpkin Seeds

Called "Pepitas" in Spanish, Pumpkin seeds are commonly eaten roasted as a snack or in casseroles, salads, soups and some bread. They have a rich peanut-like flavor and are available year round in our bulk department as well as conveniently packaged for snacking. High in Omega-3 fatty acids. High concentrations of protein and zinc.

one third cup contains:
calories	protein	fat	carbohydrates	sodium
90	4 g	4 g (70% of calories) primarily polyunsaturated	11 g	0 mg (unsalted versions)

Sesame Seeds

Sesame seeds are frequently seen sprinkled on breads and cakes as a form of decoration, but have more substantial uses as oil for cooking and the manufacture of salad oils, seasonings such as gomasio, as well as tahini, which can be eaten like peanut butter or to make dishes like hummus Available mechanically hulled and unhulled.

one third cup contains:
calories	protein	fat	carbohydrates	sodium
280	8 g	23 g (76% of calories) primarily polyunsaturated	6 g	20 mg (unsalted versions)

Sesame Tahini

Thin, creamy, subtly sweet purée of mechanically hulled sesame seeds. Contains no additives or preservatives.

two tablespoons contain:
calories	protein	fat	carbohydrates	sodium
180	6 g	18 g primarily polyunsaturated	5 g	5 mg (unsalted versions)

Sunflower Seeds

The sunflower belongs to the daisy family and is native to North America, where indigenous peoples cultivated them for two millennia. The oil is used for cooking and the manufacture of food products, but the seeds are delicious eaten whole, either raw or cooked (toasted with or without seasoning), added to cakes and breads, or sprinkled on salads or cereals. Available hulled, raw, dry roasted and salted or seasoned with tamari.

one third cup contains:
calories	protein	fat	carbohydrates	sodium
270	11 g	24 g (76% of calories) primarily polyunsaturated	9 g	10 mg (unsalted versions)

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. English, or Persian, walnuts are the most common variety due to the fact that their shells are easily cracked and the nut can usually be removed whole. Black walnuts and butternuts are other varieties that have fans but are not as readily available. Fresh walnuts in the shell are most abundant in late fall but can be found year round in sealed packaging along with shelled and chopped walnuts. In addition to their purported health benefits, walnuts add texture and toothsome flavor to pastas, salads, stir fry and desserts.

one third cup contains:
calories	protein	fat	carbohydrates	sodium
210	5 g	20 g (89% of calories) primarily polyunsaturated	6 g	0 mg