Going Nuts for…NUTS!

This week’s recipe includes almonds and cashew cream which is such an incredible substitution for cream in any recipes that needed that creamy mouth-feel.

Studies have shown that people who eat a handful of nuts per day are healthier and have a lower risk of disease. You must be careful though. Nuts are high in calories, and a serving of nuts is only ¼ cup. Also watch the salt and oil. Raw nuts or dry-roasted nuts are best. Try to avoid nuts that are fried in oil and salted.

Cashews are considerably lower in fat than many other nuts yet are high in minerals like magnesium (for bone and heart health, iron (for energy and healthy blood) and zinc (for improved immune function).

Almonds have many health protective effects and are very high in Vitamin E. Since they are rather high in fat, it takes longer for the body to digest and may help those who are trying to lose weight, due to the fact that they may help you feel full longer. Almonds are also a great source of calcium. Vitamin E (from food sources) can have many health benefits which may include decreased risk of cancer, cardiovascular disease, and osteoarthritis. Some studies suggest that vitamin E may even improve male fertility.

Walnuts are a terrific source of omega 3 fatty acids. In fact, ¼ cup per day of blonde (not black) walnuts can get you to the recommended amount of omega 3’s for the day. Omega 3 fatty acids have been linked to decreased inflammation, triglycerides, and blood pressure. Omega 3's have also been known to stabilize heart arrhythmias, and protect against heart attacks. Some ALA (alpha linolenic acid, the omega 3 fatty acid found in walnuts) is converted into DHA in the body, which is very important for brain development and brain health. Many studies have shown that DHA may be able to help protect against dementia. There is also some controversy over whether or not a lack of DHA may play a role in ADHD too.

Nut butters can also be a good way to get your nuts in, but be careful. You want all natural nut butters. The ingredient list should not list anything other than nuts and maybe salt. Partially hydrogenated oils are code for trans-fat, which has been to proven to be even more harmful than saturated fat.

These are only a few of the many different nuts that are out there and available. So have fun! Try a wide variety. They all have something different to offer.