Nut (with recipe)

            Nuts are among the most nutritious of all foods. They contain relatively more protein than most other foods of plant origin and are therefore great value as a meat substitute. They are also high in unsaturated fatty acids, B vitamins, and a multitude of minerals – phosphorus, iron, and calcium, in particular. Because of this load of nutrients, nuts should be eaten sparingly and chewed well. For greatest nutritive value and easy digestibility, eat nuts in their most natural form. This means nuts freshly extracted from their shells; shells that have not been gassed (for easier cracking), bleached (for uniformity of appearance), or dyed (who needs purple pecans and red pistachios?).

            Once the shell is removed from a nut, it will quickly grow rancid unless refrigerated. Therefore almost all shelled nuts are treated in obnoxious manners to give them indefinite shelf life, and they should be avoided if possible. When you must buy shelled nuts, try to purchase them at a health food store that keeps them refrigerated. Also give a wide berth to roasted nuts. These are cooked at high temperatures that destroy much of the nutritive value; they are often saturated with hydrogenised oils used in the “roasting” process; and they are usually oversalted and sometimes even sugared. Roast your own nuts, it’s easy and the taste is incomparable.

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ROASTED NUTS

·        On top of the stove: In a heavy iron skillet, place 1-2 cups fresh-shelled nuts. Raw cashews, pine nuts, and pumpkin seeds are particularly delicious when fresh roasted. Adjust heat to medium high, and stir nuts until they begin to let off their delicious aroma (about 10 minutes) – be careful not to over-roast. Sprinkle with sea salt (stir in 1 teaspoon pressed vegetable oil, and then salt will cling evenly to the nuts) if desired, and serve warm.

·        In the oven: Place 1-2 cups fresh-shelled nuts on a baking sheet. Place in a 350-degree oven. Every 5 minutes stir the nuts. In about 15 minutes their heady aroma will let you know they are ready – be careful not to over-roast. Sprinkle with sea salt if desired and serve warm.