Peanut

            The peanut is not actually a “nut” at all, but a member of the pea, or legume, family that grows in a most interesting manner. A rather low bushlike plant, it bears flowers that then become pods; the branches carrying the pods elongate, bend down, and push their pods into the ground; and when the plant dies, the mature peanuts (or ground nuts, as they are often called) are dug up. Botanists are divided over whether the peanut came originally from Africa or South America. Now, however, it grows prolifically in almost all tropical counties; India and China are large producers, as is the southern United States.

            Peanuts are a very nutritious food. They are extremely high in protein and unsaturated oil. Because their protein is incomplete, however, they should not be relied on as a sole source of protein. They are rich in vitamins E and B, particularly in niacin. The thin brown skin of the peanut contains trace minerals and B vitamins. Its slightly bitter flavor is appreciated by some, denounced by others. Shelled peanuts are available with or without this skin, so take your pick. Peanuts lose nutrients when they are roasted – but gain delicious flavor. It is best to buy raw peanuts and roast them in your own kitchen, for then you can control the temperature, the quality of oil, and the amount of salt used. Many commercially available roasted peanuts are actually deep-fried at high temperatures in low-quality oil and oversalted as well. To roast peanuts properly, place shelled nuts in a heavy frying pan over medium heat; stir until a roasted aroma arises; sprinkle on a few teaspoons of pressed oil, coating all nuts; stir in salt if desired.

            Peanuts lend themselves to a wide variety of treatments – there is peanut oil, peanut meal, peanut butter, boiled peanuts, and roasted peanuts. Peanuts can be used as nutritious snacks or as part of a meal. Sprinkle crushed peanuts on salads; use them as a curry condiment, add them to soybean and grain dishes. Always buy peanuts organic, as they are known to have the highest levels of pesticide saturation among plant foods (besides the infamous raisin).

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.