Nutty About Nuts!
by Paulette Millis

Did you know nuts are brain food? Why? Because the brain is 60% fat and nuts are an excellent source of essential polyunsaturated omega 3 and omega 6.

Many of us have essential fatty acid deficiency, leading to countless health problems, due to lack of good fats in the diet. Raw nuts are the answer! Contrary to popular opinion, good quality raw nuts, eaten daily, will NOT lead to overweight!

Nuts have been a highly valued food since the beginning of the human race and gathering and storing nuts for winter was essential for many primitive people. Around Biblical times the Asians began to cultivate almonds, pistachios, and walnuts, and South America began growing brazil nuts, cashews, and peanuts. Peanuts were found growing on some Caribbean islands by Spanish explorers, apparently brought by earlier migrations of South American Indians. These nuts were taken to Africa where they became an important crop. North American Indians made milks from hickory nuts and pecans and Middle Eastern people used almonds and walnuts. Oils were obtained from almonds, walnuts, and coconuts.

Today the peanut crop accounts for most of the US nut production (although almonds, walnuts, and pecans are also produced) with the per capita consumption of peanuts in the US the highest in the world.

World nut production is still small compared to legume, grain, and oilseed production. Coconuts and peanuts are by far the most important nut crops, with almonds, walnuts, hazelnuts, cashews, and pistachios following in that order.

It is profitable to use intensive methods of production, e.g.: in California large nut orchards are planted, pruned, sprayed, and watered regularly and pollinated by resident bees, although in many parts of the world they still gather nuts from wild trees.

Almonds, black walnuts (especially good in baking), English walnuts, cashews, hazelnuts or filberts, pecans, brazil nuts, and pistachios are the most common varieties from which to choose. Macadamia nuts, with their buttery flavour, are a special treat.

NUTRITIONAL AND MEDICINAL INFORMATION
Did you know eating nuts regularly can lower risk of heart disease and heart attacks? A 14-year study of 86,000 nurses showed those who ate more than 5 servings of nuts weekly had a significantly lower risk of heart attacks and heart disease. Raw nuts are an excellent unsaturated, no cholesterol food.

The oil and the lecithin in nuts are brain, nerve, and gland food. Eating raw nuts boosts the immune system, aids in elimination, and satisfies the body, thus eliminating cravings. These are complex carbs at their best!

Nuts are also good protein foods, as, like legumes, they have twice as much protein as cereal grains. Remember to combine nuts with legumes, grains, and seeds for a complete balance of amino acids. Some sources say that nut milk on cereal grains is a complete protein and certainly this is a healthy breakfast choice compared to the usual cold cereal and toast.

The protein content of nuts varies in grams per ounce: peanuts 7.3, black walnuts 6.9, pistachios 5.8, almonds 5.7, cashews 4.4, brazil nuts 4.1, filberts 3.7, and pecans 2.2. All nuts are low in the amino acid lysine. L’arginine, a nonessential amino acid (meaning the body produces it), is high in nuts. L’arginine stimulates the growth and release of growth hormones. Some experts believe the decline in L’arginine production may be responsible for the degenerative processes of aging. (Mindell) Peanuts are slightly higher in protein than others as peanuts are actually a legume, not a true nut.

Nuts contain chromium, a micromineral which renders insulin more effective in promoting the passage of nutrients into cells, and the reason why a nut snack between meals is useful for diabetics or those with hypoglycemia (low blood sugar).

Nuts are good sources of magnesium, a mineral that activates enzymes and aids functioning of nerves and muscles. Magnesium is a co-factor mineral that helps the body metabolize essential fatty acids to make prostaglandins, chemicals that regulate the immune system and other systems as well. For e.g.: a magnesium deficiency can cause the body to release more histamine, which increases the severity of allergic symptoms such as coughing, congestion, and shortness of breath. (Galland) Nuts contain zinc - a component of various enzymes, and necessary for healing - and copper - helpful for hair growth and red blood cell formation. They also contain manganese, an element required for growth of bones and other connective tissues, insulin action, blood clotting, and many enzyme actions. The selenium in nuts helps detoxify peroxides formed during metabolism and is THE anti-oxidant for cancer prevention. Nuts contain choline, necessary to regulate cholesterol, and required for the transport of fats from the liver.

Most nuts are very good sources of many minerals and some vitamins, e.g.: almonds are very high in calcium, hazelnuts high in selenium, and all nuts contain varying amounts of potassium, phosphorus, iron, copper, vitamin B, particularly thiamin, and vitamin E. It is important to note that these dense nutrients are available only when eaten raw. For example, roasting of almonds destroys about 80% of the thiamin content. The natural fat in nuts also becomes less digestible when roasted. Unfortunately many of us are used to roasted, salted, sugar-coated nuts which further reduces the opportunity for the body to be satisfied.

It is sometimes said that people could live quite healthily on 12-16 ounces of nuts daily, provided they added fresh fruits and vegetables to supply the missing vitamins A and C.

It is a good idea to rely on nuts to supply the necessary linoleic acid rather than vegetable oils as the nuts also furnish us with the above-mentioned vitamins and minerals. The fats in all of the common edible nuts contain 77% or more of unsaturated fatty acids (excluding coconut).

Cashews are high in the unsaturated oleic fatty acid, whereas most nuts are higher in linoleic acid, and therefore cashews are less likely to go rancid. “Rancidity involves oxidation of polyunsaturated fatty acids which then results in the formation of free radicals.” (Colbin) This rancidity can be avoided by keeping raw nuts in the freezer or fridge.

Raw nuts are an excellent diet food as they contain only one quarter to one third as many carbohydrates as grains and legumes. They are also useful for low carb diets.

BUYING, STORING AND COOKING
For optimum nutrition, buy raw nuts from a store where they are refrigerated and with a fast turnover as raw nuts tend to go rancid rather quickly. Avoid shrivelled, discoloured, or moldy-looking nuts and keep them in the fridge for short term storage and in the freezer for longer periods. I keep a container or bag in the freezer with a variety of raw nuts and replenish each one as I use it.

Cover raw nuts with pure water and soak them for 12-24 hours in the fridge to make nuts easier to assimilate by increasing the enzyme content and inactivating the enzyme inhibitors. (Bateson Koch)

Ideas for Using Nuts:
- increase nutrition by adding chopped or ground nuts to cooked cereal, granola, muffins, loaves, cookies, cooked vegetables, casseroles, ice cream, yogurt.
- garnish casseroles, pastas, soups, salads, and veggies with crushed or chopped nuts.
- add a handful of raw nuts to your smoothie.
- grind nuts into flours and use in place of wheat flours if you need a gluten free diet, or just for variety. (See muffin recipe below).
- try replacing some of the flour in recipes with nut flour or nut meal.
- make pestos and soups using raw nuts. Nuts are a good cream base and a great thickener. (See Broccoli soup recipe below).
- make nut milks and creams.
- use a variety of nut butters instead of just peanut butter, and spread them on carrot and celery sticks, crackers, buns or bread, mix them with unsweetened fruit sauces like apple butter or chopped dates or raisins to add flavour. Try adding shredded carrots or sprouts to a nut butter sandwich for added vitamins.

To blanch nuts, pour boiling water over and let stand 1 minute. Drain, replace with fresh cool water. This loosens the skins and they can then be rubbed off. I prefer to use the whole nut, even in nut milks because the skins add flavour and nutrition, it makes the process easier, and I don’t mind that the product isn’t a perfect white colour. For young children you may choose to blanch nuts before grinding or making nut milks. The result is a sweeter flavour. Try blanching raw, soaked almonds, then peeling them and making a nut cream or milk for drinking, adding to smoothies, or using it in cooking.

RECIPES

NUT MILK*

1/2 cup raw nuts of your choice. May soak overnight in water first.
1-1/2 cups water

Blend until smooth. Your blender may work better if you grind the nuts first and then add the water. Strain if desired. Use leftover pulp in shakes, cookies, muffins, vegetable loaves, etc. You may blanch nuts (see above) before making milk if a whiter product is desired, or for a very young child.

NUT BUTTER

Any raw nuts, or a combination

Place 1 cup at a time in a blender and add olive oil, a teaspoon at a time to facilitate a paste forming. Usually takes about 1 tbsp. Some nuts are drier than others. Store raw nut butters in the fridge. You may roast the nuts first for a toasted flavour. Use nut butters anywhere you would use peanut butter. Mix with hot, cooked vegetables. A bit of maple syrup or honey added is a good bread spread.

ROASTED NUTS **

For plain roasted nuts, spread on a cookie sheet and bake at 350º F for about 10 minutes or until lightly browned. Stir once or twice and watch so they do not over brown.
Salted roasted nuts: mix 1 tsp. of olive oil with each cup of nuts and sprinkle with celtic salt before roasting.
Smoky roasted nuts: 1 tsp. tamari soy sauce and 1 tsp. olive oil for each cup of nuts.

CAJUN COCKTAIL NUTS

1/2 cup butter, melted
2 tsp chili powder
2 tbsp worcestershire sauce
3-4 dashes tabasco sauce
8 cups raw unsalted nuts (use almonds, cashews, pecans, walnuts, peanuts or your choice of whatever you have on hand)
1 tsp garlic powder to sprinkle on when out of oven

Preheat oven to 275º F. Mix first 4 ingredients in a glass measuring cup. Combine nuts in large roasting pan and drizzle mixture over, stirring to coat. Bake 45 minutes, stirring every 15 minutes. Sprinkle with garlic powder, stir well, and cool in pan on wire rack. Package and store. I keep large batches in the fridge for longer storage. Tip: Fill old vitamin bottles with nuts and voila! ready for the car or hike!

NUT SHAKES**

Pulverize 1 or 2 tbsp nuts in a blender, add about one cup of milk or water, an ice cube, and fresh or canned fruit and honey to taste. Blend until smooth. The nuts thicken and enrich this classic beverage.

NUT MEAL VEGETABLE TOPPING**

Mix 1 cup nut meal or finely chopped nuts with about 2 tbsp melted butter. Sprinkle over vegetable casseroles, stuffed vegetables, and anywhere that a bread crumb topping might have been used.

NUT MUFFINS

2-1/2 cups ground almonds or nuts of your choice
1/2 cup honey
1/2 cup melted butter
1/2 tsp baking soda
3 eggs

Grind nuts in blender a few at a time and then blend in baking soda. In a separate bowl, mix together the eggs, honey, and butter. Add the nuts and stir to combine. The batter will be really runny. Put in 18 greased muffin cups and bake at 375º F for 15 minutes or until done.
(Thanks to Margo, Arthritis Society)

CREAM OF BROCCOLI SOUP

1 bunch broccoli, chopped
1 medium onion, chopped
3 cups boiling water
1 tsp Bragg’s vegetable seasoning
1 tsp tarragon
1 tsp celtic salt
1/2 tsp savory
1 cup raw cashew pieces

Simmer first three ingredients 5 minutes. Place veggies and some of the water in the blender and puree. Add Braggs, herbs, and salt, and puree briefly. Toast cashews for 15 to 30 minutes in a low oven, or until lightly browned. Be careful not to burn. Return vegetable mixture to soup pot. Retain about 1 cup in the blender, add the cashews and puree until creamy and smooth. Replace all ingredients in the soup pot and stir thoroughly. Cover and reheat gently on low for about 5 minutes. May sprinkle a few cashews on top when serving.
Variations: Try substituting asparagus, celery, zucchini, or any other vegetable for the broccoli.

DATE FILLED COOKIES***

4 cups nut flour (finely ground nuts)
1/3 cup melted butter
1/4 tsp baking soda
1/4 tsp salt
1/2 cup honey

Mix all ingredients well. Roll into small balls. Place on a greased cookie sheet and press balls into flat cookies with the back of a buttered teaspoon. Bake at 300º F until golden brown. Remove from pan and cool.

Filling:
1 lb. pitted dates
1/3 cup water
Put dates and water in a saucepan and gently heat, stirring often, until a paste. Spread filling between two cookies.

CASHEW CHEESE LOAF*

2-1/2 cups ground raw cashews
1/4 cup soft butter
1 cup grated feta cheese
1 tsp baking soda
3 beaten eggs

Heat oven to 350º F. Mix butter, nut flour, and cheese. Add eggs and baking soda. Pour into well buttered loaf pan and bake until golden brown on top - about 1 hour.
Variations: Use any nuts and any cheese.
(Adapted from Food and the Gut Reaction)

*Nutrition, Cooking and Healing, Paulette Millis, RNC
**The Kitchen Gardener’s Companion, Pat Katz
***Food and the Gut Reaction, Elaine Gottschall

References: The Kitchen Gardener’s Companion, Pat Katz; Food and the Gut Reaction, Elaine Gottschall; Food and Healing, Anne Marie Colbin; Veggie Life, August 2001; Food and Nutrition Encyclopedia, Second Edition, Volume 2; Earl Mindell’s Anti-Aging Bible, Earl Mindell; Allergies, Disease in Disguise, Carolee Bateson Koch; Superimmunity, Leo Galland, MD.

The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.

Paulette Millis lives and works in Saskatoon as a nutritional consultant. Her cookbook, Nutrition, Cooking, and Healing, is available in health food stores or by calling (306) 244-8890.