How to cook nuts and seeds

Information for nuts and seeds in our free cooking ingredients collection.

Nuts and seeds

Nuts are high in fat and calories, but taken in moderation they can be part of a healthful diet. Nuts are not only flavorful, but, ounce for ounce, also full of nutrients.

Most nuts are seeds or the dried fruit from trees. Peanuts, which are commonly thought of as nuts, are actually legumes. They belong to the same family as peas and beans.

The word “nut” can be confusing. The term originally referred to an edible kernel surrounded by a hard shell. In its most scientific definition, the term now refers to a single-seed fruit with the seed surrounded by a dry, tough fruit. This definition works for hazelnuts, beechnuts, and chestnuts, but it does not “fit” almonds and walnuts (because their surrounding fruits are theoretically edible) or peanuts (which are legumes). Adding to the confusion, Brazil nuts and pine nuts are not nuts, either. They are actually seeds, and sunflower seeds are actually fruits.

Nuts are a versatile food. They can be eaten fresh, cooked, and, sometimes, with their shell. They are available whole or chopped, salted and unsalted. In addition, products made from them include butters, oils, and spreads.

Nutrition

The protein in nuts and seeds lacks an essential amino acid called lysine, which can be gained from legumes and animal products. Although nuts are high in calories for their size, they are also considered a “nutrient-dense” food. They contain a lot of nutrients in relation to their calories.

Nuts are also rich in different plant compounds. Flavonoids, for instance, are found in all nuts. These antioxidants help reduce the formation of free radicals in the body that may contribute to cancer and cardiovascular disease. Relative to their size, nuts are also among the best plant sources for protein.

Nuts are generally high in fat. In most cases, more than 75 percent of their calories comes from fat (the exception being chestnuts, only 8 percent of the calories are from fat). But, on the plus side, it is the “right kind” of fat. Most of the fat in nuts is monounsaturated and polyunsaturated, with the exception of the coconut and palm kernel. Unlike saturated fats (typically found in red meats and dairy products), these fats do not appear to increase blood cholesterol levels. In small amounts, monounsaturated and polyunsaturated fats may actually lower cholesterol levels.

Watch the salt, however. Nuts do not come by that naturally, it is an added feature. If you need to limit your salt intake, look for products with no added salt.

How to cook nuts and seeds

Purchase nuts with a clean, uniform appearance. When buying nuts in the shell, look for whole, unbroken shells. To ensure maximal freshness, look for nuts that are vacuumsealed in bags, jars, or other containers.

Storage

Because of their high fat content, nuts and seeds should be stored in dark, cool, dry conditions in closed glass or plastic containers to prevent rancidity. Unshelled nuts keep better than shelled nuts, which can become rancid in a few weeks unless frozen. Most unshelled nuts will keep 2 months to a year in the refrigerator or a year or more in the freezer.

Safety issues

Allergies to nuts are one of the most common kinds of food allergies. Symptoms of an allergic reaction include nasal congestion, hives, itching, swelling, wheezing or shortness of breath, nausea, upset stomach, cramps, heartburn, gas or diarrhea, lightheadedness, or fainting. If you suspect that you have any food allergies, see an allergist for a careful evaluation.

• Almond
• Beechnut
• Brazil nut
• Cashew nut
• Chestnut
• Ginkgo nut
• Hazelnut
• Lotus seed
• Macadamia nut
• Pecan nut
• Pistachio nut
• Safflower seed

• Pinto beans
• White beans
• Dolichos beans
• Adzuki beans (azuki beans)
• Black-eyed peas
• Lablab (hyacinth bean)
• Mung bean
• Lentil
• Lima beans
• Peanuts
• Peas
• Soybeans

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