Cooking With Nuts

Nuts are commonly found in cookies, candy bars, baked goods, side dishes, appetizers, and entrees. They provide a flavorful addition and crunch to many recipes, but they also boost nutritional content as well. Many health researchers vilified nuts in times past, saying they were too high in fat. Now we know that nuts contain the "good" fats, and there are benefits to eating them daily. To take advantage of the many positives associated with nuts, consider incorporating the following selections in your next meal.

Walnuts - The walnut is a great source of omega-3 essential fatty acids, which helps elevate heart health, as well as battle the inflammatory symptoms associated with asthma, rheumatoid arthritis, eczema and psoriasis. Walnuts contain an antioxidant compound called ellagic acid, which is proven to fight against cancer, as well as provide a boost in the immune system. Patients given walnuts as part of their treatment have seen the levels of their total cholesterol and 'bad" cholesterol significantly decrease. The hardening of the arteries (also known as atherosclerosis) was also reduced. To incorporate walnuts when cooking, seek out recipes such Waldorf Salad, Spiced Walnut Apple Pie, and Beef and Walnut Stew. Adding walnuts to baked goods is also a great idea.

Almonds - Almonds contain a high amount of magnesium, potassium, manganese, copper, as well as helpful antioxidants, such as vitamin E and selenium. Calcium is also contained in a handful of almonds, which in fact rivals the amount of calcium contained in ¼ cup of milk, making almond milk a great choice for those who are sensitive to dairy products. To boost colon health, almonds are a winner, as the high fiber content helps sustain regularity. When it comes to lowering cholesterol, almonds are considered one of the best nuts for getting the job done. Almonds are also known to clear the arteries. A few recipes to look forward with almonds include Almond cookies, Honey Almond Chicken, and granola.

Cashews - Since cashews are lower in fat than most nuts, they make perfect additions to recipes when one is looking to cut back on the calories. In addition, cashews are filled with copper, magnesium, zinc, iron and biotin. To get your daily fill, try preparing recipes such as Cashew Chicken, and Cashew Avocado Chicken Salad.

Pecans - The first thing many think of when they hear the word, 'pecan,' is the pie. Don't forget the fact that there are more than 19 vitamins and minerals in this characteristic nut, including vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, and zinc. Some of the benefits associated with eating pecans includes lowering blood cholesterol and clearing up the arteries. A few recipes containing pecans include Pecan Breaded Chicken Breasts, granola, pecan muffins and pecan cookies.