Go nuts over the holidays!

 

There was a study released this week highlighting the benefits of eating nuts frequently (A Handful of Nuts, a Lifetime of Benefits? http://www.npr.org/2013/11/22/246734541/a-handful-of-nuts-a-lifetime-of-benefits). Big things that make you stop and listen were said: "And a number of studies previously have shown that people who eat nuts have a reduced risk of heart disease, a reduced risk of Type II diabetes - that is, standard adult-onset diabetes. Some have suggested lower risk of selected cancers. And more recently, some studies have said that there's less obesity in frequent nut eaters." Keep it at one ounce and we're all good.

I know almonds were good for you (I eat that 1 ounce Trader Joes bag almost everyday) but what surprised me was the lesser known benefits from many other types of nuts. For all nuts, a 1 oz. serving kills hunger with healthy fats, protein and fiber. Here is quick summary of what I found plus an idea to get them into your diet this weekend!

Walnuts - A portion of about 14 halves (1 oz) is an excellent source of omega-3 fatty acids.  Top your oatmeal with a quarter cup of chopped walnuts, a touch of honey or agave and a shake of cinnamon.

Brazil Nuts - They are a great dietary source of selenium, a mineral that's essential for reproductive and thyroid health. Swap pine nuts and basil for Brazil nuts and spinach to give your pesto a nutrional turbo-boost.

Almonds - Get bone-building calcium, plus vitamin E by using finely chopped almonds as a crisp coating for chicken or fish.  Almonds are a delicious add on to any salad, especially with blue cheese and red onion. 24 almonds = 1 ounce.

Pistachios - There is a generous amount of potassium in pistachios to help maintain nerve health. Add them shelled to trail mix with some dried fruit or just have them around for the holidays with the shell on.

Cashews - Sweet and creamy, cashews have a high level of magnesium which can help keep blood sugar steady and blood pressure low. Chopped and roasted (in the oven or in a pan), cashews are awesome sprinkled on veggies. 18 cashews = 1 ounce.

Pecans - These tree nuts are rich in antioxidants which may help against heart disease. Make maple-pecan butter by blending two cups of roasted/toasted pecans with a tablespoon of maple syrup, a teaspoon of canola oil and a pinch of salt.