I am sure you know that nuts are a great addition to a healthy diet. Have you also heard that nuts are a great source of unsaturated fat, reduce inflammation and help improve your mood? Despite these health benefits, we dietitians often hear complaints from our clients that they, "don't want to waste the calories on a handful of nuts!" We are here to tell you why you should "invest" in nuts!
-One small handful of nuts can serve as an easy healthy snack which will stave off hunger, and prevent overeating.
-Since breakfast sets the stage for your mood, energy and hunger for the day, it is wise to include a sprinkle of nuts as the perfect start to complement your morning bowl of oatmeal or yogurt.
-In case you need additional reasons why you should be eating nuts... research shows that nut eaters (daily intake of 1.5 ounces, or three tablespoons of nuts) have lower BMI's vs. non nut eaters.
- Nuts are a good source of protein, and while high in fat (about 12-14 grams of fat per ounce), it is mostly unsaturated fat (the "good-for-you fat").
-Tree nuts-almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts-are associated with higher levels of good cholesterol, which in turn could lower risk of heart disease.
Fun Fact: Did you know that peanuts are actually not nuts at all? They are legumes, like beans and lentils. Even though peanuts grow underground, they tend to get clumped together with tree nuts. This is probably because peanuts, like tree nuts, provide health benefits of lowering cholesterol, heart disease risk, and diabetes risk when eaten in moderate portions.
Below is a chart of common nuts, how many of each nut equals to one ounce, and a snippet of the benefits of eating that specific nut. We also have a recipe showcasing heart healthy walnuts combined with crisp green veggies. Enjoy!
Now you should have a better understanding as to why we dietitians go nuts for nuts! Don't' be afraid to eat them daily....but of course it is important to remember that moderation is key.
MIXED GREEN BEANS, STRING BEANS, AND WALNUTS WITH WHITE WINE-RASPBERRY VINAIGRETTE
(The Heart-Smart Diabetes Kitchen, American Diabetes Association, Pg. 100)
Yield: 4 servings, Serving Size: 1 ½ cups
This recipe offers simple elegance by combining wholesome ingredients with a fresh vinaigrette.
SALAD
¼ cup (1 ounce) walnut pieces
2 cups water
1 cup fresh whole green beans, trimmed
6 cups (about 6 ounces) loosely packed torn romaine lettuce
VINAIGRETTE
½ cup white wine, such as pinot grigio
¼ cup raspberry vinegar
3 tablespoons coarse-grain Dijon mustard
2 tablespoons canola oil
2 tablespoons chopped fresh oregano leaves or 2 teaspoons dried oregano leaves
1 tablespoon plus 1 teaspoon pourable sugar substitute
2 medium cloves garlic, minced
½ teaspoon salt
½ teaspoon coarsely ground black pepper
1) Place a large saucepan over medium-high heat until hot. Add walnuts and cook 2-3 minutes or until lightly browned, stirring frequently. Remove from saucepan and set aside.
2) Add 2 cups water to saucepan and bring to a boil over high heat. Add beans and return to a boil. Reduce heat and simmer, covered tightly, 4 minutes or until just tender crisp. Immediately drain in a colander and run under cold water to cool quickly. Shake off excess liquid and drain on paper towels.
3) Place romaine in a large salad bowl and top with beans and nuts.
4) Combine vinaigrette ingredients in a jar, secure lid, and shake vigorously until well blended. Pour ½ cup vinaigrette evenly over lettuce mixture and toss gently, yet thoroughly, until well coated. Refrigerate remaining vinaigrette for later use.
Calories: 130 Calories from fat: 80 Total fat: 9.0g Saturated fat: 0.7g
Trans fat: 0.0g Cholesterol: 0mg Sodium: 285mg Total carb: 10g Dietary fiber: 2g Sugars: 5g Protein: 2g
Exchange per serving: ½ carbohydrate, 2 fats
Fresh tip: Asparagus will work in place of the green beans, but only cook the asparagus for 1-2 minutes or until just tender crisp.
