Go Nuts for your Nuts
 

Nuts have been a part of the human diet for thousands of years, and for good reason. They’re delicious and very versatile; can be eaten raw, roasted, or pureed.  The Romans considered almonds a sign of fertility and prosperity, and gave them as wedding gift. Pistachios were first cultivated over 100,000 years ago in Iran and Syria, then brought to Europe, and Peanuts originated in South America where Indians have used them over 2000 years. They were introduced to Europe and Africa through slave traders, and brought to the United States through slaves. Peanut butter was developed in 1890 by a doctor in St. Louis who gave it to his patients with bad teeth as its high protein content (28%) draws moisture from the mouth.

Nuts are also very healthy, and are considered one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Researchers found that people who eat nuts regularly have lower risks of heart disease, and studies also show that nuts may help reduce your risk of type 2 diabetes. The phytochemical and phytosterol content of nuts also help fight some forms of cancer. But keep in mind that nuts are also high in calories; there are about 180 calories in 15 cashews, so watch your serving size. A typical serving of nuts is equals to 28 peanuts, 22 almonds, 20 pecan halves, 18 cashews, 14 walnut halves, 7 Brazil nuts, 20 hazelnuts, 12 macadamia nuts, 47 pistachios, or two tablespoons of peanut butter.

Nuts can be bought in their shells or shelled, so they’ll be easier to handle, and should be stored in an airtight container in a cool, dark place or in the freezer. There are a lot of uses of nuts in cooking, they can be shelled and chopped up raw and added to yoghurt and bakes, ground and used in sauces like pesto sauce, or used to thicken up dishes and add texture. They can also be roasted and salted and eaten by themselves.


 

Nuts are a favorite addition to banana bread; you can try out this delicious recipe:

1/2 cup butter, at room temperature
1 cup brown sugar
2 large eggs
1 1/2 cups flour
1 teaspoon baking soda
1 teaspoon salt
1 cup mashed very ripe bananas, around 3 or 4 ripe bananas
1/2 cup sour cream
1 teaspoon vanilla
1/2 cup chopped walnuts or pecans

1. Preheat oven to 350 degrees. Butter a loaf pan and set aside. In an electric mixer cream butter and sugar until light and fluffy. Add eggs, and beat to combine.

2. In a separate bowl, whisk together flour, baking soda, and salt. Add to the butter mixture, and mix
until just combined. Add bananas, sour cream, and vanilla; mix to combine. Stir in nuts, and pour into
prepared pan.

3. Bake until a cake tester inserted into the center of the cake comes out clean, about 1 hour 10
minutes. Let rest in pan for 10 minutes, then turn out onto a rack to cool.

This recipe will keep for a couple of days in an airtight container; it’s great for breakfast, in your kids’ lunchbox, or as an afterschool snack. Bon Appétit :)