Advertisement Nuts are an excellent source of protein, minerals and healthy monounsaturated fats. The Physician’s Health Study, the Iowa Women’s Heath Study and the Harvard Nurses Health Study found that eating nuts lowered heart disease risk. Other studies have shown that nuts help lower “bad” LDL cholesterol.
In fact, in July 2003, the FDA approved the following health claim for packaging of nuts: “Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of some nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.”
It only takes a small handful of nuts to satisfy hunger and help you stay full longer. With many varieties to choose from, remember, nuts are concentrated in calories, fat and other nutrients. You need a small handful only at a time. A 1-ounce serving of nuts contains between 160 and
200 calories, most of which come from the heart-healthy monounsaturated fat.
Incorporate an ounce of nuts daily for great nutritional benefits. Below is a list of five different nuts and their health benefits.
Walnuts: When it comes to nuts, the walnut is the king. One ounce (12 walnut halves) is a great source of the healthy omega-3 essential fatty acids that have been shown to improve cholesterol levels.
Almonds: One ounce (22 almonds) is rich in magnesium, potassium, antioxidants vitamin E and calcium. A quarter cup of almonds has almost as much calcium as a quarter cup of milk.
Cashews: Sixty-five percent of the fat in 1 ounce (18 cashews) is unsaturated. Cashews are rich in magnesium, zinc and iron.
Pecans: One ounce (20 pecan halves) is an excellent source of more than 19 vitamins and minerals including vitamins E and A, folic acid, calcium, potassium, manganese, several B vitamins and zinc.
Macadamia nuts: One ounce (12 macadamia nuts) is high in protein, fiber, healthy monounsaturated fats, potassium and magnesium.
Brigitte Weymiller is a registered dietitian at Gundersen Lutheran Medical Center.
Orzo with Mushrooms and Walnuts
1/4 cup chopped walnuts
3 cups chicken broth
2 tablespoons plus 3/4 teaspoon olive oil
1 2/3 cups uncooked orzo
11/2 onions, chopped
Salt and pepper to taste
3/4 pound fresh mushrooms, sliced
Preheat oven to 350 degrees F. Place walnuts on baking sheet. Bake for 8 to 10 minutes or until they release their aroma. Stir once or twice for even toasting. Heat oil in a large, heavy saucepan over medium-high heat. Saute onions and mushrooms until tender and golden brown. Pour in broth; bring to a boil. Stir in orzo, reduce heat to low and cover. Simmer until orzo is tender and liquid is absorbed, about
15 minutes. If liquid remains, remove cover and cook until liquid is gone. Remove from heat and stir in walnuts. Season with salt and pepper to taste.
Makes 8 servings.
Per serving: 319 calories, 10 grams fat, 506 milligrams sodium, 47 grams carbohydrate, 3 grams fiber, 11 grams protein
Source: www.allrecipes.com
