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Cooking tips for Nuts

Posted Sep 13 2008 11:45pm

To squirrel away nuts, store them in an airtight container in the fridge for up to six months; in the freezer, they'll last for up to a year.

Roasting nuts brings out their flavor. Preheat the oven to 300°F (150°C). Place 1/2 cup of shelled nuts on a baking sheet in a single layer and roast for 7 to 10 minutes. Check near the end of the roasting time to make sure they don't burn.

Menu Magic
Pick a dish, almost any dish -- adding nuts can make it a real standout in terms of both taste and nutrition. Here are but a few simple suggestions to take your recipes to the next level.

Stir chopped walnuts or pecans into rice dishes.

Add pistachios to chicken salad.

Mix pine nuts or chopped walnuts into pasta dishes along with olive oil, basil, and sun-dried tomatoes.

Create your own trail mix for snacking with dried fruit, high-fiber cereal, and your favorite nuts.

Top off pumpkin, squash, or tomato soup with chopped roasted nuts.

Sprinkle your favorite chopped nuts and some dried cranberries on green salads.

For better-tasting waffles, pancakes, and muffins, add chopped nuts to the batter.

Perfect Portion: 1 ounce (30 g)

Nuts are high in calories, so a serving is small. Because nuts come in all shapes and sizes, the number that equals a serving varies quite a bit. Macadamia nuts contain a whopping 1,000 calories per cup, so indulge sparingly.

For a single-serving, low-GL snack in place of chips or crackers, place 1 ounce (30 g) of nuts in a selfsealing bag to carry with you.

Sprinkle pecans into unsweetened applesauce.

Stir nuts into stir-fry dishes.

Smart Substitution
Instead of white flour: Use ground nuts to replace some of the white stuff called for in a crust or cake batter.
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