Nuts about Nuts—and Seeds

The Brazil nut is the big one in your grandmother’s nut bowl, the one that’s a challenge to crack open. They’re actually the seeds of a tree that grows up to five-feet tall in the Amazon jungle, and they’re harvested from seedpod clusters that look a little like coconuts. Commercially, Brazil nuts are still harvested from wild trees, so keep that in mind when you buy them. Some environmentalists believe they’re being over harvested. Shelled Brazil nuts are tasty snacks, and they can be used in dessert recipes too.

Cashews grow beneath a fleshy plant called the “cashew pear” whose fruit can be used to make juices, syrups and liqueurs. Eaten alone or in savory dishes or candy, they’re a great source of vitamin A.

Hazelnuts grow in Europe and the UnitedStates, although most of the world’s hazelnuts come from Turkey. Round or oval with a very hard shell, they grow in clusters and are partially enclosed in a husk. Hazelnuts are a very nutritious snack, as they’re high in fiber, potassium, calcium, magnesium, and vitamin E. Used in candies, baked foods, and savory dishes, they can be a bit of a chore to cook with. The raw hazelnuts must be roasted in the oven first to loosen their papery skin, then rubbed inside a clean kitchen towel to remove the entire coating.

Macadamias originate in Australia but are now grown commercially in Hawaii for the American market. It’s widely used in cookies, candies, and
ice cream, and is sold as a salty snack food.

Commercial cultivation of macadamias began in 1858. It is named after John McAdam, who first cultivated it. Low in carbohydrates but quite high in fat, they’re a good source of calcium and other minerals.

Peanuts really are members of the pea family and aren’t actually nuts at all, as they grow in the ground instead on trees. Also known as “groundnuts,” peanuts are very nutritious, with a high protein and oil content plus lots of vitamins B and E.

Pecans are native to North America, and were an important food source for the native Indian tribes. They belong to the same family as the walnut, but are slightly sweeter. And they’re good for you, rich in vitamins A, B, and E, calcium, phosphorous, magnesium, potassium, and zinc. Use them in cookies, cakes, and other baked foods, eat them alone, or chop them up and add them to hot cereal.

Pine nuts (also called pignolas) are the seeds of the stone pine tree and are widely used in Mediterranean cuisine. As a source of protein, the pine nuts are used in many different dishes, most notably pesto sauce—a processed combination of fresh basil leaves, olive oil, and pine nuts.

Pistachios were first cultivated over a hundred thousand years ago in Iran and Syria, and then brought to Europe. Because of its open shell, pistachios are easily roasted and salted, and are usually eaten as peel-and-eat snacks. Pistachios were originally dyed red by importers to hide imperfections on their shells that occurred when they were picked by hand. The scare over Red Dye #2 in the 1970s put a stop to that practice for a while, allowing customers to realize that pistachios aren’t naturally red in color. They’re harvested by machine now, so the dye is unnecessary. But some companies use a harmless red color on pistachios’ shells because customers expect them to be red! Pistachios are rich in calcium, magnesium, phosphorous, potassium, iron, folic acid, and protein.

Walnuts come in over fifteen different varieties, but the most popular is the English walnut. Walnuts originated in southeast Europe and central Asia, and are now grown commercially throughout Europe and the Americas. Historians believe that there was a walnut grove in the famed Hanging Gardens of Babylon. Because of the walnut’s resemblance to a human brain, it was once believed to cure headaches. And maybe they helped, as they’re a great source of phosphorous, potassium, and magnesium as well as proteins and vitamin E. Walnuts are a classic addition to countless sweet and savory recipes, and can be eaten raw; they can even be pickled when harvested while still green.

Pumpkin seeds can be eaten raw or used in a variety of sweet and savory recipes. They’re rich in protein, iron, zinc, and phosphorous. During the fall when they’re in season, you can dry your own pumpkin seeds. They’re delicious roasted and sprinkled with salt or soy sauce while hot, served on salads, or added to baked foods.

Sesame seeds originated in Africa but are now commonly grown in many tropical and subtropical areas. Oil is extracted from the seed and used for cooking, and as an addition to salad oil, commercial margarines, and salad dressings. Toasted sesame oil, available in Chinese markets and the ethnic aisle of your supermarket, is a tasty addition to veggie stir-fries and rice dishes. The seeds are used in cakes, cookies, and candies (as well as the ubiquitous sesame seed hamburger buns) and are often sprinkled as a garnish on oriental foods. Sesame seed paste (tahini) is a must-have food for the vegetarian, and it’s an ingredient in hummus. The delicious sweet treat halvah is made from sesame seeds. Sesame seeds are also a particularly good source of protein and calcium.

Sunflower seeds are widely available, and a popular snack item. The sunflower is a member of the daisy family, and originated in North America or Mexico, where Native Americans cultivated them over two thousand years ago. They’re a fine source of potassium and phosphorous, and contain protein, iron, and calcium. The seeds can be eaten whole, raw, or cooked, and they’re a crunchy addition to breads and cakes, or sprinkled over salads or breakfast cereals.