Now about nuts – and seeds
Almonds come on two varieties, the bitter almond and the sweet almond. Both are native to the Middle East, but are also grown widely in Europe and the Americas. The Romans considered almonds a sign of fertility and prosperity, and gave them as wedding gifts – remember that the next time you get that little bag of Jordan almonds at a reception! In cooking, bitter almonds are used to manufacture almond oil, while sweet almonds are used for cooking and eating raw. They’re very nutritious, loaded with magnesium, phosphorous, zinc, calcium, folic acid and vitamin E.
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 5- feet tall in the Amazon jungle, and they’re harvested from seed pod 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.
Hazelnut
Hazelnuts grow in Europe and the U.S., although most of the world’s hazelnuts come from Turkey. Round or oval with a very hard shell, they grow in clusters, partially enclosed in a husk. Hazelnuts are a very nutritous snack, as they’re high in fiber, potassium, calcium, magnesium and vitamin E. Used in candies, baked goods and savory dishes, they can be a bit of 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 clean them.
Macadamias originate in Australia, but are now grown commercially in Hawaii for the American market, where it’s widely used in cookies, candies and ice cream, and sold as a salty snack food. Commercial cultivation of macadamias began in 1858, and are named after John McAdam, who first cultivated it. Low in carbohydrates but quite high 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 goods, eat them alone or chop them up and add them to hot cereal.
Pine nuts (also called pignolas) are the seeds of a 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 100,000 years ago in Iran and Syria, 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 awhile, 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, folate and protein.
Walnuts come in over 15 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, at that – 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, can be eaten raw and 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 goods.
Sesame seeds originated in Africa but are now commonly grown in many tropical and sub-tropical areas. Oil is extracted from the seed and used for cooking, salad oil and in 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 halva is made from sesame seeds.
Sesame seeds are 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 2,000 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.
