Author: Erin McGraw

The U.S. Food and Drug Administration (FDA) recently issued a final rule to update the nutrient content claim “healthy.” The final rule aligns the definition of the “healthy” claim with current nutrition science and dietary recommendations.

“Nuts and seeds, higher fat fish, such as salmon, certain oils, and water are examples of foods that did not qualify for the “healthy” claim before but are foundational to a healthy eating pattern and recommended by the Dietary Guidelines. These foods now qualify to bear the “healthy” claim.” 

The wonderful thing about tree nuts as part of a healthy diet is their versatility. They can fit into any meal or situation, whether at home or on the go, and can enhance the benefits of all the other foods listed in the healthy claim.  Here are just a few ideas to get your year off to a healthy start:

Avocado Boost – The super trendy avocado toast, that finds its way onto so many café menus, is  an easy-to-prepare breakfast you can make at home. Adding nuts will contribute valuable protein, fiber and other nutrients, not to mention a delightful crunch. Here’s a recipe that adds a zap of spice to the dish! 

Or if you’re in the mood for guacamole, and also love pesto, try this delightful combination of avocado and nuts!

Seafood Partners – There are so many ways that nuts compliment seafood. Salmon is well known to be rich in valuable omega-3 fatty acids, but how about adding some healthy nuts and fruit as in this delicious Salmon with Peaches and Almonds. Shrimp fans will love these lettuce cups with cashews (Sang Choy Bow) – simple, flavorful and fun to eat! Tuna poke is another trend not showing any signs of leaving and adding a crunch of macadamias to the silky raw tuna makes it even more irresistible. And we can’t forget that popular restaurant-style, nut-crusted fish. Here’s one using pistachios!

Grain Bowls – These one-bowl meals are all the rage these days, finding their way onto even the most elegant restaurant menus. They’re also great for home cooks. Try adding healthy beans, lentils, wholegrains and peas to your bowl, and then add some of your favorite vegetables and nuts. Voila!  Here’s a recipe with Hazelnuts and Kale to get you started.

Low fat Dairy and Fruits – It’s breakfast time! There could not be a simpler breakfast than topping some yogurt with fruit and tree nuts. Dairy foods like yogurt give you a boost of calcium, the fruit is loaded with vitamins and minerals, and the nuts provide healthy fats, fiber and protein. Here’s a bowl that adds some grains to help keep you sustained throughout the day! 

Just Desserts – Fruit is also a lovely way to end a meal – whether with a scoop of ice cream and nuts, in a cake, such as this Flourless Orange Cake, or something simple but fancy like this Mille Feuille.

Experiment and have fun going “healthy” in 2025!

Bon Appétit!

Even though the store shelves are filled with all kinds of candies and treats for the holidays, it’s always more fun and more meaningful to make your own, and there are so many ways you can incorporate nuts.  You can add chocolate, caramel, coconut, or any of your favorite traditional ingredients to make it more festive. Here are just a few ideas to get you started:

Simply Nuts and Chocolate – Probably one of the simplest ways to turn nuts into candy is by making nut bark. Just scatter roasted or raw nuts over a sheet of parchment then pour melted chocolate on top. You can use white, dark or milk chocolate, or swirls of all three for a fancy touch. Allow it to set then break apart and store in an airtight container. If you want a recipe, here’s pistachio bark and Sweet and Salty Walnut Bark.

Chocolate Coated Nuts – You can also add nuts to melted chocolate then allow the chocolate to drip off the nuts into a sieve. Or try these mint dusted almonds for an alternative to chocolate.

Fudge – There are few candies as decadent and melt-in-your-mouth as fudge, and it’s not difficult to make. Here’s one from our friends in Australia at Nuts for Life using Brazil nuts, a classic Christmas nut!

Truffles and Balls – The wonderful thing about making fruit and nut balls is you can add so many of your favorite flavors and spices. Just put it all in a food processor and pulse to desired consistency. You just need something to bind the mix together, such as nut butter or dates so you can roll it, then coat in cocoa, fine coconut or powdered sugar. Try these spiced almond truffles, or walnut chocolate bliss balls.

Flavored Tree Nuts – For the savory food lovers, try making flavored nuts. You can add any spices or seasonings, or even sweet, salt and sour blends. Here’s a 101 on making your own flavored nuts.

Gifting Cookies – If it’s gifts on your mind, we have an abundance of special cookies on our website for you to choose from, such as these Raspberry Almond Macaroons, Pistachio Florentines or Macadamia Shortbread.

Whatever you are doing to celebrate, we wish you all a very happy and safe holiday season!

Hispanic Heritage Month, which is celebrated from September 15 to October 15, is a month-long celebration of Hispanic and Latino history and culture. The Latino presence in America spans centuries, and it has been an integral part of shaping our nation since the Revolutionary War. US present and past is enriched by the Hispanic community and one of the ways this valuable population has influenced American culture is through its vibrant food.

Nuts have been eaten in Mexico since the Spaniards introduced them nearly five hundred years ago.  Mex-connect, Mexico’s top English language online magazine gives some examples of traditional recipes with nuts. “The tamales de nuez of the Bajío region have ground nuts, sugar and anise mixed in with the masa to make distinctive, sweet tamales. In Oaxaca, pecans halves are incorporated into a milk, sugar and cinnamon base to make a candy called gollorías, while in many other parts of the country, pecan candy is made with a brown sugar syrup and known as nueces garapiñadas.” From the Cuban sandwich to arepas (corn patties), Hispanic foods have grown in popularity and influenced American cuisine, inspiring chefs with ingredients and dishes. And you can discover and create many of the iconic Latino foods yourself at home, with a healthy contribution of nuts:

• Tacos – Chef Catherine Bergen, owner of C Casa in Napa and San Francisco, wouldn’t dare serve her Roast Sweet Potato and Black Bean tacos without a healthy scattering of pecans.
• Chile Rellenos – or stuffed peppers, are a traditional Mexican dish most often made using Poblano peppers, and often incorporating nuts such as these Green Chilies stuffed with almonds and raisins by Annabelle Breakey, in Sunset Magazine. 
• Or a similar dish, Chiles En Nogado one of the signature dishes at Hawaii’s acclaimed Baja Mexican Food. Often served for celebrations and on Independence Day, this dish includes a walnut sauce and features the colors of the Mexican flag.
• Salsas Galore!  Born and raised in Mexico, Pati Finich is a celebrated cook, writer and TV presenter and has created a salsa (Salso Macha!) using walnuts, pistachios and pine nuts. She loves it over French toast or yogurt for breakfast, or avocado toast, but it would be equally at home over a quesadilla or grilled chicken.
• Mexican Wedding Cookies – which traditionally contain pecans, but can also include other nuts of choice such as hazelnuts, have become an American staple found in many bakeries around the country. This recipe is by Jeanine and Jack, creators of Love and Lemons.
• Seasoned Nuts – Snacking on nuts has become more common in Hispanic cultures and all over the country you will find various spicy and seasoned versions. One of America’s most iconic chefs to bring authentic tastes of Mexico to the US, Rick Bayless, creates a Smoky Chipotle Cashew recipe that you could easily adapt to any nut.
• Empanadas – which are becoming as popular as the hot dog, are simple to make at home with a delicious bite of nuts. These are by Maria Koutsogiannis for the California Walnut Board and add a fresh lively sauce of lime and cilantro!

This Hispanic Heritage Month, why not explore the recipes of some of the lesser known Hispanic cuisines, such as this Ají de Gallina – Peruvian Chicken in Creamy Walnut Sauce with Chili, (by Marian Blazes for Spruce Eats), Torta de ‘Ochenta Golpes’ from Cocnineros Argentinos, or Spanish Coca by Chef Joanne Weir.

Have fun celebrating with your own interpretation of our Latino favorites, with a healthy dose of nuts of course!

Bon Appétit!

Making a great meal doesn’t have to mean a long list of ingredients. In fact, sometimes the simpler the dish, the better it tastes, especially when you focus on fresh, seasonal and good quality ingredients.

There are so many ways to reduce the number of ingredients you use, without sacrificing flavor or enjoyment, and it will make cooking more of a joy than a chore. Here’s a framework for you to build your own quick meals. Start with the most important part – the plants – and select a few different colors. This time of year, it could be fresh peas, corn and tomato. Second, select a protein – it could be an egg, fish, lean meat, nuts or chicken.

Having tree nuts on hand in your refrigerator or freezer allows you to jazz up anything for added texture, flavor, healthy fats, protein and many more nutrients. Nuts also add an element of satiety, so you’ll be less likely to want to snack afterwards.

Here are some ways to create quick dishes for healthy family meals or entertaining:

Pasta – The Italians are heroes when it comes to simple, fresh and delicious. Whether it’s a pine nut pesto folded through linguini with shrimp, a walnut crumble tossed through orecchiette, or a Brazil nut cream over wild mushroom pasta, we have many pasta recipes to try.

Omelets – One of the simplest meals you can make and great for solo diners. Sauté some vegetables, such as mushrooms and zucchini. Whisk some eggs with soy, chopped green onion and grated ginger and pour over the veggies, turning in the edges as you go until cooked through, then scatter chopped tree nuts on top.

Grain Bowls – Admittedly these bowls are an easy way to get carried away, opening up your pantry and finding all kinds of ingredients to toss in. And there’s nothing wrong with that. But simply starting with your cooked grain of choice, adding some raw vegetables, nuts and a simple dressing of olive oil and lemon can make a satisfying and nourishing meal. Grain bowls are great for breakfast, lunch and dinner, or a side dish!

Pizza – You can buy ready-made pizza dough at the store, or some pizza restaurants will let you buy their pizza dough to make your own at home. Or for a speedy pizza, use pita bread. Spread with our delicious pistachio sauce, sprinkle with cheese then scatter over some veggies like bell peppers, mushrooms, and onion. Or go for a salad topped pizza, such as this one inspired by Joanne Weir.

Stir Fry with Noodles – Select three different colored veggies, add protein and stir fry, adding a splash of soy and rice wine. Toss with cooked noodles, scatter with sliced almonds, cashews or macadamias, and you have a simply delicious meal.

Plain and Simple – For many, a meal is simply “meat and veg,” which is a great thing and allows you to keep the number of ingredients manageable. There is nothing lovelier than a piece of grilled fish, some potatoes, peas and carrots, and to top it off some toasted chopped tree nuts. 

The Oven Bowl – Popping a casserole dish in the oven means more time with friends and family and you can transfer the dish right to the table for family style serving. Try layering sliced cooked sweet potatoes, a can of tuna or salmon, sliced zucchini and cover with a can of tomatoes (chopped or whole). Lastly, top with melted cheese and sliced almonds and cook until golden! Or go simply veggie, tossing together squash, mushrooms, cauliflower (or your preferred vegetables) with fresh basil. Toss with olive oil, scatter with nuts and bake until vegetables are tender!

Spicy Pork Tenderloin – Rub pork with honey and soy and sit for 15 minutes, then roast at 375°F for 15-20 minutes or until medium rare. Rest and serve sliced over a bed of sliced fennel, cucumber, cilantro and chopped macadamias, almonds or cashews.

And one more added bonus–using less ingredients means less clean-up and more play time! 

Happy August everyone!