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!