Category: Nut Usage Ideas

As the days get colder, there are few things more appealing than wrapping your hands around a big bowl of warm and delicious food! There are so many options – from Asian to Mediterranean, soups to grain bowls, meat rich or plant-based. And, nuts can play a vital role in the appeal and nutritional value in so many ways.

Below are some ideas to get your creative juices going!

Noodle bowls – Wander through the Asian section of a market and you’ll see a multitude of noodles, many gluten-free. Follow the cooking directions then immerse the noodles in a warm broth such as miso or chicken, add some shaved veggies, cooked meat or seafood, and scatter with toasted nuts such as macadamias or cashews. Try this pork, zucchini and walnut noodle bowl for some inspiration.

Pasta Bowls – Cook your favorite pasta, toss with olive oil, then begin your creation – prawns and peas with hazelnuts; zucchini and mint with pistachios and parmesan; tomato with mozzarella and walnut pesto;  smoked salmon, capers, dill and sliced almonds. And since fall is season of wild mushrooms, here is a recipe with the unique touch of Brazil nuts!

Grain bowls – All the rage at the moment as they are so versatile. There are so many grains to choose from – rice, barley, quinoa, faro, and legumes such as lentils. They are the perfect base for adding any cooked or raw vegetables, cooked meats and tree nuts. Here’s one with Red Quinoa and Kale with the crunch of hazelnuts, or a Black Bean and Faro Salad with Almonds.

Soups – If it’s chunky soups you like, such as a minestrone, a zesty spoon of pesto brings it to a new level. Try combining your favorite nuts and herbs to make your own designer pesto. And if it’s pureed soups you prefer, try this Mediterranean Carrot soup where nuts are the thickening agent as well as a bright burst on top.

Casseroles – If you prefer to throw a bowl in the oven and play until it’s done, try this Mac and Cheese with a twist of Pecan Breadcrumbs, or make vegetables the bowl, such as bell peppers or large zucchini so you can eat the bowl as well as the stuffing. Tip: mix chopped nuts with herbs and grated cheese before scattering on top. But how about just a pure veggie indulgence with this Roast Vegetable dish with a nut crumble, or a classic plant-based “meatloaf” – it really is endless.

We wish everyone a very happy Thanksgiving!

It’s October and thoughts of Halloween spring to mind with those wonderful winter squash and pumpkins bursting onto the shelves. The huge variety offers us a multitude of recipe ideas, and all pair beautifully with tree nuts.

Like nuts, winter squash is rich in nutrients that support heart health, the immune system and diabetes management, among other health benefits. They are a great source of fiber, carotenoids (a precursor to vitamin A), magnesium, potassium, vitamins C, B6 and folate. And, surprisingly for such a dense, sweet and sustaining vegetable, they are fairly low in calories (around half the calories of potato).

So, aside from carving scary faces out of these beautiful gourds, here are some delicious ideas for preparing various squash with tree nuts:

Butternut Squash with Walnuts in Pasta – The most common of squash, butternut has a mild flavor and smooth texture and lends itself to many applications – roasted, grilled, steamed, grated and pureed. For a wonderful cool day pasta, sauté thin slices of butternut in olive oil until golden and tender, adding walnuts and sage in last few minutes. Toss with warm pasta and sprinkle shredded parmesan on top with a squeeze of lemon. Pine nuts make a delicious alternative!

Kabocha Squash Soup with Macadamias – Kabocha is great roasted, mashed like potatoes, grilled and grated raw. In Australia it is simply cut into wedges and added to the roasting pan with any baked dinner as well as often being used as side dish of puree. But it’s earthiness and intense color make it perfect for soups as well. In this recipe, macadamias are used to both thicken and decorate the soup and the two go perfectly together. Kabocha is also the perfect squash for curries, both Indian and Thai, especially with coconut milk and lime, finished with a sprinkling of cashews.

Delicata and Hazelnut Salad – This elongated pale creamy yellow squash with green lines, is one of the easiest to prepare. Roasting brings out its sweetness and the shape makes it ideal for stuffing, but many chefs love this squash for a warm winter salad. Simply slice, toss in oil and roast, adding nuts for the last five minutes. Prepare a winter green salad and toss with a mustardy vinaigrette, then add the squash and hazelnuts.

Stuffed Acorn Squash – Another great squash for roasting and stuffing, its flavor is perfect with grains such as wild rice or farro, and nuts such as almonds and pecans. Simply cut in half, scrape out the seeds and drizzle with some oil. Place in a casserole dish with ½ inch water. Cover with foil and roast 20-30 minutes or until nearly tender. Toss cooked rice or grains with nuts and herbs such as basil, sage or rosemary and place in the squash cavity, sprinkle with cheese, and roast 10 minutes more. This is a meal in itself and great for the holidays.

Honeynut and Pistachio Squash Cake – A hybrid of butternut and buttercup, this squash is becoming more and more common due to its rich and sweet taste, versatility and ease of preparation. And being a small squash, you don’t have to have a week’s menu plan when purchasing one. Because it is so dense and sweet, it’s the ideal squash for pumpkin cake or pie – just pick your favorite recipe and substitute with this little gem, then top with a crust of pistachios for a lively contrast.

Roasted Spaghetti Squash – Often overlooked in the squash section due to its color and unique texture, this squash is nature’s gift of noodles. Rich in vitamins A and C, potassium and magnesium, spaghetti squash is also low in carbohydrates and calories.

Simply cut in half, scrape out the seeds, brush with oil and season with salt and pepper, then place cut side down on a rack in an oven tray. Bake at 400° F for 30-40 minutes, then, when tender, fluff up strands with a fork. Add some extra olive oil or butter and a sprinkling of chopped roasted nuts, parmesan cheese and fresh herbs, and voila, it’s the ideal side dish or even light meal.

September is dedicated to celebrating and emphasizing the importance of our first meal of the day, the one that breaks the overnight fast. In this fast-paced world we live in, this is often the meal that gets neglected in our rush to get out the door. Yet many nutrition experts believe it is the most important meal of the day. 

Have you noticed when you miss breakfast, you start to get a mid-morning craving around ten? And it’s usually something sweet we reach for. So, this month, let’s make a point of setting aside enough time to sit down and enjoy a bite before getting on with the day – it doesn’t have to take a lot of time, you can even prepare something the night before like overnight oats.

And did you know that adding nuts to your morning routine will not only help ensure a good balance of nutrients, but provide a sustaining source of energy to keep you going longer before hunger sets in?  We’ve prepared some quick and easy ideas for you to get you off to a great start!

Toast Toppers – Popping some grain bread in the toaster is simple and toppings can be as easy as nut butter and honey, or Avocado Toast. Here’s a delicious weekend idea for making Overnight French Toast with walnuts. Or make the most of the last of the seasonal berries with this Roasted Blueberry, Ricotta and Pecan Toast.

Simply Eggs – Scrambled eggs topped with chopped nuts give you plenty of protein and healthy fats, and tree nuts add a lovely twist to any omelet. Home-made nut-studded quiche or frittata for dinner makes a wonderful “leftover” breakfast, and you can even use nuts to make the pastry.

Bowls – The rage of the decade, bowls have become the hit for breakfast, lunch and dinner as an easy way to eat, and pack in lots of nutrition. For breakfast, this can range from a grain bowl with fruit and yogurt, to a savory bowl of greens and a soft poached egg.

Oats – Whether you prefer cooked oats, overnight oats, granola or simple muesli, this grain with added nuts is a wonderful way to give you a deliciously sustaining breakfast. Try overnight oats or granola with Chia for added fiber.

Muffins and Baked Goods – When you truly don’t have time in the morning to sit down for breakfast, baked goods can be your answer to a healthy start. They are a great way to combine fruit and grains, and you can make them the night before and grab and go in the morning. Muffins are a blank palette for you to paint your own recipe and let your inner cook shine. Do Pecans with Banana or Blueberry and Hazelnut Cookies tickle your fancy? 

Smoothies – If you like to drink breakfast then smoothies are the way to go. Choose your favorite fruits, greens, dairy and nuts. If you want to have your coffee and smoothie in one hit, here’s one with hazelnuts!  Blueberries and cashews are delicious in this smoothie made with almond milk, and if Matcha is your vibe, then try this one with walnuts and avocado. Delicious!

Happy September Everyone!

July is a great time to get outdoors, enjoy the weather and a delicious BBQ. Of course, July 4^th is one of the country’s most popular grilling days, but why not lure the kids or significant others away from their screens and set up a table in the back yard for a weekday meal. For a weekend activity, you could find one of the many parks that offer grilling facilities and make a day of it, with a hike or swim afterward.

Tree nuts add a delicious and healthy touch to everything from burgers to grilled asparagus. Here are some ideas to jazz up your grill with a touch of nuts:

Burgers – Nuts can work their way into burgers in many ways. Chop finely and add to the burger mix, such as these lamb burgers with mint and pine nuts, bringing out the flavor of the meat. Or if you’d like to do a plant based burger, these burgers rich in grains, vegetables and tree nuts are just as sustaining as their meat counterparts.

Steak Toppings – There are so many nut-based sauces that bring a new life to steaks – try this earthy Hazelnut Pesto on ribs or grilled steak. And this pistachio Romesco is lovely on lamb, beef or pork!

Grilled Seafood – Many are nervous about grilling seafood as it’s so fragile, but take heart, it’s not as hard as you may think. Just make sure you pre-heat your grill and brush the fish well with oil. Fish that works straight on the grill needs to be very firm such as swordfish. Try grilled swordfish with a sauce of herbs, lemon and tree nuts, made in a blender.

Whole fish can be wrapped in foil that has been brushed with oil. Stuff with a mix of herbs, tree nuts and lemon, then grill over a lower heat until the meat flakes when pressed with a fork. More tender fish fillets are best wrapped in parchment then foil and grilled the same way. Or go Australian style, with shrimp on the barbie, served in lettuce cups with macadamias and cooked rice noodles, and drizzled with soy sauce.

Sides – Side dishes can be just as, if not more, exciting than the meat. Try this Mediterranean inspired Couscous with pecans to serve with grilled chicken, or an almond and black bean salad that is the perfect side for any grilled meat or fish. Any salad can be elevated with a scattering of tree nuts. A classic French Salad of chicories with blue cheese, pear and walnuts will bring a taste of Paris to your table. And Asian style salads are lovely with raw or roasted cashews – try green papaya, cucumber, chili and cashews, or Asian lettuces with roasted cashews and a rice wine vinegar dressing. Macadamias go well in these salads too.

Veggie or Fruit Partners – Get creative on your grill with what’s in season. Right now, peaches and asparagus are at their peak, so brush them with olive oil, grill, then scatter with goat cheese and any chopped tree nuts, such as hazelnuts. Place halved tomatoes on your grill, cut side down, and at the last minute top with pesto, burrata and some toasted chopped nuts. Grilled pineapple can be a savory or sweet course. Grill pineapple slices, chop and add cucumber, sliced almonds and mint. Or grill and drizzle with honey, and top with ice cream and Brazil nuts.

Summer is the perfect time to wander through your local farmers market and get adventurous – you’d be surprised how many tasty grilling ideas you can come up with, topped with the wonder of tree nuts.

Bon Appétit!