Category: Nut Usage Ideas

Every April the American Heart Association promotes Move More Month. The goal is to encourage everyone to enjoy more physical activity on a regular basis. And the timing couldn’t be more perfect with the arrival of spring. So, let’s lace up our walking shoes or hiking boots, don a swimsuit, or pull our bikes out of the garage and embrace the warmer weather.

Whether it’s a walk around your local botanical gardens, kayaking or rowing, catching some waves, or simply running with your kids around the back yard with a frisbee, we all need some fuel to keep us going. And there’s no more perfect snack than nuts for a sustained boost of energy. Tree nuts are a powerhouse of vitamins, minerals, plant protein and unsaturated fats, that not only supply energy and satiety, but contribute to an overall healthy diet.

Naturally, the most common option is to slip a bag of nuts in your backpack, but there are many other ways to enjoy nuts on the go. Here are just a few:

Nut-wiches – A simple sandwich spread with nut butter is delicious and so much more nutritious and sustaining than just plain bread. Easily packed in your backpack, car or bike bag, sandwiches bring you an all-around balance of carbohydrates, fats and protein. Try hazelnut butter with tomatoes and mozzarella, almond butter with cucumber, pecan butter with banana, walnut butter with celery and apple just to get you started.

Traveling for Work – Rather than sitting and waiting for your flight, take a roam around the airport—there’s plenty of sitting to be done on the flight. Skip the airplane salty snacks and pack your own seasoned nuts to elevate the journey. We have lots of ideas for both sweet and savory seasonings for nuts. Or make a pan of nut bars that can last your entire trip. Simply wrap each bar in individual servings. Here’s one using macadamias and pine nuts.

Family Hikes – On weekends, why not start the day by taking the family on a hike and having a scenic breakfast. You can make some muffins the night before to make the perfect portable brunch. Try these with Pecans and Banana. Or, for the more adventurous gourmets out there, these Hazelnut German sticky buns make a wonderful picnic morning treat.

Picnic Feast – Gather with friends and family outdoors for a game of touch football or badminton, instead of watching TV. There are lots of ways to incorporate tree nuts into a picnic fit for a king. Here are some salad ideas:

• This Peach and Arugula Salad with Pistachios makes a fresh addition to any picnic and the Apple Celery and Grape salad is a twist on the Waldorf, and kids will love it!

• For an Asian inspired salad, these Cashew Prawn Lettuce Cups are a great hand-held treat. Make the noodle salad, then pack the lettuce separately and assemble on the spot.

• For a meal in a salad, throw in some grains, such as this Red Quinoa and Kale Salad or an Almond Farro and Black Bean Salad. They’ll be sure to keep you going all day!

• If you’re in the mood for a barbecue, these Vegetable Rice and Nut burgers are a great plant-based option. But if it’s a real meat patty you’d like, jazz it up a notch by adding some chopped tree nuts and fresh herbs to the mix, then topping with Pesto or Romesco Sauce. 

• For fish lovers, this salmon dish makes a great barbecue. Just remember to bring a small pan for the sauce.

Grilled Salmon with Peach Almond Brown Butter

Preparation time – 10 minutes, Cooking time – 10 minutes

Serves 4

• 4 salmon fillets
• Salt and freshly ground pepper
• Olive oil, for cooking

Peach Almond Brown Butter

• 4 tablespoons butter
• 2 peaches, diced
• 2 ounces roasted almonds, roughly chopped
• Zest of 1 orange
• 1 tablespoon chopped fresh rosemary leaves
• 1 teaspoon red wine vinegar, optional

1. Brush grill or heavy-based pan with olive oil. Season salmon and cook, skin side down for 2 minutes, then turn and cook as desired.
2. While salmon is cooking, heat butter in a small skillet and cook until bubbles subside and the butter starts to color. Add the peaches, almonds, orange zest, and rosemary and toss in the butter until all are warm. Add the vinegar if using (it adds a little zip to the butter).
3. Serve the salmon with sauce spooned over the top, and a vegetable such as barbecued asparagus.

However you choose to move more, don’t forget to bring tree nuts with you!

The Nutty Chef!

The Spring Equinox arrives on March 17^th—time to get excited about planting all those fresh fruits and vegetables and/or seeing them in our local markets! Nuts are a wonderful way to enhance spring produce, in texture, flavor, nutrition and staying power!

Here are some creative ways to enrich the first “fruits of spring” with your favorite tree nuts:

• Lettuce such as arugula, kale, mustard greens and spinach are ready to pop up in your garden or farmer’s markets in early spring. And there’s nothing more welcoming for nuts than a green salad. Try a simple dressing of olive oil and lemon and a scattering of toasted sliced almonds and walnuts. Or, for something a bit more special, mix grated parmesan with finely diced tree nuts, and place teaspoonful-sized mounds in a non-stick pan over medium heat. Allow them to melt and turn golden brown, then flip and cook a minute more before placing onto a wire rack to cool and scatter over salads.

• Asparagus is one of the first vegetables to break ground in March, its shoots seem to rise out of nowhere. Lightly steamed or roasted until tender to the bite, and served with crumbled goat cheese and roasted chopped hazelnuts or pine nuts is divine. Just make sure if you steam or boil the asparagus that you cook it 1-2 minutes or until just tender, and then refresh it in an iced water bath for a few minutes to stop it from cooking further and getting overcooked. Try white asparagus with melted butter, capers, parsley, lemon and pecans or macadamias.

• Fava Beans may take a bit of work to steam and then remove their skin, but they are so worth the effort. A warm fava bean and English pea salad with mint, diced nuts, lemon zest and olive oil is a great side dish with grilled salmon or chicken. It also makes a great dip or sauce when pureed with your favorite tree nuts, olive oil and fresh herbs. Pure Spring!

• Radishes are well known to be served shaved over salads, but did you know they are also great cut into quarters and sautéed or roasted with other vegetables? For salads, layer thinly sliced cucumber, radish and red onion and drizzle with red wine vinegar and olive oil. Puree any tree nut with basil, mint, parmesan and olive oil and drizzle over the top! Walnuts and radishes are great sautéed until golden and served over a steak or rack of lamb. Or for something lush and unique, puree radish with yogurt and cashews or macadamias for a delightful summer soup.

• Morels are foragers’ springtime treat and so gorgeous with any kind of nut, especially hazelnuts, walnuts and pine nuts. Wash well, chop and sauté over high heat with nuts to serve as a side dish or toss through pasta, topped with some fresh ricotta, lemon zest and finely sliced basil.

• Rhubarb, like asparagus, suddenly shoots up when the weather warms and is so much more versatile than many realize. Of course there are the classic desserts like this Crisp, by Love & Lemons, with walnuts, but think of roasted rhubarb with a dot of brown sugar to serve over pork, it’s sweet-sour red juices drizzling over the meat. Easy but so very special. If you’re hankering for a recipe for an exquisite rhubarb, asparagus and nut pasta, try this Italian recipe by Laura Bonicelli.

• Strawberries are at their best in early spring – look for bright red berries without white around the stalk. Sometimes the smaller ones have the best flavor. For breakfast, serve over our Breakfast Grain Bowl or a bowl of muesli and yogurt. Or for dessert, our Fruit Tiramisu, which has elements of a British trifle, is succulent and fresh.

Spring is the perfect season for a healthier lifestyle with easy, more colorful and plant-based meals, so set your imagination free and make your kitchen your playground!

Bon Appétit!

February is National Snack Food Month, so we thought we’d take the opportunity to highlight the many virtues of snacking. Often maligned, snacks are an important part of a healthy eating plan. Research shows that most people consume 25% of their calories every day in the form of snacks. Of course, it’s important to choose snacks that are nutritious, such as nuts, fruit, vegetables, whole grain bread, cheese, and yogurt, to name a few. Not only do healthy snacks keep you satiated throughout the day and prevent going overboard at meals, snacks, such as tree nuts, are a great way to add vital nutrients to your diet.

Here are some ideas for nutty snacks!

1. Simply a handful of nuts – whether it’s your favorite nut or mixed nuts, taking a bag of tree nuts to work or play is probably one of the easiest and healthiest snacks.
2. Nut butter – on a cracker, in a celery stalk or under a slice of avocado, home-made nut butter will be sure to keep you going until dinner!
3. Nut muffins can be whipped up in minutes and stored in the freezer to heat up as needed.   You can add dried or fresh fruit, spices, and make them savory or sweet.  Try these Pecan Banana Muffins, and feel free to switch out with your favorite tree nut and fruit!
4. Nut-based cookies – the Italians have Amaretti, the Mexicans have their Wedding cookies, the Turkish use almonds, walnuts and hazelnuts for traditional cookies. You can easily make your own with nut meal or by grinding your own nuts. Here’s a Macadamia Shortbread, which can be made with any tree nut (i.e., walnuts and cardamom or pistachio and orange zest).
5. Nut bars and bites – just put nuts, dried fruit and enough honey to bind together in a blender, and press into a lined-square pan or roll into balls and dust with coconut or seeds. Refrigerate and enjoy over the next few weeks! Here’s a recipe for some delicious Almond Bites that will keep you going on a hike or bike ride!
6. Nut dips and crackers – just like hummus with chick peas, or guacamole, you can add nuts to any vegetable puree in a blender for dipping carrot, celery and zucchini sticks! Add fresh herbs, chili powder or Tabasco to spice it up!  This Pine Nut and Avocado Pesto combines the best of both worlds!
7. Smoothies – there’s nothing simpler than mixing fruit, greens, or vegetables with tree nuts in a blender with some water, milk or nut-milk alternative.  Here’s one for cocktail time with Pistachios to end the day in style!

Want more ideas? We have an entire section on nutty snacks here! 

Enjoy!

It’s time to raise your glass to celebrate and toast the year with friends, colleagues and family. If you’re wondering what to serve with your sparkling wine celebrations, nuts pair beautifully. The earthy richness of nuts enhances the yeasty, toasted notes of champagne and other worldly bubbles. And there are so many ways to prepare nuts that will bring a delicious addition to your holiday party.

Cheese and Nut Platter – Cheese is one of the most classic additions to a champagne toast, but have you thought of jazzing it up a notch by incorporating nuts with the cheese? Think goat cheese rolled into balls and coated in finely diced nuts; blue cheese sliced lengthwise and filled with honey and diced nuts; or for a bit fancier presentation, top a round of brie or camembert with a drizzle of honey, some chopped nuts and wrap in puff pastry before baking until golden brown. Serve warm while the cheese is still molten – just divine with pure Champagne. Or warm orange slices, with herbs such as oregano, thyme or rosemary and toasted nuts such as pecans, and spoon over slices of soft rind cheese on bread.

Naturally a classic Champagne is great with these, but not just champagne, a Blanquette de Limoux,  Crémant de Bourgogne or other non-vintage French sparkling wine would be delightful too.

Crackers – You can make your own crackers with nuts to make that perfect partnership, or make parmesan nut tuilles – place mounds of parmesan cheese scattered with chopped nuts on a non-stick pan over medium heat and cook until melted, then flip over and cook until set. Cool and serve as crackers. Lovely with a high-end Prosecco or Franciacorta.

Filo Fingers – Brush sheets of filo (phyllo) pastry with butter or oil, dust with nuts, shredded cheese and spices, then roll up into cigar shapes and bake until golden. The crisp toasty notes are lovely with a glass of bubbly—like a bright Cava!

Bruschetta with Nuts – The world is your oyster with ideas for bruschetta with nuts. Try toasted ciabatta bread spread with a nut butter or pesto and topped with mozzarella and tomato. Or spread with fig jam, ricotta, some toasted hazelnuts or almonds, fresh herbs and a slice of prosciutto or smoked salmon.

Puff Pastry Fingers – Roll puff pastry until just a bit thinner and cut into fingers. Scatter with goat cheese, rosemary, pine nuts or chopped nuts and bake until puffed and golden.

Chocolate Enhanced Nuts – There are so many ways to liven up chocolate with nuts. Melt your favorite chocolate in a parchment lined tray, scatter with nuts, dried fruit, even trendy toppings such as coarse salt, chili flakes and bacon bits. Allow to set then break into bark. Here’s an idea from our website.  Experiment with Brazil nuts, cashews, pine nuts and macadamias – just delicious!

Stuffed Dates – An old classic, dates sliced open and filled with goat cheese, walnuts or pistachios, honey and thyme pair beautifully with a local sparkling wine, of which there are many to choose!

Something more substantial? – Prawns dipped in egg wash, then in ground macadamias and shredded coconut before deep frying perhaps? Or scallops seared and served with an almond Gazpacho like at the famous Waterbar restaurant? Scroll through our brochure to find this recipe and more from well-known chefs.

Wishing you all a happy, safe and healthy holiday season!

Our fireplaces are lit, the leaves are falling, decorating the ground in a carpet of orange and yellow hues, and salads are being replaced by soups in our culinary thoughts. Soups offer so many options – a satisfying lunch, a quick starter, or a full meal of beans and vegetables.

Tree nuts have many roles in soups, from thickening to adding a lovely crunch topping. And they add a nutritious boost of protein, healthy fats and sustained energy. Here are some simple and exotic ways to jazz up your soups with nuts:

Nothing adds creamy, richness as well as a beautiful thick texture to pumpkin or winter squash soup like macadamia nuts. But hazelnuts work wonderfully too adding a new kind of nutty richness. Any pumpkin works well in this recipe, but Kabocha or Blue Ballet give you the best depth of color and flavor.

In this delicious Mediterranean Carrot Soup, nuts both thicken the soup and form a part of a crunchy, sweet sour agrodolce on top. You can use any tree nuts, and even use other vegetables such as celery root or sweet potato.

Our Potato Soup is given a splash of color and the delightful burst of flavor with a pistachio pesto topping. Nuts add a visual splash of contrast in texture and flavor. A white bean soup is gorgeous with an almond, pine nut or cashew pesto, or scatter soy glazed walnuts and pecans on creamy mushroom soup.

If you’re making an Italian style minestrone or vegetable and bean soup, top with some toasted pine nuts, or puree any vegetables, and top with crème fraiche and any toasted diced nuts – Brazil nuts give a wonderful contrasting boost.

Then there’s the toast – a side of grilled ciabatta with a nut spread made at home makes the perfect soup “side”. Here are some ideas for nut buttered bread to dunk in your soup.

There’s nothing better than your own creation, so wander around your grocery store, buy what’s in season and at a good price, and get playful in your kitchen with the tree nuts you have on hand…you won’t be disappointed.

Cheers!

The Nutty Chef

Are you a lover of the great outdoors, grilling, eating or cooking under the stars? If you want to add a touch of something new and special, think tree nuts! These “nutritional powerhouses in a shell” add a marvelous crunch and a boost of health benefits to any grilled dish.

Are you a simple grilled slab of meat lover?

Try adding nut pesto – and don’t just think basil and pine nuts. Basil is also wonderful with walnuts, or try pistachios and mint, cashews and macadamias with cilantro, hazelnuts and parsley, pecans and arugula…or your own designer pesto.

For more of a “fine dining meets grill” approach, slice a secret pocket into the center of the steak and fill it with a soft cheese mixed with lemon zest, herbs and chopped roasted nuts before cooking. Great with beef, lamb, pork and fish, such as tuna and swordfish. Avoid using chicken or turkey with a secret pocket, just to be safe.

Are you a burger buff?

Chopped nuts mixed into a burger add a nice crunch and toasty flavor. You can also spread buns with a ground nut butter. Place roasted or raw nuts in a food processor (or coffee grinder) and pulse on and off to grind, then slowly drizzle in nut or olive oil to bring to desired consistency. Great with a touch of lemon juice, honey or soy, and herbs too!

Smash up some ripe fig or stone fruit and mix finely chopped nuts into the paste with a drop of wine or vinegar as a lovely burger topping. You could also put this into a small pan to simmer on the grill to make a fresh chutney –  just add a touch more liquid.

Is fish your fancy?

Whole fish, wrapped in parchment or grape leaves and then in foil, is divine on the barbecue. First, brush the paper or leaves with oil and sprinkle with a layer of sliced or chopped nuts before placing the fish down and wrapping it. This makes a lovely crust. You can grill fish fillets and chicken breasts this way too!

Turkey Time?

If you’re grilling the whole turkey or breasts, you can make deep slashes in the meat and fill with one of the pestos or just nuts and herbs – even tucked under the skin works like a charm.

As we head into summer, salads are at the forefront of our minds! There’s so much wonderful produce available lighter meals just seem right. Whether you’re a Caesar addict or love a good grainy salad, nuts bring an extra boost of nutrition and crunch to any salad, as well as sustenance to keep your energy levels up throughout the day.

Think of a Niçoise scattered with toasted sliced almonds, a wedge dotted with roasted walnuts or a Caesar with pecans crumbled into the breadcrumbs. There are so many ways to bring the joy of nuts to your salad bowl, and ramp it up a notch in flavor, texture and health. 

Here are five tips to get your creative juices started:

Keep it class with a Waldorf Salad – The Waldorf is making a comeback and the mixture of walnuts, apples, celery and grapes deliver a meal that is fresh, fruity and light. You could use any nut in this apple, celery and grape salad recipe!

Pair fruit and nuts together – Strawberries are a common addition to salads this time of year, not to mention other berries and stone fruit. To get the most flavor, select fruit you can smell and that gives just a little when you squeeze them. Strawberries are lovely marinated in a little balsamic to bring out their flavor. You can add them to any greens and scatter with fresh ricotta. This recipe features pecans and berries, or try this one using pistachios rolled up in a ball of goat cheese, for a French twist.

But why stop at strawberries? Try blackberries with spinach and almonds, blueberries with arugula and goat cheese or raspberries with mixed greens and cucumber. And then there’s our luscious stone fruit – sliced peaches or nectarines over greens, with toasted nuts of any kind, just shouts summer. Here’s one with arugula and almonds or a grilled peach salad with pecans.

Go all in on grains – Make your salad a complete meal with the grains you love, lots of chopped vegetables, a splash of olive oil and lemon and a scattering of any nut! You could use quinoa, barley, rice, farro or any cooked grains. Cook a batch over the weekend and separate into meal portions to freeze for when you are ready during the week for your grain and nut boost! Try this one using hazelnuts that is light and bright for a warm summer day, or a farro and almond salad that is sure to keep you energized!

Make it a wrap – Whether you fill a lettuce leaf with prawns and noodles as in this classic Sang Choy Bow, lay out the makings for a party with walnut larb lettuce wraps, or just put your salad in a tortilla to make a wrap, eating salad with your hands just seems right sometimes!

Keep things toasty with a warm salad – If you’re after a warmer salad, consider toasting tree nuts in a dry pan until golden and aromatic, then removing them from the heat and tossing your dressing into the hot pan, so it sizzles and absorbs the nut’s essence. Toss through some bitter greens like escarole, frisée and radicchio while still warm and crumble goat cheese on top. This is wonderful with macadamias, almonds, pistachios and hazelnuts.

The combinations are endless, so Go Nuts with your salads this summer!

Whether you’re an extreme hiker, mountain biker, fisher, forager or just love picnics and camping, taking along some nuts can only enhance your time outdoors.  Filled with important nutrients that can provide energy and keep you full, tree nuts can be prepared in many delicious ways that work perfectly in an outdoor adventure.

Here are some ideas to get your creative juices going:

1. Simply nuts – of course, the easiest way to enjoy tree nuts is to pack some in zip lock bags to tuck in your backpack.  But you can upgrade the experience by seasoning the nuts or adding dried fruit.  We have plenty of seasoning ideas in our recipe collection.
2. Nut cookies – whether it’s a chewy breakfast cookie, a rich shortbread, or dippable Biscotti, sitting on a mountaintop or riverside with a beverage and a cookie is truly magical, and prepares you for the next leg of your journey.
3. Nut burgers – These burgers can be made ahead of time, wrapped and then cooked on the campfire!  A delicious lunch or dinner to send you off to a blissful sleep under the stars.
4. Frittata – A picnic or al fresco lunch just begs for a frittata, and adding nuts brings a wonderful texture and flavor.  They can be enjoyed cold or warm out of the oven for a back yard family feast!
5. Breakfast – Take some muffins or a nourishing Grain Bowl on the road to get your day off to the right start!
6. Nut butter – If you’re feeling tired, take a spoonful of nut butter with honey for a quick and lasting lift.

Wishing you a happy and safe summer season, enjoying the wonders of nature!

Throughout history nuts have played a significant role in the diets and health of cultures around the world and have formed the staples of many dishes intrinsic to their cuisines. From sustaining explorers to being featured in celebrations, nuts have enjoyed a universal appeal. Let’s have a look at the origins of some tree nuts and classic ways they can inspire us in our daily nut creations:

Almonds – Mentioned in the bible and Greek Mythology, almond history mainly revolves around the Mediterranean and particularly Spain. From soups like Ajo Blanco, where almonds give a silky creaminess, to a rich Romesco Sauce from the Catalan region, where almonds combine with roasted peppers and spices to make a delicious addition to fish and other dishes. And a tapas platter would be incomplete without some paprika spiced Marcona almonds.

Brazil Nuts – Grown mainly in the lowland Amazon rainforests, Brazil nuts are native to Southern American cuisine. Brazil nut trees sometimes live 500 years or more and grow up to 165 feet. Many organizations work tirelessly to preserve the forests where these valuable selenium-rich nuts grow, supporting the livelihoods of families reliant on their harvest. Many from the region simply slice the nut to toast and toss with herbs as a healthy protein rich snack, but in Peru, their Brazil Nut turrón will rival any Spanish or Italian equivalent.

Cashew Nuts – Though most associate cashew nuts with India, the nut actually hails from South America. Portuguese colonists were responsible for introducing the nut to West Africa and India in the 16^th Century, and now the nut is commonly used in South Asian cuisine. Cashews are used whole for garnishing sweets, curries, stir fries, or Sang Choy Bow, or ground into a paste that forms a base of sauces for curries (e.g., korma).

Hazelnuts – A symbol of wisdom, fertility and knowledge, the hazelnut has been found in writings dating back centuries from China to Greece. Originally believed to have been from Asia minor, the nut spread all over Europe, particularly embraced by countries such as Turkey and Italy. One traditional Turkish dish featuring hazelnuts is Bafra, which every home makes at celebrations. It’s simply a thin yeast dough sprinkled with sugar, hazelnuts and raisins, rolled up into a cylinder and baked. You could just use filo pastry to make your own simpler version. In Italy, Torta Nocciola can be found in bakeries everywhere, and farmers take their abundance of hazelnuts to local oil producers to make hazelnut oil, which is wonderfully aromatic on salads.

Macadamias – Contrary to popular belief, macadamias are actually native to Australia, being one of the main forms of sustenance for indigenous Australians on walkabouts. The tree was, however, first commercially harvested in Hawaii. Being a relatively “new” discovery, most recipes featuring macadamias are modern and creative, making use of the creamy, crisp texture and buttery flavor. They make a wonderful butter replacement in shortbread, and macadamia crusted fish appears on menus around the world.

Pecans – The only tree nut actually native to America is the pecan, and it is a species of the hickory tree.  Pecan use dates back to the 1500’s where it was found along riverbeds in the south east US and northern Mexico, particularly around the Mississippi region. It was a staple of the pre-colonial American diet, being used in Fall and Winter and often used to make a nut milk, or soups and breads. Kanuchi is a Cherokee soup in which pecans are pureed with salt and water and usually topped with roasted squash.  Pecan pie is one of the most famous American desserts, but pecans are now widely used in salads, cheese boards, muffins and just as a delicious snack.

Pistachios – A relative of the cashew, the pistachio originated in the Middle East, and is mentioned in the book of Genesis. Historically the nut was savored by the wealthy and royalty, and it wasn’t until after WWII that the pistachio became more mainstream. While it was still considered a delicacy in France and countries north of the alps, Italy found a way to incorporate the nut in their cuisine, from delicate cookies, gelato and even as a pizza topping.

Walnuts – Walnuts are one of the oldest food trees known to man, dating back to 7,000 BC. Once named Juglans regia, “Jupiter’s royal acorn,” historical records suggest the nut came from Persia where it was saved for royalty. A classic Persian dish is Fesenjan, featuring a walnut and pomegranate stew with chicken. In the Mediterranean they are intrinsic to many dishes, from an Italian walnut sauce for pasta, to Greek Walnut bread.

So, globalize your kitchen, expand your culinary repertoire and Go Nuts!

This month marks the 57^th year the nation dedicates the month of February to raising awareness and highlighting the importance of heart health.  According to the American Heart Association (AHA), heart disease continues to be the greatest health threat to Americans and is still the leading cause of death worldwide, as reported in their Heart Disease and Stroke Statistics – 2021 Update.

During American Heart Month, the AHA and other organizations reinforce the importance of heart health and the need for more research and efforts to ensure that millions of people live longer and healthier. At the International Tree Nut Council Nutrition Research and Education Foundation, we support the work of heart health organizations with research and education (nuthealth.org.)

Listed below are two of the AHA diet and lifestyle recommendations for preventing and managing cardiovascular disease, and tips on how tree nuts can play a role in your own heart health.

1. Use up at least as much calories as you take in:  

With the goal of maintaining a healthy weight range, we need to ensure we’re getting enough physical activity to balance our calorie intake.  The recommendations are for at least 150 minutes of moderate exercise each week.  This doesn’t mean you have to run or visit the gym every day, just taking the stairs instead of the elevator, or parking further away from your destination can count! 

Tree nuts go hand-in-hand with fitness. They promote satiety and can help curb food cravings. They’re a simple, convenient snack to take on a hike, a bike ride, or even a day at the beach.  Add nuts to breakfast to help curb those mid-morning slumps.  We have lots of ideas here for some nut-inspired breakfasts.

• Eat an overall healthy dietary pattern:

The AHA recommends a diet that emphasizes:

• a wide variety of fruits, vegetables and whole grains,
• healthy sources of protein such as nuts, legumes and fish,
• unsaturated fats – found in nuts, olive oil, avocado and non-tropical vegetable oils,
• minimizing added sugars and salt,
• and limiting processed foods.

Tree nuts are the ultimate whole food. You can use nut butter instead of mayonnaise on your sandwiches; use ground nut flour for cakes; and season or roast nuts for snacking, rather than chips.

Check out a few more ideas for making your diet more hearth healthy with nuts:

• Use ground nuts as thickener for soups and casseroles.
• Add nuts to salads rather than cheese.
• Boost your smoothie with a healthy dose of tree nuts.
• Enjoy an Italian pasta or pizza dish with a nut-based sauce.

Here’s to caring for our own hearts and those of our loved ones! 

The Nutty Chef