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This is part of a continuing series exploring nuts as nutrition powerhouses. Here we explore walnuts and almonds.
WALNUTS
Why: In a study in the American Journal of Clinical Nutrition, walnuts ranked second only to blackberries (out of 1,113 foods tested) in antioxidant activity. If you have trouble sleeping, walnuts are the richest known food source of melatonin.
Nutrients: A 1-ounce serving is a good source of phosphorus and magnesium and an excellent source of copper. There are also 2 grams of fiber and a decent percentage of niacin, thiamine, vitamin B6, vitamin E, zinc and potassium.
Health perks: This is the only nut that contains a significant amount of omega-3s — 2.6 grams in 1 ounce. Plant sources of omega-3s benefit the skeletal system by decreasing the breakdown of bone. They also help to lower your LDL "bad" cholesterol and improve circulation. Walnuts also play a role in decreasing blood pressure and reducing inflammation associated with heart disease.
Nutrition stats (1 ounce, 14 halves): 185 calories, 18.49 g fat, 3.89 g carbohydrates, 4.32 g protein, 1.9 g dietary fiber.
Storage: They are rich in polyunsaturated fat, which, when exposed to heat, oxidizes quickly, so shelled or chopped walnuts should be stored in a sealed container away from sunlight and in a cool, dry place. Walnuts keep well for up to six months when they are refrigerated in a sealed container or for up to a year in the freezer.
GRILLED MUSHROOM AND WALNUT SALAD
Clean, core and carefully separate lettuce leaves. Place in a large mixing bowl, cover with a damp cloth and chill.
Bring a large pot of water to a boil. Fill a large bowl with ice water. Cut green beans into 1/2-inch diagonals and blanch in boiling water for 30 seconds. Using tongs or a slotted spoon, transfer beans from boiling water to ice water. Drain; set aside.
Combine shallots, herbs and pepper in a small bowl. Add mushrooms; let marinate for 5 to 10 minutes. Grill (or broil) mushrooms, 2 minutes on each side. Remove from heat. Let cool 2 to 3 minutes.
Arrange lettuce "cups" on four plates. Place grilled mushrooms in each lettuce cup; add green beans. Top with shredded cheese and chopped walnuts. Garnish each salad with a lemon wedge and 2 tomato quarters.
Serve with fat-free dressing. Makes 4 servings.
ALMONDS
Why: They are delicious as a snack or sliced as a food accent.
Nutrients: An excellent source of vitamin E and magnesium, a good source of protein, riboflavin and fiber, they also offer significant quantities of potassium, calcium, phosphorous, iron and monounsaturated fat.
Health perks: An analysis of seven clinical studies found that eating 1 ounce of almonds daily as part of a healthy lifestyle lowers LDL cholesterol, thereby reducing the risk of heart disease. Other studies have shown that higher intakes of magnesium-rich foods such as almonds may help maintain blood sugar and insulin levels, particularly after eating a carbohydrate-rich meal.
Nutrition stats (1 ounce, 23 whole almonds): 164 calories, 14.36 g fat, 5.6 g carbs, 6 g protein, 3.3 g fiber.
Storage: Store under cool and dry conditions in an airtight container. Avoid exposure to strong odors as almonds can absorb odors if exposed for prolonged periods. Almonds can be stored for about two years with no significant loss in quality.
ALMOND, CHICKEN & DRIED APRICOT SALAD PITA
Preheat oven to 300 degrees.
Place almonds on a baking sheet and roast for 7 to 8 minutes. Remove from oven and let cool. In a bowl, mix almonds and all remaining ingredients except pitas. Spoon 1/2 cup chicken salad into each whole-wheat pita half. May be served with mixed greens. Makes 4 servings.
Charles Stuart Platkin is a nutrition and public-health advocate, and author of "Breaking the FAT Pattern" (Plume, 2006). Sign up for the free Diet Detective newsletter at www.dietdetective.com.
