Nutrition in a Nutshell Extension Homemaker Lesson Developed by: Linda Souchon, M.S. Extension Educator, Johnson County Description: Throughout history nuts have been a staple food in the diets around the world, but in the last 15 years nuts have been the focus of numerous studies demonstrating their health related benefits. We’ll visit nut nutrition, selection and storage and a variety of ways to utilize nuts throughout your menu. Lesson Objectives: Participant will be able to  identify health benefits of common nuts  identify portion size  identify variety of ways to incorporate nuts into diet Suggested Handouts/Activities: 1. Handout – Nutrition in Every Handful 2. Handout – Going Nutty Recipes 3. Demonstrate one of the recipes provided in the “Going Nutty” recipes; provide samples for participants to taste. 4. Demonstrate toasting of nuts in the microwave and making a taste comparison. Measure out 1 cup of nuts (pecans or walnuts) and set ½ of them to the side. Use a paper plate and distribute ½ cup of nuts over plate. Place in microwave and microwave on HIGH for 1 – 2 minutes. Set nuts on counter to cool to room temperature. Once nuts are cooled to room temperature, have participants taste a toasted nut and untoasted nut and compare their results. Is there a flavor difference? Is there a texture difference? Have them describe the differences. What’s their preference on flavor and texture – the toasted version or non toasted version? 5. Portion size activity: Provide 4 identical plates and have 4 participants actually show what they feel is a portion of nuts. You can select the 4 types of nuts you wish to use. Have all participants evaluate which portion they feel is most accurate. Using the “Nutrition in Every Handful” handout, have participant’s correct the portions to the appropriate size. Provide a gift to the winner(s) whose original portion was the most accurate – optional. Suggest: snack pack of nuts. Nutrition in a Nutshell
Nuts have always been a staple food throughout the
world. Not only do they provide great taste and texture,
nuts have many vitamins, minerals, phytochemicals and
antioxidants.
Like all plant foods, nuts are cholesterol free. The high
fat content of the nut is primarily monounsaturated fats,
which is the healthier type of fat that doesn’t raise blood
cholesterol. Oil roasted nuts have about the same fat
and calories as dry-roasted varieties, says Melanie Polk,
RD and Director of Nutrition Education with the American Institute for Cancer Research.
All nuts are low in carbohydrates and high in fiber and
protein. Many are good sources of folate, thiamin, niacin,
phosphorous, zinc, magnesium, copper, manganese and
boron.
Heart Wellness in a Shell
More than 40 studies have shown that including nuts in
the diet can reduce the risk of heart disease regardless
of the individual nut studied. Research finds the greatest benefit in persons that eat nuts frequently, meaning
having 1– 1.5 ounces per day, but persons who eat
nuts even once a week, had 25% less heart disease
than those who did not consume nuts. Women who ate
five or more ounces of nuts per week had one-third
fewer heart attacks than those who
rarely or never ate nuts. Similar findings have been seen in men as well.
Recent research from Loma Linda University in California provided evidence
that nuts help keep the blood vessels
healthy, thus reduce our risk of coronary artery disease. They found that
pecans protect the arteries against the damaging effect
of LDL cholesterol. This was also confirmed in a Turkish
study with pistachios. A Spanish study concluded that
walnuts helped reduce inflammation and maintain elasticity of the blood vessels.
In 2003, the US Food and Drug Administration (FDA)
approved a qualified health claim for nuts: “Scientific
evidence suggests but does not prove that eating 1.5
ounces per day of most nuts, as part of a diet low in
saturated fat and cholesterol, may reduce the risk of
heart disease.” According to the FDA the types of nuts
eligible for this claim are almonds, hazelnuts, peanuts,
pecans, some pine nuts, pistachio nuts and walnuts.
Omega—3 Fatty Acids
Omega-3 fatty acids are commonly
found in fatty fish, but one ounce of walnuts (14 shelled walnut halves) provides
the omega– 3 fatty acids recommended
by the dietary recommendation of the
Food Nutrition Board of the National
Academies’ Institute of Medicine.
Weight Control & Nuts
Researchers at Brigham and Women's Hospital and the
Harvard School of Public Health found three times as
many people trying to lose weight were able to stick to a
Mediterranean-style moderate-fat weight loss diet that
included nuts, peanuts and peanut butter versus the
traditionally recommended low fat diet.
As long as one controls the total calories, eating a
handful of nuts daily (1-ounce = handful) may help prevent weight gain and possibly promote weight loss. The
fat, protein and fiber in nuts help you feel full longer, so
you may eat less during the day. By helping induce a
feeling of satiety, nuts may help people feel less deprived and not like they're “dieting.” Just limit your
Nutrition in a Nutshell
portion to a healthy handful.
Diabetes & Nuts
Women in a Harvard School of Public Health
study who reported eating 5 or more 1 ounce
servings of nuts/peanuts per week reduced this
risk of Type 2 diabetes by almost 30 percent compared to those who rarely or never ate nuts.
Women in the study who ate five tablespoons of
peanut butter each week reduced their risk of
Type 2 diabetes almost 20 percent (Journal of the
American Medical Association, November 27,
2002)
Cancer & Nuts
Certain nuts have unique cancer-fighting properties as well. All nuts contain flavonoids, antioxidants that hinder the cancer process. Just one
Brazil nut gives you the recommended daily allowance of selenium, another antioxidant. Walnuts
and pecans provide ellagic acid a phytochemical
that inhibits cancers of the lung, liver, skin and
esophagus. Peanuts contain resveratrol, a phytochemical linked to lower risk of heart disease and
cancers of the colon, prostate and breast. The #1
guideline to cancer prevention is “Choose a diet
rich in a variety of plant based foods”. Nuts fit this
guideline.
Healthy Aging &
Nuts
One ounce of almonds (20-24
shelled whole almonds) provides
35 percent of your daily value of
vitamin E. Vitamin E may help promote healthy aging. A study reported in
the
Journal of American Association (June 26,
2002) suggests a diet rich in foods containing vitamin E may help protect some people against Alzheimer’s. The study also found vitamin E in the
form of supplements was not associated with a
reduction in the risk of Alzheimer’s disease.
How much is a serving—
a handful of nuts.
If you are nuts about nuts and you want to assure
getting your handful, here’s some additional information on measuring amounts. The FDA recommendation suggest up to 1.5 ounces of nuts daily
or one and a half time a “handful.”
A “handful” of nuts equals about 1-ounce. This
serving size corresponds to the serving size listed
on the “Nutrition Facts” panel on food labels. The
nutrition facts label will also tell you how many 1ounce servings there are per package.
On average, a 1.5 ounce serving is equivalent to
about 1/3 cup of nuts. One-third cup of nuts is
the quantity mentioned in the MyPyramid. The
MyPyramid counts 1/3 cup of nuts or 2 tablespoons of peanut butter as 1 ounce of meat in its
“meat, poultry, fish, dry beans, eggs and nuts”
food group.
Tips on Storing Nuts
To maintain best eating quality, most nuts need
protection from oxygen in the air and from high
temperatures that may cause the fat in the nuts to
become rancid.
Nuts in the shell retain high quality longer than
shelled nuts. Whole nuts become rancid less
quickly than nuts in pieces. Unroasted nuts
keep better than roasted ones.
Nuts in the shell keep well in a nut bowl at room
temperature for a short period of time. For prolonged storage, keep them in a cool, dry place.
Avoid storing nuts in a damp place as this promotes mold.
Shelled nuts will keep fresh for up to 6 months
stored in an air-tight container in the refrigerator.
Shelled nuts in unopened cans keep well in a
cool, dry place, but will maintain good quality
longer in the refrigerator or freezer.
Shelled or unshelled nuts can be frozen in tightly closed
freezer containers at 0°F for up to one year.
Preparing Nuts for Use
Many nuts are ready for use as purchased. Others require shelling, skin removal, roasting or toasting, or
merely cutting into pieces.

Shelling Nuts—Everyone has a favorite way of
cracking nuts. Some prefer using a nutcracker, and
others a hammer on a hard surface. Hard shells are
easier to crack and nutmeats break less often if nuts
are first soaked in warm water several hours or overnight. Spread nutmeats and let them stand a few
hours to dry prior to storing.

Removing Skins—Removing thick skins from
some shelled nuts give them a delicate flavor and
improves their appearance. This may be done by
placing nuts in boiling water (blanching) or by roasting. To blanch shelled almonds, put them in boiling
water and let stand 3 minutes. Drain. Slide skins off
with your fingers. Spread nuts on absorbent paper to
dry.

Roasting or Toasting Nuts—Roasting or
toasting enhances the flavor and color of nuts.
Roasting is done in the oven. Toasting is done in the
oven, stove top or microwave. To roast or toast,
spread nuts on a shallow pan or baking sheet. Heat
at 350°F for 5 to 12 minutes, or until lightly browned,
stirring occasionally. Toasting may also be done in a
heavy pan on top of the stove. Heat nutmeats slowly
for 10 to 15 minutes until lightly browned, stirring frequently. Nuts continue to brown slightly after removing from heat, so avoid over browning. Cool nuts on
absorbent paper.
You can also toast small quantities of nuts in the microwave oven. One-half cup portions can easily be toasted
in the microwave. Simply spread nuts on a paper plate
and cook at 1 minute intervals on HIGH power, stirring
nuts after each minute. Look for a slightly deeper brown
color. Usually 2—3 minutes in the microwave is sufficient toasting. Allow nuts to cool to room temperature
before using or storing. If you begin to see black spots
on the nut’s surface during the microwaving process,
you are burning the nuts which will result in a burnt flavor.
Sources
“A case for nuts.” UC Berkeley Wellness Letter. June 2005. “Any Nut Anytime.” [Online] Available http://
nuthealth.org. September 18, 2008 “Ask the Experts.” UC Berkeley Wellness Letter. Sep‐
tember 2006. Fraser, Linda, Soups & Starters Simply Sensational Dishes for Every Meal and Any Occasion. Anness Pub‐
lishing Limited, 2002, p. 32. Henneman, Alice. “Nuts for Nutrition.” [Online] Avail‐
able http://lancaster.unl.edu/food/ftmar04.htm, Sep‐
tember 9, 2008. “Live Healthy Go Nuts.” [Online] Available http://
nuthealth org. September 18, 2008. Rogers, Ford, Nuts A Cookbook. New York: Simon & Schuster, Inc, 1993, pages 58, 72, 74, 76, 86, 112. “The Notorious Nut.” American Institute for Cancer Research NEWSLETTER. Winter 2002, Issue 74. “Wellness facts.” UC Berkeley Wellness Letter. January 2007. “Why Go Nuts.” [Online} available http://
www.wellnessletter.com/html/
wl2008wlFeatured0508.html, August 18, 2008. Going Nutty Recipes… Cranberry—Apple Chutney 1 1/4 c. granulated sugar 1/2 c. packed light brown sugar 1/2 c. water 1/4 c. cider vinegar 1 package (12 oz.) fresh or frozen cranberries 1 t. ground cinnamon 1 t. ground ginger (about 3 1/2 cups) 1/8 t. ground cloves 2 medium Granny Smith apples, cut into ¼‐inch 1/8 t. ground allspice pieces 1/2 c. walnuts or pecans, toasted and chopped 1 med. onion, chopped 1/2 c. golden raisins 1. Combine granulated sugar and water in heavy 2‐quart saucepan. Bring to a boil over high heat. Boil gently 3 minutes. Add cranberries, apples, onion, raisins, brown sugar, vinegar, cinnamon, ginger, cloves and allspice. 2. Bring to a boil over high heat. Reduce heat to medium. Simmer, uncovered, 20 to 25 minutes or until mixture is very thick, stirring occasionally. 3. Cool; stir in walnuts. Cover and refrigerate up to 2 weeks before serving. Makes about 4 cups or 16 – ¼ cup servings. Note: This chutney makes a wonderful appetizer when spooned over cream cheese spread on melba rounds. Nutritional information based on ¼ cup serving: 134 calories/2.7g fat/.2g saturated fat/0g cholesterol/4.5mg sodium/28g carbohydrate/1g fiber Potato Soup with Pistachio Pesto Pesto: Soup: 1 c. chopped fresh parsley 1 T. olive oil 1 c. chopped fresh basil 1 leek, cleaned and white part sliced 1/3 c. roasted pistachios 6 medium potatoes, peeled and diced 1 T. lemon juice 2 c. non‐fat chicken stock 2 T. olive oil 1 t. oregano leaves ½ c. buttermilk or skim milk Salt and freshly ground pepper to taste 1. Place all of the pesto ingredients in a blender and process to a coarse paste. 2. To make soup, heat oil in a large saucepan and add leek. Cook on medium heat until leek just starts to soften. Add potatoes, stock and oregano and bring to a boil. Cover and cook until potatoes are tender. Puree soup adding milk and seasoning to taste. Return to saucepan to reheat. Spoon soup into bowls, top with the pesto, and if desired, some chopped pistachios. Makes 6 servings, approximately 1 cup each. Nutrition Information based on 1 cup serving: 270 calories/11g fat/2g saturated fat/40g carbohydrate/6g protein/3g fiber/6% DV of vitamin A/40% DV of vitamin C/4% DV of calcium/6% DV of iron. Almond Chicken Dijon 4 small boneless skinless chicken breast halves (1 lb.) 2 T. Dijon mustard 2 T. light mayonnaise ¼ c. slivered almonds, coarsely chopped 1. Preheat oven to 375°. Place chicken in lightly greased 13x9 inch baking dish; set aside. 2. Mix mayo and mustard until well blended. Spread 1 tablespoon of mayo mixture on top side of each chicken breast half; sprinkle evenly with almonds. 3. Bake 20 to 25 minutes or until chicken is cooked through and internal temperature of chicken is a minimum of 165°F. Nutrition Information based on 1 serving: 200 calories/9g fat/1.5g saturated fat/70mg cholesterol/300mg sodium/3g carbohydrate/1g fiber Mixed Greens with Raspberry Vinaigrette 1/2 c. walnut pieces 1/2 t. sugar 1/3 c. vegetable oil 2 c. washed and torn Romaine lettuce leaves 2 1/2 T. raspberry vinegar 2 c. washed and torn spinach leaves 1 T. chopped shallot 2 c. washed and torn red leaf lettuce leaves 1/2 t. salt 1 c. halved red seedless grapes
1. Preheat oven to 350°. To roast walnuts, spread in single layer on baking sheet. Bake 6 to 8 minutes or until lightly golden brown, stirring frequently; cool. Coarsely chop; set aside. 2. Place oil, vinegar, shallot, salt and sugar in small bowl or small jar with lid. Whisk together or cover and shake jar until mixed. Cover; refrigerate up to 1 week. Combine greens, grapes and chopped walnuts in large bowl. Just before serving, add dressing; toss well to coat. Recipe makes 6 to 8 servings. Nutritional Information based on 1/8 of recipe: 136 calories/14g fat/1.7g saturated fat/0g cholesterol/152mg sodium/2.6g carbohydrates/1.8g protein/1.2g fiber/29% DV of Vitamin A/15% DV of Vitamin C/15% DV of Folate Hazelnut Mousse Crunch 1 (13 oz.) jar hazelnut spread 1 (6.88 oz.) package bittersweet chocolate‐dipped 1 (8 oz.) container frozen whipped topping, thawed biscotti or other favorite biscotti 1. Microwave hazelnut spread, uncovered, on HIGH for 25 seconds (be sure to completely remove foil wrap). 2. Fold hazelnut spread and whipped topping together in a large bowl, leaving some chocolate streaks. 3. Spoon mousse into a zip‐top plastic freezer bag (do not seal). Snip 1 corner of bag to make a hole. Pipe mousse into parfait glasses. 4. Serve with biscotti; or crush biscotti, and lightly sprinkle over each serving to provide the crunch. Yield: 12 ‐ ¼ cup servings. This is a very rich tasting dessert. Nutritional Information based on ¼ cup serving: 172 calories/9.5g fat/1.9g saturated fat/2g protein/20g carbohydrate/1.6g fiber What is an ounce of tree nuts?
Here are examples of one-ounce
The answer varies
portions of each tree nut, along
depending on the type
with the average number of nuts
and size of each nut.
per serving.
Macadamias
Cashews
Almonds
10-12
16-18
20-24
Hazelnuts
18-20
Brazil Nuts
6-8
Source: INC and USDA National Nutrient
Database for Standard Reference, Release 15,
August 2002.
Pecans
18-20
halves
Pine Nuts
150-157
Pistachios
45-47
Walnuts
8-11
halves