Benefits of nuts
Good for your heart
Good for your weight
cholesterol lowering

I have a page on pecans, but there are so many other nuts which are beneficial to health. Almonds, walnuts, macadamia, Brazil nuts.... All nuts are a good addition in snacks, cereals, baked goods or ground into meal to replace flour in recipes. 

Benefits of nuts

  • almonds - Probably the healthiest nut - Rich in calcium, fiber and  vitamin E, gluten free
  • brazil nuts - high in selenium
  • cashews - good source of magnesium, copper, phosphorus and manganese
  • chestnuts - low calorie, high in folate, Vitamin C and fiber
  • hazel lnuts - also known as filberts - fiber, folates, Vitamin C, copper, iron, gluten free
  • macadamia - high in manganese and thiamin
  • pecans - contain beta-sisosterol, an ounce of pecans has about 200 calories
  • pine nuts - high in floats, potassium, carotene and calcium
  • pistachios - good source of anti-oxidants, good for eyes and heart
  • walnuts - contain high amounts of alpha linoleum acid which make walnuts good for your heart

All nuts are nutritious. Nuts contain essential fatty acids and are a great addition to a cholesterol lowering diet. A small amount daily is enough as most of them are high in calories.

Peanuts are actually legumes, but offer many of the same nutrients as nuts.  Peanut oil is widely used and healthier than other oils due to peanuts being rich in mono-saturated fatty acids. They can help to lower your ldl cholesterol. Peanuts are high in folate, vitamin C and healthy fats.

In some places they are called ground nuts or earth nuts. Whatever you call them they are good and nutritious.

How do you eat  your nuts

Snacks - You can make a trail mix with nuts and dark chocolate and fresh coconut. A small handful a day is a great addition to any diet.

Smoothies - nuts on top as above or blended in. Either way is yummy

Casseroles - Try adding nuts to stews or curries. Peanuts are very good in curry.

Desserts - What is a chocolate chip cookie without pecans or walnuts added?

Meals - Nut butter spread on sprouted grain bread with a little pure maple syrup or honey or stewed fruit makes a very tasty meal.

flour replacement - Nuts can be ground to make a meal to replace the flour in baked goods.

Making nut meal or flour

Making nut flour is not difficult.  You can use any nut you like. When I make pecan flour, I just put the pecans in the blender and pulse until the desired consistency.  

Some people put nuts such as almonds into boiling water and boil for 10 to 12 seconds. Then rub them with a towel. This helps remove the skin on nuts such as almonds. Others just buy blanched almonds so there is no skin. I don't worry about skin. I like the flecks of color from the skin.  

The only caution in making nut flour is to not over blend as you will have nut butter, which isn't such a bad thing to make, but definitely will not be a good substitute for flour. So pulse until it is perfect, and then stop.

I did read a website where the person made almond or other nut milk.  Then she took the leftover pulp, dried it, and ground it into flour or meal.  This would be a good no waste way to have nut milk and flour. If it was your idea, you are welcome to claim it as I don't remember when or where I read it.  It was a very good idea though.

Nut flour is so much more nutritious than regular flour.

for a pancake recipe using ground pecans click here.

Almond nutrition

1 cup of almonds:

  • contain no cholesterol
  • 45 g fat
  • 649 mg potassium
  • 20 g carbohydrates
  • 11 g fiber
  • 3.6 g sugar
  • 20 g protein

It also contains calcium, iron, B 6 and magnesium.  
All nuts contain nutrients and  can be eaten in small amounts daily.  They do have a good amount of fat so it is wise to not eat too many.