Nuts and Seeds

Nuts and seeds are the fruits of various trees. (Peanuts, although often referred to as nuts, are actually legumes, since they grow underground in the root system of a leguminous plant). Nuts are available in several forms: in the shell, roasted, shelled, blanched, slivered, chopped, and pureed into butters.

Nuts are high in vitamins, minerals, and phytochemicals. The flavorful nutrition profile in nuts has made them the focus of several clinical studies, all of which showed that nuts may play a role in decreasing the risks for cardiovascular disease, stroke, diabetes, and cancer.

Approximately 80 percent of the calories in nuts comes from fat, but up to 90 percent of the fat is unsaturated, which as been shown to have a positive effect on serum cholesterol levels. Because they are such a concentrated source of calories, the recommended serving size for most varieties is 1 ounce (roughly 1/4 cup).

Nuts are relatively expensive and should be stored carefully, as they can become rancid quickly. Nuts that have not been roasted or shelled keep longer. Shelled nuts may be refrigerated or frozen, or stored in a cool, dry, well-ventilated area. Check periodically to be sure they are still fresh.

Seeds are usually available whole or as a paste and should be stored in the same manner as nuts. Many of the seeds used in the kitchen are considered spices (coriander and fennel seeds, for example), while others, such as sunflower and pumpkin seeds, are used more like nuts.