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Notes about Nuts
One ounce of nuts is about : 14 walnut halves, 23 almonds, 6 to 8 Brazil nuts, a scant 1/4 cup of peanuts or 142 pumpkin seeds, according to the USDA. Nutritionists recommend one ounce, or one tablespoon of nut butter, five days a week.
Nuts are about half fat, with 12 to 14 grams of fat per ounce, about the same as a tablespoon of olive oil (except super-rich macadamias, which have 22). Most of the fats are mono or polyunsaturated.
Nuts contain 4 to 8 grams of protein per ounce; for comparison, a glass of milk has 8 grams; a 3-ounce lean lamb chop has 25.
Nuts go stale, and even rancid, very quickly, because their fats break down easily. So it's a good idea to buy nuts from stores that sell a lot of them and are constantly getting fresh stock. If you're buying from bulk bins, smell the nuts and ask for a taste. Pull dates on packaged nuts are no guarantee of freshness. Nuts keep in the refrigerator for a month, and in the freezer for a year. Don't eat rancid nuts.
Nuts are good for you whether they're raw, roasted or ground up as nut butter. Roasting your own delivers the most flavor. Toss 2 cups of nuts with a tablespoon or so of oil, chopped herbs if you like, and roast in a 350° oven for 8-10 minutes, or until brown. Avoid akk nut butters made with trans fats (partially hydrogenated fats).
Nut oils carry many of nuts' benefits and are good for salads and cooking. Cold-pressed, less-refined versions are healthiest. They should be kept in the refrigerator.
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