NUTTY NEWS

Pistachios
(Approximately 49 nuts per 1-ounce serving)

Contain antioxidants, including lutein and zeaxanthin.

Eating in-shell helps slow consumption. Bright color

makes for great addition to salads, grain dishes and as a

coating for meats. Native to the Middle East, home of

favorites like baklava, halvah and ma'amoul,

a shortbread pastry.

Almonds
(Approximately 23 nuts per 1-ounce serving)

Excellent source of vitamin E and magnesium, also

provides calcium and folate. Versatile ingredient,

can be used whole, sliced, blanched to remove skins,

and as flour, paste or butter. California provides

80 percent of world’s supply, but almonds are enjoyed

in savory and sweet dishes globally.

Cashews
(Approximately 18 nuts per 1-ounce serving)

Excellent source of copper and magnesium. Soft

consistency with delicate, sweet flavor. Native to

South America, but introduced by colonists to Africa

and India. Commonly eaten as a snack, raw or roasted,

but often used in Asian recipes and to make a rich,

creamy nut butter or vegan cheese.

Macadamias
(Approximately 10-12 nuts per 1-ounce serving)

Native to subtropical rain forests of Australia, this nut

is high in fat, but 17 of the 22 grams are

monounsaturated. Excellent source of manganese.

Unique rich, buttery taste and smooth texture lends

to eating as a snack raw or roasted.

Often baked into cookies and coated with chocolate.

Hazelnuts
(Approximately 21 nuts per 1-ounce serving)

Also known as filberts, they are rich in

monounsaturated fats and an excellent source of

vitamin E, copper and manganese.

Available in-shell, whole, diced, sliced and as

a meal for gluten-free baking. Pairs well with

savory, citrus and sweet flavors, particularly

chocolate, and commonly used in confections.

Pecans
(Approximately 19 halves per 1-ounce serving)

Rich in antioxidants and heart-healthy

monounsaturated fats. Sweet, mellow flavor and

meaty texture lend well to a variety of dishes,

including salads, as a coating for fish, and in

sweets such as pralines and pecan pie.

Walnuts
(Approximately 14 halves per 1-ounce serving)

Integral part of Mediterranean diet, contributing to

health benefits of this style of eating. Rich in

antioxidants and excellent source of alpha-linolenic

acid (ALA), the plant-based form of omega-3.

Grooves hold onto flavors well and are delicious

when seasoned sweet or hot. Oil can be used in

dressings and sautés.

Brazil Nuts(Approximately 6 nuts per 1-ounce serving)

Largest nut commonly eaten. Grows wild on

trees in Amazon rain forests. In addition to

polyunsaturated and monounsaturated fats,

contain more than 100 percent of the daily value

for antioxidant selenium. Rich, creamy texture lends

well to snacking, raw or roasted, and confections.

Pine Nuts(Approximately 167 nuts per 1-ounce serving)

Soft nut found inside the cone of several varieties

of pine trees. Good source of vitamin E and phosphorus.

Standard ingredient in Italian cuisine and most known

for its use in pesto. Light, delicate flavor also lends well

to pastas, salads, sautés, breads and other baked goods.