originally published in WellBeing, Summer 2000

Looking for a high energy, nutritious snack? Looking for a good source of healthy fat and quality protein? Looking for an convenient finger-food that can be transformed into a variety of entrees? Well, look no further than nuts, nature’s super-nutritious energy foods.

Nuts are excellent sources of vitamins, minerals, and, depending on the nut in question, an assortment of fatty acids that stimulate the immune system, provide energy, and protect the digestive tract from harmful microbes. Like all plant foods, nuts are an incomplete protein source, but can be combined with other foods to make a digestible protein to help build tissues, enzymes, and the body in general.

Nuts, however, are a diverse family of seed foods from a variety of plants. Let’s take a tour of several of the more popular nuts, noting their unique nutritional features. Since no food is perfect, we’ll note any possible dangers to be aware of. We’ll finish up with a number of tasty recipes for you to try--there’s a lot more to nuts than you think!

ALMONDS: Naturopath Bernard Jensen once called almonds the "king of nuts," and with good reason as almonds appear to be the most nutritious of all nuts. Almond trees grow freely in Greece, Italy, Syria and Palestine and are mentioned several times in the Bible. In early bible times, almonds were said to be among "the best fruits of the land" and their use as a food blossomed in the Middle Ages, being an article of commerce. The nut and its oil have truly nourished people for millennia.

Nutritionally, almonds are excellent sources of vitamin E, calcium, magnesium, phosphorous, and potassium, as well as fair sources of trace minerals, particularly manganese and zinc. Like all nuts, almonds are rich in the amino acid arginine and so will have to be curtailed or avoided in case of an active herpes infection (arginine stimulates herpes virus replication). Glutamic acid, another amino acid, is particularly plentiful in almonds. Glutamic acid is part of the antioxidant tripeptide glutathione, and helps to detoxify ammonia from the body. Almonds are also one of the few food sources of amygdalin, sometimes called nitrilosides or "vitamin B-17," a reputed anti-cancer compound.

Almonds are good sources of protein, providing about 26 grams per 1 cup, and an almost equal number of carbohydrates. Almonds, like all nuts, however, are extremely concentrated sources of fat. Containing about 77 grams of fat per 1 cup, the majority of which (66%) is the monounsaturate oleic acid, the same fatty acid found mostly in olive oil. Monounsaturates are very stable chemically, making almonds and their oil, ideal for cooking and long storage. Almonds also provide a good source of omega-6 linoleic acid, one of the essential fatty acids.

Almonds are one of the few nuts that have been used medicinally throughout history. Ancient Roman writings claimed that almonds helped to prevent drunkenness--a questionable claim indeed! Yet almonds do contain appreciable amounts of fibre and mucilage and so can be helpful in cases of mild gastritis and constipation. Dr. Edward Shook, author of the famous Advanced Treatise on Herbology, recommended almond oil mixed with elecampane root as a remedy for wasting and tuberculosis.

Pitfalls? A few. Almonds, like all nuts, contain plentiful enzyme inhibitors making them hard to digest if not prepared properly (discussed later). And like all grains, seeds, and nuts, almonds contain anti-nutrients called phytates, organic acids that bind to minerals and prevent their absorption in the small intestines. When properly prepared, however, these compounds are neutralised, making almonds, and all nuts, excellent foods. One other possible danger is almond skin: some irritation can occur in some people. Perhaps this is the reason why Ayurvedic medicine only recommends "blanched" almonds be eaten. Peeling almonds is easily accomplished after soaking them in water.

CHESTNUTS: The fruit of the chestnut tree, chestnuts are a staple food in the tropics like Tahiti, but also form a part of the diet in colder places, most notably Great Britain.

Nutritionally, chestnuts are higher in carbohydrates than any other nut; this accounts for their sweet taste. Consequently, chestnuts are very low in fat and protein. Of the fat they do have, it is equally divided between monounsaturates and polyunsaturates. Because of their high carbohydrate content, chestnuts are very high in the B vitamins, chromium, and manganese: all nutrients required to assimilate carbohydrates.

CASHEWS: A native tree of Brazil that has found its way to India, the cashew nut comes from a pear-shaped fruit called the cashew apple. The nut is easily harvested because it grows outside the apple. Almost 90% of all commercial cashews are grown in India.

Cashews are higher in carbohydrates than most nuts and are rich sources of protein, magnesium, phosphorous, potassium, copper, and zinc. Like other nuts, cashews’ fat is mostly oleic acid (60%) and linoleic acid (17%). Cashews are unique, however, in that they contain about 1.5% of lauric acid, a medium chain saturate that possesses potent antimicrobial properties. We will discuss lauric acid more under our next entry, coconut.

Cashews contain a toxic oil called cardol between the inner and outer shell. The compound is released, however, by cracking the nuts and roasting them two times in succession. There are, therefore, no "raw" cashew nuts on the market.

Cashews are also one of the foods that need to be approached cautiously when facing candidiasis, or a systemic yeast infection. Cashews accumulate mold more readily than other nuts and allergic reactions to them are fairly common in those with this ailment. You can spot moldy cashews by black flecks on the nut’s surface.

COCONUT: A tree found throughout Polynesia and Hawaii, the coconut has provided nourishment for peoples across the globe for centuries. Coconuts are low in protein and carbohydrates, but are extremely high in fat with the pressed oil being used for cooking throughout the world.

It is this nut’s oil that makes it valuable as a food source. Coconut oil is a whopping 94% saturated, making it a very stable oil for cooking and baking (saturated oils do not break down easily, even when exposed to heat). Most of the fatty acid content is made up of medium chain triglycerides (MCTs), saturated fats that do not require bile for their digestion. MCTs are not stored as adipose tissue and are readily used as energy by the body.

The main MCT in coconut is lauric acid, a triglyceride heavily studied for its antimicrobial properties. It is lauric acid that provides most of the fat content of human breast milk and is what protects the newborn’s intestines from microbial invasions. Recent studies done with lauric acid and coconut oil have demonstrated its effectiveness in treating immune disorders by helping to decrease production of inflammatory cytokines, chemical messengers that activate immune cells, sometimes to ill effects. Effective against a wide range of bacteria, fungi (including candida albicans), and viruses (including herpes simplex), lauric acid is something every health conscious person should have in their diet every day and coconut oil (or other coconut products) is an easy way to accomplish this.

Those of you worrying about coconut oil "clogging your arteries" need not fear as there is no proof that coconut oil (or saturated fats) damage arteries in any way. After all, Polynesian peoples have been eating coconut for centuries with almost non-existent rates of heart disease. As long as the coconut oil you use is food grade, unrefined and non-hydrogenated (check labels), use it freely in your daily diet.

If you choose to use fresh coconut from the market, be aware that the fruit goes rancid rather quickly. You will have to make quick use of your coconut once it is bought. Additionally, canned coconut milk should be unsweetened and free of preservatives (check labels). And your coconut milk should be FULL FAT, not "Lite." "Lite" coconut milk almost never has any lauric acid in it.

PEANUTS: Peanuts are actually a legume, not a nut, but are used like nuts so we shall include them in our discussion. Peanuts are good sources of protein and carbohydrates with an almost equal amount in grams per cup. Fat, however, makes up most of peanuts’ calories. Peanut oil, highly prized for its taste benefits in cooking, is rich in oleic and linoleic acids, but has very little omega-3 linolenic acid, one of the essential fatty acids.

Peanuts are very good sources of niacin, calcium, magnesium, and potassium. They are also high in the amino acids glycine, glutamic acid, and arginine. Arginine helps to maintain the thymus gland and is part of the urea cycle for removing liquid wastes from the body. Glycine and glutamic acid are both part of the antioxidant glutathione, synthesized by the body from glycine, glutamic acid, and cysteine.

Dangers? Many people are allergic to peanuts, even the oil, so caution is advised in case of any family history of allergies. Peanuts, like cashews, accumulate molds very easily, especially one called aflatoxin, a potent carcinogen. For this reason, all raw peanuts should be heated before eating to kill off any molds.

PECANS: Grown predominantly in the southern United States, buttery tasting pecans are the fruit of tall, thick trees that can produce up to 200 pounds of nuts per year. Like all nuts from trees with deep roots, pecans can be excellent sources of trace minerals. They are rich in calcium, iron, phosphorous, magnesium, potassium, and selenium. They also contain fair amounts of B vitamins and carotenoids. Pecans are about 75% fat, mostly from oleic acid.

"Pecan milk" was a popular drink among some Native American tribes who would gather the nuts, grind them, and then soak them in water. This is very similar to the old European farmer’s practice of making "walnut milk" out of walnuts.

MACADAMIA NUTS: Macadamia trees are native to Australia and are one of this country’s greatest gifts to the world. This delicious nut is also grown widely in the Hawaiian islands where it is a major cash crop.

Macadamia nuts are rich in minerals like copper, iron, magnesium, calcium, potassium, and zinc. They are also high vitamin B1 and, like almonds, are rich in amygdalin, or nitrilosides, reputed anti-cancer compounds.

What makes macadamia nuts different from other nuts is its unusual fatty acid profile. The nuts are about 80% fat, the majority of which is made up of stable monounsaturates, with smaller amounts of saturates and a very small, but equal ratio, of omega 3 and 6 polyunsaturates. About 22% of the monounsaturate content is made up of palmitoleic acid, a fatty acid with strong antimicrobial properties that protects against pathogenic bacteria, viruses, and fungi in the gut.

PISTACHIOS: This tasty nut is a staple at American baseball games where it is often served warm and salted to spectators.

Pistachios have fairly equal amounts of protein and carbohydrate. Like other nuts, pistachios are rich in minerals, particularly potassium and phosphorous. Unique among nuts, however, is pistachio’s extremely high carotenoid content. Plant carotenes help to fight free-radicals, cancer-causing substances present in all our bodies in varying amounts. Pistachios are also plentiful in folic acid and vitamin B1.

WALNUTS: The fruit of a tree native to Europe and the America’s, walnuts are a versatile and nutritious nut containing high amounts of minerals. In times past, European farmers would make "walnut milk" when they did not own a cow.

Walnuts are unique among nuts in that they are rich in omega-3 linolenic acid, one of the essential fatty acids. They are, therefore, excellent sources of omega-3 fatty acids for vegetarians (as is flax seed oil). It is this high omega-3 content, however, that requires walnuts and walnut oil to be handled with care. Linolenic acid is highly polyunsaturated which means it is very susceptible to heat, light, and rancidity. Walnuts, therefore, should be stored in the refrigerator. Walnut oil, an excellent oil for salad dressing, should also be refrigerated and must never be used for cooking.

PREPARING NUTS

All nuts should be purchased raw and unsalted from stores that rotate their stock fairly quickly. Canned, salted, or packaged roasted nuts are not appropriate due to processing. You can purchase raw nuts of all types at any good whole foods market. Raw nuts are desired for their high enzyme content.

As mentioned earlier, nuts have high amounts of enzyme inhibitors and phytates that should be broken down before consuming them. How does one do this? By soaking the nuts in salted water for 6-8 hours. After this time, one will drain out the water, place the nuts on a cookie sheet, and dry them on low heat in the oven. Nuts prepared this way have been "predigested" by soaking and will give quick energy and a full gamut of nutrients. These "Crispy Nuts" are excellent snack foods, particularly for athletes or for those with hypoglycemia. (NOTE: Do not soak cashews longer than 6 hours as they will become slimy.)

OTHER RECIPES

Nuts are more versatile foods than you think. Following are some tasty, easy recipes to help you use nuts in more creative ways.

NUT BUTTER*: Makes 2 cups

2 cups ‘crispy nuts" of your choice
3/4 cup of coconut oil
2 tbsp of raw honey
1 tsp of sea salt

Place nuts and sea salt in a food processor and grind to a fine powder. Add honey and coconut oil and process until "butter" becomes smooth. Store in an airtight container in the refrigerator and serve at room temperature with bread or crackers, or cheese and fresh vegetables.

ROSEMARY WALNUTS*: Makes 2 cups

2 cups of crispy walnuts
2 tbsp of butter
2 tbsp of dried rosemary, powdered
1 tsp sea salt
½ tsp of cayenne powder (optional)

Melt butter with rosemary, salt, and cayenne. Toss with walnuts, spread on cookie sheets and bake at 350 degrees for 10 minutes. Store in refrigerator.

TRAIL MIX*: Makes 5-6 cups

2 cups of crispy nuts of your choice
1 cup of raisins
1 cup of dried apricots(chopped) or papaya chunks
1 cup of carob chips (optional)

This makes an excellent snack food for the kids and will keep them away from candy. Mix all ingredients together and serve.

MACAROONS*: Makes 2 dozen

4 egg whites
2 tbsp of arrowroot or corn starch
½ cup of maple syrup or raw honey
1 tbsp of vanilla extract
2 cups of dried, unsweetened coconut meat

Line a baking sheet with buttered wax paper. Beat egg whites in a clean bowl till they form stiff peaks. Beat in the arrowroot (or starch), syrup, and vanilla. Fold in coconut. Drop by spoonfuls on the wax paper. Bake at 300 degrees for 30 minutes or until lightly browned. Reduce oven temperature to 200, and then cook for one more hour. Let cool completely before removing from wax paper.

NUT LOAF ENTREE**

1 3/4 cups of whole wheat crumbs
2 1/4 cups of whole milk
1 cup of chestnuts, chopped
1 cup of celery, chopped
3 eggs, well beaten
3 tbsp. of melted butter
1 ½ tbsp of chopped onion
1 ½ tbsp of sea salt

Mix ingredients thoroughly and let stand for 20 minutes. Place in oiled pan and cover for the first 20 minutes of baking at 350 degrees. Remove cover. Bake for another 30 minutes until crisp on top. Serves 4-6.

NUT, CORN, AND POTATO LOAF ENTREE**

2 boiled potatoes, cooled
1 cup of walnuts or almonds
1 medium size onion
2 tbsp of olive oil
1 small garlic clove
1 cup of whole wheat bread crumbs
1 ripe tomato
1 cup of fresh corn
2 eggs, beaten
Sea salt and paprika to taste

Either chop the potatoes, nuts, corn, onion, garlic, and tomato, or run through your food processor with bread crumbs. Fry the mixture in olive or coconut oil, stirring in eggs. Form into a loaf and place in oiled pan. Bake at 350 for 45 minutes. Slice and serve with either tomato or cream sauce and salad. Serves 6.

CASHEW NUT DRESSING: Excellent on salads.

Unsalted cashew butter
Spring water
Juice of 1 lime

Combine ingredients in blender and blend to desired consistency.

*- Recipe taken from Nourishing Traditions by Sally Fallon and Mary Enig (New Trends Publishing; D.C.), 2000.

**- Recipe taken from the New Age Vegetarian Cookbook by the Rosicrucian Fellowship (Oceanside, CA., USA), 1968.