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Go Nuts Over Nuts

By Len Canter
HealthDay Reporter

FRIDAY, Feb. 22, 2019 (HealthDay News) -- Nuts are a delicious food to enjoy year-round, adding a richer taste to many of your favorite dishes. High in protein, fiber and essential minerals, nuts also contain healthy mono- and polyunsaturated fats that help fight inflammation.

Nuts are natural hunger-busters, but pay attention to your portion size. A snack of 10 to 12 peanuts, walnuts, pistachios or hazelnuts clocks in at about 100 calories.

Toasting nuts brings out their flavor and improves their texture. Simply place a handful of nuts in a dry, small skillet over medium-low heat. Cook two to three minutes, transfer to a cutting board, and chop or use whole. You can also bake nuts in a preheated 350-degree oven for eight to 10 minutes. For hazelnuts and pistachios, transfer to a dry dish towel and rub the toasted nuts to remove their skins, which may be bitter.

Chopped or ground nuts are also a healthier alternative to breadcrumbs. Here's a tasty way to use them with fish.

Pistachio-Crusted Salmon

  • 2 4-ounce salmon fillets, skin on
  • 2 tablespoons Dijon mustard
  • 3 tablespoons chopped pistachios
  • Olive oil cooking spray

Preheat oven to 400 degrees. Place salmon in a baking dish, skin side down. Spread mustard over the surface of the salmon, then top with chopped nuts and spritz lightly with cooking spray. Tent loosely with aluminum foil and bake eight to 10 minutes or until the salmon is still pink in the center but no longer translucent.

Yield: 2 servings

More information

The Linus Pauling Institute has more on the benefits of nuts plus a calorie chart to help you fit them into your diet.

Copyright © 2019 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=742289

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Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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