Nuts

Nuts form an important part of a plant-based diet. Packed full of key nutrients like protein, healthy fats, antioxidants, vitamins, and minerals, they provide long-lasting energy that helps maintain healthy blood sugar levels and keep us satisfied for longer periods of time. Nature’s perfect snack food, nuts are ideal for quick and easy nutrition on the go. Nuts contribute fabulous flavors, textures, and crunch to every type of recipe in this book.

ALMONDS

Almonds have it all. Not only are they tasty but they’re also, ounce for ounce, one of the most nutritious nuts on earth, with 6 g protein per 1 oz/30 g serving, plus 35 percent of your daily value for vitamin E. Almonds are available in a huge variety of forms, including flour, paste, milk, and oil, as well as raw, roasted, slivered, and sliced.

CASHEWS

With their soft texture and buttery flavor, crescent-shaped cashews are perfect snacks and versatile enough to use in sauces and dressings. Cashews are a good source of protein, with 5 g per 1 oz/30 g.

HAZELNUTS

Also called filberts, hazelnuts have a unique and wonderful flavor. We like them as toppings for salads, soups, and cereals and also in baked goods. Hazelnuts have a high vitamin E content compared to other nuts, providing 45 percent of your daily value, as well as 4 g protein in each 1 oz/30 g serving.

PEANUTS

Peanuts are actually legumes—but they function exactly like other nuts and make a wonderful, satisfying snack, with a whopping 7 g protein per 1 oz/30 g serving. Sweet or savory, toasted or ground into peanut butter, the humble peanut is full of creative potential.

PECANS

Soft, sweet pecans crisp up wonderfully when toasted. We use them in our breakfasts and desserts and appreciate their delicious flavor and crunch on salads. Pecans have 3 g protein per 1 oz/30 gram serving, as well as 11 percent of your daily value for fiber.

PINE NUTS

Inside pinecones are small edible pine nuts, also called pinoli, piñons, or pignoli nuts. Their rich, sweet taste adds a delectable flavor and texture to many types of dishes, both sweet and savory. They have 4 g protein per 1 oz/30g.

PISTACHIOS

Pistachios have a delicious, buttery flavor and a gorgeous green color that distinguishes them from other nuts. You can find shelled or unshelled pistachios in stores, as well as roasted, raw, salted, and unsalted. Each 1 oz/30 g serving of pistachios contains 6 g protein.

WALNUTS

With a higher amount of omega-3 fatty acids than any other nuts, as well as 50 percent of your daily value of manganese and 4 g protein per 1 oz/30 g, walnuts are a delicious and versatile power food.

MACADAMIAS

Macadamia nuts, native to Australia, have a buttery taste and creamy texture. They are low in protein compared to other nuts (with 1 g in every 1 oz/30 g serving) but very high in manganese, containing 45 percent of your daily value.

BRAZILS

Brazil nuts, native to South America, are extremely flavorful. Each 1 oz/30 g contains 4 g protein, 26 percent of your daily value of magnesium, 24 percent of copper, and an exceptionally high level of selenium: a whopping 767 percent of your daily value!

TOASTING NUTS

Properly toasting nuts releases their essential oils, making them more fragrant, flavorful, and crunchy. Whichever method you choose, toast them until they are fragrant and golden brown. Watch carefully while cooking; they can easily burn. When recipes call for “lightly toasted” nuts, toast until they just begin to color slightly. Cooking times will vary. In general, the smaller the nuts, the faster they will cook. Nuts get crunchy as they cool, and toasting shortens their shelf life. Store them in an airtight container in a cool, dry location for up to 2 weeks.

Stovetop: Place the nuts in a single layer in a heavy skillet (preferably cast iron) over medium heat. Stir frequently until the nuts are warm to the touch, have begun to color lightly, and turn fragrant, 5 to 10 minutes.

In the oven: Position a rack in the middle of the oven and preheat the oven to 350°F/180°C/gas 4. Spread the nuts in a single layer on an ungreased rimmed baking sheet. Bake for 5 minutes, and then stir. Cook until the nuts are warm to the touch, lightly colored, and fragrant, 5 to 15 minutes.

In the microwave: Cooking times will vary by the amount of nuts being toasted. Smaller quantities will toast much faster than larger quantities. Spread the nuts in a single layer on a paper towel or on a microwave-safe plate and cook on high power for 40 seconds. Depending on how hot they feel and if they have started to brown, continue to microwave in 10- to 20-second intervals, stirring after every interval. This method is less precise, but it’s quick and convenient and gets easier with experience.

NUT MILKS

Nut milks are a delicious and healthy alternative to dairy. To create your own, soak about 1 cup/140 g of raw, unsalted nuts in 3 cups/720 ml water for 8 to 12 hours in the refrigerator. After soaking, drain and discard the liquid, and rinse the nuts. Place the nuts in a blender, and add 3 cups/960 ml of cold water, ¹/₂ tsp of pure vanilla extract, and a pinch of salt. Blend the mixture until the nuts are finely ground, and then strain the milk through a layer of clean cheesecloth or a fine-mesh sieve. If desired, sweeten to taste with sugar, agave, or maple syrup. Store nut milks in a sealed container in the refrigerator for up to 4 days.

Almond and hazelnut milks are the most common varieties found in stores, but you can use these directions to make nut milks with Brazil nuts, macadamia nuts, pecans, or walnuts. You can also experiment with combining two or three types of nuts for unique blends. Cashews, pine nuts, and pistachios also work, and those need to soak for only 4 to 6 hours.

NUT BUTTERS

Making your own nut butters is easy and gives you lots of flexibility to experiment with different combinations that you can’t buy in the store, such as almond–cashew–Brazil nut butter. You can even add spices like ginger, cardamom, and cinnamon. Put any type of nut you like (roasted or unroasted) in a food processor. Depending on the quality of the food processor, you may need to add a tablespoon or two of nut oil to help them grind into a smooth puree. Refrigerate nut and seed butters in sealed containers for up to 2 months.

NUT OILS

There are two different categories of nut oils: toasted and untoasted. Toasted nut oils have a strong and robust nutty flavor, which we love in our salad dressings and sauces. However, they have a much shorter shelf life than untoasted nut oils and should be stored in the refrigerator after opening. Untoasted nut oils are a great option for cooking. Use almond oil for high heat (up to 495°F/257°C), walnut oil for medium-high heat (365 to 400°F/186 to 204°C), and peanut oil for medium heat (280 to 350°F/138 to 177°C).