All About Nuts: How Popular Are Nuts in Your Kitchen?

Nuts are taking center stage as a key player in heart health. Maybe you've thought about adding more nuts to your diet, but you've had a few questions. Read on to learn what makes a nut serving, how to keeps nuts from going rancid, what to look for in products using nuts, and new ways to use nuts in your cooking.

Nuts: Serving Size

All nuts are rich in nutrients, but some varieties offer certain nutrients that other nuts don't. A variety of nuts in the diet seems to make the most sense. As people try to consume more nuts, some are concerned about serving sizes. A serving of nuts usually provides between 150-200 calories and includes enough nuts to equal an ounce. Depending upon the size of the nut, it could range from 1 to 4 dozen nuts per serving.

Nuts: Rancidity

Nuts are high in fats, therefore they have a tendency to go rancid. A warm room, high humidity, and exposure to light all speed up their spoilage. So shop for nuts in a market that has a quick turnover of produce and go for nuts deeper in the bin, out of the light.

The nuts should have a nutty, sweet smell. If you smell an off or bitter smell, the nuts are probably rancid. Nut pieces have a tendency to go rancid quicker than whole nuts. Processed nuts also go rancid quicker than unprocessed ones, and nuts out of the shell go rancid quicker than nuts in the shell.

Nuts: Storage

The best place to store nuts is in a cool place. The refrigerator is a such a place. If you are careful to keep your nuts in a sealed container, you can probably store them in the refrigerator for at least 6 months. Some people keep nuts in the freezer, and you can probably stretch the nut storage time to a year.

Nuts: Labeling

Avoid dry-roasted nuts with added oil. Who needs added oil with their nuts? Always be sure to check the labels on processed nuts you are purchasing. You would be surprised what's in some packaged nuts--everything from corn syrup to preservatives. If you can purchase unsalted nuts, you'll be consuming less sodium.

Nuts: Roasting

Nuts are great raw, but they can also be roasted. Roasting nuts is fairly easy, and the flavor advantage is worth the effort. Just toss a handful of nuts into a dry medium-hot skillet for a few minutes. Stir the nuts around so all sides touch the pan and you can smell the nuts roasting. After the nuts are roasted, you can add the roasted nuts to an assortment of main dishes or desserts.

Getting more nuts into the diet is not all that hard. Nuts make a great meat-alternative in salads, nuts are great in a trail mix, and nuts are wonderful with breakfast cereals, yogurts, and desserts. Why not make nuts popular in your kitchen?