Nuts - Nature's Pantry

Nuts are a delicious and healthful snack, offering a significant amount of healthful fats, vitamin E and fiber in every serving. They’re also delicious in salads, stir-fries, in baked goods (whole or ground into flour), tossed with pasta, and made into pesto.

Storing nuts

Because of their high fat content, nuts can become rancid quickly if exposed to heat, light or humidity during storage. Raw, unshelled nuts will keep from 6 months to a year in a cool, dry place. Shelled nuts will keep for 3 or 4 months in airtight containers at room temperature; they may also be kept in the freezer up for to a year if sufficiently wrapped.

Toasting nuts

For even more flavor. Toasting or roasting nuts deepens their flavor and softens the slight bitterness found in some varieties. Toast them on a rimmed baking sheet in a 350°F oven or on the stove top in a dry skillet, shaking the pan frequently. Not all nuts toast in the same amount of time, but all will generally be ready in minutes and can burn quickly, so watch them carefully. Their color will deepen, and they’ll smell nicely toasty when done.

Nut Characteristics and Yield

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Nuts	Characteristics	Yield
Almonds	Sweet almonds are the most widely cultivated nut and are a good source of calcium	1 pound (shelled) = 3 cups
Brazil Nuts	Technically not a nut but a fruit, Brazil nuts come from large trees growing wild in the Amazon rain forest. Similar to coconut in texture, the sweet, rich meat of Brazil nuts can be eaten raw or roasted.	1 pound = 3-1/4 cups
Cashews	The husk that encases the nut contains a caustic resin that can only be destroyed by heat, which is why cashews are only sold shelled. Cashews make rich butters and are a satisfying addition to salads and stir-fries. While lower in total fat than most nuts, cashews have a higher ratio of saturated fats.	1 pound = 3-1/4 cups
Chestnuts	The lowest in fat of all nuts, chestnuts are appreciated for their flavorful contribution to soups, stuffings and stews, as well as the holiday tradition of roasting. Boiled or roasted chestnuts have a texture similar to potatoes and can be used as a vegetable side dish. Available fresh only in the autumn, dried chestnuts can be found year-round.	1 pound (shelled) = 4 cups
Hazelnuts	Also called filberts, nutrient-dense hazelnuts are the sweetest of all nuts. Try adding toasted hazelnuts to green beans or toss in salad.	1 pound (shelled) = 3-1/2 cups
Macadamia Nuts	This rich and creamy nut originated in Australia but has become a successful commercial crop in Hawaii and, to a lesser degree, in South Africa and Central America. Macadamias have the highest fat profile of all nuts and are also among the most expensive.	1 pound = 3-1/3 cups
Peanuts	Technically a legume and not a nut, peanuts originated in South America but have become an important crop throughout the tropics and in the southern half of the United States. They have a high protein and fiber content. They are extremely versatile, with many sweet and savory uses, plus great for snacking on, in or out of the shell.	1 pound (in shell) = 2-2/3 cups (shelled); 1 pound shelled peanuts = 3 cups
Pecans	These buttery, slightly bittersweet nuts are a delight, especially when toasted. Famous for their use in pecan pie, they also add flavor and texture to breads, cakes, cookies, candies and ice cream. On the savory side, they're delicious in salads, pilafs and stuffings.	1 pound (in shell) = 2 cups (shelled); 1 pound shelled = 4 cups
Pine Nuts	Pine nuts are the edible seeds of pine trees. Raw, the seeds have a soft texture and a sweet, buttery flavor. A light toasting brings out the flavor and adds a delightful crunch. Because they're especially susceptible to rancidity, store them in the refrigerator.	1 pound = 3 cups
Pistachios	Pistachios have beige shells with nuts that range from dull yellow through the range of greens, with the deeper greens being most sought after. Primarily sold in the shell as a snack food, pistachios are as adaptable to recipes as pecans or other nuts.	1 pound (in shell) = 3-1/4 to 4 cups

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