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.
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.
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
|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|
|Walnuts||Walnuts have come into greater favor recently as a good source or omega-3 fatty acids, a heart-healthy compound||1 pound (in shell) = 2 cups (shelled); 1 pound (shelled) = 3-1/2 cups|