Nuts of all varieties--organic and locally grown when possible, of course--are a healthy and earth-friendly dietary choice. But deciding what is and isn't a nut is less clear. If you asked your average Jane or Joe about nuts, they'd probably conjure up images of something small and crunchy covered in a hard shell. If you asked a botanist, they'd tell you "a nut is a type of fruit that consists of one seed covered with a dry, hard shell that does not split when the fruit is mature." Acorns and hazelnuts, for example, would pass the botanist true-nut test.
For the sake of simplicity, I'm gonna defy science and not drive you nuts (sorry) with botanical jargon. I'm also gonna resist all temptation to crack (sorry) any nut jokes. That means no Charlie Brown references and no open fire upon which a chestnut might roast. I'm even gonna do my best to keep it clean (see the bonus nut at the end if you don't believe me about clean). Yep, all that lies ahead is me telling you about a dozen nutritional powerhouses commonly referred to as nuts.
12 Edible Nuts for Green Eating Pleasure
1. Acorns Sort of a forgotten culinary choice, acorns are a good source of protein, carbohydrates, and fats, as well as the minerals calcium, phosphorus, and potassium, and the vitamin niacin. With all those nutrients, it should come as no surprise that the mighty acorn is a dietary staple for birds, rodents, and even large mammals. Acorns, in fact, may constitute up to 25% of the diet of deer in autumn.
2. Almonds Technically the seed of the fruit of the almond tree, almonds are a very good source of manganese and a good source of copper. Be sure to try almond butter and almond milk, too.
3. Brazil Nuts The rainforest trees on which Brazil nuts grow are not only enormous but can live to be more than 500 years old. Even better, Brazil nuts can be harvested without harming the rainforest. They are loaded with nutrients, most notably: Brazil nuts have about 2,500 times as much selenium as any other nut.
4. Cashews Believe it or not, we're talking about the kidney-shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree. A very good source of monounsaturated fats and copper, and a good source of magnesium and phosphorus, cashews also make for a delicious "butter."
5. Chestnuts Dating back to prehistoric times as a human food staple, the venerable chestnut contains twice as much starch as a potato and is often used as a potato substitute. Chestnuts are also the only "nut" that provides vitamin C.
6. Hazelnuts Also known as a filbert, the flavorful hazelnut supplies plenty of vitamins A, E, B5, and B6, along with the minerals manganese, selenium, and zinc. Like several other nuts, hazelnuts make an extremely flavorful spread, e.g. Nutella.
7. Peanuts A rich source of protein and a good source of niacin and CoEnzyme Q10, peanuts are currently grown on approximately 42 million acres worldwide. Rumor has it that peanuts can be turned into a gooey spread that apparently goes well with jelly. But it's also great for so much more. Try an African peanut stew if you haven't.
8. Pecans Whether you pronounce it pee-can or puh-kahn, as I like to call it., it's an Algonquian word, meaning a nut requiring a stone to crack. A good source of protein, pecans have been found to contribute to lower cholesterol and subsequently, may reduce the risk of heart disease.
9. Pine Nuts Pine nuts are the edible seeds of pine trees and have been cultivated for over 6,000 years. High in protein and dietary fiber, pine nuts can be eaten raw but are typically roasted. They're delicious in pesto.
10. Macadamia Nuts A good source of protein, calcium, potassium and dietary fiber, the macadamia nut is the only major commercial food crop that is native to Australia. Great to add to a conventional salad or even a fruit salad.
11. Pistachios When you eat pistachios, you're connecting yourself to a long legacy of culinary enjoyment. Thanks to evidence derived from excavations, it's believed that tribes in the Near East gathered pistachios as far back as 20,000 BC. Plus, as Sara Novak tells us: "According to the researchers at Penn State University, pistachios contain both beneficial plant sterols and fiber and an important enzyme involved in the body's synthesis of fatty acids, especially cholesterol."
12. Walnuts A tough nut to crack, walnuts are an excellent source of omega-3 essential fatty acids, a very good source of the manganese, and a good source of copper. In addition, they contain the antioxidant phytochemical, ellagic acid. They're pretty tasty, too.
Bonus Nut:
Soap Nuts I'd be remiss if I didn't remind all about a different kind of nut that can help you detox your wash. Soap nuts is the common name for the fruit from the Sapindus genus of shrubs and trees, which grows in tropical regions around the world. The fruit (nuts) contain saponin, a natural detergent, which has been used as a cleanser for centuries but is just now making its way to our neck of the woods.
An Extra Finding:
Quiz: Know Your Green Diets?
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