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NUTS IN FAMILY MEALS A GUIDE FOR CONSUMERS
NUTS IN FAMILY MEALS A GUIDE FOR CONSUMERS
UNITED STATES DEPARTMENT OF AGRICULTURE HOME AND GARDEN BULLETIN NUMBER 176 PREPARED BY SCIENCE AND EDUCATION ADMINISTRATION Prepared by Consumer and Food Economics Institute Science and Education Administration On January 24, 1978, four USDA Agencies—Agricultural Research Service (ARS), Cooperative State Research Service (CSRS), Extension Service (ES), and the National Agricultural Library (NAL)—merged to become a new organization, the Science and Education Administration (SEA), U.S. Department
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Kinds Available
Kinds Available
Many of the nuts on the market—such as almonds, pecans, filberts, English walnuts, and black walnuts—are grown in this country. Almonds are produced only in California. English walnuts and filberts are produced commercially only in California, Oregon, and Washington. Macadamia nuts are grown in Hawaii and California, and pine nuts (also called piñon or indian nuts) are grown to some extent in the Southwest. Imported pine nuts are sometimes called pignolias. Other kinds of imported nuts include p
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How Nuts Are Marketed
How Nuts Are Marketed
Nuts may be purchased shelled or unshelled with the exception of cashews, which are sold only shelled. Most nuts sold in shells are not roasted. However, peanuts are usually roasted, and chestnuts are sometimes roasted. If peanuts or chestnuts are roasted, this must be shown on the label. Shelled nuts are sold raw or roasted and, sometimes, blanched. Roasted nuts may be unsalted, salted, or spiced. Shelled nuts may be purchased ground, or in whole kernels, broken pieces, slivers, and slices. She
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Cost
Cost
Shelled nuts and processed coconut cost more than nuts in shells, but they are convenient and take less storage space. Because shelled nuts vary widely in price, it’s a good idea to compare costs of different brands, forms, and package sizes before buying. Mixed nuts are priced according to the kinds of nuts and their proportions in the mix....
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CALORIES IN COMMONLY USED NUTS
CALORIES IN COMMONLY USED NUTS
The list below shows the approximate number of calories for shelled nuts:...
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Form To Buy
Form To Buy
Buy the most convenient or economical form of nutmeats for your purpose. Whole nut kernels make attractive snacks and garnishes. Broken pieces, which are often less expensive and take less preparation, may be used in any food where appearance of the nuts is not important. Slivered or sliced nuts save time and work in preparing garnishes and other foods. Ground nuts impart nut flavor without crunchy texture. Shredded or thread-type coconut makes an attractive garnish for salads and desserts. Flak
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Signs of Quality
Signs of Quality
Choose clean nuts that are free from splits, cracks, stains, or holes. Do not buy moldy nuts—they may not be safe to eat. Nutmeats should be plump and fairly uniform in color and size. Limp, rubbery, dark, or shriveled kernels may be stale. These visual qualities can be judged in transparent packages. Sometimes antioxidants are added to delay the onset of rancidity—thus extending the shelf life of packaged nutmeats. When antioxidants, or other preservatives, are added, they are listed on the pac
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Amount To Buy
Amount To Buy
One pound of unshelled nuts will give the following approximate weight and volume of shelled nuts:...
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STORING NUTS
STORING NUTS
To maintain best eating quality, most nuts need protection from oxygen in the air and from high temperatures that may cause the fat in the nuts to become rancid. Nuts in the shell retain high quality longer than shelled nuts. Whole nuts become rancid less quickly than nuts in pieces. Unroasted nuts keep better than roasted ones. Nuts in the shell keep well in a nut bowl at room temperature for a short period of time. For prolonged storage, keep them in a cool, dry place. Avoid storing nuts in a
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Shelling Nuts
Shelling Nuts
Everyone has a favorite way of cracking nuts. Some prefer using a nutcracker, and others a hammer on a hard surface. Hard shells are easier to crack and nutmeats break less often if nuts are first soaked in warm water several hours or overnight. Spread nutmeats and let them stand a few hours to dry before storing. To open a coconut, pierce the “eyes” with an ice pick or large nail, and drain the liquid from the coconut. To remove the shell easily, bake the drained coconut at 350° F. (moderate ov
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Removing Skins
Removing Skins
Removing thick skins from some shelled nuts gives them a delicate flavor and improves appearance. This may be done by placing nuts in boiling water (called blanching) or by roasting. Almonds and peanuts. —To blanch shelled almonds or Virginia or Runner peanuts, put them into boiling water and let stand 3 minutes. Drain. Slide skins off with your fingers. Spread nuts on absorbent paper to dry. Roasting also will loosen the skins of peanuts, either shelled or unshelled. See page 5 . Filberts. —Spr
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Roasting or Toasting Nuts
Roasting or Toasting Nuts
Roasting or toasting enhances the flavor and color of nuts. Roasting is done in the oven. Peanuts and chestnuts are commonly roasted in the shell. Toasting may be done in the oven or on top of the range. To roast or toast shelled nuts. —Mix 1 teaspoon cooking oil or melted fat with each cup of nutmeats, if desired, for richer flavor and even browning. To roast or toast, spread nuts on a shallow pan or baking sheet. Heat at 350° F. (moderate oven) for 5 to 12 minutes, or until lightly browned, st
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Cutting Nuts
Cutting Nuts
Chop or cut nuts on a board with a knife that has a long, straight cutting edge, or use a nut chopper. Sliver or slice nuts, while still warm and moist from blanching, with a thin, sharp knife blade....
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RECIPES
RECIPES
The versatile nut may come to the dinner table in a variety of ways—as an ingredient in cooking or as a garnish. Nuts are also popular as a snack or served with appetizers. Try the nut recipes that follow. All recipes give the number of calories for a specified amount of food. In some cases, the variation of a recipe has a lower calorie value. Ideas for using nuts to complement familiar recipes are also included. 6 servings, about ¾ cup each Lightly brown the meat in fat or oil in a frypan over
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Chestnut stroganoff
Chestnut stroganoff
Serve over potatoes, rice, or noodles. Note: To prepare mashed chestnuts: Cook 1¼ cups shelled, blanched chestnuts in 1¼ cups boiling water in a covered saucepan for about 30 minutes or until tender. Drain and mash. Calories per serving: About 380 for stroganoff excluding potatoes, rice, or noodles. Gourmet chestnut sauce. —Omit the meat. Serve sauce over cooked meat, potatoes, rice, or noodles. About 180 calories per serving of sauce, ⅓ cup each....
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Nut stuffing
Nut stuffing
About 2 cups or 6 servings, ⅓ cup each Preheat oven to 325° F. (slow). Grease a 1-quart baking dish. Melt fat in a heavy pan. Add onion, celery, mushrooms, and seasonings. Cook a few minutes until celery is tender but still crisp, stirring occasionally. Add bread, bouillon or broth, and nuts. Mix lightly but well. Put stuffing into baking dish. Bake 25 to 30 minutes, or until slightly browned. Note: Stuffing may be used as a filling for chicken or breast of veal or lamb. Calories per serving: Ab
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Mediterranean chicken
Mediterranean chicken
6 servings, ¾ cup each Melt fat in 2- or 3-quart saucepan. Add onion, celery, and beans. Cover and simmer over low heat about 15 minutes, stirring occasionally, until beans are tender. Add pimiento, chicken, soup, and seasonings. Cook 10 minutes longer to blend flavors, stirring as needed to prevent sticking. Stir in nuts. Sprinkle with parsley before serving, if desired. Calories per serving: About 310 with cashews; 315 with peanuts. Mediterranean tuna. —Omit fat and chicken. Cook onion, celery
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Golden cheese salad
Golden cheese salad
6 servings Dissolve gelatin in boiling water. Chill. Cut cream cheese into 18 cubes. Coat cream cheese cubes with nuts and roll into balls. Stir pineapple and carrots into gelatin. Add cream cheese balls. Chill several hours or overnight until firm. Serve on lettuce leaves. Calories per serving: About 185....
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Stuffed date salad
Stuffed date salad
Fill the dates with the peanut butter. For each salad, arrange three stuffed dates with grapefruit sections on crisp salad greens. Calories per serving: About 135....
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Nut-Salad Suggestions
Nut-Salad Suggestions
Chicken-nut in tomato cups. —Add ½ cup cashew, almond, or roasted peanut halves to chicken salad just before serving. Core 6 tomatoes; cut into wedges partially through each tomato. Top tomatoes with salad. Waldorf-date. —Add ½ cup pitted, chopped dates to a tart waldorf salad. Gently stir in ½ cup pecans, English walnuts, or roasted peanuts. Serve immediately. Waldorf-grape. —Add ½ cup seeded, quartered red grapes to waldorf salad. Gently stir in ½ cup chopped pecans, English walnuts, or roaste
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Cream of cashew soup
Cream of cashew soup
6 servings, about ⅔ cup each Melt fat in a heavy saucepan. Add celery and onion. Cook, stirring frequently, until tender. Blend in flour. Gradually stir in liquids, salt, pepper, hickory salt or worcestershire sauce, and nuts. Bring to boil, stirring as needed. Cook 1 minute longer. Garnish, as desired, with parsley or paprika. Note: If preferred, grind 1 cup of nuts and use in place of chopped nuts. Reduce flour to 1 tablespoon. Calories per serving: About 190. Cream of peanut butter soup. —Omi
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Peanut butter muffins
Peanut butter muffins
12 muffins Preheat oven to 400° F. (hot). Grease muffin tins. Blend milk into egg and add fat. Mix dry ingredients thoroughly; mix in peanut butter only until mixture is crumbly. Add liquid and mix slightly, leaving batter lumpy. Half fill muffin tins with batter. Bake 20 to 25 minutes, or until golden brown. Calories per muffin: About 210....
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Fruit nut bread
Fruit nut bread
1 loaf Preheat oven to 350° F. (moderate). Grease a 9- by 5- by 3-inch loaf pan. Beat sugar, shortening, and eggs until creamy. Mix dry ingredients thoroughly. Stir dry ingredients and milk alternately into egg mixture. Add fruit, lemon rind, and nuts to last portion of flour mixture before stirring into batter. Pour into baking pan. Bake about 1 hour or until toothpick inserted in center of loaf comes out clean. Cool on rack 10 minutes before removing from pan. Finish cooling on rack. Calories
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Coconut cream pudding
Coconut cream pudding
6 servings, ⅓ cup each Mix cornstarch, sugar, and salt in heavy saucepan. Gradually blend in milk. Stir over moderate heat about 7 minutes or until mixture thickens. Stir a little of the hot mixture into egg yolks; then stir yolks into remaining hot mixture. Cook 1 minute longer, stirring constantly. Mix in fat, vanilla, and coconut. Serve warm or chilled. Add whipped topping, if desired. Note: For this recipe, use only clean eggs with no cracks in shells. Calories per serving: About 190 without
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Toasted coconut pie shell
Toasted coconut pie shell
8-inch pie shell, 6 servings Stir coconut in a large frypan over low heat until toasted. Stir fat into toasted coconut. Press mixture evenly into 8-inch piepan. Chill. Note: Fill pie shell with a cooled pudding-type filling. Or fill with ice cream and place in freezer for a few minutes until set. Calories per serving of pie shell: About 160. Baked coconut pie shell. —Melt fat and mix with untoasted coconut. Press into piepan. Bake at 300° F. for 30 minutes or until browned....
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Pecan chess pie
Pecan chess pie
9-inch pie, 8 servings Preheat oven to 375° F. (moderate). Mix sugars and flour. Beat in eggs and milk. Stir in fat, vanilla, and nuts. Pour mixture into pastry shell. Bake 40 minutes or until a knife inserted in the center comes out clean. Cool before serving. Calories per serving: About 475 with ¾ cup nuts; 500 with 1 cup nuts. Pecan tarts. —Divide dough for 9-inch pie into 12 parts. Roll into thin circles and fit into 2½-inch muffin tins. Add filling. Baking time will be slightly less than fo
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Peanut butter cookies
Peanut butter cookies
4½ dozen cookies Preheat oven to 375° F. (moderate). Beat shortening and peanut butter together until creamy. Gradually add sugars, beating thoroughly. Beat in eggs and vanilla. Mix remaining ingredients and stir into peanut butter mixture. Shape dough into 1-inch balls. Place about 2 inches apart on an ungreased baking sheet. Flatten each by pressing criss-cross with a fork. Bake 10 to 15 minutes until lightly browned. Remove from baking sheet while warm. Calories per cookie: About 110....
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Sundae nut sirup
Sundae nut sirup
About ¾ cup, 6 servings Melt fat in a small frypan. Add nuts and cook over low heat, stirring as needed, until nuts are lightly browned. Stir in remaining ingredients. Simmer 2 minutes. Note: Serve warm over ice cream. Calories per serving of sirup: About 150....
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Nut meringue shells
Nut meringue shells
6 large or 12 small shells Preheat oven to 250° F. (very slow). Add cream of tartar to egg whites and beat until foamy. Add salt and continue beating until soft peaks form. Add sugar gradually, beating constantly, until very stiff peaks form. Fold in chopped nuts. Drop meringue in 6 or 12 mounds, as desired, onto heavy brown paper or aluminum foil on a baking sheet. Using the back of a spoon, form a hollow in the center of each mound. Bake 1 hour. Turn off heat and let meringues cool in oven (1
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Fruit and nut sauce
Fruit and nut sauce
About 1½ cups, 6 servings Cut large pieces of fruit into bite-size pieces. Stir fruit liquid gradually into sugar, cornstarch, and raisins in a saucepan. Cook over medium heat, stirring constantly, until clear and thickened. Add lemon juice, rum extract, pecans, and fruit. Note: Serve over ice cream or warm cake. Calories per serving of sauce: About 125. Coconut-fruit sauce. —Omit raisins and pecans. Toast ¼ cup flaked coconut; sprinkle over the fruit sauce. About 105 calories per serving....
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Nippy cheese-nut dip
Nippy cheese-nut dip
About 1 cup Blend cream cheese with mayonnaise and seasonings. Stir in nuts. Note: Serve with chips or crackers. Calories per tablespoon: About 90 with pecans or cashews; 95 with almonds or peanuts....
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Sugar-and-spice nuts
Sugar-and-spice nuts
About 4 cups Preheat oven to 300° F. (slow). Slowly stir melted fat into beaten egg white. Stir in nuts. Mix sugar and spices. Spread about one fourth of the sugar mixture in a 10- by 15-inch shallow baking pan. Coat a few nuts at a time in remaining sugar mixture, and arrange in the pan. Sprinkle rest of sugar mixture over nuts. Bake 15 to 20 minutes, or until nuts are lightly browned. Remove nuts from oven; stir gently to separate nuts. Cool. Store in tightly closed container. Calories per tab
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Cocktail nuts
Cocktail nuts
About 3½ cups Preheat oven to 300° F. (slow). Melt fat in a shallow baking pan in the oven. Remove pan from oven and stir nuts into fat. Sprinkle with seasonings. Bake 15 to 20 minutes or until nuts are heated through, stirring occasionally. Calories per tablespoon: About 55....
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For Extra Flavor, Add Nuts
For Extra Flavor, Add Nuts
It takes only a little imagination to make “company fare” of plain food. Special recipes are not always needed. Many of your favorite foods are more delicious when you add nuts. Start with these suggestions: • Serve sour cream with nuts on meat or baked potatoes. • For waffles, biscuits, or muffins, stir nuts into blended dry ingredients before adding liquid. • Mix honey or crisp bits of bacon with peanut butter for a sandwich filling; or use peanut butter and cheese slices for a grilled sandwic
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