How great is it when you can add a shower or sprinkle of nuts or seeds to a dish? You add color, texture, variety, often very solid nutrients, and some extra flavor.
But do you know how to really bring out that flavor? Toasting.
Say, for example, you have some walnuts you’d like to add to a salad. A tasty, crunchy addition that packs some very beneficial omega-3 fatty acids, manganese and copper (all very important nutrients), walnuts help provide cardiovascular protection, help as an anti-inflammatory in your body, and even provides antioxidants that can support your immune system and battle cancerous cells. Studies have shown that people with type 2 diabetes can even have reduced LDL cholesterol - that’s the bad type – from eating just one ounce of walnuts per day.
A nice addition, right? Although there is a catch: walnuts, like so many nuts, are fairly high in calories. You don’t need to eat many to get the health benefits, so you don’t need to add many to a salad, or whatever dish you choose.
Here’s the tip: use fewer nuts or seeds, but bring out a lot more flavor from them simply by throwing them in a toaster oven or roasting them gently in a dry pan for just a few minutes over medium heat. When they begin to sweat (or perspire, or glisten, or whatever phrase you prefer), you can remove them from the heat, let them cool for a minute, then add them to your dish. Watch the pan while they’re toasting though, and stir often, because they burn quickly.
The oils in the nuts or seeds will be released just enough to spread out the flavor across your palate as you enjoy your meal. You can save money and calories while enjoying the full flavor and nutritional benefits of your favorite nuts and seeds with this simple tip. And don’t ignore the full range of nuts and seeds you can add to your culinary repertoire like flaxseed, pumpkin seeds, fenugreek seeds, caraway seed, whole cumin and coriander seeds, sunflower seeds and hazelnuts. You’ll find everything in either the spice section or in the bulk foods section of the grocery store. And buy organic for extra health benefits, if you can.
But that’s not all: Toasting brings out the flavor in whole grains too. Lightly toast basmati rice, steel cut oats or quinoa in a little butter or olive oil (I like to use both in equal parts) and then follow your recipe’s instructions.
I’ll have plenty more for you as we go, and some recipes to help you take full advantage of these tips. Enjoy, go nuts and eat well!
This is my favorite spiced nut recipe. I make enough to fill a big container during the holidays and then I’ve got something suitable for a party, midnight snack or edible gift.
SPICED NUTS
This is my favorite spiced nut recipe. I make enough to fill a big container during the holidays and then I’ve got something suitable for a party, midnight snack or edible gift.
SPICED NUTS
- 2 cups assorted nuts
- 2 t cumin
- 1 t cayenne
- ¼ cup brown sugar
- pinch of salt
- 1 ½ t pie spice
- 1 ½ t cinnamon
- 1 egg white
- 1 t water
Set oven at 300 degrees. In medium bowl mix spices and sugar well. Whisk egg white and water in another medium bowl until frothy. Pour nuts into egg white and stir until nuts are fully coated. Pour the nuts into a strainer, discarding the egg white mixture. Let nuts drain well. Then put the nuts in the spice mixture. Stir the nuts until fully coated. Place nuts on a sheet pan covered with parchment paper or silpat sheet and separate. Bake for 25 minutes, stirring twice. Let cool on sheet pan and store in airtight container.
