Almonds
Probably originated in the Near East but now grows in Southern Europe,
Western Asia, California, South Australia and South Africa. Almond oil
is used for flavouring and for skin care preparations and is extracted
from the kernel of the Bitter Almond. The Sweet Almond is grown for nuts
for eating and have the largest share of the nut trade world-wide. Almond
flour is available and it is possible to make a nutritious nut milk from
almonds. Almonds are particularly nutritious, 100g contain 16.9g protein,
4.2mg iron, 250mg calcium, 20mg vitamin E, 3.1mg zinc and 0.92mg vitamin
B2.
Brazils
A native of South America. The nuts grow inside a hard, woody fruit rather
like a coconut shell which has to be broken open to expose the 12-24 nuts
inside. Brazils are high in fat, which causes them to go rancid very quickly,
and protein. 100g of brazils contain 12g protein, 61g fat, 2.8mg iron,
180mg calcium, 4.2mg zinc.
Cashews
Native to America but now grown extensively in India and East Africa. It
will withstand rather drier conditions than most other nuts. The nut grows
in a curious way on the tree, hanging below a fleshy, apple-like fruit.
It is related to the mango, pistachio and poison ivy. High in protein and
carbohydrate, 100g cashews contain 17.2g protein, 60 micrograms vitamin
A, 3.8mg iron.
Chestnuts
The sweet chestnut is a native of South Europe but is planted elsewhere
extensively for both nuts and timber. The nuts can be used in soups, fritters,
porridges, stuffings and stews, as well as being roasted or boiled whole.
Available fresh (in autumn), dried, canned - whole or pureed, or ground
into flour. Dried chestnuts need soaking for at least 1-2 hours and boiling
for 45-60 minutes, fresh need boiling for 40 minutes before being peeled.
Preserved in syrup they become the famous delicacy, Marron-glace. High
in starch, but low in protein and fat, 100g chestnuts contain 36.6g carbohydrate,
only 2g protein (the lowest of all nuts) and 2.7g fat.
Coconuts
The coconut palm is common in tropical regions all over the world. The
nut is covered in a fibrous outer coating on the tree and all parts of
the tree are useful, the trunks for timber, the leaves for thatch, the
fibrous husk produces coir - the starting material for ropes and coconut
matting - and the nuts are used for food. Unripe nuts contain coconut milk.
The nutmeat can be eaten fresh or dried (desiccated or flaked coconut)
and is also available in blocks of creamed coconut. A valuable oil is also
extracted from the nut meat and used for cooking (although it is very high
in saturated fat), margarines, soaps and detergents. 100g fresh coconut
contain 3.2g protein and 36g fat, dessicated contain 5.6g protein and 62g
fat.
Hazels
Hazel, also called Cob, is a common wild tree in Europe and Asia and its
nuts have been eaten by humans since earliest times. The cultivated varieties
are bigger and the filbert is a similar but bigger species from SE Europe.
Used in sweet and savoury dishes, they are available whole, ground and
flaked, or made into oil and nut butter. 100g hazel nuts contain 7.6g protein,
and they are lower in fat than most other nuts.
Macadamia Nuts
A native of NE Australia now also grown commercially in Hawaii. Notoriously
difficult to extract from their shells, they are expensive but have a delicious
creamy flavour and crunchy texture. Low in carbohydrate, but quite high
in fat, 100g Macadamia nuts contain 7g protein and 40mg calcium.
Peanuts
Also known as groundnuts or monkey nuts, peanuts are actually legumes.
Of South American origin, it's now an important crop all over the tropics
and southern USA. It gets its name groundnut because as the pods ripen,
they are actually forced underground. Peanuts are high in protein and contain
40-50% oil. The oil is used in cooking, as salad oil, in margarines and
the residue is fed to animals. Whole peanuts can be eaten raw or roasted
or made into peanut butter (look out for brands which do not contain hydrogenated
oils, which are highly saturated). As they are usually inexpensive, they
can be mixed with other kinds of nuts to bring down the cost, while still
maintaining flavour and good nutrition. 100g peanuts contain 24.3g protein,
2mg iron and 3mg zinc.
Pecans
A native of N America where it is used extensively in ice cream, cakes,
nut bread and confectionery. The flavour is rather like a mild, sweet walnut.
100g pecans contain 9.2g protein, a very high fat content of 71.2g, 130
micrograms vitamin A (also very high), 2.4mg iron and 73mg calcium.
Pine Nuts
These are the seeds of the Stone Pine, a native of the Mediterranean region,
but the seeds of various other pines are eaten in various parts of the
world including the seeds of the Korean Pine or North American pinon tree.
They are very difficult to harvest, hence their cost. They are vital for
pesto sauce, and are delicious lightly toasted. They become rancid very
easily and should be stored in the fridge or freezer. 100g pine nuts contain
14g protein.
Pistachios
Native to the Near East and Central Asia but has long been cultivated in
the Mediterranean region and more recently in the Southern US. The kernels
are green and are prized as much for their ornamental colour as for their
flavour. Also sold roasted and salted in their shells. They are more expensive
than most other nuts. 100g pistachios contain 19.3g protein, 14mg iron,
140mg calcium.
Walnuts
The
walnut is native to SE Europe and West & Central Asia but is now
grown in the UK, California and China as well. It is grown for timber
as
well as its nuts. Walnut oil has been used for centuries in the preparation
of artists paints. The black walnut is a native of North America,
introduced into Britain in the 17th century. The butternut is also
from North
America.
These two have much thicker shells than European walnuts. High in
fat, they go rancid very quickly and should be stored in the fridge
or freezer.
100g walnuts contain 10.6g protein and 2.4mg iron.
Pumpkin
Can be eaten raw or cooked in both sweet or savoury dishes. Delicious toasted
and sprinkled, while hot, with soya sauce and served on salads. They are
rich in protein, iron, zinc and phosphorous. 100g pumpkin seeds contain
29g protein, 11.2mg iron and 1144mg phosphorous.
Sesame
Of African origin but now common in tropical and sub-tropical Asia. An
oil is extracted from the seed and used for cooking, salad oil and margarines.
It is also available as toasted sesame oil for oriental cooking. The whole
seeds can also be eaten and are most often seen as a decoration on cakes,
confectionery etc. Sesame seed paste, tahini, is used in many dishes e.g.
hummus. Halva, a sweet made from sesame seeds is often found in health
food shops. A good source of protein and calcium, 100g sesame seeds contain
26.4g protein, 12.6mg vitamin B3, 7.8mg iron, 131mg calcium and 10.3mg
zinc.
Sunflower
An annual plant belonging to the daisy family, it probably originated in
North America or Mexico. North American Indians cultivated sunflowers as
long as 2,000 years ago. The oil extracted from its seeds is used in margarine,
varnishes and soaps but the seeds can be eaten whole, raw or cooked. They
can be added to breads and cakes or sprinkled over salad or breakfast cereals.
A good source of potassium and phosphorous, 100g sunflower seeds also contain
24g protein and 7.1mg iron and 120mg calcium.
