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Healthy Nuts - Nutrient Dense Foods For Healthy Fats EFA's

Considered part of the legume family, most are excellent in good fats and a great part of a healthy diet when eaten in moderation. The best way to consume nuts is raw and plain. Toasted or roasted nuts taste fabulous and on occasion are okay to eat but just know you are eating fats which have been altered. The fats in nuts become negative fats when cooked. Nuts can also go rancid as can nut oils, when stored if not stored properly, refrigeration helps to slow this process.

Nuts can vary in their good and bad fats as well as which are fattier. Almonds tend to sit lower in bad fats for those dieting, and then the filberts or hazelnuts are second best. Peanuts, walnuts, pecans, and others are higher in fat. Coconut is very high in fat. Another lower fat choice and higher protein is soy nuts which are raw as edemame but you can get dry roasted and use a few on salads.

Salads are just one way to add some EFA'S to your diet using nuts. It is amazing how much tastier cooked and raw veggies become with a few nuts to accompany the dish.
For meats you can use crushed nuts and coat the meat with them for a cruncher dish. Fish is especially good when nuts are added, such as pistachios. Seeds with nuts are also a great blend.

Almonds or peanuts are excellent with chopped apple or celery or both combined into a Waldorf type salad. Add some crumbled boiled eggs and a dark green veggie and you have a complete meal.

Oatmeal, yogurt and cottage cheese also compliment well when you add some chopped nuts. To give it a tad of sweetness you can also add dried cranberries, blueberries or raisins.

Other nutrients you can find in nuts are Vitamin E, protein, vitamins, minerals, and calcium.
You can purchase nuts bulk in larger markets which helps with costs as some nuts can run higher in prices than others. Nuts with shells are a good choice for fresh but you need to know where to find them and when shaken you want to hear minimal movement but feel some to ensure it not an empty dud.

Of course organic is the best way to go and you may even be able to go nut picking if your local area has trees. Depending on where you live you can also plant these trees and after a few years have your own stock of nuts. Hazelnuts trees are not hard to grow with little to no maintenance although it will call animals to your home so you must be critter friendly or I do not suggest planting one. Squirrels, raccoons, skunks and various birds will come to get their fill.

To get some nice natural nut butters or nut butter mixes you can blend your own nuts with a food processor and you do not need anything, just the nuts! Some like to add salt or oil to smoothen it but to keep things natural I would just stick with the nuts to keep it plain, simple and retain the healthy qualities.

When hungry, a handful of nuts are all you nee to satiate that hunger and stick with in a healthy diet.

By Linda Cusmano