Sometimes you feel nutty . . . but don’t go totally nuts with nuts and seeds.  They are a good source of protein and some vitamins, but watch out for their high fat content.  It’s a healthier type of fat than animal-based saturated fat, but nuts can still add a lot of calories.  Use a scant handful per serving.  Crush them to make an ounce or two go farther on salads and vegetables or as a topping for a casserole.  When ground, they can also thicken soups and stews and replace part of the flour in baked goods.

 

            Almonds - 1 oz. blanched  = 172 cal.

            Cashews - 1 oz. dry roasted = 163 cal.

            Hazelnuts - 1 oz. dry roasted = 188 cal.

            Macadamia – 1 oz. dry roasted = 200 cal.

            Peanuts - 1 oz. dry roasted = 166 cal.

            Pecans - 1 oz. dry roasted = 187 cal.

            Pine Nuts – 1 oz. dried = 178 cal.

            Sunflower Seeds – 1 oz. dry roasted =                                               165 cal.

            Walnuts – 1 oz. dried = 172 cal.        


            This month’s simple recipe combines unsweetened dried fruits, whole-grain cereals and heart-healthy nuts to help power you through the day.

 

Sweet Snack Mix

1 cup raisins

1/2 cup chopped dried apricots

1/2 cup unsweetened dried apple pieces

1 cup bran cereal flakes

1 cup multi-grain cereal

1/4 cup walnut pieces

 

            In a medium bowl, mix together all ingredients. Place 1/2 cup servings into small zipper-top plastic bags.  Makes 8 servings.  

 

            Per serving:  160 calories, 3 g total fat (0 g saturated fat), 37 g carbohydrates, 3 g protein, 6 g dietary fiber, 80 mg sodium.

 

Recipe courtesy of the American Institute for Cancer Research.

 

For more information, contact the Texas AgriLife Extension Service -Travis County at 512/854-9600.

 

The Texas AgriLife Extension Service educational programs serve people of all ages regardless of socioeconomic level, race, color, sex, religion, disability, or national origin.