Nuts

There are two common varieties of walnut trees: the persian walnut (also known as the english walnut) and the black walnut. The black walnut is a native of North America and whilst it has good flavour, the black walnut is hard to shell and so isn’t grown commercially. Walnut trees are large and can grow to 40 meters – so keep this in mind if you are contemplating growing one in your back yard! Walnuts are popular and consequently world production is increasing and currently standing at more than 2.6 million tonnes. That’s a lot of nuts!
The largest producer of walnuts is China followed by (in descending order) USA, Iran, Turkey, Ukraine, Mexico, Romania, India, France and Chile.Our walnuts are grown and processed in the USA and are shipped in vacuum sealed bags to ensure maxi,u, freshness.

Walnuts are very healthy with 100 grams containing 15.2 grams of protein, 65.2 grams of fat and 6.7 grams of dietary fibre. The protein in walnuts is packed with many essential amino acids and the oil is composed largely of poly unsaturated fatty acids, particularly alpha- linolenic acid and linoleic acid. Wow, walnuts are just chocka with healthy things!

Pecan is from a North American native word meaning “nut requiring a stone to crack” and the pecan tree is native to South – Central North America and Mexico. Pecans were consumed widely by native North Americans and they provide 2 to 5 times more calories than wild game and pecans are easier to catch and don’t fight back!The pecan tree is in the same family as the hickory tree and pecan trees are large, often reaching 40 meters in height and with a spread, some times, of 23 meters. Now that’s a lot of nuts! Technically the fruit of the pecan tree is not a nut but is a seed and
the tree can live for and bear seeds for more than 300 years!Pecans are very healthy and are rich in oleic acid, ellagic acid, vitamin e, source of B complex groups and a rich source of minerals. So no guilty conscience when you scoff a handful of pecans!.

Crunchy, sweet and delicious pine nuts are yummy and make a great compliment to many meals. There are about 20 species of pine that produce nuts worth harvesting but pine nuts are not a recent discovery. Stone pines, the trees that produces pine nuts in Europe were being cultivated over 6000 years ago and there is evidence that ancient man was consuming pine nuts during
the paleolithic age which began more than 2,000,000 years ago. Our ancestors knew when they were on to a good thing!

The main pine nut producers are the Stone pine in Southern Europe, Mediterranean and Northern Africa, the Korean and Chilgoza pines in Asia and the Pinyon pine in North America. Whilst the Stone pine can reach a height of 20 meters, the Korean pine can grow to a whopping 40-50 meters in height.

Pine nuts do contain lots of good things that will keep you nice and healthy: oleic acid, pinolenic acid, vitamin E, B complex group of vitamins (such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates). Oh and yes, pine nuts are gluten free! So you can enjoy pine nuts regularly knowing that you are eating healthily!

The pistachio tree is classed as part of the Anacardiacea species and which contains quite a varied group of plants such as cashew, mango and (gulp) poison ivy.

Pistachio trees originated in the Middle East and grow up to 10 meters high. They are also desert dwellers, liking arid conditions and they can withstand extremes in temperature from – 10 Celsius in winter to + 48 Celsius in summer. However the pistachio tree does poorly in high humidity and it doesn’t like being waterlogged.Ancient man enjoyed pistachios thousands of years ago and the Hanging Gardens of Babylon were said to contain pistachio trees back around 700 BC. These days the major producers of pistachios are the USA, Iraq and Turkey. Whilst Iraq was the largest producer of pistachios for a long time in recent years production has declined and the US has moved into top position.
Our pistachios are grown and processed in sunny California and are vacuum packed to ensure optimum freshness.This coming season (October 2013) forecasts have the US producing around 260,000 metric tonnes of pistachio. The pistachio was introduced into the USA in 1854 as a garden tree and now it is a significant agricultural product. So despite the fact that pistachios are soooo yummy and moorish, they are also very healthy! Pistachios are loaded with lots of goodies: antioxidants, are rich in several vitamins and minerals such as vitamin E, copper, iron etc. Just 100 grams of pistachios provides 144% of the daily recommended intake of copper! So enjoy pistachios in the knowledge that they are healthy for you..

Macadamia trees are native to Northern New South Wales and South East Queensland and are part of the Proteaceae family which contains around 1600 species including protea, banksia, grevillea etc. The macadamia is named after John McAdam a Scottish engineer who designed the modern road – hence the term “tarmac”.The macadamia tree varies in height from 2 meters to 12 meters and the fruit is hard and woody.Macadamia nuts have very, very tough shells and in order to extract the kernel it is necessary to dry the nut until the kernel shrinks away from the shell and you can hear it rattling inside. At this point the shell can be cracked.The kernels are high in monounsaturated fat, low in protein and contain omega-7 (22%) and palmitoleic acid. Macs also contain calcium, phosphorus, sodium, selenium, iron, thiamine, riboflavin and niacin. So there are lots of good things in macadamia nuts but be warned don’t give one to your pooch to snack on – macs are toxic to dogs!.

Humans have been munching on hazelnuts for a very long time – archeological evidence indicates that hazelnut processing was
occurring 9000 years ago! Hazelnuts are produced in commercial quantities in Turkey, Italy, Greece, Spain, Georgia (Russian
Federation) and the USA. However Turkey is the world’s largest producer by a country mile!

Hazelnuts are harvested in autumn when the trees’ shed their leaves and their nuts. The orchardists use a machine to sweep the nuts off the ground and these are deposited into a “tote” once the twigs, leaves, lost wallets, spectacles and other debris is removed. The totes are sent away to a processing plant where the hazelnuts are further cleaned and, in a majority of cases, are cracked (shelled)..

The primary benefit of Oat Bran is that it helps in healing the digestive system. Because oat bran is rich in soluble fiber it is good for the gut and helps in proper movement and detoxification of the system.

Oat bran hence becomes a perfect choice as your low cost source of high energy fiber in your diet.

Because oat bran is rich in antioxidants it helps you in staying young forever. Certainly, there are other factors apart from diet that can help you in keeping a good health but oat bran tops the list of food prescribed by alternative medicine professionals to their clients.

Bulgur wheat is a cereal food made from groats (hulled grain) of several different wheat species but most often it is derived from
durum wheat. Bulgur is often sold parboiled and dried with only a small amount of the bran partially removed.
Bulgur can be used for pilafs, soups, baked goods or stuffing and in Middle Eastern dishes such as tabbouleh salad and kibbeh. Its high nutritional value makes it a good substitute for rice or cuscous.

Compared to unenriched white rice bulgur has more fibre and protein, a lower glycemic index and higher levels of most vitamins and minerals. However beware as bulgur is made from wheat it is not suitable for those on gluten free diets..

Couscous is a traditional North African dish of semolina (granules of durum wheat) which is cooked by steaming. One of the earliest references to couscous can be found in a 13th century cook book (this edition is now out of print) so this great food has been around for a long time and there references to couscous in French correspondence in the 1600’s. Incidentally in 2011 couscous was voted the third favourite dish of the French people.
Couscous is the staple food throughout North Africa and features predominantly in the cuisines of Morocco, Algeria, Tunisia, Mauritania and Libya . In these countries it is traditionally served with a tasty meat or vegetable stew spooned over it – yummy! Couscous is also a staple food in Western Sicily where it is often served with fish.
Of course couscous can be served with a multitude of vegetables and meats reflecting the regional variations in ingredient availability and cultural flavour preferences. Apart from being a very versatile base for a multitude of meal types,
couscous is also healthy. It contains fewer calories than rice or quinoa and it has a higher protein level than other grains. Couscous also contains selenium and potassium both of which have positive health benefits.

However on a cautionary note, couscous is made from wheat and so it does contain gluten.

Lecithin is a generic term designated to any group of yellow – brownish fatty substances occurring in animal and plant tissues and this is often available from soya beans, eggs, milk, marine sources, rapeseed, cottonseed and sunflower. However the lecithin granules supplied here are derived from soya beans. Originally discovered in 1846 by a French chemist who isolated lecithin from egg yoke and named the substance “lechithine” which was a derivative of the ancient Greek word lekithos or egg yoke!

Whilst lecithin has low water water solubility, it is an excellent emulsifier. Consequently lecithin has a multitude of applications, for example in food processing it is used in numerous products including chocolate, margarine, baked goods but it also has wide application in animal feeds, paints, pharmaceuticals, printing inks and the plastics industry.

Lecithin is sold as a food supplement and for medicinal use, however whilst lecithin is reputed to have many health benefits, no claims should be made regarding lecithin’s ability to treat or prevent disease. However lecithin does contain phosphatidylcholine and consequently it is a source of choline, an essential nutrient.

Linseed is also known as “common flax”. The most significant producers of linseed are Canada and China and
between them, these two countries account for 60% of the worlds production.

Linseed is small but is jammed pack full of good things: it has a high nutrient content, has a similar vitamin and mineral profile to grains but contains high levels of dietary fibre and is much richer than grains in antioxidants and Omega 3 fatty acids.
Whilst linseed is chemically stable, ground linseed (linseed meal or flour) is prone to rapid oxidization at room temperature and can quickly become rancid. However the seeds need to be ground to enable the nutrients to be available to the body otherwise the seeds simply pass through the digestive system. So grind sufficient to meet immediate requirements or chew the seeds very well. Also linseed oil is not suitable for cooking – it is a delicately structured oil and will oxidize quickly. Because linseed has such a high fibre loading it is better to start off with a low consumption and progressively increase so as to avoid
cramping or a laxative effect..

Chickpeas are high in fibre and protein, and they have a low glycemic index. This powerful combination can help control your weight. Enjoying as little as 1/2 cup (125 mL) of chickpeas daily can keep you feeling full — and consuming fewer calories.Including chickpeas in your diet each day can help lower LDL (bad) cholesterol levels, which reduces the risk of heart disease.

The pumpkin is native to North America and is a gourd like squash. Generally pumpkins achieve a weight of 4kg – 8kg although some species can weigh more than 35kg. However competitions to see who can produce the biggest pumpkin are popular and the current record is held by a pumpkin that weighs in at 821 kg!

Pumpkins are grown all around the world and of the seven continents, only Antarctica is unable to produce pumpkins.
Humans have consumed pumpkins and their seeds for a long time. Discovered by archeologists in caves in Mexico pumpkin seeds for human consumption have been dated back to 7000 BC.

Native North Americans recognized the fantastic benefits of pumpkins and their seeds and this vegetable became important to the North American tribes for its dietary and medicinal properties. In Mexico pumpkin seeds are called pepitas. Now here’s a weird fact: most foods deteriorate with age but the nutritional value of pumpkin seeds improves with age.Pumpkin seeds are very good for us because they are loaded with minerals including phosphorus, magnesium, manganese, iron, copper, are a good source of vitamin K and are high in zinc. Wow! They contain L-tryptophan which helps with good sleep and lowering depression.Pumpkin seeds are high in calories and so are a good source of energy but consume in moderation because too many could cause weight gain..

sunflower is native to North America and was introduced to Europe in the 16th century. Whilst it was commonly accepted that the sunflower was first domesticated in the southern U.S.A around 5000 years ago, recent archeological evidence now points to this plant also being domesticated in Mexico around 2600 BC. So the ancients knew when they were on to a good thing!

Generally sunflower seeds are classified according to the pattern on their husk (skin) and then are designated to either oil production or food. Sunflower seeds with a striped hull are primarily used for food and are referred to as “confectionery” sunflower seeds.

Inshell sunflower seeds are particular popular in the Mediterranean regions where they can be bought freshly roasted in shops and markets and are a common stadium snack. Hulled sunflower seeds are a popular snack either raw or roasted.
This tasty morsel is very healthy! Sunflower seeds contain linoleic acid (an essential fatty acid), they are an excellent source of
dietary fibre, some amino acids, vitamin E, several B vitamins and are rich in cholesterol lowering phytosterols.

Whilst it is the seed of the sunflower that is consumed by both human and animals alike, a native North American tribe called the Zuni used the root of the sunflower for treating snakebites. The medicine man would chew either a fresh or dried root of sunflower before sucking the venom from the snakebite. A poultice would be made from the root of the sunflower then applied with much ceremony to the rattlesnake bite!

So if you find yourself in rattlesnake country be sure to carry a dried sunflower root with you – just in case!

Quinoa originated in the Andean region of Ecuador, Bolivia, Colombia and Peru where it was successfully domesticated as a crop 3000 years to 4000 years ago. Although consumption of quinoa goes back beyond this time by a further 2000 years to 3000 years when it was foraged on in the wild.

The Incas held the quinoa crop to be sacred and referred to it as the “Mother of all Grains” and the Inca Emperor would traditionally sow the first seeds of the season. The two largest producers of quinoa seeds by far are Peru and Bolivia.The price of quinoa has been escalating in recent years because demand is high and yields tend to be low. To further complicate the supply and demand formula, quinoa seed is usually harvested by hand! This is because the many seed clusters on each plant tend to mature at differing rates and so it takes the practiced eye of a seasoned harvester to pick the seed at the optimum time.
After being harvest the seeds must be processed to remove the coating which contains bitter tasting saporins.
Incidentally whilst white quinoa is the most common variety, there are also red and black varieties.Absolutely bursting with goodness the quinoa seed contains essential amino acids like lysine and it is also rich in calcium, phosphorus and iron. Quinoa is low cholesterol, rich in fibre and because it is digested slowly it has a low glycemic index. Quinoa seed also contains heart friendly polyunsaturated fats, has a good nutritional content and it also acts as an internal cleanser.

Quinoa seeds are usually cooked in the same way as rice is and …. the leaves of the plant are also edible! This is an extremely versatile and healthy food that has hundreds of applications. Recipes can be found at: http://yummly.com/recipes/white-quinoa

The cashew tree is native to mid South America (Brazil) but is now grown in many warm climates including Africa, India and South East Asia. The tree usually grows to around 12 meters high and produces a fruit that looks a little like a pear but is called a cashew apple!

Whilst we all loving munching cashew nuts, the cashew apple is also edible and can be eaten as a fruit, used as an ingredient in cooking, made into a jam, juiced and it can also be fermented into a strong alcoholic beverage called “feni”. Talk about being versatile.

Cashew nuts are healthy!
They contain proanthocyanidins, a class of flavonols and they are rich in copper which helps to eliminate free radicals.
Cashews have a lower fat content than many other nuts and most of the fat is in the form of oleic acid, the same heart healthy monounsaturated fat found in olive oil! In addition, cashews are rich in magnesium and magnesium is beneficial to our bones, joints, muscles and nerves.

So it is possible for something that tastes so good to be very healthy for you. However remember to consume in moderation and this way you will stay healthy and your snack will last a little longer!

The almond tree is a close cousin to peach, apricot and plum trees. However with almonds the outside covering is thrown away and the yummy middle bit (the kernel) is eaten whereas with peaches, apricots etc we eat the juicy, yummy outside of the fruit (the flesh) and throw the stone away.

Almonds are thought to have originated in China and were carried by traders down the ancient silk road to Greece, Turkey and the Middle East. No border protection in those days! These days the largest producer of almonds by far is the USA (California) with Spain in second place. Almonds are a great health food being high in protein, fibre, calcium, magnesium, potassium, copper, vitamin E and other anti oxidants. Almonds are also considered to be good brain food – now there’s a thought!

Brazil nuts are native to …. Brazil (naturally), Guianas, Venezuela, Columbia, Peru & Bolivia. The Brazil nut tree is a large forest tree reaching 50 meters in height and the trees can live for more than 500 years!

Brazil nuts are encased in a large pod (similar to a coconut) which is usually 100 mm to 150 mm in diameter and the shell of the pod can be 12 mm thick. The pods drop from the trees and are gathered from the ground. Falling pods are heavy and dangerous and several fatalities have occurred when people have been struck by a Brazil pod. So if you find yourself in the jungle next to a Brazil nut tree, make sure that you are wearing a hard hat!
Brazil nuts are high in calories but are gluten free and contain palmitoleic acid, oleic acid, vitamin e, selenium, thiamin, copper, magnesium and manganese. Brazil nuts are also organic!
So Brazil nuts are really good for you but watch those calories!