Edible Paradise

RECIPES: Honey Lemon Glazed Cornish Hens with Walnut Rice Stuffing, Honey Crystal Almonds, Turkey Cheese Walnut Panini, Thai Curried Pumpkin Walnut Soup, Indian Samosas with Walnuts, Walnut and Wild Mushroom Pastries, Almond Pâté, Chipotle Roasted Almonds, Almond Butter, Edamame Walnut Dip, Moroccan Almonds with Golden Raisins, Honey Orange Glazed Almonds, Walnut Trail Mix, Brussels Sprouts with Walnuts and Arugula, Pistachio Crusted Tuna Steaks, Festive Fruit and Pistachio Snowballs, Almond Granola, Sweet and Spicy Roasted Almonds

The new crops of almonds, walnuts, and pistachios are here just in time for holiday baking and munching. Nutritious and delicious, nuts are nutrient dense and add beneficial fats and fiber to your diet. Nuts can easily be added to breakfast cereals, yogurt, salads and main dishes, and make great snacks when you’re on the go.

Almonds

Ounce for ounce, almonds are one of the most nutritious of all nuts and one of the world’s healthiest foods! They’re a sensible, tasty snack that you can feel good about eating while enjoying their delectable crunch. Just a handful of almonds a day may help you maintain healthy cholesterol levels. And when compared ounce for ounce, almonds are the tree nut highest in protein, fiber, calcium, vitamin E, riboflavin, and niacin.

Almonds can be enjoyed morning, noon or night – they’re delicious in granola or yogurt for breakfast and add a tasty crunch to salads and vegetables. Make “nut crumbs” by coarsely grinding some almonds in your food processor and add to pasta dishes or use as a crunchy topping on fish or casseroles. Add nuts to whole grain dishes, such as tabbouleh or quinoa to boost flavor, nutrition and texture

The next time you’re suffering from a midday slump, or scrounging around for a snack before dinner, grab a handful of almonds. One ounce (the ideal daily portion) is 23 almonds, or 1/4 cup.

For more information about nutrition and recent medical research, visit www.almondboard.com.

Pistachios

In the early 1930s, pistachio trees were planted as an experiment by USDA breeder, William Whitehouse in Chico, California with seeds he smuggled in from Iran. After ten years of careful research and selective breeding, one especially hearty variety emerged, named Kerman, after the Middle Eastern city of its origin, which became the bedrock of the pistachio industry. By the 1960s, commercial cultivation of pistachios had expanded across California's arid Central Valley. Today, California accounts for about 98 percent of domestic production, boasting more than 100,000 acres of pistachio orchards and producing 300 million pounds of pistachios a year.

Pistachios are not only delicious, but packed with nutrients! A one-ounce serving of pistachios (about 49 kernels) gives you more than 30 different vitamins, minerals, and other beneficial nutrients. Pistachios contain arginine that is thought to reduce hardening of the arteries and phytosterols, which help to lower absorption of dietary cholesterol from other foods. Pistachios also contain high levels of the antioxidants lutein, beta-carotene, and gamma-tocopherol, which can help reduce cholesterol.

Munch on pistachios straight from the shell or add to salads and whole grain dishes for extra flavor and crunch. Do a search for 'pistachio' under RECIPES for more ideas!

For a fascinating look at the phenomenal growth of the pistachio industry in California, see History Channel’s show, "Modern Marvels."

Walnuts

Walnuts are the oldest tree food known to man an have been around since 7000 B.C. Everyone knows, the best walnuts are grown in California! The first commercial plantings in California started in 1867 when Joseph Sexton, an orchardist and nurseryman in Santa Barbara County, planted English walnuts. The mild climate and deep fertile soil provide the ideal growing conditions for walnuts. California accounts for 99 per cent of the commercial U.S. supply and two-thirds of the world supply of walnuts.

Walnuts are loaded with good nutrition. Walnuts are a rich source of Omega-3s, a fatty acid that helps reduce the risk of coronary heart disease by making the platelets in the blood less “sticky” and prevents them from clumping together to form dangerous clots. As well as featuring cholesterol-lowering properties, they contain other heart-healthy components such as vitamin E and dietary fiber.

Walnut meats are plump and crisp with a rich, nutty flavor and add nutrition, texture and taste to many dishes, from snacks and appetizers, to salads, entrees and desserts. Walnuts are a convenient snack and just a handful of walnuts each day add beneficial nutrition.