Gluten-Free Cooking: Nuts
Published April 8, 2020
Nuts are a good source of protein and fat, two of the three important basic macronutrients in the foods we eat (the third being carbohydrate). Having a balance of the three macronutrients at each meal will help keep you fueled and feeling satisfied longer. With this in mind, nuts are especially good to add to foods that provide mostly carbohydrates (fruits, vegetables, some grains and grain-based foods like cereals). And nuts are great to add to all sorts of things, not just for extra nutrition, but for flavor and crunch too.
To Start. Consider roasting your nuts. It really brings out their deep nutty flavor. It’s simple: spread on a baking sheet and put in a 300-350 degree oven, for 5-10 minutes (depending on the type of nut); stir once or twice. Roast until fragrant, being careful not to let them burn.
- Make the most of oven heat by popping nuts in when you have the oven on anyway for other things.
If you’ve stocked up on nuts during this time when shelf-stable, nutrient dense foods are high on our lists, you may be looking for new ways to use them.
Check out these ideas (recipes are meant to give you an idea and an inspiration; modify based on your taste and ingredients you have on hand):
- In a parfait for breakfast or a snack with yogurt and fruit (fresh, frozen or dried). https://www.marthastewart.com/856225/walnut-yogurt-parfait
- Chopped on cereal (hot or cold).
- Top vegetable and grain side dishes with chopped nuts just before serving. https://www.foodnetwork.com/recipes/patrick-and-gina-neely/roasted-broccoli-and-walnuts-recipe-2107649.
- Stir Fry. Add nuts (peanuts & cashews work great) right at end of cooking, or at the table. https://therecipecritic.com/cashew-chicken-stir-fry/
- Nut Crusted Chicken. https://www.thegraciouspantry.com/clean-eating-nut-crusted-baked-chicken-recipe/
- Cookies. These are delicious and simple.
- Nut Flour. Grind up extra nuts (especially almonds) and make your own nut flour for cooking & baking.