Keep your heart happy and strong with these healthy tips for your diet.
8 Healthy Ways to Add Nuts to Your Diet
I’m surely not the first to tell you—nuts are good for us. (Love ’em already? Try our nuttiest recipes ever!) Nuts provide plant-based protein, healthy unsaturated fats, Omega-3 and -6 fatty acids, Vitamin E and fiber. According to the Mayo Clinic, nuts also help lower your LDL cholesterol (the “bad” one), and they can fight back against inflammation linked to heart disease. What’s more, they may reduce your chances of developing blood clots.
Which Nuts Are Best?
Almonds contain calcium and 37% of the recommended daily allowance of Vitamin E per one ounce (28g) serving. Pistachios are high in fiber, and eating 2-3 ounces per day may help boost your HDL cholesterol (the “good” kind!). Walnuts are packed with Omega-3 fatty acids. Some evidence suggests that cashews, pecans, macadamia nuts and Brazil nuts may help to reduce inflammation. Even peanuts, which are technically legumes rather than tree nuts, have some health benefits.
How to Add Them to Your Diet
Because nuts are high in calories and fats, you may want to limit your daily consumption to one ounce (28g) or so. Here are some fun ways to sneak them into your daily meal plan.
- Pack a scant handful along with an apple or other fruit for a no-fuss healthy afternoon snack at the office—or anywhere!
- Nuts can be easily reduced to a meal or powder that you can add to everything from shakes to smoothies, or as toppings on a salad or sandwich. Use a mortar and pestle or your food processor to make them the texture you prefer. You can store the processed nuts in the refrigerator to use throughout the week.
- Instead of adding croutons to your salad, get that satisfying crunch with nuts.
- Chopped pecans added to breakfast cereal rather than sugar will provide some sweetness along with their health benefits—and extra fiber! Wondering how to chop nuts for your favorite recipes? These methods walnut disappoint.
- Make a nut sandwich! Combine one ounce (2 tablespoons) of finely chopped walnuts, 20 chopped green olives, and a tablespoon of low-fat mayo or salad dressing to create a tasty 300-calorie spread to smooth over whole wheat bread.
- Nuts make a delicious topping for baked fish, especially salmon. (Not to mention the pretty presentation these dishes make. A feast for the eyes, too!)
- Add nuts to your side dishes. Think of combinations like brown rice and chopped pecans, green beans and almonds, pistachios with peas and carrots. Nuts are so versatile; you can have a lot of fun being creative with them!
- Stir-fries can really get some extra pizzaz and crunch by adding nuts. We all know about Thai cooking and peanuts. Why not experiment with a cashew chicken stir-fry, or toss some chopped pecans into your favorite spicy beef-and-pepper recipe?
It's important to indulge, too. Try these nutty recipes.
Aunt Rose’s Fantastic Butter ToffeeElevate your homemade candy game with this easy butter toffee recipe—wonderful for gifting, sharing or indulging in a sweet, crunchy treat.
Nut Butter CupsMy indulgent, nutty treat is simple to make and looks fabulous. At our house, we use all-natural ingredients for them. —Courtney Stultz, Weir, Kansas
How to Make Our Quick and Easy Recipe for Cocoa BrowniesThis brownie recipe with cocoa powder is heaven fresh out of the oven.
Peanut Butter Cream PieThis no-bake peanut butter pie is rich, decadent and packed with as much peanut butter flavor as possible. The hardest part of the recipe is waiting for it to chill overnight!
Nuts and Seeds Trail MixA filling blend of nuts, seeds, chocolate chips and dried fruit keeps you healthy by the handful. —Kristin Rimkus, Snohomish, Washington
Spiced Nut MixOne Christmas, my good friend gave me this recipe and a sack of ingredients. I think of her every time I stir up these pumpkin-spiced nuts. —Patti Holland, Parker, Colorado
Banana Nut BreadThis banana nut bread recipe has everything: tangy cream cheese, crunchy pecans and sweet bananas, of course, plus a rich glaze that makes it the best banana bread you've ever eaten.
Cheese/Grape AppetizersThese small bites are well worth the time they take. Serve them as part of an antipasto platter or as a cheese course alongside your favorite wine. —Eleanor Grofvert, Kalamazoo, Michigan
Apple BreadWhile this apple bread is simply delicious as is, the fall-friendly recipe is also ripe for improvisation, so feel free to add your favorite dried fruits.
Cranberry Orange Walnut BreadComing from Oregon, a state famous for its cranberries, this bread is a given at our house. Each fall my husband and I scrounge around for walnuts to go in it. It's a regular on our table, and not just at Thanksgiving. I freeze the berries so I have a ready supply all year long. —Elaine Kremenak, Grants Pass, Oregon
Pecan Pie BarsCome for the pecan pie-like flavors, stay for the milk chocolate toffee bits. Our pecan pie bars might be tastier than their pie inspiration!
Does pecan pie need to be refrigerated?
Bacon-Pecan Chocolate TrufflesI love eating these truffles the day after I make them, after the full flavor of the bacon comes through. —Sylvia Shankle, Munhall, Pennsylvania
Bacon Walnut Bread with Honey ButterMy savory walnut bread filled with bacon bits and blue cheese dressing is complemented by the sweetness of honey-flavored butter. Cut yourself a thick slice, slather on the butter and enjoy!—Pam Ivbuls, Omaha, Nebraska
Peach Gelatin SaladMy mother always asked our family what we wanted to eat for holiday dinners. Without exception, our requests included this refreshing gelatin. Toasted walnuts give it a little crunch. —Dennis King, Navarre, Florida
Copycat Patti’s Sawdust PieWe top this with sliced bananas, whipped cream and more sliced bananas. It's based on a sawdust pie recipe my mom got from a potholder she bought at the Patti's 1880s Settlement in Grand Rivers, Kentucky. —Jennifer Choisser, Paducah, Kentucky
Carrot Cake with Pecan FrostingMy husband constantly requests this homey, old-fashioned version of carrot cake. The frosting is still tasty even without the pecans. —Adrian Badon, Denham Springs, Louisiana
Sweet & Savory Pineapple Cheese BallOne of my favorite dishes in childhood was my mom's pineapple and green pepper cheese ball. Now I make it, and it’s always a hit. —Susan Harrison, Laurel, Maryland
Apricot-Pecan Thumbprint CookiesI enjoy experimenting with cake mixes to make new cookie recipes. I love apricot, but feel free to fill the thumbprint in the center of these goodies with any fruit preserve you like. —Nancy Johnson, Laverne, Oklahoma
Pecan BaconCrispy, sweet bacon dresses up any breakfast. When my girls see this, they call it "special breakfast." The big flavor punch just may surprise you. —Catherine Ann Goza, Charlotte, North Carolina
Nutty Pie-Crust CookiesI like Italian cream cake, so I used it as inspiration for this cookie recipe. The splash of orange liqueur in the filling is my special touch. —Sonji McCarty-Onezine, Beaumont, Texas
Orange Pistachio CookiesI had never tried pistachios until I visited a friend who served me these cookies. I was in love! I made the recipe my own, and now my family can't get enough of them. —Lorraine Caland, Shuniah, Ontario
Pumpkin Pie-Spiced GranolaMy husband says this granola with pumpkin and spices tastes like a bite of real pumpkin pie, and it’s a whole lot quicker to make. —Sarah Ozimek, Oconomowoc, Wisconsin
Peanut Pretzel Toffee BarkMy toffee has been a traditional must-make treat for my family and friends for over 40 years. My Dad taught me to make great fudge from scratch but my toffee was his favorite candy and each time I make it, I think of him. —Barbara Estabrook, Rhinelander, Wisconsin
Roasted Banana & Pecan CheesecakeWe always keep bananas on hand, but with just two of us in the house, they usually ripen faster than we can eat them. That makes them perfect for roasting and baking into this cheesecake with a nutty crust. —Patricia Harmon, Baden, Pennsylvania
Pistachio PalmiersMy family loves palmiers from the bakery, so I created my own recipe. These have a Middle Eastern twist with the addition of rosewater, honey and a touch of cardamom. They are light and crisp—a special treat for the holidays. —Deborah Hinojosa, Saratoga, California
Kolacky CookiesA flaky cream-cheese dough makes these walnut-filled kolacky cookies a joy to bite into. Make these when you want to wow your friends or when your family wants something sweet during a holiday.
Orange-Almond ChoclavaA twist on classic baklava, this recipe adds semisweet chocolate to the nut filling and drizzles even more chocolate on top. Christmas gift-giving has never been yummier! —Nella Parker, Hersey, MI
Honey Cinnamon Roll-UpsThis cinnamon treat reminds me of baklava, but with only a few easy ingredients, it's a fraction of the work. It's my aunt's recipe, and I think of her when I make it. —Sue Falk, Sterling Heights, Michigan
Apricot-Hazelnut TrianglesThese crispy cookie treats can be changed up—try different nuts and jams, and dark or white chocolate depending on the holiday. —Johnna Johnson, Scottsdale, Arizona
Cranberry Pecan Oatmeal CookiesI needed a new holiday cookie, so I tweaked an old 4-H recipe. This updated oatmeal cookie with cranberries and nuts is my family’s all-time favorite. —Tammy Hoggatt, Omaha, Nebraska
Caramel HeavenliesBefore I cut these bars into triangles, I trim the edges so all the cookies look the same. My husband and daughter love this part because they get to eat the scraps. —Dawn Burns, Lake St. Louis, Missouri
Almond Cherry FudgeCooked in the microwave, this fast fudge is a sweet addition to any holiday gathering. I make it when I need a quick treat for a school party or to take to a neighbor. —Shellie Tucker, Hendersonvlle, Tennessee
Grain-Free Apple Pie GranolaBecause of food allergies, I’ve learned to swap ingredients. There are no grains in this granola but loads of nuts and apples. Try it with yogurt or milk. —Courtney Stultz, Weir, Kansas
Crunchy French ToastThis light version of classic French toast is perfect for quick meals or Sunday brunches. My kids love it, and so do I! —Barbara Arnold, Spokane, Washington.
Almond Espresso BarsIf you like coffee, you'll love these mocha morsels dressed up with toasted almonds. Save a few bars for afternoon snacktime or even breakfast, too. —Taire Van Scoy, Brunswick, Maryland
Almond Icebox CookiesWith a roll of this cookie dough on hand, I can serve freshly baked cookies in a snap. —Elizabeth Montgomery, Allston, Massachusetts
Spiced Rum-Nut BrittleSeasoned with cayenne pepper and cinnamon, this spicy microwave brittle packs its own heat and warms up holiday visitors. It also makes a superb stocking stuffer! —Terri McKitrick, Delafield, Wisconsin
Double Nut BaklavaIt may take some time to make this rich, buttery treat, but it's well worth the effort! The blend of coconut, pecans and macadamia nuts is irresistible. —Kari Kelley, Plains, Montana
Coconut FruitcakeA neighbor gave me this recipe when we first moved to this small town, saying it dated back to the 1800s and everybody in the area made it. I soon discovered why when I took a taste...and I'm not a fruitcake fan! —Lorraine Groh, Ferryville, Wisconsin
Butternut Squash CasseroleThis sweet butternut squash casserole is the perfect side to pair with savory dishes during a big family feast. Just be warned: If you take it to a potluck, you'll come home with an empty dish.
Cranberry Waldorf SaladCranberries grow in the coastal area about 50 miles from our home. When they become available, I always make this creamy salad. —Faye Huff, Longview, Washington
Cranberry-Apple Nut CrunchMy mother gave me the recipe for this dessert, which I think is especially pretty and very appropriate for fall. I updated the recipe to use instant oatmeal to make it even easier. —Joyce Sheets, Lafayette, Indiana
