healthy fat http://www.wisebread.com/taxonomy/term/4155/all en-US The Best and Worst Nuts, by Nutrition and Price http://www.wisebread.com/the-best-and-worst-nuts-by-nutrition-and-price <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/the-best-and-worst-nuts-by-nutrition-and-price" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/nuts.jpg" alt="A selection of nuts" title="A selection of nuts" class="imagecache imagecache-250w" width="250" height="250" /></a> </div> </div> </div> <p>Despite my misgivings about pine nuts (See <a href="http://www.wisebread.com/funny-taste-mystery-using-google-for-medical-diagnoses">Funny Taste Mystery</a> about how bad pine nuts caused me to have a funny metallic taste in my mouth a week), most days my lunch includes a small serving some kind of nut be it almonds, cashews, or pecans. I enjoy their taste, but I mostly eat nuts because I know that they're &ldquo;good for you.&rdquo; But which nuts are the best for you? Which are the worst? (See also: <a href="http://www.wisebread.com/healthy-frugal-eating">Healthy, Frugal&nbsp;Eating</a>)</p> <p>Because I eat a lot of nuts, I&rsquo;m well aware of how expensive nuts can be. (I always buy them at Trader Joes because they seem to have the best prices in our area.) So it makes sense to also consider which nuts are cheapest. The price of nuts varies by region and store, so for a fair price comparison I used prices from the <a href="http://www.nuttyguys.com/">Nutty Guys website</a> (an online store that sells nuts in bulk, which made it easier to compare than other sites). All prices below are for 8 oz. packages. I took the cheapest price in what is a ready-to-eat form. (That is, I would use the pieces price instead of the whole-nut price when it was cheaper, and I always the shelled price &mdash; even if it was more expensive.)</p> <h2>The Healthiest Nuts</h2> <p>Most people know nuts are good for them; the nut councils have plastered magazines and TV ads with all the great qualities of nuts ranging from lowering cholesterol to reducing the risk of heart disease. But how do nuts compare? Here are the best nuts for you with ounce-by-ounce nutritional comparisons.</p> <h3>Mixed Nuts</h3> <p>An update by the <a href="http://www.health.harvard.edu/fhg/updates/update1004d.shtml">Harvard Medical School Family Health Guide</a> concluded (partially in jest) that unsalted mixed nuts are the best for you because they combine all the nutritional values of the nuts in them. I can&rsquo;t disagree.</p> <p>Price: $5.17 for 8 oz. mix of almonds, Brazil nuts, macadamia nuts, cashews, and pecans</p> <h3>Almonds</h3> <p>Almonds are high in vitamin E and have more magnesium than most nuts. A quarter cup of whole almonds (about the same as a 1 oz. serving size) has nearly the amount of calcium as a quarter cup of milk.</p> <p>Nutrition per ounce:</p> <ul> <li>Calories: 160</li> <li>Fat: 14 grams (1 saturated (s), 9 monounsaturated (m), 3 polyunsaturated (p) )</li> <li>Protein: 6 grams</li> <li>Other notable nutrients: Over 35% of your daily requirement of vitamin E, over 30% for manganese, and almost 20% for riboflavin and magnesium.</li> </ul> <p>Price: $4.74 for 8 oz.</p> <h3>Walnuts</h3> <p>Walnuts are the only nut with alpha-linolenic acid, an omega-3 fatty acid. They also have vitamin E and magnesium.</p> <p>Nutrition per ounce:</p> <ul> <li>Calories: 190</li> <li>Fat: 18 grams (1.5 s, 2.5 m, 13 p)</li> <li>Protein: 4 grams</li> <li>Other notable nutrients: <a href="http://www.whfoods.com/genpage.php?tname=foodspice&amp;dbid=99">The World's Healthiest Foods</a> reports that walnuts have special&nbsp;<span>anti-inflammatory benefits because they contain </span>tannins&nbsp;tellimagrandin, the flavonol morin, and quinone juglone (which is found in almost no other food).</li> </ul> <p>Price: $4.91 for 8 oz.</p> <h3>Peanuts</h3> <p>Peanuts (technically legumes) have the most folate of any nuts.</p> <p>Nutrition per ounce:</p> <ul> <li>Calories: 170</li> <li>Fat: 14 grams (2 s, 7 m, 4 p)</li> <li>Protein: 7 grams</li> <li>Other notable nutrients: Almost 20% of your daily value of niacin and 10% of folate and vitamin E.</li> </ul> <p>Price: $3.73 for 8 oz.</p> <h3>Cashews</h3> <p>Cashews have more magnesium than almonds. And most of the unsaturated fat in cashews is oleic acid, which is the same fat that's in heart-healthy olive oil.</p> <p>Nutrition per ounce:</p> <ul> <li>Calories: 160</li> <li>Fat: 13 grams (3 s, 8 m, 2 p)</li> <li>Protein: 4 grams</li> <li>Other notable nutrients: Cashews contain over 5% of the recommended daily values of vitamin K and iron.</li> </ul> <p>Price: $4.74 for 8 oz.</p> <h3>Brazil Nuts</h3> <p>According to the Harvard update cited above, Brazil nuts are the best nuts for men because they are high in selenium, which may protect against prostate cancer. A 1 oz. serving of Brazil nuts has nearly 10 times the recommended daily value of selenium.</p> <p>Nutrition per ounce:</p> <ul> <li>Calories: 190</li> <li>Fat: 19 grams (5 s, 7 m, 7 p)</li> <li>Protein: 4 grams</li> <li>Other notable nutrients: Over 5% of the recommended daily values of thiamin, manganese, magnesium, and vitamin E.</li> </ul> <p>Price:&nbsp;$4.79 for 8 oz.</p> <h3>Pistachios</h3> <p>I&rsquo;m not sure why, but I never thought pistachios were all that healthy. I&rsquo;ve been proven wrong after reading about all of their antioxidants and vitamins. Tonight&rsquo;s dessert: Ben and Jerry&rsquo;s Pistachio Pistachio!</p> <p>Nutrition per ounce:</p> <ul> <li>Calories: 160</li> <li>Fat: 13 grams (1.5 s, 7 m, 4 p)</li> <li>Protein: 6 grams</li> <li>Other notable nutrients: Nearly 20% of recommended allowance of vitamin B6 and thiamin. And Pistachios' antioxidants (which include Lutein and beta-carotene) are like those found in dark leafy vegetables.</li> </ul> <p>Price: $6.87 for 8 oz.</p> <h2>The Least-Healthy Nuts</h2> <p>There is no &ldquo;worst nut.&rdquo; Anything is bad for you when you overindulge &mdash; but macadamia nuts and pecans are slightly worse for you because they are higher in calories than other nuts. While they are only about 10 calories per serving higher than some of the other nuts listed above, they are also higher in fat and lower in protein. Ounce for ounce, they just aren&rsquo;t quite as good as some of the others.</p> <h3>Macadamia Nuts</h3> <p>Nutrition per ounce:</p> <ul> <li>Calories: 200</li> <li>Fat: 22 grams (3.5 s, 17 m, .5 p)</li> <li>Protein: 2 grams</li> <li>Other notable nutrients: A 1 oz. serving contains 6% of the daily recommended value of iron and over 20% of the recommended value of thiamine.</li> </ul> <p>Price: $6.14 for 8 oz.</p> <h3>Pecans</h3> <p>Nutrition per ounce:</p> <ul> <li>Calories: 200</li> <li>Fat: 20 grams (2 s, 12 m, 6 p)</li> <li>Protein: 3 grams</li> <li>Other notable nutrients: A 1 oz. serving of pecans contains 8% of the recommended daily value of thiamine and 16% of the recommend daily value of copper.</li> </ul> <p>Price: $6.25 for 8 oz.</p> <p>Interestingly enough, pecans and macadamia nuts, which both are high in <a href="http://www.wisebread.com/6-painless-ways-to-cut-calories">calories</a> and fat (and some of the tastiest nuts in my opinion), are also the most expensive nuts.</p> <h2>Best Nuts Overall: Mixed Nuts</h2> <p>Because of the variety of nutrients each type of nuts has, combined with the fact that almonds, cashews, Brazil nuts, and walnuts are all close in price &mdash; the best nut is really a mixture. So, either buy premade mixed nuts, or buy nuts in bulk and make your own.&nbsp;</p> <h2 style="text-align: center;">Like this article? Pin it!</h2> <p>&nbsp;</p> <p style="text-align: center;"><a href="//www.pinterest.com/pin/create/button/?url=http%3A%2F%2Fwww.wisebread.com%2Fthe-best-and-worst-nuts-by-nutrition-and-price&amp;media=http%3A%2F%2Fwww.wisebread.com%2Ffiles%2Ffruganomics%2Fu5180%2FThe%20Best%20and%20Worst%20Nuts%2C%20by%20Nutrition%20and%20Price.jpg&amp;description=The%20Best%20and%20Worst%20Nuts%2C%20by%20Nutrition%20and%20Price" data-pin-do="buttonPin" data-pin-config="above" data-pin-color="red" data-pin-height="28"><img src="//assets.pinterest.com/images/pidgets/pinit_fg_en_rect_red_28.png" alt="" /></a> </p> <!-- Please call pinit.js only once per page --><!-- Please call pinit.js only once per page --><script type="text/javascript" async defer src="//assets.pinterest.com/js/pinit.js"></script></p> <p style="text-align: center;"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/u5180/The%20Best%20and%20Worst%20Nuts%2C%20by%20Nutrition%20and%20Price.jpg" alt="The Best and Worst Nuts, by Nutrition and Price" width="250" height="374" /></p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/elizabeth-lang">Elizabeth Lang</a> of <a href="http://www.wisebread.com/the-best-and-worst-nuts-by-nutrition-and-price">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-1"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/end-potato-prejudice-10-reasons-why-you-should-eat-potatoes">End Potato Prejudice: 10 Reasons Why You Should Eat Potatoes</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-foods-with-the-most-bang-for-your-buck">10 Foods With the Most Bang for Your Buck</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-foods-scientifically-proven-to-make-you-happier">7 Foods Scientifically Proven to Make You Happier</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/7-signs-your-takeout-habit-has-gone-too-far">7 Signs Your Takeout Habit Has Gone Too Far</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/10-most-valuable-things-to-plant-in-your-garden-this-spring">10 Most Valuable Things to Plant in Your Garden This Spring</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink healthy eating healthy fat nutrition nuts Mon, 25 Apr 2011 10:36:11 +0000 Elizabeth Lang 524109 at http://www.wisebread.com Perfect Peanut Sauce http://www.wisebread.com/perfect-peanut-sauce <div class="field field-type-filefield field-field-blog-image"> <div class="field-items"> <div class="field-item odd"> <a href="/perfect-peanut-sauce" class="imagecache imagecache-250w imagecache-linked imagecache-250w_linked"><img src="http://wisebread.killeracesmedia.netdna-cdn.com/files/fruganomics/imagecache/250w/blog-images/4448026843_d41fe36559_z_0.jpg" alt="peanut sauce" title="peanut sauce" class="imagecache imagecache-250w" width="250" height="202" /></a> </div> </div> </div> <p>I've been trying, almost unsuccessfully, to become a vegan again. It's difficult, especially when you are surrounded by <a href="http://www.wisebread.com/6-plant-based-diet-tricks-for-carnivores">carnivores</a>. Especially dismissive carnivores. But I was vegan once before, and I'd like to try it again, since it was the only time in my life where I truly felt healthy and vibrant. I'm pretty sure that (along with exercise) veganism is the key to being a good diabetic, and to weight loss &mdash; at least for me.</p> <p>One of the things I've noticed about veganism is the importance of getting enough fat in your diet. Oh, sure, there's the protein issue, but I eat lots of tofu and have never had a problem with anemia. Another problem for vegans, especially busy vegans who don't live on organic vegetable farms with their dreadlocked children and professional chef spouse, is making veggies taste really good, good enough to overpower the desire to give up and head to the nearest fast food chain. (See also: <a href="http://www.wisebread.com/25-frugal-items-for-your-organic-vegan-grocery-list">25 Frugal Items for Your Organic Vegan Grocery List</a>)</p> <p>You can only sautee some kale in olive oil and garlic so many times before you want to scream.</p> <p>But without fat, you can stuff your face with <a href="http://www.wisebread.com/25-cheap-and-tasty-frozen-broccoli-recipes">broccoli</a> until the cows come home, and you'll still be hungry. In fact, you might start eyeing the cows with newfound enthusiasm.</p> <p>Behold peanut sauce! One of my new tactics is to whip up a bunch of kick-ass vegan sauces that I can just throw on top of whatever it is that I'm planning on eating. I'll be publishing others over the next few weeks. None of the recipes will be limited to vegans, of course. They taste great on fish and <a href="http://www.wisebread.com/10-things-to-do-with-chicken-leg-quarters">chicken</a>, or even other meats. You can throw them on at the last minute, or add broth and stew all kinds of things in them.</p> <p><em>Note: People with peanut allergies can substitute other nut butters, or soy butter, in place of the peanut butter.</em></p> <h2>Perfect Peanut Sauce</h2> <p>My first recipe comes from <a href="http://cookingwithamy.blogspot.com/2005/07/perfect-peanut-sauce-recipe.html">Cooking with Amy</a>. It's my favorite one, and so easy to make. It's what I use for dipping vegan spring rolls.</p> <ul> <li>1/4 cup peanut butter (natural, no sugar added kind)</li> <li>2 teaspoons soy sauce</li> <li>1 tablespoon brown sugar</li> <li>1 tablespoon fresh lemon or lime juice</li> <li>1/4 cup coconut milk (lite is fine, if you prefer or substitute water)</li> <li>1/4 cup water</li> <li>red chili flake to taste</li> <li>chili garlic sauce to taste or 1 clove crushed garlic</li> </ul> <p><strong>Optional</strong></p> <ul> <li>sesame oil</li> <li>curry paste</li> <li>grated ginger</li> <li>shallots sauteed till brown in oil</li> <li>Worcestershire sauce (Raedia's idea)* <em>Editor's update - Worcestershire sauce is not vegan</em></li> </ul> <p>Combine all ingredients with a whisk in a small bowl, adding the water last. Pour into a small saucepan and heat over medium heat until sauce begins to bubble and thicken. Experiment with this sauce adding a teaspoon at a time of one the optional additions and tasting as you go. Serve hot or cold.</p> <h2>Thai Peanut Sauce</h2> <p>AllRecipes.com offers this great recipe for <a href="http://allrecipes.com/Recipe/The-Best-Thai-Peanut-Sauce/Detail.aspx">Thai peanut sauce</a>, which I like best with tofu. I LOVE the cilantro in it.</p> <ul> <li>1 1/2 cups creamy peanut butter</li> <li>1/2 cup coconut milk</li> <li>3 tablespoons water</li> <li>3 tablespoons fresh lime juice</li> <li>3 tablespoons soy sauce</li> <li>1 tablespoon fish sauce</li> <li>1 tablespoon hot sauce</li> <li>1 tablespoon minced fresh ginger root</li> <li>3 cloves garlic, minced</li> <li>1/4 cup chopped fresh cilantro</li> </ul> <p>In a bowl, mix the peanut butter, coconut milk, water, lime juice, soy sauce, fish sauce, hot sauce, ginger, and garlic. Mix in the cilantro just before serving.</p> <h2>Indonesian Peanut Sauce</h2> <p><a href="http://homecooking.about.com/library/archive/blsauce33.htm">About.com</a> offers this recipe for Indonesian peanut sauce. It's a little tangier, and perfect over salads (like Indonesian specialty salad gado gado &mdash; and yes, I know that gado gado isn't technically vegan, but it's close enough for this post). It's a little more labor-intensive, but lip-smackingly good!</p> <p>Yield: 1 cup</p> <ul> <li>1 teaspoon sea salt</li> <li>2 garlic cloves, minced (1 tablespoon)</li> <li>12 chiles de arbol or chiles Japones, softened in hot water, dried, seeded, and minced</li> <li>1 tablespoon minced galangal or ginger</li> <li>1 stalk lemongrass, tough outer layers and green parts removed, minced (1/4 cup)</li> <li>2 shallots, minced (1/4 cup)</li> <li>1 teaspoon red miso</li> <li>3 tablespoon vegetable oil</li> <li>1/4 cup plus 1 tablespoon sugar</li> <li>1/4 cup creamy peanut butter</li> <li>1/2 cup coconut cream</li> <li>1/4 cup tamarind juice</li> </ul> <p>Pound the salt and garlic in a mortar with a pestle into a fine paste. Add the chiles and pound to a puree. One at a time, add the galangal, lemongrass, shallots, and red miso, in sequence, adding each one only after the previous ingredient has been completely pureed and incorporated into the paste. Transfer to a bowl or to a glass jar with a right-fitting lid. Refrigerated, the seasoning paste will keep for a month.</p> <p>Or, if using a blender, add all the above ingredients plus the vegetable oil and puree.</p> <p>Saute the chile paste in the oil (or the chile paste-oil mixture) in a saucepan over mediium-high heat until it exudes a pleasant aroma, about 2 to 3 minutes. Lower the heat and add the sugar, peanut butter, coconut cream and tamarind juice. Stir to mix, and heat until the mixture boils and thickens, about 2 minutes.</p> <p>Transfer to a bowl and let cool before serving. Stored in a glass jar with a tight-fitting lid in the refrigerator, the sauce will keep for a couple of weeks. If it congeals and thickens, dilute with 2 to 3 tablespoons water and cook over low heat in a saucepan, stirring until smooth.</p> <br /><div id="custom_wisebread_footer"><div id="rss_tagline">This article is from <a href="http://www.wisebread.com/andrea-karim">Andrea Karim</a> of <a href="http://www.wisebread.com/perfect-peanut-sauce">Wise Bread</a>, an award-winning personal finance and <a href="http://www.wisebread.com/credit-cards">credit card comparison</a> website. Read more great articles from Wise Bread:</div><div class="view view-similarterms view-id-similarterms view-display-id-block_2 view-dom-id-1"> <div class="view-content"> <div class="item-list"> <ul> <li class="views-row views-row-1 views-row-odd views-row-first"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/so-you-think-youre-a-carnivore">So, You Think You&#039;re a Carnivore?</a></span> </div> </li> <li class="views-row views-row-2 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/diy-prime-rib">DIY Prime Rib</a></span> </div> </li> <li class="views-row views-row-3 views-row-odd"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/35-mouth-watering-lentil-recipes">35 Mouth Watering Lentil Recipes</a></span> </div> </li> <li class="views-row views-row-4 views-row-even"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/25-frugal-items-for-your-organic-vegan-grocery-list">25 Frugal Items for Your Organic Vegan Grocery List</a></span> </div> </li> <li class="views-row views-row-5 views-row-odd views-row-last"> <div class="views-field-title"> <span class="field-content"><a href="http://www.wisebread.com/20-easy-ways-to-stretch-your-grocery-dollars">20 Easy Ways to Stretch Your Grocery Dollars</a></span> </div> </li> </ul> </div> </div> </div> </div><br/></br> Food and Drink Cooking Food healthy fat peanut sauce protein recipe salad dressing vegan vegetarian weight loss Wed, 18 Apr 2007 17:05:22 +0000 Andrea Karim 524 at http://www.wisebread.com