* 2 cups nuts
Nuts are nutrient-dense sources of healthy fats, plant-based protein, fiber, and essential minerals including magnesium and zinc. They also contain polyphenols and other antioxidants, making them valuable for cardiovascular and metabolic health.
About
Nuts are the hard-shelled fruits of certain tree species, botanically classified as drupes or true nuts, containing an edible kernel surrounded by a woody shell. Common culinary nuts include almonds, walnuts, cashews, pecans, macadamias, and pistachios, each with distinct flavor profiles ranging from mild and buttery to rich and assertive. The term "nuts" in culinary contexts often encompasses both true botanical nuts and drupes, peanuts (legumes), and seeds. Nuts vary in composition—some are high in monounsaturated fats (almonds, macadamias), while others are rich in polyunsaturated fats (walnuts). They feature crisp textures when raw and develop deeper, more complex flavors when roasted or toasted.
Culinary Uses
Nuts serve as versatile ingredients across global cuisines, used whole, chopped, sliced, or ground. They function as textural elements in salads, grain bowls, and vegetable dishes; as binders and flavor bases in nut butters, sauces (such as romesco or mole), and dressings; and as primary components in baked goods, confections, and desserts. Nuts are essential in Middle Eastern, Asian, and European cuisines—from Middle Eastern dukkah and halva to Asian satay and Indian curries to European pralines and marzipan. Toasting nuts before use intensifies their flavor, while blanching removes skins for refined presentations.