Stock your pantry with whole, raw nuts and seeds. They make great snacks. Plus, these nutritional powerhouses add crunch and quality protein to your cooking.
When you cook with nuts, you’ll use them more quickly, so you can buy them in bulk at your local health food store on in large bags at a discount store. This is usually cheaper than buying small cans and bags of nuts at the grocery store.
Raw unsalted nuts add crunch and protein to your cooking.
Banana pecan compote
Saute 4 ripe bananas and 2 tablespoons brown sugar in a saucepan over medium heat for 1 to 2 minutes. Add 1/2 cup orange juice, 1 teaspoon vanilla and 1/2 teaspoon cinnamon. Let reduce for 2 minutes. Top with 2 tablespoons chopped pecans. Serve with plain low-fat yogurt.
Almond-crusted chicken
In a medium bowl, combine 3/4 cup ground almonds, 1/2 cup all-purpose flour, 1/2 teaspoon salt and 1/2 teaspoon pepper. Add a few teaspoons of dried herbs (like garlic powder and thyme). Pour 1/2 cup skim milk into a separate medium-sized bowl. Coat boneless skinless chicken breasts in almond mixture, milk and back into almond mixture. Heat 1 tablespoon olive oil in a nonstick saute pan over medium-high heat. Sear chicken breasts until golden brown. Then bake for 10 minutes.
Cranberry pecan rice pilaf
Warm a large nonstick saute pan over medium heat. Add 1 1/2 teaspoons olive oil, 1 cup chopped onion and 3/4 cup chopped celery. Cook until softened. Add 2 cups cooked brown basmati rice, 1/2 cup chopped pecans, 1/2 cup dried cranberries and 1 tablespoon fresh thyme. Season to taste with salt. Mix until combined and warmed through.
Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.
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