I pedal my bike down the Sammamish Trail toward work. It’s all I can do to avoid squashing squirrels who have clearly gone a little nutty as they dart back and forth across the trail.
Everything I learned about the health benefits of nuts I learned from these squirrels…and a few scientific papers. Research continues to support the health benefits of nuts and seeds, especially for women in perimenopause and menopause.
Nuts and seeds contain valuable amounts of fiber, vitamins, minerals, and antioxidants. They’re rich in plant sterols and mono- and polyunsaturated fats.
The US Food and Drug Administration recommends eating 1.5 ounces of nuts per day for health benefits and reduce the risk of heart disease in midlife
The combination of fiber, protein, and fat increases satisfaction with meals and snacks. This is helpful during the holiday season when you’re busy and on the go.
A few varieties can be found locally in the Pacific Northwest, hazelnuts, walnuts, and pumpkin seeds.
Hazelnuts or filberts are rich in monounsaturated fats, and an excellent source of vitamin E, copper, and manganese. Available whole with or without their shells, hazelnuts can be ground to make a nutty-tasting flour. They can be soaked overnight and blended into hazelnut cream to top your favorite holiday dessert (recipe below).
On Trufflebert Farm just outside Eugene, Oregon, 1900 spring-water-fed, certified organic trees produce over 25,000 pounds of these healthy nuts each year
Trufflebert prides itself on using only natural fertilizers and annual leaf fall to nourish the soil that surrounds the trees. These sustainable practices create the highest-quality hazelnuts you can find!
Walnuts are rich in antioxidants and alpha-linolenic acid (ALA). This plant-based omega-3 essential fatty acid has been shown to reduce inflammation and support healthy brain function in midlife. The grooves in walnut halves easily take on added flavors or glazes. Perfect for making spiced or candied nuts.
Another local seed worth mentioning is the Styrian or naked pumpkin seed. Originally from the Styrian region of Austria, a number of farmers in Oregon have started growing the heirloom variety of winter squash just to harvest these delicious seeds.
Pumpkin seeds are excellent sources of minerals, vitamins, antioxidants, healthy fats, protein, and fiber. The World Health Organization has also noted pumpkin seeds as an excellent source of immune-boosting zinc.
Have a stash of nuts and seeds on hand to honor your hunger in the moment, so you don’t have to arrive at your next meal ravenous. Keep packages of nuts and seeds at work, in your car, and in your bag. They’ll keep you nourished and satisfied all year round!
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Recipe ~ Hazelnut Cream
makes about 1.5 cups, inspired by Feeding The Whole Family by Cynthia Lair
1 cup hazelnuts
2 cups water, or enough to cover nuts plus some
1/4-1/2 cup honey, depending on sweetness preference
1 teaspoon white or mellow miso
Soak hazelnuts in water in a blender pitcher overnight. Drain off and reserve soaking liquid. Add honey and miso. Start to blend, adding reserved soaking water through the top “pouring hole” of the blender. Blend until desired consistency. A slightly stiff cream is excellent on top of a pumpkin or apple pie. A thinner cream works well over baked or poached pear or apples.
