Nuts are an integral part of a clean diet (1,2). They are used in salads, grain dishes, and even desserts. Regular consumption of nuts provides many health benefits. One of the biggest concerns of any experienced dieters (and even beginners) is that consumption of nuts and seeds causes weight gain. Sure, nuts are high in calories and fat, but they hold great health benefits, and if consumed moderately, while eliminating sugary foods and processed foods, you can actually maintain a healthy weight. As a matter of fact, a 2003 study shows that nut consumption isn’t associated with higher BMI (body mass index) compared with non-nut consumers despite the fact that nuts are fat-and-energy-dense foods1. The low content of saturated fats and the high content of unsaturated fat (monounsaturated fats and polyunsaturated fats) make nuts good for the brain and heart. Nuts are rich sources of unsaturated fatty acids, fiber, vitamins, minerals, antioxidants, and phytochemicals that are beneficial for overall health. One daily serving of unsalted nuts helps to prevent cardiovascular diseases, development of chronic disorders, including diabetes, cancer and neurodegenerative diseases (e.g. Alzheimer’s) (2-5) If you are looking to lose weight or maintain your current weight, you can enjoy moderate consumption of nuts in your diet. For best results, consult a nutritionist that will help you to create a meal plan for your needs.

Nutrition Values per 1 oz. (28g):

*Information provided from Cron-o-meter *Due to high selenium content in Brazil nuts, it is recommended to limit consumption for 1-2 nuts per day.

Nut Milk (serves 4)

Ingredients:

1 cup nuts (almonds, walnuts, pecans, cashew, etc.) soaked 2-8 hours. You can combine 2-3 types of nuts or use only one type. Add sweetener like pitted dates or maple syrup, to taste, if need be. Optional additions: 2 tablespoons coconut flakes, 1 teaspoon vanilla extract, 2 tablespoons sesame seeds, 1 teaspoon cinnamon powder Equipment: bowls, strainer, measuring cup, blender or food processor, fine-mesh nut bag or cheese cloth

Directions:

1. Drain the nuts from their soaking water and rinse them thoroughly under cool running water. (Discard the soaking water due to its phytic acid, which inhibits the body’s ability to absorb some nutrients.)
2. Place the nuts in the blender and cover with 4-6 cups of water. The less water you add, the thicker milk you’ll get.
3. For variety, add one or more of the optional additions.
4. Pulse the blender a few times to break up the nuts, then blend continuously for 1-2 minutes. The nuts should be broken down into a very fine meal and the water should be white. (If using a food processor, process for 4 minutes total, pausing to scrape down the sides halfway through.)
5. Sweeten to taste. Taste the milk, and if a sweeter drink is desired, add sweetener to taste and blend again, using the blender or food processor.
6. Line the strainer with either the opened nut bag or cheese cloth, and place over a bowl. Pour the almond mixture into the strainer.
7. Press all the nut milk from the nut meal. Gather the nut bag or cheese cloth around the nut meal and twist close. Squeeze and press with clean hands to extract as much milk as possible. You should get about 2 cups. (See Recipe Note for what to do with the leftover almond meal.)
8. Store the nut milk in sealed containers in the fridge for up to 4 days.
9. Recipe Notes: using the leftover almond meal. The leftover nut meal can be added to oatmeal, smoothies, and muffins as it is. You can also spread it out on a baking sheet and bake it in a low oven until completely dry (2–3 hours). Dry nut meal can be kept frozen for several months and used in baked goods.

Resources

1. Ros E. Health Benefits of Nut Consumption. Nutrients. 2010;2(7):652-682. doi:10.3390/nu2070652.
2. Grosso G, Estruch R. Nut consumption and age-related disease. Maturitas. 2016;84:11-16. doi:10.1016/j.maturitas.2015.10.014.
3. Gorji N, Moeini R, Memariani Z. Almond, hazelnut and walnut, three nuts for neuroprotection in Alzheimer’s disease: A neuropharmacological review of their bioactive constituents. Pharmacol Res. December 2017. doi:10.1016/j.phrs.2017.12.003.
4. Lewis DW, Archer E, Allison DB. The plausible health benefits of nuts: associations, causal conclusions, and informed decisions1234. Am J Clin Nutr. 2014;100(1):8-10. doi:10.3945/ajcn.114.090431.