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TopAll About Nuts
A nut is a hard fruit with an enclosed seed that is edible when ripe, usually without any further cooking or processing. Nuts have been cultivated for thousands of years and a staple in many diets around the world. They are so versatile offering many uses from butters to desserts to simple snacks and much more! Here are some popular varieties and ways to use them.
Almond
The almond tree, which originated in Asia and North Africa, has been cultivated since Early Antiquity. The Greeks would have been the first to cultivate the almond which the Romans referred to as the Greek nut. Today, the almond tree is cultivated in Europe, South America, California and Australia.
Characteristics:
The almond is an oval, white seed that is covered by a brown skin and enclosed in a hard or fairly hard shell, depending on the species. Almonds are divided into two major groups: bitter and sweet. The bitter variety is used for the production of Amaretto liqueur, almond essence and almond oil. The sweet variety is the one we eat fresh or dried, whole, split, flaked, chopped or ground.
Culinary tips and advice
- Almonds can be purchased in many forms: with or without shell, unshelled, whole, halved, sliced, chopped, roasted, smoked, sweetened or plain, as almond butter or almond oil.
- To remove the brown skin covering the almond, simply blanch them in boiling water for a few minutes, drain and cool by running them under cold water. Hold the almond between your thumb and index and pinch the skin off.
- Almonds can be roasted dry or in oil, in the oven or on top of the stove. They can be roasted whole, in pieces, sliced, with or without the skin.
- Almonds can be used with almost any food, sweet or salted, in appetizers, main courses and desserts.
Nutritional value
The sweet almond is an excellent source of magnesium and potassium. It is rich in phosphorus, riboflavin, copper, niacin and zinc, and it also contains folic acid, iron, calcium and thiamine.
Storage life
Almonds should be stored in an air-tight container, away from sunlight and humidity. Almonds in the shell can be stored in a cool area for up to one year. Shelled almonds however will not keep more than six months in the refrigerator. Almonds can also be frozen, with or without the peel, for up to one year.
Brazil nut
The Brazil nut is a yellowish seed that tastes a little like coconut. The nut is covered by a brown skin that sticks to its hard, woody capsule. As its name suggests, the Brazil nut originates from Brazil, however it also grows in Paraguay and in the tropical forests of the Amazon, Guyana, Venezuela, Bolivia, Peru and Ecuador.
Characteristics:
The nuts look like orange sections held in a coconut-like capsule that can contain 12 to 20 seeds. Brazil nuts are very hard to shell; producers first soak them for 24 hours then boil them before they are able to shell them mechanically and with great care to prevent any damage to the nut.
Culinary tips and advice
- If you are buying shelled nuts, look for vacuum-packed or canned to ensure maximum freshness.
- They can be eaten whole, sliced, chopped or ground. They can be served as appetizers or incorporated in cakes, cookies, salads, stuffing or ice cream. The Brazil nut is mostly used to make desserts, candies or simply coated with chocolate.
- The Brazil nut can replace coconuts or Macadamia nuts, which are similar in texture and flavour.
Nutritional value
Very rich in fibre, the Brazil nut is an excellent source of magnesium, copper, thiamine, phosphorus, potassium and zinc. It also contains niacin, iron, calcium, and Vitamin B6. The Brazil nut is highest in fat content with 71% unsaturated fatty acids.
Storage life
Brazil nuts should be stored in the refrigerator because they become rancid quite quickly. Keep in mind that they should be stored in an air-tight container so they will not absorb odours from other foods. Unshelled nuts will keep for up to two months stored in a cool, dry environment.
Cashew
Though the cashew is native to Brazil, India has become the largest exporter with 90% of the world's cashew production.
Characteristics:
The cashew measures about 3 cm and is covered by two shells. The outer shell is smooth and fine, and changes colour as the fruit ripens. Between the two shells, there is resinous and caustic oil that burns the hands and lips of anyone trying to extract the nut with their hands or their teeth. The cashew nut is only sold once the shell has been removed and it has undergone a complex cleaning treatment.
Culinary tips and advice
- Discard cashews that are very shrivelled or smell rancid.
- Cashews can be eaten whole, in pieces, chopped, roasted, salted or plain. They can also be creamed into butter that tastes similar to peanut butter only milder.
- Cashews can be added to salads, rice, pasta, cakes, and cookies or used in Indian curries and Chinese stir-fry recipes.
- Because they soften very quickly, cashews should not be cooked for very long and should only be added to recipes at the last minute, just before serving.
Nutritional value
Cashews are an excellent source of copper, magnesium and zinc, and rich in niacin, Vitamin B6 and riboflavin. They are also a good source of potassium, phosphorus, iron and folic acid. The roasted cashew is the least oily of all nuts.
Storage life
Cashews are highly perishable and should be kept in the refrigerator for up to six months. Don't forget to store in an air-tight container so that they will not absorb flavour from other foods in the fridge. They will keep for up to one year in the freezer.
Chestnut
Since Antiquity, the chestnut has been a major staple in the diet of many populations along the Mediterranean, especially in France, Italy, Corsica and North Africa. At the time, this very nutritious nut was mostly eaten grilled, boiled or processed into flour for breads and biscuits.
Characteristics:
There are hundreds of chestnut tree species that only start to bear fruit after 25 to 30 years — some can take as long as 40 to 60 years! The seeds are contained in an envelope called a bur that holds three small triangular kernels, which are the chestnuts. The chestnut is comprised of a crumpled cream-coloured kernel covered with a thin brown skin.
Culinary tips and advice
- Select chestnuts that are firm and heavy with shiny, very taut skin.
- There are three ways to peel chestnuts. The first method is to use a small, very sharp knife and remove the shell and the skin. The second method is to cut a hole into the shell and lay the nuts on a pan to roast until cracked. Allow them to cool and the skin will come off easily. The third method is to make an incision into the shell and boil the chestnuts. The skin will be easier to remove if it is still hot.
- Chestnuts can be used in soups, stuffing and salads. You can grind chestnuts to make bread, pancakes, Italian polenta, crepes and waffles.
- Chestnut purée can be used to flavour ice cream, pudding, confectioner's custard, Bavarian cream and pies.
Nutritional value
The chestnut is a good source of potassium and Vitamin C. It also contains folic acid, copper, Vitamin B6, magnesium and thiamine.
Storage life
Shelled and cooked chestnuts will keep several days in the refrigerator. Whole chestnuts will keep for one week at room temperature, or one month in a perforated plastic bag in the refrigerator. Chestnuts can be stored in the freezer for up to six months.
Coconut
The coconut tree is part of the palm tree family and grows everywhere in the tropics. The coconut grows equally well wild or in culture and it is unquestionably the most versatile of all tropical trees. In fact, Indonesians have a saying that there are as many uses for the coconut tree and its fruit as there are days in a year.
Characteristics:
The coconut is covered by a fibrous envelope, called the pericarp, that’s 5 to 15 cm thick, under which there is a thin, brown, very hard shell that must be cracked to release the pulp, or the coconut. At the centre of the fruit is a cavity that contains coconut water, a sweet and refreshing white liquid. As the fruit ripens, this water turns into white flesh, the edible part of which is the coconut.
Culinary tips and advice
- Discard any coconut that is shrivelled or smell rancid.
- To preserve the coconut water — which is different from coconut milk which is obtained by grinding the pulp — pierce through the eye on the top of the coconut with a large nail and hammer. Pour the water into a container.
- To release the pulp, place the coconut in a towel and crack open with a hammer, or put the coconut into the oven at 180°C for 30 minutes, which will make it crack on its own. There is also a brown skin that clings to the pulp. It can be removed with a vegetable peeler.
- Coconut milk, coconut cream or shredded coconut pulp are used in many recipes to flavour rice, stews, curries and sauces.
- Coconut goes well with meat, fish and shellfish. It is excellent in spicy recipes. The milk or the water can be used to prepare punch or tropical cocktails served directly in the coconut shell.
Availability
Coconut is available year-round in Metro supermarkets but is more plentiful from October to January.
Nutritional value
Coconut is rich in potassium, iron, magnesium, phosphorus, copper and zinc. It also has a high fat content so should be eaten in moderation.
Storage life
Whole coconuts can be kept at room temperature for two to four months. Once opened, they can be stored in the refrigerator for up to seven days. They should be eaten as soon as possible because the flesh tends to dry quickly. To prevent drying and preserve flavour, cover the flesh with water. Coconut flesh can also be frozen in a freezer bag. Dehydrated coconut should be stored in an opaque, air-tight container.
Hazelnut
According to Chinese manuscripts, the hazel tree has been cultivated for 5,000 years, since the beginning of agriculture. The Greeks and the Romans were fond of these small decorative hazelnut shrubs for their medicinal virtues mostly.
Characteristics:
Hazelnuts are round or oblong achenes (one-seeded fruit) that grow in pairs or in threes. They are partially covered by a leaf that must be removed to access the fruit. Hazelnuts are harvested when they are very ripe, generally once they have fallen off the tree to the ground.
Culinary tips and advice
- Hazelnuts are delicious fresh or dried, whole, chopped or ground. They make great appetizers and snacks, and can be added to cereal, salads, sauces, muffins and puddings.
- To remove the fine brown skin that covers the hazelnut, roast in the oven until the skin comes off when rubbed with a clean cloth.
- Finely chopped hazelnuts can be mixed into butter to use with fish and shellfish.
- To roast hazelnuts, place them on a cookie sheet and bake in a 100 to 140° C (200 to 285° F) oven until golden.
- Roasting, grinding or chopping hazelnuts will accentuate their flavour.
- Hazelnuts blend perfectly with nougat and chocolate.
Nutritional value
The hazelnut is an excellent source of magnesium and copper, and a good source of thiamine, potassium, Vitamin B6 and folic acid. It is also high in fibre.
Storage life
Fresh hazelnuts are highly perishable, particularly if shelled, and should therefore be consumed as soon as possible after purchase. Because they quickly become bitter and shrivelled, they should be stored at room temperature, away from sunlight, for up to one month. Once peeled, hazelnuts will keep for three or four months in the refrigerator and up to one year in the freezer. Select hazelnuts with intact shells (no holes or fissures).
Macadamia nut
The Macadamia tree is indigenous to Australia where the aboriginals have made the nuts a staple in their diet for a very long time. A European, Ferdinand Van Mueller, gave it the name of Australian botanist Macadam around 1850. It gained most of its nobility towards the end of the 20th century when Hawaiians developed the trade.
Characteristics:
The Macadamia nut is comprised of a white kernel covered by a thick and very hard shell. This shell is itself covered by a thin green outer shell that splits when ripe and must be removed to get to the inner shell. Macadamia nuts are crunchy, tasty and tolerate the heat of cooking very well.
Culinary tips and advice
- Choose plump, crunchy, clear-coloured nuts.
- Macadamia nuts are used in curries, salads, stews, with vegetables and rice, as well as in desserts such as cookies, cakes, ice cream and chocolate.
- Macadamia nuts can be ground into creamy butter and used like peanut butter.
- The fattier nuts are dry roasted while the others are deep-fried, which improves their appearance.
Nutritional value
Macadamia nuts are rich in fatty acids and a good source of magnesium and potassium. They also contain thiamine, zinc, iron, copper, phosphorus and niacin.
Storage life
Macadamia nuts spoil less rapidly than other fatty nuts. Shelled nuts should be stored in the refrigerator, in an air-tight container to prevent the absorption of odours from other foods. They will keep for up to two months in these conditions. In the shell, Macadamia nuts will keep for up to one year at room temperature.
Pecan
The pecan tree is native to the Mississippi Valley in the United States. It’s fruit, the pecan, was already a staple in the diet of the American Indian long before the arrival of the first Europeans. The pecan is massively cultivated in Texas, where the pecan tree is the national tree of the state, as well as New Mexico, Louisiana, Mississippi, Georgia and Florida.
Characteristics:
At maturity, generally after 10 years, the pecan tree can produce up to 200 kilos of nuts per year. These trees live for hundreds of years, sometimes a thousand!
The pecan is a deep-brown, sweet, oblong, edible nut containing in a thin, brown, easy-to-crack, oval shell. This shell is itself encased in a thick green shell that splits into four pieces when the fruit is ripe. The flavour of the pecan is light and sweet.
Culinary tips and advice
- Look for pecans with intact shells, free of cracks, holes or stains. The nuts should feel heavy and seem full when shaken.
- Pecans can be eaten whole, ground, chopped, plain, salted, sweetened or spiced. Pecan pie is a popular dessert. They can also be added to game meat or poultry stuffing.
- The flavour of the fresh pecan improves in the three weeks following harvest; then it slowly begins to grow rancid because of its high fat content.
Nutritional value
The pecan is an excellent source of copper, thiamine, zinc and magnesium. It is a good source of potassium and provides phosphorus, folic acid, iron and Vitamin B6. It is also very rich in fibre.
Storage life
Unshelled pecans will keep for about three months at room temperature. Once shelled, they will keep for about six months stored in the refrigerator and up to one year in the freezer. Shelled pecans absorb odours easily and should be stored in air-tight containers.
Pine nut
A variety of pine trees produces these small kernels called pignola or pine nuts, which are nestled between the scales of pine cones. Most pine nut producing trees grow in Southern Europe and the United States. Some are also found in Siberia, Australia, Spain and Portugal. These trees only start bearing nuts after 25 years and only become commercially productive after 75 years!
Characteristics:
Pine nuts are oblong and about the size of a lemon pip. They have a soft texture and a delicate, sweet taste.
Culinary tips and advice
- Pine nuts are almost always sold shelled. Discard any nut that has a rancid smell.
- Pine nuts are eaten whole, ground, chopped, plain or roasted. Only one variety, the P. pinea, can be eaten raw.
- The pine nut is the main ingredient in Italian pesto.
- It can be used in salads, stuffing, sauces, puddings and cookies. It is particularly prized in regional cuisines of the Middle-East, India, Southern France and the Southern United States.
Nutritional value
The pine nut is an excellent source of magnesium, iron, copper, potassium, phosphorus, zinc and niacin. It is a good source of folic acid, riboflavin and Vitamin B6. It is very high in fibre.
Storage life
Shelled pine nuts begin to grow rancid three to six months following harvest. They can be stored in the refrigerator, in an air-tight container, for up to one month. Frozen shelled or unshelled, the pine nut will keep for two to three months.
Pistachio
The pistachio tree, indigenous to Asia, was introduced along the Mediterranean basin some 2,000 years ago. Not only is this fruit tree resistant to heat, it can also survive frost. The pistachio tree grows in the mountains of Russia and Turkestan, Central Asia, Turkey, Iran, Palestine, Iran and Syria.
Characteristics:
Pistachio nuts grow in clusters and harvesting is done by hand — the tree is shaken and the nuts are picked off the ground. The pistachio is a small, round, green kernel that tastes very mild. Its slightly hard shell is white or red and splits open lengthwise when the fruit is ripe.
Culinary tips and advice
- Pistachios can be eaten whole, ground or chopped, salted or plain.
- They can be added to salad, sauces, stuffing, terrines and pates as well as in desserts, cakes, pudding and ice cream.
- If you are cooking the pistachios, it is recommended to use the white ones rather than the red.
- In Mediterranean and Oriental cooking, the pistachio is used with meat and fowl as well as in many pastries.
Nutritional value
The dry pistachio is an excellent source of potassium, thiamine and copper and a good source of iron and phosphorus. It contains folic acid, niacin, zinc, Vitamin B6, calcium and Vitamin C as well as being very high in fibre.
Storage life
Pistachios in the shell can be stored at room temperature in an air-tight container, away from humidity. It will keep in the refrigerator for three months and in the freezer for up to one year. Shelled pistachios can also be stored in the refrigerator for up to three months but they cannot be frozen.
Walnut
In Quebec, the term walnut is used for every variety of fruits produced by the family of walnut trees, except for the white hickory kernel which is called the long nut. Throughout recorded history, the walnut has been considered the best of all nuts.
Characteristics:
The walnut is comprised of a very knobby, two-piece kernel that looks like a brain. The nut is whitish, covered with a dark brown skin and very strong-tasting. The nut rests in a hard, bulging, slightly oblong shell. This shell is itself covered by a smooth, green and sticky outer shell that is still used today to make liqueurs and wines.
Culinary tips and advice
- Choose nuts that are heavy and full with intact shells, free of holes or fissures. If you are buying shelled walnuts, avoid any that are soft, shrivelled or rancid.
- Walnuts are eaten whole or ground, plain or roasted. They are used to make desserts such as cakes, brioches, pies, cookies, as well as for sauces, oriental recipes or omelettes. They can be added to stuffing, pâtés or pasta sauces.
- The taste of walnut oil is much more pronounced than olive oil and used mostly in salads.
- Dried walnuts are said to be laxative and vermifuge (parasite repellent).
Nutritional value
Rich in fibre, the walnut is an excellent source of magnesium and copper, and provides phosphorus, niacin, iron and riboflavin. It’s also a good source of potassium, Vitamin B6, folic acid and thiamine.
Storage life
Walnuts should be stored in an air-tight container, away from heat and humidity. In the shell, they will keep for two to three months. To avoid early deterioration, store shelled walnuts in the refrigerator where they will keep for up to six months. Walnuts can also be frozen, shelled, for up to one year.
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