Nutty for Nuts! 5 Recipes to Get You Eating More of Nature’s Protein Powerhouse

And what about all that fat nuts have?

A common misperception is that nuts are bad for your health because they’re high in calories and fat, Beitchman says. But nuts contain mostly healthy unsaturated fats, and recent research published in the journal Obesity Reviews shows that eating nuts doesn’t lead to weight gain and may help control weight because the fiber in them make people feel full.

Does it matter how you eat nuts? And what about how many you should eat?

Raw and unsalted nuts provide the most health benefits, says the USDA. Eating salted nuts in moderation may be OK unless you have high blood pressure, Diekman cautions. Check with a medical professional.

And how many nuts should you eat? The recommended amount is about 5 ounces a week for adults. An easier way to think about it may be to eat about a handful — from your thumb to the inner part of your palm — of nuts a day, Beitchman says. The daily nut allowance includes peanut butter or other nut butters. One serving is about two tablespoons.

Ready to get cooking? Here are five recipes to help you incorporate nuts into your diet.

Almonds are amazing: Almond parmesan-style topping

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This can be sprinkled on everything from tofu scrambles to salads to pasta.

• 8 ounces blanched almonds
• 2 tablespoons nutritional yeast
• 1 teaspoon garlic powder
• ¼ teaspoon sea salt
• 1 teaspoon light miso
• 1 teaspoon umeboshi paste
• ¼ teaspoon white truffle oil (optional)

Instructions:

1. Preheat oven to 225° Fahrenheit.
2. Place all of the ingredients but the truffle oil in the bowl of a food processor and mix to the texture of finely grated parmesan cheese.
3. Taste to adjust seasoning as needed.
4. Spread onto a parchment-lined sheet pan. Bake for 10 minutes. Cool and add truffle oil. Keeps in an airtight container for up to three days.

Pecans, please: Pressed pecan pie/tart crust

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This recipe yields one 9-inch crust that can be filled with whipped cream and fruit or other fillings.

• 4 ounces pecan pieces
• 4 ounces rolled oats
• 6 ounces oat flour or all-purpose flour
• ¼ teaspoon salt
• 2 fluid ounces maple syrup
• 2 fluid ounces neutral-tasting oil

Instructions:

1. Preheat the oven to 350° Fahrenheit. Grease a 9-inch pie or tart pan.
2. Grind pecans in a food processor to form a fine meal. Set aside in a medium bowl.
3. Wipe the food processor and grind oats to a coarse meal. Add to pecans.
4. Add flour and salt to pecan-oat bowl and mix.
5. In a separate bowl, whisk together maple syrup and oil. Add oil-syrup mixture to the dry ingredients and mix well to form a sticky dough.
6. With wet fingertips, distribute and press crust into prepared pan.
7. Bake the crust 25 minutes or until golden brown. Let cool and add filling.

Wow them with walnuts: Muhammara sauce (walnut red pepper sauce)

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This recipe makes 12 fluid ounces that can be used with everything from grilled vegetables to fish to sunny-side-up eggs.

• 1 pound red bell peppers (substitute roasted peppers, drained)
• 3 cloves garlic, peeled
• 1 tablespoon pomegranate molasses
• 1 tablespoon lemon juice
• 4 ounces walnut pieces
• 2 ounces almond meal/flour
• ¼ teaspoon black pepper
• 4 teaspoons extra virgin olive oil
• 1½ teaspoons sherry vinegar
• 2 tablespoons water

Instructions:

1. Preheat oven to 325° Fahrenheit.
2. Place walnuts on a sheet pan and toast 5-7 minutes until lightly browned. Set aside to cool.
3. Increase oven temperature to 450° Fahrenheit.
4. Rub oil on peppers and place on a sheet pan. When oven hits temperature, roast the peppers until the skins pucker. Remove from the oven and transfer to a covered bowl. Steam peppers for 10 minutes, then carefully peel away the skin, de-seed and roughly chop flesh.
5. Place chopped peppers, garlic, molasses, lemon juice and walnuts in the bowl of food processor and puree until smooth. Transfer to a mixing bowl and fold in almond meal, black pepper, olive oil, sherry vinegar and water.
6. Transfer to a serving bowl and set aside or refrigerate for later use.

Say hello to hazelnuts: Roasted root vegetables with toasted hazelnuts

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This dish can be served hot or cold.

• 1 ounce hazelnuts
• 4 ounces carrots, ½-inch roll cut
• 4 ounces sweet potatoes, medium dice
• 4 ounces parsnips, ½-inch roll cut
• 4 ounces shallots, quartered
• 1 tablespoon olive oil, as needed
• ½ ounce parsley, chopped
• ½ ounce cilantro, chopped
• 1 clove garlic, minced
• Salt, to taste
• Black pepper, to taste

Instructions:

1. Preheat oven to 325° Fahrenheit. Prepare a sheet pan with parchment paper.
2. Place hazelnuts on a sheet pan and toast 7-10 minutes until lightly browned. Let cool, then coarsely chop and set aside.
3. Raise the oven temperature to 375° Fahrenheit. Prepare a sheet pan with parchment paper.
4. In a small bowl, combine shallots and coat with oil. Add a pinch of salt. Set aside.
5. In a separate bowl, combine carrots, sweet potatoes, parsnips, a pinch of salt and olive oil. 
6. Transfer vegetables to the parchment-lined tray and roast for 15 minutes. Add shallots to pan and continue to cook 15-20 minutes more until vegetables are evenly caramelized. Stir occasionally.
7. In a large bowl, combine vegetables with hazelnuts, parsley, cilantro and garlic. Taste and adjust seasoning.

Go completely nutty: Sweet-and-spicy nut mix

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This mix can be eaten as a snack as is or used to top salads, cereal or desserts.

• 5 ounces pecans halves
• 5 ounces peanuts
• 5 ounces blanched almonds
• 4 ounces cashews
• 2 ounces maple syrup
• Pinch of cayenne
• ¼ teaspoon smoked paprika
• ¼ teaspoon garlic powder
• ¼ teaspoon salt
• Pinch of pepper

Instructions:

1. Preheat oven to 375° Fahrenheit.
2. Mix nuts in a large bowl, then transfer to silicone-lined sheet pans. Spread the nuts in single layers. Toast about 8 minutes, tossing halfway through the time.
3. Place the hot nuts in a large bowl and toss with maple syrup, cayenne, paprika, garlic powder, salt and pepper.
4. Transfer nuts back onto the lined trays and toast another 10 minutes, tossing halfway through the cooking.
5. Let cool on tray. Break apart to serve.