CONTENTS

Page

Buying nuts 1

Kinds available 1

How nuts are marketed 2

Cost 2

Form to buy 2

Signs of quality 3

Amount to buy 3

Storing nuts 3

Preparing nuts for use 4

Shelling nuts 4

Removing skins 4

Roasting or toasting nuts 5

Cutting nuts 5

Recipes 5

Index to recipes 14

Prepared by
Consumer and Food Economics Institute
Science and Education Administration

On January 24, 1978, four USDA Agencies—Agricultural Research Service (ARS), Cooperative State Research Service (CSRS), Extension Service (ES), and the National Agricultural Library (NAL)—merged to become a new organization, the Science and Education Administration (SEA), U.S. Department of Agriculture.

This publication was prepared by the Science and Education Administration’s Federal Research staff, which was formerly the Agricultural Research Service.

For sale by the Superintendent of Documents, U.S. Government Printing Office
Washington, D.C. 20402

Stock No. 001-000-01461-7

NUTS IN FAMILY MEALS:
A Guide for Consumers

Nuts contribute rich flavor and crunchy texture to many kinds of foods. Nuts are not only tasty—but nutritious as well. Familiar dishes take on new interest when nuts are added.

Nuts are filling because of their fat content and may prevent between-meal hunger pangs that encourage nibbling.

Most common nuts contain about 10 to 25 percent protein and can be an added source of protein in meals. Peanuts are highest in protein with about 25 percent. Coconuts and chestnuts contain very little protein.

This bulletin is a guide to buying, storing, and using nuts. Recipes feature nuts in main dishes, vegetables, salads, soups, breads, sandwiches, desserts, and snacks. Approximate calorie values for commonly used nuts are listed on page 2 .

BUYING NUTS

Kinds Available

Many of the nuts on the market—such as almonds, pecans, filberts, English walnuts, and black walnuts—are grown in this country. Almonds are produced only in California. English walnuts and filberts are produced commercially only in California, Oregon, and Washington. Macadamia nuts are grown in Hawaii and California, and pine nuts (also called piñon or indian nuts) are grown to some extent in the Southwest. Imported pine nuts are sometimes called pignolias.

Other kinds of imported nuts include pistachios from the Middle East, brazil nuts from South America, cashews from India and Africa, and coconuts from the West Indies, Central America, and the Philippines. Chestnuts, although grown in the United States, are usually imported from southern Europe.

Peanuts are not nuts as widely believed; they belong to the pea and bean family—the legumes. They are included here because they are used as nuts in family meals and snacks. Peanuts grow in abundance in the United States. Three common varieties are Virginia, Runner, and Spanish. The shelled Virginia peanut is long and slender; the Runner, small and stubby; and the Spanish peanut, round.

Chestnuts are available only in Winter, but most other nuts are available in some form the year-round.

How Nuts Are Marketed

Nuts may be purchased shelled or unshelled with the exception of cashews, which are sold only shelled. Most nuts sold in shells are not roasted. However, peanuts are usually roasted, and chestnuts are sometimes roasted. If peanuts or chestnuts are roasted, this must be shown on the label.

Shelled nuts are sold raw or roasted and, sometimes, blanched. Roasted nuts may be unsalted, salted, or spiced. Shelled nuts may be purchased ground, or in whole kernels, broken pieces, slivers, and slices.

Shelled nuts are available in bulk and in plastic bags, glass jars, and cans of various sizes. Labels on the containers show the weight and, sometimes, the cup measure.

One of the most common ways of marketing peanuts is in the form of peanut butter.

Although fresh coconuts are often available, coconut is generally found in packages or cans. Canned coconut may contain more moisture than coconut in foil or plastic packages. Frozen prepared coconut is also stocked in some markets.

Cost

Shelled nuts and processed coconut cost more than nuts in shells, but they are convenient and take less storage space.

Because shelled nuts vary widely in price, it’s a good idea to compare costs of different brands, forms, and package sizes before buying.

Mixed nuts are priced according to the kinds of nuts and their proportions in the mix.

Form To Buy

Buy the most convenient or economical form of nutmeats for your purpose.

Whole nut kernels make attractive snacks and garnishes. Broken pieces, which are often less expensive and take less preparation, may be used in any food where appearance of the nuts is not important. Slivered or sliced nuts save time and work in preparing garnishes and other foods.

Ground nuts impart nut flavor without crunchy texture.

Shredded or thread-type coconut makes an attractive garnish for 3 salads and desserts. Flaked coconut is usually preferred for pies and cakes because it is easier to cut and serve. Moist or very moist coconut may be desirable to use in foods that are somewhat dry.

Signs of Quality

Nuts in the shell

Choose clean nuts that are free from splits, cracks, stains, or holes.

Do not buy moldy nuts—they may not be safe to eat.

Shelled nuts

Nutmeats should be plump and fairly uniform in color and size. Limp, rubbery, dark, or shriveled kernels may be stale. These visual qualities can be judged in transparent packages.

Sometimes antioxidants are added to delay the onset of rancidity—thus extending the shelf life of packaged nutmeats. When antioxidants, or other preservatives, are added, they are listed on the package. Only those approved by the Food and Drug Administration are used.

Peanut butter

Peanut butter should have a rich nutty flavor and should spread easily. Crunchy peanut butter is produced by adding pieces of peanuts to regular peanut butter.

Stabilizers are often added to peanut butter to retard oil separation. Salt and, occasionally, sweeteners are added for flavor.

Coconut

A good fresh coconut is heavy for its size. Before purchasing, shake the coconut to be sure it contains milk. Avoid cracked coconuts and those with wet, moldy eyes.

Amount To Buy

One pound of unshelled nuts will give the following approximate weight and volume of shelled nuts:

STORING NUTS

To maintain best eating quality, most nuts need protection from oxygen in the air and from high temperatures that may cause the fat in the nuts to become rancid.

Nuts in the shell retain high quality longer than shelled nuts. Whole nuts become rancid less quickly than nuts in pieces. Unroasted nuts keep better than roasted ones.

Nuts in the shell keep well in a nut bowl at room temperature for a short period of time. For prolonged storage, keep them in a cool, dry place. Avoid storing nuts in a damp place.

Shelled nuts will keep fresh for several months stored in tightly closed containers in the refrigerator. Shelled nuts in unopened cans keep well in a cool, dry place but 4 will maintain good quality longer in the refrigerator or freezer.

Shelled or unshelled nuts can be frozen in tightly closed freezer containers at 0° F. or lower.

Fresh coconuts in the shell retain good quality up to a month in the refrigerator. Containers of ready-to-eat coconut keep best in the refrigerator.

Peanut butter will keep its quality longer in the refrigerator than at room temperature.

Chestnuts are perishable at room temperature but will keep several months in the refrigerator in loosely covered containers or in ventilated plastic bags.

Shelled, blanched chestnuts (whole or chopped) may be frozen for longer storage. Pack them in tightly closed freezer containers and freeze immediately at 0° F. or lower. Use in cooking without defrosting.

PREPARING NUTS FOR USE

Many nuts are ready for use as purchased. Others require shelling, skin removal, roasting or toasting, or merely cutting into pieces.

Shelling Nuts

Everyone has a favorite way of cracking nuts. Some prefer using a nutcracker, and others a hammer on a hard surface.

Hard shells are easier to crack and nutmeats break less often if nuts are first soaked in warm water several hours or overnight. Spread nutmeats and let them stand a few hours to dry before storing.

To open a coconut, pierce the “eyes” with an ice pick or large nail, and drain the liquid from the coconut.

To remove the shell easily, bake the drained coconut at 350° F. (moderate oven) for 20 to 30 minutes, or put it in the freezer for an hour. Then place the coconut on a firm surface, and tap the shell lightly with a hammer in several places until it cracks. Separate the meat from the shell.

Removing Skins

Removing thick skins from some shelled nuts gives them a delicate flavor and improves appearance. This may be done by placing nuts in boiling water (called blanching) or by roasting.

Almonds and peanuts. —To blanch shelled almonds or Virginia or Runner peanuts, put them into boiling water and let stand 3 minutes. Drain. Slide skins off with your fingers. Spread nuts on absorbent paper to dry. Roasting also will loosen the skins of peanuts, either shelled or unshelled. See page 5 .

Filberts. —Spread nuts in a single layer in a shallow baking pan. Bake at 300° F. (slow oven) for 10 to 15 minutes or until heated through, stirring occasionally. Cool slightly, and slip skins off with your fingers.

Chestnuts. —Blanch chestnuts by putting them in boiling water and letting stand 2 minutes. Remove a few at a time, cool slightly, then peel 5 with a paring knife. If nuts are difficult to peel, return them to the hot water for a minute or two. Roasting also will loosen the skins of chestnuts (see below ). Remove shells and skins while nuts are warm.

Coconut. —Use a vegetable parer to remove the brown skin.

Roasting or Toasting Nuts

Roasting or toasting enhances the flavor and color of nuts.

Roasting is done in the oven. Peanuts and chestnuts are commonly roasted in the shell.

Toasting may be done in the oven or on top of the range.

To roast or toast shelled nuts. —Mix 1 teaspoon cooking oil or melted fat with each cup of nutmeats, if desired, for richer flavor and even browning.

To roast or toast, spread nuts on a shallow pan or baking sheet. Heat at 350° F. (moderate oven) for 5 to 12 minutes, or until lightly browned, stirring occasionally.

Toasting may also be done in a heavy pan on top of the range. Heat nutmeats slowly for 10 to 15 minutes until lightly browned, stirring frequently.

Nuts continue to brown slightly after removing from heat, so avoid overbrowning.

Sprinkle hot roasted nuts with salt, if desired.

Cool nuts on absorbent paper.

To roast or toast processed coconut. —Use method for shelled nuts without added fat.

To roast peanuts in the shell. —Spread peanuts in a shallow pan and roast at 350° F. (moderate oven), stirring occasionally, for 15 to 20 minutes.

To test doneness, remove a nut from the oven and shell it. The skin should slip off easily and the kernel should be lightly browned and have a roasted flavor.

To roast chestnuts in the shell. —Slash through the shells on the flat side of the nuts. Place chestnuts, cut sides up, on a baking sheet. Roast at 400° F. (hot oven) until tender—about 20 minutes. Insert fork through cut in shell to test tenderness.

Cutting Nuts

Chop or cut nuts on a board with a knife that has a long, straight cutting edge, or use a nut chopper.

Sliver or slice nuts, while still warm and moist from blanching, with a thin, sharp knife blade.

RECIPES

The versatile nut may come to the dinner table in a variety of ways—as an ingredient in cooking or as a garnish.

Nuts are also popular as a snack or served with appetizers.

Try the nut recipes that follow. All recipes give the number of calories for a specified amount of food. In some cases, the variation of a recipe has a lower calorie value.

Ideas for using nuts to complement familiar recipes are also included.

For Extra Flavor, Add Nuts

It takes only a little imagination to make “company fare” of plain food. Special recipes are not always needed. Many of your favorite foods are more delicious when you add nuts. Start with these suggestions:

• Serve sour cream with nuts on meat or baked potatoes.

• For waffles, biscuits, or muffins, stir nuts into blended dry ingredients before adding liquid.

• Mix honey or crisp bits of bacon with peanut butter for a sandwich filling; or use peanut butter and cheese slices for a grilled sandwich filling.

• Add nuts to meat, poultry, or seafood salads.

• Try slivered or sliced nuts in tossed vegetable salads.

• Mix coconut with food coloring for garnish.

• Roll ice cream balls in tinted or toasted coconut or chopped nuts. Freeze balls separately until set.

• Use toasted coconut or toasted, chopped nuts as a quick topping for cream pie or ice cream pie.

• Sprinkle cupcakes with nuts before baking and skip the frosting.

• For a spread on crackers or celery, add finely chopped roasted peanuts to cream cheese that has been blended with a little milk.

• Perk up your next vegetable souffle. Add finely chopped nuts along with the vegetable.

INDEX TO RECIPES

Page

Breads:

Coconut-orange bread 9

Fruit nut bread 9

Nut bread 9

Peanut butter muffins 8

Desserts:

Baked coconut pie shell 10

Coconut cream pie 9

Coconut cream pudding 9

Coconut-fruit sauce 11

Fruit and nut sauce 11

Nut meringue shells 11

Peanut butter cookies 10

Peanut pie or tarts 10

Pecan chess pie 10

Pecan tarts 10

Sundae nut sirup 11

Toasted coconut pie shell 10

Main Dishes:

Chestnut stroganoff 6

Chestnut stuffing 7

Gourmet chestnut sauce 6

Mediterranean chicken 7

Mediterranean tuna 7

Nut stuffing 6

Other Nut Favorites:

Cocktail nuts 13

Nippy cheese-nut dip 13

Sugar-and-spice nuts 13

Salads:

Chicken-nut in tomato cups 8

Golden cheese 7

Shrimp-nut in tomato cups 8

Stuffed date 7

Waldorf-date 8

Waldorf-grape 8

Sauces for Vegetables:

Chinese 12

Lemon 12

Sour cream 12

Sweet-sour 12

Soups:

Cream of cashew 8

Cream of peanut butter 8

U.S. GOVERNMENT PRINTING OFFICE: 1978 O-271-282

Transcriber’s Notes

• Silently corrected a few typos.
• Retained publication information from the printed edition: this eBook is public-domain in the country of publication.
• In the text versions only, text in italics is delimited by _underscores_.