Pine nuts
What they are:
The tiny pine nuts are actually seeds produced by pinecones of some varieties of pine trees.
Health benefits:
As with many other nuts, pine nuts contain heart-healthy alpha-linolenic acid, as well as the B vitamin thiamine. Pine nuts are also a great source of protein.
How to add them to your diet:
Pine nuts are most commonly used to make pesto (a sauce typically using fresh basil, olive oil, Parmesan cheese and pine nuts), but they can also be used in stuffings, salads and breads.
Nutritional value
One ounce (167 nuts): 190 calories; 19 grams of fat
Pecans
What they are:
Native Americans used pecans in their trades, exchanging them for hides.
Health benefits:
Pecans are a good source of protein and fibre. They also contain zinc, which helps the body generate testosterone, beneficial in both men and women, the B vitamin thiamine and monounsaturated fats. Sodium-free, these nuts make an excellent snack.
How to add them to your diet:
Eat them whole, or ground, grated, puréed or diced. Add them to appetizers, soups, salads, desserts or stuffings. Try your hand at traditional pecan pie as a holiday dessert.
Nutritional value
One ounce (20 halves): 200 calories; 21 grams of fat
Walnuts
What they are:
These hard-shelled nuts are well protected from the elements. A French country tradition involves hanging a bag of walnuts from the ceiling in the kitchen to represent abundance and longevity.
Health benefits:
Walnuts are rich in omega-3 fatty acid, specifically alpha-linolenic acid, which the body can't manufacture itself. Omega-3 has anti-inflammatory properties and provides cardiovascular protection by helping to reduce blood pressure and plaque buildup. One-quarter of a cup of walnuts provides 90 per cent of the recommended daily intake of omega-3. Walnuts are also high in a number of essential vitamins and minerals, including the B vitamins, vitamin E, copper, iron and zinc, all of which contribute to the body's antioxidant action, protect against free radical damage and ensure proper cell functioning.
How to add them to your diet:
Some of the best-known global delights use walnuts (for example, baklava, a Middle Eastern dessert made of alternating layers of phyllo pastry and ground walnuts, topped with a layer of spiced syrup). In Italy, cooks combine walnuts with pine nuts to make pesto. The French make a specialty of walnut soup. Use ground walnuts to thicken soups and stews, or sprinkle a handful of walnuts over breakfast cereal or salads. Toast walnuts to enhance their flavour -- simply stir for a few minutes on high heat on an open skillet. For the oven, spread nuts on cookie sheet, then bake at 400 F (200 C) for five to 10 minutes; stir occasionally.
Nutritional value
One ounce (14 halves): 185 calories; 18 grams of fat
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