Peanuts are easy to find and easy on the wallet, which may be why they go hand-in-hand with being an American favorite. Peanuts are nuts only in the name, but they are actually legumes (beans). Aside from peanut butter sandwiches, peanuts and peanut butter can be used in savory recipes. Use them in stir-fries or stews. A serving of peanuts is 2 tablespoons of peanut butter or about 28 nuts. 
Almonds are a tree nut with many uses. You could crush them up and add to oatmeal, yogurt, or in a dish such as this colorful rice salad. As a hand-held snack, the serving size for almonds is about 20 almonds, which fits in the palm of your hand. We like cashews for their flexible flavor. Toasting them briefly on the stove brings out this flavor. Raw cashews have a simpler but still flavorful taste. A serving of cashews is about 20 halves. Try them in your next stir fry or salad.
Cashews would work great in curry dishes!
You’ve probably seen pecans in pie. Have you thought about roasting them up with different spices? Here are two recipes for tamari roasted pecans and maple roasted pecans. A serving of pecans is 20 halves.
Walnuts are one of the only nuts with omega-3 fats, which are good for brain and heart health. Unlike many other nuts, their texture is more chewy than they are crunchy. You might find walnuts in many winter and fall season recipes. They pair well with a lot of flavors from this season like pumpkins, apples, pears, oats, cinnamon, and nutmeg flavors. The serving size for walnuts is about 14 halves.
Nuts and #goodbetterbest
As nutritious as nuts are, they are also high in calories. Also, foods and recipes that contain them can be high in sodium and added sugars. Using #goodbetterbest, here’s a way to help you make the best healthy nut choice.
- Good: In peanut and other nut butters, check the nutrition labels. These are great ways to eat more nuts, but some nut butters can be high in added sugars.
- Better: Mix in one kind of unsalted nut with a salted variety of nuts. This can help you learn to enjoy the flavor of unsalted nuts.
- Best: unsalted nuts! By eating nuts that haven’t been salted, you keep sodium levels low.
Tip: Any and all of these nuts can be used in trail-mixes!
Allergies? Seeds are a good substitution, and sometimes can be cheaper than nuts. Check out our post about seeds.
Questions about how to store nuts? Check out this post!
