Susan M. Kleiner, Ph.D., R.D., CNS, FACN
Getting together with friends to watch a game always used to mean great company, sometimes good sports, but always a bowl of those delicious mixed nuts to munch on. I especially liked to pick out the cashews. But with the growing concern about fat in our diets and around our waists, nuts have exited our menu plans. And with them have gone a primary source of important nutrients, not to mention the wonderful flavors and textures that nuts give to foods.

An ounce of nuts has about 165-200 calories and 14-21 grams of fat, and are important dietary sources of protein, calcium, iron, fiber, vitamins A, C, and E, folate, and phytochemicals. While nuts are high in fat, most of the fats are unsaturated. In small quantities, the fats found in nuts provide essential fatty acids, important for the body's daily health. The polyunsaturated and monounsaturated fats found in nuts may work to lower LDL (bad) cholesterol levels while maintaining high levels of HDL (good) cholesterol. And nuts, like all plant foods, are cholesterol-free.

If you are health-conscious and following a low-fat diet, you are probably not eating enough vitamin E. Nuts and seeds and vegetable oils are our primary sources of vitamin E, an antioxidant that may play an important role in preventing certain kinds of cancer, heart disease, and cataract formation. An antioxidant is a compound that protects against a chemical reaction called oxidation that damages the body's cells. Oxidation is also partly responsible for the muscle soreness caused by heavy exercise. Most nuts, including almonds, chestnuts, and pistachios, are also great sources of fiber and phytochemicals. Both factors are critically important to the maintenance of health now and the prevention of disease in the future.

So give yourself a treat and improve your diet at the same time. Add some nuts back to your food, and go nuts!

The following recipes have been developed by Dr. Kleiner in her High Performance Nutrition® Kitchen. For more of Dr. Kleiner's incredible High Performance recipes buy her books and cookbook!

Perfect Pecans
This spicy holiday treat can be served with fruit and cheese as a cocktail accompaniment, or a great dessert.

2 cups pecans
2/3 cup granulated sugar
2 teaspoons ground cinnamon
1 teaspoon ground allspice
No-stick cooking spray

1. Toast pecans in nonstick skillet on medium heat for 8 minutes, stirring frequently.
2. In a small bowl mix the sugar, cinnamon, and allspice together, and add it to the hot toasted pecans. Continue to stir frequently until the sugar melts and the nuts are coated; about 7 minutes.
3. Lightly coat a glass dish with cooking spray, and pour finished nuts onto the dish to cool. Store in a tightly sealed container.

Makes 16, 2 tablespoon servings: 134 calories, 1 gram protein, 10 grams carbohydrate, 10 grams fat, 1 gram fiber, 0 mg cholesterol.
Click here for a printable version of this recipe.

Almond Chicken Pita
This is a great sandwich served for as a quick dinner, and still tastes great as a leftover for lunch the next day.

1 pound raw boneless, skinless chicken breast
paprika
salt
white pepper
¾ cup plain nonfat yogurt
1 tablespoon lemon juice
1 teaspoon dry mustard
¼ cup chopped spring onion
1 tablespoon chopped fresh dill or tarragon, OR ½ teaspoon dried tarragon or dill
½ cup finely chopped celery
1 cup halved red seedless grapes
½ cup (2 oz.) slivered or sliced almonds, toasted
several leaves crisp lettuce
4 pita breads, halved

1. Rinse the chicken breasts and place in a single layer in a microwave-safe dish. Sprinkle with paprika, salt and pepper. Cover and cook on high setting for 5 minutes. Rotate the dish and cook another 5 minutes, or until chicken is thoroughly cooked. Cool in refrigerator.
2. In a large bowl combine the yogurt, lemon juice, dry mustard, spring onions, dill or tarragon and celery and stir to combine. Dice the chicken and add it to the yogurt mixture along with the grapes and almonds. Blend well, and season with salt and pepper to taste.
3. Spoon about ½ cup into each pita half stuffed with a lettuce leaf, and serve.

Makes 4 servings: 474 calories, 37 grams protein, 50 grams carbohydrate, 14 grams fat, 7 grams fiber, 69 mg cholesterol.
Click here for a printable version of this recipe.

Shrimp and Cashew Stir Fry
An antioxidant feast that fast and easy, too!

1 tablespoon vegetable oil (canola or safflower)
16 ounces vegetable pieces (choose from broccoli florets, thinly sliced carrots, sliced mushrooms, snow peas, red bell pepper strips, etc.)
½ pound rock shrimp, cleaned and drained
1 tablespoon minced garlic
1 tablespoon minced ginger
½ cup water
2-3 tablespoons reduced-sodium soy sauce
1 tablespoon corn starch
½ teaspoon Oriental sesame oil
1/3 cup raw cashews, halved and toasted
4 cups steamed rice

1. Heat vegetable oil in a 12-inch non-stick skillet or wok over high heat. Stir-fry for 3-3 ½ minutes. Add shrimp and stir-fry 2 minutes more. Add garlic and ginger; stir-fry 2 minutes longer.
2. Meanwhile, in a small bowl, mix the water, soy sauce and cornstarch. Reduce the heat to medium. Stir the soy sauce mixture into the vegetables and cook and toss about 2 minutes to thicken the sauce and coat the vegetables. Mix in the sesame oil. Transfer stir-fry and sauce to platter. Top with cashews. Serve with steamed rice.

Makes 4 servings: 437 calories, 23 grams protein, 57 grams carbohydrate, 13 grams fat, 4 grams fiber, 111 mg cholesterol.
Click here for a printable version of this recipe.

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