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Go Nuts!

Did you know that in addition to their delicious flavor, tree nuts (almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts) are celebrated for their multitude of health advantages? Consuming as little as a single handful - which is equivalent to 1 ½ ounces - of nuts daily can offer some significant nutritional perks.


Special thanks to the International Tree Nut Council Nutrition Research Education Foundation (INC NREF), a nonprofit organization that represents nine tree nuts: almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. 


Visit nuthealth.org for more great recipes as well as information on the major areas of research done by INC NREF supporting the health benefits of tree nuts.

Nutrition in Every Handful

Heart Health


Tree nuts are rich in unsaturated or “good” fats, particularly monounsaturated and polyunsaturated fats, which can help improve heart health by lowering cholesterol levels and reducing the risk of cardiovascular disease.

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Brain Health


The healthy fats and antioxidants in tree nuts have been linked to improved brain function, cognitive health and a reduced risk of cognitive decline as we age.

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Blood Sugar Control


Tree nuts have a low glycemic index and are a good source of protein and fiber, which can help stabilize blood sugar levels and reduce the risk of developing type 2 diabetes.

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Nutrient-Rich


Tree nuts are packed with essential nutrients such as vitamins, minerals, antioxidants and fiber, which are important for overall health and well-being.

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Weight Management


Despite being calorie-dense, studies have shown that including tree nuts in a balanced diet can help with weight management due to their satiating effect and potential to boost metabolism.

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Inflammation Reduction


The anti-inflammatory properties of tree nuts, particularly omega-3 fatty acids found in walnuts and almonds, can help reduce inflammation in the body and lower the risk of chronic disease.

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Digestive Health


The fiber content in tree nuts can promote digestive health by supporting regular bowel movements, improving gut health and nourishing beneficial gut bacteria. 

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Nutrition in Every Handful

Heart Health


Tree nuts are rich in unsaturated or “good” fats, particularly monounsaturated and polyunsaturated fats, which can help improve heart health by lowering cholesterol levels and reducing the risk of cardiovascular disease.

Get recipe

Brain Health


The healthy fats and antioxidants in tree nuts have been linked to improved brain function, cognitive health and a reduced risk of cognitive decline as we age.

Get recipe

Blood Sugar Control


Tree nuts have a low glycemic index and are a good source of protein and fiber, which can help stabilize blood sugar levels and reduce the risk of developing type 2 diabetes.

Get recipe

Nutrient-Rich


Tree nuts are packed with essential nutrients such as vitamins, minerals, antioxidants and fiber, which are important for overall health and well-being.

Button

Weight Management


Despite being calorie-dense, studies have shown that including tree nuts in a balanced diet can help with weight management due to their satiating effect and potential to boost metabolism.

Button

Inflammation Reduction


The anti-inflammatory properties of tree nuts, particularly omega-3 fatty acids found in walnuts and almonds, can help reduce inflammation in the body and lower the risk of chronic disease.

Button

Digestive Health


The fiber content in tree nuts can promote digestive health by supporting regular bowel movements, improving gut health and nourishing beneficial gut bacteria. 

Button

Nutty Tips and Tricks

Crack the Code

For maximum freshness, store tree nuts in an airtight container in the refrigerator for up to 6 months or up to a year in the freezer. This storage approach helps maintain the quality, taste, and nutrients of the nuts over an extended period!

How Much is 1 1/2 Ounces of Tree Nuts?

It’s important to remember moderation when eating tree nuts, as they are high in calories and may cause allergic reactions in certain individuals. Here are the typical number of nuts per serving:

  • Almonds= 32-36 nuts
  • Brazil Nuts= 9-12 nuts
  • Cashews= 21-26 nuts
  • Hazelnuts= 27-31 nuts
  • Macadamias= 16-18 nuts
  • Pecans= 27-29 halves
  • Pine Nuts= 235-250 nuts (That’s a lot of pine nuts!) 
  • Pistachios= 68-73 nuts
  • Walnuts= 17-21 halves


Toast to Bring Out Extra Flavor

Spread whole, chopped or sliced tree nuts on an ungreased baking pan in a single layer. Bake for 5 to 10 minutes in a 350° oven, stirring or shaking twice, until nuts are lightly toasted and aromatic. Remove from the pan to cool. Nuts will continue to brown slightly after removing from the oven.

Nutty Tips and Tricks

Crack the Code

For maximum freshness, store tree nuts in an airtight container in the refrigerator for up to 6 months or up to a year in the freezer. This storage approach helps maintain the quality, taste, and nutrients of the nuts over an extended period!

How Much is 1 1/2 Ounces of Tree Nuts?

It’s important to remember moderation when eating tree nuts, as they are high in calories and may cause allergic reactions in certain individuals. Here are the typical number of nuts per serving:

  • Almonds= 32-36 nuts
  • Brazil Nuts= 9-12 nuts
  • Cashews= 21-26 nuts
  • Hazelnuts= 27-31 nuts
  • Macadamias= 16-18 nuts
  • Pecans= 27-29 halves
  • Pine Nuts= 235-250 nuts (That’s a lot of pine nuts!) 
  • Pistachios= 68-73 nuts
  • Walnuts= 17-21 halves


Toast to Bring Out Extra Flavor

Spread whole, chopped or sliced tree nuts on an ungreased baking pan in a single layer. Bake for 5 to 10 minutes in a 350° oven, stirring or shaking twice, until nuts are lightly toasted and aromatic. Remove from the pan to cool. Nuts will continue to brown slightly after removing from the oven.

Add aTouch of Crunch and a Burst of Flavor

Add aTouch of Crunch and a Burst of Flavor

Almond Blackberry Smoothie

Experience a protein-packed, velvety smoothie with the rich, earthy essence of almond butter. Personalize your blend with your favorite fruits, which can be easily frozen in zip-lock bags during their peak season!

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Almond Blackberry Smoothie

Experience a protein-packed, velvety smoothie with the rich, earthy essence of almond butter. Personalize your blend with your favorite fruits, which can be easily frozen in zip-lock bags during their peak season!

Get recipe

  Breakfast Grain Bowl with Mixed Nuts

Choose the grains that suit your taste buds best—the more you incorporate, the richer the nutrient content, flavor, and texture! Prepare a week's batch in advance and keep it sealed in the refrigerator, so all you need to do is add your favorite toppings when you're ready to enjoy.

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Nut Butter

Once you create your own nut butter, store-bought varieties will be a thing of the past. It's a breeze to whip up, bursting with freshness, and you can choose any nut or combination you like. Just grab a food processor or high-speed blender, and you're all set!

Get recipe

Nut Butter

Once you create your own nut butter, store-bought varieties will be a thing of the past. It's a breeze to whip up, bursting with freshness, and you can choose any nut or combination you like. Just grab a food processor or high-speed blender, and you're all set!

Get recipe

Spiced Pecan Grilled Peach Salad with Goat Cheese

Delight in a refreshing seasonal salad where savory spiced pecans are perfectly sprinkled atop juicy grilled peaches, complemented by the creamy tang of goat cheese and crisp, fresh mixed greens. 

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California Walnut Steak House Burger

Enjoy a fresh take on a traditional favorite, where the surprising crunch of California walnuts meets savory, well-crafted flavors.

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California Walnut Steak House Burger

Enjoy a fresh take on a traditional favorite, where the surprising crunch of California walnuts meets savory, well-crafted flavors.

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Hazelnut Pesto Pasta

Enjoy a delicious dinner where tender penne pasta is tossed in a rich basil pesto made with toasted hazelnuts. Serve it with grilled chicken or fish, or for a more vegetarian option, add roasted mushrooms or chickpeas.

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Macadamia and Apple Crumble

Treat yourself to a delightful dessert that combines the sweet, juicy flavor of apples with the rich, buttery crunch of macadamia nuts. This warm and satisfying treat offers a perfect balance of textures and flavors, making it an irresistible choice for any occasion.

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Macadamia and Apple Crumble

Treat yourself to a delightful dessert that combines the sweet, juicy flavor of apples with the rich, buttery crunch of macadamia nuts. This warm and satisfying treat offers a perfect balance of textures and flavors, making it an irresistible choice for any occasion.

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Fruit and Nut Tiramisu

Savor the delightful blend of creamy mascarpone with a mix of fruits and nuts in this refreshingly unique dessert. Each bite reveals layers of rich flavors and satisfying textures, transforming a classic favorite into something truly memorable.

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