Going Nuts - Recipe

Vegetarian Times, Dec, 1999 by Janet Charatan

Seven delicious ways to reap the health benefits of almonds, pecans, hazelnuts and more

From the traditional to the unexpected, nuts have a range of intense flavors that enhance almost any dish. They put the crunch in peanut brittle, the pizzazz in pesto and the buttery richness in pies, pastries and holiday stuffings. Delectable as they are, these tasty morsels are often avoided by the weight-conscious because of their high fat content. But recent scientific research has shown that nuts can, and should, be part of a healthy diet. Here's why.

While it's true that nuts are rich in fat (most derive 78 percent of their calories from fat) and calories (around 170 per 1/4 cup), they can also reduce your risk of heart disease. In a 10-year Harvard University study published in the British Medical Journal in November 1998, researchers found that women who ate five ounces of nuts a week-about 1 1/4 cups--reduced their risk of heart attack by nearly 35 percent. Experts theorize it's because most of the fat in nuts is the healthy, monounsaturated kind, the same type in olive oil, which fights "bad"(LDL) cholesterol and keeps arteries clear.

In addition to beneficial fat, nuts supply essential fatty acids that help the body function properly. The tempting tidbits are also packed with nutrients vital to good health, including protein, calcium, potassium, iron, vitamin E and the B vitamins, especially vitamin [B.sub.6] and folate. Plus they contain such phytochemicals as carotenoids, flavonoids, indoles and phenolic acid, natural substances found in plants that fight off cancer and other chronic diseases. Even their fiber content is good: One ounce (1/4 cup) can provide as much fiber as two slices of whole-wheat bread.

Fears that the high caloric value of nuts will expand your waistline aren't necessarily grounded in fact. In several studies, people who ate up to half a cup of nuts daily instead of other fats did not have significant weight gain. Apparently nuts are so rich in fiber and other nutrients that they satisfy hunger on fewer calories. If you eat nuts in place of other fatty foods, not in addition to them, you'll reap all the health benefits while staying trim.

Peanut Chili

10 SERVINGS DAIRY-FREE

This zesty chili is rich and satisfying, so small portions should do nicely. It is best made a day or so ahead; rewarm over low heat, stirring occasionally. Serve with whole-grain bread or over hot fluffy rice to soak up all, the liquid.

1 lb. unsalted roasted peanuts (4 cups)
1 1/2 Tbs. peanut oil
2 medium onions, chopped
4 medium cloves garlic, chopped
3 stalks celery, chopped
3 medium carrots, chopped
2 jalapeno or serrano chilies, seeded
  and chopped
1 large green bell pepper, chopped
2 Tbs. chili powder
2 Tbs. chopped fresh oregano
  or 1 Tbs. dried
2 Tbs. chopped fresh basil
  or 1 Tbs. dried
1 Tbs. ground cumin
3/4 tsp. coarse salt
1/4 tsp. freshly ground pepper
1/8 tsp. cayenne pepper, or more to taste
3 1/2 cups chopped tomatoes (about 7
  medium) or 35-oz. can chopped
  tomatoes with liquid
3 1/2 cups vegetable broth
2 Tbs. molasses
Shredded Monterey Jack cheese
  and chopped fresh cilantro
  for garnish (optional)

PLACE 1/2 CUP PEANUTS in blender or food processor. Pulse on and off very briefly until coarsely chopped. Remove to a plate and reserve for garnish.

Add remaining peanuts to blender or food processor. Pulse on and off until nuts are minced and cling together in clumps.

In large heavy pot, heat oil over medium-high heat. Add onions and garlic and cook, stirring often, until onions are softened, about 8 minutes. Add celery, carrots, chilies and bell pepper and cook, stirring often, 5 to 7 minutes.

Stir in chili powder, oregano, basil, cumin, salt, pepper and cayenne until well combined. Add minced peanuts, tomatoes, broth and molasses and mix well. Bring to a boil, reduce heat to low, cover and simmer until mixture is slightly thickened and flavors have blended, about 30 minutes.

Adjust seasoning to taste. Serve hot, sprinkled with reserved peanuts. Garnish with cheese and cilantro if desired.

PER SERVING: 368 CAL.; 13G PROT.; 25G TOTAL FAT (4G SAT. FAT); 24G CARB.; 0 CHOL.; 265MG SOD.; 6G FIBER

Adapted from Nuts by Ford Rogers (Fireside, 1993).

Cold Noodles with Spicy Almond Sauce

6 SERVINGS DAIRY-FREE

Offer these easy, elegant noodles as an entree, appetizer or a side dish on a multicourse buffet. You can make the spicy almond sauce up to 2 days ahead and chill; bring to room temperature before tossing with noodles.

3 Tbs. vegetable oil
1 cup slivered blanched almonds
  (4 1/2 oz.)
2 medium cloves garlic, crushed
3 Tbs. rice vinegar or white wine vinegar
2 Tbs. soy sauce
2 Tbs. dry sherry
1 Tbs. grated fresh ginger
1 Tbs. hot chili oil, or more to taste
1 tsp. sugar
1 lb. soba (buckwheat) noodles
  (see glossary, p. 87) or spaghetti
3 scallions (white and light green parts),
  thinly sliced diagonally
1 medium English cucumber, peeled
  and cut into 2-inch-long sticks
1 to 2 medium carrots, grated

BRING LARGE POT of lightly salted water to a boil for noodles.