Who knew? Having a few nuts around can actually be good for you. The kind that grow on trees that is; the edible variety which one loves to consume on cold winter nights. Peanuts are an all-time favourite, whether roasted in their shells or embalmed in melted sugar and butter to make salty-sweet brittle. Walnuts can be hard to crack, but so awarding in flavour once the task is done. Pistachios are like little green jewels, just as delightful when eaten raw as they are when sliced into slivers and sprinkled over a still-warm tray of shahi tukray. Almonds, wonderful almonds, are good to enjoy all year around. Cashews are both precious and delicious. And pricey pine nuts (better known as chilghoza in Urdu) are a sure sign of winter.

“Are you nuts?” some will demand to know. Nuts are fattening after all, high in calories and one of the most energy dense foods around. They are fattening for sure, there is no argument there but studies show that eating plain unsalted nuts has little to no impact on body weight. This is because the fat that is contained in nuts is not efficiently absorbed in the gastrointestinal tract so it manifests itself as elevated faecal fat loss. All the other nutrients contained in nuts are absorbed well so that in the end the health benefits of eating nuts outweigh any disadvantages. Anyone with nut allergies would, of course, be better off following their doctor’s advice.

Peanuts have a somewhat unique presidential history. US President Jimmy Carter grew up on a peanut-growing farm in rural Georgia. While Pakistani President General Zia-ul-Haq famously dismissed as “peanuts” a multi-million dollar aid package offered by the Americans to deal with the Afghan refugee crisis. Apart from their monounsaturated fat content, plain peanuts are an excellent source of vitamin E, niacin, folate, protein and manganese. They also provide resveratrol, the phenolic antioxidant also found in red grapes and red wine.

More proof that good things come in small packages

Walnuts not only look like brains, they are also good for the brain when eaten in raw form including the skin. That whitish, flaky outermost part of shelled walnuts can be slightly bitter in taste, but it is rich in phenolic antioxidant which helps to prevent cellular damage. The rest of the brain-shaped nut is also loaded with magnesium, vitamin E, and heart-healthy monounsaturated fat — so get cracking.

Almonds have a brown skin which contains tannin that inhibits the absorption of nutrients. Soaking almonds in water overnight removes this skin and releases an enzyme called lipase which is beneficial for digestion of fats, increasing good cholesterol and regulating blood pressure in addition to strengthening muscles and bones. Almond milk and almond butter are recommended as substitutes for animal products. Almond milk and butter contain neither cholesterol nor lactose, and can easily be made at home using a blender. Both are high in protein and contain significantly more fibre, calcium, potassium, iron and manganese than their dairy alternatives.

Cashews that have been soaked overnight can also be turned into milk or butter. One cup of unsweetened cashew milk is estimated to contain just 25 calories, two grams of fat, and 0g saturated fat. Meanwhile a cup of whole cashews has about 615 calories. But no matter what form they are eaten, cashews are good for the skin and help to protect against sun damage. Packed with soluble dietary fibre and abundant in manganese, potassium, copper, iron, magnesium, zinc, and selenium, cashews are known to contain zea-xanthin, an important pigment flavonoid antioxidant which benefits the eyes.

Pistachios are the little green gems in the nut crown. Arguably the healthiest of the lot, they contain the highest amount of protein and the lowest amount of fat and calories in comparison to other nuts and dried fruits. Plain, unsalted pistachios also contain the highest amounts of potassium and phosphorous, but zero sodium which is good news for those who suffer from hypertension.

Pine nuts are not only the most expensive in the market, they are also the dirtiest ones to eat (blackened fingertips will attest to this) and yet their subtle sweet taste is difficult to resist. Like most other nuts, they are known to be heart-healthy, suppress appetite, boost energy and contain a full range of vitamins and minerals. Evidence shows that Roman soldiers took pine nuts along as food when they raided Britain; nowadays it is more common to find them sprinkled over fragrant Afghan pilau or crushed with fresh basil leaves to make Italian pesto sauce.

Homemade nut butter

Ingredients

420g nuts of your choice (peanuts,

cashews or almonds)

Raw honey (optional)

Water (optional)

Method

Process the nuts in a food processor until you obtain a creamy paste that the blade moves smoothly through. You will need to stop frequently to scrape down the sides of the mixing bowl with a spatula. You can also drizzle in a little raw honey or water to help turn the nuts into an emulsified butter. Store in an airtight container in the refrigerator.

Roasted pineapple with honey and pistachios

Ingredients

1/2 cup (packed) dark brown sugar

1/2 cup orange juice

3 tbsp honey

1 medium ripe pineapple, peeled, cored, cut lengthwise into eight wedges

1/4 cup fresh cream

1/3 cup unsalted pistachios, coarsely chopped

2 tablespoons torn fresh mint leaves

Method

Preheat oven to 450°. Line a large rimmed baking sheet with parchment paper. Stir the first three ingredients in a large bowl until the sugar dissolves. Add pineapple; toss to coat.

Let marinate, tossing occasionally, for 10 minutes. Place pineapple, one flat side down, on prepared sheet; reserve the marinade. Roast pineapple for 15 minutes. Turn, brush with marinade, and roast until tender and caramelised, about 12 minutes. Drizzle the remaining marinade over; let cool slightly. Spoon fresh cream alongside. Garnish generously with nuts and mint.

Spicy rice with cashews

Ingredients

1 cup basmati rice, rinsed well

1 teaspoon ghee

3 tbsp dry roasted, unsalted cashews

1 tsp curry powder

1/8 tsp ground cinnamon

1/8 tsp ground cloves

1/8 tsp ground coriander

1/4 cup peas

2 tbsp raisins

1/2 tsp salt

Method

Melt ghee in a medium saucepan over medium-high heat. Toast rice in ghee until fragrant, about two minutes. Add cashews, peas and raisins; stir well. Add curry powder, cinnamon, cloves, coriander, two cups water and salt; stir again. Cover and bring to a boil. Immediately reduce heat to a simmer, and cook, covered, until all the water is absorbed, about 25 minutes. Serve with meat or vegetable dishes.

Published in Dawn, Sunday Magazine, November 22nd, 2015