NUTS.
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Pro- Carbohy- Calories
Water tein Fat drates Ash per lb.
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Acorns 4.1 8.1 37.4 48.0 2.4 2718
Almonds 4.8 21.0 54.9 17.3 2.0 3030
Brazil nuts 5.3 17.0 66.8 7.0 3.9 3329
Filberts 3.7 15.6 65.3 13.0 2.4 3432
Hickory nuts 3.7 15.4 67.4 11.4 2.1 3495
Pecans 3.0 11.0 71.2 13.3 1.5 3633
English walnuts 2.8 16.7 64.4 14.8 1.3 3305
Chestnuts, dried 5.9 10.7 7.0 74.2 2.2 1875
Butternuts 4.5 27.9 61.2 3.4 3.0 3371
Cocoanuts 14.1 5.7 50.6 27.9 1.7 2986
Pistachio nuts 4.2 22.6 54.5 15.6 3.1 3010
Peanuts, roasted 1.6 30.5 49.2 16.2 2.5 3177
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Nuts vary a great deal in composition. They are generally the seeds of
trees, enclosed in shells, but other substances are also called nuts.
The representative nuts are rich in fat and protein, containing some
carbohydrate (sugar or starch.)
A few nuts, such as the acorn, cocoanut and chestnut, are very rich in
starch, and these should be classified as starchy foods. Very few foods
contain as high per cent of starch as the dry chestnut. In southern
Europe chestnuts are made into flour, and this is made into bread or
cakes. An inferior bread is also made of acorn flour. Chestnuts may be
boiled or roasted. They are very nutritious.
The more representative nuts are pecans, filberts, Brazil nuts and
walnuts. These may be used in place of flesh foods, for they furnish
both protein and fats. If the kernel is surrounded by a tough membrane,
as is the case in walnuts and almonds, it should be blanched, which
consists in putting the kernel in very hot water for a little while and
then removing this membrane. The pecan, though it does not contain very
much protein, is one of the best nuts, one which can be eaten often
without producing dislike.
Nuts have the reputation of being hard to digest. If they are not well
masticated they are very hard to digest indeed, but when they are well
masticated they digest almost as completely as do flesh foods and they
produce no digestive troubles.
One reason that nuts have obtained a bad reputation is that they are
often eaten at the end of a heavy meal, when perhaps two or three times
too much food has already been ingested. The result is indigestion and
the sufferer swears off on nuts. If he had sense enough to reduce his
intake of bread, potatoes, meat, pudding and coffee, the benefit would
be very great. The tendency is for the sufferer from indigestion to pick
out a certain food and blame all the trouble on that, when in truth the
combinations and the quantity of food are to blame.
Some vegetarians make nuts one of their principal foods. We can easily
get along without flesh, for we can obtain all the protein needed from
milk, eggs, nuts and legumes. However, people who are used to flesh are
able to digest it when they can take hardly anything else. The foods
which we prefer are taken largely because we have become accustomed to
them and have formed a liking for them, not because they are the very
best from which to select.
COOKING.
_Nut butter_: Take the nut meats, clean away all the skins and grind
fine in a nut mill. Then form into a pasty substance with or without the
addition of oil or water, to suit the individual taste. Most nut butters
are very agreeable in flavor. Sometimes the nuts are roasted and
sometimes they are not. Almond butter is very good. The nut butters soon
spoil if left exposed to the air, for the oils they contain turn rancid.
Peanut butter can be made by taking clean kernels of freshly roasted
peanuts and grinding fine. Some are very fond of this butter. Cocoanut
and cocoa butters are not made in this way. They are purified fats, the
former from cocoanuts, the latter from the cocoa bean.
_Nut milk_: Take nut butter and mix with water until it is of the
desired consistency. Cocoanuts contain a sweet liquid which is called
cocoanut milk. However, the artificial cocoanut milk is made by pouring
a pint of boiling water over the flesh of a freshly grated cocoanut. Let
it stand until cold and strain. If it is allowed to stand some hours the
fat will rise to the top and form cream. This milk is used by some who
object to the use of animal products.
Various meals are made from nuts and made into food for the sick. This
does no harm, nor does it do any special good. These meals contain more
or less starch and the action of starches is much the same, no matter
what the source. Please remember that there are no health foods.
COMBINATIONS.
Nuts are especially fine in combination with fruits. Fresh pecan meats
and mild apples make a meal fit for the gods. Nuts may be used in any
combination in which flesh is used, that is, they take the place of
flesh foods. The starchy nuts take the place of starchy foods.
A good meal is made of a fruit salad, consisting of two or three kinds
of fresh fruits and nuts.
Nuts or nut butter with toast also make a good meal.
Nuts have such fine flavor that cooks should think twice before spoiling
them. It is very difficult to use them in cookery and get a product that
is as finely flavored as the original nuts. The vegetarians use them in
compounding what they call roasts, cutlets, steaks, etc. My experience
with these imitation products has not been of the best, for though my
digestive organs are strong, they do not take kindly to these mixtures.
Some of my friends report the same results, in spite of thorough
mastication and moderation. These imitation roasts and cutlets usually
contain much starch and there is no reason to believe that it is better
to cook nut oils into starchy foods than it is to use any other form of
fat for this purpose. Those who like starch and nuts can make a splendid
meal of nut meats and whole wheat biscuits or zwieback.
In eating nuts, always remember that the mastication must be thorough.
It takes grinding to break up the solid nut meats and the stomach and
bowels have no teeth. Those who can not chew well should use the nuts in
the form of butter.
Ordinarily two ounces of nut meats, or less, are sufficient for a meal.
At present prices, nuts are not expensive, as compared with meat. Meat
is mostly water. Lean meat produces from five to seven hundred calories
to the pound. Nut meats produce from twenty-seven to thirty-three
hundred calories per pound. In other words, a pound of nut meats has the
same fuel value as about five pounds of lean meat, but not as great
protein value.
Those who are not used to nuts have a tendency to overeat, but this is
largely overcome as soon as people become accustomed to them.