The Top Six Nuts to Use in Healthy Vegetarian Recipes

Nuts are a better choice than processed snack food and sweets for snacking. They are also great for using in healthy vegetarian recipes to add flavor and substance. Here is a breakdown of six great choices to add to your pantry.

1. Almonds

Serving Size = 1 oz.

Calories = 160

Fat = 14 grams

You may be looking at that fat number and saying “Wait a minute!” but remember that this is healthy monounsaturated fat not the dangerous saturated fat. And almonds have nearly 10X more of the healthy fat than the bad fat. Not only that, but they also contain protein, fiber, calcium, and iron. They have no cholesterol and they are also one of the best sources of vitamin which can protect you against stroke and cancer.

2. Walnuts

Serving Size = 1 oz.

Calories = 190

Fat = 18 grams

These nuts are awesome because they are full of heart-healthy omega-3 fatty acids like the ones found in salmon. They are also high in polyunsaturated fat which can help protect against type 2 diabetes.

3. Pistachios

Serving Size = 1 oz.

Calories = 160

Fat = 13 grams

Pistachios are a great source of potassium and high in monounsaturated fat. The researchers at Virginia Polytechnic Institute and State University reported recently that the pistachio has the highest level of LDL-lowering plant sterols.

4. Peanuts

Serving Size = 1 oz.

Calories = 170

Fat = 14 grams

These are actually legumes, not nuts. They are helpful for keeping your cholestrol down. They also provide more protein (7 grams per serving) than true nuts do.

5. Hazelnuts

Serving Size = 1 oz.

Calories = 180

Fat = 17 grams

These have one of the highest ratios of good fat to bad. They are also packed with folate, which is a vitamin that protects against birth defects,cancer, and heart disease.

6. Pecans

Serving Size = 1 oz.

Calories = 200

Fat = 20 grams

They are high in unsaturated fat and lower in bad saturated fat than other nuts.

So the next time you go to reach for a processed candy bar or some other sugary high fat food, reach for some nuts instead. Your body will thank you for it.

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