Flavors of Fall: Kentucky Nuts

Years ago, one sign of fall in Kentucky was a basket of walnuts or hickory nuts along with a handy hammer and nut picks. Anyone with spare time in the evening was expected to crack the shells and pick out nutmeats to prepare for holiday baking. Today, nuts usually are shelled and prepackaged. They require less work, but they still provide a tasty addition to fall foods.

Many nut trees grow well in Kentucky. Northern pecans, black walnuts, hickory nuts, hardy Persian (English) walnuts, American hazelnuts, and Chinese chestnuts all grow well in our state.

Here are some tips for preserving the best flavor when storing nuts. Store whole nuts in the shell in a cool dry place for up to six months. Freeze whole nuts for longer storage. Store shelled nuts in the refrigerator for up to one month or in the freezer for up to six months. Shelled nuts should always be stored in tightly covered containers.

Most nuts are high in fiber, Vitamin E, and magnesium. Vitamin E protects the immune system by acting as a powerful antioxidant. Magnesium is a mineral important to many processes in the body. Nuts are low in saturated fat but high in unsaturated fats. Even though unsaturated fats are healthier than saturated fats, they still contain a lot of calories. Nutrition experts recommend substituting nuts for other fats or protein in your eating plan. One way to do that is to have a smaller portion of meat and add a serving of nuts.

While nuts may add many nutrients to an eating plan, they are a big concern for those with allergies. So read recipes and ingredient labels carefully if you have a nut allergy or cook for someone who does.

Try this fun recipe for a lightly sweet snack that contains nuts.

Popcorn Monster Mash

8 cups plain popped popcorn (1/2 cup unpopped)
2 cups old-fashioned oats
1/2 cup chopped walnuts
1/2 cup raisins
1/3 cup honey
1/3 cup packed brown sugar
1/4 teaspoon salt

1. Pop the popcorn and set aside in a large mixing bowl.
2. Add oats, walnuts, and raisins to the popcorn.
3. In a small saucepan on medium heat, add honey, brown sugar, and salt. Bring to a boil and sti until all of the sugar is dissolved.
4. Pour the sugar-honey mixture over the popcorn mixture and fold in using a spatula until everything is covered.
5. Oil a 9-by-13 baking pan and press the popcorn mixture firmly into the pan.
6. Refrigerate covered for at least an hour before cutting into squares.

• Note: You can also roll into balls instead of making bars.

This recipe makes 20 servings. Per serving: 110 calories, 2.5 g fat, 30 mg sodium, 2 g fiber, 7 g added sugar, 2 g protein. Recipe Source: Jean Najor, Senior Extension Associate

For more information or additional healthy recipes, contact your local County Extension Service or visit https://www.planeatmove.com.

References:

FN.SSB-078 Flavorful Nuts

FCS3-603 Nutritious Nuts and Seeds

ID-77 Nut Tree Growing in Kentucky

Source: Martha Yount, Nutrition Education Specialist, University of Kentucky, May 2019

Social media post: Fall flavors call for nuts. Learn how to add more nuts to your diet, how to store them for maximum flavor, and what their health benefits are. And, bonus, there is a yummy recipe that includes delicious nuts.