Go Nuts for Nuts!

This is the time of year in Pennsylvania the tree nuts are harvested. Few foods are as nutritiously complete and good for the human body as tree nuts. Tree nuts are unique as one of the most nutrient‐dense whole food sources of alpha‐linolenic acid (ALA), an essential omega‐3 fatty acid in plant foods. Studies have shown that the omega‐3 fatty acid in plant foods may help reduce the risk for heart disease, cancer, stroke, diabetes, high blood pressure, obesity and clinical depression.

Here is some information about the two varieties of Pennsylvania produced nuts:

• Pecans‐ This native American tree nut is a member of the hickory family. Long beforethe arrival of the Europeans to the New World, pecans were an important food in thediet of the Indian tribes of the central and southern regions of the United States. Two
famous Americans partial to pecans were George Washington, who frequently carried themin his pockets, and Thomas Jefferson, who dedicated part of his time to their cultivation.

• Walnuts ‐ Consumed since pre‐historic times, the walnut has various origins: East Asia, Southeastern Europe, North and South America. There exist more than 15 varieties of walnuts, but the two most popular are the English (also called Persian) walnut and the Black walnut. A close relative is the butternut, also referred to as the white walnut.

The oils in walnut kernels will turn rancid if nuts are stored improperly. After the kernels have been removed, place them in a plastic bag and store in the freezer. The nut meats will keep almost indefinitely when stored in the freezer. Kernels can be stored for short periods in the refrigerator.


Anytime Walnut Granola
3 cups rolled oats
1/2 cup whole‐bran cereal
3/4 cup chopped walnuts
3 tablespoons oil
1/3 cup honey
1/2 cup raisins
In a medium bowl mix well all ingredients except raisins. Spread in jelly‐roll pan or large baking
pan. Bake in preheated 325 degree oven, stirring twice, 20 to 25 minutes or until golden.
Remove from oven; stir in raisins. Cool in pan on rack. Refrigerate in airtight containers up to 2
weeks; freeze for longer storage.

Serves 4. Each 1/2 cup serving 256 calories, 6 g protein, 44 g carbohydrate, 11 g fat

Source: Great 88 Beat of Ag Progress Days Recipes, Penn State Extension, 2011

Contact our Publications office to purchase at http://pubs.cas.psu.edu/Publications.asp


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