Nuts are an important source of food for backpackers. Nuts promote a healthy immune system by restoring nutrients and calories that are lost through backpacking and outdoor activity. Nuts also make a delicious snack food and add a crunchy texture to freeze-dried backpacking meals.
When it comes to caloric density, nuts are king. After pure fats and oils, nuts are the richest source of foods we eat, averaging 600 calories per 100 grams (3.5 oz, about 1 cup).
When trail food supplies are running low, nuts make the difference. Their high fat content takes the edge off hunger. Here we’ll briefly cover the nutritional value of nuts and give you our favorite mixed nut recipe – one that we like as a snack for home and trail.
Nuts are incredibly rich in fat and protein calories. On average, nuts offer 50% or more fat from their oil and 10-25% in protein.
Nuts provide excellent nutrition for everyone and are especially important for vegetarians and athletes, who often need the added fat calories. Fueling the body with dietary fat from nuts & seeds is essential for maintaining energy needs during low-intensity endurance activities such as hiking or cycling, which require slower and longer durations. And because fat takes much longer to digest than proteins and carbohydrates, it is a good match for endurance activities.
Although nuts and seeds are high in fat, they are heart healthy fats (predominately monounsaturated fat), which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol. Lower LDL lipid levels in the body protect against heart disease. Some nuts such as walnuts, and to a lesser extent, pecans, hazelnuts, and macadamias, contain plant omega-3 fats in the form of alpha-linolenic acid (ALA), which can help to reduce inflammation.
Besides supplying us with energy, fats help us function and feel our best by maintaining body warmth and keeping the joints lubricated. Fat also allows nutrients from foods (such as the lipid-soluble vitamins A, D, E, and K) to be absorbed in our small intestine.
From almonds to walnuts, tree nuts provide a distinctive range of flavor and nutrient composition. Vitamin E, an important antioxidant, is concentrated in most nuts, as well as calcium, folic acid, and arginine. Arginine is an important amino acid used to make the molecule nitric oxide. Nitric oxide relaxes constricted blood vessels and eases blood flow, thereby reducing the risk of blood clots. Arginine also triggers the body to make protein and helps heal wounds.
Because nuts are a plant food, they contain no cholesterol. All nuts – even legume peanuts – are healthful. Since each type of nut has such a unique nutritional profile, eating a variety is important.
Nutrition of commonly consumed nuts & seeds
Eat one to two handfuls of nuts daily (about 1 – 2 ounces) for the most benefit. Some other ways to incorporate nuts into your diet –
Winter is a good time to perfect your trail snack making skills before you hit the trails full force in the spring. These mixed nuts are also a satisfying treat at home with a side of beer!
Ingredients
2.5 cups of assorted unsalted nuts (a good mix is ½ cup peanuts, ½ cup cashews, ½ cup walnuts, ½ cup almonds, ½ cup pecans, a few brazil nuts)
2 TB fresh rosemary, coarsely chopped
1/2 tsp cayenne pepper
2 TB unprocessed cane sugar (such as sucanat, muscovado, turbinado; or brown sugar)
1 TB maple syrup or brown rice syrup
1.5 tsp sea salt (eliminate or reduce if using salted nuts)
2 TB of coconut oil, olive oil or Earth Balance (we prefer coconut oil)
Cooking Directions
Line a baking sheet with parchment paper. Spread nuts onto the baking sheet and toast for about 10-12 minutes. Remove nuts and let cool for about five mins. While cooling, mix the sauce ingredients (rosemary, cayenne, cane sugar, maple syrup, sea salt, and oil). Add sauce to nuts and mix well. Pour nuts back on the baking sheet and bake for another 10-12 minutes until golden. Cool for about 20 minutes and serve warm. Makes 2 1/2 cups. Store in a closed container.
Recipe adapted from Twice Baked Bar Nuts from the website ohsheglows.com
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