Learn more about nuts

Pecans and black walnuts are the most popular Missouri-grown nuts. But there's a new kid on the block, the chestnut. Often called the "un-nut," because of its nutritional composition, chestnuts, when compared to other tree nuts, are low in protein, fat and calories, and high in carbohydrate. However, like their cousins, chestnuts offer unique flavor and versatility.

The American Heart Association, the National Cancer Institute and the National Heart, Lung and Blood Institute all recognize the benefits of eating a variety of nuts and Missouri's production clearly contributes to state and national health.

Missouri's pecan production averages between one to two million pounds per year. However, when it comes to walnuts, University of Missouri Associate Professor of Forestry, Mike Gold, says "we are the black walnut capital of the planet in terms of nut meat production."

Hammons Products Company, in Stockton, Mo., is the premier black walnut processor in the country. According to Dave Steinmuller, vice president of sales, Nutmeat Division, Hammons processes over 25 million pounds of in-shell black walnuts a year. Sixty to 70 percent of those nuts are from Missouri. "If you see a Diamond or Planter's nut label on black walnuts, you know we processed them," Steinmuller says. Increased knowledge about nuts' health benefits has boosted Hammons' sales.

Gold is most excited about consumer interest and the potential production value of chestnuts. "Right now we produce less than 10,000 pounds of chestnuts per year in Missouri,” says Gold. But the "nutty" professor isn't crazy when he says, "we have a tremendous opportunity to bring fresh chestnuts to consumers."

(Source: USDA nutrient data base, rounded):
Black Walnuts: (3Ѕ tablespoons = 1 ounce)
Protein = 7 grams
Fat = 17 grams
Carbohydrates = 3 grams
Fiber = 2 grams
Calories = 175

1. Sprinkle a handful of nuts on tossed greens or fruit salads.
2. Add a half-cup of chopped nuts to quick bread, muffin, cookie, waffle and pancake batters.
3. Top your bowl of breakfast flakes or oatmeal with chopped nuts to wake up flavor.
4. Toss nuts into pasta, stir-fry, casseroles and cooked vegetable dishes.
5. Mix nuts with assorted dried fruit for a satisfying, high-energy trail mix.
6. Enhance a small dish of ice cream with a crunchy nut topping.
7. Stir chopped nuts into chicken salad for a gourmet touch.
8. Keep a zip-lock snack-size bag of nuts in your briefcase or backpack for a power snack. Nuts travel well!
9. Blend chopped nuts and fruit into low-fat vanilla yogurt and give your bones a boost.
10. Mix chopped nuts with raisins and honey and blend into cream cheese for a sensational bagel spread.

*Pecans and walnuts will remain fresh longer if stored in moisture/vapor proof containers in the refrigerator or freezer; the lower the storage temperature, the longer the shelf life.

Muffins hot from the oven are sure to warm crisp autumn mornings. Send kids to the bus stop with an extra muffin for the ride to school--breakfast eaters make better grades! These made-from-scratch muffins mix in minutes, in just one bowl, making clean up a breeze.

1 egg
1 cup milk
1/4 cup vegetable oil
1 teaspoon vanilla, black walnut or maple extract
2 cups flour (use 1/2 all purpose and 1/2 whole wheat for best flavor)
1/2 cup sugar
2 teaspoons baking powder
dash of salt
1/2 cup chopped nuts
optional topping: 1/4 cup chopped nuts mixed with 1/4 cup brown sugar

Beat egg; stir in milk, flavor extract and oil. Add dry ingredients and stir until just moist. Stir in nuts. Batter will be lumpy. Spray muffin tins with non-stick spray and fill 2/3 full with batter. Sprinkle tops with additional chopped nuts and brown sugar if desired. Bake about 20 minutes or until golden brown. Makes 12 muffins. Serve warm with an AgriMissouri jam, a tall glass of milk or a steaming cup of hot cocoa.

• For chestnut recipes, visit the University of Missouri's Center for Agroforestry at www.centerforagroforestry.org or contact Julie Rhodes at 573-882-3234 or by email at rhoadsj@missouri.edu.

• For healthy fund-raising promotions for schools, plus delicious recipes, and history of black walnuts in Missouri, visit Hammons Products Company at www.black-walnuts.com or call 1-800-872-6879.

		More Nut Facts!
		Make Room for the "Un-Nut" Pecans and black walnuts are the most popular Missouri-grown nuts. But there's a new kid on the block, the chestnut. Often called the "un-nut," because of its nutritional composition, chestnuts, when compared to other tree nuts, are low in protein, fat and calories, and high in carbohydrate. However, like their cousins, chestnuts offer unique flavor and versatility. They're All Good The American Heart Association, the National Cancer Institute and the National Heart, Lung and Blood Institute all recognize the benefits of eating a variety of nuts and Missouri's production clearly contributes to state and national health. Missouri's pecan production averages between one to two million pounds per year. However, when it comes to walnuts, University of Missouri Associate Professor of Forestry, Mike Gold, says "we are the black walnut capital of the planet in terms of nut meat production." Hammons Products Company, in Stockton, Mo., is the premier black walnut processor in the country. According to Dave Steinmuller, vice president of sales, Nutmeat Division, Hammons processes over 25 million pounds of in-shell black walnuts a year. Sixty to 70 percent of those nuts are from Missouri. "If you see a Diamond or Planter's nut label on black walnuts, you know we processed them," Steinmuller says. Increased knowledge about nuts' health benefits has boosted Hammons' sales. Gold is most excited about consumer interest and the potential production value of chestnuts. "Right now we produce less than 10,000 pounds of chestnuts per year in Missouri,” says Gold. But the "nutty" professor isn't crazy when he says, "we have a tremendous opportunity to bring fresh chestnuts to consumers." That's good news for Missouri's health and economy. Nutrition in a Nutshell (Source: USDA nutrient data base, rounded): Black Walnuts: (3Ѕ tablespoons = 1 ounce) Protein = 7 grams Fat = 17 grams Carbohydrates = 3 grams Fiber = 2 grams Calories = 175 Pecans: (20 halves = 1 ounce) Protein = 3 grams Fat = 20 grams Carbohydrates = 4 grams Fiber = 3 grams Calories = 195 Chestnuts: (3 nuts = 1 ounce) Protein = 1 gram Fat = 0 grams Carbohydrates = 14 grams Fiber = 1 gram Calories = 68 Let's Go Nuts: Ten Quick and Easy Ways to Add Nuts to Your Diet 1. Sprinkle a handful of nuts on tossed greens or fruit salads. 2. Add a half-cup of chopped nuts to quick bread, muffin, cookie, waffle and pancake batters. 3. Top your bowl of breakfast flakes or oatmeal with chopped nuts to wake up flavor. 4. Toss nuts into pasta, stir-fry, casseroles and cooked vegetable dishes. 5. Mix nuts with assorted dried fruit for a satisfying, high-energy trail mix. 6. Enhance a small dish of ice cream with a crunchy nut topping. 7. Stir chopped nuts into chicken salad for a gourmet touch. 8. Keep a zip-lock snack-size bag of nuts in your briefcase or backpack for a power snack. Nuts travel well! 9. Blend chopped nuts and fruit into low-fat vanilla yogurt and give your bones a boost. 10. Mix chopped nuts with raisins and honey and blend into cream cheese for a sensational bagel spread. Storage Tips Chestnuts need refrigerator storage to prevent mold growth. Pecans and walnuts will remain fresh longer if stored in moisture/vapor proof containers in the refrigerator or freezer; the lower the storage temperature, the longer the shelf life. Recipe: Sweet and Nutty Breakfast Muffins Muffins hot from the oven are sure to warm crisp autumn mornings. Send kids to the bus stop with an extra muffin for the ride to school--breakfast eaters make better grades! These made-from-scratch muffins mix in minutes, in just one bowl, making clean up a breeze. 1 egg 1 cup milk 1/4 cup vegetable oil 1 teaspoon vanilla, black walnut or maple extract 2 cups flour (use 1/2 all purpose and 1/2 whole wheat for best flavor) 1/2 cup sugar 2 teaspoons baking powder dash of salt 1/2 cup chopped nuts optional topping: 1/4 cup chopped nuts mixed with 1/4 cup brown sugar Beat egg; stir in milk, flavor extract and oil. Add dry ingredients and stir until just moist. Stir in nuts. Batter will be lumpy. Spray muffin tins with non-stick spray and fill 2/3 full with batter. Sprinkle tops with additional chopped nuts and brown sugar if desired. Bake about 20 minutes or until golden brown. Makes 12 muffins. Serve warm with an AgriMissouri jam, a tall glass of milk or a steaming cup of hot cocoa. More Information: • For chestnut recipes, visit the University of Missouri's Center for Agroforestry at www.centerforagroforestry.org or contact Julie Rhodes at 573-882-3234 or by email at rhoadsj@missouri.edu. • For healthy fund-raising promotions for schools, plus delicious recipes, and history of black walnuts in Missouri, visit Hammons Products Company at www.black-walnuts.com or call 1-800-872-6879. • For a full list of nut producers and products in Missouri, call 888-MO-Brand, or visit the AgriMissouri™ Buyer’s Guide.