Recipes for nut-rich holiday dishes

Health and the holidays often don’t go hand-in-hand, particularly when food is the main attraction at Thanksgiving and Christmas parties. This year, change things up by incorporating some healthy fats and proteins into your holiday dishes in the form of nuts.

Believe it or not, nuts are chock-full of important vitamins and minerals, which have been proven to reduce heart disease and cancer risk, as well as control your weight. Many people tend to shy away from eating nuts because of their high fat content, says Ginnie Hill, a nutritionist and founder of Whole Body Health in Louisville, Ky.

“I really don’t think there’s a bad nut. The fiber and fat content of nuts not only provide health benefits, but they are also very satiating,” Hill says. “The higher fat content should not be of great concern, as dietary fat is required for optimal brain function, hormone production and healthy skin.”

Tricia Stefankiewicz, a registered dietician in Philadelphia emphasizes the role nuts play in helping to improve heart health.

“In more recent years, the health benefits of nuts are being fully understood,” she says. “Walnuts are packed with omega-3 fatty acids, which have been shown to be beneficial in the prevention of cardiovascular disease. Almonds, cashews, pistachios and walnuts are used in the Mediterranean diet, which has been shown to reduce heart disease and prevent other diseases.”

If you’re not ready to go completely nuts, add these healthy guys in small portions. So, if you’re preparing a salad for the family feast, replace the bacon bits with chopped walnuts to get that crunchy texture.

You can also use chopped or sliced almonds in place of crumbled or shredded cheeses when topping dishes like potato casserole, sautéed vegetables or wild rice.

Apple-Sage Wild Rice Stuffing

4 ounces chopped pecans

4 tsp. canola oil (divided)

1 1⁄2 c. diced celery

1 1⁄2 c. diced onions

1 medium red apple—halved, cored, and diced (about 1 1⁄2 cups)

2 c. cooked brown rice

1 c. cooked wild rice

1⁄2 c. dried cranberries

1 medium jalapeño pepper—seeded and finely chopped OR 1⁄4 tsp. dried pepper flakes

1 1⁄2 tbsp. chopped fresh sage OR 1 1⁄2 tsp. dried rubbed sage

3⁄4 tsp. salt

Heat a large skillet over medium-high heat. Add pecans and cook two to three minutes, or until they begin to brown, stirring frequently. Set aside on separate plate.

Heat 1 tsp. of the oil over medium heat. Cook the celery and onion for eight minutes until they begin to lightly brown on the edges, stirring occasionally.

Add apples and cook four minutes until tender and crisp. Stir in pecans and remaining ingredients. Cook three to four minutes or until the rice mixture is heated, stirring occasionally.

Sweet & Salty Apple Salad

2 c. diced apples

1 c. diced celery

1⁄2 c. raisins

1⁄2 c. nuts

2 tbsp. light mayonnaise or mayonnaise type dressing

1 tbsp. orange juice

Mix orange juice with mayonnaise. Toss apples, celery, raisins and nuts with the dressing mixture.

Source: USDA.gov