Technically, a nut is a seed in a hard shell. Most are the seeds of trees, but the seeds of a few other plants that are not strictly nuts will also be considered here as they can be conveniently classified with nuts for culinary purposes.

Nuts can be used in many ways, whole, flaked and ground nuts and nut butters are widely available. Nuts can be added to sweet dishes, cakes and biscuits, and nut butters can be added to soups and stews to thicken them.

Nutritional Value

Almonds: One of the most nutritious. High in protein and vitamin E.

Cashews: Related to the mango, pistachio and poison ivy. Rich in protein.

Hazelnuts: Low in fat (for a nut) yet high in fibre and vitamin E. Great as a nut butter.

Macadamias: Quite expensive. Simultaneously creamy and crunchy. Low in carbs and high in healthy fat.

Peanuts: Not actually nuts but legumes. Low in carbs and high in healthy fat, vitamins B and E and protein.

Pecans: Flavour similar to the walnut, but sweeter. High in monounsaturated fat.

Walnuts: Very good source of healthy fat and magnesium. For optimal freshness, leave them in their shells until ready to use.

Pinenuts: The seeds from pine trees. They're rich in zinc and a major ingredient in pesto.

Pistachios: Prized in cuisines all over the world. A good source of protein and fibre.

Pumpkin Seeds: Rich in protein, zinc and iron. Eat raw or cooked in savoury dishes.

Sesame Seeds: Good source of copper. The toasted seeds make a flavourful oil (imparting an Asian twist); turned into a paste, they become tahini, a main ingredient in hummus.

Sunflower Seeds: Rich in vitamin E. Native Americans have been cultivating for more than 2,000 years.

Buying

Look for nuts without blemishes, wrinkles or discolouration. If they're in shells, pick them up and shake; you'll hear rattling if they're old and dry.

Avoid nuts that have been roasted with hydrogenated oils or sugar (read the labels). When it comes to nut butters, look for brands with just nuts and a little salt (no added sugars or oils), or grind your own with nuts from a health-food store. Nut oils are great for imparting a deep flavour - just be sure to use sparingly. Drizzle over a finished dish, but don't saute with them as the heat destroys their nutrients.

Storage

Nuts and seeds go off quickly, so store them in airtight containers in a cool, dry spot, away from light. The refrigerator or freezer is ideal for up to a few months. But be sure to taste before using: off nuts will be bitter and oily.

Preparing

Shelling: An old-fashioned hinged nutcracker is best for hard shells. Sometimes putting the nuts in the freezer for a few hours makes the shells easier to crack.

Roasting: To bring out nuttiness, roast in a 180°C oven until fragrant and golden (5-10 minutes). Cool, store in the fridge, and use within a few days.

Skinning: Skin or no skin is an issue of personal preference. If you want a cleaner look for ground nuts, like hazelnuts and walnuts, lightly roast and then rub the nuts vigorously in a clean, dry towel to remove their skins. For almonds, first blanch them, then remove their skins.

Grinding: If a recipe calls for ground nuts, use a cheese grater. If you opt for the food processor, use quick, short pulses so you don't wind up with nut butter.

Using

There are thousands of ways to enjoy nuts and seeds. Straight out of your hand or spread on a sandwich are two favourites, but they can be used in everything from salads to desserts…

Toast pine nuts until fragrant and sprinkle over a salad.

Sprinkle 30g mixed nuts over your cereal or muesli.

Add a sprinkling of peanuts to low-fat yoghurt.

Add ground nuts to steamed vegetables for extra crunch.

Instead of croutons, use nuts in salads or soups.

Add protein to a vegetarian pasta dish with chopped nuts.

Sprinkle some almonds over chicken and vegetable stir-fry.

Mix chopped nuts and dill into low-fat cream cheese for an easy spread.