By Pam Turczyn

Walking into the Co-op to purchase ingredients for my favorite snack, cacao-nut and seed bites, I am greeted in the bulk foods section by an array of 15 varieties of nuts and six different kinds of seeds. Wow! Bringing my own container and filling it from a bulk dispenser is a wonderfully sustainable way of purchasing some of these nutrition-packed foods.  

You probably know that nuts and seeds are high in protein and healthy fats. They also contain good amounts of magnesium and other minerals, B vitamins and heart-healthy phytosterols and polyphenols. Let’s consider some other questions about nuts and the differences between the varieties offered at the Co-op.

What is the difference between nuts and seeds? The short answer is that nuts are a subcategory of seeds. Both carry all the instructions required, when planted, to grow into a mature plant or tree. Nuts, however, have a hard outer shell surrounded by a protective, fibrous husk. The total package is considered to be the tree’s fruit. Read more on the differences here. 

Which is better: raw or roasted? Nutritionally, they are about the same. Roasting lends a crisper texture, deeper flavor and irresistible aroma. Some nuts, including almonds, are easier to digest when roasted. Plus, roasting eliminates the possibility of harmful bacteria. However, roasted nuts should be eaten while fresh, before the oils have a chance to become rancid. One way to ensure freshness is to buy raw nuts and roast them yourself at a low temperature. Walnuts, hazelnuts and pecans can be eaten raw. You can read more on the raw vs. roasted here.

Is “raw” really raw, or is it pasteurized? Well, that depends on the type of nut. In California, the source of 82 percent of the world’s almonds, state law requires that almonds be either steam pasteurized or treated with polypropylene oxide gas (PPO) in order to prevent foodborne diseases. PPO was previously used as a racing fuel (!) but, luckily, organic nuts are never treated with it. 
It is a widespread practice to steam or boil cashews to safely remove their shells, which contain a toxin called urushiol. (Fun fact: urushi means “lacquer” in Japanese and, in fact, lacquer can be made from cashew shells.) Hazelnuts are, also, often steam pasteurized. Read more about pasteurized nuts here.

Why are raw nuts and seeds sometimes soaked overnight? While raw nuts and seeds have vitamins and enzymes that may be lost by heating, they also contain phytic acid and enzyme inhibitors that protect the seed until it is ready to germinate. They also bind with minerals, making those nutrients difficult for us to assimilate. Soaking overnight in warm purified water and a pinch of sea salt will make raw nuts and seeds more easily digestible and their nutrients easier to absorb. After soaking, they can be put in a dehydrator to restore crunchiness or they can be used to make a high-protein vegan pate or spread. Learn more about soaking nuts here. 

Here is a handy list of the nuts and seeds available in the Co-op’s bulk food section. Please note that prices are from October 2019 and are subject to change.

NUTS

Raw almonds. $11.18/lb. Almonds are the current Queen of Nuts, beloved as a delicious source of protein, antioxidants, vitamin E, manganese and magnesium. Robust marketing by the Almond Board of California, coupled with dietary trends, have created an almond boom. Almond milk has replaced soymilk in popularity and almond flour is frequently used instead of wheat in gluten-free, ketogenic and paleo diets. There are so many things you can do with almonds; here are some healthy recipes to try.

The Co-op’s almonds come from a family–run organic farm and are flash-pasteurized for less than one minute. 

Roasted almonds, salted. $9.45/lb. 

Roasted almonds, unsalted. $$9.35/lb. 

Smoked almonds. $6.56/lb.

Tamari almonds. $9.65/lb. Organic, dry-roasted and flavored with gluten-free tamari soy sauce.

Raw cashews from Central America. $8.95/lb. Did you know that cashew nuts grow on the outside of the cashew fruit? Strange, but true. The kidney shaped nut (actually a seed) has a flavor like no other, buttery and sweet. Use them in Chinese cashew chicken or as a spicy snack. Here are some recipes.  

Roasted cashews, salted. $13/lb.

Mixed Nuts. $8.96/lb.

Mixed Nuts, no salt. $8.96/lb. (Contains no peanuts.) 

Roasted Peanuts, salted. $1.54/lb. The peanut is no ordinary nut. In fact, it is classified as a legume with the unusual quality of having its seed pods growing underground. Native to South America but popular around the world, the peanut is an inexpensive source of protein, oil and an impressive roster of nutrients. Eat them out of hand or cook them into one of these recipes. 

Roasted Peanuts, unsalted. $2/lb.

Raw pecans. $11.41/lb. Pecans boast a nutritional profile with 19 vitamins and minerals. With a name originating from the Algonquin language, pecans have a buttery flavor that works with both sweet (think pecan pie or butter pecan ice-cream) and savory (pecan-crusted fish or meat) dishes. Here are some recipes.

Pistachios, shelled, raw. $15.09/lb. A relative of the cashew, pistachios are a super food that has been enjoyed since ancient times. They have a distinctive flavor and even more unusual color, beautiful golden green tones that provide a touch of color on Middle Eastern pastries. Here are some recipes. Pistachios are lower in calories than most other nuts and are high in protein and vitamin B6. Read up on the nine health benefits of pistachios here. 

Light walnut halves and pieces. $7.99/lb. The high tannin content of walnuts gives them a slightly bitter flavor that pairs well with both sweet desserts or salads (such as the classic Waldorf) and savory pestos or pastas. Here are some recipes. Look carefully at a walnut and you will notice it resembles a little brain and, in fact, it is packed with nutrients that support brain health.

SEEDS

Chia seeds. $6.69/lb. Yep, these are the very same seeds that grew into the fur on your last-century Chia Pet! Before that, they were highly prized by the ancient cultures of Central America; chia means “strength” in the Maya language. Even now, the Tarahumara tribe of Mexico is well known for their marathon runners who drink a concoction of chia seeds, lemon juice and water (known as iskiate) to give them stamina. When mixed with any liquid, chia seeds form a gel, making it a good egg substitute or thickener for puddings. Here are some chia seed recipes.

Golden flaxseed. $2.32/lb. Beautiful to behold, golden flax seeds are valued for the high amounts of Omega-3 fatty acids, particularly alpha-linolenic acid, they contain. That means they can help reduce inflammation leading to heart disease or arthritis. Flaxseeds are also rich in lignans that are thought to help prevent cancer. Grinding them just before use is the best way to insure digestibility. As with chia seeds, flax seeds form a gel when soaked in water. Read up on reasons to eat more flaxseed here. 

Pinenuts. $12/lb. They really do come from pine trees! A delicious and heart-healthy food that has plant sterols known to help lower LDL cholesterol, pine nuts also contain beneficial fats, magnesium and vitamin E. They are featured in many traditional recipes, from my Lebanese grandmother’s kibbe to Italian biscotti di pignoli to Korean pine nut porridge. Here are 35 recipes you can try. 

Pumpkin seeds (pepitas). $3.07/lb. Pumpkin seeds are a nutritional powerhouse and have several health benefits. They are the premier natural source for magnesium, an important mineral that most Americans don’t get enough of in their diets. Pumpkin seeds can be used in myriad ways, from granola, to a garnish to a crust: here are 22 suggestions of ways to use pumpkin seeds.

Sesame seeds, raw. $2.30/lb. With an ancient history of cultivation, sesame seeds come from the pods of a flowering plant and are featured in cuisines the world over. They share many of the health benefits of other nuts and seeds but are especially high in calcium and copper. Read more here. 

Raw sunflower seeds, hulled. $2.64/lb. The seeds in a sunflower grow in space-efficient Golden Spirals with the number of clockwise and counterclockwise spirals corresponding to the Fibonacci Sequence. Nutrient dense, they are especially high in Vitamin E and selenium and have many health benefits. They can be toasted to increase crunch and flavor or soaked overnight and made into a paté. Try this recipe for yourself.