NUT-rition in a nutshell

Published 5:30 pm Saturday, October 18, 2014

By Jena Pape

Hy-Vee Dietitian

Did you know that nuts are nutritional powerhouses? Packed with heart-healthy fats, protein, fiber, vitamins and minerals, nuts can be an excellent addition to a healthy diet.

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Looking for ways to eat more nuts?

Power up your breakfast

Add almonds or walnuts to your cereal or oatmeal.

 Make savory snacks

Eat nuts alone or in a trail mix with dried fruits, seeds and grains. Spread peanut butter onto whole wheat crackers or an English muffin. Dip apple slices or celery into your favorite nut butter.

 Sprinkle on salads

Try topping your salads with walnuts, cashews, almonds or pecans in place of croutons, bacon bits or cheese.

 Stir-up your stir-fry

Toss peanuts or cashews into stir-fry to add a little crunch.

 Use as a breading alternative for lean protein

Coat your fish or meat with a base like olive oil, then cover with chopped nuts such as pecans.

 Dazzle your desserts

Use nuts as an alternative to chocolate chips in baked goods such as brownies, breads or muffins.

While nuts are packed with nutrition, they are also rich in energy so it is important to practice portion control by eating in moderation. All nuts are about equal in calories per ounce, so mix and match with almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts. Substitute nuts for another calorie source such as chips or cookies. Since nuts are high in protein, they make great alternatives to meat options as well.

Also, use NuVal scores to trade up for better nutrition in the nut butter category. Fiber and omega-3 fatty acids increase scores in this category, while added sugar, salt and saturated fat drive scores down.

When using NuVal just remember, from 1-100, the higher the score, the better the nutrition. If you would like to tour the store and learn more about how NuVal can help you choose healthier foods, call (507-437-7625) or email ( to set up a time.

Encrusted Salmon Fillets

Servings: 4

All you need

•4 (5 to 6 oz each) salmon fillets

Encrusted Salmon Fillets

Encrusted Salmon Fillets

•2 tbsp Hy-Vee Dijon mustard, divided

•Freshly ground Hy-Vee black pepper, to taste

•1/3 cup finely chopped Hy-Vee chopped walnuts

•1/3 cup Hy-Vee panko bread crumbs

•3 tbsp finely chopped fresh dill

•2 tbsp finely chopped fresh parsley

•4 tsp Hy-Vee Select olive oil

•1/8 tsp Hy-Vee salt

•4 lemon wedges

 All you do

1. Preheat oven to 425 degrees.

2. On a foil-lined baking pan, place salmon, skin-side-down. Brush top of each fillet with 1/2 tablespoon mustard; sprinkle with black pepper.

In a small bowl, stir walnuts, bread crumbs, dill, parley, oil and salt. Divide mixture among fillets and pat firmly onto top of salmon.

3. Bake 12 to 15 minutes or until crust begins to brown and fish flakes easily with a fork.

4. Serve with lemon wedges.

Source: Hy-Vee Seasons Magazine, Summer 2013