Spicy Nuts

By the Mystic Chef, Cynde Margritz

It's great to be NUTS!! Nuts aren't crazy, especially for the holidays! They're versatile, satisfying, nutritious, and delicious. Do the squirrel thing and keep a few bags of nuts stashed in the kitchen. You'll be prepared for any occasion from hungry family members waiting for your holiday meal to party guests nibbling with cocktails to kids wanting a quick snack.

PRETTY SQUIRRELY

Like squirrels, mankind discovered long ago that nuts taste good, store well, and can keep you going when other foods are scarce. High in fat and calories, nuts faded from popularity during the low-fat diet crazes of past decades. Today, nuts are once again recognized for their nutritional contribution. Nuts can reduce the risk of heart disease through lowering cholesterol. Their high monounsaturated fat levels have been shown to favorably affect the ratio of HDL (the "good" cholesterol) to LDL (the "bad" cholesterol).

GO NATIVE

Go native with this month's featured recipe! Pecans are our most widespread native nut. Long before Columbus discovered America, they grew wild along the riverbanks of Texas and Mexico and gradually spread east and north. Spanish and French explorers reported that Native American tribal migrations were timed around the harvesting of pecans. These nuts provided the tribes with nearly their entire subsistence for several months of the year.

Nutritionally, they were in luck; pecans provide protein (3 g), carbohydrate (4 g), fiber (3 g), fat (20 g - remember it's the good fat) and a substantial host of minerals (iron 4%, phosphorous 8%, magnesium 8%, zinc 10%, copper 15%, and calcium 2% of the daily requirement) per 1-ounce serving (about 20 pecans or 1/4 cup). They also provide 10% of the daily requirement for the B-vitamin thiamin.

Commercial production of pecans did not begin until early in the 19th century when colonial gentleman farmers planted pecan trees. Early pecan candy makers reportedly relied on Native Americans for pecan supplies that were often delivered wrapped in deerskins. Major pecan producing states today are Georgia, South Carolina, New Mexico, Louisiana, and Alabama. Florida also produces several million pounds of pecans annually.

THIS NUT COULD HAVE BEEN A TREE SOMEDAY

In traditional Eastern nutritional philosophy, the nut or seed is regarded as a living and perfect food, the spark of life. Nuts are heavy and grounding and are used to tone the body and add strength. Ideally, nuts are to be used in moderation to achieve balance, particularly in windy, winter months. Toasting brings out the flavors of nuts and lightens them energetically.

ACHIEVING BALANCE-SPICE IT UP!

The addition of a hot and spicy spice mix to nuts makes them a more balanced food. The spices add expansive chi (energy) and drying and warming qualities that balance the heavy and grounding aspects of nuts and make them more digestible. The hot/pungent flavor of black pepper stimulates a warming flow of energy in the body and opens the pores. Oregano, basil, and thyme also have aromatic lightening powers. Garlic is pungent and dispersing.

Spice blends have been around since the beginning of recorded history. With the modern availability of commercially prepared blends, many of us would never think to mix up our own. It is actually very quick, simple, and rewarding to customize your own signature blend. You can start by borrowing from familiar cooking styles and cultures where many home and commercial cooks pride themselves on their prize spice blends. Cajun spice blends are very popular (BAM!!) and an easy place to start. The base is typically paprika, garlic, salt, and cayenne to which other aromatic spices are added. Another easy place to start is with familiar Italian blends.

I had the privilege to meet the master of Cajun seasonings (and really neat personable guy), Paul Prudhomme, and asked him for some tips on how to know when you've got the blend right. Check out my interpretation of his advice below in Tip #5 "how to make it yours". You'll be surprised at the almost magical results you get once you start blending spices.

NUTTY TIPS:

1. Hulled or shelled nuts lose their nutrients and become rancid (a deterioration in quality caused by oxidation and other processes) quickly once hulled or shelled. Rancidity can cause irritation of the stomach and intestinal lining. Rancid nuts also contain free radicals that can contribute to poor immunity, cancer, and other chronic diseases. Besides that, they just don't taste good!

To help prevent rancidity, 1) buy nuts in season, 2) store nuts in the freezer, 3) purchase shelled nuts in small immediately needed amounts, or 4) get cracking - buy whole nuts in the shell and hull as needed. Taste can be a pretty good indicator of rancidity. If nuts taste "off" or lacking in flavor, toss them for you own good health and flavorful eating. Rancid nuts cannot be rescued by toasting. Nothing brings back their flavor.

2. Buy organic nuts if possible, especially if you enjoy eating nuts often. Poisons and toxins tend to accumulate in all seeds. I particularly recommend organic nut butters for health and great taste. Almond butter is really delicious and a pleasant change from peanut butter.

3. Lightly roasting nuts brings out their full flavor, makes them easier to digest, and increases their warming qualities. Spread them in a single layer in a pan with sides (a large cake pan or pie pan or oven safe skillet will work) and roast them in a preheated 350 degree oven for about 10 minutes, stirring once, or until fragrant. Nuts can also be toasted in a skillet over medium low heat until they are lightly browned. This will only take a few minutes, so the nuts need to be watched and stirred constantly.

4. How to make the spice blend yours:
You can easily customize your blend by:
- increasing or decreasing salt
- experimenting with different ground peppers if you'd like more heat. There are many choices. For example, powdered habenero powder adds heat without the harshness and acidity of cayenne. Chipotle (smoked jalapeno) powder adds a hot, smoky heat. Ground dried peppers can be made yourself from dried peppers or purchased from Paul Prudhomme or Penzey's spices. Both are available on-line.
-substituting one leafy herb for another. For example substitute thyme or rosemary for basil. Each will have a very different effect.

5. How do I know when the spice is right? You've got the mix right when it pleases you. Generally you want to be able to taste all the components without one spice dominating. It should be a multi-dimensional parade of flavors as you taste the different spices that make up the blend. Each blend will have a front (initial) taste, a middle taste, and a base note. Some will have an after-taste (oregano produces a bit of an after-taste typically). It's kind of like perfume making or wine tasting; it's an art and only developed by practice. Fortunately spices are inexpensive and it's easy to keep trying until you get it right.

Go NUTS this holiday season!! Surprise your guests and family with "Native Nuts Gone Cajun" and use your leftover spice blend to spice up the rest of your holiday dishes. Small decorated jars of your personal spice blend make a great unique host/hostess gift. Happy holidays and bon appetit!!

THE RECIPES

Basic Cajun Spice Blend

Prep time: 10 minutes (or less)
Makes: 2 Tbs., plus 1 teaspoon
Hotness level: Mildly hot

1 tsp. freshly ground black pepper
1/2 tsp. garlic powder
1 tsp. dried thyme
1 tsp. dried basil
1 1/2 tsp. salt
1 tsp. onion powder
1 tsp. paprika
1/4 tsp. ground red (cayenne) pepper
(plus more to taste)

Preparation Note: The easiest way to make a quantity of freshly ground black pepper is in a small spice/coffee mill.

1. If your garlic powder is newly purchased and fresh (fresh garlic powder is white rather than tan) you will need to toast it to mellow and round out the flavor. Place measured garlic powder in a small skillet over medium heat and "toast" until the garlic powder turns from white to tan. This will happen in a matter of seconds so watch carefully and remove it from the stove as soon as it begins to turn color.
2. Combine toasted garlic with all the remaining ingredients in a small bowl. Blend well. Taste and add cayenne to increase hotness to your liking.
3. Store in small glass jar or tin for up to three months. Enjoy in recipes or sprinkled on popcorn or other favorite foods.

Native Nuts Gone Cajun!

Prep time: 10 minutes
Makes: 1 1/2 cups spiced nuts

1 6-oz pkg. (1 1/2 cups) pecan halves
2 Tbs. unsalted butter
1 1/2 tsp. Cajun spice blend

1. Preheat oven to 350 degrees F. Melt butter in medium-sized skillet over medium heat (If you use an oven-proof skillet it can go directly into the oven in the next step). Stir in spice blend and mix well. Add pecans and toss until coated.
2. Transfer pecans to pie plate if necessary and bake in 350 degree oven for 10 minutes. Nuts should turn a little darker color, but not blacken or burn.
3. When nuts are cool enough to taste, but still warm, taste and increase hotness and/or saltiness to your liking. Store in glass jar or tin for best flavor retention. Keeps for several weeks.

Italian Spice Blend
Prep time: 5 minutes
Makes: 5 1/2 tsp. blend

1 tsp. thyme
1 tsp. basil
1 tsp. freshly ground black pepper
1 1/2 tsp. salt
1 tsp. onion powder

1. Blend all ingredients in small bowl. Store in small glass jar or tin for up to three months.

Native Nuts Gone Italian

Prep time: 10 minutes
Makes: 1 1/2 cups spiced nuts

1 6-oz pkg. (1 1/2 cups) pecan halves
2 Tbs. unsalted butter
1 1/2 tsp. Italian spice blend
Parmesan cheese to taste (about 1 Tbs. or more)

1. Preheat oven to 350 degrees F. Melt butter in medium-sized skillet over medium heat (If you use an oven-proof skillet it can go directly into the oven in the next step). Stir in spice blend and mix well. Add pecans and toss until coated.
2. Transfer pecans to pie plate if necessary and bake in 350 degree oven for 10 minutes. Nuts should turn a little darker color, but not blacken or burn.
3. Immediately after removing nuts from oven, sprinkle with Parmesan cheese to taste. Store in glass jar for best flavor. For best flavor consume within three days. Omit the Parmesan cheese if you'd like to store the spiced nuts for longer.

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Cynde Margritz is the Mystic Chef. She is a holistic food writer, cooking instructor, and personal chef based in central Florida. Her unique perspective includes appreciating the origins of food, as well as its nutritional, energetic, and pleasurable aspects. Her specialty is empowering people to have fun creating the foods that nourish their body and soul.

Cynde's spiritual journey into food alchemy began with the miracle of an Easy Bake Oven (who knew the power of a light bulb?), took an off-planet turn researching how to grow food in space for NASA, and came back to her roots to develop tantalizing recipes for hungry Earth-bound humans.

Cynde is currently working on a cookbook with a personalized approach. It will blend the best of Ayurveda, Chinese medicine, Mediterranean and French cooking. Her husband Marc and an Indigo Dog named Kasper taste test everything. Cynde offers cooking consultations with customized recipe packets and is looking for volunteers to participate as part of an extended test kitchen. Cynde may be contacted at 321/459-2108 or via email.