The most common choices of food during a hiking expedition or a camping trip are either a granola bar or a trail mix. The major portion of these snacks are nuts and seeds. With prolonged periods of walking and unpredictable weather, we need a lot of energy to keep up with our adventurous activities and nuts are one of the most excellent natural sources of energy. They are nutrient-dense and dry, single-seeded fruits enclosed in a tough outer layer. Unless they have a very high oil content like peanuts or hazelnuts, they usually do not tend to go bad for a long period making them a perfect snack for long journeys and an invaluable source of energy during the cold winter months.
Ever wondered why Squirrels store a stash of nuts for the winter?
History of Nuts as an Energy Source
Nuts and seeds have always been an important energy source throughout history. They were a primary part of the human diet during the early years of foraging. Almonds and pistachio nuts are even mentioned as far back as biblical times. Historians believe that nuts were among the first plants harvested by humans when they started agriculture. The ancient Greeks and Romans included a major portion of nuts in their diets and valued them for their long shelf life, especially during winter and generous nutritional density. Ancient Romans gave sugared almonds as gifts during weddings, and this custom is still used to this day. The Age of Exploration in the 15th century played a significant role in discovering different kinds of nuts from all over the world like cashews, pecans, peanuts, brazil nuts and macadamia.
Nutritional Profile of Nuts
The main reason why nuts provide an ecilent energy boost despite their small size is their rich nutritional profile. These high-calorie snacks consist of a combination of healthy fats, proteins, vitamins, minerals, and fibre.
Healthy Fats
Nuts are high in monounsaturated and polyunsaturated fats, especially omega-3 fatty acids which are heart-healthy fats that provide a concentrated source of energy.
Protein Content
Nuts are a good source of plant-based proteins essential for muscle repair, maintenance, and overall body function.
Dietary Fibre
Nuts are rich in dietary fibre, which aids in digestion, promotes a feeling of fullness and helps maintain a steady release of energy.
Vitamins and Minerals
Nuts contain various vitamins and minerals with the most common being vitamin E, magnesium, phosphorus, and potassium. These nutrients play crucial roles in maintaining overall health and supporting energy metabolism.
Antioxidants
Nuts are rich in antioxidants, such as polyphenols, which reduce inflammation and support sustained energy levels.
Low Glycemic Index
Nuts generally have a low glycemic index, meaning they have a minimal impact on blood sugar levels.
Most Commonly Used Nuts
There are hundreds of different types of nuts found all over the world and each has its own nutritional properties and calorie content. However, some are more commonly used and can be found at your local grocery store.
Almonds
578 calories per 100g
Almonds are one of the earliest nuts to be cultivated and are native to the Middle East. In the mid-1700s, the Franciscan priests brought almonds to America during their missions and planted almond trees along El Camino Real, the road that stretched along the California coast. Today, California provides roughly 80% of the world’s almond supply. Almonds are a versatile ingredient in both sweet and savoury dishes. They can be used whole, sliced or chopped to add a crunchy texture to salads, pilafs, and main dishes. They can be ground into Almond flour, a gluten-free alternative, which is widely used in baking recipes, such as cakes, cookies, and granola. Almonds are also used to make marzipan and almond paste, which are often used in the production of confections, cakes, and pastries. Almond milk is a popular non-dairy milk alternative in cafes and many recipes. It is made by blending almonds with water and straining the mixture to remove solids.
Cashew nuts
553 calories per 100g
The cashew nut grows in a shell hanging under a fleshy, pear-shaped fruit that is yellow, orange or red. They grow in tropical climates like Brazil, India, Mozambique and Vietnam.
Fun Fact - Cashews are in the same plant family as poison ivy and poison sumac, and their itch-inducing oil is contained in the shell. That’s why you will only find shelled cashews for sale.
Cashews have a rich and creamy texture along with a mild sweet taste. It is a key ingredient in many Thai and Indian dishes used often in stir-fries or rice dishes and as a paste for making rich curries or can be used to make dairy-free ice cream and cheesecakes.
Pistachio nuts
557 calories per 100g
Pistachios are small, green-coloured nuts encased in a hard, beige shell that splits open when the nut is ripe. They are native to the Middle East, particularly Iran which is the largest producer of Pistachios. They are a staple in Middle Eastern cuisine, where they are used in a variety of dishes, including pilafs, stews, and sweets, especially the Baklava, a decadent layered pastry. In some cultures, pistachios are associated with good luck and prosperity and are a popular ingredient in desserts worldwide from Mithai in India to French Patisserie.
Walnuts
654 calories per 100g
Walnuts are considered the earliest nuts known to man with their origin dating back to about 7000 BC in Persia. Considered food for the gods in Roman times, walnuts were named “Juglans Regia” in honour of Jupiter.
Walnuts have a rich, slightly bitter flavour that works well in both sweet and savoury dishes. They are most commonly used in baking or salads. The slightly bitter flavour of walnuts is caused by a non-harmful tannic acid in the skin of the nut. It can be easily removed by blanching the walnuts in boiling water before use.
