Nuts!
A funny aside and totally unrelated to my article, but as I was researching nuts, I found a website called Tom Cruise is Nuts, which made me laugh.
Nuts are seeds that are covered with a hard shell. Most are the seeds of trees, such as almonds, macadamia nuts, brazil nuts, and walnuts. They are nutritious, containing protein, vitamins A and E, and fiber. They are readily available in most American mega-marts year round in many different forms, in the shell, out of the shell, roasted, raw, chopped, blanched, salted, et cetera, et cetera. In general, you should purchase nuts raw, and roast them yourself in your oven. It is easy, does not take a long time, and allows you to control what is added during the roasting process, thus avoiding sugars and oils that commercial roasters often add to nuts.
Almonds and walnuts are grown extensively today in the Central Valley of California, which is home to the Diamond Foods Company, the Blue Diamond growers cooperative, and the Walnut Board. Pecans are grown in the southern US along with peanuts, although technically peanuts are a legume. Peanut allergies have been on the rise in recent years. Researchers do not know what specifically causes a peanut allergy, but a surprisingly small amount of peanut or peanut shell can cause anaphylactic shock in someone with the allergy.
Brazil nuts grow in South America, and are very high in fat. They are harvested from a large, woody, coconut-like fruit.
Macadamia nuts are grown commercially in Hawaii, and are expensive in part because they are difficult to extract from their shells. When my family visited Maui several years ago, a tour guide told us that families will often supplement their incomes by planting a macadamia nut tree and selling the harvest of nuts to a commercial processor. 
Pine nuts originated in the Mediterranean region, but grow now all over the world. Vital in pesto sauce, they should be stored in the freezer because they go rancid very easily.
Nuts are an important part of a vegetarian’s diet because they are a great source of protein. Peanut butter is a staple of most kid lunches, but we find nuts used in so many other things besides nut butters. Add a handful of nuts to a salad, or in your favorite stir-fry for an instant protein boost.
Nuts are a great snack as part of a healthier lifestyle, but as they are high in fat, you should indulge in them in moderation. I purchase almonds from a wholesaler in my area, and when I bring the three pound bag home, after roasting them in my oven, I put them into individual serving sizes in zip top bags so that they can be enjoyed at will. Yes, it is a lot of work, but the benefit is that each time I eat the almonds, I know I’m not overindulging. I follow directions on the back of the bag for roasting them in my oven, but the basic instruction is to allow them to roast on a cookie sheet for 12-15 minutes at 350 degrees, stirring once or twice during that time.
Recently, I noticed a recipe on the back of the almond bag for Chili Almonds, and decided to tweak the recipe a bit and give it a shot. There was too much oil in the original, and I like things hotter than hot, so be warned that this is really spicy.
Hot Chili Almonds
2 cups whole almonds
2 Tbsp olive oil
1 Tbsp chili powder
1-1/2 tsp garlic powder
2 tsp black pepper
1 tsp oregano
1 tsp salt
1/2 tsp hot Hungarian paprika
In a small food processor, combine all spices and pulse a few times to combine thoroughly. Place almonds and oil in a frying pan, stirring well to coat. Turn the heat on high, and stir frequently. When the almonds are hot, remove from the heat, add all the spices, and toss to coat. Portion into 1/4 cup serving sizes and store tightly covered or sealed in zip top bags. Makes 8 servings.
