Nuts are a staple of Mediterranean cooking. In this region, you’ll ﬁnd nuts and peanuts pureed into sauces to make them extra-creamy, served on a cheese plate to accompany traditional cheeses, sprinkled over salads and porridges, and tossed with pilafs and pastas.
Additionally, nuts and peanuts are nutrient-dense foods. They contain heart-healthy unsaturated fatty acids, plant-based protein, ﬁber, vitamins, minerals, and polyphenols (antioxidants found in plants). Researchers from the landmark Prevention with Mediterranean diet study found that a Mediterranean diet including tree nuts, primarily walnuts, was associated with an approximately 36 percent lower risk of cardiovascular events (myocardial infarction, stroke, or cardiovascular death) when compared to a low-fat diet. From almonds to walnuts, here are a few ideas for incorporating healthy Mediterranean nuts and peanuts into your cooking.