​Research are based on total intake of nuts, not on consumption of particular types of nuts, so it’s not clear whether eating more hazelnuts, for example, is preferable to eating more almonds. The PREDIMED study (Guasch-Ferré 2013) found that eating a 1-ounce portion of a combination of walnuts, almonds and hazelnuts three or more times per week was associated with significantly reduced risk of death from cardiovascular disease and cancer, compared with a control diet. Other research has shown that people who eat nuts have a lower risk of cardiovascular disease, type 2 diabetes, high blood pressure, gallstones and some cancers (Ros 2010). Nuts have also been shown to reduce cholesterol levels and inflammation.

All nuts are packed with nutrients. They are rich in protein; healthful unsaturated fatty acids; fiber; minerals like potassium; B vitamins, including folate; vitamin E; and many antioxidant and anti-inflammatory phytochemicals. They do vary somewhat in +nutrient content. Peanuts are especially high in protein. Different nuts have different proportions of polyunsaturated to monounsaturated fatty acids. Pine nuts and walnuts are higher in polyunsaturated fatty acids, while cashews, pistachios, almonds and hazelnuts have a higher proportion of monounsaturated fatty acids. The only nuts really rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, are walnuts (Feldman 2002), although pecans do contain very small amounts of ALA. Almonds are higher than other nuts in vitamin E and calcium.

The form of the nut affects nutrient content as well. Nuts with intact skins have higher levels of antioxidants than those without skins, like blanched almonds or hazelnuts (Ros 2010).
There really is no downside to any nut. Eat a variety of the nuts you like, including walnuts for omega-3 fatty acids. Try walnuts in your oatmeal or hazelnuts in your yogurt; add some pistachios in your salad at lunch.
Since nuts are high in fat and calories, you only need a very small amount in a servinging. It is best to consume earlier in the day to allow your body to burn it off.  

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Ginger Halibut
 
Ingredients:
1 1/2 cups low sodium broth
1tbsp finely chopped ginger
1 1/2 cups water
4 green onions, sliced
2 tbsp Salad herb spices
2 halibut steaks
Sea salt and fresh ground pepper to taste
1/2 lemon
2 cloves garlic, mince
​1 tsp dried dill
1 tsp chopped fresh cilantro
1 cup cooked brown rice
 
1. Rinse Halibut with water and lemon

2. Season halibut steak with salt, pepper, dill, garlic and salad herb spices as desired and set aside.

3. Put broth, ginger, water, and green onions into a medium sized, deep skillet and bring to a simmer over heat.

4.When water reaches a simmer, place halibut in the broth and add cilantro. Simmer until fish turns opaque and flakes easily with a fork, approximately 10 mins.

5. Serve fish with ½ cup of the cooked rice, drizzle a small amount of the poaching liquid if desired.
 

Here is one of my favorite morning smoothies. It's easy to make on a busy morning rushing out the door. This green smoothie is packed with carotenoids lutein, which protects our cells from the damaging effects of free radicals, high in omega-3 fatty acids and many other nutrient providing additional health promoting benefits.