Peanuts are about 25 percent protein and very rich in nutrients. Their fat content is about 50 percent of the nut, about 20% saturated, 80% unsaturated. The B vitamin content of peanuts is better than that of most nuts, probably because they are a bean. Potassium, magnesium, and phosphorus are highest of the minerals, while calcium, iron, zinc, copper, and manganese are also found in substantial amounts. 

Peanuts are sold oil-roasted, dry-roasted, blanched, and boiled (boiled peanuts are very popular in peanut-growing regions). A mild roasting of the peanut may make it a little easier to digest and not lower the nutrient value too much. Peanuts are always sold partially defatted. They are roasted under pressure in safflower or sunflower oil, a process which--strange as it seems--removes about 60% to 80% of the fat. Defatted peanuts are available salted and unsalted. There are a number of peanut products available, primarily peanut oil and, of course, peanut butter.

Peanuts, in and out of the shell, are in supermarkets year round. Shelled peanuts are sold vacuum packed in cans, jars, and in small, snack-size bags. Peanuts in the shell, roasted or unroasted, are sold in bags and sometimes in bulk in the supermarket produce department.

The greatest consideration when handling peanuts is providing proper storage at home. The high fat content of peanuts makes them susceptible to becoming rancid from prolonged exposure to heat, light, and humidity. It is important to discard peanuts that are discolored or even slightly moldy or rancid since they can be easily contaminated by aflatoxin, a mold that has been linked to cancer in laboratory animals, though not in humans. 

Shelled peanuts should be refrigerated once the vacuum-sealed package is opened. A jar should be closed tightly. Transfer peanuts from non-recloseable packages to plastic bags or freezer containers. Shelled peanuts will keep for up to one year in the freezer. If they are properly wrapped, freezing will not significantly affect their texture or flavor. They need not be thawed for cooking purposes. Nuts for eating should be thawed at room temperature and then toasted or freshened in the oven briefly before serving. 

Do not chop whole peanuts until you are ready to use them.

Raw unshelled peanuts, however, keep very well for about six months if stored in a cool, dry place.

PECANS: Pecans contain small amounts of vitamins A, E, and C, niacin, and other B vitamins. They are low in sodium and high in most other minerals, including zinc, iron, potassium, selenium, and magnesium. Copper, calcium, and manganese are present as well. Good quality pecan halves are crisp and plump. Use in pies, cookies, and muffins; granola and hot cereals. Top off bitter greens, and savory grain pilafs. Store properly to retain freshness; tend to go rancid quickly.

PINENUTS: Also known as pignolias and pinon. The pine nut is the seed of the stone pine. Creamy in appearance and contains a light pine taste. Often in utilized Italian, Spanish, and Middle Eastern cooking.

PISTACHIOS: A good source of B vitamins (very little vitamin A), oleic acid, calcium, magnesium, iron and folic acid, a compound that lessens the risk of heart disease. Pistachio nut in its natural state, is green with a tan shell. During the l930's some pistachio distributors began dying the shells red to make their product stand out and to hide blemishes created during harvesting. This practice continues today, as that red shell is still what many customers recognize. Since the shells split open naturally when the nuts are ready for harvest, and the dye is applied following that, you may want to consider looking for the tan shells in their natural state - with the green nut. Pistachios can add flavor to any of your favorite recipes. They add taste, texture and color as well as good nutrition!

WALNUTS: Native to Asia and grow on walnut trees inside green pods which turn brown and wood like when dried. The walnut is about 65 percent fat, with over 75% of that being valuable unsaturated fat, with essential fatty acids. Walnuts are very versatile as they can be eaten raw or used in baking, and cold pressed walnut oil is a very good cooking oil. Walnuts have a modest mix of vitamin A, the Bs (including biotin), C, and E. Their mix of minerals is similar to that of most of the other nuts, with many at good levels. They are also very high in potassium and iron. Use in cookies, breads, muffins, granolas and hot cereals. Top off grains and beans, or add to stuffing. Sprinkle over green salads with goat cheese. Store properly to retain freshness; tend to go rancid quickly. 

ANISE SEED: (Pimpinnella anisum): (seeds) Most of the 'licorice' flavor in candy actually comes from anise. Licorice candy contains very little 'licorice'. Mexico is the world's largest producer of anise.

ANNATTO, ANNATTO SEED: Annatto is a tropical American tree whose seeds are used to produce a food coloring used in cheese, margarine, butter, rice and smoked fish. Annatto is widely used in Latin America and the Caribbean cuisines as both a coloring agent and for flavoring.   Central and South American Indians used the seeds to make a body paint, and as a lipstick. (also called achiote, and lipstick tree).

CARAWAY SEEDS: (whole) Intense, aromatic flavor. Curved, anise-like seed popular in German and Austrian cooking. Caraway is a member of the parsley family. Caraway seeds are not actually seeds, but the small ripe fruit of the caraway plant. The 'seeds' are used in cakes, cookies, breads, cheese, sauerkraut, pickles, condiments, meats, and kummel, a caraway flavored liqueur and aquavit.Caraway seed is also utilized in preparing some cheeses and liqueurs.

Caraway seeds have been found in lake dwellings in Switzerland dating back up to 8,000 years ago. The ancient Romans used the root as a vegetable.

Caraway seeds yield an essential oil that is used to flavor candy, mouthwash, toothpaste, soap and perfumes.

CARDAMOM: (whole pod, seeds, ground). Pungent with slight menthol flavor. Used in Coffee, curry, custard, fruits, Scandinavian breads.

COCONUT: They are the stones of the fruit and have a hard inner shell which includes coconut milk surrounded by a bright, white, crunchy flesh. In Thailand they are called a maprao. They are thought to be native to Indonesia or Malaysia, but they now grow freely in all the tropical regions of the world. They are used for coconut juice when young and coconut cream when mature. Coconuts are green when young and brown with the hard inner nut when ripe. 

Pick a coconut that is heavy for its size, and shake it -- you should hear liquid sloshing around. The more, the fresher it is. Don't select ones with damp or moldy eyes or cracked shells. Whole coconuts can be stored for 1 month at room temperature. Fresh coconut meat can be stored in the refrigerator for up to 5 days, and frozen for up to 6 months, in an airtight container. However, fresh coconut juice must be refrigerated and used within 2 days. After opening, keep canned, packaged, or dried coconut in an airtight container. Canned or packaged coconut keeps 5 to 7 days, and dried coconut keeps 3 to 4 weeks in the refrigerator.

POPPY SEEDS: (whole). Poppy seeds have a slightly nutty aroma and taste, and their pleasing blue-gray color and mellow crunch, makes them popular in baking recipes. They are found in the heads of the poppy plant, which is a native of Asia Minor. It was known to the ancient Greeks, and reached India and China by the eighth century. The main areas of cultivation are now in India, China, Asia Minor and the Balkans. Opium is one of the most valuable medicines available in the sap of the poppy plants and if properly administered, can serve as a very useful drug.

Poppy seeds are usually soaked in milk or oil or ground before using in a recipes and fillings. Soaking softens their tough outer coating, so that their unique flavoring compounds could be more easily released by baking temperatures. Grinding, or course, mechanically accomplishes the same process.

Be careful !! Poppy seeds add plenty of calories and fat to a recipe. Two tablespoons have: 107 calories, 2 grams fat and 6 milligrams cholesterol. If you are concerned about it, my suggestion would be to use half of the amount called for in a recipe, except for fillings. (I don't bother to !!)