nut shell!!!try this

Take a tip from the squirrels: A handful of nuts can provide you a quick, crunchy portion of wholesome benefits. Squirrels may hoard nuts for the winter, but they munch the tiny snacks all year round. Maybe you should, too!
The nuts and bolts

Nuts should be considered a super food. Why? They're high in protein - but low in saturated fats with no cholesterol. They supply heart-healthy mono- and polyunsaturated fats and serve as flavourful, versatile alternatives to foods high in bad-for-you saturated or trans fats.
Sure, nuts have a well-deserved reputation for being high in calories and fat. But when enjoyed in moderation, nuts serve as healthier options than foods high in saturated or trans fats. Since all fats cost you the same calories, you may as well get as much of your recommended daily fat intake from healthy sources, right? And if it's weight worries that keep you away from nuts, consider this: one study showed that people who eat nuts at least twice a week are at a lower risk for gaining weight than those who rarely eat nuts.
Healthy fat isn't the only thing nuts have going for them, either. Let's shake a few nut trees and see what we can learn about a few varieties:
Peanuts: Well, you can't really shake a peanut tree, since there's no such thing. This very popular nut isn't a nut - it's a legume, making it more like a bean or a pea (hence the name). Since they're legumes, peanuts contain flavonoids, antioxidants associated with health benefits such as reduced cholesterol levels. Like the other nuts on this list, peanuts burst with healthy fat. Eating peanuts regularly can reduce your cardiovascular risks by lowering triglycerides, the kind of fat found in your blood that may harden arteries.
Almonds: An almond tree blossoms with pink and white flowers. The fruit of this flower contains the nut we know as the almond. Almonds are rich with antioxidants and cardiovascular-supporting nutrients. Snack on a few almonds to quell afternoon hunger pangs. Mix almonds into a stir-fried rice dish or spread almond butter on bread. Pairing almonds with foods high on the glycemic index, like bread or rice, can help you to avoid a post-meal blood sugar surge. Almonds are high in oxalates, which can cause kidney stones, so if you are prone to these, stay away from almonds.
Walnuts: Walnuts look like tiny little brains, and they're a very smart snack choice. Walnuts have high concentrations of antioxidant omega-3s, the fatty acids linked to better brain, cardiovascular, and joint health. Snack on a few walnuts in the evening, and you may have an easy time falling asleep. Walnuts contain tryptophan, an amino acid that can inspire sleepiness, and they're a good food source of melatonin, the sleep hormone.
Brazil nuts: Brazil nut trees tower over the Amazon rainforest and some can live over 1000 years. After the tree's large, heavy fruit falls down the 40 or so metres to the forest floor, the Brazil nut will eventually emerge. You need only eat one Brazil nut to get your recommended daily intake of selenium, a mineral that supports thyroid function and protects the body from oxidative damage. And one Brazil nut per day is probably plenty, since getting too much selenium can be harmful.
Cashews: The kidney-shaped nut of the cashew tree contains less fat than most other nuts and is one of the best sources of the mineral copper, an antioxidant crucial to our bodies' utilization of iron.
Hazelnuts: Though they have a bit more fat than other nuts, the creamy flavour of hazelnuts makes them a popular ingredient in candy, coffee, ice cream, and other sweet treats. Eaten raw, hazelnuts are a crunchy source of potassium, which helps our muscles and nerves function properly.
Pistachio: Pistachios have lent their distinctive flavour to foods for thousands of years, and the Queen of Sheba apparently hoarded all pistachios in her realm. She could've done worse for a snack: One ounce of pistachio kernels contains only 158 calories and 13 g of fat, 11 g of which are the healthier kinds of fat. Moreover, one study showed that people with high cholesterol who eat 2 to 3 ounces of pistachios per day over a 4-week period can improve their cholesterol levels and reduce their cardiovascular risk.
Don't go too nuts: a few things to keep in mind

  • Nuts are meant to be eaten by the handful, not by the bushel or the bag. And a handful amounts to about one ounce of nuts.
  • Nuts should be considered a replacement fat, rather than an additional fat.
  • Portion out a few for a quick energy boost in the afternoon or toss a few into your breakfast cereal or oatmeal. Toss a handful into a stir-fry.
  • Prefer smooth to crunchy? Pulse some in the blender to mix into a smoothie. Or spread nut butters onto whole-grain bread or crackers for a sandwich or snack. Peanut butter isn't the only nut butter on the shelves. Try almond butter, cashew butter, or the hazelnut-and-chocolate varieties for an especially sweet treat.
  • Avoid the salted or oil-roasted varieties. Go raw.
  • There are many other nut trees out there wielding tasty treats, like pecan, macadamia, and pine.
  • Be aware of nut allergies when cooking with nuts or sharing treats with friends and family.