Nuts are a perfect choice for flavor, crunch and variety. Chopped nuts can be used in small amounts to flavor breads, muffins, casseroles, cookies, and just about anything. To keep the calories low, toast nuts before adding - this brings out the flavor. In a shallow pan, toast nuts at 350 degrees for five to ten minutes, and stir occasionally. Another way to keep the calories down is to use chopped or sliced nuts.
Sliced nuts can spark up pasta, rice or even turkey stuffing.
In addition to their flavor, nuts provide calcium, iron, fiber, folate, vitamins and two to four grams of protein per ounce.