Another Delicious Reason To Love Nuts

Bowl with Brazil nuts on wooden table

I’m nuts about nuts, but some of them are better for us than others. Almonds, walnuts, pistachios, and pecans are all great for helping to control blood sugar. Nuts may be small in size and have relatively high levels of calories and fat, but they are nutrient dense. They are full of protein, unsaturated (healthy) fat, vitamins and fiber. These factors help keep blood sugar levels low. Healthful as they are, nuts are high in calories, so it’s a good idea to substitute nuts for high-carbohydrate foods, such as croutons or pretzels. Sprinkle them on yogurt and salads, or nibble them for a snack.

Brazil nuts are full of selenium and protein, as well as Omega-3s, which help to keep your skin elastic and hydrated and to reduce swelling and redness.

TS-510390126 Brazil Nutscrop338

Brazil nuts have the highest levels of selenium of just about any food. Selenium is a trace element that tests have shown to provide protection from cancer. The Physicians’ Desk Reference (PDR) says selenium is, “Antioxidant, immunomodulatory, anti-carcinogenic,” which means it protects cells, boosts immunity, and helps fight cancer and heart disease. In addition, selenium helps the body to rid itself of toxic metals like cadmium and mercury. Selenium is difficult to obtain from plant and animal-based foods throughout most of the country.

Unless you’re eating foods grown in the high plains like the Dakotas and Nebraska that have volcanic soil, usually supplements are required to consume the levels of selenium that create benefit.

Brazil nuts are also loaded with protein and Omega-3s, which help to keep your skin elastic and hydrated and to reduce swelling and redness. They have a creamy texture and can be used in most any recipe calling for nuts. Try my luscious recipe for Brazil Nut Tarts for an unforgettable dessert. It’s just one of the delicious, age-defying desserts in my first cookbook, The Age GRACEfully Cookbook.

These tarts, with their hint of lime and rich texture, take Brazil nuts to a new level. I like to make several small tarts from this recipe, but you can make one large tart if you prefer.

Brazil Nut Tarts

Brazil Nut Tarts

Serves 4-8

2 9-in. whole-wheat pie crusts
1 can (12 oz.) fat-free evaporated milk
2 Tbs. tapioca flour diluted in 4 Tbs. water
2 beaten large eggs
2 Tbs. coconut butter
2 Tbs. lime juice (about 1 lime)
1 tsp. lime zest
1/2 cup organic sugar or xylitol
1 cup toasted and finely chopped Brazil nuts

  1. Preheat oven to 350 degrees.
  2.  Line four 5-inch tart shells with the pie crusts. Poke the crusts with a fork and bake until just beginning to brown, about 10-15 minutes. Remove from oven and set aside.
  3. In a bowl, combine the evaporated milk, diluted tapioca flour, and the eggs. Whisk together until smooth.
  4. Cook the tapioca mixture in a double boiler over medium-high heat, stirring constantly, until thick, about 20-25 minutes.
  5. Add the coconut butter, lime juice and zest, and sugar substitute and continue cooking and stirring for 10-15 minutes. Remove from heat and stir in the nuts.
  6. Pour the mixture into the precooked tart pans and bake at 350 degrees until firm and golden brown, about 20-25 minutes.

About Grace O

GRACE O is the creator of FoodTrients®, a unique program for optimizing wellness and longevity. She is the author of two award-winning cookbooks – The Age Gracefully Cookbook and The Age Beautifully Cookbook, which recently won the National award for Innovation from the Gourmand World Cookbook Awards. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 20 years in the healthcare industry. Visit to learn more. Email us at
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