Researchers working on the Framingham Heart Study found that people who eat nuts frequently, about four or five times a week, have lower cholesterol levels than those who never eat nuts. Even consuming nuts once or twice a week showed improved cholesterol levels than the non-nut eaters.

Nuts also offer enhanced satiety. These sassy little patties are stout enough to stand on their own and offer a delicious, well-rounded meal served with a steamed vegetable and a tossed salad. Sandwich lovers will appreciate these flavorful patties, too. Tuck them into a pita and top with chopped tomatoes, onions, and lettuce. Cook the wild rice a day ahead and the patties will practically make themselves. Then measure and set aside the cooked rice needed for this recipe. The leftover rice can be used in a salad or reheated for another meal.

Sesame Nut Patties

Yield: 9 to 11 (3-inch) patties

• 3 1/4 cups water, plus more as needed, divided
• 1 cup wild rice
• 1 teaspoon salt

• 1 cup coarsely chopped walnuts
• 2/3 cup cashews
• 1/3 cup pistachios

• 1 tablespoon psyllium husks
• 1 tablespoon plus 1 teaspoon soy sauce
• 3/4 teaspoon chili powder
• 1/2 teaspoon dried oregano
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon dried thyme

• 1/2 cup hulled sesame seeds

• Lettuce leaves

1. Lightly oil a large baking sheet and set it aside. Combine 3 cups of the water with the wild rice and salt in a 2-quart saucepan. Cover and bring to a boil over high heat. Turn the heat down to medium-low and steam for 50 to 60 minutes, or until the rice is tender. Drain excess liquid. Measure 2 cups of cooked wild rice for the recipe and set it aside. (Store the remaining cooked rice in the refrigerator to use for another recipe.)
2. Grind the walnuts, cashews, and pistachios to a coarse meal in the food processor, and leave them in the processor.
3. Combine the remaining 1/4 cup of water and the psyllium husks in a small cup or bowl and stir well to moisten. Set aside for 1 minute to thicken, then add to the processor with the nuts.
4. Add the soy sauce, chili powder, oregano, nutmeg, and thyme to the processor, along with the cooked wild rice. Process briefly until all the ingredients are well combined. Add 1 to 3 tablespoons of water if the mixture is too dry to hold together.
5. Form the mixture into patties about 3 inches in diameter. Sprinkle the sesame seeds on a dish and press both sides of each patty into the seeds. Arrange the patties on the prepared baking sheet.
6. Broil the patties 3 inches from the heat source for 2 to 5 minutes, until golden brown. Watch closely so they don’t burn. Turn the patties over with a metal spatula and broil 1 to 2 minutes on the second side. Serve the patties on a lettuce-lined platter.