ALMONDS + SEASONINGS = PARMESAN????

December 23, 2009 at 8:51 pm (Nut Nutrition, Nut Recipes, Nuts and Health, Vegan Recipes, almonds)
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The versatility of almonds never fails to amaze me. In this recipe for an imitation Parmesan, the almonds become the grounding ingredient that gives the seasonings the ideal base to cling to.

The recipe came from a moment of frustration at the natural food market. Whole Foods dared to be out of the vegan Parmesan I had been using for several years. I was making Cioppino, a plant-based version of Italian fisherman’s stew, and needed the Parmesan for the finishing touch. What on earth was I going to do? That &!*#@!!! market is the only natural food store within reasonable driving distance.

Well, I grabbed my thinking cap—thank goodness it’s always within close proximity—and chose almonds for the base of my Parmesan adventure. Within minutes and a little sprinkle of this and that, an imitation Parmesan was born. It’s a great keeper, too. I’ve kept the Parmesan in a covered plastic container for up to 3 months and still found it just as tasty as the day it was made.

It’s super easy. Give it a try and you’ll even benefit from the power of almonds to bring you good health. As little as an ounce a day helps to lower cholesterol, especially when used in place of foods containing saturated fat. That single little ounce can help to lower the risk of coronary artery disease, sudden heart attack, diabetes, gallstones, and some cancers.

I thought if I could create my own imitation Parmesan, I could easily whip up a batch in the food processor and keep it on hand at all times. This recipe couldn’t be easier and tastes enough like the real thing to put the Italian touch on everything from pizza to minestrone.

Enjoy!

HOMEMADE VEGAN PARMESAN

Yield: about 1 1/4 cups

1 cup whole almonds

1 tablespoon plus 3/4 teaspoon nutritional yeast flakes
1 teaspoon onion powder
1 teaspoon sea salt
1/2 teaspoon garlic powder

1. Place the almonds into the food processor and pulse and process until they become a finely ground meal. Be careful not to over-process or the meal may become almond butter.
2. Add the nutritional yeast flakes, onion powder, sea salt, and garlic powder and pulse until well blended. Transfer to a covered container and refrigerate until ready to use. Refrigerated, the Homemade Vegan Parmesan will keep for up to 3 months.

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I’M HAVING AN AFFAIR– WITH CHESTNUTS!

November 7, 2009 at 5:08 pm (Minerals in Nuts, Nut Companies, Nut Nutrition, Nut Recipes, Nuts and Health, Vegan Recipes, chestnuts)
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I love the versatility of chestnuts. No other tree nut can charm me with its sweetness and its unique potato-like texture that makes a dish like these tasty patties so compelling. Throughout the holiday season, I plan to have a supply of fresh chestnuts on hand. Once cooked and peeled, chestnuts will keep well in fridge for a whole week so I can have them ready to use when I need them for a recipe.

Buying Fresh Chestnuts
One of the neat chestnut growers on the West Coast, Ladd Hill Orchards Organic Chestnuts from Oregon, sells them fresh and dried. They also have a good supply of chestnut flour for anyone who enjoys baking for the holidays ahead. Another item they have available is a chestnut knife that comes in very handy for peeling the chestnuts. I’ve been cooking chestnut dishes for many years and bought my first and only chestnut knife this year. I sure don’t know how I managed without it—well, yes, actually I do. I always ended up with very sore fingers from peeling two or three pounds of cooked chestnuts in one sitting with nothing but a simple paring knife.

Because chestnuts are gaining popularity, some growers have already sold out. Here are other U.S. growers that sell chestnuts harvested from their own orchards: Empire Chestnut Company, Allen Creek Farm, and Girolami Farms Chestnuts.

Awesome Nutrition
Chestnuts totally rock because they’re very low in fat. You’ll never have to worry about gaining weight by eating chestnuts with a total fat content of 0.76 grams for 3 1/2 ounces cooked. That is low, low, low fat for a tree nut. And because chestnuts are about 14% fiber, they help to lower cholesterol.

Calorie wise, that 3 1/2 ounces will deliver 153 calories—not really too bad. At the same time, you’ll benefit from 2.9 grams of protein, 306 mg of potassium, and a good supply of B vitamins like thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, and folate.

Chestnuts are the only nut that contains vitamin C—how about 24.7 mg along with some trace minerals like iron, zinc, and copper, all essential for good health.

Now, let’s get down to some serious cooking. If you’re one who adores cooking and spends a bit of time at it, you probably keep a few things on hand that work into great leftovers. I like to keep cooked grains like pearl barley or short-grain brown rice in the fridge for those spontaneous moments when I feel like composing something unique.

These sweet little patties make a great side dish and can even be the centerpiece of the meal. Serve them with a hearty tossed salad, a steamed vegetable, and a bean dish and you’ve got a fabulously satisfying meal. In keeping with the low fat content of the chestnuts, I’ve also kept the recipe low fat by water sautéing the veggies rather than cooking them the traditional way in oil or some other fat. It didn’t hurt the flavor of the patties one bit—these little babies are very flavorful and retain the natural sweetness of the chestnuts.

chestnutpatties

CHESTNUT PATTIES WITH VEGGIE CONFETTI

Yield: 12 patties

1 large carrot, cut into 1/4-inch dice
1 red bell pepper, diced
1 medium onion, diced

7 ounces firm tofu, rinsed and drained
1 cup coarsely chopped cooked and peeled chestnuts
3/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground cinnamon
Pinch cayenne

1 cup cooked pearl barley or short-grain brown rice

Garnish
Fresh dill or basil

1. Preheat the oven to 350 degrees and have ready a large jellyroll pan lined with parchment paper.
2. In a large, deep skillet combine the carrot, bell pepper, and onion and 1/2 cup water. Water sauté the vegetables over high heat, stirring frequently, for about 7 to 8 minutes, or until the vegetables are softened and the onions are translucent. Add small amounts of additional water as needed to prevent the vegetables from burning.
3. While the vegetables are cooking, combine the tofu, chestnuts, salt, pepper, cinnamon, and cayenne in the food processor and process until smooth and creamy.
4. Add the cooked vegetables, along with the cooked barley, and pulse chop carefully to combine the ingredients well, yet still retain the appearance of some of the diced vegetables.
5. Spoon the mixture onto the prepared baking sheet, forming 12 patties. Bake for 35 minutes, then, use a spatula to transfer the patties to an attractive serving dish. Garnish with fresh herbs and enjoy.

References:
“Nutrients in Chestnuts” Sandra L. Anagnostakis and Peter Devin. Northern Nut Growers Annual Report, 1999.

USDA National Nutrient Database for Standard Reference

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CRANBERRIES—THE BOLD AND BEAUTIFUL MEET WALNUTS—THE OMEGA 3 CHAMPS

November 5, 2009 at 11:52 am (Antioxidants in Nuts, Celebrations, Nut Desserts, Nut Nutrition, Nut Recipes, Nut Uses, Nuts and Health, Vegan Desserts, Vegan Recipes, walnuts)
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If you’re like many people who are starting to plan a Thanksgiving menu, the mention of cranberries brings to mind the standard cranberry sauce that clings to its traditional place on the Thanksgiving table. In many households, that’s where cranberries begin and end their existence—simply as cranberry sauce. Quite often, the convenient can of jellied cranberry sauce is the only association to cranberries people have ever had. I know, it’s easy—just open the can and plop the deep red blob into a bowl and pass it around the table at Thanksgiving—and maybe the canned cranberry sauce will even make a reappearance at Christmas, and maybe not.

But quite honestly, cranberries have a treasured place in my heart because they’re the darlings of the holiday season. In my house, they show up as Spiced Chestnut and Cranberry Nog, Tangy Cranberry Soup, Cranberry Fruit Salad, Spiced Cranberry Salsa, Cranberry Pomegranate Salad Dressing, Cranberry Spread, Hot Cranberry Punch, Cranberry Oat Muffins, and a ton of cranberry desserts like the one I’m sharing below. Putting it bluntly—they’ve got piss and vinegar! That’s verve and pizzazz to the less daring!

Cranberry Health Benefits
Healthwise, cranberries are packed with antioxidants. According to The Cranberry Institute, the antioxidant activity of flavonoids and polyphenols in cranberries works to prevent heart disease by preventing oxidation in the arteries. Those antioxidants protect the body from damaging molecules known as free radicals. Brain cells, too, receive that same protection. Aside from their beauty and versatility, cranberries add awesome health benefits during this winter season, when you want to chase away the sniffles, coughs, and flu.

Walnut Omega 3 Benefits
And when you pair the cranberries with nuts, like walnuts, which are another fabulous harvest delight, you get a double benefit. Walnuts are a rich source of Omega 3 fatty acids that help to reduce inflammation in the arteries. In turn, walnuts help to reduce the risk of heart attack and stroke because they lower cholesterol, especially the LDL bad cholesterol.

The Omega 3 in walnuts also helps to alleviate the pain of arthritis and other inflammatory diseases. Omega 3 works to boost the function of the brain, helping people to perform on a high level, maintain good concentration, and keep the memory sharp. Those who suffer from mild depression may find the Omega 3 fatty acids in walnuts a gentle way to bring relief.

This Thanksgiving, consider adding another dessert to the menu–one that will sit proudly beside the venerable Pumpkin Pie and promise to send quivers of anticipation among the awaiting diners. This exquisite pie from The Nut Gourmet cookbook is beautiful, emits a wonderful aroma, and knocks the socks off with its assertive sweet and tart full-throttle tang.

cranwalnutpie

Toss showy red cranberries, walnuts, and raisins into a pie crust and the result is a stunning dessert that features a zippy sweet-and-tart flavor. This tantalizing treat is an ideal, easy-to-prepare, make-ahead holiday dessert. Cranberries have arrived at the market and will be available throughout the holiday season. Buy several packages and enjoy combining them with walnuts and sweet or dried fruits to temper their tartness. Convenient, ready-to-eat shelled walnuts freshly harvested this fall await your tender touch.

CRANBERRY WALNUT PIE

Yield: 6 to 8 servings

1 recipe Flaxseed Pie Crust (below)

Filling
1 cup raw walnuts, coarsely ground in a hand-crank nut mill
1 12-ounce package fresh cranberries, divided

1/2 cup golden raisins
1/2 cup organic sugar
1/2 cup light brown sugar
1/2 teaspoon almond extract

3 tablespoons cornstarch
2 tablespoons lemon juice
2 tablespoons water

1. Preheat the oven to 350 degrees and have ready a 9-inch metal pie pan.
2. Put the walnuts into a large mixing bowl and set aside.
3. Sort the cranberries and discard any spoiled ones. Wash the cranberries in a strainer and drain them well.
4. Place 1 cup of the cranberries into the food processor and pulse-chop them coarsely. Transfer them to the bowl with the walnuts and add the remaining whole cranberries.
5. Add the raisins, organic sugar, brown sugar, and almond extract and toss well.
6. Combine the cornstarch, lemon juice, and water in a small bowl or cup, and stir to make a runny paste. Add the paste to the cranberry mixture and stir thoroughly.
7. Spoon the filling into the prepared pie shell and bake for 45 to 50 minutes. Cool about 30 minutes. Serve warm, or cool completely and refrigerate until ready to serve.

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The Crust of the Matter
Truthfully, pastry making is a bitch! Some people whip out a pie crust as easy as making smoothies—but not me! It has been such a challenge that for years I tended to avoid making pies at all. That is, until I came up with a few pie dough recipes I could consider friendly to the most timid of bakers. This easy pie dough is impossible to kill. Just toss the ingredients into the food processor and use your fingers to spread it into the pie pan. It’s as easy as that.

You can even use this recipe to make pre-baked pie crust when preparing a no-bake pie. Just spread it into the pie pan and cover the dough with aluminum foil, shiny side down. Weight the foil down with a thick layer of dried beans and bake at 350 degrees for 8 to 10 minutes. The process is called blind baking.

FLAXSEED PIE CRUST

Yield: 1 9-inch pie crust

1 1/2 cups whole-wheat pastry flour
1/2 cup flaxseed meal
2 teaspoons organic sugar (optional)
1/2 teaspoon salt

1/3 cup organic canola oil
1/4 cup plus 1 tablespoon water

1. Combine the whole-wheat pastry flour, flaxseed meal, and salt in the food processor and process to distribute the dry ingredients evenly.
2. Add the canola oil and water and pulse and process until well combined and the mixture forms dough that holds together.
3. Spoon the dough into a 9-inch pie pan and use your fingers to spread the dough evenly over the bottom and sides of the pan.
4. Fill the crust with the desired ingredients and bake.

Note:
For a sweeter crust, add 2 to 3 tablespoons of organic sugar or brown sugar

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WHAT SORT OF NUTTY INDULGENCES WILL 100 CALORIES BUY YOU?

October 21, 2009 at 8:04 pm (Antioxidants in Nuts, Minerals in Nuts, Nut Nutrition, Nut Recipes, Nuts and Health, Vegan Recipes, pistachios)
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Gotta hand it to California pistachio grower Paramount Farms for the savvy way they chose to show off the pistachio by comparing 100 calories of pistachios to other snack foods. Those 100 calories deliver 1.1 ounces of pistachio in the shell, a very satisfying snack that can also rave about its good fats, high fiber, and high protein in addition to its vitamin A, its host of minerals, and its healthy measure of phytosterols.

Not so satisfying is 100 calories of chocolate chip cookie–that adds up to all of 1/2 of a cookie.

Also not too impressive is 100 calories of vanilla ice cream, which amounts to a mere 3 tablespoons. Both would still leave most people craving more.

You could also get 5 Saltine crackers for 100 calories (Oh, goody!) or 1/3 of a candy bar, but you wouldn’t be benefiting from anything good for you with those choices.

That 100 calories will buy you 14 gummy bears, but all you’ll get from those are 22 carbs (and not healthy complex carbohydrates at that) and 14.5 grams of sugar—neither will these rate high on the nutrition scale.

But that quiet little 100-calorie pile of 30 pistachios in the shell has so much more to give. While the other snacks contain less than 1 gram of dietary fiber, pistachios will give you 2 grams.

One ounce of pistachios out of the shell has even more fiber—2.9 grams and 5.75 grams of protein. Imagine, only 1 ounce can supply 5.75 grams of protein. That’s a pretty powerful little pile of nuts.

Packed with Minerals
The mineral content is where nuts really shine and pistachios are very generous. Here’s what 1 ounce will give you:

    30 mg of calcium
    34 mg of magnesium
    139 mg of phosphorus
    291 mg of potassium

Trace Minerals
Even the trace minerals are abundant in pistachios:

    1.11 mg of iron
    0.62 mg of zinc
    0.369 mg of copper
    0.340 mg of manganese
    1 mcg of fluoride
    2 mcg of selenium

Antioxidants
Pistachios even want to share some of their antioxidants with you—good guys that they are (I just love them!).

    Beta carotene 71 mcg
    Lutein + zeaxanthin 398 mcg
    Gamma tocopherol 6.41 mg
    Phytosterols 61 mg
    Campesterol 3 mg
    Beta-sitosterol 56 mg

From past experience and from observing how people behave at a party when they encounter the traditional bowl of nuts on the coffee table, I can predict pretty accurately that whoever is sitting in front of that little nut bowl is going to find those nuts very compelling. So compelling, in fact, that one little handful, about 1 1/2 ounces, will not be enough to satisfy. Within a short time, the nut bowl will be empty. That’s the typical snack addiction that catches people off guard.

So what’s the ideal quantity of nuts one ought to consider in the daily diet? Examining a number of nut studies, I noticed researchers recommend 1 to 3 ounces daily during the research trials.

I confess, that I am also a victim of the nut bowl snack addiction, but I’ve found a great
way to enjoy nuts, pistachios in particular, without getting caught up in their over-consumption.

MY SECRET IS TO PUT NUTS ON THE DAILY MENU BY INCORPORATING THEM INTO TASTY DISHES, RATHER THAN EATING THEM AS A SNACK. Nuts are so much more than a snack, They are wholesome, nutrient-dense food sources that can boost the healthfulness of any dish. If I include between 1/2 cup and 1 cup of nuts in a salad, soup, main dish, side dish, or even dessert, that dish will likely serve 4 to 6 people. That means that even if only 4 people feast on that dish, no one will be consuming more than 2 ounces of nuts at most.

Here’s a tasty way to enjoy pistachios, those wholesome little green wonders that bring us such pleasure:

This flavor-infused, layered vegetable casserole blanketed in a killer, thick, creamy, nut-based sauce is ideal when you need a dish to serve a large group. Like many recipes that include a blend of cooked ingredients, this one tastes even better when prepared a day ahead and reheated. If you take this delicious dish directly from the refrigerator, place it in a cold oven at 350 degrees for 15 to 20 minutes, or until warmed through.

PISTACHIO EGGPLANT NIRVANA

Yield: 6 to 8 servings

2 large eggplants, unpeeled, sliced 1/4-inch thick
2 large onions, thinly sliced, slices cut in half
4 medium tomatoes, sliced 1/4-inch thick
1/2 pound shiitake mushrooms, sliced, stems discarded
1 to 2 teaspoons canola oil

Sauce
1 1/2 cups pumpkin seeds
2/3 cup pistachios
2 1/3 cups plus 2 tablespoons vanilla flavored soymilk
1/4 cup soy sauce

4 tablespoons cornstarch
4 tablespoons water

1 tablespoon toasted sesame seeds
1 tablespoon black sesame seeds (optional)

1. Preheat the oven to 375 degrees and lightly oil 3 large jellyroll pans. Lightly oil a 9 x 13-inch baking dish and set aside

2. TO PREPARE THE VEGETABLES, arrange the eggplants and onions on two of the baking sheets. It’s perfectly all right if some of the onions overlap, but keep the eggplant slices in a single layer. Place both baking sheets in the oven and roast for 25 to 30 minutes.

3. Arrange the tomatoes on one half of the remaining pan. Toss the mushrooms with the canola oil in a medium bowl and pile them onto the baking sheet with the tomatoes. Place the tomatoes and mushrooms under the broiler, about 3-inches from the heat source. Broil them for 5 to 10 minutes, or until the mushrooms are softened.

4. When the eggplants, onions, tomatoes, and mushrooms are done, set them aside and raise the oven temperature to 400 degrees while preparing the sauce.

5. TO MAKE THE SAUCE, place the pumpkin seeds and pistachios into the food processor and process until finely ground. Transfer them to a 2-quart saucepan and add the soymilk and soy sauce. Bring the mixture to a boil over medium-high heat, stirring well. Adjust the heat as needed to avoid a messy boil-over.

6. Combine the cornstarch and water in a small bowl or cup and stir to form a smooth runny paste. Add the paste to the gently bubbling sauce, a little at a time, stirring well with a wire whip until the sauce is quite thick, about the consistency of oatmeal.

7. TO ASSEMBLE THE DISH, layer half the eggplant slices on the bottom of the prepared baking dish, followed by half the mushrooms, onions, and tomatoes.

8. Pour half the sauce over the tomatoes. Layer with the remaining eggplant slices, mushrooms, and onions and spoon the remaining sauce over the top. Top the sauce with the remaining tomatoes and sprinkle the sesame seeds over the top.

9. Bake the Pistachio Eggplant Nirvana for 25 minutes. Remove from the oven and allow it to cool for 10 minutes before cutting into squares.

For more data on the health benefits and nutritional information of pistachios, visit the Pistachio Health website.

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THESE MUFFINS ARE BORN FREE!

August 29, 2009 at 4:39 pm (Nut Nutrition, Nut Recipes, Nuts and Health, Vegan Recipes, hazelnuts)
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My friend, AJ, bakes up a storm, yet she uses not a single drop of cooking oil or margarine. She also uses no sugar to sweeten her desserts—only dates. And that’s not all—she doesn’t even use flour! Think about that! Muffins that are born free of oil, sugar, and flour—and her desserts are damn delicious.

I began to give that some thought. I had a craving for muffins so I pondered the oil thing and realized others have done fat-free baking using mashed fruits—so that was doable.

The sugar issue was also not too daunting. There are other sweeteners like maple syrup, agave nectar, and brown rice syrup, but could I turn out a muffin that was sweet enough with only dates? Well, I figured if AJ could do it, I could probably make it work, too.

Giving the flour a bit of thought, I realized that old-fashioned rolled oats could probably give a muffin some great body as well as a few health benefits, as well.

For this old nut, you can guess the recipe had to be good and nutty—so hazelnuts became my nut of choice for this recipe that was beginning to take shape in my head.

Well, it came together beautifully—actually, it almost seemed the ingredients propelled themselves into the four bowls it took to mix up the batter. The muffins took just a little longer to bake than most, but only a few minutes longer.

The thing most people find unusual about my kitchen tools is that I keep a hammer in the drawer. That’s for the nuts, I tell them. It works perfectly for coarsely crushing tough nuts like hazelnuts and almonds.

Well, here it is– the oil-free, sugar-free, and flour-free gems. We loved them and think you will, too.

Richly flavored with spices and extracts and sweetened only with dates, these delicious muffins provide a scrumptious breakfast treat that has a guilt-free feature built in. They contain no added fats like margarine or oil and rely on old-fashioned oats in place of flour. So you can enjoy a high-fiber, low-fat treat and give your body the health benefit of soluble fiber to keep the cholesterol in check and low fat to keep the calories down.

bananhazelmuffin

BANANA HAZELNUT OAT MUFFINS

Yield: 1 dozen muffins

Date Puree
1 1/2 cups pitted dates, snipped in half
1/4 cup plus 2 tablespoons water

Muffins
3/4 cup whole hazelnuts

1 1/4 cups vanilla soymilk
1 tablespoon rice vinegar or other mild vinegar

2 1/2 cups old fashioned rolled oats
2 teaspoons baking powder
1 1/2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon baking soda
1/4 teaspoon salt

1 cup mashed bananas
1 teaspoon vanilla extract
1/2 teaspoon caramel extract

1 tablespoon Ener-G Egg Replacer
1/4 cup water

1. Preheat the oven to 350 degrees and line 2 six-section muffin tins with baking cups or have ready a 12-section silicone muffin pan.
2. To prepare the Date Puree, combine the dates and water in the food processor and pulse and process to a coarse puree. Set aside.
3. To prepare the muffins, place the hazelnuts into a heavy-duty plastic bag, seal it, and place it on a hard surface. Pound the nuts with a hammer to coarsely crush them and set aside.
4. Combine the soymilk and vinegar in a small bowl and set aside.
5. In a large mixing bowl, combine the rolled oats, baking powder, cinnamon, nutmeg, cloves, baking soda, and salt and mix well. Add the crushed hazelnuts and stir in.
6. In a medium bowl, combine the bananas, vanilla extract, caramel extract, the reserved date puree, and the soymilk/vinegar mixture. Stir well. Add the wet ingredients to the dry ingredients and mix thoroughly.
7. In a small bowl, combine the egg replacer and water and beat with a fork until foamy. Add to the muffin batter and mix until thoroughly incorporated.
8. Fill the muffin pans to the brim and bake for 26 to 28 minutes or until a toothpick inserted into the center of the muffins comes out clean. Cool completely before removing.

Note:
The amounts used to prepare the date puree makes 1 cup of puree.

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NUTTY BAKER GOES WILD IN THE KITCHEN!

August 13, 2009 at 3:02 pm (Antioxidants in Nuts, Nut Nutrition, Nut Recipes, Nuts and Health, Vegan Recipes, pistachios)
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I know I’m not alone when I say I have a thing for pistachios. They’re so darned lovable in practically every dish I’ve put them into. I had this wild idea to create a totally whole-grain, no-yeast bread and pack it with pistachios. I did it and it’s a winner!

Preparing, baking, and eating this bread will feel like Mother Nature paid a visit to your kitchen. This is not the airy white bread that comes from highly processed grains and leaves you with little nourishment. Because, this bread is made from truly whole grains and is prepared without yeast, it will be heavier, considerably denser, and delightfully earthy because it’s full of flavorful savory ingredients that give it a chewy texture.

Most of all, it’s delicious, but there’s something else very special about this bread. Wheat berries and oat groats deliver an impressive array of vitamins and minerals, 20 in all, plus protein, fiber, and the antioxidants lutein and zeaxanthin. The oat groats add another dimension to the nutrition package—they contain soluble fiber that helps to lower cholesterol naturally.

pistcaperbread

PISTACHIO CAPER BREAD

Yield: 2 small loaves (4 to 6 servings per loaf)

5 1/2 cups water, divided
1 cup oat groats
1 cup wheat berries

1 tablespoon psyllium seed husks

2/3 cup raw pistachios
2/3 cup dehydrated onions
1/2 cup well-drained capers
6 cloves garlic, finely minced
3/4 teaspoon salt
1/4 teaspoon pepper

1. Place the oat groats and wheat berries into a large bowl and rinse the grains. Add 4 cups of the water to the grains and soak for 8 to 24 hours.
2. Preheat the oven to 300 degrees and line a large jellyroll pan with parchment paper. Drain and rinse the soaked grains and put them into the food processor with 1 1/4 cups of the remaining water. Process the grains for about 2 minutes, or until they are ground to a coarse meal and all the liquid is well incorporated. Stop the machine occasionally to scrape down the sides of the work bowl. If your processor has a small capacity, process the grains in 2 batches.
3. Combine the remaining 1/4 cup of water with the psyllium husks in a small bowl. Stir well and set aside for about 30 seconds to allow the mixture to thicken. Add the thickened psyllium to the processor and process it into the grains.
4. Transfer the grains to a large bowl and add the pistachios, onions, capers, garlic, salt, and pepper. Mix well to distribute the ingredients evenly.
5. Spoon the mixture onto the prepared jellyroll pans in two even piles and use the spoon to shape the loaves into thick rectangles about 5 x 7-inches.
6. Lightly cover the loaves with aluminum foil, shiny side down, and bake for 1 hour and 45 minutes. Remove the foil and bake 10 minutes longer. Cool completely, slice, and serve.

Notes:
Oat groats and wheat berries are available in natural food markets. Psyllium seed husks absorb water and act as a binder. They are also available in natural food markets.

If not serving right away, wrap the breads separately in plastic bags and refrigerate for up to one week. Bring to room temperature before serving or wrap in aluminum foil, shiny side inside, and warm in a preheated 350-degree oven for about 10 minutes.

I like to prepare these breads in advance and freeze them to give as gifts or to enjoy when guests come for dinner. To freeze, wrap the cooled breads separately in heavy-duty zipper-lock plastic bags. Frozen, they will keep well for up to 4 months.

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ALMOND BUTTER TURNS SAUCY

July 22, 2009 at 12:14 pm (Antioxidants in Nuts, Nut Companies, Nut Nutrition, Nut Recipes, Nuts and Health, Vegan Recipes, almonds)
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Being thoroughly acquainted with myself, and feeling relatively content with that acquaintanceship, I recognize I have become much too much a creature of habit—not too different from my fellow humanoids. I refer to my food buying habits—specifically nut products.

Eons ago I tossed the processed, hydrogenated nut butters out of my pantry and literally became a zealot for natural nut butters. I checked every ingredient label with the same scrutiny as Fuzzy, my cat who sniffs and rejects every new food I’ve tried on him. Only the purest roasted nut butters were allowed to grace my morning toast.
almond3
But I recently had my epiphany when I attended the Natural Products EXPO way back in March of this year, 2009 that is. I discovered a ton of nut products that peaked my curiosity. Out went the boring habits and in came a host of new items, still scrutinized for their healthful properties, but new nonetheless.

One of those products came from a company called Once Again Nut Butters that enhanced one of their many varieties of almond butter with flaxseed oil. Flaxseeds are loaded with Omega 3 fatty acids. Not a bad idea, I thought, since it’s an essential fatty acid that offers a ton of health benefits.

For several years I’ve heard and seen radio and TV commercials touting the benefits of eating fatty fish for its Omega 3 fats. Magazines and newspapers print articles pushing salmon as if it were the only source of these good fats. All I’ve read about Omega 3 describes the essential fatty acid as able to reduce the risk of coronary artery disease and stroke, boost the immune system, and reduce inflammation in the arteries. Those benefits sound great, but vegans are not amenable to chowing down on a plateful of salmon.

Instead, a compassionate soul like me has found a number of animal-free sources for this essential fatty acid—namely flaxseeds and flaxseed oil, walnuts, soybeans, tofu, canola oil, and dark leafy greens.

So there on the market shelf stood a jar of smooth almond butter with Omega 3. The ingredient label read “dry roasted almonds, flax seed oil.” Pretty darned pure, I thought. It passed the first test. Well, lights didn’t flash, nor did bells ring, but something came alive within and urged me to put it into my shopping cart. Then a surprising thing happened! I felt compelled to buy the jar next to it as well. That one was certified organic raw almond butter. WOW! Something wondrous was happening.
onceagain
It was with the first taste of this OMEGA 3-enhanced almond butter that I experienced true elation. At that moment I believed I had tasted the sweetest almond butter on earth until I spooned the organic RAW almond butter onto my toast next to the roasted nut butter. It was sweeter still! That was a total surprise. I eat raw almonds regularly, but never thought of buying a jar of raw almond butter. Could it be that one taste is enough to create a devotee?

Inspired to the max I decided this fabulous almond butter had to join my family and me at the table not only for breakfast, but also for dinner. An instant flash of AhhhHahhh coaxed me into the kitchen, made me grab the jar of Omega 3 almond butter, and cook up an almond sauce with savory flavors perfect to spoon over the brown rice pasta I had planned for dinner. I aimed for a sauce that was well seasoned, thick, and creamy but didn’t expect the rewarding flavors that resulted. This sauce was so indulgent and rich in flavor, it gave a simple pasta dish an elegant gourmet touch. With the leftovers, I made a veggie Gado Gado, giving the dish a unique new twist. It’s usually made with a peanut sauce.

almondsauce

SAVORY ALMOND SAUCE

Yield: makes enough sauce for 1 pound of pasta

1 cup chopped onions
3/4 cup water
3 cloves garlic, finely minced
Pinch cayenne

3 cups vegetable broth
1 cup roasted almond butter
1 teaspoon ground cumin
1 teaspoon ground coriander
3/4 teaspoon salt
1/2 teaspoon chili powder
1/2 teaspoon lemon juice

3 tablespoons crushed toasted almonds

1. Combine the onions, water, garlic, and cayenne in a large deep skillet and cook, stirring frequently, over high heat for about 3 to 4 minutes, or until the onions are softened and become translucent.
2. Add the vegetable broth, almond butter, cumin, coriander, salt, chili powder, and lemon juice and adjust the heat to gently simmer for 7 to 10 minutes, stirring frequently. The sauce will begin to thicken in about 5 or 6 minutes.
3. Serve over pasta and garnish the top of each dish with a sprinkle of the crushed toasted almonds. Refrigerated in a covered container, leftovers will keep for about 4 to 5 days.

Note:
The sauce has a tendency to thicken as it stands. Thin it to desired consistency beginning with small amounts of water. Refrigerated leftovers will become almost solid. Thin with water and reheat over medium-low heat.

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ONLY A NUT LIKE ME . . .

July 6, 2009 at 9:59 am (Celebrations, Nut Growing, Nut Nutrition, Nut Organizations, Nut Recipes, Nut Studies, Nuts and Health, Vegan Recipes, chestnuts, hazelnuts, nut research)
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Only a nut like me could get ecstatic about the Northern Nut Growers Association celebrating its 100th annual meeting from July 19 to July 23, 2009 at Purdue University in Indiana. Imagine—an organization in existence for 100 years and still going strong.
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And I’m a devout devotee of The American Chestnut Foundation, an organization with high hopes of soon restoring the American chestnut to its once lush forests along the Appalachian slopes using scientific breeding and backcrossing methods to produce a blight-resistant American chestnut.

Both organizations work with passion and dedication to researching, planting, breeding, and growing the best tasting, most nutritious nuts in the world. And because of their research, amazing developments in health science have come to the forefront. And I’m not ashamed to admit I’m a nut groupie who loves to read their newsletters.
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Here’s some awesome news. The researchers at the University of Portland in Oregon discovered that the nuts, shells, leaves, limbs, and bark of the hazelnut tree produce a chemical called paclitaxel. Even the fungi that attack the hazelnut tree produce paclitaxel. That’s big news because paclitaxel is the active ingredient in the drug taxol, manufactured by Bristol-Myers Squibb, and used for treating patients with breast or ovarian cancer and the AIDS-related cancer Kaposi’s sarcoma.

Until now, the drug was manufactured by extraction from the needles of the yew tree, a very costly process. With the discovery of paclitaxel contained in the hazelnut tree, nut growers now have a greater motivation to produce the varieties of hazelnut trees that contain the greatest quantities of the chemical. While hazelnuts contain some paclitaxel, eating them won’t offer sufficient quantities to offer treatment. The drug’s potency comes from a larger concentration of paclitaxel.

I was delighted to discover a recent study by the Mayo Clinic, published June 5, 2009 on their website, confirming that eating nuts regularly in small amounts, about 1.5 ounces a day, is good for the heart. The article, referenced below, quotes the Food and Drug Administration’s July 2003 statement that says evidence “suggests but does not prove” that eating nuts reduces heart disease risk.

The Mayo Clinic says the variety of nut is not what matters. It’s that nuts, in general, contain a combination of such valuable components like mono and polyunsaturated fats, L. arginine, fiber, vitamin E, and plant sterols that work together to lower cholesterol, especially the LDL cholesterol, and reduce the risk of developing blood clots that often cause fatal heart attacks. The amino acid L. arginine in nuts benefits the arteries by keeping them flexible to allow better blood flow. Plant sterols that naturally occur in nuts are plant fats that help to lower cholesterol by preventing its absorption during the process of digestion.

Instead of consuming less healthy snacks, the Mayo Clinic suggests those with heart disease would benefit from eating nuts instead that can help patients focus on a more heart-healthy diet.

To help keep you on the path to good health, here’s a tasty recipe for an easy summer sandwich that features hazelnuts, carrots, and healthy, fiber-rich whole grain bread.

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These tasty hazelnut-studded sandwiches can be quickly assembled for a spontaneous picnic outing. Include a bean salad packed with chopped veggies, fresh fruit, and some vegan cookies, and you’ve got the makings of a great meal outdoors. For a stay-at-home light lunch, present the sandwiches with flair by cutting them into quarters and garnishing the plate with a fruit salsa.
nuttycarrot
NUTTY CARROT SANDWICH

Yield: 4 sandwiches

3 large carrots, peeled and coarsely shredded
2/3 cup hazelnuts, finely chopped in the food processor
6 to 8 stuffed green olives, minced
1 small garlic clove, minced

1/4 to 1/2 cup vegan mayonnaise

8 slices whole-grain bread
16 to 20 whole fresh basil or mint leaves

1. Combine the carrots, hazelnuts, green olives, and garlic in a medium bowl. Add enough vegan mayonnaise to moisten them well and hold the ingredients together.
2. Spread one side of each slice of bread with a light coating of mayonnaise, and spoon the nutty carrot mixture on 4 of the slices. Arrange the basil or mint leaves over the carrot mixture and top with the remaining bread.

Note:
For richer flavor, roast the hazelnuts. To roast, place the nuts on a baking sheet and place in a preheated 350-degree oven for 8 to 10 minutes. Remove the nuts and pour them onto a kitchen towel. Wrap them in the towel and set aside for 10 minutes. Roll the nuts in the towel vigorously to remove some of the skins and set aside to cool completely. Chop the nuts coarsely in the food processor or place them in a zipper-lock plastic bag and pound them gently with a hammer until coarsely chopped.

References:

drbriffa. A good look at good health. Evidence supports the incorporation of nuts in the diet. May 21, 2009.
http://www.drbriffa.com/blog/2009/05/21/evidence-supports-the-incorporation-of-nuts-in-the-diet

Mayo Clinic staff. Nuts and your heart: Eating nuts for heart health. MayoClinic.com. June 5, 2009.
http://www.mayoclinic.com/health/nuts/HB00085/NSECTIONGROUP=2

Science Daily, April 11, 2000. Potent Anticancer Agent Found in Hazelnuts. Plant Could Become Alternative Source of Taxol Precursor.
http://www.sciencedaily.com/releases/2000/04/000410084755.htm

Susman, Ed. StopGettingSick.com Going Nuts over Paclitaxel
http://www.stopgettingsick.com/template.cfm-1572

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Chocolate Chip Cookie Look-Alikes

May 31, 2009 at 4:50 pm (Antioxidants in Nuts, Bean Recipes, Minerals in Nuts, Nut Nutrition, Nut Recipes, Nuts and Health, Vegan Recipes, pine nuts, walnuts)
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I love teaching plant-based cooking classes. What gives me so much pleasure is seeing the surprised looks and hearing the delightful expressions that come from students who are amazed that plant-based foods that spotlight nuts actually taste pretty darned good and are crammed full nutritious natural ingredients. The menu for a recent cooking class featured these very nutty bean patties made from black beans, pine nuts, and walnuts. The students loved them so much, they made both platters of patties disappear.
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While walnuts and pine nuts are quite different in nature, they do have some beneficial health attributes in common. Both contain significant levels of arginine to encourage good blood flow, phytosterols to regulate the absorption of cholesterol, and antioxidants that protect our cells from oxidation. They excel in healthful mono and polyunsaturated fats. Both nuts contain plenty of protein, fiber, B vitamins, especially folate, and vitamin E.
pinenut3
Focusing on their uniqueness, walnuts score very high in the all-important omega-3 fatty acids with 9.08g for 3.5 ounces that help to reduce inflammation in the arteries. Pine nuts contain no omega-3 fatty acids, but they do have a whopping 1324 mg of copper for 3.5 ounces to help protect the bones. Walnuts contain 2.94 mg of Vitamin E, but pine nuts stand out with their 9.33 mg of Vitamin E for 3.5 ounces. Walnuts deliver 104 mg of calcium, while pine nuts contain only 16 mg. Clearly, each nut, has individual strengths in particular nutrients, driving the point that no single nut stands out as superior. Variety works best.

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While these nutty bean patties deliver a rich savory flavor, they look surprisingly like chocolate cookies dotted with chocolate chips. Enjoy these with fresh salsa on top or tuck them into a whole-wheat pita with lots of trimmings like chopped tomatoes, onions, cucumbers, and shredded lettuce. You can also enhance them with your favorite barbecue sauce.

This is one of the delicious recipes from my cookbook, The Nut Gourmet: Nourishing Nuts for Every Occasion.

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ZESTY BLACK BEAN PATTIES

Yield: 9 to 10 patties (3-inch diameter)

1/4 cup raw pine nuts
1/4 cup raw coarsely chopped walnuts

1 small onion, coarsely chopped

2 cups cooked black beans, rinsed and drained*

1/2 cup oat bran or wheat germ
2 to 3 tablespoons water, as needed
1 teaspoon salt
3/4 teaspoon ground cumin
3/4 teaspoon ground coriander
3/4 teaspoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon ground black pepper

1. Preheat the oven to 400 degrees and lightly oil a large baking sheet or line it with parchment paper.
2. Combine the pine nuts and walnuts in the food processor and process until they are finely ground. Transfer to a large mixing bowl and set aside.
3. Put the onion into the food processor and chop until it is minced. Transfer to the bowl with the nut meal.
4. Measure 1/2 cup of the black beans and add them to the bowl with the nut meal. Put the remainder of the beans into the processor. Add the oat bran, water, salt, cumin, coriander, chili powder, garlic powder, and pepper and process until well blended. Spoon the mixture into the nut meal and mix well.
5. Drop the mixture from a large spoon onto the prepared baking sheet to form nine or ten 3-inch patties. Flatten the patties slightly so they will bake evenly. Bake for 12 to 14 minutes. Turn the patties over with a metal spatula and bake 10 to 12 minutes longer.

Note: If you prefer to use canned beans rather than cooking beans from scratch, 1 1/2 (15-ounce) cans will give you the 2 cups of beans needed for this recipe. Rinse and drain the beans before using.

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PISTACHIO POWER KNOCKS DOWN HEART DISEASE RISK

April 28, 2009 at 2:05 pm (Antioxidants in Nuts, Bean Recipes, Minerals in Nuts, Nut Nutrition, Nut Recipes, Nut Studies, Nuts and Health, Vegan Recipes, pistachios)
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While there is still concern about salmonella contaminated pistachios, safe sources do exist. Check your local supplier, and ask questions about their suppliers. When you locate safe sources, stock up on them, prepare the incredibly delicious recipe below, and bone up on some heart-friendly pistachio facts.

Aside from being a tasty snack and a delicious addition to desserts, main dishes, soups, salads, sauces, and salad dressings, pistachios have proven themselves to be highly nutritious and medically effective in lowering the risk for coronary heart disease.

Several studies in recent years have focused on the natural cholesterol-lowering effects of pistachios without the use of statin drugs. One study conducted at Penn State University was a controlled feeding study using the American Heart Association Step 1 diet. The Step 1 study successfully demonstrated the powerful effects of pistachios in lowering total cholesterol by 8.4 percent and LDL cholesterol by 11.6 percent when eaten daily in three-ounce portions. Pistachios also contain high levels of antioxidants that aid in reducing inflammation in the arteries.

Another study conducted in Turkey and published in Nutrition, Metabolism & Cardiovascular Disease in 2006, examined the effects of pistachios on plasma lipid profile and oxidative status in 24 healthy men and 20 healthy women. After one week on their normal diets, half the group continued their regular diet, while the other half substituted pistachios for 20% of their daily calorie intake for three weeks.
pistachio
Before and after the study, blood tests were charted for LDL (the bad cholesterol), HDL (the good cholesterol), total cholesterol, triglycerides, MDA (malondialdehyde), and AOP (antioxidant potential). After the three weeks, the pistachio group was found to have significantly decreased their total cholesterol, MDA levels, and total cholesterol to HDL levels, and the LDL/HDL ratios. The results showed that those on the pistachio diet decreased oxidative stress, improved their total cholesterol, and increased their HDL levels.

Those irresistible little green wonders are packed with protein and fiber, yet they are low in carbohydrates. Their high levels of good fats, mostly monounsaturated (fats), are part of their charm in lowering cholesterol. Pistachios are also a good source of arginine, a highly respected amino acid needed for the body to manufacture nitric oxide, known for its ability to dilate the blood vessels.

Natural plant fats called phytosterols are nature’s way of preventing the absorption of excess cholesterol into the blood. After peanuts, pistachios score next highest in phytosterols among the nut family with 214 mg of phytosterols for 3.5 ounces.

If you need a boost in potassium, count on pistachios with 1025 mg for that same 3.5 ounces. If you’re deficient in minerals like iron, zinc, copper, magnesium, or selenium, you might enjoy snacking on two generous handfuls of pistachios a day—that’s equal to about 3.5 ounces.

For so many nutritional needs, you can consider pistachios among your good friends. And to reap the benefit of pistachios to the fullest, be sure to reduce your intake of other dietary saturated fats, such as dairy products, meat, chicken, or fish. The studies and nutritional information were conducted using raw pistachios.

References:
Gebauer, Sarah K., Penny Kris-Etherton, Colin D. Kay, Sheila G. West, and P. Alaupovic. “Pistachios Lower Cholesterol, Provide Antioxidants.” Science Daily. http://www.sciencedaily.com/releases/2007/04

Kocyigit, A, A.A. Koylu, H. Keles, “Effects of Pistachio Nuts Consumption on Plasma Lipid Profile and Oxidative Status in Healthy Volunteers.” Nutrition, Metabolism & Cardiovascular Disease. 2006 16(3):202-9.

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Here’s a dish that frames beautiful, bright green pistachios with a backdrop of a golden brown garbanzo paté. Served as a casual, make-ahead dish, the paté becomes a tasty hot or cold filling for a sandwich. Cut it into squares and serve it as appetizer finger food at a party or picnic. To turn the paté into a hot or cold signature entrée, cut it into slices or wedges and serve them on a lettuce-lined platter with a dollop of Tofu Sour Cream and a sprinkling of paprika and minced chives topping each slice.

GARBANZO BEAN PATE WITH PISTACHIOS

Yield: 8 to 10 servings
garbanzopate

1 large onion, finely minced
1 large carrot, peeled and finely minced
5 cloves garlic, minced
1 1/2 teaspoons dried basil
1 teaspoon curry powder
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon dried thyme

3 tablespoons tamari or soy sauce
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice

1 3/4 cups garbanzo bean flour
3 1/2 cups water

3/4 cup raw pistachios

Garnish
1 medium tomato, sliced, slices halved
1 Japanese or Persian cucumber, sliced
Sprigs of fresh dill or cilantro

1. Line a 9 x 5 x 3-inch loaf pan or a ring mold with enough plastic wrap to drape over the sides and set aside.
2. Combine the onion, carrot, garlic basil, curry powder, cumin, salt, pepper, and thyme in a large, deep non-stick skillet. Add the soy sauce, olive oil, and lemon juice and cook and stir over high heat for 3 to 4 minutes or until the onion is soft and transparent. Reduce the heat to medium.
3. Add the garbanzo bean flour to the skillet and add the water, a little at a time, stirring constantly with a wooden spoon until the mixture is smooth. Adjust the heat to medium-high, if needed, and cook for 20 to 25 minutes, stirring frequently, until the mixture reaches the consistency of very thick porridge and begins to pull away from the sides and bottom of the pan. A thin, dry crust will form on the bottom of the pan.
4. Add the pistachios and stir well to distribute them evenly throughout the mixture. Spoon the paté mixture into the prepared loaf pan or ring mold, pressing firmly to eliminate any air spaces. Set aside for about 30 minutes to cool the paté. Fold the excess plastic wrap over the paté, covering it completely, and chill for at least 4 to 12 hours to firm.
5. Uncover the paté and unmold it onto an attractive serving platter. Garnish the top with quartered cucumber slices and surround the paté with the tomato halves topped with cucumber slices. Tuck a few springs of herbs around the base of the paté and cut it into serving slices or wedges.

Note: Garbanzo bean flour, also called chickpea flour, can be found in Middle Eastern or Indian markets. Because this special dish needs to be refrigerated for a minimum of 4 hours to cool and firm, begin preparation several hours ahead or the day before.

Variation: Other bean flours, such as lentils or green split peas, can be substituted for the chickpea flour. To create your own bean flour, measure 2 cups of dried green or brown lentils or green split peas and grind them into flour in a small electric mini chopper-grinder or coffee grinder. This quantity will equal the chickpea flour measurement. You will also need to increase the water measurement by approximately 2 tablespoons.

TOFU SOUR CREAM

Yield: 1 1/2 cups

1 12.3-ounce box extra firm silken tofu
1/4 cup fresh lemon juice
1/2 teaspoon rice vinegar
1/4 teaspoon salt

Combine all the ingredients in a food processor and process until smooth and creamy. Use immediately or chill for an hour or two before serving. Refrigerated, Tofu Sour Cream keeps for 1 week.

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