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Zel Allen Goes Nuts for Good Health

Archive for the ‘peanuts’ Category

Peanut Butter & Banana Creamy Dreamy “Ice Cream”

Posted by Zel Allen's nutgourmet on September 2, 2012

I know I’m not alone when I find myself staring into the fruit bowl with the ripening half-bunch of bananas full of dark spots. Unless you’re the rare individual who consumes the entire bunch of bananas before they reach that point, you, too, have probably had many moments of staring at speckled bananas and thinking “Darn! Right now I don’t have the time to bake up a batch of muffins.”

My favorite remedy is to carpe diem and peel those softies. I then cut them into 1-inch long chunks, put them on a metal pie pan, and tuck them into the freezer. The banana chunks can go to sleep in the freezer for ages until you’re ready to put them to work.

If you’re still enjoying some pretty darned hot weather like I am in Los Angeles, you can whip up a delicious dessert that takes no advance prep. Gather up those bananas, some dates, peanut butter, lime juice, and vanilla extract and toss them into the food processor.

You’ll have to fiddle with the processor a bit, stopping, redistributing, and starting again several times, but the end result is pure nirvana for us peanut butter nuts.

CREAMY DREAMY PEANUT BUTTER AND BANANA “ICE CREAM”

Yield: 4 servings

4 frozen bananas, cut into 1-inch chunks
3 heaping tablespoons crunchy or creamy peanut butter
10 to 15 pitted dates
1 teaspoon lemon or lime juice
1 teaspoon vanilla extract

Prepared vegan chocolate syrup (optional)

1. Combine all the ingredients, except the chocolate syrup, in a food processor. Pulse and process several times. Because it takes time to break down the frozen bananas, you’ll need to stop the machine several times and use a firm spatula to redistribute the ingredients.

2. Be persistent and within a few minutes, you’ll be able to process the mixture into a thick and creamy, ice-cream-like dessert that will feel refreshingly cold as it glides down your throat.

3. Spoon the mixture into 4 dessert dishes and top with the chocolate syrup, if desired.

Posted in Nut Desserts, Nut Recipes, peanuts, Uncategorized, Vegan Desserts | Tagged: , , , , , , , , , , , , | 4 Comments »

Improving the Digestibility and Absorption of Nuts

Posted by Zel Allen's nutgourmet on August 27, 2012


I’m delighted to add this guest post by a person who knows nuts like few of us do. Jerry Henkin is a nut grower from New York. As a member of the Northern Nut Growers Association (NNGA) he takes an active role as their librarian and works to build and maintain the organization’s holdings. Jerry is also Vice-President of the New York Nut Grower’s Association (NYNGA).

NNGA held their annual meeting where Jerry gave a presentation based on his well-researched article below. He was generous enough to allow me to share the article on the NutGourmet Blog. You can contact Jerry at sproutnut@aol.com

Nut Nutrition: Improving the Digestibility and Absorption of Nuts by Soaking
By Jerry Henkin, NYNGA Vice President
August, 20, 2012

As growers of nut trees, we seek to produce the best nuts we can grow for consumption by people. There is also an interest among farmers who raise livestock, especially sustainable agriculture and permaculture practitioners, in using nuts as forage for animals. All of us should know about the healthful qualities of nuts for our own well being. We should eagerly share this information with others when promoting nuts.

Since the inception of the Northern Nut Growers Association in 1910, only 1% of the articles in the Annual Report and The Nutshell magazine have dealt with the nutritional aspect of nuts. Though I am not a professional nutritionist, I have learned a great deal from studying scientific reports on nutrition that deal with nuts from NNGA literature and from the following organizations: The Food and Research Program, Agriculture and Agri-Food Canada; Loma Linda University; the Human Nutrition Research Center on Aging at Tufts University; the University of Scranton; Children’s Hospital, Oakland Research Institute; Penn State University; the University of Missouri; and the Linus Pauling Institute at Oregon State University. I wish to thank Dr. Barry Kendler, a Professor of Nutrition at the University of Bridgeport, in Connecticut, who has helped me organize my presentation on nut nutrition.

I want to tell you what I learned about the health benefits of nuts and then describe a simple technique to increase the nutritional value of nuts by soaking and drying them.

Nuts are highly nutritious

Raw nut kernels (without salt, and not roasted in fatty oils, or “honey roasted”) are excellent sources of fiber, proteins, and the`” good fats” (monounsaturated and polyunsaturated fats). They contain an abundance of antioxidants, vitamins, and minerals. Since each kind of nut has a different percentage of these healthful ingredients, it’s a good idea to eat a variety of nuts: pistachios, different species of walnuts, macadamia nuts, almonds, pecans, hickory nuts, pine nuts, hazelnuts, and chestnuts. Acorns are edible, as well; those of you who attended last year’s meeting in Utah heard Howard Manning speak about the tradition of the Native Americans in California leaching acorns to remove the tannic acid. They then pound the nuts into a meal.

Nuts are concentrated energy foods. Mountain climbers, Arctic explorers, and average hikers carry a portable sack of nuts and dried fruits along with water. Captain Reid Stowe took in-shell hickory nuts on his record-breaking 1,000 day sea voyage. (I should know because I supplied them to him along with mung beans for sprouting.) While nuts are high in calories, just eating a handful – about 2 ounces, or roughly 1/4 cup – 5 days out of the week is sufficient to bring you the health benefits that nuts can offer. Nuts do need to be chewed thoroughly for their healthful properties to be used by the body. They should not be eaten after a heavy meal because that could lead to weight gain. Nor should a bowlful of kernels be left on the coffee table in front of the TV during the football season.

Lifestyle plays a role in health
Eating nuts is not a guarantee of good health: some of the other factors that come into play are our genetic inheritance; the amount of exercise we do; our lifestyle choices and stress level; and the negative factors like smoking and being overweight. But the scientific studies cited at the end of this article indicate the health benefits that can accrue from a regular diet of nuts: They strengthen the immune system, lower cholesterol, and protect the body from viral invasion and tumor growth. They can lower the risk of colon, breast, and prostate cancers. Moreover, eating nuts on a regular basis has been shown to reduce the risk of Type II diabetes. They can lower stress levels. Nuts also reduce the risk of high blood pressure which can lead to cardiovascular diseases. Walnuts and pecans, especially, which are high in antioxidants, reduce the damage caused by free radicals. Almonds and peanuts should be eaten with their skins because they, too, contain high levels of antioxidants. Nuts may even play a role in maintaining healthy sexual function in men.

Chestnuts have special health benefits
Chestnuts, unlike other nuts, are a significant source of Vitamin C. They are also rich in vitamin B6, Thiamin, Riboflavin, Folate, and Niacin. Chestnuts have the highest percentage of carbohydrates which has given them the nickname, “the runner’s nut” because they increase the body’s ability to cope with stress. An article in the NNGA Annual Report in 1987, by G.P. Abide, describes how to make chestnut chips as a commercial product. Chestnut flour is another value-added product. Mr. Abide advises nut growers to “be in line with current consumer trends favoring healthful foods.” How much more true that advice is now than 25 years ago.

We need to advise our customers and friends who eat nuts to store them in the refrigerator, and not leave them out on the kitchen table with a cracker and a pick, as inviting as that might sound. Nuts in the shell maintain their flavor longest. Most nuts can be stored in the freezer for years.

Some words of caution about eating nuts: There may be insect larvae within the shell. Also, nut kernels may turn rancid after a period of time if improperly stored. The oils within the kernel will spoil, causing the kernels to look yellowish and waxy. So look at the nuts you’ve just cracked out of the shell for insect infestation; feel them and smell them for signs of rancidity. If you’re cracking out nuts instead of buying the nuts already shelled, make sure to eliminate all shell materials – black walnut fragments can crack a tooth; tiny shell pieces can lodge in between teeth.

Nut allergies can be serious

A very small percentage of the population of the United States is allergic to tree nuts and/or peanuts. Some people can die if they consume even minute quantities which might have been added as an ingredient to other food products. In 1964 George Borgstrom wrote an article in the Annual Report calling for nut breeders to develop cultivars that would eliminate the allergens that cause such severe reactions in some people. To my knowledge, no one has taken up this challenge. Please let the NNGA know if this breeding work has been done.

Nuts enhance the dining experience
Now for the delicious part: nuts enhance the flavor and texture in bland foods like chicken, cabbage, salad, green beans, vegetable soup, waffles, pancakes, and muffins. While vegetarian restaurants have long served simple dishes using nuts, elegant restaurants have recently been offering pistachio crusted salmon, hazelnut stroganoff, and chocolate-chestnut trifle. Nuts can be added to milkshakes and made into nut milks and nut butters. The Native Americans of Virginia pounded hickory nuts into a paste, soaked them in water, and then used the “cream” as a delicacy. They also fermented this mixture to make a liquor.

Nuts are a food staple
Dr. John Harvey Kellogg, a major contributor to nut research in the early 20th Century, pointed out that nuts have double the nutritive value of lean meat, pound for pound. Yet the land required to produce nuts kernels is half that required to raise livestock. Kellogg believed that nuts should be a food staple, and not just a snack. He used nuts extensively as meals to his patients at the Battle Creek Sanitarium in Michigan. In an age of horrible practices in meat slaughterhouses and packing plants, Kellogg said in 1916 that “the nut is sweeter, cleaner, healthier, and cheaper than any possible source of animal product.”

Marion Nestle, a noted nutrition activist, has continued Kellogg’s vision of a world where people eat healthy food. She said that one in seven people on the Earth in 2012 is hungry. She feels that the global food crisis will continue in the U.S. and abroad in cost, volatility, and availability.

In her books, Nestle links malnutrition and hunger with social problems. One approach, she believes is to encourage food co-ops as an alternative to “Big Food” because they are community-based and value-based. Therefore, they must sell clean, healthy, nutritious food. Here is all the more reason, I believe, to plant and care for nut trees now, so that we will have a supply of one kind of healthy food in the future. J. Russell Smith was one of the most outspoken proponents of this idea, which he advocated in his book Tree Crops, A Permanent Agriculture.

Soaking nuts enhances their nutrition
I’m now going to describe a simple method to increase the nutritional value of nuts which everyone can do as long as they have access to clean water. Barbara Mendez, a licensed pharmacist and nutritional consultant, and Zel Allen, the author of several books on healthy eating, have both written articles on the health benefits of soaking nuts. The process calls for soaking raw nut kernels in water for several hours. The kernels should be the freshest you can find. The soaking period varies from 7 to 12 hours, depending upon the density of the kernel, but cashews should be soaked for no more than 6 hours.

After soaking the kernels, use a paper towel to pat them dry. Then, to return the kernels to their natural crispiness, dry them in one of several ways:

1. Roast them in the oven, or a counter-top toaster oven, at 150° to 170° F. for 15 to 20 minutes
2. Place them in a pan and let them dry over the pilot light of a stove for 12 to 24 hours, depending upon how long you have soaked the nuts
3. Use a food dehydrator set at 118° F. for about 7 hours.

During this period, the kernels increase their antioxidant and phytochemical capacity because soaking releases some enzyme inhibitors. This makes the nuts easier to digest. Tannins are removed from walnuts, making them taste sweeter. Soaking nut kernels also allows the body to absorb and use this food, instead of passing kernel pieces rapidly through the body. In effect, you are maximizing the nutritional value of your food when you follow this process. Note that this method reconstitutes nuts whose moisture levels have been previously reduced. They are therefore best eaten within two days.

After you’ve done this for a while, you’ll know the best soaking and drying times for nuts. Since each batch of nuts is different, don’t be afraid to experiment with the soaking and drying times to produce the healthiest and most delicious nuts you can.

List of Sources
Abide, G.P., et al., “Chestnut Chips: A Possible Option for Chestnut Processing”, NNGA (Northern Nut Growers Association) Annual Report 78:12 – 14, (1987)
Allen, Zel, The Nut Gourmet, Nourishing Nuts for Every Occasion, Book Publishing Co, 256 pages, 2006, especially “Amazing Health benefits in a Nutshell”, pp. 16 – 19
Allen, Zel, “Nuts – the Delicious Path to Good Health”, The Nutshell, Volume 62, Number 3, September, 2008, p. 16
Allen, Zel, “To Soak or Not to Soak – It’s a Nutty Question”, MNGA (Michigan Nut Growers Association) News, Fall, 2011, pp. 7 – 8
Bixby, Willard G. [NNGA President], “Resolution Adopted by the NNGA, Inc.”, September 14, 1929, NNGA Annual Report 20:158 – 159 (1929)
http://bodyecology.com/articles/how_to_eat_and_not_eat_almonds.php, “How to Eat and Not Eat Almonds”, November 9, 2006
Borgstrom, George, “Nuts in Human Food – A Critical Appraisal”, NNGA Annual Report 55:60 – 64 (1964)
Cajorie, F.A., “The Nutritive Value of Nuts”, NNGA Annual Report 10:80 – 87 (1919)
Cao (Tsao), Roon, “Nutritional Data from Heartnuts”, NNGA Annual Report 98 (2007)
Chen, C.Y. and Blumberg, J.B., “Phytochemical Composition of Nuts”, Asia Pacific Journal of Clinical Nutrition, 2008:17 Supplement 1:329 – 332
Chestnut, V.K., “Primitive Manufacture and Use of Acorn Meal”, NNGA Annual Report 8:43 – 45 (1917)
Downs, Albert A., “Trees and Food from Acorns”, NNGA Annual Report 40:177 – 179 (1949)
Greiner, Lois, “Marketing Naturally Nutritious Nuts”, NNGA Annual Report 77:10 – 12 (1986)
Higdon, Jane (2005), [update, Drake, Victoria J., 2009], “Nuts”, Linus Pauling Institute, Oregon State University, 2012
International Nut Tree Council, “Go Nuts Go Healthy”, 11 pages, 2001
Kellogg, J.H., “Advent of Nuts into the Nation’s List of Staple Foods”, NNGA Annual Report 8:46 – 58 (1917)
Kellogg, J.H., “The Food Value of Nuts”, NNGA Annual Report 7:101 – 113 (1916)
Kellogg, J.H., “More Nuts, Less Meat”, NNGA Annual Report 21:57 – 65 (1930)
Kellogg, J.H., “Nuts Need as Supplementary Foods”, NNGA Annual Report 11:83 – 92 (1920)
Kendall, C.W., et al., “Nuts, Metabolic Syndrome and Diabetes”, British Journal of Nutrition, 2010 August; 104(4)
Kendler, Barry S., “The American Diet and the Need for Dietary Supplementation”, Nutritional Perspectives: Journal of the Council on Nutrition of the American Chiropractic Association, October 2010
King, J.C, et al, “Tree Nuts and Peanuts as Components of a Healthy Diet”, Journal of Nutrition , 2008 September; 138(9):1736S-1740S
Li, L, et al. “Fatty Acid Profiles, Tocopherol Contents, and Antioxidant Activities of Heartnut (Juglans ailanifolia Var. cordiformis) and Persian Walnut (Juglans regia L.), Journal of Agricultural Food Chemistry, 2007 Februray 21:55(4)
Lombardini, Leonardo, “Phytochemicals and Antioxidants in Pecan”, NNGA Annual Report 99 (2008)
Lovell, John D. and Norton, Julia A., “Food and Horticultural Psychology in Relation to Nut Growing”, NNGA Annual Report 74:119 – 123 (1983)
Malinsky, Alex (aka RawGuru), “ ’C’ is for Chestnut and Vitamin C”, Natural News.com, January 26, 2011
Mendez, Barbara, “Soaking Nuts and Seeds for Maximum Nutrition”, The Nutshell, Volume 66, Number 2, June 2012, pp. 12 – 13
Moree, Shiro, “Health, Nutrition, and Nuts: In a Nutshell”, The Nutshell, Volume 61, Number 1, March, 2007, pp. 24 – 28
Nut Gourmet Blog, May 11, 2011, “Go Nuts Over Antioxidants”, MNGA (Michigan Nut Growers Association) News, Summer, 2011, pp. 11 – 16
Skylles, J. Trevor, “The Nut Crops of Turkey”, NNGA Annual Report 62:70 – 76 (1971)
Smith, J. Russell, Tree Crops, a Permanent Agriculture, The Devin Adair Co., 1953, especially Chapter XV, “Nuts as Human Food”, pp. 202 – 205
Spaccarotella, K.J., et al., “The Effect of Walnut ntake on Factors Relating to Prostate and Vascular Health in Older Men”, Nutrition Journal, 2008 May 2:7:13
Stafford, W.E., “Use of Nuts by the Aboriginal Americans”, NNGA Annual Report, 14:57 – 59 (1923)
Talbert, T.J., “Nut Tree Culture in Missouri”, NNGA Annual Report 41:134 – 135 (1950)
University of California at Berkeley Wellness Letter, “Nuts to You”, The Nutshell, Volume 51, Number 2, June, 1997, pp. 1 – 2
Villarreal J.E., L. Lombardini, and L. Cisneros-Zevallos,” Phytochemical Constituents and Antioxidant Capacity of Different Pecan [Carya illinonensis (Wangenh.) K. Koch] Cultivars”, Food Chem. 102:1241-1249, 2007
Vinson, J.A. and Cai, Y., “Nuts, Especially Walnuts, Have Both Antioxidant Quantity and Efficacy and Exhibit Significant Potential Health Benefits”, Food Function, 2012 February 3; 3(2)
Young, Robert O., “Eating Nuts May Prevent Cancerous Lungs and Prostate”, presented at the American Association for Cancer Research, Frontiers in Cancer Prevention Research Conference, Houston, Texas, December 6 -, 2009; reference: http://ivanhoe.com/channels/p_channelstory.cfm?storyid=23047

Posted in almonds, Antioxidants in Nuts, chestnuts, Minerals in Nuts, Nut Allergies, Nut Growing, Nut History, Nut Nutrition, Nut Organizations, nut research, Nut Studies, Nuts and Health, peanuts, pecans, Uncategorized, walnuts | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments »

TRAVEL THE GLOBE AND TAKE YOUR NUTTY COMPANIONS WITH YOU

Posted by Zel Allen's nutgourmet on June 14, 2011

TROPICAL NUT CHEWS
Travel season has arrived! Have you packed your nutty nibbles to tide you over until you reach your destination? Whether it’s a road trip, a cruise, or a flight to some exotic destination, it’s great to have some tasty travel companions–nutty companions, that is. Delicious, nutty and fruity companions make those nibbles even better.

I never travel without packing nutty little treats in my purse, my suitcase, and my carry-on. They sustain me when food is a long way off, and all I need is just a few bites to quell the hunger pangs or feel the need for a little pick-me-up.

This unique recipe is one you can prepare months or weeks in advance, pop into plastic zipper-lock baggies, and off you go. These yummy Tropical Nut Chews can travel unrefrigerated, even in extremely dry or very moist climates.

A delicious sweet treat that spotlights fruits and nuts, this tropical confection can be baked in the oven or dried in the dehydrator. Baking permits a bit more spontaneity, while dehydrating requires planning ahead for the approximately 24 hours it takes to finish in the dehydrator. Either method will bring you a delightful, chewy cookie/confection with the irresistible fruity flavors of the islands. The unique feature of the nutty treats is their ability to travel well without refrigeration for up to two months. You can take them camping, backpacking, and even globe trotting.

TROPICAL NUT CHEWS

Yield: approximately 50 three-inch squares

8 to 10 ounces unsweetened dried pineapple, cut into 1-inch pieces
6 ounces dried unsweetened mango, cut into 1-inch pieces or Turkish apricots, chopped
Boiling water

4 cups dried, unsweetened grated coconut
2 cups roasted, unsalted peanuts
1 cup roasted unsalted cashews, coarsely chopped
2 teaspoons ground cinnamon

8 ripe bananas
1 1/2 cups pitted dates, cut in half
1/3 cup peeled and chopped fresh ginger

1. Line 3 jellyroll pans with parchment paper or 3 dehydrator trays with Teflex sheets and set them aside.
2. Place the pineapple and mango pieces into a large bowl. Cover the fruit with boiling water and set aside to soak for 15 to 20 minutes.
3. Combine the coconut, peanuts, cashews, and cinnamon in an extra large bowl and set aside.
4. Place half the soaked pineapple and mango pieces into the food processor, along with half the bananas, half the dates, and half the ginger. Process until smooth and creamy and transfer to the bowl with the nuts.
5. Process the remaining bananas, dates, ginger, and soaked pineapple and mango until almost completely pureed. Avoid over-processing. The small bits of pineapple, mango, dates, and ginger add pleasing texture and tangy flavor. Transfer the mixture to bowl and mix well to distribute all the ingredients evenly.
6. TO BAKE THE TROPICAL NUT CHEWS, preheat the oven to 200 degrees. Spoon the fruit mixture onto the prepared jellyroll pans and press with the back of a spoon to spread the mixture, forming large rectangles that cover 3/4ths of each baking pan. Use a flatware knife to score the fruit mixture into 2- or 3-inch squares.
7. Bake for 3 hours, then, turn the chews by inverting the slabs onto another piece of parchment. Bake for another 1 1/2 hours, or until well dried. Cool completely and break into pieces. Tropical Fruit Chews can be stored in heavy-duty zipper-lock plastic bags and kept at room temperature for up to two months. For longer storage, refrigerate them for up to 6 months.
8. TO DEHYDRATE THE TROPICAL NUT CHEWS, spread the fruit mixture onto 3 Teflex-lined dehydrator trays, score into 2-or 3-inch pieces with a flatware knife, and dehydrate at 115 degrees for about 12 hours. Invert the slabs onto the open dehydrator trays and dehydrate about 8 to 10 hours longer, or until thoroughly dried. Stored in heavy-duty zipper-lock plastic bags, the chews will keep at room temperature for up to 6 months.

NOTE: If you prefer to use fresh coconut in place of the dried, purchase a mature coconut that is free of cracks and feels heavy with water. To crack it open, hold the coconut in the palm of your hand with the eyes facing either side. Hold the coconut over the kitchen sink and use the blunt end of a heavy-duty cleaver or chef’s knife to pound all around the perimeter of an imaginary line that goes through the center, between the eyes and the stem end. Turn the coconut as you pound. As soon as the coconut begins to crack, discard the coconut water into the sink. Use a small, firm paring knife to separate the coconut meat from the shell. Place the coconut meat into the food processor, in batches, and pulse chop it into a coarse meal or coarsely shred the pieces by hand. You will have about 4 to 5 cups of freshly grated coconut meat.

Posted in cashews, coconut, Nut Desserts, Nut Recipes, peanuts, Vegan Desserts | Tagged: , , , , , , , , , , | 1 Comment »

PEANUTS & KALE ANNOUNCE ENGAGEMENT

Posted by Zel Allen's nutgourmet on March 25, 2011

Peanut lovers like me, who never tire of those crunchy, nutty-tasting wonders, always gravitate toward recipes that include them in any form. I’m also an avid fan of kale, raw or cooked. So I thought why not combine peanuts and kale. How could I miss?

Slowly, another kale salad was beginning to take shape, but was still in the process of creative cultivation and ripening. What would the dominant flavor be? Would it be sweet, tart, savory, or a pungent kaleidoscope of all those flavors.

The decision ultimately fell onto my taste buds. They were craving a kale salad with a taste-popping dressing that could be defined as sweet and sour, but also yearned for something pungent with a strong umami edge. That magical blend of flavors spoke to me from far-away places like Thailand or possibly Indonesia, where sweet and sour sauces are king and crafted so well.

Starting with a crunchy peanut butter, I found it really easy to assemble a sweet and sour dressing within minutes. Smooth peanut butter would be all right, too, but I love the texture of those little tidbits of chopped peanuts that deliver a petite crunch with every forkful of the bite-size kale leaves. All I needed was a bowl, a wire whip, a measuring cup, and some measuring spoons. My feet sprung into action and led me instantly to “kitchenland”–my favorite little creative nook.

I chose to include another ingredient, low-fat coconut milk, to lend richness to the dressing. It would certainly have been richer still with a thick coconut cream or full-fat coconut milk, but a little restraint delivered great flavor and far less fat, especially saturated fat, and fewer calories, for sure.

I learned a little secret from a raw chef who makes heavenly kale salad. In working with raw kale to make it a little softer to the palate and to best infuse the dressing throughout, he lovingly and patiently massages the dressing into the kale pieces before adding other ingredients. The results are unmatched! The pampered kale salad becomes a divine symphony, rich with flavor notes and innovatively embellished with a chorus of sweet fruits and crunchy veggies.

Enjoy the recipe along with the great health benefits from two highly nutritious gifts of nature–kale and peanuts.

BANGKOK KALE WITH PEANUT DRESSING

Yield: 4 servings

1 large bunch kale, ribs removed, torn into bite-size pieces

Peanut Dressing
3/4 cup crunchy, unsalted peanut butter
1/2 cup low-fat coconut milk
1/4 cup lime juice
1/4 cup maple syrup
2 tablespoons apple cider vinegar
1 tablespoon soy sauce
1 clove garlic, crushed
1/8 to 1/4 teaspoon cayenne

1 1/4 cups chopped or whole tangerine segments
1 cup sliced hearts of palm or quartered, water-packed artichoke hearts
2 Persian cucumbers, quartered

1/4 cup diced red bell pepper

1. Place the prepared kale into a large, deep bowl and set aside.
2. To prepare the Peanut Dressing, combine the peanut butter, coconut milk, lime juice, maple syrup, vinegar, soy sauce, garlic, and cayenne in a medium bowl and mix well with a wire whip until creamy and well blended.
3. Measure 3/4 cup of the Peanut Dressing and pour it over the kale. With clean hands, mix and massage the dressing into the kale until it is well incorporated and the kale is well coated. Refrigerate the remaining dressing for another salad.
4. Add the tangerines, hearts of palm, and cucumbers and toss well. Divide into 4 salad plates and garnish with the diced red bell peppers.

Leftover Peanut Dressing
This dressing is so tasty you won’t need to wonder what to do with the leftovers. Here are a few ideas:

Tuck it into the fridge and pour it over next day’s steamed veggies.
Dress another salad.
Use it as a dressing over a pita sandwich filled with bean burgers and veggies.
Pour it over coleslaw and toss well.

Posted in groundnuts, Nut Recipes, peanuts | Tagged: , , , , | Leave a Comment »

ONE HAIL OF A KALE SALAD

Posted by Zel Allen's nutgourmet on August 31, 2010

Kale is barely visible in the American diet and often appears merely as background garnish on salad bars. Yet, kale is right at the top of the A-list of foods with the highest nutrient density. Packed with vitamin A, vitamin K, and the antioxidants beta carotene and lutein & zeazanthin, this leafy green ought to be highly praised and given an honored place in the diet several times a week. Hopefully, this tasty recipe will lure you into the kale den.

You might even fall in love with kale after eating this salad because this kale has a partner to charm your taste buds and offer a pleasant crunch. Peanuts, also highly nutritious, are a great source of monounsaturated fat that helps to reduce the risk of cardiovascular disease. Often grouped with nuts, peanuts are actually in the legume family and are a rich source of the antioxidant resveratrol that helps to induce good blood flow to the heart and brain.

The antioxidants in peanuts measure up to those fruits with the highest antioxidant levels: pomegranates, blackberries, and strawberries. You may be surprised to discover peanuts contain more antioxidants than apples, carrots, and beets.

Kale makes a gorgeous display on the dinner table and certainly packs a hearty nutritional punch. Dotted with bright red radishes, crisp cucumbers, and crunchy bits of roasted peanuts, this earthy forest green salad is bathed in a rich and creamy dressing that instantly satisfies the savory palate. The secret to softening the kale and making it so much easier to eat is giving it a loving massage, a technique that infuses it with deeper flavor as well. This salad is a great keeper. If you don’t finish it in one sitting, you can tuck it into a covered container and keep it refrigerated for up to 3 or 4 days.

ONE HAIL OF A KALE SALAD
WITH CASHEW CAESAR DRESSING

Yield: 6 servings

1 large bunch kale, stems discarded, torn into small bite-size pieces
1 cup Cashew Caesar Dressing

1/2 cup unsalted dry roasted peanuts, coarsely ground in a hand-crank nutmill
1 bunch red radishes, sliced
2 Persian cucumbers, chopped
4 green onions, sliced

1/2 ripe avocado, chopped

1. Place the kale into a large mixing bowl and pour the Cashew Caesar Salad Dressing over. Use your hands to massage the dressing into the kale, mixing and massaging for one full minute to soften the kale and infuse it with flavor.
2. Add the peanuts, radishes, cucumbers, and green onions and toss well
3. Transfer the salad to an attractive serving bowl or platter and sprinkle the chopped avocado over the top.

Note:
If you cannot locate Persian cucumbers, use 1 large cucumber, peeled and chopped

Cashew Caesar Dressing
Caesar salad remains a long-standing favorite. The original dressing was made with a generous measure of Parmesan cheese, anchovies, and a raw egg in a base of olive oil. I’ve taken grand liberties with this oil-free, cashew-based dressing. Far from the standard Caesar, this tasty version has a rich character all its own.

Yield: 2 3/4 cups

2 cups water, divided
1 cup cashews
1 clove garlic, coarsely chopped

1/2 cup plus 2 tablespoons fresh lemon juice
1 tablespoon plus 1 1/2 teaspoons dark miso
1 tablespoon nutritional yeast flakes
1 tablespoon vegan Parmesan
1 1/2 teaspoons salt
1 teaspoon rice vinegar
3/4 teaspoon xanthan gum or guar gum

1. Place 1 cup of the water, cashews, and garlic into the blender and process until the cashews are broken down. If using a high-powered blender, you can place all the ingredients into the blender at once.
2. Add the remaining ingredients and process until thoroughly incorporated and the dressing is smooth and creamy. Use a funnel to transfer the dressing into a narrow-neck bottle for easier pouring.
3. Use immediately or chill until ready to use. Shake well before using. Refrigerated, the dressing will keep for up to 10 days.

Variation:
Substitute macadamias or pine nuts for the cashews

Posted in Antioxidants in Nuts, cashews, Nut Nutrition, Nut Recipes, Nuts and Health, peanuts | Tagged: , , , , , , , , , , , , , , , | 7 Comments »

THE POWER OF THE FEW

Posted by Zel Allen's nutgourmet on January 21, 2010

I’m back and nutty as ever! No, I haven’t abandoned my post at the NutGourmet—just took a little holiday break to spend time with family and friends and cook up a flurry of great munchies I’ll share in future blog posts.

Now, I’ve returned with a fresh vigor and a feverish desire to share the nutty pleasures. Sometimes I bemoan the fact that nuts are not exactly dirt-cheap. Then, on the other hand, maybe that’s a good thing because many of us would probably be tempted to gorge on massive amounts of them. That would be a bad thing. How bad?

What constitutes a healthy level of nut consumption? The key is to remember there is awesome power in “just a little.” That “just a little” means there are potent benefits in consuming as few as one to three ounces of nuts a day. Translate that to the equivalent of about one or two generous handfuls.

Some might be thinking that limiting oneself to just one or two ounces of nuts a day may actually feel like utter deprivation. In truth, that small quantity is actually achieving a perfectly healthy ideal. It never ceases to amaze me that such a small quantity packs a big wallop in knocking down high cholesterol and blood pressure and reducing the risk of coronary artery disease.

At the December 2009 meeting of the American Association for Cancer Research, attendees learned from researchers at Texas Woman’s University – Houston Center that a mere two ounces of pistachios a day boosted levels of gamma- tocopherol, a natural form of the powerful antioxidant vitamin E. The authors acknowledge higher levels of gamma-tocopherol may offer protection against certain forms of cancer, namely lung and prostate cancer.

The U.S. Department of Agriculture and the Department of Health and Human Services update the Dietary Guidelines for Americans every five years. In 2005, the guidelines suggested incorporating 1.5 ounces of nuts such as hazelnuts into the diet several times per week. They suggest hazelnuts are a good source of vitamin E, magnesium, folate, B vitamins and minerals that may play a role in lowering blood pressure. Hazelnuts are high in beneficial monounsaturated fats and only contain 4 percent saturated fats.

Just two handfuls of walnuts a day was the catchphrase of a study looking to inhibit the growth of breast cancer tumors in mice. W. Elaine Hardman, Ph.D., professor of biochemistry at Marshall University School of Medicine in Huntington, West Virginia, gives the omega-3 fatty acids, antioxidants, and phytosterols in walnuts a thumbs up for their ability to block the progression of tumors and suggests the compounds contained in walnuts could slow down the growth of breast cancer in humans.

A study cited in the Journal of the American College of Cardiology demonstrated that just eight walnuts eaten at the end of a meal may be better than olive oil in helping to prevent damage to the delicate lining of the arteries. Walnuts were compared with olive oil in a study conducted at Barcelona’s Hospital Clinico and were found to better retain the elasticity and flexibility of the arteries when necessary to expand and increase blood flow. While many people turning to the Mediterranean diet credit the olive oil for the heart healthy focus, they miss the true hero—the little handful of walnuts.

Must one conclude that nuts are truly a miracle food? No, they certainly are not. Nuts are merely one of many of the highly nutritious plant-based foods that help us to stay healthy and assist us in returning to a state of health when we’ve fallen into the pit of chronic disease.

There really are no miracle foods, though many food purveyors work hard to convince people their product is theeee one to repair all the health ills and provide a cure-all. The power of the few remains the steadfast mantra referring to all whole, plant-based foods consumed in smaller portions than Americans have become accustomed to consuming. Feasting is best saved for special occasions.

For the daily diet, the power of a few nuts along with comfortable and reasonable portions of fruits, vegetables, whole grains, legumes, and seeds brings impressive results in a surprisingly short time.

The following measurements comprise a one-ounce serving of nuts:

20 to 24 ALMONDS

6 to 8 BRAZIL NUTS

16 to 18 CASHEWS

18 to 20 FILBERTS (HAZELNUTS)

10 to 12 MEDIUM MACADAMIAS

28 SHELLED PEANUTS

18 to 20 PECAN HALVES

150 to 157 PINE NUTS (PIGNOLI)

45 to 47 PISTACHIOS

14 WALNUT HALVES

1 tablespoon PUMPKIN SEEDS

1 medium-size handful SESAME SEEDS

3 tablespoons SHELLED SUNFLOWER SEEDS

References:
Almond Board of California–http://www.almondsarein.com

American Association for Cancer Research “Walnut consumption decreases mammary gland tumor incidence, multiplicity and growth in the C(3) Tag transgenic mouse” AACR 2009; Abstract LB-247.

California Pistachio Association–http://www.pistachios.org

The Hazelnut Council–http://www.hazelnutcouncil.org

Hernandez, M.S. American Association for Cancer Research (2009. December 9). Pistachios may reduce lung cancer risk. ScienceDaily. Retrieved January 20, 2010 from http://www.sciencedaily.com/releases/2009/12/091208191956.htm

International Nut Council Nutrition Research and Education Foundation http://www.nuthealth.org

National Pecan Shellers Association–http://www.ilovepecans.org

Peanut Advisory Board–http://www.peanutbutterlovers.com

The Peanut Institute–http://www.peanut-institute.org

Ros, Emilio. “Eating walnuts at the end of a meal may help cut the damage that fatty food can do to the arteries” Journal of the American College of Cardiology. 2006/10/10 09:38:33 GMT

The Walnut Marketing Board–http://www.walnut.org

Posted in almonds, Antioxidants in Nuts, hazelnuts, Nut Nutrition, Nut Organizations, nut research, Nut Studies, Nuts and Health, peanuts, pecans, pine nuts, pistachios, sunflower seeds, walnuts | Tagged: , , , , , , , , , , , , | 5 Comments »

GOT PEANUT ALLERGIES? SUNFLOWER SEED BUTTER TO THE RESCUE!

Posted by Zel Allen's nutgourmet on April 17, 2009

Peanut allergies can make life rather harrowing for those who must avoid even the smallest quantity of peanuts and any by-products containing peanuts. That means many of the delicious foods made from peanuts and peanut butters are strictly off limits.

But sunflower seeds may come to the rescue! When I attended the Natural Products EXPO in Anaheim, California, in March, 2008, I enjoyed a pleasant encounter with SunGold Foods, Inc., a company that makes Sunbutter, a creamy product made of sunflower seeds.
sunflower
When I tasted their organic creamy Sunbutter, my first thought was that it was so like peanut butter I really thought it contained some peanuts. I was assured the smooth and rich-tasting “butter” was made only from roasted sunflower seeds—it didn’t even contain salt or sugar. It was thick, like peanut butter, and totally engaging. As I walked away from the booth, the thought of the sunflower seed butter clung to me like my favorite red sweater, and I knew a jar of it would soon become part of my regular pantry items.

Several of the peanut butter recipes in my cookbook, The Nut Gourmet, will taste equally as delicious with this sunflower seed butter standing in for the peanut butter–recipes like the Peanut Butter Carob Pie, Yam and Nut Butter Soup, Chocolate Peanut Butter Mousse, Pistachio Peanut Bon Bons, and African Peanut Soup.

And sunflower seeds are highly nutritious with plenty of protein, fiber, B vitamins, and Vitamin E. And as for the all-important minerals, they’re naturally packed with calcium, magnesium, potassium, selenium, iron, zinc, and copper.

***************************

Sunflower seed butter–what a delight and what a treasure for those who will no longer have to miss out on a host of delicious peanut butter recipes! Armed with sunflower seed butter, peanut allergy sufferers and anyone who enjoys a flavorful and zesty dish can now make this delicious sauce for recipes like Indonesian Gado Gado or Satay. For this easy sauce that takes no more than 5 minutes to make, I would suggest using the unsalted and unsweetened variety. You can choose either the chunky or smooth texture.

A word of caution is in order, though. For those with peanut and tree nut allergies, sunflower seeds and products made from them may possibly pose the same risks as consuming peanuts and tree nuts. Always read labels of any products you purchase to make sure they were not made in a facility that processes peanuts or tree nuts. The Sunbutter is made in a peanut and tree nut-free facility, but may still cause serious risks of severe reaction for some people.

sunseedsauce

SUNFLOWER SEED SWEET AND SOUR SAUCE

Yield: 1 1/2 cups

1/2 cup plus 2 tablespoons sunflower seed butter
1/2 cup coconut milk
1/4 cup lemon or lime juice
2 tablespoons apple cider vinegar
2 tablespoons maple syrup or organic sugar
3/4 teaspoon salt
1 large clove garlic, crushed
Cayenne pepper or hot sauce to taste

1 to 2 teaspoons finely minced chives

Combine all the ingredients, except the chives, in a small mixing bowl and stir with a whisk to blend the flavors. Stirring for a full minute creates a thicker sauce. Transfer to an attractive serving bowl and garnish with the chives. Serve as a dip for baked tofu or seitan, or spoon over steamed vegetables, cooked grains, or tossed salad.

Posted in peanuts, sunflower seeds | Tagged: , , , , , , , | 11 Comments »

THIS LITTLE PEANUT WENT TO MARKET. . .

Posted by Zel Allen's nutgourmet on March 13, 2009

On the first weekend in March I was floating on a nut cloud and swimming in a warm and fuzzy nut pond. And if you’re as much of a nut butter lover as I am, I can assure you there was plenty to spread around.

Every year on the first weekend in March, the Natural Products EXPO comes to the Anaheim convention center in California for the largest food show in the country. This is the premier event for food manufacturers and sellers to display their wares and introduce new food products to retail buyers, the press, and those with a related food focus. The convention halls were practically bursting at the seams with 1900 vendors and 53,000 people in a frenzied environment of food tasting and product samplings along with an impressive array of knock-your-socks-off food displays.

As usual, I was trained on seeking nut products and trying to discover any unique ways nuts were being incorporated into good things to eat. Simply put, the experience was a banquet! And nuts were not the only items eager sellers were sampling.
peanut3
Peanut products won my popularity prize with the most vendors selling peanut butters, some purely organic, others enhanced with flavorings and palm oils to keep the nuts and the oils from separating. Many of the peanut companies posted notices on their websites stressing that none of their products came from the disgraceful Peanut Corporation of America responsible for all that contaminated peanut butter.

Overall, nuts made an excellent showing, but the one disappointment for me was that none of the hot prepared foods contained nuts of any kind with the exception of a lonely Thai peanut sauce and a peanut tofu. Nuts are so nutritious and high in protein and fiber–why couldn’t they serve as an excellent replacement for other protein-containing foods like tofu, wheat gluten, or animal-based items?

This year I noticed more companies featuring nuts in their products. Here’s a run-down of what I saw:
• nutty granola varieties and granola bars
• energy bars
• trail mixes
• meal replacement bars
• raw power bars
• almond milk
• hemp milk
• almond and hazelnut-flavored ice cream and gelato
• nut butters
• nut brittle
• chocolate-covered nut creams
• nut pralines
• chocolate covered nuts
• raw nuts
• roasted nuts
• and nuts seasoned with everything from habanera chiles to onions and garlic.

The most innovative new product I met at the market was peanut tofu. Though I was awe-struck at the moment, I later realized peanut tofu makes perfect sense—the Chinese employed the soybean in a unique process that turned it into tofu. The peanut is also a bean—so why not peanut tofu?

Of all the nutty products at the EXPO, my personal blue ribbon award goes to Sunergia Soyfoods from Virginia for the most creative product I have ever encountered. If you’re into the vegetarian lifestyle, you know that tofu is a great source of plant-based protein. But would you ever imagine a tofu made from peanuts? This outrageously creative company came up with Nufu Peanut Tofu—a tofu made from peanuts in two tasty flavors—sesame ginger and herbed hickory. With great flavor and familiar tofu texture, this peanut tofu packs 5 grams of protein in a 2-ounce serving. I’m sold!
peanuts-blanched

Novel ideas always show up at the EXPO. One company, Justin’s Nut Butter from Colorado, came up with a hip way to package and sell nut butter—little one-ounce foil-wrapped nut butter squeeze packs perfect for moms to pack into kids’ lunch boxes. Smart marketing idea! They also make classic peanut butter and p-butter flavored with honey and cinnamon. Their classic almond butters are also perked up with honey or maple flavoring. To prevent the nut oils from separating, they add organic palm fruit oil to their products.

Mrs. May’s Naturals from California attracted a pack of nut-loving snackers to gobble up their amazing nut crunches that feature every variety of slow-roasted nuts and seeds you can think of. Some are combined with sea salt and sweetened with organic sugar–others are simply blended with fruits to give them sweet appeal. But all of them are irresistible and often show up at parties like the Academy Awards gathering I attended recently. There were bowls of these crunchy babies on every table.

One of my favorite standout products at the market was Sunbutter from North Dakota, a totally peanut-free butter made from roasted sunflower seeds. The unsweetened variety is my fave and is unbelievably tasty with nothing more than roasted sunflower seeds. It’s got awesome flavor and is actually reminiscent of ultra creamy peanut butter. Anyone allergic to peanuts or tree nuts could safely enjoy this treat because it’s made in a peanut-free and tree-nut free processing plant. The other varieties include those made with organic sunflower seeds, sea salt, mixed tocopherols (those are fat-soluble antioxidants in the Vitamin E family), and evaporated cane juice (a fancy name for organic sugar).

Yummy nuts made by Yumnuts Naturals from Connecticut truly are just that—a yummy snack food made with dry roasted cashews as the base. Each of the six varieties is coated with sweeteners like honey, corn syrup, and/or sugar. Some have other irresistible additions like cocoa powder, coconuts, salt, chili powder, lime juice, and zesty Cajun seasonings.

A recent marriage took place in the peanut community—Sunland Inc. found its soul-mate in Peanut Better and now they are one, growing and processing some of the tastiest natural and organic nut butters made from just Virginia peanuts, either crunchy or creamy, with nothing else added. These little critters pack three to five sweet little
peanut4Virginia peanuts into each pod that finds their most nurturing climate in New Mexico. Their flavor- infused p-nutbutters are a riot with 13 different varieties. The vanilla cranberry pops with sweetness, the caramel feels all warm and fuzzy, and the spicy Southwestern zings with the perfect touch of chili heat. Here are some of the other wild and creative flavors: banana, raspberry, cinnamon, dark chocolate, sweet molasses, cinnamon currant, onion parsley, hickory smoked, and Thai ginger and red pepper. So many choices!

Sweet Ella’s Organic Peanut Butter from Michigan comes in creamy and crunchy style and contains only two ingredients—peanuts and sea salt and it rocks the tastebuds! I’m a nut for the crunchy style and can honestly say it was delicious. This company, founded in 1910 by Ella Koeze’s great great grandfather who came to America from the Netherlands, is now celebrating its 99th birthday and carrying on a unique legacy. Their USDA certified organic peanut butter is made on vintage equipment and prepared in small batches.

Cream-Nut Natural Peanut Butter is also made by the Koeze Company and contains only Virginia peanuts and salt. The difference is the Cream-Nut Brand is not made with organic nuts, but has the distinction of being produced on the same vintage equipment as Sweet Ella’s.

almond2
Raw is the rage! And Two Moms in the Raw make an impressive line of raw organic granolas packed with a bushel of nuts like pecans and almonds along with berries and whole grains. For those unfamiliar with raw products, raw means nothing is heated at temperatures higher than 118 degrees in order to preserve the natural enzymes. Seeds have many of the same healthful properties as nuts, and there’s a ton of them in the gluten-free dehydrated sea crackers offered by this savvy company

Living Intentions from San Francisco has Gone Nuts! That’s what they call their line of raw, vegan, sprouted nut blends that totally lured me in with their captivating array of flavors. Who can resist a handful of sesame teriyaki flavored nuts, or cilantro lime mojo with pistachios and pepitas? And their sweet and spicy pistachios with chipotle–Whew! That’s one hot mama!

I confess. I’ve got a soft spot for almond butter. Couldn’t resist Once Again Nut Butter whose brochure says “We spread integrity.” The company is a cooperative with a mission to help address Third World poverty by starting and supporting organic farm co-ops and paying U.S. prices to the growers. I had a great tasting session at their booth and loved their crunchy almond butter. It was pure heaven with nothing else added and nothing taken out. They also make the smooth along with one that includes flaxseed oil to provide omega 3 fatty acids. Other products include organic sunflower butter, cashew butter, and peanut butter, along with sesame tahini. Every preference is covered—smooth, crunchy, salted, unsalted.

Still strolling through the peanut patch I struck gold when I reached Feridies from Virginia. And, naturally, Virginia peanuts were their specialty, though they did have cashews, almonds, and pistachios, too. This vendor had something for everyone—salted, unsalted, redskin, honey roasted, butter toffee, hickory smoked, hot & spicy, chocolate covered, Cajun spiced, garlic, and wasabi flavored—it was snacker’s heaven!

It was obvious that Peanut Butter & Co. from New York likes to play in the kitchen and has fun naming their flavored peanut butters. Guess what’s in The Heat is On? Or Dark Chocolate Dreams? These special blends use organic palm oil to prevent the oil from separating, while Smooth Operator and Crunch Time are made from great tasting peanuts and salt. From their simple sandwich shop beginnings, their PB&J ‘wiches attracted dating couples, lunching execs, and even celebrities. Can’t you just taste their grilled peanut butter sandwich stuffed with bananas and honey?

The Shangri-la of the Himalayas came to the EXPO via International Harvest from New York. All their products are raw and organic from Hunza and the world. I was literally compelled to stop and stare at their brilliant display of nutty trail mixes. The Himalayan Trail medley was a gorgeous combo of almonds, figs, apricot kernels, mulberries, golden raisins, and apricot halves. The Hunza Goji Trail added bright red-orange goji berries to the mix. It was so appealing I could barely control myself from stashing handfuls into my bag. The company likes cashews and pistachios, too, and included them in other fruity mixes.

And then there was Amoretti, an awesome company that makes unique products especially for chefs and the food industry. Their focus is outrageously cool things like almond pastes, marzipans, nut pralines, nut flours, nut and fruit ganaches, and pistachio dessert sauce. Another section of their catalog featured nutty flavoring syrups in almond, peanuts-shelled1chestnut, praline, hazelnut, macadamia, pistachio, and walnut flavors. And wildest of all food products are their edible food perfume sprays with the scent of almond, amaretto, coconut, hazelnut, or pistachio. Wouldn’t that make dessert impossible to resist with those fragrant aromas perfuming the air right under your nose? And have you ever seen gold or silver French Almond Dragees?
They were gleaming brilliantly in the company’s stunning catalog. I can easily imagine a platter of gold and silver-coated candied almonds presented at an elegant event!

Wickedly delicious is the hottest way to express the nirvana that greeted my taste buds at the Mudslinger’s booth. Their ice cream-like frozen desserts are decadently delicious and creamy to the max. My best pics were the soy milk-based Peanut Butter Palooka and the coconut milk-based Coconut Pecan Praline. Am I a crazy nut lover, or what?

Primex Farms in California is a very cool company that not only grows, roasts, and packs their whole and shelled pistachios, but they also promote the sale of almonds, hazelnuts, walnuts, peanuts, and pine nuts along with some fruits grown by other farms. They call themselves traders, an old-fashioned term, and sell the nuts all over the world. When I asked about their charismatic display, they presented me with an awesome press kit from the California Almond Board. I soon discovered there are more California almond varieties than I was aware of—10 in all. The press kit contains such an array of almond information it was like taking a course that begins with almond horticulture and ends with processing and storing the nuts. That is one savvy organization.
peanutplant

Coconuts made a lively debut in Turtle Mountain’s coconut milk non-dairy frozen dessert made from the first pressing of the coconut meat. The result is a decadently rich coconut-cream-based-frozen dessert that just oozes with creamy richness. The company aptly named this delicious treat Purely Decadent. Even better, they’ve used this coconut milk base to create two exquisite flavors–mocha almond fudge and peanut butter zig zag.

Making creative use of the coconut shells most of us would likely toss out, Coco Loco made magic with them and brought coconut shell jewelry to the EXPO. In an attractive display the company presented a line of jewelry one could wear from head to toe—literally. There were coconut shell hair sticks and coconut shell toe rings. And for the in-between parts the display included earrings, rings, pendants, nose rings, necklaces, and bracelets.

At the end of that tasting weekend I had to take my tummy home for a much needed rest and a nutty detox with a peanut butter and jelly sandwich.

Posted in almonds, cashews, coconut, hazelnuts, Nut Companies, peanuts, pecans, pine nuts, pistachios, sunflower seeds, walnuts | Tagged: , , , , , , , , , , , | 9 Comments »

Whimsical Quotes from a Nut

Posted by Zel Allen's nutgourmet on February 17, 2009

Nuts add pleasure to my life in countless ways. I appreciate them for adding spark to my recipes. I love them for their delicious flavor. I am grateful for their health benefits. I enjoy their pleasing crunch. But, that’s not all.

I love nuts for their literary charisma and for bringing a smile to my day. Check out the quotes below—perhaps they’ll make you smile, too.

“Warning: the Internet may contain traces of nuts.” — Anonymous

“The gods send nuts to those who have no teeth.” — Proverb

“Women, asses, and nuts, require strong hands.” — Proverb

“Love your enemy – it’ll drive him nuts.” -– Anonymous

“Nothing takes the taste out of peanut butter quite like unrequited love.” –Charles M. Schulz

“Don’t worry if your job is small and your rewards few. Remember that the mighty oak was once a nut like you.” — Anonymous

Posted in Nut Quotes and Toasts, peanuts | 1 Comment »

TREASURE IN A NUTSHELL

Posted by Zel Allen's nutgourmet on February 7, 2009

I thought it might be helpful to have an overview of the nutritional highlights of tree nuts. While this listing is certainly a good quick reference, it only scratches the surface of the plethora of health benefits nuts have to offer.

It may seem that I’m promoting nuts as some sort of miracle food. Not so. I’m just recognizing nuts are one of Mother Nature’s many gems that are packed with goodness, especially when paired with other foods that are nutrient-dense and low in saturated fats.

In the information below there may be some terms that are unfamiliar. Here is a brief explanation:

Arginine –an amino acid that changes into nitric oxide that relaxes blood vessels and permits better blood flow. May help alleviate coronary artery disease like chest pain and clogged arteries (called atherosclerosis).

Phytosterols – natural plant fats found in fruits, vegetables, nuts, and seeds that benefits the body by interfering with the absorption of excess cholesterol

Antioxidants – combination of vitamins, minerals, and enzymes found in plant foods that prevents our tissues from oxidation that leads to degenerative diseases like cancer and heart disease

Tryptophan – an essential amino acid the body can’t manufacture and must get from food. Necessary for normal growth in infants and for nitrogen balance in adults. Used by the body to help make niacin and serotonin. Serotonin thought to produce healthy sleep and a stable mood

Folate – also known as folic acid or folacin, a form of the water-soluble Vitamin B9. Occurs naturally in food and can also be taken as a supplement. Helps prevent neural tube birth defects.

ALMONDS

    almond• Lower cholesterol, especially LDL (bad cholesterol)
    • Decrease risk for coronary heart disease
    • Lower risk for diabetes
    • Promote weight control
    • Good source of phytosterols
    • Excellent source of arginine
    • High in protein,
    • High in monounsaturated fats
    • High in minerals: calcium, iron, zinc, potassium,
    • High in vitamin E.
    • High in arginine
    • Packed with antioxidants

BRAZIL NUTS

    brazilnut• Provide powerful antioxidants
    • Highest level of selenium of all nuts
    • High in beneficial mono- and polyunsaturated fats
    • High in protein
    • High in minerals: calcium, copper, iron, potassium, and zinc
    • Source of arginine

CASHEWS

    cashew• Source of arginine
    • High in beneficial monounsaturated fat
    • High in protein
    • High in minerals: copper, potassium
    • High in folate
    • Help to lower cholesterol and decrease risk for coronary heart disease
    • Contain the highest levels of zinc of any nut
    • Excellent source of phytosterols

CHESTNUTS

    chestnut21• Super low in fats, especially saturated fat
    • High in B vitamins, good level of folate
    • The only nut to contain healthy level of vitamin C
    • Promote weight loss
    • Protect the heart
    • Lower cholesterol

HAZELNUTS

    hazelnut2• Contain the highest levels of copper of any nut
    • Protect the bones and blood vessels
    • High in minerals: calcium, potassium, zinc
    • High in folate
    • Lower cholesterol, especially LDL cholesterol
    • High in heart-protective vitamin E
    • High in fiber
    • Good source of phytosterols
    • Loaded with antioxidants

MACADAMIAS

    macadamia• Highest in beneficial monounsaturated fats
    • Highest in B vitamins of all nuts
    • High in phytosterols
    • High in fiber
    • Source of arginine

PEANUTS

    peanut2• High in resveratrol a heart-protective antioxidant
    • Promote weight loss
    • Combat prostate cancer
    • Highest in phytosterols
    • Lower cholesterol
    • Highest in arginine of all nuts
    • High in mono- and polyunsaturated fats
    • Good source of protein
    • High in minerals: calcium, iron, potassium, zinc
    • High in B vitamins, especially folate
    • High in fiber

PECANS

    pecan2• Highest in antioxidants of any nut
    • Good levels of phytosterols
    • High in beneficial monounsaturated fat
    • High in minerals: manganese, selenium, and zinc
    • High in B vitamins and heart-healthy vitamin E
    • High in fiber

PINE NUTS

    pinenut3• Excellent source of arginine
    • High in phytosterols
    • Good levels of mono- and polyunsaturated fats to keep cholesterol in check
    • Excellent source of protein
    • High in vitamin E and B vitamins, especially folate
    • High in fiber

PISTACHIOS

    pistachio2• Impressive levels of phytosterols
    • Packed with antioxidants
    • High in beneficial monounsaturated fat.
    • Good source of protein, calcium, iron, copper, and zinc.
    • High in vitamin E and B vitamins, especially folate
    • High in fiber
    • Excellent source of arginine

WALNUTS

    walnut2• Only nut (except butternut) with essential Omega 3 fatty acids
    • Lower cholesterol
    • Combat cancer
    • Boost memory
    • Lift mood
    • Protect against heart disease
    • Help to develop more than 3 dozen neuron-transmitters for brain function
    • High in tryptophan
    • Loaded with antioxidants
    • Good source of arginine
    • Good source of protein
    • Good source of minerals: calcium, copper, iron, zinc
    • High in vitamin E and B vitamins, especially folate
    • High in fiber

Posted in almonds, Antioxidants in Nuts, Brazil nuts, cashews, chestnuts, hazelnuts, Macadamias, Minerals in Nuts, Nut Nutrition, Nuts and Health, peanuts, pecans, pine nuts, pistachios, walnuts | Tagged: , , , , , , , , , , , , , , , | 2 Comments »

 
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