Zel's Vegan NutGourmet

Zel Allen Goes Nuts for Good Health

Posts Tagged ‘antioxidants’

Chocolate Chip Cookie Look-Alikes

Posted by Zel Allen's nutgourmet on May 31, 2009

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.
walnut2
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.

beanpatties copy
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.

Posted in Antioxidants in Nuts, Bean Recipes, Minerals in Nuts, Nut Nutrition, Nut Recipes, Nuts and Health, pine nuts, walnuts | Tagged: , , , , , , , , , , | Leave a 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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