Zel's Vegan NutGourmet

Zel Allen Goes Nuts for Good Health

Archive for the ‘Macadamias’ Category

WARNING! BULK MACADAMIA NUTS

Posted by Zel Allen's nutgourmet on July 4, 2015

U.S. Food Safety just posted a warning that macadamia nuts purchased at King Soopers and City Markets may be contaminated with salmonella. Ingesting salmonella contaminated nuts could cause severe illness.

These nuts came from Free Range Snack Company. Raw macadamia nuts – bulk #54192.

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Posted in Macadamias, Nut Allergies | Tagged: , , , , , , | Leave a Comment »

NUT MILKS ARE NOT APPROPRIATE BABY FORMULA!!!

Posted by Zel Allen's nutgourmet on August 12, 2013

Over the years posting nut information on this blog, I’ve noticed the items that receive the most response are those that discuss nut allergies and some of the allergic reactions people have experienced from consuming nuts.

I usually address these by replying to comments people post on the blog. However, I recently received an email from a concerned Mom of a 13-month-old boy. This caring mom was breast-feeding her son for 9 months until she became pregnant and lost her milk supply.

Apparently, she turned to a cow’s milk formula and became concerned when her son developed a nasty diaper rash that would never clear up. She suspected the child may have an intolerance and sensitivity to dairy and began preparing various nut milks for him, one day making almond milk, almondmilkw:pitcheranother hazelnut, or macadamia milk using 1 to 2 cups of nuts to 4 cups of water.

She read my blog post on Brazil nuts and the many many comments people wrote in discussing their unpleasant reactions caused by the nuts and decided Brazil nuts were not a good idea for nut milk. I totally agree with that decision.

almondmilk bottleWanting to be sure her son was getting enough of the proper fats and nutrition in his diet, she began to question whether nut milks in general were an appropriate substitute for baby formula. She was adamant she did not want to return to cow’s milk formula and asked me if I had any resources she could research for proper baby/toddler diets.

Because this issue is so important to the healthy growth of her young child, I knew I was not qualified to address this with the wisdom it needed. I turned to my friend Vesanto Melina, MS, RD who kindly answered my call for help.

Articles180Here’s what Vesanto wrote:

“This family should definitely be using fortified nondairy milks–not nut milks for their little boy.

Fortified soymilk or infant formula are the only cow’s milk alternatives recommended before age 2
as these have enough calcium and vitamin D (and other nutrients) which nut milks made from nuts do not.

She should not be afraid of soy; the anti-soy hype comes from the dairy industry-related folks and is unfounded.

If she is concerned and does not want to use soy or dairy I could do a consultation with her
and figure out some options that work and are entirely nutritionally adequate for her son.”

If you or anyone you know might be struggling with a similar issue, registered dietician Vesanto Melina would be happy to consult and can be reached at her website Nutrispeak.

Some parents of infants may have read articles about soy that suggest it is an unhealthful food. Addressing this topic, Julieanna Hever, MS, RD, CPT, writes in her book The Complete Idiot’s Guide to Plant-Based Nutrition, “The media have propagated concerns about soy’s effect on Julieanna Heverhormones. You may have heard how soy consumption decreases fertility or gives a male ‘man-boobs.’ But no solid evidence supports these assertions.

“Similarly, fears circulated that soy-based infant formulas led to problems with sexual development, brain function, immunity, and future reproduction. No conclusive evidence supports these claims, either. Most experts are confident in recommending soy-based formulas.”

Because of its purity, several vegan moms recommend Baby’s Own Organic soy formula made for babies 1 year or older. This formula contains no GMOs and is the only formula that does not contain corn syrup, also called glucose syrup. It also does not contain ingredients like organic palm olein oil or hexane processed DHA.

Nutritional Comparison Chart -Soy Pediatric Formula is an excellent chart comparing the nutritional profile of several soy formulas with human breast milk and cow’s milk.

The important issue with nut milks is they do not contain the proper balance of nutrients to takealmonds & glass the place of breast milk or properly designed soy formulas.

Becoming Vegan bookIn their book Becoming Vegan, authors Brenda Davis and Vesanto Melina, both registered dieticians write, “The rationale for using formula in the 12-24 month period is that commercial formulas are modeled after breast milk and thus include most of the nutrients provided by breast milk (with the exception of long-chain omega-3 fatty acids) in amounts that are especially suited to the growth and development needs of infants.”

Most parents are aware that for feeding infants, there is no true replacement for the many benefits of breast milk. Dr. McDougallJohn McDougall, MD, extolls the virtues of breastfeeding in his Dr. McDougall’s Moments video, calling it the best and safest food for babies. In his video, he tells his audience that breast milk is always the perfect temperature, it’s clean, comforting, and is always free.

Posted in almonds, Brazil nuts, hazelnuts, Macadamias, Nut Allergies, Nut Nutrition, Nuts and Health | Tagged: , , , , , , , , , , , , , , , , , , | 4 Comments »

NUTCRACKER SWEET—MY KIND OF NUTTY BALLET

Posted by Zel Allen's nutgourmet on December 2, 2009

As autumn approaches each year, I get a little antsy for freshly harvested nuts in the shell to reach the grocery store. This year’s fresh crop has arrived and is well worth the wait! Showing off their glorious colors, fresh nuts are noticeably more delicious—they’re sweeter, more moist, and have a distinctly fresh flavor. Don’t get me wrong; the nuts from last year’s crop are still great and have been stored with care to preserve them. It’s just that the fresh ones pop with flavor that compels me to keep reaching for another and another.

If you’re not a nut like me, you may not have noticed them yet—beautiful walnuts in their plump wrinkly shells that remind me of brains, almonds in their pitted golden shells with raggedy edges, pecans enclosed in deep red shells that look as if they’d been dyed, little round sable-colored hazelnuts that have a sort of musical sound when they clink together, and Brazil nuts with their large exotic-looking triangular chocolate brown shells that are a challenge to crack.

Sometimes I find bulk nuts piled into individual bins in the produce section, one bin for the walnuts, another for the almonds. But in recent years I found the nuts attractively packaged in three to five-pound mesh bags as a stunning, colorful mixture. I take them home and empty them into a sturdy woven basket with a strong handle. I call it my nut basket because I’ve outfitted it with the wildest selection of nutcrackers you’ve ever seen.

Friends who know I’m deeply into nuts have contributed an amazing array of nutcrackers to my collection that seems to joyfully multiply each year. There’s a special one that cracks walnuts with one squeeze and another that’s made for cracking macadamias. I have three very old nutcrackers that operate on the vice principle—no, those nutcrackers don’t do surgery on anyone—not even the Vice Principal—I was actually referring to the ones that simply work like vices where I place a nut between two metal parts and turn a crank to tighten the space between. Those three nutcracker vices are true antiques, rusted to perfection, wearing their 109 years with elegant dignity, and still working stalwartly.

I also buy bulk nuts already shelled for serious baking, but there’s something deeply bonding about sitting at the table with friends and placing the nut basket between us. It doesn’t take long before the ballet begins—the nut-cracking ballet, that is. You know, it’s the Nutcracker Sweet, and is it ever sweet. Pretty soon, there’s a giant pile of nut shells on the table, and still we reach for another nut, and then, another.

Nuts have a special way of bringing friends closer. They seem to invite sharing, not only the nuts themselves, but I’m often surprised at the conversations that flow after the first few nuts have been opened and tasted. Because of these opportunities, I’ve come to equate nuts with friendship.

During this holiday season, play the Nutcracker Sweet, enjoy good friends, and keep the nut basket handy. Now, I really must go—my pistachios are calling!

Posted in almonds, Brazil nuts, Cracking and Peeling Nuts, hazelnuts, Macadamias, Nut Oddities, pecans, pistachios, walnuts | Tagged: , , , , , , , | 2 Comments »

The NUTTY Ball-Off Contest

Posted by Zel Allen's nutgourmet on April 18, 2009

My friend, Chef AJ, teaches healthy vegan cooking classes. At the end of a special 6-week session, she inspired her students to take on a unique challenge—to create their own, from-scratch NUT BALL recipe as a dessert treat. To make this challenge even more exciting, she gave them a deadline and said there would be a contest and an enticing prize.

Chef AJ gave her students a rough recipe for the Nut Balls and asked that they design their recipe without any kind of traditional sweetener—only dates. There were no restrictions on ingredients—only that they be natural, unrefined, and unprocessed.

On the evening of Sunday, April 4, three of us intrepid tasters participated in judging this unique and very spirited event—my husband and I and Kimberly Elliott (because she hates healthy food and will only eat stuff that tastes really great.) Of AJ’s nine students, five of them entered their creations and made enough Nut Balls for all of the 15 to 20 attendees to taste as well. Though the event took on a raucous party-like atmosphere, there was a serious edge to the contest–the judging was to be based on appearance, taste, and creativity. The entire group also voted.

Knowing what lay ahead, my husband and I ate lightly for dinner to keep our palates refreshed and clear. Each of the Nut Balls was innovatively conceived, deliciously indulgent, and looked visually engaging, but two recipes stood out from the rest for their exceptional taste and out-of-the-box creativity.

Following are the NUTTY BALLS recipes along with their photos that are so enticing you might want to reach into the dish and nab one:

yifan

    Blue Ribbon Prize Winner

NUT BALLS by YiFan Rao

Yield: about 25 to 30 one-inch balls

1 1/2 cups of raw almonds

1 cup of macadamia nuts, roughly chopped
1 cup of dried pineapple, diced
1 cup of dried apricots, diced
1/2 cup of raw almonds, roughly chopped

10 to 12 dates, soaked in water overnight

1 cup golden flax seeds

1. Grind the 1 1/2 cups of raw almonds to a fine meal in the food processor and transfer to a large bowl.
2. Add the macadamias, pineapple, apricots and the 1/2 cup chopped almonds to the bowl.
3. Chop the dates and add them to the bowl. Mix well until the mixture becomes sticky.
4. Form the mixture into 1-inch balls by rolling between the palms of the hands, then, roll the balls in the flax seeds to coat them completely. Place the balls into a covered container and freeze. Serve the balls frozen, partly defrosted, or room temperature.

Note: If you prefer sweeter balls, add more dates to taste.

The balls are very sweet for my taste so I rolled them in golden flax seeds to offset the sweetness. Since many people thought the flax seeds were sesame, I’m sure sesame seeds will work just as well. …YiFan

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

paula

    Second Prize Winner

NUT BALLS by Paula Shields

Yield: 18 to 20 one-inch balls

1 cup old fashioned rolled oats
1 cup raw pecans
1/2 cup raw almonds, soaked for several hours
1 1/2 teaspoons non-alcoholic vanilla extract
10 to 12 dates soaked in water overnight
1 tablespoon goji berries
1 tablespoon raisins (black, golden, or a blend)
1 tablespoon sunflower seeds
1 tablespoon raw cacao nibs, slightly ground

1/4 cup dried coconut, finely ground

1. Combine all the ingredients, except the dried coconut, in the food processor and process to a fine or slightly chunky consistency, adding the date soaking water as needed to moisten and bind the ingredients together.
2. Form into balls by hand and roll each one in the ground coconut. Place the balls into a covered container and put them into the freezer. Serve frozen or room temperature.

Note: Dried cranberries would also make a tasty addition.

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

wolfie

    Honorable Mention

NUT BALLS by Wolfie Cavender

Yield: about 40 one-inch balls

2 cups raw cashews
1 1/2 cups raw sunflower seeds

1 3/4 cups cacao powder, divided
2 cups of dates, finely chopped
1 cup of dried cherries, finely chopped

1. Place the cashews and sunflower seeds into the food processor and process them until they are finely ground.
2. Add 1/2 cup of the cacao powder, the dates, and the cherries to the food processor and process until all the ingredients are finely ground.
3. Form the mixture into 1-inch balls by rolling between the palms of the hands. Place the remaining cacao powder into a bowl and roll the balls in the powder, coating them completely.
4. Place the finished balls into a covered container and freeze them. Serve them frozen, partially thawed, or room temperature.

Note: The balls are quite firm and dense. Soaking the dates or cherries or both will create balls with a more moist texture.

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

pamela

    Honorable Mention

NUT BALLS by Pamela Lopez

Yield: about 24 one-inch balls

1 cup raw almonds, finely ground in food processor
3/4 cup sunflower seeds, finely ground
1/4 cup cacao powder

1 cup chopped dates
1 handful raw cacao nibs
1 tablespoon vanilla extract

2 tablespoons cacao powder

1. Combine the nuts, seeds, and cacao powder in the food processor and pulse briefly.
2. Add the dates, cacao nibs, and vanilla extract and process until the mixture becomes well blended and sticky.
3. Form the mixture into 1-inch balls by rolling between the palms of the hands and then roll them in cacao powder. Place the balls into a covered, shallow, plastic container and freeze them. Serve frozen, slightly thawed, or room temperature.

Note: To vary the recipe, use pumpkin seeds, hemp seeds, or a mixture in place of the sunflower seeds. Other dried fruits like goji berries or cherries may be used instead of or in addition to the dates.

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

matthew

    Honorable Mention

NUT BALLS by Matthew Weisman

My recipe was the same as Pamela’s, but I used raw pistachios instead of the raw almonds.

Posted in almonds, cashews, coconut, Macadamias, Nut Desserts, Nut Recipes, Nut Uses, pecans, sunflower seeds, Vegan Desserts | Tagged: , , , , , , , | 10 Comments »

NUTS TO THOSE QUOTATIONS

Posted by Zel Allen's nutgourmet on March 23, 2009

I’m often amazed at how often the words “nut” or “nuts” or mention of particular nuts enter into conversations, jokes, comparisons, political commentary, and famous quotations. Below are a few quotations to ponder, some from well-known literary figures and some less familiar. The frequent mention of nuts in famous quotations speaks for the important role they have played in daily life throughout history.

For years I’ve heard people using expressions like “so and so is a tough nut to crack,” or “That’s a nutty idea,” or “We’re all a little nuts.” I find myself using expressions like “nutty,” “nut case,” and “totally nuts” when referring to myself, or on occasion, when referring to someone else.

What is it about nuts that invites this notion of craziness or being out of step with reality in such a humorous, non-confrontational manner? I certainly don’t have the answer, but I do often wonder why nuts make us just a little nutty from time to time.

    “I’m Charley’s aunt from Brazil–Where the nuts come from.”– Brandon Thomas, playwright, Charley’s Aunt (1892)

    “Pistachio nuts, the red ones, cure any problem.”–Paula Danziger, American children’s author

    “Anything will give up its secrets if you love it enough. Not only have I found that when I talk to the little flower or to the little peanut they will give up their secrets, but I have found that when I silently commune with people they give up their secrets also – if you love them enough.” –George Washington Carver, scientist and inventor

    “Sweetest nut hath sourest rind.”–William Shakespeare in As You Like It, act 3, sc. 2, l. 155-7.

    All true histories contain instruction; though, in some, the treasure may be hard to find, and when found, so trivial in quantity that the dry, shrivelled kernel scarcely compensates for the trouble of cracking the nut. –Anne Brontë, British novelist and poet In Agnes Grey, ch. 1 (1847).

    Even to this day, no native Australian animal species and only one plant species–the macadamia nut–have proved suitable for domestication. There still are no domestic kangaroos.–Jared Diamond, professor of geography and physiology

Posted in Macadamias, Nut Quotes and Toasts, pistachios | Leave a Comment »

MACADAMIA NUTS ON TRIAL

Posted by Zel Allen's nutgourmet on March 6, 2009

Macadamia nuts are frequently treated as outcasts, shunned because they’re charged with being TOO HIGH IN FAT. Even the FDA refused to include them on the list of nuts they considered acceptable for health claims. Do macadamias need to prove their innocent goodness with a trial?

Fear and uncertainty have caused people to hesitate before reaching for a handful of delicious, creamy macadamia nuts. But should we really hesitate to put trust in one of nature’s wondrous foods? Convincing scientific trials claim multiple health benefits from munching on a handful of macadamias a day. No trial is actually needed, but a nod from scientific studies can often clear up confusing information and reassure us about a food’s health benefits.

Several studies since 2000 have proven that macadamia nuts CAN be included in a heart healthy diet. Macadamia, like all plant foods, have no cholesterol, but they do contain 75% total fat, 80% of which is monounsaturated. This high level of fat would naturally be a concern to anyone trying to avoid excess fat in his or her diet. But these nuts possess amazing properties that actually lower cholesterol in spite of their high fat levels.
macadamia
Their high fat level also scares people who want to watch their weight or have a few pounds to lose. Several study authors expressed the same concern but found their study subjects actually lost a few pounds or stabilized their weight in macadamia trials.

Macadamias Lower Cholesterol

In a study in the April 14, 2008 issue of Science Daily, lead researcher Dr. Amy E. Griel of Penn State conducted a five-week cholesterol-lowering trial on male and female subjects with mildly elevated cholesterol by comparing the standard American diet with a diet substituting 1.5 ounces of macadamias for some of the fat and protein. Researchers matched the diets for fat content and reported the macadamia diet significantly lowered total cholesterol by 9.4 percent and LDL cholesterol by 8.9 percent compared with the standard American diet. The results were defining and the researchers stated that including macadamias in the diet lowered overall cardiovascular disease risk.

Because macadamia orchards are cultivated in diverse locations, the macadamia nut became a natural study subject in those regions. The University of Hawaii conducted a macadamia study in 2001 and reported similar success showing their participants consuming the macadamias decreased their total and LDL cholesterol when compared with those in the control group who followed the American Heart Association Step 1 Diet.

Macadamia nuts were the subject of a recent study conducted at the University of Newcastle in Australia and reported in the journal Lipids in 2007. The four-week study of 17 male participants with elevated cholesterol included 40 to 90 grams a day of macadamias. Researchers were looking specifically at blood markers for inflammation, coagulation, and arterial oxidation. The study authors found significantly lower blood markers of inflammation and oxidation. At the conclusion, the researchers suggested that regular consumption of macadamia nuts may play a role in reducing the biomarkers of oxidative stress, thrombosis, and inflammation, the typical risk factors for coronary artery disease.

Reduce Coronary Artery Risk

While the macadamia’s rich fats proved successful in reducing coronary artery risk, researchers felt there may be other bioactive factors aside from the monounsaturated fatty acids that were imparting impressive health benefits. Examining more closely, they found the monounsaturated fats contain oleic acid, known as Omega 9, a beneficial fat found in other foods like avocados, almonds, and olive oil. Oleic acid is a naturally heart protective fat that helps to maintain the function and flexibility of the cell structure.
macadamia2
Findings at a 2002 macadamia conference in Australia show that the nuts contain plant sterols, which are natural plant fats found in fruits, vegetables, grains, nuts, and seeds and play a role in lowering elevated blood cholesterol and reducing the risk of heart disease.

Macadamias also contain palmitoleic acid, which makes up almost one-third of the content of monounsaturated fat. According to cardiologist Dr. Ross Walker at Walker Health Resources in Australia, “The palmitoleic acid in macadamias works to stabilize, the rhythm in the heart. Omega 3 fatty acids and the palmitoleic acid in macadamias settles the heart down.” He also believes that if you are prone to heart disease or to irregular heartbeats, you would benefit from a daily dose of 10 to 15 macadamias and reduce the risk of sudden cardiac death.

Health Claims for Nuts

In July 2003, the FDA issued the following health claim statement: “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts (such as almonds, hazelnuts, pecans, pistachios, peanuts, some pine nuts, and walnuts) as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

The FDA’s list of approved nuts for this health claim does not presently include macadamias because they exceed the limit of 4 grams of saturated fat per 50 grams of nuts. Macadamias contain 6 grams of saturated fat for the 50 grams, but researchers studying macadamias suggested they should be included considering their significant health benefits.

Over the years several studies agree that macadamia nuts are effective in the prevention of coronary artery disease and stressed they should be included in the daily diet by substituting them for other saturated-fat-containing foods. Aside from their multiple heart-health advantages, macadamias are just plain good eating and are an excellent source of high protein, high fiber, and healthful plant fats that make them a nutritious food. Enjoy macadamia nuts and reap the benefits.

Posted in Antioxidants in Nuts, Macadamias, Nut Nutrition, Nut Studies, Nuts and Health | Tagged: , , , , , , , , | 2 Comments »

YIN YANG NUTTY ADVENTURE!

Posted by Zel Allen's nutgourmet on March 3, 2009

While my cookbook, The Nut Gourmet, was in the editing process, my editor suggested I include some bean spreads made with nuts. That was a great idea I hadn’t even thought of. It was my husband who came up with the idea of putting a dark bean recipe and a light bean recipe together to form the yin yang symbol. Wow! Another great suggestion I could instantly picture in my mind.

nutgourmetcover1

That very afternoon my kitchen was buzzing with the food processor in full gear as I concocted the recipe below. It makes a great party dish that can be prepared a day ahead and always gets conversation flowing.

If you’re a bit intimidated by the artistic aspect, set that fear aside and simply enjoy two separate spreads that make delicious party food. Both recipes can serve as a sandwich filling, an endive filled appetizer, stuffing for a mushroom appetizer, or just a succulent spread over whole grain bread, pita, bagels, or crackers.

Nuts Boost Nutrition

Nutritionally, you can’t beat beans for their wonderful high protein, high fiber, and generous soluble fiber that help to lower cholesterol. Besides, they’re downright satisfying.

With the addition of nuts, you’ve got an even better nutrition boost. Macadamias contain the highest level of monounsaturated fats of all the nuts. That’s the good fat that helps to lower cholesterol. And walnuts are king of the omega 3 essential fatty acids that help to reduce inflammation in the arteries and reduce the risk of coronary artery disease.

Now, what’s with the yin yang treatment? The symbol has Taoist origins. The circular form represents the universe, while the dark and light colors suggest opposites in the universe. And since nothing in this world is all black or all white, a small white dot appears in the dark portion and a small black dot accents the light section.

The macadamia-filled Chunky Cannellini Mac Spread sings a masculine hot, light, and
active yang song while the Walnutty Black Bean Spread balances with a feminine, cool, dark, and passive yin song.

While famous sculptors used a hammer and chisel to create their artistic form, my tool of choice is nothing more than the simple spoon. Here’s to delicious eats and a touch of creative joy!
yinyang
YIN-YANG NUTTY BEAN SPREAD

Yield: about 4 cups

Chunky Cannellini Mac Spread
3/4 cup raw macadamia nuts

1 (15-ounce) can cannellini beans (white kidney beans), drained
2 teaspoons seasoned rice vinegar
1 teaspoon freshly squeezed lemon juice
1/2 teaspoon salt
1/2 teaspoon dried dill weed

1. Place the macadamia nuts into the food processor and process briefly to break the nuts into smaller chunks.
2. Add the remaining ingredients to the food processor and process until thick and slightly chunky. Stop the machine occasionally to scrape down the sides of the work bowl.
3. If you prefer a smoother spread, first process the macadamia nuts into a paste in the food processor. Then add the remaining ingredients and process until smooth.
4. Transfer to one side of a serving dish and set it aside. Wash and dry the processor work bowl and blade.

Walnutty Black Bean Spread
1 (15-ounce) can black beans, rinsed and drained
2/3 cup raw walnuts
1 tablespoon umeboshi plum vinegar *
1 tablespoon water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/8 to 1/4 teaspoon salt

2 tablespoons dried onion flakes

1. Combine the beans, walnuts, vinegar, water, cumin, chili powder, and salt in the food processor and process until smooth. Stop the machine occasionally to scrape down the sides of the work bowl.
2. Add the onion flakes and pulse until they are incorporated. Transfer to the serving dish beside the Chunky Cannellini Mac Spread, and work with the back of a spoon to form the two spreads into the yin-yang symbol. Begin by forming the Chunky Cannellini Mac Spread first. Then, the Walnutty Black Bean Spread will fall right into place. Covered with plastic wrap and stored in the refrigerator, leftover Yin-Yang Nutty Bean Spread will keep for about one week.

* Umeboshi plum vinegar is a unique vinegar made from the brine used to salt and pickle ume plums used in macrobiotic cooking. The vinegar has a tangy, salty, and delicately sweet flavor and is used sparingly as a seasoning. You can find this item in natural food markets but can easily substitute with seasoned rice vinegar.

Posted in Bean Recipes, Macadamias, Nut Nutrition, Nut Recipes, 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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