Nuts and Seeds Part Eight: Almonds

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To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein, Omega-3 Fatty Acids, Fibers, and Lignans. All good things and ALL found in nuts and seeds!


The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Almonds

• WHAT'S GOOD:
  Tons of Protein, Vitamin B, and other vitamins and minerals. Very concentrated source of protein
• THE SUMMARY:
  While, like most nuts, Almonds have a high calorie and high fat count, when eaten in moderation they can provide a very concentrated source of protein, lower bad cholesterol, boost energy, reduce risk of heart disease, and prevent gallstones.
  
• CAUTION:
  Almonds, like most nuts, are fairly high in calories and fat. 1/4 of a cup is sufficient for a snack or sprinkling over other foods. Be careful not to sit down with a huge bag of these and eat too many. It's easy to do!
  
• HOW TO EAT IT:
  Eating almonds whole (with their skins on) provides the most nutrients. Almonds can be added to SWEET and SAVORY dishes alike, as it is used in everything from liqueur and cakes to salty finger food.
• Sprinkle over yogurt
• Add to oatmeal
• Add to trail mix or granola bars
• Add Almonds to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake / Strawberry Almond Chocolate Trifle

CREDITS:
 Image Almonds

Nuts and Seeds Part Seven: Pistachios

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To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein, Omega-3 Fatty Acids, Fibers, and Lignans. All good things and ALL found in nuts and seeds!


The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Pistachios

• WHAT'S GOOD:
  Delicious. High protein. Healthy Fat. And even some fiber.
• THE SUMMARY:On top of being utterly amazing tasting, Pistachios are one of the lowest fat nuts you can find! With the recent creative commercials, Pistachios are popping up in more variety in stores. Both sweet and savory, Pistachio is good in trail mix, salads, and even desserts!
• CAUTION:
  Pistachios, like most nuts, are fairly high in calories and fat. 1/4 of a cup is sufficient for a snack or sprinkling over other foods. Be careful not to sit down with a huge bag of these and eat too many. It's easy to do!
• HOW TO EAT IT:
  Shuck the shell! 
• Add to salads (combine with cranberry and feta!)
• Sprinkle over homemade protein bars
• Sprinkle over pistachio pudding made with skim milk
• Add Pistachios to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake
• Try this recipe: Pear & Pistachio Feta Salad

CREDITSL
Image Pistachio

My "School Birthday" and Nuts and Seeds Part Six (Walnuts!)

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Tomorrow is my birthday! That means today is my 'School Birthday.' You know, like when you were little and your birthday fell on a weekend (or, God forbid, SUMMER!), and you were all excited to have your school birthday on a Friday... and your mom brought in cupcakes for your school party, then planned a birthday party for your whole class after school. Remember that? Well, I do. Want to ride the bus home with me after school? 

Anyway, my school birthday is quite fun! I arrived at work this morning to see this on my desk... what a lovely day! My favorite things... York Peppermint Patties, Coconut Water, and totally cute cards!

But really. You want to know what I'm doing for my birthday? Thanks for asking! I have no idea what my real birthday plans are (Justin's got something figured out)... but, as far as my school birthday plans, I'm going on a self-guided gangster tour of Chicago tonight! Get excited for some juicy stories...

Without further ado, here is a bit of yummy insight into using Walnuts. I've been pouring out data and recipes for using nuts and seeds lately... get excited!


The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Walnuts: They Look Like Brains (And Are Good For Yours)

• WHAT'S GOOD:Fabulous source of Omega-3 Fatty Acids, manganese, and copper. Also shown to improve brain function, protect bones, and regulate sleep (due to melatonin). Walnuts also have Vitamin E in a different form than most other foods, in fact, a form that has greater health benefits for cardiovascular health.
• THE SUMMARY:
  
• CAUTION:
  Walnuts, like most nuts, are fairly high in calories and fat. 1/4 of a cup is sufficient for a snack or sprinkling over other foods. Be careful not to sit down with a huge bag of these and eat too many. It's easy to do!
• CALORIES IN 1/4 CUP: 196
• HOW TO EAT IT:
  DO shuck the SHELL; DON'T shuck the SKIN! 90% of a Walnut's nutrients are found in the skin!
• Add to oatmeal
• Add to yogurt
• Add to muffin or cake batter (Add to yellow cake batter along with bananas to make banana walnut cupcakes).
• Add to salads
• Consume a handful after a meal high in unhealthy fats in order to reduce the damaging effects of such fats on your blood vessels.
• Try Some of These Recipes Including Walnuts: Kahlua and Walnut Sweet Potatoes / Skinny Monkey / Grilled Balsamic Pear with Walnuts and Feta /  Protein Stay-Full Meal Cookies / 
• Add Walnuts to These Recipes: Oven Baked Sweet Banana Oatmeal / Frozen Banana Low Cal Ice Cream / Trail Mix / Banana Nut Muffins with Peanut Butter Whip / Healthy Breakfast "Coffee" Cake

CREDITS:
 Image Walnuts

Nuts and Seeds Part Five: Sunflower Seeds

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Nuts and seeds. They're good for you. But there are so many to choose from... what the heck is the difference? What's the big deal??

To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein (YES! Muscle repair!), Omega-3 Fatty Acids (Skin! Nails! Hair!), Fibers (Fitness! Digestion! Filling!), and Lignans (Disease-preventing!). All good things and ALL found in nuts and seeds!

The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Sunflower Seeds: Here Comes The Sun...

• WHAT'S GOOD:
  Great source of Vitamin E, anti-inflammatory, and a great source of essential fatty acids. High fiber, high protein.
• THE SUMMARY:
  A delicious addition to salads and trail mix, Sunflower Seeds neutralize free radicals and alleviate the symptoms of asthma, arthritis, and any conditions where inflammation is part of the issue. Sunflower seeds are also known to decrease the incidences of hot flashes in women.
• CAUTION:As with any nut, be careful! Don't eat too many. They're high in calories!
• CALORIES IN 1/4 CUP: 186
• HOW TO EAT IT:
  Some sunflower seeds are sold unshelled (aka with the shell still on). Don't forget to remove it! To remove shells, grind them slightly (enough to break them out of their shells) and then dump them into a bowl of water, where the shells will float and the seeds ill sink. If purchasing shelled seeds, avoid yellowish seeds (which may have "gone rancid").
• Sprinkle on salads
• Add to salad dressings
• Use in meat marinades
• Add to stir fry dishes
• Add Sunflower Seeds to These Recipes: Trail Mix /  Balsamic Glazed Prunes with Feta and Basil / Pumpkin & Pine Nut Sage Orzo Risotto /  Garlic Chicken Greek Salad

CREDITS:
Image Sunflower Seeds

Nuts and Seeds Part Four: Sesame Seeds

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Nuts and seeds. They're good for you. But there are so many to choose from... what the heck is the difference? What's the big deal??

To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein (YES! Muscle repair!), Omega-3 Fatty Acids (Skin! Nails! Hair!), Fibers (Fitness! Digestion! Filling!), and Lignans (Disease-preventing!). All good things and ALL found in nuts and seeds!

The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Sesame Seeds: Open Sesame!

• WHAT'S GOOD:Good source of lignans calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats.
• THE SUMMARY:Sesame seeds are easy to add to any sesame or stir fry dish! They also contain a crazy amount of nutrients!
• CALORIES IN 1/4 CUP: 208 (but you'll rarely eat that many)
• HOW TO EAT IT:The nutrients are best consumed if the seeds are ground or broken prior to consumption. I remember that by thinking "Open Sesame - Grind them (open) first!" (Here's a great Sesame Seed Grinder)
• Sprinkle on salads
• Add to salad dressings
• Use in meat marinades
• Add to stir fry dishes
• Try these recipes including Sesame Seeds:  Asian Lettuce Wraps
• Add Sesame Seeds to These Recipes: Trail Mix / Balsamic Glazed Prunes with Feta and Basil / Garlic Chicken Greek Salad

CREDITS: Image Sesame Seeds

Nuts and Seeds Part Three: Pumpkin Seeds

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As you may recall, my lovely friend Jordan over at Exclusively Chic asked me about nuts and seeds. Why are nuts and seeds so good for you? What's the big deal??

To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein, Omega-3 Fatty Acids, Fibers, and Lignans. All good things and ALL found in nuts and seeds!

The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Pumpkin Seeds: The "Low Dose" Seed

• WHAT'S GOOD: 
  Good source of essential fatty acids and vitamins/nutrients like potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.
• THE SUMMARY:
  Pumpkin seeds contain a lot of "random" essential nutrients that your body needs, like the three "P"s (protein, potassium, phosphorous), the two "M"s (magnesium, manganese), and zinc, iron, copper, etc... A small handful of these seeds will reinvigorate you with a healthy dose of vitamins. Because they're not particularly flavorful on their own, they can be made to taste like just about anything... from sweet to salty, oriental to cajun, and so on. P.S. I'm looking forward to trying these with a cinnamon and truvia outer shell!
• CAUTION: 
  These seeds have tryptophan, the nasty little thing in Turkey that makes you so tired after turkey dinner. Watch out when eating these before a big race! That said, remember that seeds, in general, provide an excellent source of energy, so they're not likely to change the course of your day in any negative way.
  
• CALORIES IN 1/4 CUP: 200
• HOW TO EAT IT:
  In general, baking/roasting nuts and seeds is discouraged... but Pumpkin seeds can be hard to eat otherwise, so go ahead! They're freshest in the fall, so focus on adding them to your diet during that time!
• Bake seeds with spices for a healthy and delicious "bar snack" (like these)
• Add to sauteed vegetables
• Add to trail mix
• Add to salads
• Add to oatmeal or granola based cookies
• Try These Recipes Including Pumpkin Seeds:  Wasabi Flavored Pumpkin Seeds /  Cajun Barbecue Pumpkin Seeds
• Add Pumpkin Seeds to These Recipes: Trail Mix / Healthy Upside-Down Pumpkin Pie /  Pumpkin & Pine Nut Sage Orzo Risotto

Credits: Image Pumpkin Seeds

Nuts and Seeds Part Two: Chia Seeds

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As you may recall, my lovely friend Jordan over at Exclusively Chic asked me about nuts and seeds. Why are nuts and seeds so good for you? What's the big deal??

To catch up on what the big deal is and read tips for nut use, take a look at this post. If you missed it, here's the brief version: Protein, Omega-3 Fatty Acids, Fibers, and Lignans. All good things and ALL found in nuts and seeds!



The Nuts And Seeds Gang:
Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Chia Seeds: The Filling Superfood

• WHAT'S GOOD: 
  High Fiber, Balance Blood Sugar, High Omega-3 Fatty Acids, Boosts Energy, Can replace Butter/Oil in baking, Craving-reducing, Antioxidant-rich, Hydrating
• THE SUMMARY:
  Chia Seeds are packed with fiber, fatty acids, and even a considerable amount of protein! When soaked in any liquid, chia seeds expand and develop an external coating that is gel-like, but tasteless (other than the liquid it is soaked in) and clear. This allows it to be a fabulous option for people who want to feel full, as it takes up room in your stomach without adding calories. Similarly, it can be added to protein shakes, drinks, puddings, etc to thicken the mixture.
• CAUTION:
  The texture of soaked seeds (which develop a gel-like coating) is a bit funky to some people. Make sure you can handle it before buying in bulk - or just decide to cookwith dry seeds!
  
• CALORIES IN 1/4 CUP: 140
• HOW TO EAT IT:
• Add to smoothies
• Add to chicken marinade
• Add to salads or salad dressings
• Add to oatmeal
• Add to pudding (like this)
• Add to eggs and let sit for 10 minutes, then make an omelet
• Encrust chicken or tuna (like this)
• Read this post on Chia Uses!
• Try These Recipes Including Chia Seeds: Chia Muesli Breakfast Pudding  Post-Workout Chocolate Protein Pudding
• Add Chia Seeds to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake / Balsamic Glazed Prunes with Feta and Basil /  Garlic Chicken Greek Salad / Seared Tuna
• BUY IT AT GNC! Sign up for their mailing list and they'll send you a multitude of useful coupons!

CREDITS:
Chia Seed Benefits / Image Chia Seeds

Nuts and Seeds Part One: Flax Seeds

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A few weeks ago, my lovely friend Jordan over at Exclusively Chic asked me a few questions about nuts and seeds. With all the craze going around, it seems that a lot of us are wondering... Why are nuts and seeds so good for you? What's the big deal??

The Big Deal:

• Protein, get'cher protein!! Nuts and seeds are FULL of it!
• Omega-3 Fatty Acids (huh?!) fight inflammation (which helps you recover from grueling workouts). Additionally, fighting inflammation helps combat against a whole host of diseases, including heart disease and cancer.
• FIBERRRR (like "Willlburrrrr" from Charlotte's Webb) Let's talk about fiber, okay, class? Yes, let us discuss (or, as I like to say, "lettuce"). There are two types of fiber: Soluble and Insoluble. The soluble fibers dissolve in water (pretty easy to remember if you can remember back to your high school science classes). Soluble fibers are great for lowering cholesterol and thereby lowering your risk of heart disease. Yay! You've probably seen the Cheerio boxes (and other cereals high in soluble fibers) boasting of "Heart Healthy" ingredients. That's the soluble fiber they're talking about!
  High-fiber foods aid in digestion. It gets you moving. Darn it, it makes you poop. Yes. I did just say poop on my blog. Get over it. It's also effective for lowering cholesterol and regulating blood sugar.
• Lignans (fun to say - try it!) are "crazy good" for you, especially if you're a female. Lignans are known to regulate hormones in women, promote fertility, protect against breast cancer, and lower risk for Type 2 Diabetes.

Tips for Nut Use:

• Soak them! By soaking your nuts overnight, you will slowly break down the outer layer of the seeds, which are difficult for your body to digest! To add flavor, soak them in water overnight with a dash of Cumin or Cinnamon!
• RAW IS BETTER. It's okay to cook these but don't over-cook!

The Nuts And Seeds Gang:

Over the next few weeks, stop by for eight posts about nuts and seeds, how to incorporate them into your diet, which ones are best, and recipes for use...

1. Flax Seeds
2. Chia Seeds
3. Pumpkin Seeds
4. Sesame Seeds
5. Sunflower Seeds
6. Walnuts
7. Pistachios
8. Almonds

Part One: Flax Seeds... The "Low Carb Whole Grain"

• WHAT'S GOOD:
  High Fiber, High antioxidants, High Omega-3 Fatty Acids, High in B Vitamins, Low Carb 
• THE SUMMARY:
  Flax seeds pack the punch of fiber, antioxidants, and Omega 3 while also being extremely low carb, which is great for those of us who are limiting our starches and sugars. Flax seeds help you feel full throughout the day by providing your body with healthy fibers and fats, which aids in combating hunger and helping with weight loss.  
• CAUTION:
  If you're just starting out eating Flax Seeds, try to increase your intake slowly, otherwise you may end up to... er... loose.
• CALORIES IN 1/4 CUP: 160
• HOW TO EAT IT:
  Flax Seeds are best used in recipes when ground into Flax Meal (I buy a version by Bob's Red Mill that is available pre-ground in Jewel). Consider buying pre-ground flax meal or grinding them yourself, which takes just seconds in a coffee grinder.
• Add to yogurt (greek yogurt!)
• Add to baked goods (add a tablespoon or two to muffin or cake batter and you won't notice the difference)
• Add to protein shakes (will thicken the shake a bit)
• Add to pizza bread (or use to make pizza crust)
• Try These Recipes Including Flax Seeds: Whole Wheat Flax Seed Waffles / 91 Calorie Blueberry Protein Muffins / Protein Stay-Full Meal Cookies / 
• Add Flax Seeds to These Recipes: Trail Mix / Healthy Breakfast "Coffee" Cake

CREDITS:
Flax Seed Health Benefits / Vegan Health Guide /  Image Flax Seeds