News and Notes from The Johnson Center
Family And Food: What is a nut or a seed?
JCCHD | Wed, July 11, 2012 | [Family and Food][Healthcare]Technically, both nuts and seeds are fruits. They are defined as single-seeded fruits that are fully enclosed in an outer casing and have a high oil content. (Keep in mind that peanuts are a legume, not a nut or seed.)
Nuts and seeds are excellent sources of healthy fats (including omega-3 fats), protein, magnesium, zinc, selenium, copper, phytochemicals, and plant sterols. These reduce cancer risk and help maintain healthy cholesterol levels.
Notable sources include:
• Cashews: healthy iron content, the most out of all nuts
• Pine nuts: manganese
• Sunflower seeds: good source of vitamin E
• Pistachios: lutein, which is good for vision
• Brazil nuts: great source of selenium
You can stock up on nuts and seeds when the price is right, since they store well for many months or even years without losing much of their nutritional value. In a freezer, they may last for years due to their low water content, but vitamin E content is lost. Unshelled nuts and seeds can be kept for up to six months; when shelled, the best way to store nuts and seeds long term is in the refrigerator.
When preparing nuts and seeds for use, keep in mind that nuts and seeds (along with grains and legumes) contain nutritional inhibitors and toxic components called enzyme inhibitors and phytic acids. In nature, rain naturally removes some of these substances. Soaking these foods before eating them removes/reduces phytic acid and tannins, neutralizes enzyme inhibitors, increases production of beneficial enzymes, increases vitamin content, improves digestion, makes proteins more available, and reduces toxins in the colon.
Interestingly, almonds were an important tradition in Roman culture, and were coated in sugar and given traditionally as a wedding gift. This is still a tradition in some cultures. Both almonds and pistachios are referred to in the Bible; other nuts and seeds are noted in many literary works from more than 10,000 years ago.
Try these tips for including nuts and seeds in your diet:
1) Add healthy plant based oils such as grape seed, coconut, olive, sunflower, walnut, and avocado oils to meat, poultry, and eggs when cooking. Add 1-3 tsp. of a plant based oil to cooked vegetables, hot cereals, and smoothies.
2) Include ground or chopped nuts and seeds in muffins, pancakes, breads, hot cereals, cold cereals, smoothies, and salads.
3) Include nuts and seeds in snacks. Try making homemade trial mixes and baked nut and fruit snack bars.
4) Try finely ground nuts or seeds as a coating for meat or poultry or as a topping for casseroles.
5) Add nut and seed butters to muffins, breads, pancakes, smoothies, and sauces.
6) Spread nut or seed butters on fruit slices, toast or muffins, and crackers or use as a dip for vegetables or fruits.
7) Try one of these delicious recipes:
Strawberry Almond Muffins:
Ingredients:
¼ cup apple sauce
¼ cup honey
6 drops vanilla liquid stevia
3 room temp eggs (cold eggs will harden the coconut oil)
½ cup coconut oil, liquefied
2 cups almond meal flour
½ cup buckwheat flour
½ tsp baking soda
½ tsp baking powder (Grain-free Baking Powder Recipe)
½ tsp sea salt
Directions:
1. Add to bowl:
¼ cup apple sauce
¼ cup honey
6 drops vanilla liquid stevia
3 room temp eggs (cold eggs will harden the coconut oil)
½ cup coconut oil, liquefied
2. Beat with electric mixer.
3. Add:
2 cups almond meal flour
½ cup buckwheat flour
½ tsp baking soda
½ tsp baking powder (Grain-free Baking Powder Recipe)
½ tsp sea salt
4. Beat with electric mixer.
5. Add:
1 cup thinly sliced fresh strawberries
(Fresh blueberries would also be nice)
6. Spoon into unbleached muffin cups, to almost fill.
7. Bake at 350 degrees for about 24 minutes.
http://www.thespunkycoconut.com/search/label/Muffins
Vegan Pesto
Ingredients:
2 cups, washed, loosely packed stemmed fresh herbs- basil, cilantro, parsley, mint
½ cup shelled pecans or walnuts or pine nuts
1-2 cloves fresh garlic
¼ to ½ cup good tasting extra virgin olive oil, as needed
Sea salt, to taste
Directions:
1. Combine the fresh herbs, nuts, and garlic in a food processor and process the mixture until it turns into a coarse meal.
2. Slowly add extra virgin olive oil in a steady drizzle as you pulse the processor on and off.
3. Process until it becomes a smooth, light paste. Add enough olive oil to keep it moist and spreadable.
4. Season with sea salt, to taste.
Cover and store chilled for at least an hour to saturate the flavors.
http://glutenfreegoddess.blogspot.com/2008/02/winter-pesto.html#ixzz208JKaXWK
Chili Pecans
Ingredients:
1 ½ tablespoons chili powder
1 ½ teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon paprika
1 teaspoon brown sugar
¼ teaspoon garlic powder
2 cups pecan halves, (about 4 ounces)
1 ½ tablespoons gluten free Worcestershire sauce
½ teaspoon salt
Directions:
1. Preheat oven to 275°F. Line a large baking sheet with parchment paper.
2. Combine chili powder, cumin, coriander, paprika, brown sugar and garlic powder in a small bowl.
3. Toss pecans and Worcestershire sauce in a large bowl.
4. Sprinkle the spice mixture over the pecans, tossing to coat.
5. Spread the spiced nuts on the prepared baking sheet.
6. Bake the pecans, tossing every 8 to 10 minutes, until lightly browned and very fragrant, about 35 minutes.
7. Transfer to a bowl; sprinkle with salt and toss well. Let cool.
http://www.eatingwell.com/recipes/chili_pecans.html
From Eating Well: Fall 2004, The Eating Well Diabetes Cookbook (2005)
Additional Resources:
Source (pdf): http://wss.nourishingconnections.org
http://navs-online.org/nutrition/healthfulfoods/nutsandseeds.php
http://www.foodmatters.tv/articles-1/the-benefits-of-soaking-nuts-and-seeds
http://www.rawfoodexplained.com/selection-and-storage-of-foods-part-i/storage-of-nuts-and-seeds.html
