Nuts & Seeds: Episode 9

“LIVE, LOVE, EAT”

– Unknown Author

Nuts & Seeds are essential to your pantry. Your pantry should include nut butter or tahini, almonds, walnuts, and pecans. Optional items are pumpkinseeds, cashews, sesame seeds, flaxseeds, and chia seeds.

Nut Butter

Almond butter is awesome in cookies and cup cakes! How about trying a nut butter soup? Nut butter would be excellent as a base!

According to the research, “Per serving it has one of the least amounts of calories, it’s a good source of protein, and the most fiber of all of the nut butters. “

Almonds can play a key role in weight loss. “According to research published in the Journal of Nutrition and Metabolism, a breakfast containing almonds may aid in stabilizing blood sugar levels for the rest of the day,” says Gans.”

Almonds are loaded with antioxidants. Almonds are high in vitamin E. which is a family of fat-soluble antioxidant. Almonds can assist with blood sugar control and are low in carbs but high in healthy fats,

Try some almond butter in the morning on toast, with tea. When your energy level in low it will steady you, and reduce your food cravings.

Cheers!

Tahini

Tahini is a Middle Eastern condiment made from ground hulled sesame seeds. You will most commonly find tahini as a dip and in hummus for example. If you toast the seeds, the end result is a pleasant and earthy flavor.

Tahini is prepared in many different ways and used in countless dishes depending on the culture.

Tahini’s health benefits are bountiful, as compared to many other dips and dressings, as dips are high in saturated fat and empty of nutritional value. The vitamins and minerals in sesame seeds effect hormonal balance, iron absorption, skin tone, reduce inflammation, bone density and muscle tone. The sesame seeds in Tahini are rich in calcium, magnesium, manganese and zinc.

Tahini laden dishes are excellent if you are an athlete…

Try dipping carrot sticks in hummus. Its a great post work out snack.

Cheers!

Almonds

Almonds taste so good. They make great ingredients in smoothies, snacks and soups. It is said almonds are beneficial for proper development of brain and for improved complexion as well as for healthy hair.

It has good fiber content and aids in proper digestion, as well as increases energy levels when you are feeling depleted. We can also find various evidences of almonds health benefits in maintaining cholesterol levels.

I munch on almonds throughout the day, It helps reduce my craving for snacks and as a result, I’m able to keep my weight within normal range.

Cheers!

Walnuts

Do you remember the old wives tale that walnut increase brain size? Perhaps, because they look like little brains. Although walnuts may not help the brain grow in size. Consumed on a daily basis, almonds can benefit our well being.

Walnuts offer a plethora of minerals and vitamins, which keep the body going. If you want a snack, add them to a salad, or a smoothie. Walnuts contain B Vitamins, Vitamins K, C and E. Vitamin K is important to blood clotting. Macro-minerals help regulate the fluid balance in the body.

They are good on their own too..

Cheers!

Pecans

Pecans lowers the risk of high cholesterol, hypertension, diabetes, and cancer. Plus, are a great weight management snack.

Pecan are similar to walnuts as they also have a sweet, buttery taste. It is best known as an American classic, pecan pie.

The pecan is a type of hickory native to the United States and Mexico. Native Americans are found to have used it for its medicinal value. Pecans contain Vitamin A, vitamin D, iron, vitamin b-6 and more.

A great recipe idea is to combine them with other nuts, such as a trail mix. Its quick and easy..

Cheers!

Cashews

The cashew tree bears many, edible, pear-shaped false fruits. The creamy white kernel is crunchy in texture. It has a sweet, and buttery flavor. Cashews can be enjoyed as a snack eaten salted or sweetened.

Cashew nuts nutritional content includes vitamin K, vitamin E, Folate, vitamin B6, vitamin B3, vitamin B2, vitamin B1, and vitamin C. They are rich in monounsaturated fats. The amount of polyunsaturated fats is low. They also have oleic acid.

Cashews can be a garnish in various kinds of sweets and desserts. Split or crushed along with almonds and pistachio. Cashews are often sprinkled over desserts and are blended into healthy drinks .

Cheers!

Sesame seeds

Sesame seeds are used as part of many health-promoting and anti-ageing recipes. You can sprinkle these seeds in your cereals, or any other dishes at mealtime. Sesame seeds are rich in calcium, magnesium, manganese and zinc.

Try mixing them with your yogurt or smoothie for a rich nutty flavor. In Japan, whole seeds are found in mixed greens and baked snacks. You will also find sesame seeds sprinkled over sushi rolls, my favorite dish.

Black sesame seeds are also popularly used in Korean cooking to marinate meat and vegetables.

Enjoy!

Flax Seeds

Flaxseeds are loaded with omega-3 fatty acids, lignan and fiber. It’s known to improve cholesterol, lower blood pressure, and much more. They have also been linked to helping ward off the effects of dementia and improve cognitive behavior in adults.

These seeds are ideal for vegetarians and vegans who cannot use fish oil or eat fish due to their dietary constraints.

You can add ground or whole flaxseeds to a wide variety of food, such as muffins or smoothies for breakfast to start your day off.

Cheers!

Chai Seeds

Chia seeds are relatively easy to find in any major grocery store. They are black in color and they have a mild, nutty flavor. They are rich in vitamin A, vitamin C and vitamin E. Chia seeds can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.

In vegan baking, they can replace eggs. Try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.

Try a green chia smoothie. Blend 2 cups of spinach, 1.5 cups of water, and 2 tablespoons of chia seeds. Then, add one peeled orange, a cup of strawberries, and a cup of frozen blue berries and blend again.

See it in the studio below..

Cheers!