Go Nuts!

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Nuts often get a bad rap for being high in calories but a handful of nuts is a fantastic crunchy and nutritious daily addition to your diet. Not only are they flavorful and filling but in fact, they make an excellent source of vegan protein and are high in fiber and other power nutrients such as phytonutrients, vitamins, minerals and Omega-3. It’s currently harvest season for walnuts, chestnuts, hazelnuts and pecan and they are at their peak in taste and nutritious value, so squirrel some away and enrich your meals and snacks!

Here’s what I found in my local market in Chelsea today:

Go Nuts!

Walnuts’ power: Omega-3 fats ⇒ lower LDL cholesterol, blood triglycerides and blood pressure

Hazelnuts’ power: Vitamin E ⇒ antioxidant properties associated with a stronger immunity and healthier skin and eyes

Chestnuts’ power: Fiber ⇒ lower cholesterol and reduce the risk of heart disease

Pecans’ power: Antioxidants ⇒ help protect our cells from damages such as cancer

The best way to enjoy nuts is to munch on them raw or to dry-roast them lightly in a pan for 3 to 5 minutes (no burning as it takes away from their nutrition value). Stay away from salted and flavored varieties!

Nuts are also a delightful add-on in so many recipes but here are some basic add-on tips:

  • Scrumptiously enjoy them in your breakfast by sprinkling some in your bowl of milk & cereal or cup of granola & yogurt
  • Make your salads more filling by adding a handful of nuts
  • Complement your steamed rice with some roasted or stir-fried nuts

So many ways to go nuts!

Ready & Munchin’

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You know labor is near when you’ve downloaded your contractions app to keep track of their length, intensity and frequency and your mom moves in and brings with her delicious delicacies to make the wait bearable!

Upper left: dried grapes (malban) with raw walnuts Lower left: fresh-from-the-field green almonds Right: Pickled mini eggplant stuffed with peanut & spices

Upper left: dried grapes (malban) with raw walnuts
Lower left: fresh-from-the-field green almonds
Right: Pickled mini eggplants stuffed with peanut & spices

Beat the Cold with Beet!

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beet

Did you know?

  • Beet is not only used to produce table sugar, it is also a delightful addition to your menu
  • Its remarkably vivid color isn’t only perfect for a bloody Halloween, but it’s also an indication of its powerful antioxidant and pigment, betalain
  • You can eat it all: roots, leaves and stems and benefit from all the nutrients (mostly vitamin A, vitamin K and phytonutrients with very strong antioxidant power)

Try this succulent warm salad, my latest experiment with beet:

Ingredients: -Boiled beetroots -Raw or steamed chopped beet leaves and stems -Sprinkle of goat cheese and walnuts -Drizzle of balsamic vinegar and olive oil

Ingredients:
-Boiled beetroots (preferably served warm)
-Raw or steamed chopped beet leaves and stems
-Sprinkle of goat cheese and walnuts
-Drizzle of balsamic vinegar and olive oil