When it comes to the “Healthiest Way of Eating,” remember that nuts and seeds may be small in size, but they are big when it comes to nutrition! Not only are they rich sources of many vitamins and minerals and serve as a good plant-based protein source, but many of them contain monounsaturated fats, essential omega-3 fatty acids and phytosterol phytonutrients that do wonders for promoting overall health.
Throughout history, people have thrived on nuts and seeds. Abundant in the wild and not requiring any preparation (they are best eaten raw), nuts and seeds even made a significant contribution to the diets of the early hunter-gatherers. And their popularity continues today in numerous cultures around the world. That is not surprising when you recognize that they are not only delicious and nutritious, but also highly portable, providing good nutrition to those on-the-go, whether that be a tribal nomad or a soccer mom. Used in breakfast cereals, salads, grain dishes, desserts and “Healthy Sautéed” vegetables, the complex tastes and unique textures of nuts and seeds complement many dishes.
Definition: Nuts and Seeds
Nuts are actually fruits that have a hard outer shell that encloses a kernel; the kernel is the meaty part we call the “nut.”
Seeds are structures contained in fruits that can produce a new plant if returned back to the earth. If you think about how they are the essence of creating new life, it becomes more apparent why they are such a vitally concentrated source of nutrients.
Why We Need to Eat Nuts Every Day
In March of 2004, three of the World’s Healthiest Nuts—walnuts, peanuts and almonds—were awarded a qualified health claim (QHC) by the U.S. Food and Drug Administration. The quality health claim permits labels on packages of walnuts, peanuts and almonds (as well as other approved nuts) to state that eating 1.5 ounces of these nuts every day may reduce the risk of heart disease. This claim is qualified with the statement that the scientific evidence of their protective effect is supportive but not conclusive and a diet low in saturated fat and cholesterol without increased overall calorie intake is necessary in order for these nuts to benefit health.
How Nuts and Seeds Can Keep You Healthy
Nuts and seeds are incredibly rich in nutrients. Many are a concentrated source of “good fats” such as the omega-3 essential fatty acid, alpha-linolenic acid (ALA), as well as heart-healthy monounsaturated fats, such as oleic acid.
Nuts and seeds are also filled with vitamins and minerals. Looking for vitamin E, copper, manganese, magnesium and zinc? Nuts and seeds should be one of the first foods to consider adding to your menu. Additionally, some of these foods can be a concentrated source of lignans, which have been found to have heart-health benefits; these include secoisolariciresinol diglycoside in flaxseeds, and sesamin and sesamolin in sesame seeds. They also contain other phytonutrients; for example, walnuts are a rich source of ellagic acid.
Nuts and seeds have a high satiety factor, which means that they are great for satisfying your appetite. Whether you eat them as a snack, sprinkle a few on a salad or cereal or add nut butter or seed butter to a smoothie, these foods can really fill you up. They also provide long lasting energy that can carry you through the day while maintaining stable blood sugar levels. Although nuts and seeds have a reputation for being high in calories, a small amount will go a long way in satisfying your hunger. Therefore you may actually end up consuming fewer calories than when you eat other foods that may have less calories but will not sustain you for as long a period of time.
Nuts and Seeds Contain Healthy Fats
Many people are concerned about eating nuts and seeds because they view them as high-fat foods. Yet, for optimal health, you need fat. In fact, about 25–30% of your daily calories should come from fat. Nuts and seeds are good examples of looking at our diets in a more modern, discriminating way; they serve to remind us that not all fats are bad. A good proportion of fats in these foods is actually comprised of health-promoting “good fats,” such as omega-3 essential fatty acids and monounsaturated fats.
Many nuts and seeds are a concentrated source of alpha-linolenic acid (ALA), the omega-3 fatty acid whose intake has been linked to a reduction of inflammatory markers, and therefore a healthy heart. ALA is also the precursor to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the forms of omega-3 fatty acids that are found in cold-water fish and which have been found to be highly beneficial in supporting heart health, brain health and respiratory health. Flaxseeds and walnuts are good examples of nuts and seeds rich in ALA. Based on a decade of evidence supporting the health benefits of walnuts, researchers have found that eating 11/2 ounces per day as part of a diet low in saturated fats and cholesterol may help reduce the risk of heart disease and stroke. The standard American diet does not regularly provide adequate amounts of these important fats, so adding nuts and seeds to your diet can do wonders for your health.
In addition to their omega-3 fatty acid content, the fat content of many nuts and seeds is also composed of a large percentage of monounsaturated fats such as oleic acid. Studies show that these fats promote good cardiovascular health, even in individuals with diabetes.
The Easy Way to Eat 5 Servings of Nuts and Seeds Each Week
Leading health organizations recommend we eat 5 servings of nuts and seeds each week. To derive the optimal health benefits from nuts and seeds, I recommend including 1 to 1½ ounces of nuts or seeds per day in your “Healthiest Way of Eating.”
Some of my favorite ways to include nuts and seeds in my diet are adding them to breakfast cereals and to blended smoothie drinks or sprinkling them on top of vegetables, fruit salads, fish and seafood dishes.
Here are some easy ways to incorporate nuts and seeds into your meals:
NUTS
SEEDS
How to Use the Individual Nuts and Seeds Chapters
Each chapter is dedicated to one of the World’s Healthiest Nuts and Seeds and contains everything you need to know to enjoy and maximize its flavor and nutritional benefits. Each chapter is organized into two parts:
1. NUTS AND SEEDS FACTS describes each of the nuts and seeds, its different varieties and its peak season. It also addresses the biochemical considerations of each nut and seed by describing any of its unique compounds that may be potentially problematic to individuals with specific health problems. Detailed information about the health benefits of each of the nuts and seeds can be found at the end of each chapter, as can a complete nutritional profile.
2. THE 3 STEPS TO THE BEST TASTING AND MOST NUTRITIOUS NUTS AND SEEDS includes information about how to best select, store and prepare each one of the World’s Healthiest Nuts and Seeds. This section also features recipes and quick serving ideas. While specific information for individual nuts and seeds is given in each of the specific chapters, here are the 3 Steps that can be applied to nuts and seeds in general, including those not on the list of the World’s Healthiest Foods.
1. the best way to select nuts and seeds
Selection is the first step in adding the freshest and most nutritious nuts and seeds to your “Healthiest Way of Eating.” Here are some tips that apply to nuts and seeds:
Heat, air and light damage the fragile omega-3 fatty acids found in nuts and seeds. As rancidity sets in long before you can taste or smell the “off” flavor, it’s important to buy nuts and seeds that are as fresh as possible. Buy them in their shell if you can, as the shell protects them from these environmental “hazards.” If that is not possible, purchase them in vacuum-sealed opaque packaging that protects them from air and light.
If you buy nuts and seeds in bulk, go to a busy store that has a high turnover rate so the nuts and seeds you bring home will not have been sitting in the bins and exposed to room temperature, air and light for too long. Some natural food stores keep their nuts and seeds in a refrigerated section, which is an ideal way to protect their omega-3 fatty acids.
Avoid nuts and seeds that are overly salted or have been roasted using oil. They go rancid more quickly than whole, raw nuts and seeds. The damaged fats and high sodium content of these processed nuts may harm, not help, your heart.
I also highly recommend selecting organically grown nuts and seeds whenever possible.
2. the best way to store nuts and seeds
Proper storage maximizes the shelf life and retains the nutritional value of your nuts and seeds. After purchasing, do not let these foods sit in a hot car. When you get home, store nuts and seeds in airtight containers in the refrigerator or freezer.
3. the best way to prepare nuts and seeds
One way that I have found to add versatility to nuts and seeds is to finely grind them and put a couple of tablespoons on top of vegetables or add them to sauces, soups or salad dressings. Finely ground nuts can also be used in place of flour as a flavorful thickening agent. For added convenience, you can grind a small amount and store it in your freezer. For certain seeds, notably flaxseeds, grinding not only changes their texture but can also increase the bioavailability of their nutrients. Grinding flaxseeds cracks open their hard outer shell, which allows greater absorption of their essential fatty acids.
Roasting brings out the flavor of nuts and seeds, and develops their sweetness. It is safe to roast nuts and seeds if done at low temperatures—no higher than 170°F (77°C). Research has shown that roasting at high temperatures damages the delicate fats that they contain. Certain systems of healthcare, like Ayurveda, recommend always soaking nuts to help increase their digestibility; yet, while there may be certain advantages to doing so, I have not seen these advantages substantiated in any peer-reviewed, published research.
Q&A DOES IT MATTER WHERE I GET MY OMEGA-3S?
While there is universal agreement about the need for increased omega-3 fatty acids in our food, there is almost equally universal confusion about where these omega-3s should come from. Should we focus more on animal foods or plant foods? Are nuts better than seeds? Is there really enough total omega-3 fat in any diet, or do we absolutely need supplements to make ends meet?
Two Key Starting Points: LA and ALA
Fatty acids are relatively easy to understand in terms of their chemical relationship. There are basic “starting point” fatty acids from which all other fatty acids are made. Even more important, there are only two key “starting point” fatty acids. One is called linoleic acid, or LA. This fatty acid is the starting point for all omega-6 fatty acids. In other words, every omega-6 fatty acid found in the body must either be directly obtained from food or produced in the body from LA. The other key starting point is alpha-linolenic acid, or ALA. ALA is the starting point for all omega-3s. Again, to repeat this most important relationship, every omega-3 fat found in the body must either be consumed directly from food or be manufactured in the body from ALA.
Except for ALA, All Omega-3s are Complicated
It’s not particularly easy for the body to turn ALA into other omega-3s. In fact, it’s pretty demanding in terms of nutrition. It’s demanding because the enzymes that process ALA require a long list of nutrients in order to function. For example, the first enzyme required for processing ALA is called delta-6 desaturase. In order to function properly, this enzyme requires the presence of vitamins B3, B6 and C and the minerals, zinc and magnesium. A person who is deficient in any of these vitamins or minerals might not be able to start processing ALA and might become deficient in all other omega-3 fats (if they rely upon it as their only dietary source of omega-3s), since all of them are made from ALA.
Multiple processing steps are involved in turning ALA into the best-researched omega-3s in terms of disease prevention: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Both of these omega-3 fats are critical for prevention of virtually all major chronic diseases, and they can only be made in the body from ALA if a person is reasonably well-nourished because their production is demanding in terms of nutrient metabolism.
Plants Do Not Naturally Produce EPA or DHA
In general, there is virtually no preformed EPA or DHA in plants. We know that genetic engineering is being done on some plants like thale cress to encourage production of EPA and DHA in the leaves, and we know that some non-engineered, hybridized plants, like the rapeseed used to produce canola oil, can result in very small percentages of EPA or DHA (less than 3%) becoming present in the oil. But as a rule, you simply cannot get the EPA or DHA you need from plant foods. To get your EPA and DHA, you will need to either (1) consume animal foods (or supplements) that contain preformed EPA and DHA or (2) depend on your body to make EPA and DHA from the ALA found in plant foods.
Should I Depend on My Body To Make EPA and DHA from Plant Foods?
While I would love to give a single “yes” or “no” answer to this question, it just doesn’t have a “yes” or “no” answer. But I can give you three categories and let you decide into which one you fit. The three categories are:
(1) If you know you are generally malnourished, you should not depend on your body to make EPA and DHA from plant foods. If you fit into this category, it is simply too likely that you won’t have the nutritional support needed to convert ALA into EPA and DHA. You’ll need to either (a) consume animal foods that contain preformed EPA and DHA or (b) take dietary supplements containing these omega-3s.
(2) If, at the other end of the spectrum, you are well-nourished and enjoy what you would describe as excellent health, you are very likely to make the EPA and DHA you need from plant foods. In fact, many alternative health practitioners like the idea of relying on a healthy body to make EPA and DHA from ALA, rather than supplementing with preformed EPA or DHA. The reason is simple. Our body, when healthy, is in the best position to decide on the omega-3 balance we need. (Our body, when healthy, is in the best position to decide on all nutritional balances, for that matter.) Our body will decide when to keep ALA and use it directly for health purposes or when to convert ALA into the more complicated EPA and DHA omega-3s.
(3) If you find yourself somewhere in the middle—not well-nourished and in excellent health, but not malnourished either—you will need to take a much closer look at the details of your health to decide about your optimal food choices. Why are you not well-nourished, and what is below excellent when it comes to your health? Is fat quality a problem in your diet overall? Is fat intake related to the health risks you face? These kinds of questions are important to answer if you fall into this middle category. Often, a licensed healthcare practitioner is needed to help you sort through all of the health details.
If I Do Turn to Animal Foods, Which Ones are Best for EPA and DHA?
Virtually all fish, both finfish and shellfish, contain some amount of both EPA and DHA. Salmon, cod, mackerel and herring would be standouts here. Unfortunately, the pollution of our environment has made the benefits of eating these fish contingent on their being free of common toxins like dioxins and mercury. Across the board, the research shows that you are safer consuming wild-caught fish than farmed fish. In addition, the research shows that you are safer eating wild-caught salmon and tuna than wild-caught mackerel in terms of mercury risk. The unusually high EPA and DHA content of these “cold water” fish is also the reason that cod liver oil is one of the most concentrated sources of EPA and DHA in the dietary supplement world.
How Are Omega-3s Related to Inflammation?
Our immune system uses a family of molecules called eicosanoids to increase or decrease our body’s inflammatory response. Eicosanoids that increase the inflammatory response are called “proinflammatory.” Eicosanoids that decrease the response are called “anti-inflammatory.” In general, many eicosanoids that have potential anti-inflammatory effects (including thromboxane A3, prostaglandin I3 and leukotriene E5) are made from EPA. Similarly, many eicosanoids that have potential proinflammatory effects (including thromboxanes A2 and B2, as well as prostaglandin E2) are made not from any omega-3 fatty acid, but from an omega-6 fatty acid called arachidonic acid. It’s therefore correct to think about omega-3 fat as the kind of fat that is potentially anti-inflammatory.
Since many anti-inflammatory molecules are made from EPA, it’s reasonable to ask whether plant foods containing ALA are as helpful in preventing inflammation as animal foods containing preformed EPA. Some websites and supplement manufacturers have suggested that you cannot “fight” inflammation with ALA and plant food sources of omega-3 unless you consume 10 or 15 times as much ALA as EPA. Since a healthy body constantly decides on a second-by-second basis how much ALA to leave “as is,” and how much to convert into EPA and DHA, there is no single amount of ALA that gets converted into EPA. Even more important, ALA itself is needed by the body and has established anti-inflammatory properties, and there are many other omega-3 fatty acids that may have anti-inflammatory properties as well. Just because EPA and DHA are currently the best studied and best represented fatty acids in the marketplace does not mean that they tell the whole story about the role of omega-3 fat and inflammation. And fortunately, we do not have to master all the biochemistry in order to make good food choices when it comes to omega-3s. Most of us would be well served to include more omega-3-rich foods of all kinds—both plant and animal—in our meal plan. And we would also be well served to focus on the overall quality of the food as well (for example, whether it was organically produced) and not get too sidetracked on one of the piece parts. It’s the whole, natural context of our food that is going to keep us on target as we pursue a “Healthiest Way of Eating” geared towards vitality and health.
sunflower seeds
highlights
Looking for a health-promoting snack? A handful of mild, nutty-tasting Sunflower Seeds will take the edge off your hunger while providing you with a wealth of health-promoting nutrients to add to your “Healthiest Way of Eating.” Sunflowers are thought to have originated in Mexico and Peru and are one of the first plants to ever be cultivated in the United States. They have been used for more than 5,000 years by Native Americans, who not only used the seeds as a food and a source of oil, but also used the flowers, roots and stems for various purposes including dye pigment.
why sunflower seeds should be part of your healthiest way of eating
Sunflower Seeds are an excellent source of vitamin E, a nutrient essential for cardiovascular health because it provides antioxidant protection from the oxidative damage to cells caused by free radicals. Sunflower Seeds are so rich in nutrients that they have the highest Total Nutrient-Richness of any of the World’s Healthiest Nuts or Seeds. (For more on the Health Benefits of Sunflower Seeds and a complete analysis of their content of over 60 nutrients, see page 510.)
varieties of sunflower seeds
The sunflower’s Latin scientific name, Helianthus annuus, reflects its solar appearance since helios is the Greek word for sun, and anthos is the Greek word for flower. The sunflower produces grayish-green or black seeds encased in teardrop-shaped gray or black shells that oftentimes feature black and white stripes. Sunflower Seeds’ very high oil content makes them one of the primary sources of polyunsaturated oil. Their taste is oftentimes compared with the Jerusalem artichoke (not to be confused with the bulb artichoke), another member of the Helianthus family. Sunflower Seeds used for consumption are called “confectionary seeds” and are a different variety from those used to make oil. They come in several forms:
HULLED
The kernels can be raw, roasted, dry roasted or oil roasted and are often salted.
UNHULLED
Whole seeds that do not have the outer hull removed, so more nutrients are still intact. They are dried on the flower and brined (put in saltwater) once they are harvested.
the peak season available year-round.
3 steps for the best tasting and most nutritious sunflower seeds
Enjoying the best tasting Sunflower Seeds with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select sunflower seeds
Sunflower Seeds are generally available in prepackaged containers as well as bulk bins. It is best to check and make sure that the store where you buy Sunflower Seeds in bulk has a quick turnover of inventory and that the bulk containers are well sealed in order to ensure maximum freshness. The Sunflower Seeds should be uniform in color and not shriveled. They should also smell sweet and nutty; be sure they do not smell rancid or musty. When purchasing unshelled seeds, I make sure that the shells are firm, not broken, dirty or limp. Avoid shelled seeds that appear yellowish in color as they have most likely gone rancid. As with all seeds, I recommend selecting organically grown Sunflower Seeds whenever possible. (For more on Organic Foods, see page 113.)
If you want Sunflower Seeds with a roasted flavor and texture, choose ones that have been “dry roasted” as they are not cooked in oil. The commercial roasting process of nuts is often a form of deep-frying, usually in saturated fat, such as coconut or palm kernel oil. Consumption of deep-fried foods has been linked to high levels of LDL (the “bad” form of cholesterol) and to thickening of larger artery walls. Even “dry roasted” Sunflower Seeds may be cooked at high temperatures that damage their natural oils. It is also important to read the label to be sure that no additional ingredients such as sugar, corn syrup or preservatives have been added. For the highest quality, least expensive “dry roasted” Sunflower Seeds, it’s best to just roast them yourself using “The Healthiest Way to Dry Roast Sunflower Seeds” (see page 508).
2. the best way to store sunflower seeds
Since Sunflower Seeds have a high fat content and are prone to rancidity, it is best to store them in an airtight container in the refrigerator. They can also be stored in the freezer since the cold temperature will not greatly affect their texture or flavor. They will keep for 3 months in the refrigerator and 6 months in the freezer.
3. the best way to prepare sunflower seeds
The best way to prepare Sunflower Seeds is to dry roast them. For details, see page 508.
Q Is it harmful to eat the shells of Sunflower Seeds?
A The shells of Sunflower Seeds contain approximately 40% digestible and 60% nondigestible components. Of the nondigestible components, the majority are types of fiber. While it isn’t necessarily bad to consume nondigestible parts of food, including non-digestible fibers, it isn’t clear why a person would want to do so. I haven’t seen research showing intestinal problems following consumption of the hulls and shells of seeds and nuts, but I can imagine a person’s digestive tract having trouble processing these components under certain circumstances. Because the pieces of the shells could have sharp ends, it would obviously be important to chew them extremely well. The hulls of conventionally grown Sunflower Seeds would contain a higher level of certain pesticides in comparison to the seeds since they are at higher risk of exposure. It would be important to select organically grown Sunflower Seeds for this reason.
Sunflower Seed Pesto
Sunflower Seeds make an amazing pesto!
2 TBS Sunflower Seeds, roasted
1/2 cup extra virgin olive oil
2 cloves medium garlic, pressed
2 cups basil leaves (discard stems)
Sea salt and pepper to taste
1/2 cup grated Parmesan cheese
1. Begin blending the Sunflower Seeds, garlic, basil, salt, pepper and 1/4 cup of extra virgin olive oil, scraping the sides of the blender as necessary.
2. Gradually add the remaining 1/4 cup of olive oil through the blender’s feed hole until it is well integrated. Stir in Parmesan cheese before serving.
The Healthiest Way to Dry Roast Sunflower Seeds
Dry Roasting Sunflower Seeds the healthiest way gives them a lightly roasted flavor and develops their sweetness. It is safe to dry roast seeds if done at a low temperature.
2 cups Sunflower Seeds
1. Preheat oven to 160–170°F (70–75°C).
2. Place a thin layer of seeds on a cookie sheet.
3. Roast for 15–20 minutes.
To enhance the “roasted” flavor, try putting a little liquid aminos seasoning or tamari (soy sauce) into a spray bottle and misting the seeds before roasting. Roasting Sunflower Seeds at a temperature higher than 170°F (75°C) will cause a breakdown of their fats and the production of free radicals. Commercially roasted Sunflower Seeds have been heated to high temperatures (over 350°F or 175°C) that damage their delicate oils, resulting in the formation of free radicals and causing lipid peroxidation—the oxidizing of fats in your bloodstream that can trigger tiny injuries in artery walls—a first step in the buildup of plaque and cardiovascular disease.
Roasted Sunflower Seeds have a shorter shelf life and spoil more quickly than raw Sunflower Seeds because the unsaturated oils found in seeds oxidize more quickly after exposure to the heat of the roasting process. Although some find raw seeds more difficult to digest than roasted seeds, this appears to vary greatly between individuals. For more information, see page 69.
Q&A HOW CAN THE “HEALTHIEST WAY OF EATING” HELP TO SUPPORT MY IMMUNE SYSTEM?
Nutrient-Rich Foods and the Immune System
Your ability to interact with the world around you and remain healthy is dependent to a large extent on the healthy functioning of your immune system. Your immune system is responsible for fighting foreign invaders to your body, like pathogenic bacteria and viruses responsible for colds and flu, and also for destroying cells within your body when they become cancerous. Poor nutrition has been shown to result in increased infections, to slow healing from injury and infections and to increase susceptibility to symptoms and complications from immune system dysfunction. Science has shown that immune function often decreases as we age, and recent research suggests this decrease is also related to nutrition and may be slowed or even stopped by maintaining healthy nutrition.
Medical science has established that one of the most important factors in supporting a healthy, balanced immune system is good nutrition. Research studies show that healthy eating can help in keeping your immune system ready and capable of functioning properly when necessary. The World’s Healthiest Foods provide the kind of nutrition that supports your immune functions to its fullest, while minimizing the agents that may induce or activate your immune response when it should not be active.
The role of the World’s Healthiest Foods in supporting your immune system is so vital that it is one of the reasons that I emphasized this benefit in the “Healthiest Way of Eating” Plan on page 34. While all nutrient-rich foods play a role in helping to keep an immune system running strong, let’s take a look at some of the World’s Healthiest Foods most well-known for their ability to support optimal immune function. As you will see, enhancing your immune system may be as simple as enjoying a delicious meal filled with fruits, vegetables, nuts, seeds and other World’s Healthiest Foods.
Organically Grown Fruits and Vegetables
From vitamin A to zinc, fruits and vegetables contain a virtual A-Z of vitamins and minerals that can support healthy immune system functioning. They are incredibly rich sources of the powerful antioxidants, vitamin C and pro-vitamin A carotenoids. One of the important roles that these nutrients fulfill is supporting the integrity of our body’s tissues, bolstering their defenses so that they can serve as a fortress to protect against the invasion of bacteria and other microbes. Vitamin C is also concentrated in immune system cells; when these cells are under stress, their vitamin C levels decrease.
Fruits and vegetables are also rich in nutrients such as vitamin B6, folic acid, iron and zinc, whose deficiency has been linked to a reduction in cell-mediated immune response. They also contain abundant amounts of flavonoid phytonutrients (plant nutrients), antioxidants that can protect cells of the body, including those of the immune system, from the havoc caused by too many free radicals.
GARLIC, ONIONS AND LEEKS
Garlic, onions and leeks are members of the Allium family; in addition to their vast array of vitamins and minerals, Allium family vegetables are especially renowned as being a source of sulfur-containing phytonutrients that have shown promise when it comes to supporting the immune system. For example, the sulfur-containing compound allicin is a powerful antibacterial and antiviral agent that joins forces with vitamin C to help kill harmful microbes (garlic and onions are very good sources of vitamin C while leeks are a good source). Allicin has been shown to be effective not only against common infections like colds and flu but a host of other pathogenic microbes. In addition, quercetin and other flavonoids concentrated in onions work with vitamin C to help kill harmful bacteria, making onions an especially good addition to soups and stews during cold and flu season.
SHIITAKE MUSHROOMS
Long a staple in Asian diets, shiitake mushrooms are making their way to markets and restaurants in the U.S., a wonderful thing for people interested not only in a great tasting food, but foods that can offer great support to the immune system. While their ability to promote vibrant health is a result of their concentration of numerous nutrients, a lot of the research has focused on their unique polysaccharides, including lentinan. These phytonutrients have been found to power up the immune system, enhancing its ability to fight infection and disease.
Nuts and Seeds
Nuts and seeds are rich in many minerals important for immune system support, including selenium and zinc. Selenium is a component of one of the body’s most powerful antioxidant enzymes, glutathione peroxidase, which is used in the liver to detoxify a wide range of potentially harmful molecules, reducing their impact on our immune system. Many types of immune cells appear to depend upon zinc for optimal function with its deficiency shown to compromise the number of white blood cells and immune response.
Dietary Factors That Can Compromise the Immune System
To best support your immune system, it’s not just what you eat, but what you don’t eat, that’s important. That’s because while nutrients can help strengthen the immune system, other dietary factors may cause it stress, reducing its ability to perform at its optimal level.
Food Intolerances
Your immune system is not just involved in fighting invaders like bacteria but also becomes activated when you eat foods to which you are intolerant or allergic. Food sensitivity reactions are an important consideration when planning a “Healthiest Way of Eating” that best supports your immune system. For more details on this subject, see Food Sensitivity, page 719.
Chemical Additives
Processed foods and foods produced with pesticides or not grown organically may also be problematic for your immune function. Toxic metals such as cadmium, lead and mercury are immunosuppressive. Some pesticides and preservatives can negatively affect the gastrointestinal lining. Food additives can also have untoward effects on the nutrient content of the food. For example, sulfites destroy thiamin (vitamin B1) in foods to which they have been added.
Other Dietary Factors
Cooking oils that are exposed to high heat can produce substances that are damaging to the immune system. The “Healthiest Way of Cooking” methods give you great alternatives to cooking with heated oils, such as “Healthy Sauté” (page 57).
Excessive consumption of calories and fat can weaken your immune system strength. The “Healthiest Way of Eating” emphasizes delicious, satiating foods that deliver a concentration of nutrients and do not contain excess fat or calories; this will help you to enjoy a diet that meets your caloric and fat intake goals for optimal health and weight management.
The “Healthiest Way of Eating” further supports your immune system since it avoids refined grain products, refined sugar and processed foods that deplete the body of vitamins and minerals necessary for promoting immunity. Specifically, sugar reduces the responsiveness of your immune cells and lowers your immune defenses; some studies have found that the infection-protective ability of white blood cells may be reduced by as much as 50% after ingestion of only four ounces of sugar-containing substances!
STEP-BY-STEP RECIPE
The Healthiest Ways of Preparing Sunflower Seeds
Creamy Sunflower Seed Dressing
This non-dairy, creamy dressing will keep in your refrigerator for up to 2-3 weeks.
1/4 cup Sunflower Seeds
3 TBS chopped fresh basil
3 medium cloves garlic
1 TBS prepared Dijon mustard
1 TBS honey
4 TBS fresh lemon juice
4 oz silken tofu
2 TBS extra virgin olive oil Sea salt and pepper to taste
*a little water for thinning if needed
1. Press garlic and let sit for 5 minutes (Why?, see page 261).
2. Blend all ingredients in blender until smooth, adding oil a little at a time at end.
Creamy Sunflower Seed Dressing
Preparation Hint: This dressing can also be made without the tofu. It is not quite as creamy, but still has a nice consistency. Blend well, so it becomes smooth in texture.
YIELDS ABOUT 1½ CUPS
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Sunflower Seeds, and I will share them with others through our website at www.whfoods.org.
12 QUICK SERVING IDEAS for SUNFLOWER SEEDS:
1. Add Sunflower Seeds to your favorite breakfast cereal.
2. Mix some ground Sunflower Seeds into your pancake batter.
3. Sprinkle Sunflower Seeds on top of low-fat yogurt.
4. Add Sunflower Seeds to scrambled eggs for a unique taste and texture.
5. Add Sunflower Seeds to your favorite tuna, chicken or turkey salad recipe.
6. Garnish mixed green salads with dry roasted Sunflower Seeds in place of croutons.
7. Dry roasted Sunflower Seeds complement green vegetables such as broccoli and kale.
8. Keep a bag of Sunflower Seeds handy for a between-meal snack.
9. Energizing Snack: Combine Sunflower Seeds, diced dried apricots and almonds to make a great snack to carry with you in your car.
10. Sunflower Seed Porridge: Soak 1/2 cup Sunflower Seeds in water overnight. In the morning, rinse the seeds. Place in a blender with an apple cut in 1-inch pieces, 1/2 tsp ground cinnamon and 1/2 cup water. Blend for 1 minute on medium speed. Drizzle with honey for extra sweetness.
11. Sunflower Seed Butter: Grind Sunflower Seeds in a food processor until pasty. Add sea salt or tamari (soy sauce) to taste. Use to fill celery stalks or serve on toast or crackers.
12. Sunny Salad Dressing: Blend 1 cup of your favorite vinaigrette with 1/2 cup of Sunflower Seeds for 1 minute at medium speed. Add water if the mixture needs to be thinned. Add 2 TBS ground flaxseeds, fresh basil, fresh cilantro or chopped tomatoes for added flavor. Using lightly roasted Sunflower Seeds will also add extra flavor.
health benefits of sunflower seeds
Promote Brain Health
Sunflower Seeds are an excellent source of vitamin E, which has been suggested to play an important role in promoting brain health. A multi-year population-based study showed that people with the highest intake of vitamin E from foods had a 32% reduction in their rate of mental decline compared to those with the least vitamin E in their diets. Previous research had suggested that people who consume more vitamin E retain mental function and are less likely to develop Alzheimer’s disease. Sunflower Seeds are also a very good source of vitamin B1, which is necessary for the production of acetylcholine, a neurotransmitter molecule essential for memory.
Promote Heart Health
Vitamin E also plays an important role in the prevention of cardiovascular disease. It helps prevent free radicals from oxidizing cholesterol, curbing the process of atherosclerosis, which can lead to blocked arteries, heart attack or stroke. In fact, studies show that people who get a good amount of vitamin E in their diet are at a much lower risk of dying of a heart attack than people whose intake of vitamin E is marginal or inadequate. Additionally, a recently published study showed that women whose diets provided them with the highest blood levels of vitamin E had the lowest risk of high cholesterol and atherosclerosis. Sunflower Seeds are also a good source of other nutrients that promote heart health. Their magnesium helps to maintain balanced blood pressure, while their folate keeps homocysteine levels in check. Additionally, in many cases of heart disease, when oxidative damage has been found to be the cause of blood vessel damage, low intake of selenium, a mineral concentrated in Sunflower Seeds, has been identified as a contributing factor to the disease.
Promote Optimal Health
Vitamin E, the body’s primary fat-soluble antioxidant, travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells and cholesterol. By protecting these cellular and molecular components, vitamin E has significant anti-inflammatory effects that can contribute to the reduction of symptoms of asthma, osteoarthritis and rheumatoid arthritis, conditions where free-radicals and inflammation play a big role.
Additional Health-Promoting Benefits of Sunflower Seeds
Sunflower Seeds are a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging manganese and copper, energy-producing vitamin B5 and phosphorus, and sleep-promoting tryptophan.
flaxseeds
highlights
Charlemagne, the famous emperor who helped reshape European history, was also instrumental in the rise in popularity of Flaxseeds. He was so impressed with the versatility of Flax (as a food, medicine and as the source of fiber to make linen) that he passed laws requiring not only its cultivation, but also its consumption. Today, adding the warmly earthy and slightly nutty flavor of Flaxseeds to cereals, baked goods and other recipes is a great way to enjoy them as part of your “Healthiest Way of Eating.”
why flaxseeds should be part of your healthiest way of eating
Flaxseeds are the most concentrated plant source of the omega-3 fatty acid, alpha-linolenic acid (ALA), a precursor to the omega-3s found in cold-water fish. Omega-3 fatty acids are heart-healthy nutrients that also have anti-inflammatory properties. (For more on plant-based versus fish-based Omega-3 Fatty Acids, see page 770.) Flaxseeds also contain phytoestrogens, estrogen precursors found in plants, known as lignans, which help to balance estrogen levels in the body and also have antioxidant properties. (For more on the Health Benefits of Flaxseeds and a complete analysis of their content of over 60 nutrients, see page 513.)
varieties of flaxseeds
The botanical name for the Flax plant, Linum usitatissimum, means “most useful.” This aptly describes the versatility of Flax, with its ability to be used as a food, medicine and cloth material. Originating in Mesopotamia, it has been used since the Stone Age. One of the first records of the culinary use of Flaxseeds dates back to ancient Greece. Flaxseeds are slightly larger than sesame seeds and have a hard shell, which is smooth and shiny. Their color ranges from deep amber to reddish brown, depending upon whether the Flax is of the golden or brown variety. Flaxseeds can be purchased whole, as Flaxseed meal or as Flaxseed oil.
the peak season available year-round.
biochemical considerations
GLYCOSIDE COMPOUNDS
While Flaxseeds contain cyanogenic glycoside compounds, at normal intake levels and without protein malntrition, researchers currently maintain that this is not of concern and should cause no adverse effects (they consider 50 grams, which is more than 2 TBS, to be a safe amount for most people). The heat employed by cooking has been found to eliminate the presence of these compounds.
3 steps for the best tasting and most nutritious flaxseeds
Enjoying the best tasting Flaxseeds with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select flaxseeds
Flaxseeds are generally available in prepackaged containers as well as bulk bins. It is best to check and make sure that the store where you buy bulk Flaxseeds has a quick turnover of inventory and that the bulk containers are sealed well in order to ensure maximum freshness.
Whether purchasing Flaxseeds in bulk or in a packaged container, make sure that no evidence of moisture is present. While Flaxseeds can be purchased preground, I always prefer to buy whole Flaxseeds and grind them at home whenever I need them. Whole Flaxseeds have a longer shelf life than preground seeds. As with all seeds, I recommend selecting organically grown Flaxseeds whenever possible. (For more on Organic Foods, see page 113.)
Flaxseed oil should be expeller cold pressed and organic. It should be in an opaque bottle and kept in the refrigerator case at the grocery. Filtered Flaxseed oil is processed to remove many of the contaminants.
2. the best way to store flaxseeds
Whole Flaxseeds should be stored in an airtight container in a dark, dry and cool place (ideally, the refrigerator) where they will keep fresh for 3 months. To extend the shelf life of Flaxseeds, you can store them in the freezer where they will keep for 6 months.
Flaxseed oil should always be refrigerated. Since the most delicate part of the chemistry of Flaxseed oil is the portion containing the omega-3 fatty acids, refrigeration is important to help protect it from oxidative rancidity.
3. the best way to prepare flaxseeds
Always grind Flaxseeds before serving. In order to derive benefit from Flaxseeds, they need to be ground to break their hard shells and allow for the digestion and absorption of their nutrients. Whole shelled Flaxseeds can be ground in a coffee grinder. Be sure to clean the grinder well both before and after grinding seeds.
Flaxseeds are stabilized (at 110°F/43°C) before they are sold to help prevent them from going rancid, which allows the addition of Flaxseeds to baked items without damaging their delicate oils.
health benefits of flaxseeds
Promote Optimal Health
Flaxseeds are one of the most concentrated food source of alpha-linolenic acid (ALA), an omega-3 fatty acid, . ALA has numerous benefits including being a readily used form of energy and a fatty acid essential for proper skin function; it also inhibits inflammatory compounds made from linoleic acid. Additionally, ALA is the precursor to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the acclaimed fatty acids found in fish. Omega-3 fatty acids are well-known for their anti-inflammatory properties.
Promote Heart Health
While small in size, Flaxseeds have big benefits for heart health. Studies have found that diets rich in ALA are associated with a lower risk of atherosclerotic plaques and of dying from heart disease or sudden cardiac death. Individuals who followed ALA-rich diets have been found to have lower total cholesterol, LDL cholesterol and triglycerides, with recent studies also finding that individuals who consume Flaxseed oil have reduced levels of inflammatory markers, including C-reactive protein. Additionally, EPA and DHA have been found to be associated with reduced plasma triglycerides and VLDL (very low density cholesterol, the most dangerous form of LDL), protection against coronary heart disease and reduction of hypertension. Flaxseeds are also a good source of folate, vitamin B6 and magnesium, three other nutrients vital for heart health. (For more on plant-based Omega-3 Fats, see page 770.)
Promote Women’s Health
Of more than 60 foods tested, Flaxseeds were found to be the most concentrated source of special lignan phytoestrogens, phytonutrients that are converted by beneficial intestinal flora into two hormone-like substances called enterolactone and enterodiol. These hormone-like agents demonstrate a number of protective effects against breast cancer and are believed to be one reason that a vegetarian diet is associated with a lower risk for breast cancer. Studies show that women with breast cancer and women who eat meat typically excrete much lower levels of lignans in their urine than female vegetarians without breast cancer. In animal studies conducted to evaluate the beneficial effects of lignans, supplementing a high-fat diet with Flaxseed flour reduced early markers for mammary cancer in laboratory animals by more than 55%. (For more on Phytoestrogens, see page 774.)
Promote Digestive Health
Flaxseeds are a very good source of dietary fiber, containing insoluble and soluble fiber in a ratio of 2 to 1. Flaxseeds have been found to have a laxative effect, decreasing symptoms of constipation and increasing frequency of bowel movements in both young and old subjects. The fiber in Flaxseeds is suggested to have a cholesterol-lowering effect by preventing the reabsorption of cholesterol from the colon.
Additional Health-Promoting Benefits of Flaxseeds
Flaxseeds are a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging manganese and copper and bone-building phosphorus.
Here are questions that I have received from readers of the whfoods.org website about Flaxseeds:
Q Can you bake with Flaxseeds or are the omega-3 fatty acids damaged by heat?
A While it is not recommended to heat Flaxseed oil because it is very delicate and can oxidize, research shows that the combination of healthy omega-3 oils and lignan phytonutrients in Flaxseeds are surprisingly heat stable. Not only is it safe to leave whole Flaxseeds at room temperature, but you can also use them in baking.
Using ground or whole Flaxseeds in baking does not significantly impact their omega-3 fats. Numerous studies testing the amount of omega-3 fat in baked goods indicate no significant breakdown or loss of beneficial fats occurs in baking. In one study, women who ate raw, ground Flaxseeds daily for four weeks had similar plasma fatty acid profiles as those who ate milled Flaxseeds that had been baked in bread. Both groups of women showed a lowering of total cholesterol and “bad” LDL cholesterol.
Researchers speculate that the omega-3 fats in Flaxseeds are resistant to heat because of the presence of plant lignans (like secoisolariciresinol) in Flaxseeds; these phytonutrients are transformed into mammalian lignans (like enterodiol and enterolactone) in the body. So, enjoy this World’s Healthiest Food in baked goods as well as raw—either way, you’ll receive plenty of healthy benefits.
Q I know that Flaxseeds are rich in dietary fiber. What is the breakdown of their insoluble and soluble fiber?
A The ratio of insoluble fiber to soluble fiber in Flaxseed is 2:1. In other words, two-thirds of the fiber is insoluble and one-third is soluble. The insoluble fiber is mostly lignin (not to be confused with phytoestrogenic lignans), which has benefits on gastrointestinal health. The soluble fiber is mostly mucilage, and it’s this type of fiber that benefits cholesterol levels and blood sugar balance and promotes the growth of intestinal “good flora.”
STEP-BY-STEP RECIPE
The Healthiest Ways of Preparing Flaxseeds
Flaxseed Dressing
Try this quick and easy dressing on your favorite salad.
4 TBS whole Flaxseeds
1/3 cup lemon juice
1 TBS Dijon mustard
1 clove garlic
1/2 cup extra virgin olive oil
Sea salt and pepper to taste
1. Press garlic and let sit for 5 minutes. (Why?, see page 261.)
2. Grind Flaxseeds in a blender on medium speed until well ground.
3. Add the remaining ingredients and blend for 2 minutes.
Salad with Flaxseed Dressing
MAKES 1 CUP
Preparation Hint: This dressing should be used right away because the Flaxseeds will swell in liquid, making the dressing too thick.
Variations…
• Add 1 tsp of curry powder.
• Add 1 TBS minced basil or rosemary.
• Add 1 TBS of honey.
• Add 2 pinches of cayenne.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Flaxseeds, and I will share them with others through our website at www.whfoods.org.
10 QUICK SERVING IDEAS for FLAXSEEDS:
1. Sprinkle ground Flaxseeds on your morning fruit or cereal and eat immediately.
2. Add ground Flaxseeds to a morning smoothie and drink immediately.
3. Add 1 TBS ground Flaxseed to green salads.
4. Sprinkle ground Flaxseeds on top of cooked vegetables for a nutty flavor.
5. Spread peanut butter on apple slices and dip in ground Flaxseeds.
6. Fill celery ribs with peanut butter and dip into ground Flaxseeds.
7. Make a fruit “sundae.” Top a bowl of your favorite fruit salad with cottage cheese, ground Flaxseeds, maple syrup and a sprinkling of cinnamon.
8. Make your favorite dressing with Flaxseed oil.
9. Add ground Flaxseeds to Sesame Bars (page 519), Peanut Bars (page 543) and Apricot Bars (page 387).
10. Add ground Flaxseeds to granola.
sesame seeds
highlights
Sesame Seeds were believed to have originated in India where they are mentioned in early Hindu legends as a symbol of immortality. Sesame Seeds may be the oldest condiment known to man, dating back to as early as 1,600 BC. According to ancient Assyrian legends, wine made from Sesame Seeds was drunk by the gods when they created the world. Sesame Seeds are tiny, flat, oval seeds with a nutty taste and a delicate, almost invisible crunch that will make a tasty addition to your “Healthiest Way of Eating,” especially for those dishes with an Asian flair.
why sesame seeds should be part of your healthiest way of eating
Sesame Seeds are a good source of copper, a trace mineral important in a number of anti-inflammatory and antioxidant enzyme systems. They are rich in unique lignan phytonutrients, sesamin and sesamolin, which have been found to have antioxidant and anti-inflammatory properties. (For more on the Health Benefits of Sesame Seeds and a complete analysis of their content of over 60 nutrients, see page 520.)
varieties of sesame seeds
Sesame Seeds are the main ingredient in the Middle Eastern sweet dessert called halvah. “Open Sesame,” the famous phrase from the Arabian Nights, reflects the distinguishing feature of the Sesame Seed pod, which bursts open when it reaches maturity. The scientific name for Sesame Seeds is Sesamun indicum. Sesame Seeds come in two forms and a variety of different colors, including white, yellow, black and red:
UNHULLED
These seeds are darker in color and have their bran intact. They are more nutritious than the hulled variety. One-hundred grams of unhulled Sesame Seeds contain 989 mg of calcium while the same amount of unhulled seeds contains 131 mg.
HULLED
These seeds are very light in color and have had their bran portion removed. They come both roasted and unroasted.
TAHINI
Middle Eastern Sesame paste made from Sesame Seeds. Raw tahini is more nutrient-rich than roasted tahini.
ASIAN SESAME PASTE
Paste made from toasted Sesame Seeds.
the peak season available year-round.
3 steps for the best tasting and most nutritious sesame seeds
Enjoying the best tasting Sesame Seeds with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select sesame seeds
Sesame Seeds are generally available in prepackaged containers and can also be found in bulk bins. It is best to check and make sure that the store where you buy Sesame Seeds in bulk has a quick turnover of inventory and that the bulk containers are sealed well in order to ensure maximum freshness. Whether purchasing Sesame Seeds in bulk or in a packaged container, make sure no evidence of moisture is present. Additionally, since Sesame Seeds have high oil content and can become rancid, it is good to smell those from bulk bins to ensure that they smell sweet and fresh, not bitter or rancid. As with all seeds, I recommend selecting organically grown Sesame Seeds whenever possible. (For more on Organic Foods, see page 113.)
2. the best way to store sesame seeds
Unhulled Sesame Seeds are best stored in an airtight container in a cool, dry, dark place. They will last for 6 months in the refrigerator and 1 year in the freezer. Once the seeds are hulled, they are much more prone to rancidity; hulled Sesame Seeds should be stored in the refrigerator, where they will last for about 3 months, or in the freezer, where they should remain fresh for up to a year. Opened containers of tahini and Asian Sesame paste should be refrigerated.
3. the best way to prepare sesame seeds
The best way to prepare Sesame Seeds is to dry roast them. For details, see below.
The Healthiest Way to Dry Roast Sesame Seeds
Dry Roasting Sesame Seeds the healthiest way brings out their flavor and develops their sweetness. It is safe to dry roast seeds if done at a low temperature.
2 cups Sesame Seeds
1. Preheat oven to 160–170°F (70–75°C).
2. Place a thin layer of seeds on a cookie sheet.
3. Roast for 15–20 minutes.
To enhance the “roasted” flavor, try putting a little liquid aminos seasoning or tamari (soy sauce) into a spray bottle and misting the seeds before roasting.
Commercially roasted Sesame Seeds have been heated to high temperatures (over 350°F or 175°C) that damage their delicate oils, resulting in the formation of free radicals and causing lipid peroxidation—the oxidizing of fats in your bloodstream, which can trigger tiny injuries in artery walls—a first step in the buildup of plaque and cardiovascular disease.
Roasted Sesame Seeds have a shorter shelf life and spoil more quickly than raw Sesame Seeds because the unsaturated oils found in seeds oxidize more quickly after exposure to the heat of the roasting process.
Although some find raw seeds more difficult to digest than roasted seeds, this appears to vary greatly between individuals.
For more information, see page 69.
Sesame Tahini Sauce
Adds great flavor to vegetables and legumes.
2 TBS Sesame tahini
1 TBS fresh lemon juice
3 TBS water
Sea salt and cayenne pepper to taste Optional: Add one minced garlic clove
Mix all ingredients in a small bowl until smooth.
4 WAYS TO ENJOY THE SESAME TAHINI SAUCE:
1. Drizzle over cooked vegetables and sprinkle with Sesame Seeds.
2. Use as a dressing for green salad.
3. Use as a sauce for a sandwich wrap.
4. Pour over garbanzo beans and brown rice.
SERVES 2
Q I have been told that Sesame oil is good for reducing high blood pressure. Is this true?
A While Sesame oil is not as nutrient-rich as Sesame Seeds, it has been researched for a variety of cardiovascular benefits, including blood pressure reduction. Most of the beneficial effects are thought to come from the special lignan phytonutrients that they contain. What is interesting is that while there are some naturally occurring lignans found in Sesame Seeds (sesamin and sesamolin), some of the lignans that are being studied for their health benefits (episesamin and sesaminol) are actually created during the process of making Sesame oil and don’t exist in the seeds themselves.
There have been several animal studies that investigated the effect of dietary Sesame lignans on blood pressure and found that it caused reductions in blood pressure and the physiological damage usually associated with elevated blood pressure. Just recently, results of a human clinical trial supported these earlier animal study findings. Individuals who were on calcium-channel blocker medicine and given 35 grams of Sesame oil per day for 60 days were found to have not only a reduction in blood pressure but also a reduction of triglycerides and LDL (the “bad” cholesterol) and an elevation in HDL (the “good” cholesterol). Additionally, markers of antioxidant activity significantly increased in the Sesame oil supplemented individuals.
Q Can you cook with Sesame oil?
A Like with many other oils, I would rather use Sesame oil in either dressings or drizzled on foods as opposed to heating it in order to prevent oxidation from occurring. Yet, low temperature cooking, such as that involved with making sauces, may be okay for Sesame oil.
Q Are Sesame Seeds OK for children to eat?
A While Sesame Seeds are incredibly rich in nutrients, it is a food to which some people have adverse reactions. It seems that children are becoming increasingly sensitive to Sesame Seeds; sensitivity is growing in terms of its prevalence of allergenicity, especially among infants and children if there is a family history of allergies, asthma or eczema.
Q Given the high calcium content of Sesame Seeds, is tahini a good source to use as I look to incorporate more non-dairy calcium sources into my diet?
A Sesame Seeds are a rich source of calcium. One tablespoon of tahini contains 63 mg of cal-cium. Therefore, calcium intake is another good reason to incorporate tahini into your “Healthiest Way of Eating” (in addition to its other nutritional benefits including its lignan phytonutrients as well as its great taste and texture).
Yet, I wouldn’t just focus on tahini as a non-dairy source of calcium as that 63 mg of calcium will “cost” you 86 calories. Therefore, if you were wanting to get a substantial amount of calcium, say 25% of your daily calcium needs (250 mg) from tahini, it would “cost you” over 340 calories.
A little known nutrition fact (although it should be a widely known one) is that there are actually many non-dairy foods that are rich in calcium. For example, one cup of boiled spinach has over 244 mg of calcium, yet only 41 calories, while one cup of cooked collard greens offers about 226 mg of calcium for less than 50 calories. Therefore, these and other plant-based foods can serve as great sources of calcium but “cost” you less calories.
This is not to dissuade you from eating tahini. It is a wonderful food and one of my favorites. I use it in a lot of recipes. But if you enjoy the other plant-based foods that are rich in calcium, I would not suggest that you make tahini your primary source for this important mineral.
STEP-BY-STEP RECIPE
The Healthiest Ways of Preparing Sesame Seeds
Sesame Bars
A great dessert or energy bar—just mix ingredients and chill!
1/2 cup Sesame Seeds, roasted or raw
1 cup walnuts
1½ cups pitted dates
1½ cups raisins
1/8 tsp salt
1. Pulse all ingredients in food processor just until mixture holds together when pressed. Avoid overprocessing which will turn the mixture into a paste.
2. Press mixture into 9-inch square pan, and chill for approximately 1 hour in the refrigerator.
3. Cut into 1½-inch squares to serve.
MAKES 30 BARS
Sesame Bars
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Sesame Seeds, and I will share them with others through our website at www.whfoods.org.
10 QUICK SERVING IDEAS for SESAME SEEDS:
1. Add toasted Sesame Seeds to your morning granola.
2. Sprinkle toasted Sesame Seeds over cooked grains, seafood or Asian vegetable dishes.
3. Add Sesame Seeds to Asian-flavored cabbage salad.
4. Sesame Spread: Spread Sesame tahini on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack.
5. Sesame Milk: Blend 1/2 cup of Sesame tahini, 3 pitted dates, a pinch of sea salt and 2½ cups of water on high for 2 minutes. Strain through fine cheesecloth into a bowl or a quart measuring pitcher. Use on cereal or over sliced bananas. Sesame milk may be stored in a glass jar in the refrigerator for up to 3 days.
6. Cool Cucumber Salad: Place 2 thinly sliced cucumbers in a medium-size bowl and toss with 1 tsp tamari (soy sauce), 1 TBS lemon juice, 1 TBS extra virgin olive oil, 2 TBS toasted Sesame Seeds and 1 TBS honey.
7. Sesame Spinach: Combine cooked spinach with 1 TBS tamari (soy sauce), 1 TBS honey, 2 TBS extra virgin olive oil, 2 TBS Sesame Seeds and hot sauce to taste.
8. Gomasio: A traditional macrobiotic seasoning made from crushed Sesame Seeds and sea salt. Sprinkle on vegetables and grains. You can either purchase gomasio at a natural food store or make your own by using a mortar and pestle. Simply mix together one part sea salt with twelve parts dry roasted Sesame Seeds.
9. Sesame Dressing: Combine 2 TBS dry roasted Sesame Seeds with 2 TBS rice vinegar, 1 tsp tamari, 3 cloves crushed garlic and 3 TBS extra virgin olive oil. Use as a dressing for salads, vegetables and noodles.
10. Sesame Chicken: “Healthy Sauté” chicken pieces with 1 TBS Sesame Seeds, 1 tsp tamari, 2 cloves minced garlic, 1 TBS fresh grated ginger and your favorite vegetables for a healthy, but quick, Asian-inspired meal.
health benefits of sesame seeds
Rich in Unique Health-Promoting Phytonutrients
Sesame Seeds contain the unique lignan phytonutrients, sesamin and sesamolin. Once in the body, sesamolin gets converted to sesamol, another lignan with health-promoting effects. Research on these compounds has yielded very exciting findings. In animals, Sesame Seed lignans have been found to have cholesterol- lipoprotein- and blood-pressure-lowering effects. They have been found to have antioxidant activity, to increase vitamin E supplies and to protect the liver from oxidative damage. In addition, preliminary research suggests that sesamin and sesamol may have anti-inflammatory properties since they have been found to inhibit the delta-5-desaturase enzyme, which converts omega-6 fatty acids into arachidonic acid; the latter fatty acid is known to be a precursor for molecules that promote inflammation. Sesame Seeds are also a highly concentrated source of phytosterols, plant nutrients that may help to reduce cholesterol.
Promote Joint and Skin Health
Sesame Seeds are a very good source of copper, a trace mineral that is important in a number of anti-inflammatory and antioxidant enzyme systems. Copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin—the ground substances that provide structure, strength and elasticity to blood vessels, bones, joints and skin.
Promote Bone Health
Calcium’s most highly recognized role has been to prevent the bone loss that can occur as a result of menopause or other conditions, such as rheumatoid arthritis. Sesame Seeds are also rich in other bone-supportive nutrients. They are a good source of magnesium and phosphorus, minerals which serve as “scaffolding” to support the integrity of bone. They are also a very good source of copper and manganese and a good source of zinc, three trace minerals that are cofactors in enzymes that help to promote the construction of the bone matrix. In fact, a recent study found low dietary intake of zinc to be correlated with both low blood levels of this trace mineral and osteoporosis of the hip and spine in middle to older age men.
Additional Health-Promoting Benefits of Sesame Seeds
Sesame Seeds are also a concentrated source of many other nutrients providing additional health-promoting benefits. These nutrients include energy-producing iron and vitamin B1, digestive-health-supporting dietary fiber, and sleep-promoting tryptophan.
Q&A HOW CAN NUTS AND SEEDS BE SO GOOD FOR YOU IF THEY CONTAIN FAT?
A Serving of Nuts and Seeds Won’t Make You Fat
Yes, it’s true that nuts and seeds do contain a good amount of fat and therefore calories. But, eaten in small quantities—a serving is just two to four tablespoons—these highly nutritious members of the World’s Healthiest Foods deliver not only delicious flavor but also nutritional benefits that can help protect you against cardiovascular disease. A handful of almonds, pumpkin seeds or walnuts, eaten as a healthy snack or used as a flavorful addition to a tossed green salad, will not make you fat. Too many bowls full of salty nuts washed down with several beers may.
Nuts’ and Seeds’ Healthy Fats
Not only will reasonable amounts of nuts and seeds not make you fat but the fat found in nuts and seeds is the primary reason eating them promotes a healthy heart. The fats that nuts and seeds contain is mostly polyunsaturated, although they also contain a little monounsaturated and a very small amount of saturated fat. The proper balance between these types of fats is important, and many people do not get enough of certain types, especially one type of polyunsaturated fat called omega-3. Nuts and seeds are rich sources of a type of omega-3 fat called alpha-linolenic acid (ALA), which belongs to the same family of omega-3 fats as the heart-healthy fats you may have heard about in cold-water fish.
The omega-3 fatty acids found in nuts and seeds may help prevent heart disease and repeat heart attacks in several ways. Omega-3 fatty acids, including ALA, EPA and DHA, are protective fats that have been found to:
• Lower blood cholesterol and triglyceride levels, which, when elevated, are both risk factors for heart disease.
• Decrease platelet aggregation, which when excessive can cause “sticky” blood. Like aspirin, omega-3s “thin” the blood. The blood doesn’t actually become thinner; what happens is that the red blood cells no longer clump together, so the blood flows more freely through the blood vessels, which is especially helpful in vessels that may be partially clogged with cholesterol build-up. If the blood is “sticky,” clumps of red blood cells may form a clot that blocks a narrowed artery, triggering a heart attack if the blood vessel feeds the heart, or a stroke if the blood vessel is in the brain.
• Reduce the formation of artery-clogging atherosclerotic plaque. Once platelets aggregate or stick together, they release a substance that contributes to the process through which cholesterol is used to form atherosclerotic plaque. When atherosclerotic plaque builds up in the blood vessels, blood flow is decreased to a minimum or stopped altogether, precipitating a heart attack or stroke. By reducing platelet aggregation, omega-3s may help short-circuit this whole process.
• Reduce inflammation of the blood vessels. If blood vessels are inflamed, blood flow is reduced. Omega-3s are used within the body to produce anti-inflammatory chemical messengers called the series E3 prostaglandins, which by lessening blood vessel inflammation can improve blood flow.
• Lower blood pressure, another major risk factor for heart attacks and strokes. All the ways in which omega-3 fats promote blood vessel health contribute to maintenance of clear, open vessels through which blood flows easily.
More Healthy Reasons to Eat Nuts and Seeds
Nuts and seeds are a rich source of plant protein, which is needed not only to build and maintain all body tissues, but for a healthy immune system as well. A handful of nuts or seeds will also provide you with fiber. The fiber in nuts and seeds helps keep your digestive tract, specifically your colon, in good health and also promotes the health of your blood vessels since the soluble portion of their fiber helps lower blood cholesterol—another boon to heart health.
Nuts and seeds may even help those who wish to lose weight. The combination of protein, fiber and healthy fats provided by nuts and seeds helps keep blood sugar levels stable, which helps keep us from getting hungry too soon after eating.
In addition to the cardioprotective fats, plant protein and dietary fiber nuts provide, new research indicates that nuts and seeds are rich sources of other bioactive molecules that support cardiovascular health. These include plant sterols, antioxidant phenolics and numerous other phytonutrients—natural substances in plants that are beneficial to our health—that may be protective against chronic diseases.
Many phytonutrients act as powerful antioxidants, which can improve cardiovascular health because they destroy free radicals that can harm the lining of the blood vessels. Tiny micro-injuries in the lining of the vessel are a precursor to plaque development, which can eventually clog the artery. Yet another cardioprotective effect from a few nuts and seeds!
pumpkin seeds
highlights
Pumpkin Seeds were a celebrated food of the Native Americans, who treasured them for their dietary and medicinal properties. They are also a special hallmark of traditional Mexican cuisine and a popular snack in Mexico. So, don’t toss away the seeds you scrape out of your Halloween pumpkin; they can be toasted and eaten as a delicious snack or added to your favorite salad, soup or fish dish. Of course, you don’t have to wait for Halloween to enjoy Pumpkin Seeds. They are readily available in bulk or prepackaged at your local natural food store any time of year. Chewy, subtly sweet and nutty, Pumpkin Seeds make a great addition to your “Healthiest Way of Eating.”
why pumpkin seeds should be part of your healthiest way of eating
Pumpkin Seeds are a good source of zinc, a hard-to-find mineral important for a healthy immune system. They are becoming increasingly popular not only because of their overall nutrient-richness, but because scientific research is finding their unique nutritional substances called cucurbitacins to have many health-promoting benefits. (For more on the Health Benefits of Pumpkin Seeds and a complete analysis of their content of over 60 nutrients, see page 526.)
varieties of pumpkin seeds
Some varieties of Pumpkin Seeds are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Pumpkin Seeds, also known as pepitas, are flat, dark green seeds. Like cantaloupe, cucumber and squash, pumpkins belong to the gourd or Cucurbitaceae family. The most common genus and species name for pumpkin is Cucurbita maxima.
the peak season available year-round.
3 steps for the best tasting and most nutritious pumpkin seeds
Enjoying the best tasting Pumpkin Seeds with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select pumpkin seeds
Pumpkin Seeds are generally available in prepackaged containers as well as bulk bins. It is best to check and make sure that the store where you buy Pumpkin Seeds in bulk has a quick turnover of inventory and that the bulk containers are sealed well in order to ensure maximum freshness. The Pumpkin Seeds should be uniform in color and not limp or shriveled. They should also smell sweet and nutty; be sure they do not smell rancid or musty. As with all seeds, I recommend selecting organically grown Pumpkin Seeds whenever possible. (For more Organic Foods, see page 113.)
If you want Pumpkin Seeds with a roasted flavor and texture, choose ones that have been “dry roasted” as they are not cooked in oil. The commercial roasting process of seeds is often a form of deep-frying, usually in saturated fat, such as coconut oil or palm kernel oil. Consumption of deep-fried foods has been linked to high levels of LDL (the “bad” form of cholesterol) and to thickening of larger artery walls.
Even “dry roasted” Pumpkin Seeds may be cooked at high temperatures that damage their natural oils. It is important to read the label to be sure that no additional ingredients such as sugar, corn syrup or preservatives have been added. For the highest quality, least expensive “dry roasted” Pumpkin Seeds, it’s best to just roast them yourself using “The Healthiest Way to Dry Roast Pumpkin Seeds.” (See below.)
You can now also find Pumpkin Seed butter in some natural food stores. It is a delicious addition to a squash soup or can be used as a spread, like peanut butter.
2. the best way to store pumpkin seeds
Pumpkin Seeds should be stored in an airtight container in the refrigerator. While they may stay edible for about 6 months, they seem to lose their peak freshness after about 1–2 months. Pumpkin Seeds can be stored in an airtight container in the freezer where they will keep for 1 year.
3. the best way to prepare pumpkin seeds
The best way to prepare Pumpkin Seeds is to dry roast them. For details, see below.
The Healthiest Way to Dry Roast Pumpkin Seeds
Dry Roasting Pumpkin Seeds the healthiest way gives them a lightly roasted flavor and develops their sweetness. It is safe to dry roast seeds if done at a low temperature.
2 cups Pumpkin Seeds
1. Preheat oven to 160–170°F (70–75°C).
2. Place a thin layer of seeds on a cookie sheet.
3. Roast for 15–20 minutes.
To enhance the “roasted” flavor, try putting a little liquid aminos seasoning or tamari (soy sauce) into a spray bottle and misting the seeds before roasting.
Roasting seeds at a temperature higher than 170°F (75°C) will cause a breakdown of their fats and the production of free radicals. Commercially roasted Pumpkin Seeds have been heated to high temperatures (over 350°F or 175°C) that damage their delicate oils resulting in the formation of free radicals and causing lipid peroxidation—the oxidizing of fats in your bloodstream that can trigger tiny injuries in artery walls—a first step in the buildup of plaque and cardiovascular disease.
Roasted Pumpkin Seeds have a shorter shelf life and spoil more quickly than raw Pumpkin Seeds because the unsaturated oils found in seeds oxidize more quickly after exposure to the heat of the roasting process.
Although some find raw seeds more difficult to digest than roasted seeds, this appears to vary greatly between individuals.
Q What is the difference between green and white Pumpkin Seeds?
A Like all plants, there are different species and varieties of Pumpkins, even though they all belong to the same family of plants (Cucurbitaceae). Green hulled Pumpkin Seeds are a variety usually referred to as pepitas. This variety of Pumpkin Seeds is especially popular in the southwestern United States and in Mexico. The hulls of Pumpkin Seeds are edible and high in fiber, but typically not eaten. (They may also be different in color than the inner seed.) White seeds and white or whitish-yellow hulls are very common to other pumpkin varieties. There is even a variety of pumpkin (the Lumina variety) that not only contains white seeds, but has a white outer skin.
I haven’t seen research documenting the nutritional differences between green and white varieties of Pumpkin Seeds. There can be a pretty wide range of values in the zinc and vitamin E content of Pumpkin Seeds, but I haven’t seen any studies that showed these differences to be associated with the color of the inner seed or the hull.
Q Do I need to separate Pumpkin Seeds from the outside husk, or is the whole seed edible?
A The hulls of Pumpkin Seeds are high in fiber, and although typically not eaten, they are edible, and you will find individuals who enjoy eating the hull.
8 QUICK SERVING IDEAS for PUMPKIN SEEDS:
1. Add Pumpkin Seeds to your morning cereal.
2. Add chopped Pumpkin Seeds to green salads.
3. Top broiled Salmon with chopped Pumpkin Seeds.
4. Sprinkle chopped Pumpkin Seeds on steamed broccoli or any healthy sautéed vegetable.
5. Add chopped Pumpkin Seeds to your favorite vegetable burger recipe.
6. Keep a bag of Pumpkin Seeds handy for a snack.
7. High Energy Snack to Go: Combine 1 cup each of Pumpkin Seeds, whole raw cashews, dried cranberries or blueberries, and diced dried apple.
8. Diced Vegetable Salad: Combine 1/2 cup chopped Pumpkin Seeds, 1 medium diced carrot, 1 medium diced tomato, 1 stalk diced celery, 1/2 cup quartered broccoli florets, 1/2 medium chopped sweet onion and your favorite vinaigrette.
Q&A DOES THE NUMBER OF TIMES I CHEW MY FOOD IMPACT MY DIGESTION?
Chewing is an extremely important, yet oftentimes overlooked, part of healthy digestion. Most people put food in their mouth, chew a few times and swallow their food, as if their sole focus was how quickly they could get their food to their stomach.
While our mothers might have repeatedly told us to “chew your food,” most people do not do this well, probably out of habit, conditioning and attitude towards food. When the idea of sitting down for a relaxing meal that focuses truly on the enjoyment and nutritional benefits of food takes second fiddle to the pressures and stress of our modern-day, on-the-go lifestyles, it is no surprise that many people do not slow down when they eat and take the time to chew their food.
Yet, in reality it doesn’t really take much time and effort to chew your food, and what you get in return is well worth it, with better health and a greater enjoyment of food being some of the rewards.
Digestion begins in the mouth
Most people think that digestion begins in the stomach. Yet, with proper, health-promoting digestion, this process actually begins in the mouth. The process of chewing is a vital component of the digestive activities that occur in the mouth, inextricably linked to good digestion and, therefore, to good health.
The mechanical process of digestion begins with chewing
The action of chewing mechanically breaks down very large aggregates of food molecules into smaller particles. This results in the food having increased surface area, an important contributing factor to good digestion. In addition to the obvious benefit of reduced esophageal stress that accompanies swallowing smaller, rather than larger, pieces of food, there is another very important benefit to chewing your food well that comes with its ability to be exposed to saliva for a longer period of time.
The chemical process of digestion begins with chewing
Food’s contact with saliva is important because it helps to lubricate the food, making it easier for foods (notably dried ones) to pass more easily through the esophagus and because saliva contains enzymes that contribute to the chemical process of digestion. Carbohydrate digestion begins with salivary alpha-amylase as it breaks down some of the chemical bonds that connect the simple sugars that comprise starches. Additionally, the first stage of fat digestion also occurs in the mouth with the secretion of the enzyme, lingual lipase, by glands that are located under the tongue.
Incomplete digestion can lead to bacterial overgrowth
When food is not well chewed, and the food fragments are too big to be properly broken down, incomplete digestion occurs. Not only do nutrients not get extracted from the food but undigested food becomes fodder for bacteria in the colon that can lead to bacterial overgrowth, flatulence and other symptoms of indigestion.
Chewing relaxes the lower stomach muscle
Chewing is directly connected with the movement of food through your digestive tract and, in particular, with the movement of your food from your stomach into your small intestine. At the lower end of your stomach, there is a muscle called the pylorus. This muscle must relax in order for food to leave your stomach and pass into your small intestine. Sufficient saliva from optimal chewing helps relax the pylorus and, in this way, helps your food move through your digestive tract in a healthy fashion.
Chewing triggers the rest of the digestive process
Yet, the contribution of chewing to good digestion does not even stop there. The process of chewing also activates signaling messages to the rest of the gastrointestinal system that triggers it to begin the entire digestive process. This is because when chewing is a well-paced, thorough process, it can actually be said to belong to the “cephalic stage of digestion,” the phase in which you first see, smell and taste your food. The length of time spent chewing the food is related to the length of the cephalic stage of digestion since with more extensive chewing, the longer the food gets to be seen, tasted and smelled.
Cephalic phase responses have been extensively analyzed in the research literature. The release of small messaging molecules critical for digestion, such as cholecystokinin, somatostatin and neurotensin, has been found to increase by over 50% just by the mere sight and smell of food. Additionally, research has shown how chewing and the activation of taste receptors in the mouth can prompt the nervous system that, in turn, relays information to the gastrointestinal system that expedites the process of digestion. For example, stimulation of the taste receptors can signal the stomach lining to produce hydrochloric acid that helps in the breakdown of protein. Additionally, chewing signals the pancreas to prepare to secrete enzymes and bicarbonate into the lumen of the small intestine.
Practical tips
For healthy digestion to occur, it is important to thoroughly chew your food. While various health professionals advocate distinct numbers of times you should chew food, I recommend more personal guidelines. I feel that instead of prescribing a set number of chews for each biteful people should get a sense of their own eating, and develop more of a relationship with their food, enhancing their own knowingness about what is best for their health.
My suggestion is that you chew your food completely until it is small enough and dissolved enough to be swallowed with ease. A good rule of thumb is as follows: if you can tell what kind of food you are eating from the texture of the food in your mouth (not the taste), then you haven’t chewed it enough. For example, if you are chewing broccoli and you run your tongue over the stalk and can tell that it is still a stalk or over the floret and you can tell that it is still a floret, don’t swallow. You need to keep on chewing until you can’t tell the stalk from the floret.
The benefits of thoroughly chewing your food will extend beyond improved digestion. It will cause you to slow down when you are eating, making more space for the enjoyment of your meal. Food will begin to taste even better when there is more focus and concentration on the process and act of eating. By chewing your food well, you will be able to better enjoy the benefits of the World’s Healthiest Foods—their abundance of nutrients and great, lively tastes.
STEP-BY-STEP RECIPES
The Healthiest Ways of Preparing Pumpkin Seeds
Pumpkin Seed and Cilantro Pesto
A quick, easy and exciting way to enjoy the many nutritional benefits of Pumpkin Seeds. This pesto goes well with pasta, chicken or fish.
1/4 cup Pumpkin Seeds
1 cup chopped cilantro
1/2 cup coarsely chopped parsley
2 TBS coarsely chopped scallion
3 medium cloves garlic, chopped
2 TBS water
2 TBS fresh lemon juice
3 TBS extra virgin olive oil
Sea salt and white pepper to taste
Blend all ingredients in a food processor, adding olive oil a little at a time at end. Do not overprocess. You may need to scrape down the sides of the bowl. Make sure that the mixture does not become too smooth; small pieces of Pumpkin Seeds should still be visible. This can be done by pulsing the food processor rather than leaving it running. The pesto is best served at room temperature. Do not heat it. It will keep in the refrigerator for about 5 days.
Cod with Pumpkin Seed and Cilantro Pesto
Flavor Tips: Try these 4 great serving suggestions with the recipe above. 
1. Serve over broccoli, cauliflower, summer squash, potatoes or your favorite healthy sautéed vegetable.
2. Spread on crackers or vegetable chips and top with cottage cheese.
3. Make a wrap with lettuce, sprouts, carrots and tomato in a whole wheat tortilla and spread with pesto.
4. Toss with cooked grains and vegetables.
Spicy Pumpkin Seed Snack Mix
Here’s a great way to add extra zing to Pumpkin Seeds.
1 cup Pumpkin Seeds
1 TBS tamari (soy sauce)
1 tsp curry powder
1/4 tsp hot chili sauce
Optional: Substitute chili powder for curry powder
1. Combine all ingredients in a mixing bowl.
2. Place on a baking sheet and bake at 160°F (60°C) for 15–20 minutes. Let cool before serving or storing. Keep in a glass jar with a tightly fitting lid.
Flavor Tips: Try these 4 great serving suggestions with the recipe above.
1. Sprinkle on green salads.
2. Garnish kale or Swiss chard with the Spicy Pumpkin Seed Snack Mix.
3. Coat a slice of goat cheese with Spicy Pumpkin Seed Snack Mix.
4. Blend it with your favorite vinaigrette.
Please write (address on back cover cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Pumpkin Seeds, and I will share them with others through our website at www.whfoods.org.
health benefits of pumpkin seeds
Promote Prostate Health
Increasing incidence of prostate enlargement in U.S. men has catapulted Pumpkin Seeds into the health spotlight. These seeds contain phytonutrients called cucurbitacins that can prevent the body from converting testosterone into a much more potent form called dihydrotestosterone. This makes it more difficult for the body to produce more prostate cells and therefore more difficult for the prostate to keep enlarging.
Promote Men’s Health
Pumpkin Seeds are a good source of zinc, a mineral long renowned for promoting men’s health. Now there may be yet another reason for men to concentrate on getting an adequate daily supply of zinc—bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and one in eight men over age 50 will have an osteoporotic fracture. A recent study focusing on men over 45 years old found a clear correlation between low dietary intake of zinc, low blood levels of this trace mineral and osteoporosis at the hip and spine.
Promote Joint Health
The healing properties of Pumpkin Seeds have also been recently investigated with respect to arthritis. In animal studies, the addition of Pumpkin Seeds to the diet has compared favorably with the use of the non-steroidal anti-inflammatory drug indomethacin in reducing inflammatory symptoms. Additionally, Pumpkin Seeds did not have one extremely undesirable effect of indomethacin: unlike the drug, Pumpkin Seeds do not increase the level of damaged fats in the linings of the joints, a side effect that actually contributes to the progression of arthritis. Some of Pumpkin Seeds’ joint health benefits may come from their concentration of copper, which plays a role in promoting flexibility in bones and joints.
Important Protein Source
Pumpkin Seeds are such a concentrated source of protein that they are one of only two World’s Healthiest Nuts and Seeds that are rated as a good source of this important nutrient (the other one is peanuts). Our body uses dietary protein to create its structure, using it to build muscles and tissues. In addition, compounds vital to our health—such as enzymes and nutrient-transport proteins—are synthesized from dietary protein. And protein gives us slow burning energy that helps us to feel our best.
Additional Health-Promoting Benefits of Pumpkin Seeds
Pumpkin Seeds are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging manganese, muscle-relaxing magnesium, energy-promoting iron and phosphorus, and sleep-promoting tryptophan.
walnuts
highlights
Originating in Persia, Walnuts are one of the oldest tree foods and were prized by the Romans who referred to them as the “Royal Nut of Jove.” (Jove was the king of their mythological gods.) Today, they remain highly esteemed not only for their delicious flavor, but also for their nutritional value. Add them to a salad in place of croutons, toss them into a “Healthy Sauté,” use them as a topping for both vegetables and desserts and enjoy their many health-promoting benefits as part of your “Healthiest Way of Eating.”
why walnuts should be part of your healthiest way of eating
Walnuts are a rich source of heart-healthy monounsaturated fats and an excellent source of those hard-to-find omega-3 fatty acids in the form of alpha-linolenic acid (ALA). Among numerous other benefits, diets rich in ALA have been found to be cardio-protective and provide anti-inflammatory benefits. (For more on the Health Benefits of Walnuts and a complete analysis of their content of over 60 nutrients, see page 532.)
varieties of walnuts
It is no surprise that the regal and delicious Walnut comes from an ornamental tree that is highly prized for its beauty. The Walnut kernel consists of two bumpy lobes that look like abstract butterflies. While there are numerous species of Walnut trees, three of the main types of Walnuts are:
ENGLISH (PERSIAN)
The English Walnut (Juglans regia) originated in India and the regions surrounding the Caspian Sea; this is why it is also known as the Persian Walnut. It is the most popular type of Walnut in the United States, featuring a thinner shell than other varieties that is easily broken with a nutcracker. It is the variety featured in the photographs in this chapter.
BLACK WALNUT
The Black Walnut (Juglans nigra) has a thicker shell, which is harder to crack, and a very pungent distinctive flavor.
WHITE (BUTTERNUT)
The White Walnut (Juglans cinerea) features a sweeter and oilier taste than the other two varieties. However, they are not as widely available and may be more difficult to find in the marketplace.
the peak season available year-round.
3 steps for the best tasting and most nutritious walnuts
Enjoying the best tasting Walnuts with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select walnuts
Walnuts are generally available in prepackaged containers as well as bulk bins. Walnuts stored in hermetically sealed containers will last longer than those sold in bulk since their exposure to heat, air and humidity is reduced. If I am going to buy Walnuts from bulk bins, I always check to make sure that the store where I buy Walnuts has a quick turnover of inventory and that the bulk containers are well sealed in order to ensure maximum freshness. The Walnuts should be uniform in color and not limp or shriveled. They should also smell sweet and nutty; be sure they do not smell rancid or musty.
When purchasing whole Walnuts that have not been shelled, I select ones that feel heavy for their size. Their shells should not be cracked, pierced or stained, as this is oftentimes a sign of mold developing on the nutmeat, which makes it unsafe for consumption. As with all nuts, I recommend selecting organically grown Walnuts whenever possible. (For more on Organic Foods, see page 113.)
If you want Walnuts with a roasted flavor and texture, choose ones that have been “dry roasted” as they are not cooked in oil. The commercial roasting process of nuts is often a form of deep-frying, usually in saturated fat, such as coconut or palm kernel oil. Consumption of deep-fried foods has been linked to high levels of LDL (the “bad” form of cholesterol) and to thickening of larger artery walls.
Even “dry roasted” Walnuts may be cooked at high temperatures that damage their natural oils. It is important to read the label to be sure that no additional ingredients such as sugar, corn syrup or preservatives have been added. For the highest quality, least expensive “dry roasted” Walnuts, it’s best to just roast them yourself using “The Healthiest Way to Dry Roast Walnuts” (See below.)
2. the best way to store walnuts
Due to their high polyunsaturated fat content, Walnuts are extremely perishable and care should be taken in their storage. Shelled Walnuts should be stored in an airtight container and placed in the refrigerator, where they will keep for 6 months, or the freezer, where they will last for 1 year. Unshelled Walnuts should preferably be stored in a cool, dry, dark place where they will stay fresh for up to 6 months.
3. the best way to prepare walnuts
Whole shelled Walnuts can be chopped by hand or can be placed in a food processor. If using a food processor, it is best to pulse on and off a few times instead of running the blade constantly, as this will help ensure that you end up with chopped Walnuts rather than Walnut butter.
The Healthiest Way to Dry Roast Walnuts
Dry Roasting Walnuts the healthiest way gives them a lightly roasted flavor and develops their sweetness. It is safe to dry roast Walnuts if done at a low temperature.
2 cups Walnuts
1. Preheat oven to 160–170°F (70–75°C).
2. Place one layer of Walnuts on a cookie sheet.
3. Roast for 15–20 minutes.
To enhance the “roasted” flavor, try putting a little liquid aminos seasoning or tamari (soy sauce) into a spray bottle and misting the nuts before roasting.
Roasting Walnuts at a temperature higher than 170°F (75°C) will cause a breakdown of their fats and the production of free radicals. Commercially roasted Walnuts have been heated to high temperatures (over 350°F or 175°C) that damage the delicate oils in Walnuts resulting in the formation of free radicals and causing lipid peroxidation—the oxidizing of fats in your bloodstream that can trigger tiny injuries in artery walls—a first step in the buildup of plaque and cardiovascular disease.
Roasted Walnuts have a shorter shelf life and spoil more quickly than raw Walnuts because the unsaturated oils found in nuts oxidize more quickly after exposure to the heat of the roasting process.
Although some find raw nuts more difficult to digest than roasted nuts, this appears to vary greatly between individuals. For more information, see page 69.
Coconut Walnut Balls
These are like lemon candy!
These non-dairy treats require no baking.
2 cups Walnuts
1 cup soft dates, pitted
3 TBS fresh lemon juice
1 TBS grated lemon rind
1/8 tsp sea salt
1/3 cup fine grated coconut for coating
1. Coarsely chop the nuts in the food processor.
2. Add dates, lemon juice, lemon rind and salt. Run until well combined, stopping when it starts to stick together but before it makes a ball.
3. Place coconut on a deep dessert plate or saucer.
4. Scoop out 1 TBS of the mixture. Form into a ball and roll in the coconut to coat the outside. Place the ball on a flat baking sheet or tray. Continue until all the dough has been rolled into balls. Let set in refrigerator for at least 1/2 hour to firm up. These will keep in the refrigerator in an airtight container for 1 month.
Preparation Hints: If you don’t have a lemon zester, cut off thin slices of lemon peel and let the food processor mince it. Chopped nuts may also be used for the coating instead of grated coconut.
If you don’t have a food processor, this recipe may be done by hand, which, of course, will take longer. Chop 1½ cups of Walnuts and 1½ cups of dates together in two or three batches until finely minced. Chopping them together keeps the dates from sticking together. Place the chopped mixture in a mixing bowl and add the salt, 2 TBS lemon rind and 3 TBS lemon juice, and mix thoroughly. Continue with the recipe as described in step 3.
MAKES APPROXIMATELY 30 BALLS
Healthy Waldorf Chicken Salad
1 medium apple, diced
1 rib celery, diced
1 cup cooked chicken breast, diced
1/4 cup Walnuts, chopped
2 TBS fresh lemon juice
3 TBS extra virgin olive oil
Sea salt and pepper to taste
Combine all ingredients in a medium mixing bowl.
VARIATIONS:
• Substitute orange juice for lemon juice.
• Add diced jicama.
• Add 2 TBS dried cranberries.
• Add fresh minced dill.
HEALTH-PROMOTING DISCOVERY
WALNUTS AND OMEGA-3 FATTY ACIDS
Walnuts are an excellent source of alpha-linolenic acid (ALA), a form of omega-3 essential fatty acids that is noted as essential because the body cannot produce ALA on its own but must receive it through the diet. ALA has many important functions including being a readily used source of energy and playing a role in skin health; it also helps to combat inflammation and is a precursor to EDA and DMA. Walnuts’ concentration of omega-3s (a quarter-cup provides more than 90% of the daily value for these essential fats) is one reason for their many health benefits, ranging from cardiovascular protection to anti-inflammatory effects. (For more on Omega-Fatty-3 Acids, see page 770.)
Q I know that Walnuts are a source of omega-3s, but I also thought that they contained a lot of omega-6s as well. What is the ratio of Omega-6:3 in Walnuts and are they beneficial? I am trying to reduce the omega-6:3 ratio in my diet as I know it is better for my overall health.
A Foods that contain omega-3 fatty acids (even salmon, one of the most renowned sources of these nutrients) will usually also contain omega-6 fatty acids as well. So, the fact that Walnuts contain them is no surprise. Yet, the ratio between omega-6 and omega-3 is about 4:1 in Walnuts, which is a much lower ratio than in many foods. Researchers estimate that many people who follow a Western diet have a omega-6:omega-3 ratio of about 20:1 and propose that closer to 2:1 would help reduce the incidence of inflammatory diseases. So, as you see, the ratio of these fatty acids in Walnuts falls within the overall target. This is why Walnuts are one of the recommended foods for individuals who are trying to increase their omega-3 intake, reduce their omega-6 intake, and shift the balance of essential fatty acids. It is important to remember that it is not just about adding the Walnuts, for example, to your diet, but trying to have them replace another food that may contain more omega-6s and less omega-3s.
There are other foods that are rich in omega-3s and have an even lower omega-6 to omega-3 ratio than Walnuts. These include flaxseeds (0.24:1) and cold-water fish such as salmon (0.18:1).
STEP-BY-STEP RECIPE
The Healthiest Ways of Preparing Walnuts
Arugula Salad with Walnut Croutons
Top this quick and tasty salad with Walnut croutons.
1/2 medium yellow onion, thinly sliced
1 cup hot water
2 TBS light vinegar
1 bunch arugula
Dressing:
2 medium cloves garlic, pressed
2 TBS chopped fresh parsley
1 TBS fresh lemon juice
2 TBS extra virgin olive oil
Sea salt and black pepper to taste
1/4 cup coarsely chopped Walnuts Optional: 2 oz gorgonzola cheese
1. Press garlic and let sit for 5 minutes (Why?, see page 261)
2. Slice onion thin and soak in hot water and vinegar while preparing rest of salad.
3. Whisk together the dressing ingredients, adding olive oil at the end, a little at a time.
Arugula Salad with Walnut Croutons
4. Wash and dry arugula. Squeeze out excess liquid from onions. Combine onions and arugula and toss with dressing. Sprinkle salad with Walnuts just before serving. Top with cheese (optional).
Preparation Hint: Make sure your arugula is young and tender as older leaves can be quite bitter.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Walnuts, and I will share them with others through our website at www.whfoods.org.
9 QUICK SERVING IDEAS for WALNUTS:
1. Add Walnuts, diced apple and cinnamon to cooked oatmeal.
2. Mix crushed Walnuts into plain yogurt and top with maple syrup.
3. Add Walnuts to green salads in place of croutons.
4. Garnish cooked grains with chopped Walnuts.
5. Sprinkle chopped Walnuts on your favorite vegetable dish.
6. For an Energizing Snack: Combine Walnuts, sunflower seeds, raisins and other favorite dried fruits such as dried cranberries or blueberries.
7. Green Beans and Walnut Salad: Combine 2 cups cold cooked green beans, slices of 1 orange, a thinly sliced medium-size red onion, 1 TBS fresh lemon juice, 3 TBS extra virgin olive oil, and sea salt and black pepper to taste. Top with 1 tsp minced tarragon and 3 TBS chopped Walnuts.
8. Lentil Walnut Dip: Purée 1 cup Walnuts, 1 cup cooked lentils and your favorite herbs and spices in a food processor. Add enough extra virgin olive oil to achieve a dip-like consistency. Season with sea salt and pepper to taste.
9. Cranberry Walnut Chutney: In a small mixing bowl, combine 1/3 cup dried cranberries and the juice of 1 orange. Combine 1/3 cup of chopped Walnuts and 1/2 finely diced apple and add to cranberry mixture. Add cinnamon and cayenne pepper to taste. Serve with cooked chicken breast or turkey.
health benefits of walnuts
Promote Heart Health
Adding Walnuts to your diet can be an important step in improving your cardiovascular health. In fact, the FDA has recently allowed the health claim that “eating 1.5 ounces per day of Walnuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”
Walnuts are an excellent source of monounsaturated fats—approximately 15% of the fat found in Walnuts is healthful monounsaturated fat. A host of studies have shown that increasing the dietary intake of Walnuts has favorable effects on high cholesterol levels and other cardiovascular risk factors. Two recent studies compared individuals on a Mediterranean diet to those on a diet that contained the same calorie and fat content but where Walnuts were substituted for other monounsaturated fat-rich foods (such as olives and olive oil). It turns out that the individuals on the Walnut-rich diet showed lower levels of cardiovascular risk factors, including total cholesterol, LDL cholesterol, C-reactive protein and lipoprotein(a). In the study that measured arterial function, it was found to improve on the Walnut-rich diet.
The other cardio-protective nutrients for which Walnuts are a concentrated source include alpha-linolenic acid (ALA) and the amino acid l-arginine. Walnuts are an excellent source of omega-3 fatty acids in the form of ALA, which is a precursor to the EPA and DHA found in fish. Diets rich in ALA are associated with a reduced risk of heart disease as well as lower levels of cholesterol and triglycerides. Since Walnuts contain relatively high levels of the amino acid l-arginine, they may also be of special benefit when it comes to hypertension. In the body, l-arginine is converted into nitric oxide, a nutrient that helps keep the inner walls of blood vessels smooth and allows blood vessels to relax. (For more on plant-based Omega-3 Fatty Acids, see page 770.)
Promote Optimal Health
Walnuts are a good source of copper and manganese, two minerals that are essential cofactors in a number of enzymes important in antioxidant defenses. For example, the key oxidative enzyme superoxide dismutase requires both copper and manganese. Walnuts are also a concentrated source of phytonutrients with researchers recently identifying 16 polyphenols in Walnuts with powerful antioxidant activity, including three new tannins. One of these compounds is ellagic acid, which seems to block the metabolic pathways that can lead to cancer. Ellagic acid not only helps protect healthy cells from free radical damage, but also helps detoxify potential cancer-causing substances and helps prevent cancer cells from replicating.
Additional Health-Promoting Benefit of Walnuts
Walnuts are a concentrated source of sleep-promoting tryptophan.
Q&A IS IT TRUE THAT WALNUTS AND FLAXSEEDS ARE NOT A GOOD SOURCE OF OMEGA-3s FOR SOME PEOPLE?
While walnuts and flaxseeds are rich in a type of omega-3 fats, they may not serve as a good source of omega-3s overall for some people. Understanding some of the basic issues involved with walnuts and flaxseeds—and in fact, any kind of plant food—and omega-3 nourishment can help you to optimize your nutritional intake and your overall health.
While walnuts and flaxseeds are an excellent source of omega-3 fat, they only contain one basic member of the omega-3 fat family. Virtually all of the omega-3 fat is found in the form of alpha-linolenic acid (ALA).
The Omega-3 Assembly Line Starts With ALA
So that you can better understand how the fact that walnuts and flaxseeds feature a concentration of ALA impacts their potential ability to be an overall good source of omega-3s, let’s start with a basic chemistry review of the omega-3 family of fats.
Omega-3s are a very diverse group of fats. Yet, all of the members fall into a basic pattern that can be imagined as a kind of metabolic assembly line.
Fats can be measured in length according to the number of carbon atoms that they contain. ALA, which is concentrated in walnuts and flaxseeds, has 18 carbons, making it the shortest of the omega-3 fats, and hence the simplest. It retains a position at the beginning of the assembly line with our omega-3 metabolism starting with this compound as a building block.
ALA Gets Elongated Into Other Omega-3 Fatty Acids
If another pair of carbon atoms gets added on to ALA (a process called “elongation” in biochemistry, and a process that is carried out by enzymes called elongases), it gets ready to become EPA (eicosapentaenoic acid), another important member of the omega-3 family. If yet another pair of carbons are added to EPA, it gets ready to become DHA (docosahexaenoic acid), a third important member of the omega-3s.
ALA Gets Desaturated Into Other Omega-3 Fatty Acids
The reason we say that these omega-3 fats “get ready” to turn into other forms is because getting longer is not the only requirement for conversion of one omega-3 into another. A second requirement is what’s called “increased desaturation.” During this process, the omega-3 fat gets altered chemically so that its carbon atoms are connected together in a new way that provides more flexibility to the fat. This new kind of connection is called double-bonding. For ALA to become EPA, two new double bonds must be added in addition to the two-carbon-atom increase in length.
The Role of Other Nutrients in Omega-3 Metabolism
The process of lengthening and changing, of elongating and desaturating, the chemical bonds in omega-3 fat is complex, and many nutrients are required to bring it about. To get from ALA to EPA, for example, the required nutrients are vitamin B3, vitamin B6, vitamin C, zinc and magnesium.
Nutrient Deficiencies Can Block Omega-3 Metabolism
What happens if an individual is deficient in one or more of the above nutrients? The answer is simple: that individual cannot convert ALA very efficiently (or at all) into the other omega-3 fats that are longer. In severe deficiency, the critical omega-3 fats, EPA and DHA, could simply not be made. People with known deficiencies in most of the above nutrients (vitamins B3, B6 and C, and the minerals zinc and magnesium) would not be able to get maximum benefit from walnuts and flaxseeds because they would not be able to convert the ALA into the other omega-3 fats.
In the above situation, many healthcare practitioners would ask for an increase in the omega-3 supportive nutrients (the B-complex vitamins, vitamin C, zinc and magnesium), and at the same time, they would ask for a different source of omega-3s, such as preformed EPA and DHA from salmon and other fish, until the nutrient deficiencies were resolved. Yet, in cases where the assembly line seems to be functioning properly, many healthcare practitioners opt for walnuts and flaxseeds since providing the body with the compound that is at the beginning of the assembly line allows the body to best decide the exact types and proportions of omega-3s it wants to create.
almonds
highlights
Almonds have been revered by cultures throughout history. In Biblical times, Almonds were held in high regard as among “the best fruits of the land.” The Romans considered them a sign of fertility, happiness and romance; they showered newlywed couples with Almonds for good health and fortune. In Israel, it is still common practice to plant an Almond tree as a memorial. Delicately flavored and versatile, Almonds can complement the flavors of almost any type of dish. They are satisfying, nutritious and easy to carry, making them the perfect snack and a great addition to your “Healthiest Way of Eating.”
why almonds should be part of your healthiest way of eating
Almonds are often referred to as “the King of Nuts” because of their high nutritional value. Nuts, such as Almonds, have actually received qualified health claim (QHC) status from the U.S. Food and Drug Administration, in recognition that eating 1.5 ounces (of most nuts) per day will provide special health benefits. Almonds are a very good source of vitamin E and, like other varieties of nuts, are a concentrated source of monounsaturated fats, which make them a very good food for a healthy heart. (For more on the Health Benefits of Almonds and a complete analysis of their content of over 60 nutrients, see page 538.)
varieties of almonds
Almonds (Prunus amygdalu) were thought to have originated in regions of western Asia and North Africa. The Almond that we think of as a nut is technically the seed of the fruit of the Almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the Almond tree bears fruits with stone-like seeds (or pits) within. The seed of the Almond fruit is what we refer to as the Almond nut. Almonds are off-white in color, covered by a thin brownish skin, and encased in a hard shell. They are classified into two categories: sweet and bitter.
SWEET ALMONDS
These are the edible variety of Almonds. They are oval in shape with a wonderfully buttery taste. They are available in markets in their shell or with their shell removed. Shelled Almonds are available whole, sliced or slivered in either their natural form with their skin or blanched with their skin removed. This is the variety featured in the photographs in this chapter.
Jordan Almonds
A Mediterranean variety imported from Spain. It has a semi-hard shell and a rich, sweet Almond flavor. It is the most popular variety of sweet Almonds.
Nonpareil
A variety cultivated in California that has a paper thin shell.
BITTER ALMONDS
These are used to make Almond oil, a flavoring agent for foods and liqueurs such as Amaretto. They are otherwise inedible as they naturally contain toxic substances such as hydrocyanic acid. These compounds are removed in the manufacturing process.
GREEN ALMONDS
The seed inside these furry green fruits is the actual Almond. When mature Almonds are harvested, the fruit portion is discarded, but when they are green, they can be eaten and have the crunch and taste of an unripe peach. At this stage, the seed or Almond has not yet hardened and is soft and jelly-like.
the peak season
Almonds in the shell are the freshest and can be found most easily from fall to early winter. Packaged raw and roasted Almonds are available throughout the year.
biochemical considerations
Almonds are a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)
3 steps for the best tasting and most nutritious almonds
Enjoying the best tasting Almonds with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select almonds
Almonds that are still in their shells have the longest shelf life. I look for shells that are not split, moldy or stained. Shelled Almonds that are stored in a hermetically sealed container will last longer than those that are sold in bulk bins since their exposure to heat, air and humidity is reduced. As with all nuts, I recommend selecting organically grown varieties whenever possible. (For more on Organic Foods, see page 113.)
If I am going to buy Almonds from bulk bins, I always check to make sure that the store where I buy Almonds has a quick turnover of inventory and that the bulk containers are well sealed in order to ensure maximum freshness. The Almonds should be uniform in color and not limp or shriveled. They should also smell sweet and nutty; if their odor is sharp or bitter, they are rancid.
If you want Almonds with a roasted flavor and texture, choose ones that have been “dry roasted” as they are not cooked in oil. The commercial roasting process of nuts is often a form of deep-frying, usually in saturated fat, such as coconut or palm kernel oil. Deep-fried foods have been linked to high levels of LDL (the “bad” form of cholesterol) and to thickening of larger artery walls.
Even “dry roasted” Almonds may be cooked at high temperatures that damage their natural oils. It is important to read the label to be sure that no additional ingredients such as sugar, corn syrup or preservatives have been added. For the highest quality, least expensive “dry roasted” Almonds, it’s best to just roast them yourself using the “Healthiest Way to Dry Roast Almonds.” (See page 536.)
2. the best way to store almonds
Since Almonds have a high fat content, it is important to store them properly in order to protect them from becoming rancid. Store shelled Almonds in a tightly sealed container in a cool dry place away from exposure to sunlight. Keeping them cold will further protect them from rancidity and prolong their freshness. Refrigerated Almonds will keep for 6 months, while Almonds stored in the freezer can be kept for up to 1 year. Shelled Almond pieces will become rancid more quickly than whole shelled Almonds. Almonds still in the shell have the longest shelf life.
3. the best way to prepare almonds
Whole shelled Almonds can be chopped by hand or can be placed in a food processor. If using a food processor, it is best to pulse on and off a few times instead of running the blade constantly, as this will help ensure that you end up with chopped Almonds rather than Almond butter. To peel Almonds, “blanch” them by bringing a small amount of water to a boil. Add Almonds and simmer for just about 2 minutes. Drain and slip off peels.
The Healthiest Way to Dry Roast Almonds
Dry Roasting Almonds the healthiest way brings out their flavor and develops their sweetness. It is safe to dry roast Almonds if done at a low temperature.
2 cups Almonds
1. Preheat oven to 160–170°F (70–75°C).
2. Place one layer of Almonds on a cookie sheet.
3. Roast for 15–20 minutes.
To enhance the “roasted” flavor, try putting a little liquid aminos seasoning or tamari (soy sauce) into a spray bottle and misting the nuts before roasting.
Roasting Almonds at a temperature higher than 170°F (75°C) will cause a breakdown of their fats and the production of free-radicals. Commercially roasted Almonds have been heated to high temperatures (over 350°F or 175°C) that damage their delicate oils, resulting in the formation of free-radicals and causing lipid peroxidation—the oxidizing of fats in your bloodstream, which can trigger tiny injuries in artery walls—a first step in the buildup of plaque and cardiovascular disease.
Roasted Almonds have a shorter shelf life and spoil more quickly than raw Almonds because the unsaturated oils found in nuts oxidize more quickly after exposure to the heat of the roasting process.
Although some find raw nuts more difficult to digest than roasted nuts, this appears to vary greatly between individuals.
For more information, see page 69.
14 QUICK SERVING IDEAS for ALMONDS:
1. Top your morning cereal with chopped Almonds.
2. Add a crunch to plain yogurt by mixing in some chopped Almonds and dried fruit.
3. Add some Almond butter to a breakfast shake to boost its taste and protein content.
4. Spread Almond butter on apple slices or combine Almond butter with apple slices or whole grain crackers to make a wonderfully simple, on-the-go power snack.
5. Eat Almonds as a quick, substantial snack. Keep some in the car!
6. Sprinkle toasted or raw sliced Almonds onto your green salad.
7. Enhance the protein content of “Healthy Sautéed” vegetables with sliced Almonds.
8. Top your favorite fruit (apricots are great) with Lemon Sauce (see page 431) and sliced Almonds.
9. Almond Energizer: Stuff dried figs, dates or plums with whole Almonds.
10. Rice Salad with Almonds: Make a delightful cold rice salad with Almonds, fresh garden peas and currants.
11. Almonds for Breakfast: Serve blueberries or strawberries with almond milk (see next page) and chopped Almonds.
12. Fish Amandine: Combine sliced toasted Almonds with extra virgin olive oil and serve on white fish.
13. Almond Butter: Grind toasted Almonds in food processor until they achieve a pasty texture and the natural oils begin to appear from the Almonds. Spread on toast or fruit, such as apples and pears.
14. Almond Butter and Banana Sandwich: Make an open-faced sandwich of Almond butter and bananas drizzled with either maple syrup or honey and sprinkled with cinnamon.
Q If you eat the blanched variety of Almonds, do you still enjoy the same health benefits as if you ate those with the skin?
A While the blanched variety of Almonds will still provide you with many nutritional benefits, the skin does have additional properties. It is very rich in flavonoid phytonutrients that have powerful antioxidant properties. While there is some debate over the relationship between Almond skins, enzyme inhibitors and digestibility, I believe that Almond skins are worth eating as long as they don’t bring along with them any evidence of poor digestion or allergic reaction.
Q My friend told me that Almonds contain toxic compounds? Is that true?
A Almonds are generally grouped into two classifications: sweet Almonds (Prunus amygdaulus var. dulcis) and bitter Almonds (Prunus amygdalus var. amara). The former is the type that we commonly eat and refer to as an “Almond.” The latter is often used for its essential oil as the basis of almond essence for flavorings, including being used in the liqueur Amaretto. Yet, before extracting the oil from bitter Almonds, manufacturers have to remove the toxic substances that these Almonds contain. These substances include hydrocanic acid, which give these Almonds their bitter flavor. Potentially, it was these bitter Almonds to which your friend was referring.
STEP-BY-STEP RECIPES
The Healthiest Ways of Preparing Almonds
Almond Date Balls
Special treat for any occasion.
1 cup raw Almonds
1/2 cup pitted dates
1 TBS water
1½ tsp cinnamon
1/2 tsp almond extract
1/8 tsp sea salt
Optional: coconut flakes
1. Using a food processor with an S-blade, process the Almonds until they are in small pieces. Remove half of the Almonds and set aside.
2. Add dates to the remaining Almonds and process until the mixture is a fine meal.
3. Add remaining ingredients and process until the mixture begins to stick together. You may need to scrape down the bowl with a rubber spatula.
4. By hand, mix date mixture with the reserved Almond pieces.
5. Form 1-inch balls from the dough. Store in the refrigerator up to one week.
Top Your Favorite Fruit with Almonds
Optional: Roll the balls in coconut flakes.
Preparation Hints:
• You must use a food processor for this recipe.
• Rubbing a little oil on your hands will make rolling the balls easier.
MAKES 10–12 BALLS
Almond Milk
A great alternative to cow’s milk or soy milk.
1 cup Almonds, soaked overnight
3 pitted dates
Pinch of sea salt
3 cups water
1. Combine almonds, pitted dates, salt and water in a blender and blend on high for 2 minutes.
2. Strain through a cheesecloth-lined strainer into a large measuring cup or bowl. Store in a glass jar in the refrigerator for up to 3 days.
YIELDS ABOUT 4 CUPS
Flavor Tips: 1. Serve on cereal or berries. 2. Blend with a banana or apple. 3. Use in tea.
Sweet and Hot Almond Dressing
This is a hearty dressing for a vegetable salad.
1/2 cup Almond butter
1 clove garlic, pressed
3 TBS maple syrup
2 TBS tamari (soy sauce)
1 + tsp hot chili sauce
In a small mixing bowl, whisk together all ingredients and add enough water to make the sauce the consistency of thick cream. Add more hot chili sauce for a spicier dressing.
HOW TO ENJOY SWEET AND HOT ALMOND DRESSING:
• Use as a dipping sauce for crudités.
• Spread on a vegetable wrap.
• Drizzle over broccoli or snow peas.
• Add 1 TBS of Dijon mustard to dressing and serve on top of cooked salmon or chicken breast.
SERVES 4–6
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Almonds, and I will share them with others through our website at www.whfoods.org.
health benefits of almonds
Promote Heart Health
A high-fat food that’s good for your health? That’s not an oxymoron, it’s Almonds. In human feeding trials, substituting Almonds for more traditional fats has led to an 8–12% reduction of atherosclerosis-promoting LDL cholesterol. In addition, five large-scale human epidemiological studies all found that nut consumption is linked to a lower risk of heart disease.
One reason that Almonds may promote heart health is that they are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil; monounsaturated fats have been associated with lower levels of LDL cholesterol as well as reduced risk of heart disease. Almonds are also a very good source of vitamin E, which may also help to explain their cardiovascular-health-promoting properties since this nutrient can help to stop LDL oxidation, a process linked to atherosclerosis.
Promote Healthy Weight
Preliminary research suggests that Almonds may benefit your waistline. Results from a recent study found that an Almond-enriched, low-calorie diet helped overweight individuals shed pounds more effectively than a low-calorie diet high in complex carbohydrates. Both test diets supplied the same number of calories and equivalent amounts of protein. Those eating Almonds experienced a 62% greater reduction in their weight/BMI (body mass index), 50% greater reduction in waist circumference and 56% greater reduction in body fat compared to those on the low-calorie, high-carbohydrate diet. Among those subjects who had type 1 diabetes, medication reductions were sustained or further reduced in 96% of those on the Almond-enriched diet versus in 50% of those on the complex carbohydrate diet.
Promote Digestive System Health
In an animal study of the effect of Almonds on colon cancer, animals were exposed to a colon cancer-causing agent and fed Almond meal, Almond oil, whole Almonds or a control diet containing no Almonds. The animals given whole Almonds showed fewer signs of colon cancer, including fewer rapidly dividing cells. One reason may be the dietary fiber that is concentrated in Almonds.
Almonds’ digestive health benefits may also extend to gallbladder health. Twenty years of dietary data found that women who eat at least one ounce of nuts, such as Almonds, or peanuts or peanut butter each week have a 25% lower risk of developing gallstones.
Additional Health-Promoting Benefit of Almonds
Almonds are also a concentrated source of other nutrients providing additional health-promoting benefits. These include bone-building magnesium, manganese, copper and phosphorus; energy-producing vitamin B2 and sleep-promoting tryptophan.
Q Can you please confirm that the Almond is actually a fruit, the seed of which we eat, as opposed to a nut?
What qualifies a nut as a real nut, and when is a nut really a fruit?
A The Almond that we think of as a nut is technically the seed of the fruit of the Almond tree, a medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot tree, the Almond tree bears fruits with stone-like seeds (or pits) within. The seed of the Almond fruit is what we refer to as the Almond nut.
Yet, when are other “nuts” really nuts and when are they something other than a nut? I think it first depends upon how you use the term. For example, tomatoes and avocados are technically and botanically considered fruits, but in “culinary language” we call them vegetables.
In the botanical sense, a nut is a dry fruit with one (or sometimes two) seeds produced by plants in the botanical order Fagales. These include walnuts, chestnuts and pecans. But not all “nuts” are commonly edible, such as the nuts from the stone-oak tree, which is very bitter.
In terms of a more culinary and common definition, an oil-containing seed or kernel contained in a shell is often known as a nut. It is this category that is obviously more inclusive and contains such “non-nuts” as Almonds, peanuts and Brazil nuts.
Q Do Almonds contain the “alpha tocopherol” type Vitamin E?
A Almonds contain a range of naturally occurring forms of vitamin E, including the alpha-tocopherols, gamma-tocopherols and tocotrienols. That’s one of the amazing benefits of eating a whole food—whole foods give us the widest variety of nutrients available.
Q&A I LOVE ALMONDS. I USUALLY EAT 1 CUP PER DAY. IS IT HEALTHY TO EAT SO MANY IF I’M TRYING TO LOSE WEIGHT?
Almonds are a very healthy food, providing good fats as well as important vitamins and minerals. Yet, a lot of a good thing is not necessarily a good thing. Eating that many almonds may stand in your way of losing a few pounds depending upon what the rest of your diet is like and what your overall caloric intake is.
Each cup of almonds contains 824 calories. Since reducing caloric intake by 3,500 calories would be associated with one pound of weight loss, reducing your intake of almonds but maintaining your current dietary intake would allow you to lose weight. For example, by cutting down to one-quarter cup of almonds each day you would reduce your caloric intake by 618 calories, which would allow you to lose one pound in about six days.
There is actually not a fixed amount of almonds that would be allowed or not allowed on a person’s diet. The right amount depends upon the rest of the food consumed. Is there room in the diet for much fat? What vitamins and minerals are needed? Do almonds contain the nutrients that are needed? Unless you know the answers to these questions, you cannot make a helpful decision about the right amount of almonds to eat.
If these kinds of questions are unfamiliar to you, you may want to meet with a healthcare practitioner, such as a nutritionist, who can help you evaluate your nutritional needs. In general, it would be unusual to balance a diet that contained more than one-third cup of almonds. That amount would provide 275 calories and 24 grams of fat. The 275 calories would be about 14% of a 2,000-calorie diet—about as much as most people would want from a single food. But once again, these numbers are only a general description and cannot help you decide exactly what nutrients you need.
If you find that that you are eating that many almonds because you are a “boredom eater,” you are definitely not alone. Many people eat to keep themselves occupied and to have a hand-to-mouth activity.
If you wanted to cut back on your almond snacking, I would suggest snacking on other foods that are lower in calories and that would provide other nutrients not provided by the almonds. For example, vegetables are a great snack. Some of my favorites are broccoli, carrots, cucumbers, bell peppers…the list goes on and on. The great thing about vegetables is that they take a while to chew and are very filling, while being nutrient-rich and low in calories.
peanuts
highlights
Two individuals in the 19th century popularized Peanuts in the United States, and since that time, they have become ubiquitous in American culture. George Washington Carver not only invented more than 300 uses for Peanuts, he was instrumental in encouraging farmers to plant Peanuts when the boll weevil plague destroyed their cotton crops after the Civil War. During this same period, a St. Louis physician created a groundup paste made from Peanuts and prescribed this nutritious, high-protein, low-carbohydrate food to his patients—this was the precursor to the all-American favorite, Peanut butter!
why peanuts should be part of your healthiest way of eating
Peanuts are another great way to add heart-healthy monounsaturated fats to your “Healthiest Way of Eating.” They are also known for their resveratrol content, which contributes to Peanuts’ antioxidant and anti-inflammatory properties. Peanuts are also rich in niacin and folate, two B vitamins that are also important for a healthy heart. (For more on the Health Benefits of Peanuts and a complete analysis of their content of over 60 nutrients, see page 544.)
varieties of peanuts
Peanuts originated in South America where they have existed for thousands of years. Technically, Peanuts are not nuts. They are, in botanical fact, legumes and are related to other foods in the legume family including peas, lentils, chickpeas and other beans. Their botanical name is Arachis hypogeae.
Peanuts grow in a very fascinating manner. They actually start out as an above ground flower that, due to its heavy weight, bends towards the ground. The flower eventually burrows underground, which is where the Peanut matures. The veined brown shell or pod of the Peanut contains two or three Peanut kernels. Each oval-shaped kernel or seed is comprised of two off-white lobes that are covered by brownish-red skin. Peanuts have a hardy, buttery and “nutty” taste.
Due to their high protein content and sweet, nutty taste, Peanuts are processed into a variety of different forms, including butter, oil, flour and flakes; some are oil roasted, dry roasted or blanched. While there are many varieties of Peanuts, the ones most commonly found in the marketplace include:
VIRGINIA
This variety is sold in the shell.
SPANISH
Small with reddish-brown skin.
VALENCIA
Sweeter, with the shell having three or four kernels inside. Popular in the South as it is mostly used for making boiled Peanuts.
the peak season available year-round.
biochemical considerations
Peanuts are a concentrated source of oxalates and goitrogens, which might be of concern to certain individuals. Peanuts are one of the foods most commonly associated with allergic reactions. (For more on Oxalates, see page 725; Goitrogens, see page 721; and Food Allergies, see page 719.)
3 steps for the best tasting and most nutritious peanuts
Enjoying the best tasting Peanuts with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select peanuts
Shelled Peanuts are generally available in prepackaged containers as well as bulk bins. Peanuts stored in a hermetically sealed container will last longer than those sold in bulk since their exposure to heat, air and humidity is reduced. If I am going to buy Peanuts from bulk bins, I always check to make sure that the store where I buy Peanuts has a quick turnover of inventory and that the bulk containers are well sealed in order to ensure maximum freshness. Whether purchasing Peanuts in bulk or in a packaged container, make sure that no evidence of moisture or insect damage is present. It is best to smell Peanuts, if possible, to ensure they do not have a rancid or musty odor.
Whole Peanuts still in their shell are usually available in bags or in bulk bins. If possible, I pick up a Peanut and shake it, looking for two signs of quality: (1) it should feel heavy for its size and (2) it should not rattle since a rattling sound suggests that the Peanut kernels have dried out. Additionally, the shells should be free from cracks, dark spots and insect damage. As with all nuts, I recommend selecting organically grown Peanuts whenever possible. (For more on Organic Foods, see page 113.)
If you want Peanuts with a roasted flavor and texture, choose ones that have been “dry roasted” as they are not cooked in oil. The commercial roasting process of nuts is often a form of deep-frying, usually in saturated fat, such as coconut or palm kernel oil. Deep-fried foods have been linked to high levels of LDL (the “bad” form of cholesterol) and to thickening of larger artery walls.
Even “dry roasted” Peanuts may be cooked at high temperatures that damage their natural oils. It is important to read the label to be sure that no additional ingredients such as sugar, corn syrup or preservatives have been added. For the highest quality, least expensive “dry roasted” Peanuts, it’s best to just roast them yourself using “The Healthiest Way to Dry Roast Peanuts” (see page 542).
2. the best way to store peanuts
Shelled Peanuts should be stored in a tightly sealed container in the refrigerator or freezer since excess exposure to high temperatures, humidity or light will cause them to become rancid. Shelled Peanuts will keep in the refrigerator for about 6 months and in the freezer for up to 1 year. To prevent potential oxidation, it is best to chop Peanuts right before eating or using in a recipe rather than in advance. Chopping increases the amount of surface area that has contact with the air, which can increase the amount of oxidation.
Peanuts still in their shells can be kept in a cool, dry dark place, while keeping them in the refrigerator will extend their shelf life. Peanut butter should always be refrigerated once opened.
How Proper Storage can Help Reduce the Growth of Aflatoxins
It is important to ensure that Peanuts are stored properly in a dry, cool environment to prevent the growth of aflatoxin, a toxic carcinogen produced by fungus that grows at temperatures of 86–96°F (30–36°C) and when the humidity is high. To help prevent aflatoxin ingestion, the FDA enforces a ruling that 20 parts per billion is the maximum aflatoxin permitted in all foods and animal foods, including Peanut butter and other Peanut products. Better storage and handling methods have virtually eliminated the risk of aflatoxin ingestion.
3. the best way to prepare peanuts
Shelled Peanuts can be chopped by hand using a knife and a cutting board or using a food processor. If using a food processor, it is best to pulse on and off a few times, instead of running the blade constantly, as this will help ensure that you end up with chopped Peanuts rather than chunky Peanut butter. If Peanut butter is what you want, grind Peanuts in a food processor until you have achieved the consistency you like.
The Healthiest Way to Dry Roast Peanuts
Dry Roasting Peanuts the healthiest way brings out their flavor and develops their sweetness. It is safe to dry roast Peanuts if done at a low temperature.
2 cups shelled Peanuts
1. Preheat oven to 160–170°F (70–75°C).
2. Place one layer of Peanuts on a cookie sheet.
3. Roast for 15–20 minutes.
To enhance the “roasted” flavor, try putting a little liquid aminos seasoning or tamari (soy sauce) into a spray bottle and misting the nuts before roasting.
Roasting Peanuts at a temperature higher than 170°F (75°C) will cause a breakdown of their fats and the production of free radicals. Commercially dry roasted Peanuts have been heated to high temperatures (over 350°F or 175°C) that damage the delicate oils in Peanuts, resulting in the formation of free radicals and causing lipid peroxidation—the oxidizing of fats in your bloodstream that can trigger tiny injuries in artery walls—a first step in the buildup of atherosclerotic plaque and cardiovascular disease.
Roasted Peanuts have a shorter shelf life and spoil more quickly than raw Peanuts because the unsaturated oils found in nuts oxidize more quickly after exposure to the heat of the roasting process.
Although some find raw nuts more difficult to digest than roasted nuts, this appears to vary greatly between individuals.
For more information, see page 69.
8 QUICK SERVING IDEAS for PEANUTS:
1. Add chopped Peanuts to a green salad.
2. Instead of a Peanut butter and jelly sandwich, try Peanut butter and banana, Peanut butter and honey or Peanut butter, sliced apple or pear and/or raisins.
3. Sprinkle chopped Peanuts over curries.
4. Trail Mix: Combine roasted Peanuts, raisins, thickly grated coconut and dark organic chocolate bits.
5. Peanut Butter and Apples: Slice an apple, spread pieces with honey and Peanut butter, and dip in chopped Peanuts.
6. Spicy Peanut Butter: In a small bowl, mix 2 TBS Peanut butter with 1½ tsp of tamari (soy sauce) and hot sauce to taste.
7. Asian Salad: Combine sliced green cabbage, grated ginger, Serrano chilies and Peanuts. Toss with equal parts tamari (soy sauce) and rice vinegar and a sprinkle of sesame oil.
8. Celery and Peanut Butter: Fill a celery rib with Peanut Butter for a great lunch-bag addition or an afternoon snack.
Q Does packaged nut milk provide the same health benefits as whole nuts?
A Commercially purchased, prepackaged nut milk does not provide nearly the same benefits as whole nuts. It’s not even close!
The first ingredient in most nuts milks is either water or “nut base.” The latter generally refers to some form of blenderized and filtered nut water. Exactly how much nuts are contained in this “nut base” varies from manufacturer to manufacturer. However, if you check the fiber content of your nut milk, that number will give you some clue about the likely amount of nuts involved. For example, there’s about one gram of fiber in every seven almonds. Many almond milks contain zero grams of fiber per eight ounces! This is not to say that nut milks can’t play a role in your “Healthiest Way of Eating” but rather to point out that they do not offer the same benefits that can be enjoyed by eating the nuts from which they were derived.
STEP-BY-STEP RECIPES
The Healthiest Ways of Preparing Peanuts
10-Minute Peanut Bars
This is a tasty, nutritious snack that takes only 10 minutes to prepare.
1 cup raw or roasted Peanuts
1 TBS minced fresh ginger
2 TBS sesame seeds
1 cup raisins
2 TBS honey
1. Grind all ingredients, except for the honey, in a food processor until fairly fine but still with some texture (you don’t want it to have the consistency of Peanut butter).
2. Add honey and continue to process until mixed.
3. Press into a square about ¾-inch thick on a plate or square pan and refrigerate for about an hour or more.
4. Cut into 2-inch squares.
Peanut Bars
Preparation Tips: You want to process ingredients until they press together and hold a shape without being completely smooth. Run your food processor on pulse, so you can stop and check often to avoid overprocessing.
MAKES 8–12 BARS
Indonesian Peanut Sauce
A wonderfully tasty glaze for chicken, fish or tofu.
1/4 cup Peanut butter
1 TBS tamari (soy sauce)
2 tsp honey
1 TBS lime juice
1 TBS water
Hot sauce to taste
Optional: Add chopped cilantro or chopped mint
Whisk all ingredients together in a small mixing bowl.
MAKES 1/3 CUP
Flavor Tips: 5 ways to enjoy the Indonesian Peanut Sauce
1. Serve on “Healthy Sautéed” cabbage.
2. Stir into steamed carrots.
3. Indonesian Chicken Wrap: Spread Indonesian Peanut Sauce on a whole wheat tortilla and top with a romaine lettuce leaf, shredded chicken breast, grated carrot, avocado and chopped roasted Peanuts. Roll and enjoy!
4. Indonesian Sauté: Sauté vegetables and combine with Indonesian Peanut Sauce. Top with chicken or shrimp and chopped roasted Peanuts.
5. Indonesian Marinade: Use the Indonesian Peanut Sauce recipe as a marinade for tofu and tempeh.
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Peanuts, and I will share them with others through our website at www.whfoods.org.
health benefits of peanuts
Promote Heart Health
Peanuts are rich in monounsaturated fats, the type of fat that is emphasized in the heart-healthy Mediterranean diet. Studies of diets with a special emphasis on Peanuts have shown that this little legume is a big ally for a healthy heart. In one study, a high-monounsaturated diet that emphasized Peanuts and Peanut butter decreased cardiovascular disease risk by an estimated 21% compared to the average American diet.
In addition to their monounsaturated fat content, Peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health. Peanuts are good sources of niacin and folate. In addition, Peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red wine that is partially thought to be responsible for the French paradox: the fact that in France people consume a diet that is high in fat, but have a lower risk of cardiovascular disease compared to those in the United States. Peanuts are also packed with phytosterols, phytonutrients that help to reduce cholesterol levels. With all of the important nutrients provided by Peanuts, it is no wonder that numerous research studies have found that frequent Peanut consumption is related to reduced risk of cardiovascular disease.
A Good Source of Protein
Peanuts are a good source of low-cost high-quality protein. We rely on dietary protein for our supply of amino acids. Our bodies use amino acids for a multitude of functions, including manufacturing muscles, tissues, enzymes and nutrientcarrying protein molecules.
Promote Brain Health
Recent research suggests that regular consumption of niacin-rich foods, like Peanuts, provides protection against age-related cognitive decline. When researchers tested thousands of individuals aged 65 years and older, they found that those who got the most niacin from their food were 70% less likely to have developed Alzheimer’s disease than those consuming the least; their rate of age-related cognitive decline was also significantly less.
Promote Digestive Health
A landmark 20-year study has shown that women who eat at least one ounce of nuts, Peanuts or Peanut butter each week have a 25% lower risk of developing gallstones. Since one ounce is only about 30 nuts or about two tablespoons of nut butter, preventing gallbladder disease may be as easy as packing one Peanut butter and jelly sandwich (be sure to use whole wheat bread for its fiber, vitamins and minerals) for lunch each week.
Additional Health-Promoting Benefits of Peanuts
Peanuts are also a concentrated source of other nutrients providing additional health-promoting benefits. These nutrients include free-radical-scavenging copper and manganese and sleep-promoting tryptophan.
Q&A WHY THE WORLD’S HEALTHIEST FOODS CAN HELP YOU DETOXIFY AND CLEANSE
The World’s Healthiest Foods have detoxifying and cleansing properties. By eating nutrient-rich foods, such as the World’s Healthiest Foods, our body is able to cleanse and regenerate all the time. That’s because these foods contains abundant amounts of the full range of health-supportive nutrients. Unlike processed foods that are nutrient depleted and may rob your body of nutrients in order to digest them, nutrient-rich whole foods provide additional nutrients so that your body can continually support itself. Plus, since they do not contain synthetic additives, and notably if they are organically grown and do not have pesticide residues, they won’t have these toxins that your body needs to detoxify. Therefore, I think it’s important to remember that eating nutrient-rich foods and following the “Healthiest Way of Eating” is probably the best thing you can do if you are interested in detoxifying and cleansing your body.
World’s Healthiest Foods Help with Cleansing and Detoxification
Salads and green leafy vegetables are some of the best foods included among the World’s Healthiest Foods to help cleanse and detoxify the body. They can help remove wastes, reduce acids in the body, alkalize the body and control obesity by reducing excess body fat. The chlorophyll found in salads and green leafy vegetables may help cleanse and purify the blood and boost the immune system.
Here’s how some of the other World’s Healthiest Foods can assist with cleansing and detoxification:
• Lemon juice detoxifies and cleanses the digestive tract and balances pH
• Cilantro can detoxify and reduce mercury levels
• Prunes help cleanse and detoxify the digestive system and help prevent constipation
• Grains, high in fiber, cleanse the digestive tract
• Fibers such as beta-glucan, found in oats and barley, help eliminate excess cholesterol
By placing special emphasis on enjoying the World’s Healthiest fruits and vegetables to help cleanse and detoxify your body, you will start to feel cleaner and lighter, become more mentally clear and have more energy.
Detoxification
Our body has a wide variety of processes for helping us eliminate potential toxins. Some of those processes take place in our digestive tract. Others take place in our skin, our lymphatic vessels and our liver. We’re able to sweat out certain toxins, breathe out certain toxins, and, of course, excrete toxins in our urine or in a bowel movement. It’s important not to overlook the role of any detox process if you are considering any kind of “cleanse,” even if you plan to make dietary changes the center of your cleansing plan. Most of the toxins found in food are fat soluble, and if they cannot be eliminated directly in a bowel movement, they are sent from our digestive tract to our liver for detox processing. When you want to cleanse your body of food toxins, it’s therefore important to have optimal digestive and liver support. These two organ systems—your liver and your digestive tract—are especially important when it comes to cleansing and detoxification.
How the Liver Detoxifies Potentially Harmful Chemicals
There are usually two steps required for the liver to detoxify a potentially harmful chemical. Since many potential toxins are fat soluble, the liver cells must typically turn these fat-soluble substances into water-soluble substances in order for them to be excreted from the body. This conversion process requires two steps. In the first step, the potential toxin is made more chemically reactive. In the second step, this more reactive form of the substance is chemically combined with another molecule, creating a new substance that is water soluble and can be excreted from the body. The first step often requires a good supply of antioxidant nutrients, including vitamins C and E, flavonoids and other molecules. The second step requires a good supply of amino acids (the building blocks of protein) together with other unique nutrients that are sometimes overlooked in the world of nutrition.
Sulfur Is Especially Important In Detox and Cleansing
The mine\ral sulfur is critical for the detoxification of many potential toxins. Sulfur-rich foods can therefore be a mainstay in detox support. The Allium vegetables—onions, garlic and leeks—are all great sources of sulfur. So are the cruciferous vegetables including broccoli, cauliflower and Brussels sprouts. In fact, one of the most well-known crucifers, cabbage, has been found to be so health-promoting in its ability to support the liver that one study suggested that it was this common vegetable that was responsible for protecting women from developing breast cancer in a study that explored the reasons why women emigrating from Poland to the United States dramatically increased their risk of breast cancer. It turns out that eating cabbage was one of the dietary habits they left behind when they emigrated. Their intake of cabbage once they began living in the United States dropped to one-third of their typical amount while their risk of breast cancer rose 300%! (For more on this topic, see page 153.)
cashews
highlights
Cashews are indigenous to the Americas but are widely cultivated in India and Africa. Surprisingly, they belong to the same family as mangos as well as other nuts such as pistachios. Cashews are a great out-of-hand snack, making them an easy addition to your “Healthiest Way of Eating.” They go well in salads, add rich, buttery flavor and extra nutrition to sautéed dishes and can be ground into healthy and delicious Cashew butter.
why cashews should be part of your healthiest way of eating
Cashews are a tasty heart-healthy food. They have a lower fat content than most other nuts with approximately 58% of their total fat being oleic acid, the heart-healthy monounsaturated fat that has made olive oil famous. They are extremely rich in copper, important for supporting joint integrity, and magnesium, a mineral essential for both bone and heart health. (For more on the Health Benefits of Cashewsand a complete analysis of their content of over 60 nutrients, see page 548.)
varieties of cashews
The true fruit of the Cashew tree is the nut that encases the inner kidney-shaped kernel we enjoy as Cashews. From one end of the nut develops a plump, fleshy, pear-shaped “pseudofruit,” or false fruit, because it is easily mistaken for the fruit of the tree; it is known as the Cashew apple. Juicy and fibrous with an acidic taste, Cashew apples, while not widely known in the United States, are regarded as delicacies in Brazil and the Caribbean. Cashews are known botanically as Anacardium occidentale.
the peak season available year-round.
biochemical considerations
Cashews are a concentrated source of oxalates, which might be of concern to certain individuals. (For more on Oxalates, see page 725.)
3 steps for the best tasting and most nutritious cashews
Enjoying the best tasting Cashews with the most nutrients is simple if you just follow my 3 easy steps:
1. The Best Way to Select
2. The Best Way to Store
3. The Best Way to Prepare
1. the best way to select cashews
Cashews are generally available in prepackaged containers as well as bulk bins. Cashews stored in a hermetically sealed container will last longer than those sold in bulk since their exposure to heat, air and humidity is reduced. If I am going to buy Cashews from bulk bins, I always check to make sure that the store where I buy Cashews has a quick turnover of inventory and that the bulk containers are well sealed in order to ensure maximum freshness. The Cashews should be uniform in color and not limp or shriveled. They should also smell sweet and nutty; if their odor is sharp or bitter, they are rancid. As with all nuts, I recommend selecting organically grown Cashews whenever possible. (For more on Organic Foods, see page 113.)
If you want Cashews with a roasted flavor and texture, choose ones that have been “dry roasted” as they are not cooked in oil. The commercial roasting process of nuts is often a form of deep-frying, usually in saturated fat, such as coconut or palm kernel oil. Deep-fried foods have been linked to high levels of LDL (the “bad” form of cholesterol) and to thickening of larger artery walls.
Even “dry roasted” Cashews may be cooked at high temperatures that damage their natural oils. It is important to read the label to be sure that no additional ingredients such as sugar, corn syrup or preservatives have been added. For the highest quality, least expensive “dry roasted” Cashews, it’s best to just roast them yourself the using “The Healthiest Way to Dry Roast Cashews.” (See below.)
2. the best way to store cashews
Due to their high content of oleic acid, the oils in Cashews are more stable than those in most other nuts; however, Cashews should still be stored in a tightly sealed container in the refrigerator, where they will keep for about 6 months, or in the freezer, where they will keep for about 1 year. Cashew butter should always be refrigerated once it is opened.
3. the best way to prepare cashews
Whole shelled Cashews can be chopped by hand or can be placed in a food processor. If using a food processor, it is best to pulse on and off a few times, instead of running the blade constantly, as this will help ensure that you end up with chopped Cashews rather than Cashew butter.
The Healthiest Way to Dry Roast Cashews
Dry Roasting Cashews the healthiest way brings out their flavor and develops their sweetness. It is safe to dry roast nuts if done at a low temperature.
2 cups Cashews
1. Preheat oven to 160–170°F (70–75°C).
2. Place one layer of Cashews on a cookie sheet.
3. Roast for 15–20 minutes.
To enhance the “roasted” flavor, try putting a little liquid aminos seasoning or tamari (soy sauce) into a spray bottle and misting the nuts before roasting.
Roasting Cashews at a temperature higher than 170°F (75°C) will cause a breakdown of their fats and the production of free radicals. Commercially dry roasted Cashews have been heated to high temperatures (over 350°F or 175°C) that damage their delicate oils, resulting in the formation of free radicals and causing lipid peroxidation—the oxidizing of fats in your bloodstream, which can trigger tiny injuries in artery walls—a first step in the buildup of plaque and cardiovascular disease.
Roasted Cashews have a shorter shelf life and spoil more quickly than raw Cashews because the unsaturated oils found in nuts oxidize more quickly after exposure to the heat of the roasting process.
Although some find raw nuts more difficult to digest than roasted nuts, this appears to vary greatly between individuals. For more information, see page 69.
health benefits of cashews
Promote Heart Health
Not only do Cashews have a lower fat content than most other nuts, but approximately 76% of their total fat is unsaturated fatty acids, with 76% of their unsaturated fatty acid content being oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health, even in individuals with diabetes. Studies of diabetic patients show that monounsaturated fat, when added to a low-fat diet, can help to reduce high triglyceride levels. Cashews are also a good source of magnesium, a mineral that helps regulate nerve and muscle tone. As such, insufficient magnesium has been found to contribute to high blood pressure and muscle spasms (including spasms of the heart muscle). Additionally, Cashews are rich in phytosterols, phytonutrients that help to block cholesterol absorption and lower cholesterol levels in the body.
Promote Bone Health
Cashews are rich in nutrients that help to maintain bone density. As noted above, they are a good source of magnesium. This mineral helps to give bone its physical structure. It is part of the crystal lattice that serves as “scaffolding” that supports the integrity of bone. Also part of this crystal lattice is the mineral phosphorus of which Cashews are a good source. Phosphorus binds with calcium to form calcium phosphate, a component of hydroxyapatite, a mineral complex that gives bones strength and structure. Additionally, Cashews are a very good source of copper, which is a cofactor of enzymes necessary for proper bone metabolism.
Promote Digestive Health
Twenty years of dietary data collected on tens of thousands of women shows that women who eat at least one ounce of nuts, peanuts or peanut butter each week have a 25% lower risk of developing gallstones. Since one ounce is only about 30 nuts, preventing gallbladder disease may be as easy as having a handful of Cashews as an afternoon pick-me-up at least once a week.
Additional Health-Promoting Benefits of Cashews
Cashews are also a concentrated source of sleep-promoting tryptophan.
Carrot Cashew Paté
Combine in a food processor: 2 medium chopped carrots, 1 cup Cashews, 2 tsp fresh chopped ginger, 5 tsp fresh lemon juice, 2 tsp tamari (soy sauce), 4 tsp extra virgin olive oil and 1/2–1 tsp sea salt. Blend until a smooth paste forms, scraping down the sides of the food processor bowl periodically. Add 2 tsp chopped parsley or cilantro and pulse to mix it in. Use paté in wraps with shredded vegetables, put a scoop on salads or serve as a dip with celery and bell pepper pieces.
STEP-BY-STEP RECIPE
The Healthiest Way of Preparing Cashews
Sautéed Vegetables with Cashews
Makes a great side dish with fish or poultry.
1/2 cup chicken or vegetable broth
1 cup each red and yellow bell peppers, sliced 1/2 inch thick
1 cup onion, sliced 1/2 inch thick
1 cup snow peas
1/4 cup cashews
Dressing:
3 TBS extra virgin olive oil
2 tsp lemon juice
2 cloves garlic
Sea salt and pepper to taste
1. Chop or press garlic, slice onions and let sit for 5 minutes. (Why? See page 261.)
2. Heat broth in a stainless steel skillet over medium heat.
3. When broth is steaming, add bell peppers and onions, cover and sauté for 5 minutes.
Sautéed Vegetables with Cashews
4. Add snow peas and sauté covered for 2 minutes.
5. Transfer vegetable mixture to a serving bowl and toss with Cashews and dressing ingredients.
SERVES 2
Please write (address on back cover flap) or e-mail me at info@whfoods.org with your personal ideas for preparing Cashews, and I will share them with others through our website at www.whfoods.org.
11 QUICK SERVING IDEAS for CASHEWS:
1. Add Cashews to your morning cereal.
2. Cashews with a little bit of maple syrup make a great topping for waffles, pancakes or hot cereals.
3. Eat Cashews as a quick, substantial snack. Keep some in the car!
4. Add Cashews to vegetable salads.
5. Add a handful of Cashews to your favorite Asianstyle stir-fried vegetables.
6. Add Cashews to make a special chicken salad.
7. Spread Cashew butter on toast or fruit, such as apples and pears.
8. Cashew Shake: Add Cashew butter to breakfast soy or rice milk shakes to increase their protein content and give them a creamy, nutty taste.
9. Papaya Salad with Cashews: Combine diced medium papaya and 1/2 cup of chopped Cashews. Mix with 1 TBS honey.
10. Thai Shrimp with Cashews: “Healthy Sauté” 2 cups green beans in 3 TBS broth for 3 minutes, covered. Add 1/2 cup red bell pepper and sauté covered, for 3 minutes. Add 1 tsp Thai curry paste, 1 tsp grated ginger, 1 tsp minced garlic and one 15 oz can coconut milk. Simmer for 3–5 minutes. Add 1½ cups medium raw shrimp, 1/2 cup whole Cashews, 1/2 cup torn basil leaves, and tamari (soy sauce) and lime juice to taste. Sauté for 3 minutes uncovered. Serve over hot brown rice.
11. Cashew Trail Mix: Combine 1/2 cup of Cashews, 1/2 cup raisins, 1/4 cup sunflower seeds and 1/2 cup chopped dark chocolate. A great snack.
Cashew Cream
This creamy sauce is great on fruit or as a pudding.
1 cup Cashews
1/2 cup water
1 TBS maple syrup or to taste
Pinch of sea salt
1. Blend all ingredients in blender on high speed until smooth (2–3 minutes).
2. Add additional water in small amounts to create desired consistency.
Optional: Soak the Cashews in water for 2 hours before blending for a creamier consistency.
YIELDS ABOUT 1–1½ CUPS
Variations…
• Add 1½ tsp almond or vanilla extract for a different flavor.
• Add cinnamon to recipe.
Cashew Milk
Enjoy over cereal, in a smoothie or in coffee or tea.
1 cup Cashews
3 pitted dates
Pinch of sea salt
3 cups water
1. Combine all ingredients in a blender and blend on high for 3 minutes.
2. Strain through a cheesecloth-lined strainer into a large measuring cup or bowl. Store in a glass jar in the refrigerator for up to 3 days
Optional: Soak the Cashews in water for 2 hours before blending for a creamier consistency.