Category Archives: nuts

Butyrate For Gut Health

by Miragrains, grocery, health, nutrients, nuts, oats, prebioticsbutyrate

In the quest for optimal health, the role of the gut microbiome has emerged as a cornerstone of well-being. One of the key players in maintaining a healthy gut is butyrate, a short-chain fatty acid (SCFA) produced by the fermentation of dietary fibers by beneficial bacteria in the colon. Butyrate has garnered attention for its profound impact on gut health, inflammation, and overall wellness.

In this blog post, we delve into the benefits of butyrate, explore foods rich in this vital compound, and provide practical tips to incorporate them into your diet.

What is Butyrate?

Butyrate, or butyric acid, is a type of SCFA that serves as a primary energy source for the cells lining the colon. It plays a pivotal role in maintaining the integrity of the gut barrier, regulating immune responses, and exerting anti-inflammatory effects.

Research has shown that butyrate can help prevent and manage various health conditions, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and even colorectal cancer.

Health Benefits of Butyrate

Gut Health: Butyrate supports the health of the colonocytes, the cells lining the colon. It enhances the gut barrier function, preventing the translocation of harmful pathogens and toxins into the bloodstream. This helps in maintaining a healthy gut environment and reducing the risk of gastrointestinal disorders.
Anti-Inflammatory Properties: Butyrate exerts potent anti-inflammatory effects by inhibiting the activity of nuclear factor-kappa B (NF-κB), a protein complex involved in inflammatory responses. This can be particularly beneficial for individuals with IBD and other inflammatory conditions.
Immune Regulation: Butyrate modulates the immune system by promoting the production of regulatory T cells (Tregs), which help maintain immune tolerance and prevent autoimmune reactions. This regulatory effect on the immune system is crucial for preventing chronic inflammation and autoimmune diseases.
Metabolic Health: Emerging research suggests that butyrate may play a role in metabolic health by improving insulin sensitivity and regulating blood sugar levels. It may also influence fat metabolism and help in managing obesity.
Colon Cancer Prevention: Butyrate has been shown to induce apoptosis (programmed cell death) in colorectal cancer cells and inhibit their proliferation. Its protective effects on the colon lining and anti-inflammatory properties contribute to its potential in reducing the risk of colon cancer.

Butyrate-Rich Foods

To harness the benefits of butyrate, it is essential to consume foods that promote its production in the gut. Here are some of the best butyrate-rich foods to include in your diet:

Resistant Starch: Foods high in resistant starch, such as green bananas, cooked and cooled potatoes, and legumes, are excellent sources of butyrate. Resistant starch resists digestion in the small intestine and ferments in the colon, producing butyrate.
Fibrous Vegetables: Vegetables rich in dietary fiber, particularly insoluble fiber, support butyrate production. Examples include broccoli, Brussels sprouts, cabbage, and carrots.
Whole Grains: Whole grains like oats and brown rice are packed with dietary fiber that promotes the growth of butyrate-producing bacteria in the gut.
Nuts and Seeds: Almonds, flaxseeds, and chia seeds are great sources of fiber and healthy fats that contribute to butyrate production.
Fruits: Apples, bananas, and berries contain pectin, a type of soluble fiber that supports butyrate production through fermentation.
Fermented Foods: Fermented foods like kimchi, sauerkraut, and yogurt contain probiotics that enhance the gut microbiome's ability to produce butyrate.
Legumes: Beans, lentils, and chickpeas are rich in resistant starch and fiber, making them excellent choices for boosting butyrate levels.

Practical Tips to Increase Butyrate Intake

Incorporating butyrate-rich foods into your diet can be simple and delicious. Here are some practical tips to help you get started:

Start Your Day with Fiber: Begin your morning with a bowl of oatmeal topped with berries and a sprinkle of flaxseeds. This fiber-rich breakfast will kickstart butyrate production in your gut.
Add Resistant Starch to Your Meals: Include cooked and cooled potatoes or green bananas in your meals. These foods are easy to prepare and can be added to salads, smoothies, or as a side dish.
Snack on Nuts and Seeds: Keep a stash of almonds, walnuts, or chia seed pudding for a quick and nutritious snack that supports gut health.
Incorporate Fermented Foods: Add a serving of sauerkraut or kimchi to your meals. These fermented foods not only enhance flavor but also promote a healthy gut microbiome.
Eat More Legumes: Prepare dishes with beans, lentils, and chickpeas. These versatile ingredients can be used in soups, stews, salads, and even desserts.
Choose Whole Grains: Opt for brown rice, wild rice, quinoa, millet, and other whole grains in place of refined grains. These choices will provide more fiber and support butyrate production.
Enjoy Fibrous Vegetables: Fill half your plate with a variety of vegetables, focusing on those high in fiber. Roasted Brussels sprouts, steamed broccoli, and raw carrots are all excellent options.

Conclusion

Butyrate is a powerhouse compound with a myriad of health benefits, particularly for gut health and inflammation. By adding butyrate-rich foods into your diet, you can support your gut microbiome, enhance immune function, and reduce the risk of chronic diseases. Start by making small changes to your diet, focusing on fiber-rich and resistant starch foods, and enjoy the journey to better health.

By prioritizing butyrate-producing foods, you're not only taking a step towards optimal gut health but also embracing a lifestyle that supports overall wellness. Remember, a healthy gut is the foundation of a healthy body, and butyrate is a key ingredient in this equation. So, load up on those fibrous veggies, whole grains, and legumes, and let your gut microbiome thrive.

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[expand title="Sources"]

Hone Health. (n.d.). Butyrate Foods: Benefits and Best Sources. Retrieved from https://honehealth.com/edge/nutrition/butyrate-foods/
Clinical Nutrition Journal. (2022). The Role of Butyrate in Gut Health and Disease. Retrieved from https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00384-3/fulltext
A Gutsy Girl. (2021). The Ultimate Guide to Butyrate Foods. Retrieved from https://agutsygirl.com/2021/04/08/butyrate-foods/

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Battle Of The Nut Butters: Peanut Butter Vs. Almond Butter

by Miranutsalmond butter, nut butters, nuts, peanut butter

When it comes to nut butter most people tend to lean toward peanut butter. It's not the only option out there, however, as almond butter is another equally delicious choice. Both peanut butter and almond butter are versatile when being used for cooking or baking, both come in chunky or smooth, and both can be a great right-off-the-spoon snack. There are, however, a number of differences between them; let's dive into the details and break it all down:

Nutrition

Peanut Butter

Protein - Peanuts are high in protein
Fats - Peanuts contain mostly unsaturated fats
Vitamins and Minerals - Peanut butter is considered to be a good source of Vitamin B6, niacin, and magnesium.
Nutrition facts for 1 Tablespoon of peanut butter -
- Protein: 3.6 g (8% DV)
- Carbs: 4 g
- Fiber: 0.8 g (4% DV)
- Fat: 8 g (13% DV)
- Sugar: 1.7 g

Almond Butter

Protein - Also a good source of protein, almonds have slightly less than peanuts
Fats - Almonds are mostly monounsaturated fats
Vitamins and Minerals - Almonds are a great source of Vitamin E, iron, magnesium, and calcium. They have far more calcium than peanut butter. Per tablespoon, almond butter has 56mg as compared to 7mg for peanut butter
Low in Carbs - Almond butter is relatively low in carbohydrates
Nutrition facts for 1 Tablespoon almond butter:
- Protein: 3.4 g (7% DV)
- Carbs: 3 g
- Fiber: 1.6 g (7% DV))
- Fat: 9 g (14% DV)
- Sugar: 1 g

So What's The Difference?

In addition to the difference in nutritional breakdown, there are several important differences between almonds and peanuts:

Legume vs. Nut

One important distinction lies in their botanical origins. While almonds are tree nuts, peanuts are not nuts at all but rather fatty legumes, meaning they belong to the same food family as beans and lentils.

Aflatoxin

Peanuts, and indeed all peanut products, including peanut oil, can be susceptible to aflatoxin, a naturally occurring mycotoxin produced by an Aspergillis fungus that grows in the soil. Especially when peanuts are stored improperly, or if exposed to warm humid conditions, peanuts can be highly susceptible to contamination by aflatoxin. High levels of exposure to aflatoxins in people potentially creates a risk for health conditions such as liver damage or cancer.

Although almonds can potentially also be susceptible to aflatoxin since it is a naturally occurring substance, however, studies show that contamination levels are very low.

Pesticide Contamination

Research has shown that peanuts, due to their growth and storage conditions, can potentially be highly contaminated by pesticides. This raises concerns about the potential impact on health when peanuts, peanut butter, or other peanut products are consumed regularly. The USDA identified 8 specific pesticides found on peanuts:

Piperonyl butoxide
Dichlorodiphenyldichloroethylene (DDE)
Pentachloroaniline (PCA)
Quintozene (PCNB)
Fluazinam
Pentachlorobenzene (PCB)
Carboxin
Malathion

To avoid these pesticides it's important to choose organic peanut butter. It's also best to read the label, for both peanut butter and almond butter, and avoid added oils, sugars, or salt.

In Summary

When choosing between almond butter and peanut butter, both provide some nutritional benefits. While almond butter offers more monounsaturated fats, more micronutrients, and less carbohydrates, peanut butter provides a slightly higher protein content.

However, it's essential to take into account the potential concerns for contamination from aflatoxin and the pesticide residues found in peanuts. Choosing organic options may help reduce the risk.

Remember to read the label and keep in mind that personal preference, dietary needs, and awareness of potential contaminants should help guide your choice.

[expand title="Sources"]

Robyn O’Brien. “Food Allergies: The Hidden Truth About Peanuts.” Robyn O’Brien, 2019, robynobrien.com/food-allergies-the-hidden-truth-about-peanuts/.

Author links open overlay panelA.M. Torres a b, et al. “Review on Pre- and Post-Harvest Management of Peanuts to Minimize Aflatoxin Contamination.” Food Research International, Elsevier, 28 Feb. 2014, www.sciencedirect.com/science/article/abs/pii/S0963996914001331.

Cao, Weiya, et al. Toxicology Mechanisms and Methods, vol. 32, no. 6, 11 Jan. 2022, pp. 395–419, doi:10.1080/15376516.2021.2021339.

Kanik, Tugce, and Bulent Kabak. Journal of Food Safety, vol. 39, no. 4, 25 Apr. 2019, doi:10.1111/jfs.12646.

Network, Pesticide Action. What’s On My Food :: Pesticides on Peanut Butter, www.whatsonmyfood.org/food.jsp?food=PB.

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Guide To Freezing Food: What You Can And Can’t Put In The Freezer

by Mirabread, dairy, drinks, eggs, food storage, food waste, fruit, herbs and spices, jelly/jam, left overs, meat, nuts

Did you know that the United States is the global leader in food waste? In fact, nearly 40% of the US food supply is wasted each year. That’s approximately 133 billion pounds and $161 billion worth of food.

According to the US Department of Agriculture (USDA), food spoilage is one of the main reasons why Americans throw out food. So how do we tackle food waste? The USDA suggests improving labeling, food storage, cooking methods, among others.

To help with the movement against food waste, let’s talk about one of the greatest inventions that can help avoid spoilage– the freezer!

Here’s some food for thought: freezing is one of the oldest and safest methods to preserve food, with no chemical preservatives needed. However, many of us are not sure how to properly freeze food.

Which food is safe to freeze? How long can you freeze food? Is it okay to refreeze thawed meat?

Print and stick these guidelines on your fridge door for every family member’s reference:

Food you can freeze

Truthfully, You can freeze almost any food, except for canned food or eggs in shells . Canned foods may be frozen once the food is out of the can.

Baked goods – Be sure to wrap it in parchment paper before you wrap it in plastic or foil. If possible, consider storing in glass containers.
Cheese – If it is brick or shredded cheese, such as cheddar, Colby, Monterey Jack
Dairy – Be aware that cottage cheese, cream cheese, sour cream, etc. can be a little more liquidy after thawing.
Raw eggs – It is not safe to freeze raw eggs in the shell. Eggs can be frozen either just the yolks beaten together, just the whites beaten together, or yolks and whites beaten together and then put in the freezer. Frozen whites will not loft after thawing. Be sure to label your package with the number of eggs. These are best for omelets, quiche, or baking.
Guacamole – Be prepared to eat it all when you thaw it because it turns brown pretty quickly (i.e., freeze in small containers).
Herbs (fresh) – Wash and dry thoroughly before freezing. You can also mince and put into an ice cube tray with some oil to make herbed oils for cooking or roll into butter and freeze this compound butter for cooking.
Honey – Theoretically, honey lasts a v-e-r-y long time, so there’s no need to do that.
Hummus – Fresh hummus is so much better.
Jam – Most jams are store-bought and shelf-stable. Otherwise, I’m assuming that you’re making your own and simply don’t want to process it. In that case, make sure there is some expansion room at the top of the container (this is called headspace).
Margarine – You can freeze it, but I DON’T recommend eating margarine!
Cow milk – Pour a little out of the container to allow for freezer expansion
Nuts – A freezer is a perfect place to store them because they don’t go rancid quickly from all of their natural oils.
Orange juice – Although it freezes better (i.e., won’t separate as much) in smaller containers, it needs to be stirred to bring back together after thawing.
Salsa – You need to make sure there’s a little space at the top of the jar for the salsa to expand. Thaw fully and stir to combine before eating.
Wine – Technically yes, it supposedly does well in ice cube trays. I’ve had mixed success with this. My recommendation is to get a mother of vinegar, a vinegar crock, and use leftover wine for making vinegar instead.

Food you shouldn’t freeze

Some foods don't freeze well, such as mayonnaise, cream sauce, and lettuce. Cooked meat tends to dry out when frozen, so raw meat and poultry will maintain their quality longer in the freezer.

Almond milk – It separates, and the texture is pretty gross!
Coconut milk – It’s best for baking or including in something else. I don’t like the way it tastes/feels after it’s been frozen
Deep-fried food – You’ll lose that nice crisp and make them soggy
Cream-based products such as sour cream – The texture will change. Frozen sour cream is best used in cooked dishes
Mayonnaise – The texture can be a bit off after it’s frozen. But mayonnaise is so easy to make at home that I suggest having the ingredients on hand rather than freezing it.
Soft cheese – Brie and camembert can be technically frozen, but their consistency changes after thawing. Goat cheese seems to freeze okay, but the flavor may change slightly.
Cooked pasta – If it’s not al dente, it could become mushy and disintegrate when you reheat it
Gravy – As long as it is flour-based. Cream or milk-based gravies will not freeze well
Vegetables with high water content – These foods can become soggy and water-logged when thawed.
Salad – Does not freeze well

How long can you keep food in the freezer?

According to FoodSafety.gov, “frozen foods stored continuously at 0 °F or below can be kept indefinitely.” Note that the guidelines for freezer storage below are for quality only.

Hotdogs, bacon, sausage – 1-2 months
Luncheon meat – 1-2 months
Hamburger and other ground meats – 3-4 months
Fresh beef, lamb, and pork – 4-12 months
Cooked, store-wrapped ham – 1-2 months
Fresh whole chicken – One year
Raw eggs – One year
Soups and stews – 2-3 months
Leftovers, such as cooked meat and poultry – 2-6 months

Food Safety During Power Outage

During a power outage, the refrigerator can keep the food safe for up to 4 hours. It’s safe to discard refrigerated perishable food such as meat, poultry, fish, eggs, and leftovers after 4 hours to avoid food poisoning.

You may also want to keep a nickel in your freezer to let you know just how much the contents thawed during a power outage. Put a cup of water in the freezer. Once it’s frozen place a nickel on top of it. If the power goes out the nickel let’s you know if your food stayed frozen. When you look at the cup after a power outage if the nickel is below the surface of the ice (or even, sadly, at the bottom of the cup) that let’s you know your freezer defrosted significantly and the items in it thawed and then refroze. They are most likely no longer safe to eat and should be thrown out. ⁠

Easy & healthy freezer meal recipes

If you’re looking for ideas on how to fill your freezer, refer to my Fast Fun Freezer Meals class. Get the information and recipes you need to prepare for a week’s worth of dinner — ready to put in the freezer in less than 90 minutes!

Do you have freezing or any food-related questions? Follow me on Instagram @theingredientguru; I’d be glad to reply to your comments!

Sources:

https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts
https://www.usda.gov/foodwaste/faqs
https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/freezing-and-food-safety

How To Pick Healthy Non-Perishable Snacks

by Miraadditives, artificial colors, grocery, health, ingredients, nuts, pantry, protein, shopping guides, snacks

by Mira Dessy, The Ingredient Guru

Americans have a snack habit. We've become accustomed to eating multiple times throughout the day. Sometimes we snack because we're hungry. But more often than not it's because we are bored, thirsty, or possibly responding to emotional stimuli.

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime.While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

What's a snack?

Ideally, a snack should be small, just enough to blunt your hunger without filling you up, and balanced with protein and a little healthy fat. When snacking you want to make sure that you are eating clean, nutrient-dense foods rather than high calorie, low nutrition foods, sometimes referred to as energy-dense. Here are some great, non-perishable choices for healthy snacking:

Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

Snacks to avoid

When choosing snacks be sure to read the label. Don't choose one just because it says "protein" or "# grams of protein" on the front label. You need to turn the package over and read the ingredients on the label. You also want to avoid the following in your snack products:

excess sugar (more than 4 g per serving)
artificial sweeteners
artificial flavors
artificial colors
ingredients you don't understand
starchy things (tapioca, potato, rice flours, etc)

You may be wondering why things like rice cakes, popcorn, puffed quinoa, puffed chickpeas, etc are not on this list. Sure, I get that they taste good. The problem, however, is that these exploded grains are very easily converted to sugars by the body. This means they hit the blood stream relatively quickly. There's also not a lot of nutrition in those puffed grain snacks. It's better to stick with something that's going to provide more of what your body really needs, protein and healthy fat.

How To Make Non-Dairy Milk

by Mirabread, breakfast, dairy, drinks, food intolerance, health, nuts, protein, veganalmond, milk

If you are one of the approximately 65% of all adult humans who have trouble with lactose, you may have considered switching to non-dairy milk products. If nothing else, simply because you're tired of always paying more for lactose-free [insert dairy product here], or because you keep forgetting to bring your lactase enzymes with you.

What is lactose intolerance?

For those that may be struggling with this issue and learning about this for the first time, allow me to explain. Lactose intolerance is where the body cannot properly break down lactose, milk sugar. This can cause a number of symptoms including diarrhea, cramps, bloating, gas, nausea, and, although not frequent, vomiting.

Lactose, by the way, is why things like milk list 11g of sugar per cup on the label. There's no added sugar in the milk, it's part of the milk. Side note: if you're going to drink or consume milk, I strongly suggest that it be whole milk and organic, preferably pasture-raised. This also applies to or yogurt, or other dairy products.

For those people who cannot tolerate lactose, most of the population, there is a solution. To purchase dairy products where the lactose has been split into it's component parts of galactose and glucose, making it easier to digest. Or taking lactase, an enzyme that their system lacks, which helps to break down the lactose.Other options

For those who would rather not deal with the issues around lactose intolerance there is another option. Plant-based milks. These are made by processing certain things like almonds, coconut, oats, rice, or hemp, and making a milk-like product. While it doesn't taste like milk, it's close enough that it's often an acceptable substitute.

Drinking plant-based milks can, however, come with it's own challenges. One is that because the plant-based options are thinner than milk, emulsifiers and thickeners are added. These are made from plant gums which can cause digestive upset if over consumed or for those with very sensitive digestive tracts.

Carrageenan in particular is strongly linked to digestive health issues and should be avoided in any product. Other plant gums can be just as overwhelming to the system, causing many of the problems that lactose does.

Making almond milk at home

Instead of buying plant milks at the store it is possible to make them at home. Almond and coconut are the easiest to make yourself. With just a little bit of time, a few healthy ingredients, and not a lot of equipment, you can enjoy your own delicious homemade milk.

Almond Milk

2 cups almonds
4 cups filtered water
1 teaspoon sea salt
1 teaspoon vanilla extract (optional)

Soak almonds in water overnight
Discard soaking water and rinse almonds well
Place almonds, salt, vanilla, and 4 cups of water in a high powered blender
Blend on high speed for 2 minutes
Strain through cheesecloth or a nut milk bag
Solids can be refrigerated and used in baking within 4-5 days
Refrigerate almond milk before serving

No Soy

You may be wondering why soy milk is not on my suggested list of plant-based milks. I don't recommend consuming it because soy tends to be one of the most highly genetically modified crops we have. Soy is also a phytoestrogen, meaning plant estrogen, and can disrupt hormones. Therefore it's best to avoid not only soy milk, but also the wide variety of soy-based products on the market.

[expand title="Sources"]
Nardi, J. et al. Prepubertal subchronic exposure to soy milk and glyphosate leads to endocrine disruption. Food and Chemical Toxicology
Volume 100, February 2017, Pages 247-252. https://www.sciencedirect.com/science/article/pii/S0278691516304896 [/expand]

The Easy Way To Sprout Nuts And Seeds

by Mirahealth, nuts, snacks, Uncategorized

Why Sprout Nuts and Seeds

Nuts are one of the healthiest and nutrient-dense foods. They are known to contain high levels of key minerals such as calcium, iron, omega 3 fats, and vitamin E. Studies have shown that consuming nuts may also help fight various conditions such as cancer, heart disease, Alzheimer’s and depression.

Although rich in many nutrients, they have a mechanism that makes it rather hard for the human body to absorb these items. Enzyme inhibitors and toxic substances such as goitrogens and phytic acid make it hard both to digest and take up the nutrients contained in the nuts and seeds.

Fortunately, there’s a simple and natural way to get rid of these substances. Sprouting, sometimes referred to as soaking softens and readies the nuts or seeds for germination. When they are sprouted it forces them to get shed the phytic acids and other protective substances that ensure their survival but inhibit nutrient absorption. It also gives a little bit of a nutrient bump due to the sprouting activity.

It is, therefore, really important to soak and sprout nuts and seeds before consuming them in order to get the most nutrition possible out of them.

Once soaked, the nuts make the perfect snack or addition to your smoothies. They are also great for making nut-butters which are a great snack when added to sliced apples or pears, on celery, or used in a wide variety of recipes.

How to Sprout

Sprouting the nuts and seeds is quite simple. All you need is a glass jar, some sea salt, water, and the nuts or seeds you want to sprout. If you're using a quart jar you can make 4 cups, a pint jar will yield 2 cups. For ease of use, it's best to get wide-mouth canning jars.

The nuts and seeds need to be raw, unroasted, and unsalted in order for this process to work. I do not recommend mixing the nuts and seeds together, even if they require the same amount of time for soaking. Personally, I find it better to soak each one individually. If you want to turn them into a trail mix or use them combined you can do that after they have been sprouted and dried.

Simply put the nuts in the jar, add two teaspoons of sea salt, fill it up with water and leave to soak for the required period of time.

How long to soak for sprouting

Every nut or seed has a different soaking period. Here’s a chart to help you understand the timing needed to soak each different kind.

Almonds – 8 to 12 hours
Brazil nuts – 8 hours
Cashew nuts – 2 to 3 hours
Hazelnuts (filberts) – 8 to 12 hours
Macadamia nuts – 2 hours
Pecans – 4 to 6 hours
Pistachio nuts – 6 to 8 hours
Pepitas – 8 hours
Sesame – 8 hours
Sunflower seeds (no hull) – 2 hours
Walnuts – 4 to 8 hours

Once you have removed the seeds and nuts from the water, you can dry them; the best way is to use a dehydrator or oven. If you opt to use the oven, set it at 150F and let the seeds and nuts dry for 12 to 24 hours. Make sure that they are completely dry before removing them. For the dehydrator, it depends on how well yours works, if you have a manual you can check it for recommended drying times.

It is important to note that not all seeds can or should be sprouted. In particular, avoid sprouting chia seeds, hemp seeds, flax seeds, and pine nuts.

Nutrients in nuts

Different nuts have different nutrients making it a good idea to snack on a variety rather than just one or two. I find that a quick and easy trail mix is 3 parts nuts, 2 parts seeds, 1 part dried fruit. Mixing different nuts and seeds gives you a tasty treat and a nutritional boost.

For those who really want to know:

Acorns – highest in manganese
Almonds – highest in manganese and vitamin E
Beechnuts – highest in manganese
Brazil nuts – extremely high in selenium, also a great source of manganese, phosphorus, and magnesium
Cashews – highest in copper, but also a good source of magnesium and tryptophan
Chestnuts – (European) highest in manganese
Hazelnuts – (also called filberts) very high in vitamin E and a good source of B vitamins
Hickory nuts – very high in selenium, also high in magnesium, thiamin, and copper
Macadamia nuts – very high in selenium and thiamin, also high in copper and magnesium
Peanuts – not a nut, they're actually a legume, a good source of manganese and tryptophan
Pecans – very high in manganese, also high in copper and thiamin
Pistachio – very high in B6, a good source of manganese, copper, phosphorus, and thiamin
Walnuts – very high in omega 3 fatty acids and a great source of manganese

Recipes

Soaked/Sprouted Nuts

Raw nuts are best but for optimal nutrient density, you can boost the nutrition by soaking them. This breaks down the phytic acid coating, an enzyme that protects the nuts until they're ready to sprout but inhibits our ability to absorb nutrients. When soaking or sprouting the nuts you remove this phytic acid coating which makes the nutrients more bioavailable. Soaking/sprouting couldn't be simpler:

Print Recipe Pin Recipe

Ingredients

4 cups of nuts
2 teaspoons sea salt
water

Instructions

Place nuts in a quart jar, add salt, and fill with water
Let soak overnight
Drain and then dry in dehydrator or oven set at 175ºF 12-24 hours or until completely dry.

3-2-1 Trail Mix

One of my favorite ways to eat nuts is to make my 3-2-1 Trail Mix. This is a great nutrient dense snack (especially if you soak the nuts and seeds ahead of time) and perfect for on-the-go or anytime you need a quick protein boost.

Print Recipe Pin Recipe

Ingredients

3 parts raw nuts (soaked/sprouted preferred)
2 parts raw seeds (soaked/sprouted preferred)
1 part dried fruit

Instructions

Be sure to look for dried fruit that does not have added sugar, sulfites, or other preservatives

Crock Pot Roasted Nuts

Crockpot is a brand name that has become a common usage term. They're all slow cookers and in my opinion they're one of the best kitchen devices you can own. I wanted to share another great use for your crockpot, seasoned nuts.

Print Recipe Pin Recipe

Ingredients

4 c. raw soaked nuts
1/2 C. melted coconut oil
seasonings

Instructions

Cook on low for 2-3 hours, stirring every 30 minutes, with the lid off
When done turn off the crockpot and let the mixture cool completely in the crock before jarring up
How you season them is up to you. I have a couple of mixes that I like but feel free to go ahead and make up your own.
1 T. Penzey's taco seasoning + 1/2 t. hot sauce or 1 t. red pepper flakes
1 T. tamari sauce + 1/2 t. garlic powder + 1/4 t. sea salt
1 T. curry powder + 1/2 t. ground cinnamon
1 T. sucanat + 2 t. ground cinnamon + 1/4 t. nutmeg
2 t. vanilla + 2 t. sucanat + 1/2 t. pumpkin pie spice

[expand title=”Sources“]

https://www.fastachi.com/nuts_health_benefits
https://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds
Shahidi, Fereidoon, et al. 8 Almond and Almond Products: Nutraceutical Components. Tree Nuts: Composition, Phytochemicals, and Health Effects (2008): 127.
Vinson, Joe A., and Yuxing Cai. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits. Food & function 3.2 (2012): 134-140.
Yadav, Mukesh, et al. “Medicinal and biological potential of pumpkin: an updated review.” Nutrition research reviews 23.2 (2010): 184-190.

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Food Allergy Awareness: Raising A Child With Peanut Allergy

by Miraallergies, immune system, legumes, nutsallergies, peanuts

This article by Ned Newton shares his experience as a parent who has had to learn to deal with the issues of food allergy, his young child's health and safety, and how it has changed the nutritional plan in their home.

It seems pretty ridiculous now, but I have always remembered the one kid in my elementary school class who was allergic to chocolate. Me? I liked chocolate. A lot. But this one allergic reaction meant that any cupcakes that were brought in for birthday parties were always, to my disappointment, chocolate free.

Peanut Allergies

When my four year old son was diagnosed with peanut allergies, my first thought was about Joey from middle school. I was afraid that my son would be stigmatized, even if it was not in an overt way, for being different. Then I learned about EPI-pens and anaphylactic shock, and I had a new set of almost overwhelming concerns.

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Peanut Butter Risks And Alternatives

by Miraallergies, FDA, nutsFDA, nuts, peanut butter

The FDA is out to lunch - with yet another case of food poisoning in the news it's clear that those charged with keeping our food supply safe are not doing their job. The scariest part of this is that in the face of budgetary cuts there are talks of allowing food producers more leeway to self-monitor. This is putting the fox in charge of the hen house. If true sanctions and consequences were put into place there might be more attention paid to the safety of the food products.

Salmonella Contamination

Fortunately that is happening in at least one situation. Sunland Inc, the company responsible for manufacturing salmonella-laden peanut butter in the recent outbreak has been closed. Articles that I have seen indicate that the company was surprised by this move and thought they would be able to re-open by the end of the year. But after reading the conditions there and the continual disregard for food safety it is good to know that they will not be allowed to continue until they can prove (not just say but prove via inspection) that they have cleaned up their act. I hope this trend of requiring manufacturers to truly be responsible, and not just say they're following the rules, continues.

I was so upset to read this latest article from the Consumer's Union. Apparently PCA, the company responsible for the salmonella-contaminated peanut butter that has killed a number of people and sickened many more has declared bankruptcy. This effectively removes them from any legal due process being brought against them. The worst part is that they knew and ignored the fact that their product was contaminated as reported here.

The best that we can hope for at this point is that there are no further illnesses or deaths and that this will bring about much-needed changes to our food supply system.

Rat Feces

And salmonella isn't the only thing found in peanut butter. Although this article is two years old it mentions rat feces. I was not able to find specific mention of rat feces allowed in peanut butter (assuming that is part of what the FDA lists as "objectionable matter contributed by rodents") but did find mention of rodent hairs at 1 or more per 100 grams of product being considered an "aesthetic" (their word not mine) defect and possibly actionable. Also found in peanut butter? Neurotoxic chemicals. Peanuts are a highly pesticide residue contaminated crop; this makes choosing organic an important factor for those who choose to eat peanuts and peanut products.

I found it interesting to note that the article also did a side by side taste-test comparison of various peanut butters. All of them were jarred, most had oil residue floating on the top, and sounded very unappealing from both a taste and visual perspective. While the article didn't list the ingredients I'm sure that most of them have added fat (thus the extra oil floating at the top), sugar, and salt. None of which is really needed for peanut butter.

Other Challenges

Over the years peanut butter has increasingly gotten a bad rap, primarily due to allergies. It's a popular legume though and that makes it difficult to tell people that they should avoid peanuts. That bad rap, however, is not undeserved. Part of the health challenge is that peanuts are a highly inflammatory legume. They also tend to be high in carcinogenic aflatoxins and are frequently contaminated by the aspergillis fungus.

Additionally many health issues, from migraines to candida overgrowth to intestinal disorders are negatively impacted by consumption of peanuts and peanut products. So while we consider them delicious they should be severely reduced or eliminated from the diet.

It turns out peanut butter used to be considered a health food and was actually only sold regionally. Over time this has changed and we now ship the stuff all over the world. Except for the grind-your-own variety of course.

Healthy Alternatives

At my local grocery store there is a grind-your-own peanut butter machine. At $3.99 per pound for organic, unsalted peanuts they sell a relatively creamy, good tasting, fresh smelling product. Of course there is no way to know if anything has gotten into the peanuts in the machine; this means trusting the grocery store to clean it thoroughly on a regular and frequent basis.

For those who can have nuts, a healthier choice might be almonds, and almond butter, which is the most alkaline of nuts and has a much lower allergenic profile.

Want to know what's really in your food? Get a copy of The Pantry Principle to learn more.

National Cashew Day

by Miranuts

This November celebrates a rather “nutty” day, the National Cashew Day. While we’re all preoccupied with Thanksgiving planning and holiday preparations, this November 22 takes a moment to celebrate this rather tasty and very special ingredient to many of today’s recipes.

While cashews were once considered to be native to Northeast Brazil, they are said to have found their roots in ancient Africa. Grown for both the cashew seed, what we call the nut, and it's outer coating, the cashew apple (haven’t seen many of these, but they apparently contain five times the vitamin C of the average orange), it is now grown throughout tropical climates, some of the prime sources being the Philippines and Nigeria. Although less common that other tree nuts or peanuts, some people do have a serious allergic reaction to cashews.

The nut alone isn’t what it’s all about. There is far more to cashews than we think. In some countries, the juice of the cashew nut is a very popular drink, offering plenty of essential nutrients and often considered as a wholesome part of the diet. For medicinal purposes, cashews are renowned for their ability to ward off tooth infections due to the compounds naturally found in them. Parts of the cashew plants are even utilized as a medicinal aid for snake bites (such as the deadly cobra).

So, who decided that November 22 was going to be National Cashew day? Well, no one really knows. It is believed that this tasty nut has been celebrated as far back as the 16th century. Over the years, because of its integrity to so many different dishes found worldwide, the cashew gained fame amongst chefs and became a valued item, often appearing in restaurant specials. As its popularity improved during the fall season in America, November was designated a prime time for cashew flavored additions to dishes and today, November 22 has been designated as its celebrated day.

While most often available either salted or chocolate covered, cashews are so tasty that they stand up well on their own in a raw format. This is the healthiest way to eat them as a mid-day or evening snack to keep your guests preoccupied while they converse with one another. We also find them in trail mixes, a great way to keep us company while traveling on the road.

However, cashews are found in far more places than just our daytime snack packs. When it comes to preparing vegetarian recipes, the cashew has a unique place on the ingredient list. In Kerala cuisine, the cashew is a vital ingredient in the dish known as Avial, which is a thick mixture of vegetables, curd, and coconut as well. Broccoli with garlic butter and cashew is also a very prominent and tasty dish, regardless of preference. Another favored recipe is Coconut Red Lentils with spinach, cashew, and lime, which makes for an amazingly healthy dish that anyone would enjoy. Additionally, cashews are an appetizing ingredient to many sauces, especially for chicken and turkey recipes. Sauces are often thickened by use of flour or other starchy alternatives, but if you’re searching for a new flavor or want to improve the nutritional value of your meal, consider some meaty dishes that utilize the healthy cashew as a saucy alternative. This holiday season, don’t neglect to introduce this fantastically delicious and amazingly healthy nut into your mealtime recipes.

Mark Gomez is owner and operator of Gomez Catering. Gomez Catering which specializes in providing full service, off-premise catering and party planning. With an emphasis on quality, customer service, and style we can help you with any size event but we believe there are no limitations when it comes to food. What lies in your imagination is our goal to create and bring to life.

photo: Midori

Superfoods Trending Down

by Miraeggs, fruit, immune system, legumes, nuts, super foods

According to a recent news article, superfoods are trending down. Not all superfoods, just the ones that have been the media darlings, acai, goji berries and the like. I actually like this trend because as I wrote previously (back in 2008 I might add) we don't need to import superfoods. Bringing them to your table from other countries that adds to the environmental impact of sourcing them. We would do better to utilize those that are readily available. It's more sustainable, eco-friendly, and also easier on your wallet.

What are superfoods

While there isn't a true definition for a superfood, it's generally accepted that they are foods with high levels of vitamins, minerals, and/or antioxidants. Eating them is supposed to be beneficial due to their increased nutrient values. To take advantage of their health benefits, choose local, or domestic, options.

Domestic superfoods

Berries– with lots of fiber and antioxidants they're great and easy to add to the diet in cereal, yogurt, salads, plain, anytime.

Eggs – high in protein (1 egg provides 6 g) with lutein and zeaxanthin (good for your eyes) eggs are nourishing, versatile and satisfying.

Nuts – raw and unsalted are the best. Soaked nuts are optimal for good nutrition. Providing monosaturated fats they are a great heart-healthy choice. Add them to foods such as cereals or baked good or take some along for healthy nutrition boosting snack.

Broccoli – yes, it is a super food. With an amazing nutritional punch, it provides not only fiber and a wide range of vitamins, but it also has sulforaphane which is a potent cancer-fighting detoxifier.

Beans – with a hefty dose of fiber and iron beans are an all-around good for you food. Soups, stews, and dips are a great way to add them to your meals.

Beta-carotenes – okay so this isn't a food but rather a group of foods. Found in orange foods (think sweet potatoes, winter squashes, carrots, etc) and dark leafy greens (the chlorophyll hides the color) like kale, spinach, collards, and more betacarotene is a powerful antioxidant that supports immune system health, reproductive health, and it's very good for your eyes.

So while imported superfoods may be trending down I'm rooting for an overall upward trend in the concept of nourishing foods.