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Nuts & Seeds for the birds or you?
13 years ago
| Nutrition

I love eating all varieties of nuts and seeds. Sometimes I think I must have been a bird in a past life because I eat them every day.

Nuts and Seeds go into every type of dish I make.

There are certainly so many ways to enjoy these wonderful nuggets of food.

Do you have any recipes or tips on preparing nuts and seeds?

Storing Nuts & Seeds
13 years ago

Nuts are high in oil so care needs to be taken in the storage of them so they don't turn rancid or stale.

I always put all of my nuts in containers in the refrigerator (especially walnuts and pumpkin seeds) to keep them fresh and alive.  Hazelnuts, walnuts, and chestnuts will last for up to a year in the refrigerator.

Unshelled nuts should be stored in airtight containers at 70 degrees or cooler in a dry, dark place, where they will stay fresh for approximately four months.

You can freeze unshelled nuts and for long-term storage it is probably best but the enzymes in them will be destroyed. To freeze walnuts, hickory nuts and pecans, shell nuts as whole as possible. Spread them in a thin layer to dry for 24 hours and then package in airtight bags for freezing.  If frozen at 0°F, storage can extend to 2 years.

Sprouted Nuts and Seeds
13 years ago

An all time favorite of mine is to have sprouted nuts and seeds around.  They are not actually sprouted just soaked overnight (8 to 10 hours) which starts the process of sprouting process.

Put each type of seed or nut in individual jars then cover with purified water, leave the lid off and soak overnight.  Then drain and put lid on and store in the fridge.  Use them up in two to three days.

Raw nuts or seeds can have a bitter taste; this is due to enzyme inhibitors. Soaking or roasting the nuts and seeds remove the enzyme inhibitors which then brings out the natural sweet flavor of the nuts and seeds.

These inhibitors can affect the digestion of the nuts and seeds.  Soaking removes the inhibitors by washing them away, and begins the digestion of the proteins and carbohydrates.  Also the soaking removes 30% of the oil content making nuts and seeds easier on the liver and digestion.

Another bonus is the sprouting process increases the nutrients as the seed begins to build new vitamins and enzymes to support the growth of the new plant. 

One of my favorite snacks is a piece of fresh fruit with a few soaked nuts and seeds.…anytime.

13 years ago
Diana, dumb question, but will soaking work on almonds and walnuts?
Hey Leo
13 years ago

There are no dumb questions!

Almonds are the best soaked and they do really come to life! My favorite.  As for walnuts I do soak them even though I know that they are not going to sprout but it does make them fresh tasting and removes some of the oil which they have lots of.

Now that I have eaten them in this alive state, I find it is my favorite way to eat nuts and seeds. I have them as part of my breakfast everyday. 

aw Nuts!
13 years ago

  I love nuts; especially pecans and cashews!  I eat all kinds though (even the ones that are better for me than the above).

Thanks for the tips, Diana!!  ***

raw peanuts?
13 years ago
Diana,  are you saying raw peanuts should not be given to squirrels?
Does heat hurt?
13 years ago

I will experiment, tonight, by soaking some walnuts. 

A couple of times I put a few walnuts in a frying pan, heat fairly low, and cooked them - while moving them - for a short while.  Allowed them to cool.   They tasted fantastic.  Does heating nuts destroy any of the nutrients, or enzymes?

Totally off topic, but ... I have tried, several times, to submit a photo.  I think I am doing the steps correctly but, so far, it hasn't worked.  Does anyone have any help for this situation?


13 years ago

Susan, peanuts are classified as a legume not a nut and I am sure the squirrels will be discerning.  On the other hand I would not want to feed them man made products as they may not be good for them.

Linda, the heat will kill the live enzymes and the Vitamin B complex but most of the other nutrients will still be there as long as they are not done on too high of heart and for too long.  For variety, I am sure it is okay to have some roasted nuts and seeds once in a while, I do and I agree they are  

About pictures, these got here by trial & error, at least 7 goes for each pic even tho I was following the instructions set out by the help in Care2.   Still I am proud of getting them here!

Almond Milk (quick version)
13 years ago

..Almond milk is an ingredient common in Medieval European recipes, particularly in Lenten dishes (milk, eggs, and meat broth all being forbidden in Lent). The recipe below is my basic quick one.

1 Cup Almonds
Few drops of Sunny Dew (Stevia)

Soak overnight, pour off water & follow recipe below.

Put almonds in a food processor, run it briefly.
Add a little water, run it longer.
Continue adding water and running the processor until you have a milky liquid. 
Add stevia to taste.

You can make thicker almond milk with more almonds relative to the amount of water.

You can strain if desired. I don’t mind all of the bits.

13 years ago
Diana, are there any problems if I soak almonds and walnuts together in the same container? Thanks!
Hi Leo
13 years ago

I don't think there would be any major problem with mixing them. Still I prefer to keep the different varieties separate and think there probably is a good reason that I do.

Have you been soaking nuts and seeds?  And if so how do you use them?

Acorn Squash Seeds
13 years ago

1 acorn squash
1 tsp margarine or butter
1 salt to taste

Acorn squash seeds taste similar to pumpkin seeds except that
the hulls on the squash seed are smaller. Therefore they are less dry
tasting than pumpkin seeds.

Cut uncooked squash in half and scoop out seeds. Clean pulp and
strings off the seeds in a collander under running water. Set the
seeds on a towel to dry. Preheat oven to 350°F. The seeds in a
small bowl. Either melt margarine and pour onto seeds or put solid
margarine into bowl and mix with you hands (preferred method); add salt to taste. Spread seeds evenly on a cookie sheet. Place in oven and cook 10 min. or until just starts to turn brown.

Going nutty with:Granola
13 years ago

My mother loved feeding us Granola,but she insisted that we make it ourselves.Those were our learning days in the kitchen and was I messy!!

Serves about 6 or 8. 30 mins for preparation and some refrigeration time.

1 cup hazelnuts

1 cup unblanched almonds

1 cup cashewnuts

half a cup oil(preferably Canola)

half a cup maple syrup

1/4 cup packed brown sugar OR alternative sweetener

grated zest of an orange

1 vanilla bean,split lengthwise

2 cups rolled oats

30 gms dried fruit,such as, apricots,raisins,plums,peaches or apples,diced(choose your favourite dried fruit).

2 cups yoghurt,drained

1/2 cup honey

3 cups milk for serving(optional).

METHOD: Preheat oven to about 160 degrees C

Spread the hazelnuts,almonds and cashews in a single layer on a baking sheet and toast for about 8 mins,or lightly browned and fragrant.Remove from oven,leaving it on(the oven). Transfer the nuts to a larger plate and cool.Then,crush the nuts coarsely with a rolling pin.

In a medium bowl,,stir the oil,maple syrup,brown sugar,orange zest and vanilla bean together.Add the oats and stir gently to coat. Spread the mixture on a baking sheet and toast for 15 to 20 mins,stirring every few mins to see even browning.Remove from the oven and let it cool on the pan. Transfer the granola to a bowl and toss with the dried fruit. Top with yoghurt and drizzle with honey.

Serve milk on the side,if desired.

Very nourishing and healthy and ofcourse YUMMY!

It's a wonderful breakfast during winter.



Oh yum
13 years ago

Rux, I love this granola recipe full of nuts......more then oats.  I love nuts and seeds; I must have been a bird in a past life.

for you.

Bird in a past life?!?!?
12 years ago

Yesterday I went to the health food store to buy desparately needed supplies. When I got to the check out counter I found that what I had just bought was a bag of pumpkin seeds, almonds, hazel nuts and sunflower seeds!  Oh yes I also bought some carob coated almonds and raisins.

So today I am a happy nut & seed eater as I soaked a couple of varieties last night.

12 years ago

I have heard that soaking the nuts my reduce the effect of allergic reactions. Is this true? Nuts are also hard for the body to digest, aren't they?

be happy, Stacy

Nuts and Seeds........???
12 years ago
Just had to add this, in Northern Ontario, Canada....right now any nuts or seeds left outside are eaten by the black bears. So needless to say, our birds are getting left out right now, as we can not put anything out!!!

I love nuts and seeds myself anytime.

Have a great week-end.....Fae
Fae, good true story!
12 years ago

What it shows is that animals know good food when they see it.

Stacy, you are right, read above in my post Sprouted Nuts and Seeds.  I actually don't eat any nuts or seeds unless they are soaked or cooked as that is the only way to ensure that the nutrients in them are digestable.

I just add.........
12 years ago
Pine nuts, sunflower meats, walnuts, and slivered almonds to just about everything I eat. I also love Pomagranits and since you get pleanty of seed roughage when eating them along with the anti oxidant  value from their pulpy juice filled seeds it is a double bonus..
Love seeds and nuts and crave dressings incorporating them as well like poppy seed dressing on fruit and spinach salads, and flax seeds toasted and topping oatmeal and fruit ices.
Just some thoughts ~Cat~
12 years ago

Dawna has received 31 new, 188 total stars from Care2 membersDawna has been awarded 13 butterflies for taking action at Care2 Dawna M.

Pumpkin seeds - roasting how-to please? 

What's the best way to roast pumpkin seeds? Any tips, techniques and recipes to share?


Hi Dawna, Apart from what Linda has said about dry roasting in a pan which is what I do all of the time as it is quickest and I think presserves more nutrients, you can put them in the oven.

12 years ago
Thanks for pointing out this thread!

So what temperature do you roast your pumpkin seeds at, and for how long? there seems to be a lot of different options for that. What works best?
12 years ago

Dawn, I do the roasting around 350 - 400 degrees farenhieght, alhtough rarely do it as dry raosting on top of the stove is not only quicker but energy efficient.

One of the valuable nutrients in nuts and seeds is Vitamin B which as a water soluble vitamin is easily detroyed by high heat.  As it is not stored in the body we need to replenish our food sources of it daily which is one good reason to eat nuts and seeds that have been soaked overnight, making them highly diestable.  I have them in my breakfast every morning

well i have to try soaking then
12 years ago
what about soaking in chocolate think that will make them more digestible?

belated happy halloween everyone.
12 years ago
Very funny Michael, soaking them in chocolate to make them tastier is what I think you really mean.
12 years ago
My lil goblin and I have been munching on pumpkin seeds for the last few days . . . Mmmmm, so good, too bad it's hard to get pumpkins all year; she's really eating them better than I thought she would. She has actually chosen them over the candy, Yay!!
12 years ago
Jes, that is so great that your little one is choosing them over candy!
12 years ago

An excellent post and item. I have never really enriched nuts or seeds as a purpose in my diet or cooking, but always realized the goodness of them.

Many, and mostly all have these, in cakes and danties...

I know that eating the peanuts, for example from the shell, is nutritious and good; compared to a jar filled with them shelled and salted!

Nuts and seeds... I love them all, and would like to know more. Very good topic.

12 years ago
Diane has received 27 new, 69 total stars from Care2 membersDiane has been awarded 82 butterflies for taking action at Care2 Diane C.

Pistachios Pummel Cholesterol Friday, 8:57 PM
Pistachios, Sunflower Seeds Richest in Cholesterol-Lowering Phytosterols  By Jennifer Warner

Dec. 9, 2005 -- Pistachios and sunflower seeds may be some of the best snacks for people watching their cholesterol levels.

A new study shows pistachios and sunflower seeds contain the most cholesterol-lowering phytosterols of commonly eaten nuts and seeds. Phytosterols are a group of chemicals found in plants that are similar in chemical structure to cholesterol. Several studies have shown that high doses of the plant chemicals through supplementation can lower blood cholesterol levels and reduce the risk of some types of cancer.

But researchers say recent studies show that much lower levels of phytosterols, such as those obtained through a diet rich in natural sources of phytosterols, may also be effective at lowering cholesterol. Therefore, determining the phytosterol content of popular foods is important in helping people achieve the maximum cholesterol-lowering benefits.

Cholesterol-Lowering Content Varies

Nuts and seeds are rich sources of phytosterols, but researchers say until now a comprehensive analysis of their phytosterol content hasn't been conducted.

In the study, published in Journal of Agricultural and Food Chemistry, researchers assessed and compared the phytosterol content of 27 popular nut and seed varieties.

Although sesame seeds and wheat germ contained the highest overall level of phytosterols, researchers say they are not commonly consumed as individual foods.

Among commonly eaten nuts and seeds, pistachios and sunflower seeds had the highest phytosterol content, followed by pumpkin seeds, pine nuts, almonds, macadamia nuts, black walnuts, pecans, cashews, peanuts, and hazelnuts. In comparison, chocolate ranked between black walnuts and pecans in phytosterol content.

Brazil nuts and English walnuts ranked the lowest in phytosterols. But researchers say phytosterols are only one potential cholesterol-lowering ingredient found in nuts and seeds and other ingredients may also provide heart-healthy benefits.

SOURCES: Phillips, K. Journal of Agricultural and Food Chemistry, Nov. 30, 2005; vol 53: pp 9436-9435. News release, American Chemical Society. 
 [ send green star]

12 years ago

TerryAnn has received 30 new, 273 total stars from Care2 membersTerryAnn has been awarded 349 butterflies for taking action at Care2 TerryAnn T.
Wow! Friday, 9:08 PM
I will send this to some folks I know, THANKS!
 [ send green star]

Great info Diane,

nuts & seeds
12 years ago


yes, it is an excellent post and item, as someone said, here just above, -don´t recall the name-.

Pumpkin- and sunflower seeds contain a lot, "folks" a lot, a lot of zinc, maybe even more than many another kind of seed we know of. As we all know, zinc is against every thing, -to cite only hair and fingernails-, And I read in a very old book recently,  " seeds and Gran´ma recipes ", that both sunflower- and pumpkin seeds, I think, pumpkin seeds above all, contain a substance, that has an unbelievable effect on the sight, so, if one wears glasses or at all....I´ve eaten above all pumpkin seeds over many years, just a spoonful or so, a day.

The " stuff " is strong, I mean, one could not eat 100 grams, but I discovered, not even long ago, that  WHEN SOAKED, they are light and the taste is quite pleasant, so that one can eat more than just a spoonful, like in my case. Coz I consume them as supplement... ( Soaked by the way, for 3 or 4 hours, or over night, depending what for...)

I´d like to  come back to the eyes. It´s not  simple imagination. Eaten every day, not more than 2 coffespoon..., again every day, one realizes the effect, looking in the mirror or the like; and  it doesn´t take longer than 2 or 4 weeks until you notice the result, if I may put it this way...I don´t mix them with whatever kind of thing, it´s better. ---Would be too many details--. Certainly though, when you bake a cake...But, as a supplement, just raw, uncooked or baked...

Now to finish, to soak them in chocolate, well, it boils down, my friend...As sugar rather destructs somewhere, somehow. Sure, if only you use it everywhere and too often.  How about honey, to sweeten things ?

Items and group give stuff to write. Fun !

Bye every one. Mongi.


nuts and sseds...
12 years ago

sorry, I said somewhere in my imput above, ..."zinc is against every thing...", sure, it is, but I meant doubtless, GOOD for hair and fingernails. I have no doubt that it would have been understood as I meant it, but just thought... Anyways, thanks for reading.


11 years ago
My breakfast always includes soaked nuts and seeds
11 years ago

Most all vegetarian sources of protein are quite low in Methionine, a really important essential amino acid. I would like to recommend adding pumpkin seeds to your diet. They are exceptionally abundant in Methionine and will really help balance that deficiency. Sesame seeds are almost as good too. Brazil nuts are high in Methionine but they are also high in saturated fat.

11 years ago

Did you know that half a cup of sesame seeds contains three times more calcium than half a cup of whole milk? Sesame seeds also pack one heckuva wallop in a multitude of other vitamins. You can read the whole article at

11 years ago

Patt, Great article!  and some good recipes as well.

Diane has received 47 new, 288 total stars from Care2 membersDiane has been awarded 207 butterflies for taking action at Care2 Diane C.

Sunflower An annual plant belonging to the daisy family, it probably originated in North America or Mexico. North American Indians cultivated sunflowers as long as 2,000 years ago. The oil extracted from its seeds is used in margarine, varnishes and soaps but the seeds can be eaten whole, raw or cooked. They can be added to breads and cakes or sprinkled over salad or breakfast cereals. A good source of potassium and phosphorous, 100g sunflower seeds also contain 24g protein and 7.1mg iron and 120mg calcium.  [ send green star]

11 years ago

Hello All,

I like to eat nuts, but all nuts do not like me. Eating certain ones like almonds, hazel, macadamia, brazil and chestnuts cause my mouth and throat to itch.  So what I have to do is roast them for about 10 min and after that everything is fine, but I cannot eat them straight from the bag.

11 years ago
Ms C H. - have you been tested for nut allergies? That might be worth looking into before things get more serious.
11 years ago

Well Ms C H. it sounds like your body is simply being in tune with what is required to digest nuts!

Above I posted some info about why this is a good idea. Here is one paragraph; scroll up to read all the info.

Raw nuts or seeds can have a bitter taste; this is due to enzyme inhibitors. Soaking or roasting the nuts and seeds remove the enzyme inhibitors which then brings out the natural sweet flavor of the nuts and seeds.

So you may want to try soaking some of the nuts you mentioned.

I found this in the Canadian group
11 years ago
 Rick H. Rick has received 51 new, 1653 total stars from Care2 membersRick has been awarded 148 butterflies for taking action at Care2

Brazil nuts... 
Selenium is a vital ingredient to health lacking in most people's diets. It may be especially important for men's health. Canadian men should especially take note as Canadian soil is generally somewhat lacking in selenium, meaning the food grown here is as well. Brazil however, has ample selenium in it's soil.

Eating two Brazil nuts everyday can help to reduce the risk of getting prostate cancer.

Best Wishes,


11 years ago
LOL, very funny
Yum Honey Roasted Cashews
11 years ago

Honey Roasted Cashews 

Health Tips!

1. Cashews are an excellent source of protein and fiber in your diet.

2. They are rich in mono-unsaturated fats that may help protect the heart.

3. Cashew nuts are also a great source of Vitamin B, potassium, and folate. They contain helpful quantities of phosphorous, magnesium, selenium, and copper.

11 years ago
Teresa for that info on cashews......I cashews mmmm
Adding Walnuts
11 years ago
Storing & Ideas for enrichment 2:00 PM


Storing Walnuts

Because of their high oil content, walnuts are susceptible  (they don't do well in heat, humidity or light.) To keep them tasting their best, store whole or shelled nuts in a tightly covered container in a cool dry place up to 3 months.  You can also refrigerate them up to 6 months or freeze up to 1 year.

Every day, Morning to night

Here are some easy ideas for enriching your diet with walnuts.

1. Stir a handful into hot or cold cereal for a layer of rich, nutty taste.

2. Grind them in a food processor for a satisfying alternative to peanut butter.

3. Toast and use inplace of croutons in soups.

4. Substitute for pine nuts when making presto.

5. Sprinkle, coarsely chopped, over yogurt, a bowl of pasta or salads.

6. Add finely chopped nuts to bread crumbs to coat poultry or fish.

7. Fold into cookie, muffin and quick-bread batter.

                 ~I love walnuts~

11 years ago

Nan, I love walnuts too!

Thank you for the Good Walnut tips, one that I would like to add is:

Buy refrigerated walnuts.  I buy mine from a health food store as they keep them refrigerated because walnuts go rancid fast.  Most people do not know what a really fresh walnut tastes like as I didn't till I purchased them this way....try them.

11 years ago
I've never thought of adding walnuts to so much, family might enjoy that!
Nuts and preparation of them
10 years ago

*announcment* thanks for all the wonderful information.. i really appreciate it and you ...


10 years ago
Virginia, you are welcome.  It is good to hear the appreciation for all this group does.
our group kudos
10 years ago
you are imformative and friendly i love this group .. even if i do more lurking than participating.. lol
10 years ago
here are some ideas and suggestions from my "nutty" house:
  1. Bircher Muesli
We use as vegan and raw as possible for everything and soak the nuts (either sliced almonds or pecans or walnuts).  It is sooo yummy.  I could eat it 5x a day! 

My next new found yummy is Almond Hummus.  I pour a drained can of organic chick peas into my food processor bowl, add anywhere from 2-6 peeled garlic cloves, the juice of one organic lemon, some lemon zest, a handful of chopped parsley, a sprinkling of sea salt, freshly ground black pepper and a few handfuls of raw almonds which have been soaked overnight.  and a drizzle of a good oil.  Optional ingredients might be some hot pepper sauce and spring onions to add zip.  Whirr it up for a bit until the chick peas are processed.  You may have to add some filtered water or some of the chickpea liquid.  You will still have some chunky almonds. Chill for at least an hour or more. 
Best served in a bowl sprinkled with freshly ground sea salt, a layer of a good olive oil and some spring onions. 
I love the chunkyness of the almonds in this.  It can be added to hot pasta, used as a base for any veggie wrap or just on its own as a  veggie dip. 
10 years ago
Christine, what a good idea... I know it is rather a long time since you posted it but I only just saw it now!
9 years ago

On these hot days I am so happy to be able to make a meal with fruit with semi sprouted nuts and seed.

8 years ago

Wallnuts// © Alice Edward/Riser/Getty Images


Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.

* Information provided by All-Star Panel: Joy Bauer, author of Joy Bauer's Food Cures and nutrition advisor on NBC's Today show; Laurie Erickson, award-winning wellness chef at Georgia's Sea Island resort; David Heber, MD, PhD, author of What Color Is Your Diet?; and Steven Pratt, MD, author of the best-selling SuperFoods Rx

8 years ago

Regarding the nut topic...I eat walnuts each day, sprinkled on top of chopped apples and a little low fat yogurt. It's tasty and I believe in the healthy benefits nuts provide. After a workout, I eat a half of a banana with a couple teaspoons of peanut butter and  feel very energized from that snack. Obviously, a person with an allergy to nuts has to skip them. I get all of my organic food from my favorite store, Whole Foods Market. I love nuts on salad, too!

8 years ago
Primer: the Many Health Benefits of Seeds

As a consciously healthy eater, you probably consume a variety of fruits, vegetables, grains, nuts, and beneficial oils. But are seeds in your nutritional treasure chest?

Just think about it: a tree or plant puts all of its genetic punch into the seed, hoping that the seeds will sprout to create a new plant. Put holistically, you could say the seed contains a lot of life force energy and by eating it, you too will absorb that rich energy.

The best way to get the nutrition from seeds is to eat them raw. When seeds are roasted or cooked, they lose valuable enzymes and no longer have the same chemical make up. Some of the healthiest seeds to include in your diet are flax, pumpkin, sunflower and sesame seeds.


Very high in alpha linolenic acid (not to be confused with alpha lipolic acid) and Omega-3 fatty acids, flaxseeds can be used in place of fish oils. I always grind the seeds to make flax meal or use flax oil because the whole seeds don’t actually digest. Because of its complex, nutty flavor, flax meal and oil is great over salads, whole-grain pastas and a whole variety of other foods.


High in zinc, pumpkin seeds have a reputation for being beneficial to men’s health. They support the prostate and help lower cholesterol, but they are also excellent for bone health because they are high in magnesium, manganese, and phosphorous. And pumpkin seeds make a great protein-filled snack.


I love munching on raw sunflower seeds; I toss them into salads, smoothies, pasta sauce and any other recipe where the deliciously mild flavor will enhance. High in vitamin E, a potent antioxidant, sunflower seeds help rid your body of damaging free radicals. They can also help lower bad cholesterol.


Sesame seeds - in the form of tahini, or sesame butter - are an essential part of my diet. I use tahini to make salad dressing, sauces and desserts. The seeds are high in copper and are a great source of iron and calcium, making them very important to my meat and dairy-free diet.

If you are vegetarian or limit your meat consumption, be sure to enjoy sesame seeds regularly!


The top image is of poppyseeds, which, believe it or not, are exceptionally high in calcium! And Middle Eastern cultures have long used the seeds as a digestive aid.

And be sure to visit EcoSalon tomorrow to catch Bonnie’s delicious Seeds of Life gel recipe.

Image: ShazzMack

8 years ago
Nuts vs. Heart Disease, Cancer and DiabetesNews image

Could eating nuts be a strategy to fight off the Big Three health problems: heart disease, cancer and diabetes? The U.S. Food and Drug Administration (FDA) approved food label claims that nuts may reduce risk of heart disease (as part of a heart-healthy diet). Research offers several reasons why...

8 years ago
Pistachios May Improve Heart HealthNews image

Going green may be heart healthy if the green you choose is pistachio nuts, according to researchers at Penn State who conducted the first study to investigate the way pistachios lower LDL cholesterol. "We investigated mechanisms of action to explain the cholesterol-lowering effects of the pistachio diets," says Sarah...

8 years ago

Great info Patt....sorry no more for you.

8 years ago

Since turning vegetarian last year, I have noted that almonds have become a craving that arises from time to time. There is something in those nuts that am needing! Whether it is the oil, vitamins, or protein I do not know - but there is SOMETHING in those nuts that I 'need' for healths sake! My own fav way to eat them is with dates or dried apricots and plain yogurt. once-twice weekly does, as I have so much else to fit in.

8 years ago

Sande, there are so many good reasons that your body would enjoy having almonds in your diet.  Have you read some of th info above? 

Another question: are you soaking them over night to make them more digestable....see what I wrote above. If you are eating them raw and not either soaking them or roasting them you wil not be getting everything from them.

Nutty recipes, please?
8 years ago

I have a huge jar of tahini in my back refrigerator, but I'm the only one in my family who ever eats it, so I'd like to know some new ways to use it, because I'm not sure how long it'll last once opened. So far, I only have a few:

- In making hummus, which again, only I eat.

- As a salad dressing / marinade: equal parts of honey and tahini with twice as much lime juice (lemons are rare in these parts). My family will eat this, too, sometimes.

- With a bannana, for a pre-workout breakfast.

- With some honey, to give my breakfast cereal some flavor.

Any ideas, anyone? Thanks a bunch!

8 years ago
Chia Seed  -  Ten Benefits from this Power Food and Brain Food 

By Christopher Westra
Author: Harmony Earth 30 Day Energy Diet

Do you want to increase your brain power and body strength with one of the most powerful foods imaginable?

Chia seed imparts power and energy to the user. I've used it for years.

Here are ten benefits to using chia seed in your life.  Chia seeds are:

1. Nutritious.  Chia seed provides ample calcium and protein to your tissues.  The seeds are also rich in boron, which helps the body assimilate and use calcium.  The nutrients also support proper brain functioning.

2. Water loving.  The seed can soak up ten times its weight in water.  Do this fun experiment.  Put one tablespoon of chia seed in a cup of water and stir.  Wait a few hours and see what happens.  When inside your body, the seeds help you stay hydrated longer, and retain electrolytes in your bodily fluids.

3.  Easily digestible.  The shells are easily broken down, even when swallowed whole.  This is an improvement over flax seed, which have to be ground up to be digested properly.  If you eat flax seed whole, it will just pass through.

4. Concentrated.  If I could only take one cup of food for a few days, I'd choose chia!  The food value per volume is simply astounding.  You don't need much.

5. Mild tasting.  Unlike some seeds, the flavor is very mild.  The mild taste makes it easy to put in sauces, smoothies, breads, puddings, and whatever you want.  They won't really change the taste, but will add to your nutrition!

6. Energy enhancing.  The health pioneer Paul Bragg did an experiment an endurance hike with friends.  They divided up into a chia-eating group and another group, who ate whatever they wanted.  The group eating only chia seeds finished the hike four hours, twenty seven minutes before the others, most of whom didn't even finish at all.

7. Versatile.  The seeds can be used to replace less-healthy fat in just about any recipe.  You can use them uncooked in salad dressings, spreads, fruit shakes, ice cream, and just about anything you want.  You can also add them to cookies, cakes, muffins, and other baked goods.  I usually just mix in a couple of teaspoons to my juice or water and drink them down!

8. Slimming and trimming.  Yes, the seeds will help you lose weight, for two reasons.  The first reason is that they are so filling that you will eat less of other foods.  The second reason is that they actually bulk up and cleanse your body of old "junk" in your intestines.  

9. Endurance enhancing.  Chia seeds are known as the "Indian Running Food".  Also, the ancient Aztec warriors used chia seed during their conquests.  I'm a runner, and I've used chia seed to enhance stamina and endurance on my mountain runs, some of which are several hours long!

10. Regenerating.  After eating, the nutrients travel to the cells very quickly due to the ease in digestion and assimilation.  Use them when you want to build or regenerate healthy body tissue.

I hope to give you some recipes soon,

8 years ago
Chia Seeds Rich in Omega-3 Fatty Acids and Nutrients 
The chia plant, an annual herb that is a native of Mexico, produces seeds that are rich in omega-3 fatty acids and several important nutrients.

8 years ago

I love chia seeds! They keep my energy going all day, and they're quite nice with some fruit and yogurt - a teensy bit of crunch.

I also love them in fresh homemade lemonade - known as "fresca de chia" in Mexico.

How to make Chia Fresca Recipe
8 years ago

8 years ago

Citlalli, would like to see your recipe for that fresh homemade lemonade - known as "fresca de chia" in Mexico.

7 years ago

Nuts & Seeds

1nutsseeds1.jpg picture by jumpingjill

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 phytoserol 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 early hunter-gatherers. 

The quality health claim permits labels on packages of walnuts, peanuts and almondw (as well as other approved nuts) to state that eating 1.5 oz of these nuts every day reduce the risk of heart disease. 

Nuts and seeds are incredibly rich in nutrients.  Many are concentrated source of 'good fats'.

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. 

Here are some easy ways to incorporate nuts and seeds into your meals:


Breakfast:  Add chopped cashews to your cereal

Lunch: Top your salad with walnuts instead of croutons

Dinner: Top broccoli or any other vegetable with walnuts or almonds

Snack: Walnuts, cashews or almonds combined with fruits make a great snack anytime of day


Breakfast:  Sprinkle 2 tbsp of ground flaxseed on your cereal or smoothie

Lunch:  Sprinkle sunflower seeds on top of your salad

Dinner: Serve crudities with tahini (sesamee seed spread) as an appetizer and serve vegetables topped wit sesame seeds or chopped pumpkin seeds

Snack: Sunflower and pumpkin seeds make a great snack anytime of day.

Try this quick and easy dressing  on your favorite salad:

Flaxseed Dressing

4 tbsp whole flaxseeds

1/3 cup lemon juice

1 tbsp Dijon mustard

1 clove garlic

1/2 cup extra virgin olive oil

sea salt and pepper to taste

*Press garlic and let sit for 5 minutes(read below)

Grind Flaxseeds in blender on medium speed until well ground.

Add the remaining ingredients and blend for 2 minutes.

Makes 1 cup

Preparation Hint: This dressing should be used right away because the flaxseeds will swell in liquid, making the dressing too thick.


Add 1 tsp of curry powder

Add 1 tbsp minced basil or rosemary

Add 1 tbsp of honey

Add 2 pinches of cayenne

*To get most health benifits from Garlic, let it sit for a mininum of 5 minutes, after cutting and before eating or cooking.  Waitint 5 - 10 munutes allows the health-promoting allicin to form.  If you do not let it sit, allicin is never formed, so it is worth the wait.What is Allicin?

5 years ago

Just posted a great article in Healthy Living about how to sprout nuts and seeds: Make sure you watch the video I explain lots there.

5 years ago

I loved your article Dianna. When I had my vegan bistro and catering in Santa Cruz California, I was asked to cater a banquet for the World Live Food Group, which was a totally new experience for me. omg I was sooo nervous! Not just that it was televised, but I had a lot to learn. One of the dishes I decided on was an apple pie, where I soaked organic almonds til just barely sprouting, then ground them to a paste and pressed the paste into a pie dish. I was amazed at how well it turned out. The filling was soaked apples & cinnamon etc. After the pie was made, I refrigerated it til the people were ready for their deserts. It came out of the dish very nicely first try. From then on I am a big fan of the properties and the versatility of soaked nuts! Thank you so much for the hint about American vs European almonds. I must have been using European, lol, while 'winging it'!.

5 years ago

Here in the wilds of Long Island, our "Wild by Nature" store has a kit that you can soak the seeds in. It is recommended that you use vitamin C powder.  I must say the integrity of the seeds is very important and it is easier to buy them ready-made.

5 years ago

13 Health Benefits of Pumpkin Seeds

13 Health Benefits of Pumpkin Seeds

Pumpkin seeds are the only seed that is alkaline-forming; in this world of highly acidic diets, that is a very good thing.

Pumpkin seeds taste so good that I add them to many of my meals. They are easy to make highly digestible by soaking for only six hours. I have added a video of this soaking process for you to watch on the last page.

Did You Know? History and Interesting Trivia

  • Pumpkin seeds were discovered by archaeologists in caves in Mexico that date back to 7,000 B.C.
  • North American tribes were the very first to observe the particular miracle in pumpkin seeds. Pumpkins and their seeds were an important Native American Indian food used for their dietary and medicinal properties.
  • Pumpkin seeds are called pepitas in Mexico and they are a trademark of Mexican cuisine.
  • Pumpkin seeds were very popular in ancient Greece.
  • The nutrition in pumpkin seeds improves with age; they are among the few foods that increase in nutritive value as they decompose. According to tests made at the Massachusetts Experimental Station, squash and pumpkin seeds stored for more than five months show a marked increase in protein content.
  • Pumpkin seeds are high in calories, about 559 calories per 100 g.

    Read more:
My Nut Recipe: Wheat Bagel Crunch
4 years ago

This is a an easy breakfast recipe with nuts that I created a long time ago and use in my healthy meal recipes.

Sliced Wheat Bagel (or Multigrain Bagel) in half
2 tablespoons of peanut butter
1 sliced banana
1 cup of fiber-rich crunchy granola cereal
1/2 cup of crushed walnuts (or sunflower seeds)

Spread a thin layer of the peanut butter on each bagel half.
Place banana slices on both bagel halves.
Sprinkle the cereal on top of each bagel half.
Sprinkle the nuts/seeds on each bagel half.
*You may toast the bagel before or after you place the toppings on it.

4 years ago

Sounds yummy Christi for a treat.....I love peanut butter.

9 Health Benefits of Almonds
4 years ago
9 Health Benefits of Almonds

9 Health Benefits of Almonds

1.  They reduce heart attack risk.

Those who consume nuts five times a week have about a 50 percent reduction in risk of heart attack according to the Loma Linda School of Public Health.


2.  They lower ‘bad’ cholesterol.
Almonds added to the diet have a favorable effect on blood cholesterol levels, according to a clinical study by Dr. Gene Spiller, Director of the Health Research and Studies Center, Inc.


3.  They protects artery walls from damage.
It was found that the flavonoids in almond skins work in synergy with the vitamin E, thus reducing the risk of heart disease (Research at Tufts University).


4.  Almonds help build strong bones and teeth.
The phosphorus in almonds helps make this possible.


5.  They provide healthy fats and aid in weight loss:

  • Although nuts are high in fat, frequent nut eaters are thinner on average than those who almost never consume nuts. (Data from the Nurses’ Health Study)
  • Those who ate nuts at least two times per week were 31 percent less likely to gain weight than were those who never or seldom ate them in a study involving 8865 adults. (WHFood’s article on almonds)

6.  Almonds lower the rise in blood sugar and insulin after meals.


7.  They help provide good brain function. 

Almonds contain riboflavin and L-carnitine, nutrients that boost brain activity and may also reduce the risk of Alzheimer’s disease.


8.  They nourish the nervous system.

According to Ayurveda, almonds help increase high intellectual level and longevity.


9.  They alkalize the body.
Almonds are the only nut and one of the few proteins that are alkaline forming.  When your body is not alkaline enough, you risk osteoporosis, poor immune function, low energy and weight gain.


Did you know?

  • Almonds are actually stone fruits related to cherries, plums and peaches.
  • 2.51 million tons of almonds were produced in 2010 according to Food and Agriculture Organization.
  • United States is the largest producer of almonds. Unfortunately, it also demands that almonds are pasteurized or irradiated. Read more at:  The Killing of California Almonds
  • From ancient Egypt to modern times, almonds have always been a popular ingredient in lotions and potions.


Next Page:  Almond Nutrition, almond concerns and 8 great ways to use almonds.

Read more: 

4 years ago

Thanks for the info, Diana. I love almonds!

Thanks for Granola
4 years ago

Thank you Ry D. for that great sounding/tasting granola recipes. Sadly, I don't have any real nut or seed recipes except those for whole grains(seeds of).

On Eve Fox's food blog, she has an outstanding recipe for wild rice pancakes. Apparently wild rice is an abundant and unique crop to Minnesota. I only find mixed with white rice in the grocery stores.

4 years ago
The Killing Of California Almonds

by Mike Adams, the Health Ranger

And Why Dead Food Leads to Dead People

almonds The Killing Of California Almonds

As NaturalNews reported earlier this year, the Almond Board of California (ABC) has decided that all almonds grown in that state must be pasteurized, irradiated or otherwise killed, even when they’re labeled “raw.” This is necessary, the ABC tells us, for “safety reasons.” But who’s safety? Certainly not the safety of the consumer, since dead or cooked nuts are far less nutritious than living, raw nuts. It turns out the focus is on the safety of the industry, and killing all the almonds before allowing them to be sold to consumers is a way to insulate the almond industry from lawsuits stemming from rare salmonella outbreaks that afflict a tiny number of consumers with compromised immune systems.

For the rest of the article:

This post was modified from its original form on 29 Dec, 14:29
2 years ago

A Handful of Walnuts May Keep Alzheimer’s Away

A Handful of Walnuts May Keep Alzheimer’s Away

Are you concerned about getting Alzheimer’s?  The walnut that resembles a brain may be the answer to keeping Alzheimer’s disease at bay. The latest research suggests that eating 1/4 cup of walnuts a day may help prevent Alzheimer’s disease.

Every 67 seconds someone in the United States develops Alzheimer’s.


Due to huge number of people suffering from this condition, there is extensive research to find possible cures or means of prevention.


Recent Study Gives Hope:

The New York State Institute for Basic Research in Developmental Disabilities led by Dr. Abha Chauhan used mice vulnerable to developing Alzheimer’s disease in their study.  They fed them a mixed diet which contained 6 percent or 9 percent walnuts.  When they tested their learning ability, memory, and motor development, it was found that the control group mice performed much worse than the walnut consuming group.  It was also noted that there was a reduction in anxiety and improvement in motor skills in the walnut eaters

See Infographic about Alzhiemers:

2 years ago

Thank you , Diana and others.


2 years ago

Love nuts!  A palm full of walnuts with an apple is a great lunch.  Cold weather means oatmeal for breakfast, with a few pecans.  Almonds are a perfect mid-afternoon pick-me-up with a cup of green tea.

2 years ago

Yes Miranda, I love nuts too as you already know.  I love eating them with some fruit.

2 years ago

Eating walnuts cleans your teeth

best for after a meal,or as a snack

thanks Diana, I wonder about the shape as well?

2 years ago

I was actually contemplating acorns if it wasn't so labor intensive for an apt. dweller. I know that one minute I will be trying to dry them out in the sun on my porch and the next minute the landscapers will blow them all about with their leaf blowers. I'm considering a diet low in phytoestrogens and glutamate so for the time being the birds can keep their sunflower seeds, sesame, flax and millet. I am really determined to fix my digestion and get these extra pounds off my waist :O)

2 years ago


The folds and wrinkles of a walnut bring to mind another human organ: the brain. The shape of the nut even approximates the body part, looking like it has left and right hemispheres. And it's no surprise walnuts are nicknamed "brain food"—according to Lisa Avellino, dietitian for Focus28 Diet, "they have a very high content of omega-3 fatty acids, which help support brain function."Photos by iStockphoto


This post was modified from its original form on 01 Nov, 10:42
Could UV Light Eliminate Peanut Allergies?
2 years ago

I'm usually vey suspect of technology solving our health problems but this to me has potential temporary value!

Are you allergic to peanuts? The good news is that you may soon be able to eat them without problems.


Scientist, Wade Yang at the University of Florida has found an interesting way to make peanuts safe to eat for those allergic to them.


Almost 1.9 million people in the US are allergic to peanuts. Peanut allergies in children have more than tripled in the US between 1997-2008, exposing them to dangerous reactions such anaphylaxis. Anaphylaxis can be fatal and many sufferers need to carry epinephrine injectors just in case of an exposure. Food allergies of all kinds are skyrocketing.

The large number of children allergic to peanuts is a significant problem in schools.


What Yang did was use a light system which directs pulsing concentrated bursts of light onto the peanut to modify the peanut allergenic proteins within. This system used xenon filled lamps.  Once the peanut proteins were modified, human antibodies could not recognize them as allergens and release histamines.


To make peanuts safe to eat, peanut allergens need to be eliminated below a certain threshold. Wade Yang is aiming to eliminate 99.9 percent of peanut allergens from the whole peanuts. For now though, he says that cutting the allergens from 150 mg of protein per peanut to below 1.5 mg, would make 95 percent of peanut allergy sufferers safe.


“This process proves that pulsed light can inactivate the peanut allergenic proteins and indicates that pulsed light has a great potential in peanut allergen mitigation,” Yang said.

Here is what happened in the laboratory......

Read the rest of the article at:

Could UV Light Cure Peanut Allergies

2 years ago

But what about the molds that are associated with peanuts and pistachios that are also causing allergic responses in people. Would that method also address this??? I'm wondering.

2 years ago

So good to hear about this help coming.

Nut And Seed Eater From A Way Back
2 years ago

When I was a kid I started eating pumpkin seeds on my own, after asking my mom if you could, as she was making a pumpkin pie. They are so good! I have always liked nuts and seeds, and just recently sent for Shelled Hemp Seed Hearts and Raw Cashew Butter. I haven't tried them yet, but when I do I'll let you know! Going to be looking for hints and recipes for both too on the web.

2 years ago

Good for all.

you will love the seeds.
2 years ago

Joan,I have been eating those hemp hearts every day in my morning cereal

(unsweetened Hemp milk as well) every day for a few years

it as full of omegas...

I also throw them into salad with toasted sea weed crumbles...among a lot of other things including sun dried goji berries..

2 years ago

until 30 years ago or so, people in the Middle East and North Africa, would eat pumpkin and sunflower seeds "all day" on the Street or in the market place, always have something in their pockets or in the car in a little receptacle; ladies sitting in the garden with their neighbours in the afternoon husking and eating all the time ...hard to imagine or believe for the reader here, but it´s part of the daily life there doubtless dating back to thousand years and more...they don´t even think of it´s becoming less with modern times...

in short, seldom did someone have white hair until the age of sixty and more and prostate was unknown, -proven-...

(well, while as far as prostate goes, 4 liters liquid a day keeps the devil away, mentioned just on the margin)...

--good topic-- 

2 years ago

hi Diana H.,

good to see you...always !

This post was modified from its original form on 21 Nov, 0:27
2 years ago

That's really interesting, I was wondering why my hair stop graying, I have my natural color , it seems to actually have stopped the Grey streaks all together. 

People actually compliment me on my "style", long dark hair to my waist with a few silver streaks running down the front like it was intentionally done that way.

I never figured it was  all the seeds I eat?

2 years ago

  incredible for your hair, tas!!

2 years ago

Yum, I need to try some of these recipes out! Rux that granola recipe looks so good!

2 years ago

I love nuts of all kinds, but basically the nuts in the south are  PECANS , love them, especially roasted with just a little bit of unhealthy butter and salt, NOT ALOT but just a little.

Now, my ignorant question of the day is what is a Chia seed and how does drinking the gel from the seed affect the body? When I think of chia seeds, I think of those cute little plant figurines LOL. Sorry 

2 years ago

Hello Diana....Well my weirdness doesn't stop at a party. I took these avocado seeds from the lady of the house because when I say I'm going to do something it may take a while for me to get around to it but I do do it :O) I had several small ones at home but so used to tossing them out they escaped me. Smells similar to nutmeg and a mildly bitter taste. I grated it so I wouldn't break the blender and I intend to mix this in a carrot mousse recipe I am working on. Don't forget to remove the seed coat and it turns a beautiful red upon exposure to air which washes off the hands. I'll let you know of any positive or adverse effects later. Tried to link my photo but not very successful.

This post was modified from its original form on 30 Nov, 10:14
2 years ago
I use to soak walnuts not a lot like this picture, only to eat as part of my breakfast.  Very healthy and I just it.      
2 years ago



2 years ago

I found the bulk bins at Sprouts and their weekly sales very helpful. Wednsedays are double add savings from the previous week and the current week and $0.05 are taken off for every cloth bag you use.

I like seeds
2 years ago

Bagels with sesame seeds are my favorite. I also love everything with poppy seeds. They are in several traditional Lithuanian meals.

I like sunflower seeds and pumpkin seeds as well. And I love a toasted seed mix with almonds my friend makes.

Oh, flax seeds are good too
2 years ago

In Lithuania we make a slightly salted dip from grinded flax seed to go with baked jacket potatoes. It's not a daily meal but people do that at least for a special Christmas Eve meal.

2 years ago

I will try some of the recipes.

2 years ago

I so enjoy nuts, really any kind of nut !!! and try my hardest to give some to the birds, along with peanuts to the squirrels, since they deserve to be fed too. My neighbor doesn't like feeding the squirrels, I just don't understand why. 

The lastest seeds I'm munching on are roasted pumpkin seeds with decreased salt. I also enjoy munching on cashew nuts, butter-roasted pecans, pistachios, and walnuts...walnuts taste so good in cookies. I do enjoy sesamee seeds, especially on toasted bread LOL. I love bread. But, that might be another subject.


This post was modified from its original form on 29 Jan, 15:59
2 years ago

Peanuts allergies are scary. I work with a person who's granddaughter is highly allergic to everything, especially peanuts. They take medication and the allergy shots to school for emergencies, and as a nurse, I discuss with the grandmother that they need to have an emergency kit with them at all times (especially her granddaughter, who's age appropriate to recognize signs if she is having trouble). The answer my colleagues and I receive from the grandmother, is "oh, we watch what she eats at all times", and "the school knows she has to be on a special diet". Now, I don't have a problem with that, however, who is to say, when you are out and about, what that young lady will put in her mouth without thinking to ask mom or grandma first?.....just a thought, since I found the note on peanut allergies and thought about my colleague.

2 years ago

Good information here and I am going to try soaking my almonds. TY

2 years ago

ever try birdseed and peanut butter? i had that when i was a kid. it was so good

Almond Milk
1 year ago

Very good article by Diana IF you buy ALMOND MILK!

Why I Don't Buy Almond Milk

I am one of the 65 percent of the world population that has trouble digesting lactose. It is estimated that up to 90 percent of the East Asian population can be lactose intolerant. There are therefore many of us looking for dairy-free, yet creamy, vegan alternatives.

Initially I began with soy milk as a dairy-free alternative, but soon realized it did not agree with me. I was thrilled to discover that almond milk tasted great in my smoothies, puddings, soups and sauces. Being a label reader, I made sure to get the unsweetened version and thought that the carrageenan in it was okay, as it is seaweed.

Like millions of other deceived consumers, I was drinking packaged almond milk believing it to be a ‘healthy alternative’ to cow’s milk. I soon realized that the best/healthiest alternative was to make my own.

5 Reasons I Do Not Buy Almond Milk

1. Very Few Almonds in Processed Almond Milk 

A half-gallon of almond milk (Silk or Almond Breeze, original, unsweetened) has 240 calories.
One pound of almonds has 2,624 calories. If you assume there are no other major sources of calories and nothing is removed, that means a whole half gallon carton of almond milk has less than handful of almonds (about 1.5 ounces).

1 year ago

Thank you for the good informationabout almond milk. I won't be buying it any more.

1 year ago
Are Cashews Good For You?

Cashews have a sweet aroma and a delicious taste. They are delightfully crunchy yet have a buttery texture.


This explains why these crescent-shaped nuts are found in so many exotic cuisines around the world. They add flavor, texture and nutrition to stir-fries, salads and curries. Cashews have become the third most consumed nut in the world.


4 Health Benefits of Cashews


1. Helps as an Anti-diabetic
Cashew extract has been found to be effective as an anti-diabetic according to a study at the University of Montreal (Canada) and the Université de Yaoundé (Cameroun). Diabetes affects almost 220 million people in the world and has been found to provoke heart and kidney problems.


2. Nutrients in Cashews Assists Memory

Delicious Cashew Recipes
1 year ago

If you love the sweet aroma and delightfully buttery and crunchy texture of cashews, here are my favorite recipes to enjoy! These dishes add the amazing Health Benefits of Cashews to your meals.


For the below recipes, find some fair trade cashews.


Let’s begin with a delicious meal inspired by Indian cuisine.

Cashew/Coconut Rice Pulao


Cashew and Coconut Rice Pulao


This pulao has a unique flavor because of the cardamom, fried cashews and sultanas. Coconut is added to give a nutty sweet flavor to the pulao. It is best to use ghee instead of vegetable oil as this also gives it a wonderful flavor unless you are vegan.



1 cup Brown Basmati Rice
1/2 tsp salt
1 tsp cardamom seeds (fresh from the pods)
1/2 tsp turmeric
1/2 tsp cinnamon powder
4 Tbsp desiccated coconut (unsweetened) or fresh grated coconut
1 tsp mustard seeds
1/4 – 1 tsp cayenne pepper* (optional)
2 Tbsp ghee
5 Tbsp cashews
3 Tbsp sultanas or raisins
2 1/4 cups water



1. Wash the rice under flowing water to remove any dust etc.
2. In a heavy skillet, add 1 Tbsp vegetable oil or ghee.
3. When the ghee becomes hot, add cashews and raisins.
4. Fry until the cashews are lightly browned.
5. Remove from the pan and put them on a paper towel so that the ghee is absorbed.
6. Again, keep the pan on heat, add 1 Tbsp ghee.
7. When the ghee becomes hot, add mustard seeds.
8. Then add cinnamon, pepper, cardamom seeds and coconut and fry until the coconut turns golden brown.
9. Add rice and turmeric, stir-fry for a few minutes.
10. Add water, salt and mix well.
11. Bring to a boil and reduce the heat to low.
12. Cover with a tight-fitting lid and cook for 50 – 55 minutes until the rice is tender and fluffy.
13. Remove from heat, transfer to a serving bowl and sprinkle fried cashews and raisins on top and serve hot.

* I never put the pepper in, but I know many people like their Indian food spicy.


Now for an Italian favorite.

Cashew Vegan Pesto


Cashew Vegan Pesto

This vegan pesto is easy to make and tastes great! Toss with pasta or serve with bread or crackers for an appetizer.

1 year ago
Why Do We Love Pecans so Much?

Grab a handful of delicious gourmet pecans to celebrate National Pecan Month. Sure, pecan pie tastes amazing, but we can get the wonderful health benefits of pecans into our bodies in other ways too!


The name pecan is an Algonquian word which means “a nut requiring a stone to crack.” The pecan is not really a nut; it is technically a fruit with a single stone or pit, surrounded by a husk.

Gourmet Pecans

Gourmet Pecans


Health Benefits of Pecans:

Good for Heart Health

Pecans are rich in one form of vitamin E, gamma tocopherol, which has been found to be helpful in preventing coronary heart disease.


Lower Cholesterol

11 months ago
Decadently Delicious Pecan Recipes

Pecans are so divinely delicious. Let’s celebrate National Pecan Month and enjoy the wonderful health benefits of pecans with these five tasty recipes that are very simple to make.  Learn more about the health benefits here: Why Do We Love Pecans So Much?


All the pecan recipes here are vegan and gluten free. Only small amounts of healthy sugars are used in the sweet recipes.

Arugula Pecan Salad

Arugula Pecan Salad

Salads are always a good idea, and when you add a few pecans…..Yum!


1 pound fresh Arugula
1/4 cup pecans, roasted till golden
10 small tomatoes, sliced in half
1 medium avocado, chopped
2 Tbsp. Lemon juice
1/4 cup olive oil
1/4 tsp Himalayan Salt
Few drops of light stevia (optional)



1. Wash and pat dry arugula with paper towels or spin dry.
2. Combine lemon juice, oil, stevia and Soya sauce or Braggs in large bowl.
3. Now, toss all ingredients with dressing.
4. Serve and enjoy.

Millet Pecan Vegan Coconut Pudding


Millet Pecan Vegan Coconut Pudding (Sugarless)

Read more: Delicious Pecan-Recipesl

10 months ago

As a Vegetarian, nuts and seeds are definitely important in my diet. I'm going to check out some of those recipes!!

7 months ago
Behold The Small But Mighty Sunflower Seed

Sunflowers are beautiful flowers with an abundance of nutritional seeds. They may be small, but sunflower seeds are a dense source of nutrients and full of extraordinary health benefits.


Sunflower Seed Nutrition

This is what half a cup of husked sunflower seeds gives you in terms of daily requirement.

See full details at Nutrition Data.

  • An excellent source of vitamin E.
  • A great source of vitamin B1 (69 percent) and manganese (68 percent).
  • A good source of copper (63 percent) and magnesium (57 percent).
  • Good source of folate (B vitamin).
  • Good source of protein (29 percent).
  • Also a good source of fiber, selenium, phosphorus, vitamin B6, niacin and iron.
Raw hulled sunflower seeds


6 Health Benefits of Sunflower Seeds


Maintains Young and Healthy Skin

Sunflower seeds are abundant in vitamin E which is vital for the care of healthy skin by keeping it hydrated and preventing damage created by the sun and pollution. Studies on dogs have shown that sunflower seeds and flax seeds helped to keep their skin and fur healthy and free from signs of damage even as they aged. Researchers believe that aging humans could have the same benefits.


Helps Lower Cholesterol
Read more

7 Delicious Sunflower Seed Recipes
7 months ago

Beautiful sunflowers  give us an array of food from sunflower sprouts and buds to an abundance of tasty sunflower seeds. The whole flower and the seeds are very nutritious. So let’s make some tasty snacks and meals with them.


Buying the best sunflower seeds

Sunflower seeds come either shelled or unshelled. They are usually available in prepackaged or in bulk bins (make sure that the bins are covered and that the store has a good product turnover) as you want fresh seeds.


Unshelled seeds should not be broken or dirty and be firm and not limp.

Shelled seeds can easily go rancid so make sure they do not have a yellow color. If you are getting them from a bulk bin, smell them to find out if they are fresh.


Storing Sunflower Seeds

Sunflower seeds can easily go rancid because of their high fat content, so it’s best to store them in a jar with a lid in the refrigerator. It is possible to store them in the freezer since the cold temperature will not greatly affect their flavor or texture..

Ok, let’s start doing some fun things with these sunflower seeds. Here are seven of my recipes.

Sunflower seeds

Toasted Sunflower Seeds


I like to make lots of these and keep them around for sprinkling on salads, steamed vegetables or on a grain like brown rice or quinoa. This is very simple as long as you stir them consistently.



2 cups sunflower seeds
Large frying pan
Big wooden spoon



  1. Dry roast sunflower seeds in frying pan until golden brown.
  2. Stir continuously to avoid burning them.
  3. When the seeds start to brown turn the heat down to low, stirring them constantly until the majority of the seeds are a light to medium golden brown or to your preference.
  4. Remove pan from heat and take the seeds out right away to stop them from browning.
Healthy Carrot Salad with Black Currants and Sunflower Seeds

Healthy Carrot Salad with Black Currants and Sunflower Seeds

For the rest of the recipes: 7 Delicious Sunflower Seed Recipes

2 months ago
Hazelnuts are a Powerfood

Crunchy hazelnuts with their sweet nutty flavor will transform your baking and chocolate into something extraordinary.  These nutritious nuts also provide an abundance of health benefits.


  • Good for Brain Health
    Hazelnuts are full of vitamin E, which support healthy brain activity. One serving of hazelnuts provides your entire daily dose of manganese, which supports healthy brain and nervous system function.

    They also aid memory and can lower anxiety according to a study by Nutritional Neuroscience.
  • Good for Heart Health
    A hazelnut-enriched diet lowered LDL cholesterol and reduced inflammation in cholesterol prone adult men in studies done by the American Society for Nutrition.

    A six-week study showed that eating nuts improved blood lipids. “An excess amount of blood lipids can cause fat deposits in your artery walls, increasing your risk for heart disease,” states the National Kidney Foundation.
    The American Heart Association recommends that most of the daily fats consumed should be monounsaturated fats, such as those found in hazelnuts.
  • Helps Lower Weight
    People who ate a high amount of tree nuts demonstrated increased weight loss due to a rise in metabolism in this study.
  • Lower Risk for Diabetes
    Nut consumption was correlated with a decrease in heart disease and Type 2 diabetes in a Louisiana State University study.
  • Helps Fight Cancer
    Hazelnuts contain phytosterol, which has been found to reduce the risk of cancer in the lungsstomachovaries and breasts. Learn how Cancer survivors with poor eating habits create a high health risk.


Here is the full article:

Make Dessert Healthy with Hazelnuts
2 months ago


I love the cashew pesto.  Here we have it and they call it Basil n  Cashew Pesto and in it as well is Parmesan cheese. I'm sure it's the dry Parmeson cheese.

I decided to make is and it was really quite easy to make. The one I buy hasn't got all the hmm?things in it so I buy it now instead. It's good on nearly anything and swirled in pasta is good or just a dip with a cracker or use raw carrot sticks and that's yummy too.

There are others but this is one I really like. 

2 months ago
  1. 2 cups fresh basil leaves, packed (can sub half the basil leaves with baby spinach)
  2. 1/2 cup freshly grated Romano or Parmesan-Reggiano cheese (about 2 ounces)
  3. 1/2 cup extra virgin olive oil.
  4. 1/3 cup pine nuts (can sub chopped walnuts)
  5. 3 garlic cloves, minced (about 3 teaspoons) › recipes › fresh...
2 months ago

Yum Annie!

I make a similar pesto and leave out the cheese and use nutritional yeast for extra flavour.

More about hazelnuts
2 months ago

Hazelnuts contain fats, making them high in calories (424 calories in half a cup of whole hazelnuts), but they also have many valuable nutrients, making them good for you in moderation.


Half a cup of whole hazelnuts contain good 10.1g protein, and very high daily requirement levels of 208 percent manganese, 58 percent copper, and 50 percent vitamin E.  They are high in B vitamins and many other minerals. Also, they contain the highest amounts of important polyphenols with high levels of antioxidant capabilities among all the nut varieties.Here are all the facts about Hazelnut nutrition.


How to Select Hazelnuts

Hazelnuts are available year round. In stores, several different forms of hazelnuts can be sold, such as shelled, unshelled, salted, sweetened or ground. Try to buy unshelled (with the outer shell) raw nuts instead of processed ones.

Best to choose raw unshelled hazelnuts; they should be bright brown-yellow color, compact and uniform in size.


Shelled ones should not have any surface cracks, mold or rancid smell. They will be plump, heavy and crisp with the skin remaining without holes or cracks and tight skin intact.


Tips for eating or cooking

  • Try them roasted and salted.
  • Add hazelnuts to your salads and vegetables.
  • A great addition to chocolates, cookies and cakes.
Pear Hazelnut Crumble

Pear Hazelnut Crumble


Yummy Hazelnut Recipes:

Pear Hazelnut Crumble

Sweet Hazelnut Balls

3 weeks ago
5 Amazing Health Benefits of Brazil Nuts

Brazil nuts, with their creamy texture, are a tasty snack with numerous health benefits. Studies have shown them to help lower cholesterol, have anticancer nutrients, improve thyroid function and even improve mood.


Brazil Nuts Are Very High in Selenium

The trace element selenium is essential for thyroid hormone metabolism and fighting inflammation. It fights infection and protects the body from oxidative damage and DNA synthesis.


It is found in many foods, but Brazil nuts have the highest amount of selenium of any food. Just one nut contains 95.9mcg which is 137 percent of your daily requirement.


Brazil nuts are high in protein, magnesium, ellagic acid, calcium, iron, zinc, and are one of the best natural dietary sources of selenium. Learn about what one nut contains.


We have all heard that an apple a day will keep the doctor away, but perhaps a Brazil nut a day will help, too.


Note: Selenium can build up in your body and can even be unsafe in extreme amounts. As a snack, we can eat one to six per day but really one or two is enough and safest.

Brazil nuts

5 Health Benefits of Brazil Nuts
Read about the 5 Health Benefits


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