Dear friends,
This month--I'm GOING NUTS with a look at raw nuts and nut butters. Recipes? Of course! From satisfying salads to craveable cookies. Grab your napkin!
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Harvest Season
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As Summer turns to Autumn, farmers are harvesting a new crop of seasonal fruits and veggies for raw food fans to enjoy. And nothing goes better with fall favorites like spinach, apples, and pears than nuts...a good source of protein and healthy fats and the 'star' of the articles in this month's newsletter.
This is also back-to-school season and I invite you to be my student anytime by simply visiting my online video library.
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Enjoy Nuts 'Straight Up"
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Going Nuts for Raw Nuts
Do you avoid nuts because you've heard that they were high in fat and calories? What you heard is true...but it's not the whole story. Most nuts are roasted to extend their shelf life, and roasting transforms the good Omega oils in nuts into a form of fat that isn't healthy.
But raw nuts aren't exposed to high heat and retain their natural nutritional goodness. They're good for you...in moderation. An ounce of raw nuts enjoyed 'straight' up equals: 20-25 almonds (164 cals.), 8-10 raw walnut halves (210 cals.), or about 49 pistachios (157).
So limit yourself to a just a couple of ounces per day because they are high in calories.
During the fall, I frequently toss my 'straight up' nuts into a flavorful Harvest Salad. Mine is made with red leaf lettuce, apples or pears, a tasty apple vinaigrette and pecans...though you can substitute whatever nut you like best.
You'll be amazed at how this light, crunchy salad tames your appetite and keeps you satisfied for hours.
Click here for the recipe.
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Going Nuts for Pistachio Cookies
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In the majority of cookie recipes, nuts are low down on the ingredient list, something tossed in at the last minute to add some crunch. But in my in Lemon-Cranberry-Pistachio Cookies, almonds and pistachios, along with pitted medjool dates and a little lemon zest form the actual dough.
As the name suggests, cranberries are part of the recipe, too. You add a quarter cup of dried cranberries towards the end of the mixing process. Dried cranberries add a sweet-tart flavor and their bright redness helps make this nutty cookie an attractive addition to a winter holiday dessert table.
Those holidays are just around the corner, so click here for the recipe.
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I've got more interesting raw food news to share with you next month about root veggies, including a terrific recipe for a 'spooky' Halloween pumpkin pie... made without pumpkin...that's scary good!
This newsletter will be back next month, but I hope we'll be in touch before then. I especially encourage you to add your thoughts to the discussion and join the raw food conversation on my blog and elsewhere on my website.
See you there!
Jenny Cornbleet
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Protein in Your Pocket
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Hunger can strike at any time, but there's an easy way to satisfy your appetite even when you're far from home. If you're someone who enjoys eating peanut butter off a spoon, try carrying single serving raw nut butter with you.
Nut butters can be enjoyed as a satisfying spread combined with fruits or vegetables. Try a banana or a stalk of celery spread with almond butter and topped with a few raisins. (I call this 'ants on a log' and kids love it!)
Or make an apple "sandwich." Slice an apple thinly crosswise, removing the seeds/core with a paring knife. Spread one apple slice with almond or cashew butter and top with a second slice. Delectable!
Raw nut butters in single serving size are widely available, but if you're having trouble finding them where you live...
Click here to order online
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