“All About Nuts & Seeds” Part One (Cashews, Chia and Chestnuts!)

Hi everyone! Happy Wednesday and welcome back! I trust you are enjoying the change of seasons and staying safe and well! Tonight we move into Part One of the series “All About Nuts & Seeds”! Before we begin, I wanted to say thank you for the great interest in last week’s post that was the intro to this series! I had some neat conversations with some of you. One I wanted to share comes from a fellow blogger “Optimal Health” about Macadamia Nuts. “I agree that nuts and seeds confer significant health benefits. For instance, macadamia nuts have the highest content of monounsaturated fats when compared to other types of nuts. The high content of monounsaturated fats can be very beneficial when it comes to improving heart health and reducing the risk of developing cardiovascular disease.” Since I will not cover macadamia nuts, I thought this was a wonderful tidbit and they gave me permission to pass onto you all! Take time to stop by their blog at https://optimalhealth62214175.wordpress.com!

Tonight we will feature cashews, chestnuts and chia seeds!

Cashews are grown primarily in India and they are high in iron, potassium, magnesium, vitamin A and fat (and my favorite nut to eat!) Something interesting I learned in my Natural Health Consultant studies is that the shell of this plant, a relative of sumac and poison ivy, contains a caustic, toxic resin that can blister human skin, so cashews are available in the consumer marketplace shelled. A one-ounce serving contains 7.7 grams of monounsaturated fatty acids, 2.2 grams of polyunsaturated fatty acids, and only 2.5 grams of saturated fat. The distinctive flavor of the cashew is a robust addition to main dishes, vegetables, bread and dessert recipes. Key nutrients in cashews include protein, fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, selenium, vitamin B, niacin, folate and vitamin E. They are high in monounsaturated fatty acids, and contain essential amino acids.

Chestnuts are good raw, boiled, and roasted. The European chestnut is lowest in fat content of any nut. Not to be confused with the Chinese water chestnut, which is a tuber of a marsh plant, chestnuts are a good source of vitamin B, vitamin C, and folate. They are a low-fat nut snack that can provide distinctive flavor and texture in cooking or salad preparation. Flour made from chestnuts is used to make bread in Italy. Key nutrients in chestnuts include protein, fiber, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium, vitamin C, riboflavin, niacin, folate, vitamin E, and serine.

Chia seeds have a history as a nutritious flavoring for soups and beverages. They were used by ancient mountain and desert-dwelling Native American civilizations. The Aztecs used carbohydrate-rich chia seeds as an energy booster. The tiny black seeds are also high in protein and may be sprinkled on foods whole or ground in a blender. The two varieties of chia, native to California and Mexico, respectively, add flavor and nutrients to cottage cheese, sandwiches, soups and salads. Adding chia to protein or fiber drinks can help stimulate bowel function. Key nutrients in chia seeds include protein, fiber, calcium, iron, magnesium, phosphorus, sodium, zinc, copper, selenium, vitamin C, vitamin A, folate, vitamin E, amino acids, ferulic acid, serine, vanillic acid.

RECIPES:

Vegan Cashew Alfredo Sauce. Take 1 cup of raw, unsalted cashews, 1 1/2 cups of water, 1 cup of unsweetened almond milk, 1/4 cup of water or as needed, 2 tablespoons minced fresh garlic, 2 tablespoons nutritional yeast, 1 tablespoon of lemon juice, 1 teaspoon of sea salt, and 1 teaspoon ground black pepper. Soak cashews in 1 1/2 cups of water until softened in a bowl, as least 20 minutes. Drain water, add almond milk. Blend mixture in an electric blender or food processor until smooth, 30 seconds to 1 minute. Add water until sauce is slightly thinner than you want it for the final product, as it thickens when heated. Add garlic, nutritional yeast, lemon juice, salt and pepper. Blend until smooth. Pour mixture into a saucepan. Heat on medium-low heat, stirring occasionally until heated through and desired thickness is achieved, about 5 minutes. You can add additional water or almond milk if sauce becomes too thick. (Variation: Soy milk can be used instead of almond milk! )

Coconut Chia Protein Pancakes.

• 1⁄4 cup gluten free all purpose flour
• 2 tablespoons coconut flour
• 3 tablespoons vanilla whey protein powder
• 1⁄2 teaspoon baking powder
• pinch of sea salt
• 1 tablespoon chia seeds
• 1 tablespoon coconut flakes
• 1 egg
• 4 tablespoons almond milk

1. Combine all the dry ingredients in a bowl. Then add wet ingredients and stir together.
2. Heat a pan and coat with coconut oil. Pour 2 tbsp of batter to form each pancake.
3. Cook a few minutes. Once it starts to bubble on top, flip and cook an additional minute or two.

Raspberry Banana Chia Smoothie. Take 1 cup of vanilla or chocolate flavored non-dairy milk, 1 tablespoon of chia seeds, 1/4 cup of frozen raspberries, 1 frozen banana half, and a sugar-free sweetener of choice to taste if desired. Combine milk and chia seeds in a blender. Let sit for 5 minutes. Add raspberries and banana half and blend until smooth. Taste and add sweetener if desired.

Enjoy tonight’s post! Have a safe and wonderful rest of your week. Next Wednesday will be part two of this series all about flax seeds, peanuts, pecans and walnuts!

“CHANGE IS INEVITABLE BUT PERSONAL GROWTH IS A CHOICE.”