Last week I had a blast when its been decided to replace all the junk food ( chocolate, biscuits, croissants, muffins ) from the kitchen snacks shelf with healthy choices . So we took all the sweets and muffins and hide them in the cupboard. Love the new look of the snacks shelf now , its fresh and colorful without any shiny chocolate packages . We have lots of row nuts , fruits, cereals bars and dried fruits . The best thing is that people are happy and less tempted to even open the cupboard to reach for a chocolate bar or short bread and I am happy to see this happening .
I put together nice info about the benefits of the row nuts and dried fruits in this post and I have also a nice desert recipe made of this two ingredients for who decide to mixed them and have something healthy in a plate .
Nuts and Seeds
Nuts are very healthy and nutritious. In addition to being excellent sources of protein, nuts and seeds have many other benefits such as vitamins, minerals, fiber, and other chemicals that may prevent cancer and heart disease. Although many people are hesitant to eat nuts because they are high in fat, eating nuts can provide a sense of fullness or satisfaction that actually causes you to eat less of other high-calorie, high fat foods. Additionally, nuts are high in essential amino acids and healthy fats, making them an important part of any vegan or vegetarian's diet.
The world's healthiest nuts and seeds include:
Almonds – Almonds are a good source of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus. Almonds are also concentrated in protein; a quarter-cup contains more protein than the typical egg. Although one-quarter cup of almonds contains about 18 grams of fat, most of it (11 grams) is heart-healthy monounsaturated fat. Eating almonds can lower bad cholesterol, reduce the risk of heart disease, provide protection against cardiovascular disease and diabetes, boost energy, and help prevent gallstones. Whole almonds (with skins) provide the most heart-healthy benefits.
Cashews – Cashews are high in antioxidants and have a lower fat content than most other nuts; additionally, 75 percent of their fat is unsaturated fatty acids. Cashews are also a good source of monounsaturated fats, copper, and a good source of magnesium and phosphorous. Eating cashews promotes good cardiovascular health, even in individuals with diabetes.
Flaxseeds – Flaxseeds, also known as linseeds, are an excellent source of omega-3 fatty acids. Flaxseeds may provide anti-inflammatory benefits, protect your bones, and protect against heart disease, breast cancer, and diabetes. Eating flaxseeds also lowers blood pressure in men with high cholesterol. Flaxseeds are also rich in fiber and manganese and are a good source of folate, vitamin B6 (pyridoxine), magnesium, phosphorous, and copper, and lignan phytonutrients. You'll need to grind them up first (or purchase ground flaxseed) to gain the most nutritional benefits.
Peanuts – Peanuts are a good source of heart-healthy monosaturated fat, flavonoid (resveratrol), antioxidants, phytosterols, phytic acid (inositol hexaphosphate), and folic acid, making them heart-healthy, a good way to reduce your risk of stroke, and possibly even cancer. Peanuts are also a good source of vitamin B3 (niacin), folate, copper, manganese, and protein, and are a significant source of resveratrol, a chemical studied for potential anti-aging effects.. Peanuts and peanut butter may also help prevent gallstones and protect against Alzheimer's disease. It wise to ensure that peanuts, especially raw ones, are stored in a cool, dry, environment (such as a refrigerator or freezer), as an extremely toxic and highly dangerous fungus (aflatoxin) can easily grow on peanuts when the temperature is between 86-96°F (30-36°C) and humidity is high.
Pumpkin seeds / pepitas – Eating the green, hulled, pumpkin seeds (also called pepitas) may promote prostate health, protection for men's bones, anti-inflammatory benefits for those with arthritis, and help lower cholesterol. Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.
Sesame seeds – Sesame seeds and tahini are rich in beneficial minerals. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats. They contain powerful antioxidants called lignans, which are also anti-carcinogenic. They also contain phytosterols, which block cholesterol production. Sesame contains one lignan unique to it called sesamin. Eating sesame seeds may help lower cholesterol, provide relief for rheumatoid arthritis, and support vascular and respiratory health. The nutrients of sesame seeds are better absorbed if they are ground or pulverized before consumption.
Sunflower seeds – Eating sunflower seeds may help provide anti-inflammatory and cardiovascular benefits, lower cholesterol, and prevent cancer. Sunflower seeds are an excellent source of vitamin E. Sunflower seeds are also an excellent source of linoleic acid (an essential fatty acid), dietary fiber, protein, and minerals such as magnesium and selenium, and are high in cholesterol-lowering phytosterols.
Walnuts – Walnuts are an excellent source of omega-3 essential fatty acids. Walnuts are also a good source of manganese, and copper. Walnuts are also an important source of healthy (monounsaturated) fats. Eating walnuts may benefit your cardiovascular system, improve cholesterol in individuals with type 2 diabetes, help brain functions, protect bone health, and help prevent gallstones. Walnuts also have bio-available melatonin, which helps regulate sleep. A new study published in the Journal of the American College of Cardiology (Oct. 17, 2006) found that eating walnuts after a meal high in unhealthy fats can reduce the damaging effects of such fats on blood vessels. Walnuts also contain l-arginine, which is an essential amino acid that the body uses to produce nitric oxide, necessary for keeping blood vessels flexible.
Resources
- "Back to Basics: Nuts and Seeds" by BBC Food
- The New Four Food Group by Physicians Committee for Responsible Medicine (PCRM)
- "Nuts and Seeds – Nature's Powerhouses" by Allison Anton
- World's Healthiest Foods List by the George Mateljan Foundation
- Vegan Food Pyramid by ChooseVeg.com
Dried Fruits
Eat a variety of dried fruit to get the benefits of different nutrients. Dried apricots are the highest in potassium and sodium. Dried bananas are richest in magnesium. Most dried fruit is high in fiber, but figs take the lead with 5 g per 1/4 cup -- 20 percent of the recommended daily intake of 25 g. Figs and apricots are tied for first place as all-around most nutritious dried fruits.
Vitamins
Dried fruit contains a significant amount of vitamins and minerals. Apricots, prunes, raisins and figs offer some of the greatest benefits. Dried apricots provide a significant amount of beta carotene and potassium and dried figs offer potassium and calcium. However, prunes really steal the show with a host of vitamins and minerals: calcium, iron, Vitamins A and E and trace amounts of zinc and niacin. Overall dried fruits maintain much of the same vitamins and minerals that are found in fresh fruits. The exception to this is Vitamin C, which is found in many fruits but is reduced by 80 percent in the dehydrating process.
Antioxidants
Antioxidants have been the buzz word for the last decade, but you don't need to reach for a special drink to get them. Dried fruit is chock full of these natural chemicals that scour the body cleaning up oxidative damage caused by diet, lifestyle and environmental factors. Antioxidants offer powerful cancer fighting benefits as well. Other antioxidant-rich dried fruits include plums, cranberries, dates, goji berries and blueberries.
Read more: http://www.livestrong.com/article/486779-the-efficacy-of-vitamins-in-dried-fruit/#ixzz1qgw07J8H
Read more: http://www.livestrong.com/article/486779-the-efficacy-of-vitamins-in-dried-fruit/#ixzz1qgw07J8H
Simple Row Vegan Recipe with dried fruits and nuts
Ok , this is the fun part in this recipe ... I really dont know the quantity we suppose to have , I guess it is up to how it looks at the end we will know what and how much to add .
So we get a good strong blender and we put dried soaked appricots, dates and raisins. Also we add soaked row almonds and row pistachio . Lemon juice and cinnamon powder . All mixed and see what you get J well to save you ,,,, I will tell you that if its to dry you can add some honey and if its to soft you can add some nuts not soaked or some oat meal . So what wewant is to have a sticky composition so that we will be able to do small balls that we will trow in a bowl with coconut powder or cocoa powder .
This is it !!!
Enjoy !!!
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