Fats are one of the unsung heroes in the world of nutrition. Nuts rank at the top of the chart when it comes to healthy fats

health benefits of nuts

Unless you’ve been living under a rock for the last five years you know nuts are good for you. Although they each have a slightly different nutrient profile they have a few common denominators. First of all, they are packed with unsaturated fats (this is v good).

full of fiber

We love fiber. Nuts are a great source of insoluble fiber which will help move food through the digestive tract and acts as a bulking agent in your stool. Aka: it will help you have nicely formed poops.

unsaturated fat

These are the good fats. Nuts are full of monounsaturated and polyunsaturated fats which lower LDL (low-density lipoproteins). Unsaturated fats = lowers cholesterol.

manganese

This mineral is in high quantities in most nuts. Manganese does a great deal for the body such as helping the body form connective tissue (this stuff holds you together), bone formation, blood clotting factors, and helps to generate sex hormones. See, it’s important. Manganese also helps in carbohydrate metabolism, blood sugar regulation, and calcium absorption.

l-arginine

L-arginine is an amino acid that is used in the biosynthesis of proteins. It also plays an important role in reducing arterial plaque buildup, platelet clumping, and increasing blood flow through your arteries. You can see why it’s an important factor for our immune system and wound healing.

ALMONDS

vitamin E 37%
manganese 32%
magnesium 19%

BRAZIL NUTS

selenium 774%
magnesium 27%
copper 25%

CASHEWS

copper 31%
manganese 23%
magnesium 20%

HAZLENUTS

manganese 86%
copper 24%
vitamin E 21%

MACADAMIA NUTS

manganese 58%
niacin 19%
magnesium 12%

PEANUTS

manganese 29%
niacin 19%
magnesium 12%

PECANS

manganese 63%
copper 17%
thiamin 12%

PINE NUTS

manganese 123%
copper 19%
vitamin K 19%

PISTACHIOS

copper 19%
vitamin B6 18%
manganese 18%

WALNUTS

manganese 48%
copper 22%
magnesium 11%

nuts and phytic acid

WHAT IS PHYTIC ACID?

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SOAKING AND ACTIVATING NUTS

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ROASTING NUTS FOR NUT BUTTERS

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buying and storing nuts

GUIDE TO BUYING NUT MILK:

I know it’s difficult to make nut milk look appetizing on store shelves. The liquid separates and the color is lackluster. Thickening agents are added to make the texture like that of regular milk (hello carrageenan) and sugar is the only way to make quinoa taste sweet in your cereal. If you’re looking for a dairy milk alternative I always advocate making your own nut milk at home, but if you’re in a pinch these are three rules I live by when picking up a vegan milk alternative.

• Avoid carrageenan on the ingredient list

• Less than ___ grams of sugar per serving

• Pick the product with the fewest ingredients

GUIDE TO BUYING NUT BUTTER: 

Always flip straight to the ingredient list when buying nut butter. (Are you starting to sense some redundancy in my shopping tips?) Generally, there should only be one ingredient on that list, the nut itself. Sometimes companies add a little salt which I can tolerate since I do it when I make my own nut butter, but make sure the salt is not excessive. Each serving of nut butter should not exceed ___ grams of salt. If the nut butter has any added oils or sweeteners it’s a hard pass on that product.

• Nuts should be the only ingredient

• If there is salt < ___ grams per serving

• Avoid additives such as oils and sweeteners

GUIDE TO BUYING WHOLE NUTS:

When buying nuts its very simple. Just buy the nut. Forget the packaged products that offer a hint of honey or lightly roasted and salted snacks. Often times the front of product packaging is quite deceiving. There can be a lot of extra additives lurking in the ingredient list. Always turn to the back of the package and look at the list. Buying raw nuts allows you to have a blank canvas for all of your nut recipe needs. Making nut milk from roasted salted almonds isn’t going to cut it, trust me I’ve tried.

• Raw or unroasted varieties

• Unsalted

• No added sweeteners or flavoring agents

how to make nut milk

1. soak

Nuts contain enzyme inhibitors and phytonutrients that keep them from germinating or molding before they are ready to sprout and grow into plants. It’s basically natures way of protecting the nuts.

Unfortunately, these same enzyme inhibitors prevent us from properly absorbing and assimilating all the nutrients found in nuts. This is precisely why it’s recommended to soak and sprout nuts before consuming them. Soaking nuts starts the sprouting process and when you rinse the water you can slightly reduce the phytonutrients.

Basically soaking and sprouting nuts helps our bodies to absorb more nutrients.

Instructions: soak 2 cups of nuts 6-8 hours with the exception of cashews which only need a few hours of soak time otherwise they will become slimy.

2. rinse

Along with enzyme inhibitors and phytonutrients, there is likely dirt sitting in your soaking water.

Drain the water the nuts were soaking in and rinse them off in a strainer.

Make sure you don’t use this water for blending as it will alter the taste of your nut milk.

3. blend

There are always ingredients that make up my nut milk recipes:

  1. nuts                            2 cups
  2. water                         3 cups
  3. sweetener                 1 T maple syrup or 2 dates
  4. fat                              1 T coconut oil
  5. sea salt                      a pinch

The nuts and water for obvious reasons, along with a teaspoon or two of maple syrup (or a couple dates), a tablespoon of coconut oil, and a pinch of sea salt.

4. strain

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how to make nut butter

Step 1

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Step 2

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Step 3

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Step 4

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2018-04-03T17:32:26+00:00