Recipes

Nuts to You
Nutritious and Delicious, it's time to go nuts

by Heather Berry

Few things that taste good are good for you -— but nuts are one exception to the rule. Granted, you might rather eat them in Ben & Jerry’s Pistachio-Pistachio ice cream, but you might like trying other ways to eat the tasty morsels.

The Food and Drug Administration reports that eating 1.5 ounces of nuts every day may help reduce the risk of heart disease (since nuts help lower the level of bad cholesterol, called LDL).

So the next time you’re cruising the snack aisle at the store, skip the cookies and fill your cart with some of these good-for-you nuts:

• Walnuts — Rich in omega-3 fatty acid ALA, walnuts can help reduce the risk of heart disease, cancer, stroke, diabetes and high blood pressure. They may also decrease inflammation that can lead to artery damage and the breakdown of bone.

• Almonds — A cholesterol-lowering, heart-healthy snack, one serving provides 35 percent of the daily value of vitamin E, which can help protect against some cancers and other diseases like Alzheimer’s

• Pecans — These Southern favorites are among the top 15 sources of antioxidants among all foods and are said to lower cholesterol by decreasing LDL build-up in the arteries. They also have extremely high levels of the plant chemical phytoserols, which offer a great defense against cardiovascular disease

• Peanuts (We’re not talking salted here, OK?) — Packed with protein, peanuts also contain a natural chemical called resveratrol, which experts say fends off heart disease.

• Hazelnuts — If you’re an expectant mother, this nut’s for you. Curb your cravings with a handful of folate-filled hazelnuts and help reduce your risk of birth defects. Even if you’re not expecting, the B vitamins in hazelnuts help ward off cancer, depression and heart disease, while doses of calcium, magnesium and potassium can reduce blood pressure.

February 2010 Recipes
Macadamia Meltaways • Nutty Stuffed Chops •
Fresh Pear Bread • Nuttin' Wild Rice • Crusted Tilapia