Nuts about nuts!

 

Nuts about nuts!

As far as my childhood memory stretches, there is not even a fague memory of nuts being a daily snack. Nuts weren’t on the shopping list, but were kept for special occasions. We often had peanut butter sandwiches, and salted cashews were off limits and belonged to my dad! He ate it very sparingly and it was something to be savoured.

I have fond memories of my gran setting out pecan halves before and during Christmas festivities, and having pecan nuts in her freezer that was kept for baking. I’m not even going to go into the bottle of Nutella that was always standing on the cupboard shelf oh so proudly.

Some of my best memories are of eating warm, caramelised almonds in an icy cold Germany. It was as if I had discovered a treasure. I found them on the streets of Boston a few years later. Aaah, and the smell of roasted chestnuts in Portugal that was served in a paper wrapper…

Now let’s fast forward to today. An assortment of nuts is widely available. If they are not found in your shops, then you can order them online from basically anywhere in the world. Nut milks, nut flours, in meal plans, as substitutes, in many recipes, in trail mixes.

I have yet to try the Barukas nut! This is seen as the super nut of the Savannah, and is found in a remote area of South America. Now every nut has its claim to fame. According to its nutritional chart it is seen as one of the healthiest nuts on the planet. It is very low in calories, very high in plant protein, high in fibre and with an extremely high anti-oxidant level. It apparently has the taste of between a peanut, almond and popcorn with a hint of sweetness in between.

Darin Olien, a superfood hunter and star of the Netflix series “Down to Earth” also starring Zac Efron, is the driving force behind this peculiar nut. Fires are purposefully lit in these areas where these Barucas grow, destroying these plantations, to make way for new agricultural farming practices. Now for every 5 pounds of Barukas nuts that you order from his online shop, they will be planting a tree in the wild. You can have a look at their short video on their website barukas.com

Peanuts:

These are actually a legume that originated in South America. They are rich in protein and fat, and is an excellent source of vitamins and minerals. It is fairly high in calories, but the combination of nutrients make you feel fuller for longer. Sugar free peanut butter is a staple in our house! It does however leave an acidic residue in the body. The peanut is definitely an affordable nut that can be incorporated in many dishes and sauces or enjoyed on its own.

Almonds:

Almonds have taken the world by storm. Almond milk, almond flour and almond butter are now freely available. We personally love to have a big bag in our cupboard to add to smoothies, chopped up in our Verlorenkloof yoghurt and to make milk when we want to. Shop bought milk cannot be compared to the creamy consistency and frothiness of this delicious homemade milk. We like to add a touch of pink salt and vanilla to ours.

The almond can be enjoyed raw or roasted. It helps to lower cholesterol, it is one of the best brain foods, it leaves an alkaline residue in the blood, improves memory, and is excellent for building strong bones and teeth. Topping it all off by saying that the vit. E content is good for your skin, that’s why the oil is added to many cosmetic products. The almond is seen as a symbol of hope in the Bible, as well as an object of value. No wonder it is on everyone’s lips!

Brazil nuts:

Brazil says ;“Go big or go home”! This is one of the biggest nuts that I have seen. It is primarily harvested in the wild by local people. This sweet and nutritious nut is topping the charts with its selenium and anti-oxidant levels. It is an excellent source of B-complex vitamins and also helps to balance hormones. The Brazil nut provides protein and calories for many tribal, rural and urban Brazilians. Ladies, take out your party dresses, this one’s for you!

Hazelnuts:

Hazelnuts can leave you dreamy and hazy. Think nut-filled chocolate slabs and Nutella. We make our own by roasting the nuts, then shelling them by rubbing them together in a clean dish towel. Process into a course meal. Add cocoa powder, a little plant-based milk, melted coconut oil and a sweetener of choice. Continue processing until thick and creamy.  These are packed with vitamins, minerals, anti-oxidant compounds and healthy fats.

Macadamia nuts:

These beauties are my personal favourite! For the best vegan soft serve ice-cream made with macadamias and dates, go to Summerfields in Hazyview, Mpumalanga. https://summerfields.co.za

This nut is native to Australia, and is also grown in places such as Hawaii and Mpumalanga, South Africa. It is high in good fats which tells you why it makes such beautiful, buttery ice-cream. Macadamias are high in minerals and protein, which makes it excellent for blood sugar control. It has a good vitamin E content, helps to reduce inflammation and oxidative stress. Made for melting moments, don’t you think?

Chestnuts:

This nut is grown in Portugal and is as diverse as its culture. Boiled or roasted, savoury or sweet. The Chestnut can be whatever you want it to be. This nut can provide you with high levels of vitamin C, it helps to protect the heart and improves brain function. The Manganese helps to boost bone health. The Chestnut improves digestion and then promotes regularity. Don’t forget about its high anti-oxidant count. This nut is not to be confused with a water chestnut.

Pine nuts:

Dynamite comes in small packages, right?! This nut is well known for its elevation techniques. It can elevate any salad or roasted vegetable dish, and not to mention its power in pesto! This nut is also referred to as the Pignoli. It is known for its butter like texture because of its oil content, with a subtle yet powerful pine scent. Did you know that the Pineal gland in the brain is named after pinecones because of its shape?

This nut is a good source of vitamin B, vitamin K, magnesium, phosphorus, zinc and protein.  These qualities help to boost energy levels and can reduce diabetes. I think the process of extracting the nut from the pine cone is what sends the prices rocketing.

Cashews:

These have a soft spot in my heart because it is my dad’s favourite! Soft enough to eat that it won’t send you to the dentist, and flavourful enough that it can be a substitute for cheese. These are low in sugar and rich in fibre, good fats and a good source of protein. It contains nutrients that are important for energy, brain health, immunity and bone health. Cashews are however acid forming in the body. A few of these do however leave you feeling satisfied!

Cashews can be a versatile cheese sauce replacer. Soak and blend with water, spices and salt, and voila, you have cheese sauce! Vegan cheese cakes made with cashews have taken over the food bloggers world. Ever heard of vegan Parmesan? Grind roasted cashews to a powder, add salt, garlic and onion powder. Nutritional yeast can up the flavour and nutritional content to make it more “stinky”. Use where you would use Parmesan.

Pistachios:

These make my husband happy! No wonder they are called the “happy” nut in China. They look as if they are smiling! This nut has a ritual to it. The process of breaking open the shell and trying to get the nut out with its characteristic green tinge can be quite therapeutic to some people. The Pistachio is a great source of protein and fibre, is high in B6 vitamins, high in ant oxidants, helps lower blood pressure, lowers your chances of cardiovascular disease and is high in unsaturated fats. This nut has the same amount of protein as an egg!

Walnuts:

They look like a brain and they are good for the brain. It decreases inflammation, helps lower blood pressure and is high in anti-oxidants. What’s not to love about them except maybe having a slight bitter after taste?

I’m sure that all this talk about nuts has made you feel a bit nutty and conjured up images of squirrels that are collecting nuts for the winter! I’m sure that you will find a nut to suit your budget and occasion for a heart healthy snack.

From one health nut to another…

Lizelle

Healthamplified.co.za

 

Meal planning 101

 

Transitioning to a predominantly plant-based lifestyle can feel overwhelming and a bit daunting at first. The key word here is “transitioning.” Small steps taken daily into a certain direction that will bring big change to your health in the long run.

 

Focus on feeding your cells. Are you giving your body nutritious food that your cells can utelise, or are you feeding your body sugar laden, overprocessed, stripped of valuable nutrients meals?

 

I’m not saying that you must cut out all animal products, but a “predominantly” wholegrain, fruit and vegetable plan means that your focus must be on increasing your fruit and vegetables intake, wholegrains, nuts and seeds, legumes and pulses. This must be your bulk.

 

I know meal planning sounds like a tedious job at the beginning, but you will have a plan to work from and you have a plan to fall back on. If you have 3 weeks of menu plans, then you can swop them around and use it as a basic plan. I’ve included a 1 week menu plan that you can follow or use as a general guide.

 

You don’t have to stick to every ingredient, so you can omit or substitute. We choose plant milk for our family and will have a specific type of plain yoghurt as an occasional treat. Our choice is Verlorenkloof yoghurt. It is a rich, creamy and decadent yoghurt that gives us the least amount of allergy type symptoms. We’ll only have a small amount at a time and then load it with chopped fruit, cinnamon,seeds or chopped almonds. I enjoy mine with fruit, cinnamon and ground pumpkin seeds, flaxseeds and sunflower seeds.

 Our kids enjoy adding raw oats in addition to fruit. They also add raw oats to smoothies and have oats with chopped apple, cinnamon and plant milk as snacks.

The aim is not to starve yourself, but to discover that an abundance of fruit, vegetables, wholegrains, nuts, seeds, legumes and pulses will help you to have more energy, a clearer mind, less health issues and you weight will stabilize.

Cut out the table sugar and processed sugar goods as far as possible. By having more fruit and dates, you will be getting that sugar that you need for energy and for your brain to function optimally. You will also experience reduced sweet cravings.

Cut out the empty, stripped carbohydrates and add oats, brown rice, millet, buckwheat, quinoa and polenta to your meals. Your body needs these grains for valuable B vitamins, sustained energy and fibre.

Reduce your dairy intake and you will have clearer skin, less phlegm and sinus issues, less sweating and more balanced hormones.

Your body needs the right kind of oils. These are found in nuts, seeds, avocadoes, coconut, olives and corn. Whether you take it in its raw state or prefer coconut oil, cold pressed olive oil, nut butter or in supplement form, make sure that you are getting it in your body. Without these oils, your cells can’t have proper metabolism because it helps to nourish the walls of the cells, thus making it more supple. If they are rigid, toxins struggle to exit and the nutrients struggle to enter. You will also experience reduced salt cravings when you increase your healthy oil intake.

Cinnamon helps to stabilize blood sugar levels and it is wonderful for digestion and to boost immunity. I personally love the taste and fragrance and add it wherever I can!

Steer away from sugar laden breakfast cereals. If you have been having it every single day, try cutting it down to having a handful as an occasional treat on a Friday or Saturday. This is just until your sweet cravings have calmed down a bit and you have transitioned fully. By eating it as a snack rather than a bowl full, you will immediately be getting in less sugar than normal. Rather start making the effort by giving your family oatmeal with some variations.

Teach your kids how to make their own smoothies. Use ingredients like bananas, paw paws, pineapple, berries, oats, coconut oil, peanut butter and plant milk. Add a handful of baby spinach once they have mastered it. The taste won’t be influenced by the extra nutrient intake that you will be getting. You don’t have to add all of the above, try different combinations with the ingredients that you have on hand and see what works for your taste and budget. Remember, your focus must be on feeding your cells so that regeneration, rejuvenation and fueling can take place.

When you are cooking rice, lentils, soups and polenta, make sure that you cook enough so that you can include it somewhere within the next 2 days. Try to buy these items as well as sunflower seeds and pumpkin seeds in bulk.

Spice up your food with fresh or dried herbs and spices, masala, lemon juice and zest, garlic, red onions, ginger, olive oil and pink salt. If you want to buy sauces, look out for Nando’s lemon and herb sauce, Chipotle sauce and sweet chilli sauce (Simple Truth brand Checkers), pesto’s, vegan mayo’s that you can dilute with some water or plant milk, tomato puree that you can also dilute. A really tasty combination is the Chipotle sauce mixed with tomato puree. We love having it with potato wedges. You can even add a little mayo to it.

Once you start to discover what you can do, then you won’t feel like you are missing out on the things that are bad for you.

If all else fails, have oats for breakfast, wraps or sourdough bread stuffed or loaded with salad/veg, chickpeas and a sauce/dressing for lunch. You can have rice, vegetables and beans with a different sauce or herbs and spices for dinners. Fill in the gaps with fruit and smoothies!

I have included breakfasts, lunches, dinners and snacks in this 7 day meal plan. Spice it up or tone it down as you feel inspired and as your budget allows you. If this can work for our family, then I am sure that it will work for you! Please contact us for an A3 high resolution quality printable version.

I haven’t included recipes, but you will figure it out as you go along. Maybe you have a similar recipe or go to Google. I will be sending you some recipes over the next few weeks.

You also don’t have to add a ton of supplements to this menu plan because your food is your medicine and prevention. I will be giving a more specific supplementation plan in the next weeks meal plans. We always have Barley Life or a green powder blend or tablets everyday, along with Frankincense resin. After that is targeted nutrition. You can find these products on my website, and you can read up on them in some of my previous blogs. Go to http//:healthamplified.co.za

Blessings.

Lizelle