Eat Nuts for your Health and Diet

Nuts and seeds are small but contains important minerals f.e. magnesium, manganese, potassium some vitamins and good fats for our healthy.
Cashew nuts, macadamia or walnuts taste good as snacks between meals or roasted in a frying pan without oil/fat.
Nuts are ideal as a little snack (to boost energy) or as an ingredient in green salad, Belgian endive/chicory or to fruit salad.

How can help you nuts for a healthy boost ?

• Nuts such as walnuts, cashew nuts, almonds and peanuts are helpful to lower heart/cardiovascular disease risk, according to the researchers of Harvard Medical School and Harvard School of Public Health, Boston.
• I recommend nuts generally to highly carbohydrate foods. Then the most nuts are low glycemic (no sweet chestnut) and can reduce high level in sugar and other carbohydrates in your daily nutrition.
• Nuts f.e. hazelnut, almond sweet or brazil nut contain a good portion of magnesium. This mineral protects cells from aluminium, mercury, lead and cadmium. Magnesium protects the brain from toxic effects of chemicals. Magnesium is an important activator of many enzymes requiring ATP, the main energy releasing agent of the body. Energy is essential for all functions such as heart, central and peripheral nervous system in ones life.
• Nuts such as hazelnuts, almonds sweet are rich of arginine. This amino acid is helpful in acute stress phases and stimulates the immune system to increase the output of T-lymphocytes (T-cells) from thymus gland. Peanuts contains the highest level of arginine. It also may play a important role in preventing heart disease.
• Peanuts are a good source of coenzyme Q10 and contains resveratrol.
• Sweet chestnuts (Marrons) are high in natural sugar and starch. Marrons are gluten free and have minerals and some vitamins.
• Nuts have vitamin E. This acts as a powerful antioxidant of neutralizing free radicals. It also has vitamin E which enhances glutathione levels and it is important for better magnesium and zinc levels in the body.
• Nuts have good fat for brain function, increase learning ability, cholesterol regulation.

Cashew & Walnuts and Healthy Benefits

The botanical name from cashew is known as Anacardium occidentale and it is a bean shaped nut. In the traditional healing from Indian medicine, cashew nuts are known as a help for hyperacidity, gastritic and peptic ulcers.
Cashew nuts, like all nuts, are an excellent source of protein. Cashew nuts are good source of potassium, B vitamins f.e. B1, B2, niacin. They contain useful amounts of magnesium (267 mg/100 g), phosphorous (373 mg), selenium, copper, zinc (2.09 mg) and iron (2.80 mg).
The walnut is good for our nutrition. Cashew nuts lowers bad (LDL) cholesterol and increases the good (HDL) cholesterol. These nuts increases the general elasticity of arteries and lowers the level of C-reactive protein. This is a marker of inflammation associated with arteriosclerosis and heart disease. Walnuts have potassium, magnesium, calcium, manganese, iron, some B-vitamins, vitamin E and more zinc as copper.
Walnuts are a good source of the powerful antioxidant called, glutathione.
Glutathione is a great detoxification substance for the liver and it is build-up from amino acids glutamic acid, cysteine and glycine.
In the body, glutathione is found in the lungs, liver and intestinal tract. Glutathione protects cells from toxins, heavy metals, pollutants and pesticides. The walnut is good for people with a high copper level in blood/serum (hypercupriemia).
Patients with viral diseases from type herpes such as Epstein-Barr-Virus, Mononucleosis, Shingles can benefit of a diet high in lysine and low in arginine. Nuts contain a lot of arginine.

Why do I like cooking with Sunflower Seed Butter ?

Sunflower seed butter is ideal for salted and spicy or sweet salads, gratin/baked dish or as sandwich or dip base. Sunflower seed butter contains minerals such as magnesium, potassium, iron, vitamin B1, E and linoleic acid. This fat acid is important for functions of metabolic such as brain, skin, membranes and healthy communication between cells.
Precaution: If you have cancer please avoid sunflower seed butter because this can increase the risk of building metastasis.

Preparation for Raw Nut Flour

Method

You can have your own fresh and raw nut
flour without any other ingredients any time you want.
You grind up the nuts f.e. cashews with a grind mill or coffee
mill by electricity or manual operation.

Natural Nut Milk

Ingredients (for one cup)

250 ml cold water
6 tsp. raw nut flour of choice

Method

Mix nut flour and water together in a blender.
Let the mixture soak for at least 4 hours or more. Now mix the milk in the blender again. Filter it out and you have a “white” wonderful milk.

Quinoa Salad with Orange, Salmon Filet and Walnuts

Ingredients

• 2 to 3 cups cooked Quinoa
• 1 Orange diced
• ½ cup orange juice
• ½ to ¾ cup 100 % pure yoghurt
• A few squirts of lemon juice
• 1 tsp. cold pressed walnut oil or flax oil
• 200-250 g salmon filet roasted in a small amount of butter & thick diced (let it cool completely)
• 2 to 3 tsp. sunflower seed “butter” (100 % pure)
• at least 15 walnuts, chopped

Sea or himalayan salt

Method

Cooked Quinoa in a bowl add diced orange & orange juice, yoghurt lemon squirts sunflower seed “butter”, roasted salmon filet thick diced and walnuts. Mix together add salt and little oil and put it in refrigerator and serve it after a while.

Quinoa-Papaya Salad with Cheese and Cashew Nuts

Ingredients

• 2 to 3 cups cooked Quinoa
• 80-100 g goats cheese or other cheese of choice
• if you prefer 1 cooked egg
• if you prefer 1 Pear
• ½ to ¾ cup 100 % pure yoghurt
• 3 tsp. Sunflower seed “butter” (100 % pure)
• ¼ to ½ papaya
• ½ cup orange juice
• 15 to 20 cashew nuts or macadamia nuts, chopped
• 1 tsp. cold-pressed flax seed oil

Sea or himalayan salt

Method

In a bowl mix all ingredients together.
Put it in refrigerator. It tastes very good after 1 to 2 hours.
Comment: Instead of sunflower seed butter you can use cashews butter or my nut cream.

An Alternative to Nut butter

Natural Nut Cream

Ingredients

Raw nut flour of choice
some cold water

Method

Mix raw nut flour of choice with a little water in a blender
together till it has “thick” consistence. Give a little water step by
step in the blender. This is very important for this recipe. If
necessary add some raw nut flour.
Then give the nut crème in the refrigerator at least for 1 hour.

Avocado Nut Dip

Ingredients

• ½ avocado, diced
• 5 to 8 tsp. raw nut flour of choice
• some water (+- 1/8 cup)
• himalayan or sea salt

Method

Mix all ingredients in a blender together.
In a small bowl serve it and dip several vegetables such as
celery,carrot, cocktail tomatoes, zucchini/squash and so on.

By Mirko Albrecht, Dipl.-qualified NC.