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Go Nuts for Nuts! By Gloria Duran - Renderos B.SC,M.P.H
Research shows that nuts are a great way to fight heart disease. This is due to the healthy type of fat found in the nuts (mono and polyunsaturated). Try eating a handful of nuts every day.
Date Nut Snacks In a rush to find healthy snacks for you to try, I remembered this amazing nut and date recipe a colleague once shared with me. Try them, they are delicious.
Table: Nutrients in 1 Ounce / 28 grams of Shelled Nuts and Peanuts Name
QTY
TYPE OF FAT
Calories Protein Total Sat(3) Mono(4) Poly(5)
per 1 oz./
28 grams
Almonds
20 - 24
160
6
14
1
9
3
6 - 8
190
4
19
5
7
7
Cashews
16 - 18
160
4
13
3
8
2
Hazelnuts
18 - 20
180
4
17
1.5
13
2
Macadamias 10 - 12
200
2
22
3
17
0.5
Peanuts 28 170
7
14 2 7 4
Pecans
3
20 2 12 6
Brazil nuts
(6)
18 - 20 halves
200
coconut
Preparation: g Blend all nuts and pour into bowl. Next blend dates and coconut oil and add to nut mixture.
g Finally add cocoa powder, coffee and shredded coconut. Add more of the last three to taste. You
Pine nuts (pignolias)
150 -157
160
7
14
2
5
6
Pistachios
45 - 47
160
6
13
1.5
7
4
mixture. Form your mixture into
14 halves
190
4
18
1.5
2.5
13
balls and roll in left over coconut.
Walnuts
will have formed a paste with your
Source: Adapted from the International Tree Nut Council Research and Education Foundation publications, Nutrients in 1 Ounce of Tree Nuts and Peanuts, January 2003<www.nuthealth.org/nutrition/
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Ingredients: Finely chop 1/2 cup portion of each of the following ingredients: g Almonds g Walnuts g Pecan nuts g Hazel nuts g 6 large dates g 2-4 tablespoons virgin coconut oil. g 2 tsp. Unsweetened cocoa powder g 1 tsp Freshly ground coffee g 1/2 cup Shredded
nutrient1oz.html> and Nutrition in Every Handful, August 2002, <www.nuthealth.org/inside.pdf>.
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g Store in the refrigerator in a plastic container.
7/26/12 11:32 AM