The Ultimate Superfoods Nuts and Seeds

The Ultimate Superfoods

Nuts and Seeds BY LISA S. T. DOSS

Go nuts! Yes, absolutely reach for nuts and seeds if you want to control hunger pangs, reduce visible signs of aging, and dramatically decrease risks of cancers, diabetes, and heart disease! Nuts and seeds, known to be high in fat and oil, have beneficial omega, fatty acids, vitamins E and B6, essential amino acids, and minerals, such as copper, magnesium, manganese, phosphorus, potassium, riboflavin, selenium, and zinc.

Consumption Timeline

As thoughts turn to food, whether it’s between meals or late in the evening, enjoy a handful of raw, unsalted nuts and seeds. They’ll provide a feeling of fullness.

And add nuts to regular meals.

• Did you know nuts can replace flour and breadcrumbs, while adding flavor and health benefits? • Add a tablespoon of chopped almonds over your oatmeal.

• Consider sprinkling sunflower seeds , pumpkin seeds, or walnuts over a lunch or dinner salad.

• Research recipes which include nuts and seeds, such as a hazelnut-encrusted grilled salmon fillet, sweet potato, hemp seed dip, or a chia-seed sandwich.

FACT: The thin brown, papery layer coating almonds and peanuts is rich in antioxidant polyphenols. Peeling away alters the valuable health benefits.

The Best Nuts!

PISTACHIOS: Struggling to sleep at night? Pistachios contain melatonin, a natural hormone the body needs to regulate sleep-and-wake-cycles. That’s not the only benefit. It also contains vitamin B6, copper, phosphorus, potassium, and thiamine, which aids blood sugar, blood vessel health, cholesterol, gut bacteria, and weight loss. Before bed, eat a handful!

ALMONDS: Just a small handful packs roughly six grams of protein, almost four grams of fiber, 37 percent of vitamin E, and 19% of magnesium. Studies conclude that eating almonds improves cholesterol levels and reduces inflammation in people with Type 2 diabetes. TIP: Roasting almonds does not alter the nutritional value.

Enjoy the added crunch!

FACT: Processed nuts and seeds possess fewer antioxidants: choose raw nuts in the shell when possible.

The Power of Super Seeds

Small does not imply “lacking” in any way. Super seeds deliver protein, fiber, antioxidants, and dozens of vitamins and minerals. Consider soaking seeds in water! As liquids are absorbed from your digestive tract, they immediately stabilize blood sugar levels.

CHIA: As a member of the mint family, this protein-enriched seed fueled runners and warriors of the Aztec Empire with plenty of energy. Just two tablespoons offer 11 grams of fiber and 4 grams of protein. Whether drunk straight or blended in with a smoothie, chia seeds can contribute to strong bones and tide a person over hunger pangs!

FACT: Chia oil is an ingredient which can heal and moisturize the skin!

QUINOA: Each grain, in black, brown, red, yellow, and white, has a distinct flavor. Pronounced phonetically as “keen-wa,” it’s widely used as a cereal or food grain and has a texture described as “light and nutty.” Belonging to the spinach family, one cup of cooked quinoa offers eight grams of plant-based protein and five grams of dietary fiber. It’s an ideal substitute for animal products, such as cow’s milk and meat. Quinoa porridge will not cause an allergic reaction in babies; therefore, consider placing a mashed banana or sweet potato in it, and serve!

PUMPKIN: We often dismiss the edible seeds of pumpkin fruit; yet, they offer a powerhouse of nutrients, from copper and magnesium, to zinc and omega-3 fatty acids. Just a quarter cup provides a rich source of B Complex vitamins and a whole host of minerals. Buy it in bulk and freeze; then consider making pork pumpkin stew, pumpkin bread, scones, or pancakes.

TIP: Plant seeds in June for a late October harvest, and remember to water often! Each pumpkin will produce 500 seeds!

If you’ve heard of fish oil, but not flax seed, it’s worth the time to learn about the many benefits of its healing powers, as it restores the body inside and out. Supplements are available with a long list of advantages, from preventing hangnails and hair loss, to aiding digestion and balancing hot flashes. Flax seed—one more superfood to add to the list!

St. Patrick’s Day Treats

BY KRISTI JOHNSON MARION

& EMILY DODSON Poolside

Bites

BY KRISTI JOHNSON MARION

It’s that glorious time of year when we slather sunscreen on the whole family, pack our giant tote bags and head to the pool for family fun. During those pool breaks, it’s nice to have snacks on hand to keep the kids’ energy up. These fun poolthemed snacks, from “Pool Party Snack Mix” to “Flip Flop Rice Cereal Treats,” will satisfy those summer munchies and are not likely to melt in your bag.

FLIP-FLOP RICE CEREAL TREATS ROASTED CHEDDAR HERB NUTS

INGREDIENTS:

6 cups Rice cereal 2 Tbsp. Butter, unsalted 4 cups Mini-Marshmallows Several fresh Mini-M&Ms 1 Fruit Roll-up (rainbow if you can find it)

TOOLS:

1 (3-inch) egg-shaped or oval Cookie Cutter

DIRECTIONS:

1. Line a baking sheet with wax paper. Pour rice cereal into a large mixing bowl and set aside.

2. In a small saucepan, on low heat, melt butter. Add mini- marshmallows and stir until they melt.

3. Pour marshmallow mixture over cereal and stir until coated.

Turn cereal mixture onto wax paper and spread evenly onto the pan, flattening with spatula or spoon.

4. While the mixture is still warm, spray the cookie cutter with cooking spray and cut oval-shaped pieces out. Use the leftovers and re-form them to cut out more oval shapes. Pinch the centers to make “shoe sole” shapes.

5. Unroll the fruit strips and cut 2-3-inch strips. Peel off the paper backing and place two of the strips in a “V” shape for the flip-flop straps. Add an M&M to the center of the flipflop straps.

POOL PARTY SNACK MIX

INGREDIENTS:

Plain popped popcorn Blue candy melts Original Goldfish crackers Pretzel-style Goldfish crackers Oyster crackers Mini-vanilla wafers Trix or Kix cereal

DIRECTIONS:

1. To create the colored popcorn, place the popcorn into a mixing bowl. According to the package instructions, melt the blue candy wafers until smooth. Pour all over the popped corn and immediately stir with a large spoon. Pour coated popcorn onto wax paper and allow to set 20 minutes to an hour, depending on the humidity.

2. Into a large mixing bowl, place the pretzel gold fish, oyster crackers, and cereal. Once the popcorn has set, break apart and stir it in with the rest of the snack mix.

TIP: For a fun display, place into a clean kid’s sand bucket and serve with the clean shovel, or simply fill sandwich bags for easy portability.

INGREDIENTS:

1 Egg Yolk 1 cup Almonds 1 cup Pecans ¾ cup Cheddar Cheese, shredded finely 1 Tbsp. Herb Seasoning blend (saltfree optional) ¾ tsp. Salt ½ tsp. Garlic powder

DIRECTIONS:

1. Preheat oven to 325°. In a large bowl, whisk egg yolk and stir in nuts.

2. In a small bowl, toss shredded cheese with seasonings. Toss into nut mixture. Transfer to a baking sheet.

3. Bake 20-25 minutes or until cheese is golden brown, stirring occasionally. Cool completely.

“Art is not what you see, but what you make others see.” ~ Edgar Degas

1Lola Poulos 5th Grade Smith Farm Elementary Kristina Stevenson, Art Teacher

2Isabella Dunlap 12th Grade RJ Reynolds High School Kenneth Mulwee, Art Teacher 3 Ashley Meier 8th Grade Hanes Magnet Middle Barbara Butryn, Art Teacher

4Jukiah Selassie 11th Grade Parkland High School Nina Anderson, Art Teacher