Monkfish Phở

Monkfish Phở
Number of Servings
Serves 6
Ingredients
  • 1 medium yellow onion, cut in half through the root
  • [q:1/2] tsp crushed red chili flakes 
  • 1 tsp fennel seeds 
  • 2 garlic cloves, smashed
  • 1 cinnamon stick 
  • 2 star anise pods
  • 1 inch fresh ginger piece, peeled and smashed
  • 8 cups dashi or vegetable broth 
  • 1 Tbsp soy sauce
  • 2 Tbsp grapeseed or canola oil
  • 2 monkfish fillets, alternatively use sea bass
  • 1 tsp Chinese 5 spice 
  • Sea salt, to taste
  • Fresh cracked black pepper, to taste
  • 8 oz thin rice noodles 
  • Small handful fresh coriander 
  • Small handful fresh mint leaves 
  • 1 bunch spring onions, white part and some green, thinly sliced
  • Handful roasted pistachios, coarsely chopped
Directions
  1. Heat a large, dry nonstick sauté pan over medium high heat. Cook the onion, cut side down, until lightly charred, about 5 minutes, and transfer to a plate.
  2. Add crushed red chili flakes, fennel seeds, garlic, cinnamon stick, and star anise to the pan and cook, while stirring, until fragrant, 30 to 60 seconds. Be careful not to burn. 
  3. Quickly transfer to a large saucepan and add onion, ginger, and broth. Bring to boil. Reduce heat, add soy sauce, and simmer until the broth is flavorful, about 5 minutes.
  4. Meanwhile, heat oil in sauté pan over medium high heat. Season fish with 5 spice, salt, and pepper, and sear until golden brown and cooked through, about 3 to 4 minutes per side. Transfer to a cutting board and allow to rest 5 minutes before thinly slicing.
  5. Cook noodles according to directions and divide among serving bowls. Add sliced fish, strain the broth, and ladle into bowls. Garnish pho with coriander, mint, spring onions, and pistachios. Serve immediately with lime wedges.
Nutrition Info
Made with low-sodium vegetable broth and grapeseed oil: 280 Calories, 10 g Protein, 7 mg Cholesterol, 38 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 3 g Fiber, 10 g Total fat (1 g sat), 407 mg Sodium, [nut:2] Vitamin B6, Vitamin K, Phosphorus, [nut:1] Vitamin B1 (thiamine), Vitamin B12, Vitamin E, Iron, Magnesium

Blueberry Breakfast

Blueberry Breakfast
Number of Servings
Serves 1
Ingredients
  • 1 cup fresh blueberries
  • 1 banana, chopped (optional)
  • 2 Tbsp chopped almonds, presoaked (or walnuts)
  • 1 Tbsp dried shredded coconut (if available)
  • 2 Tbsp  hemp seeds
  • 1 Tbsp ground flaxseed
  • 1 Tbsp organic peanut/almond butter (optional)
  • 2 cups of your favorite nut milk
Directions
  1. To prepare, simply mix all ingredients in a bowl, top with nut milk, and enjoy.
Nutrition Info
Made with banana, almonds, coconut, almond butter, and almond milk: 704 Calories, 22 g Protein, 0 mg Cholesterol, 72 g Carbohydrates, 31 g Total sugars (0 g Added sugars), 25 g Fiber, 41 g Total fat (6 g sat), 352 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B6, Vitamin D, Vitamin E, Calcium, Magnesium, Phosphorus, [nut:4] Vitamin A, Iron, Zinc, [nut:3] Potassium, [nut:2] Vitamin B3 (niacin), Vitamin C, Vitamin K, Folate

Go Nuts for Health!

Go Nuts for Health!
Pam Bump
Nuts

The more you hear about the dangers of a diet high in saturated fats (think red meat and full-fat dairy foods), the more you may think about changing your eating plan. But products labeled “fat-free” often replace the fats with sweeteners, so they’re no help.

Perhaps you’ve been scared away from nuts because you’ve heard they are high in fat. That’s true: Nuts contain up to 80 percent fat. But they have the right kinds of fats: polyunsaturated and monounsaturated, the ones that help your body lower LDL, or bad, cholesterol. 

Seeds for Health

Like nuts, seeds are nutrition powerhouses, full of protein, B vitamins, and minerals. Flaxseed, chia seeds, and hemp seeds are all high in fiber, which contributes to blood sugar stability and weight control. Be sure to drink six to eight cups of water daily when you start adding seeds to your diet to avoid bloating and feelings of discomfort.

Flaxseed Benefits

Flaxseed provides alpha linolenic acid, which converts into DHA and EPA omega 3s in the body. If you stock up, refrigerate your supply to keep the oil fresh. For digestive benefits, whole flaxseed has laxative properties. If you are adding flaxseed to smoothies, baked goods, or other foods, grind it first to release the nutrients. Ground flaxseed may help reduce mild menopausal symptoms such as night sweats and hot flashes. Daily ground flaxseed consumption also seems to improve insulin sensitivity in overweight people with pre-diabetes. Both flaxseed and flaxseed oil can contribute to lowering cholesterol. 

Chia Seeds, Antioxidants & More

Chia seeds are rich in antioxidants, calcium, protein, and fiber, and are “the only plant food that is higher in omega-3 fatty acids than flaxseeds,” according to registered dietitian Rachel Dickens. The seeds can be stored for a long time without going rancid. Seeds can be sprinkled on yogurt or salad. People who don’t eat eggs can use soaked chia seeds as a replacement. Before use, seeds must be soaked in water for a minimum of 10 minutes and then stirred.

Hemp Seed & Omega 3s

Hemp seed is the seed with the most protein, with about 10 grams per serving. Hemp is not marijuana: It is the nondrug type of the species Cannabis Sativa L. It provides all the essential amino acids as well as omega 3s, polyunsaturated fatty acids, iron, zinc, magnesium, and vitamin E. People who are allergic to nuts can enjoy the light, nutty taste and texture of hemp seeds, which can be added to cereals, smoothies, salads, and breads.  

Nut Nutrition

While nuts are relatively high in calories, they are also high in protein, which helps stabilize blood sugar, and fiber, which makes you feel full longer than empty-calorie snacks.

Almonds provide the most vitamin E of all nuts (one serving provides more than 100 percent of the daily value requirement), and are an excellent source of calcium, for which dairy-avoiders can be grateful. They are also a good source of magnesium.

Walnuts are loaded with omega-3 fatty acids, which are good for the brain as well as the cardiovascular system and cholesterol levels. 

Dietitians recommend eating unsalted nuts in moderation. 

Sources

“Chia Seeds, Flaxseeds, Hemp Seeds—Which One Is for You?” by Rachel Dickens, www.theconsciousdietitian.com, 9/20/14 

“Daily Flaxseed Consumption Improves Glycemic Control in Obese Men and Women with Pre-Diabetes: A Randomized Study” by A.M. Hutchins et al., Nutr Res, 5/13 

“Flaxseed Oil Intake Reduces Serum Small Dense Low-Density Lipoprotein Concentrations in Japanese Men: A Randomized, Double Blind, Crossover Study” by Y. Kawakami et al., Nutr J, 4/21/15 

“Nuts and Your Heart: Eating Nuts for Heart Health,” www.MayoClinic.org, 2/19/14 

“Flaxseed,” 2014; “Nuts & Your Health: What to Know” by Kathleen Doheny, 9/10/14, www.WebMD.com  

Super Seeds by Kim Lutz ($14.95, Sterling, 2014) n Ultimate Nutrition for Health by Manfred Urs Koch ($22.95, Hunter House, 2014)

You might also like...

Contributor
Cleo Lyndon
Tags
nuts
protein
health

Future Sidebar Content

Watch this space!

Quinoa Cherry Pudding

Quinoa Cherry Pudding
Prep Time
20 minutes, plus 25 minutes cook time
Number of Servings
4
Ingredients
  • 1 cup Eden Quinoa, washed and drained
  • 2 cups water
  • [q:1/8] tsp Eden Sea Salt
  • [q:1/3] cup Eden Dried Montmorency Cherries, coarsely chopped or Eden Dried Wild Blueberries or Edebn Dried Cranberries, do not chop
  • 1 tsp ground cinnamon
  • [q:1/3] cup organic maple syrup
  • 2 cups EdenSoy Vanilla
  • 1 tsp pure vanilla extract
  • [q:1/3] cup slivered organic almonds, dry pan roasted for garnish or Eden Tamari Roasted Almonds, chopped
Directions
  1. Place the quinoa, water, sea salt, dried cherries and cinnamon in a medium saucepan. Cover and bring to a boil.
  2. Reduce the flame and simmer for 15 minutes.
  3. Add the EdenSoy and syrup. Simmer, uncovered, for another 10 minutes.
  4. Turn off the flame and mix in the vanilla. Cover the pan and let sit for 15 minutes to thicken.
  5. Place in serving bowls and garnish with slivered almonds.
Nutrition Info
420 calories, 10 g fat, 13 g protein, 71 g carbohydrate, 13 g fiber, 0 mg cholesterol, 123 mg sodium

Honeyed Cashew Chicken

Honeyed Cashew Chicken
Ingredients
  • [q:1/4] cup raw honey
  • [q:1 1/2] Tbsp coconut aminos
  • 2 cloves garlic, pressed
  • 1 tsp sea salt
  • 1 tsp crushed red pepper flakes
  • 6 boneless, skinless chicken breast halves
  • 1 cup finely chopped raw cashews
  • 1 to 2 Tbsp ghee
Directions
  1. In a medium bowl, whisk together first five ingredients. Dip each chicken breast half into the mixture, making sure all sides are evenly coated. 
  2. After soaking one, sprinkle with cashews on all sides. 
  3. Repeat with remaining chicken. 
  4. Heat ghee in a large skillet over medium-high heat and sear chicken for 4 to 6 minutes per side, or until cooked through.
Nutrition Info
301 Calories, 23 g Protein, 62 mg Cholesterol, 7 g Carbohydrates, 6 g Total sugars (6 g Added sugars), 1 g Fiber, 18 g Total fat (5 g sat), 297 mg Sodium, [nutrition:5] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin D, [nutrition:4] Phosphorus, [nutrition:2] Vitamin B1 (thiamine), Vitamin E, [nutrition:1] Vitamin A, Vitamin B2 (riboflavin), Potassium

Grilled Cauliflower with Mint and Parmesan

Grilled Cauliflower with Mint and Parmesan
Prep Time
30 minutes
Number of Servings
4
Ingredients

Chunky Almond Oil

  • 1 cup extra-virgin olive oil
  • 7 oz slivered blanched almonds

Grilled Cauliflower

  • 1 large head cauliflower
  • Kosher salt
  • 2 Tbsp extra-virgin olive oil
  • Leaves from 5 sprigs fresh mint, torn
  • 3 Tbsp Chunky Almond Oil
  • 2 oz Parmesan cheese, preferably shaved with a vegetable peeler, or grated
Directions

Chunky Almond Oil

  1. Heat oil with almonds in a small saucepan over low heat, stirring every couple of minutes or so, until almonds are evenly light brown in color and oil is highly fragrant.
  2. Cool oil to room temperature. Store it tightly covered in the refrigerator; the oil will congeal, so take it out about 20 minutes before you need it. It will keep for a couple of weeks in the fridge and can also be frozen for months.

Grilled Cauliflower

  1. Place whole head of cauliflower in a large pot and cover it with cold water. Season generously with salt and place over high heat. Bring to a boil and then turn off heat and let sit for 5 minutes. Gently remove cauliflower, set it upside down on kitchen towels, and let it drain fully.
  2. Drizzle cauliflower with oil and place it floret side down on the grill, directly over the coals of a medium fire. Cover grill and cook until florets begin to caramelize, about 15 minutes, depending on the intensity of the fire. Do not move cauliflower, as it will break apart. If you need to adjust the heat, simply rotate the grill grate so cauliflower is farther from the fire.
  3. Transfer cauliflower to a serving platter. Garnish with mint, drizzle with Chunky Almond Oil, and top with Parmesan.
  4. Serve cauliflower immediately as a whole head so that people can easily spoon off sections at the table.
Nutrition Info
215 Calories, 8 g Protein, 10 mg Cholesterol, 8 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 3 g Fiber, 17 g Total fat (4 g sat), 388 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Vitamin B6, Vitamin K, Calcium, Folate, Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Vitamin E, Potassium

Cauliflower “Couscous”

Cauliflower “Couscous”
Prep Time
30 minutes
Number of Servings
4 Servings
Ingredients
  • 2 Tbsp olive oil
  • 2 to 3 cups grated raw cauliflower (use the large holes on a box grater)
  • [q:1/4] cup whole almonds, chopped
  • 1 tsp dried rosemary
  • 2 tsp grated lemon zest
  • Salt
Directions
  1. Heat oil in a large skillet set over medium heat.
  2. Add grated cauliflower. Sauté for about 3 minutes.
  3. Add almonds, rosemary, and lemon zest. Sauté for 2 minutes.
  4. Season with salt. Serve.
Nutrition Info
130 Calories, 3 g Protein, 6 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 3 g Fiber, 11 g Total fat (1 g sat), 195 mg Sodium, [nutrition:3] Vitamin C, [nutrition:2] Vitamin E, [nutrition:1] Vitamin B2 (riboflavin), B6, K, Folate, Phosphorus

Arugula, Lentil, Goat Cheese, and Crispy Apple Salad

Arugula, Lentil, Goat Cheese, and Crispy Apple Salad
Prep Time
30 minutes
Number of Servings
4
Ingredients
  • 1 cup lentils
  • 3 cups water
  • [q:1/2] green apple, chopped
  • [q:1/2] cup chopped walnuts
  • 1 cup Zante currants
  • [q:1/2] cup chopped parsley
  • 4 to 6 cups arugula
  • 1 Tbsp olive oil
  • 1 Tbsp apple cider vinegar
  • [q:1/4] cup crumbled goat cheese

Dressing:

  • 1 Tbsp apple cider vinegar
  • 1 tsp Dijon mustard
  • 1 tsp raw honey
  • Sea salt and freshly ground black pepper
  • 1 Tbsp olive oil 
Directions
  1. Add lentils and water to a pot and bring to a boil. Turn heat down and let simmer for 15 to 20 minutes. Lentils should be tender but still chewy. Set aside to cool.
  2. In the meantime, prepare dressing for lentils. Combine all ingredients for dressing except oil. Add oil last, slowly drizzling it into the other ingredients, stirring continuously to create a creamy, smooth dressing that doesn’t separate. 
  3. Once lentils have cooled to room temperature, add in apple, walnuts, currants, and parsley. Drizzle dressing over. Mix well. 
  4. Add arugula to a salad bowl and toss it with a tablespoon each of oil and vinegar. Place lentil mixture on top and sprinkle with goat cheese.

Pad Thai (Spicy Rice Noodles)

Pad Thai (Spicy Rice Noodles)
Prep Time
Prep Time 25 minutes | Cook Time 5 minutes
Number of Servings
5
Ingredients
Directions
  1. Place the pasta in a large bowl, pour warm water over to cover and soak 20 minutes until tender.
  2. Mix together the shoyu, maple syrup, lime juice, water and ginger. Set aside.
  3. Heat the hot pepper sesame and olive oil in a large skillet or wok. Sauté the garlic for 1 minute. Add the carrots, scallions, mung bean sprouts and snow peas. Sauté 1 to 2 minute. Add the shoyu and lime juice mixture. Drain the pasta and place in the skillet. Toss until the pasta is hot and softens, about 2 minutes or so. Toss in the parsley and serve with the peanuts on top for garnish.
  4. For those with peanut allergies, other nuts such as roasted cashews or slivered almonds may be substituted.
Nutrition Info
263 calories, 6g fat (19% calories from fat), 7g protein, 46g carbohydrate, 2g fiber, 0mg cholesterol, 483mg sodium

Stuffed Cinnamon Apples

Stuffed Cinnamon Apples
with Walnuts and Raisins
Prep Time
15 minutes
Number of Servings
4
Ingredients
  • [q:1/3] cup chopped walnuts
  • [q:1/4] cup golden raisins
  • 1 Tbsp honey
  • 1 tsp cinnamon
  • 4 apples (Golden Delicious, Jonagold, or Rome Beauty work best)
  • [q:1/2] cup apple juice or apple cider
Directions
  1. Combine walnuts, raisins, honey, and cinnamon in a small bowl. 
  2. Core apples from their tops, leaving the bottom portions of the apples intact (so walnut-raisin mixture will not fall out).*
  3. Stuff each apple with the walnut-raisin mixture. Drizzle juice over apples.
  4. Place apples in a 3-quart slow cooker. Cover and cook on Low for 6 hours or High for 4 hours, until apples are tender.
Nutrition Info
195 Calories, 3 g Protein, 36 g Carbohydrates, 5 g Fiber, 7 g Total fat (2 g mono, 4 g poly), 5 mg Sodium, [nutrition:3] Manganese, [nutrition:2] of Vitamin C, [nutrition:1] Copper
Subscribe to nuts