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6 Nuts You Should Be Eating For Your Health

Nuts truly exemplify the expression Food Is Medicine.  Read ahead to learn about the 6 nuts you should be eating for your health…6 nuts you should be eating for your health

Nuts Are Healing… Are You Eating The Right Ones?

In Chinese medicine, nuts are known to be good for your brain, heart, skin and reproductive system. They truly are medicine. There’s been a lot of research recently about the health benefits of all different kinds of nuts. Like anything else, there are good ones and their are great ones… and there are the not so good ones.

Eating the right kinds of nuts can help protect you against heart disease and cancer. So, I want you to eat nuts. But, in the right amounts — after all, too much of anything can be a bad thing — and I want you to stick to the varieties that are best for your needs.

Nuts have always been a popular snack, but an even better way to reap the rewards of the healing power of nuts is by cooking with them and adding them to your everyday recipes. It may take some thinking outside of the box, but it’s really easy. Start by keeping a few jars or packages of nuts out on your counter where you can see them. Then, the next time you are having a bowl of soup or stew or chili, just sprinkle some nuts on top. The texture and crunch will really add great taste to your food and you will be getting the healing powers too.

Making a snack out of nuts has always been popular. The problem that a lot of people have when choosing nuts as a healthy snack, is portion control. I guess nuts are no different than anything else that way. I use different varieties of nuts to heal different conditions in the body — some nuts are even considered Chinese herbs (like walnuts — see info below).  Yes, they are that healing.

Some nuts are awesome when you are eating a dairy-free diet but you love your cream sauces. Cashews make The. Best. Cream. Sauces. Period. I’ve got some great recipes for you at the bottom of this post — shhhhhh…. nobody knows that the Cheeseburger Soup I feed them is made from cashews…

Some nuts are great for your digestive issues.

Some nuts are great for your brain and your heart.

I recommend different nuts to my clients based on what their specific concerns are.

But, for my clients who come to me for weight management, portion control can be a problem. Just because something is good for you and has healing properties, that doesn’t mean you can go hog-wild and eat a whole bag. Nope — 7 smallish nuts makes a snack. And, by the way, regular everyday trail mix that you buy in the supermarket, is not necessarily a healthy snack. Certainly not if you eat the whole bag!

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If you eat the right foods and herbs for your unique body and circumstances, you can heal yourself. All you need is the correct information. And I’m here to give it to you. So, read on and learn more ways you can easily start to heal yourself with nuts. And, if you want to learn more about healing whatever your specific concerns are, I’d love to help you create a healthy lifestyle plan specifically for your unique needs, so sign up for a free phone consultation and we can chat about it.

Keep reading to learn about the health benefits of my 6 favorite nuts. These are the 6 nuts you should be eating for your health.

First off, let me say that whenever possible, you should buy raw nuts. And, if you can buy organic raw nuts, even better.  When you buy toasted, roasted, salted, or flavored nuts, you are not getting the same benefits. Raw nuts are nuts in their purest, healthiest form, with no additives and no processing. Many markets carry lots of varieties of raw nuts — sometimes they are more expensive, but they are worth it.

Okay, now you’re ready to pick the nuts that with heal what ails you…

Here Are The 6 Nuts You Should Be Eating For Your Health

1. Brazil Nuts

To me, brazil nuts have always been those big nuts that nobody wanted to eat in the mixed nuts can. When I was a child, everyone would pick out the cashews and the almonds and the peanuts and brazil nuts were always left on the bottom. Who knew that brazil nuts are incredibly good for you!? Well, they are! Brazil nuts contain high amounts of selenium and antioxidants. They can lower inflammation and have been shown to lower bad cholesterol and raise good cholesterol. These big beauties have also been shown to be effective in fighting off some types of cancers.

I like to eat 2 brazil nuts a day — whenever I need a little something.

2. Cashews

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid; this is the same acid that is found in olive oil, making these nuts a heart-healty choice.

I use cashews in cream sauces and faux cream soups. I also love cashew yogurt… this is one of the greatest inventions since sliced bread…

3. Almonds

Almonds had their 15 minutes of fame a few years ago when the news reported that every night before bed President Obama would eat 7 almonds. This is a smart choice!

Almonds are particularly nutritious. They are a good source of protein and they give you energy. And, they are gluten-free. Almonds will help relieve a cough and asthma and are also good for constipation.

One of my favorite ways to incorporate almonds into my regular diet is to use almond-based pastas. The world is a better place for having almond fettuccine, lasagna noodles, and gnocchi.  And they taste like fresh pasta. Yum.

4. Walnuts

Walnuts are a Chinese herb called He Tao Ren. I recommend them to clients who are suffering with chronic constipation. They are also good for some types of weaknesses in elderly people — like chronic coughs and wheezing.  Walnuts are good at helping to combat inflammation and they are also good to boost brain function.

I love walnuts on top of my warm smoothie bowls and hot cereals.

5. Pecans

Pecans are good for energy and they can also help you get rid of a cough. They are also good to help combat constipation, lower back pain, low libido, and erectile dysfunction.

There’s nothing better than a 2-ingredient pie or tart crust made out of pecans and dates.

6.  Pistachios

First, let me be completely clear — I’m not taking about those red shelled pistachios that used to be popular. Ugh… nothing is naturally that color. I’m talking about raw whitish-green pistachio nuts, in the shell or out. Pistachios are good for you. Studies have shown these delicious nuts help with cholesterol, inflammation, and motor function. They are rich in minerals and are lower in calories than some other nuts.

Nuts Are Not Only For Snacking — Make Them A Part Of Your Meals

I love to cook with nuts.  Cashews make incredible cream sauces. Almonds and walnuts are great toppings for smoothie bowls, soups, and stews. Pecans are great to bake with or to blend into smoothies. Here are some of my favorite recipes using nuts.

 

The World’s Healthiest Nut Butter

6 nuts you should be eating for your health

I know the title of this recipe means this nut butter better be fantastic. It is. Not only does it contain healthy nuts, but it also contains healthy seeds. And it is, by far, the best nut butter you will ever have. Feel free to make it your own by using any nuts that make you smile.

Flourless Chocolate Chip Walnut Cookies

6 nuts you should be eating for your health

These cookies are incredible. Truly. The base is made from walnuts and dates. Nobody will know they are grain-free and healing, but everyone will ask you for the recipe.

Paleo Vegan Caesar Salad

paleo vegan caesar salad

This Caesar dressing is made out of cashews. Make a big batch. No, make a huge batch. It keeps really well in the fridge and it is delicious!

If you have any questions about these 6 nuts you should be eating for your health, or really, about anything else… just ask me in the comments below. I love to hear from you!

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Buckwheat Sweet Potato Arugula Salad

Sweet potatoes are great for your digestive system!

buckwheat sweet potato arugula salad

In my mind, the best salads have 5 components: fresh greens, something chewy and substantial, something sweet, something tangy, and something unexpected. This Buckwheat Sweet Potato Arugula Salad has got ’em all!

When I lived in the suburbs for many years, I would go to the supermarket and stock up for the week. I was always a pretty good planner and I would have some idea of what I would need for the whole week and I would make a list and go buy those very things. That kind of planning was a necessity then. I mean, I had kids, a full-time stressful job, a long commute… it was the only way to get it done.

Oh, how things have changed. Now, I live in the very city I used to spend hours commuting to. I have a small kitchen, and, my kids are out of the house. Now, when I go to the market, I like to buy just what I feel like cooking and eating in that moment. Well, plus whatever unnecessary items catch my eye… This feels like such a luxury to me and I love it!

I very rarely crave salad for dinner. I just don’t think most salads are satisfying enough to be a good dinner. But, one day last week, I was craving salad. But I knew that I wanted some of it to be warm. My fav salad of all times is from an Italian restaurant that puts steaming hot veggies on top of ice cold greens… that’s what I wanted. But, I also wanted it to be vegan and to be filling at the same time. Oh, and I didn’t feel like eating too many beans. Wow, I can really be difficult at times…

Let me tell you, rather immodestly at that, that this salad is incredible. It hit all it’s marks. The buckwheat is chewy. The sweet potatoes are warm and sweet. The tempeh tastes like unexpected little pieces of smoky bacon. The spinach and arugula are refreshing.  The cherries are tart. The dressing is tangy. The pecans are crunchy. Okay, enough praises. But you’ve got to make this!

And, if you are looking for another great salad, try my recipe for Paleo Vegan Caesar Salad.

buckwheat sweet potato arugula saladbuckwheat sweet potato arugula salad

Here are some great reasons to make this buckwheat sweet potato arugula salad:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

Buckwheat is a seed, not a grain. It is great to eat if you have diarrhea. It also helps lower blood pressure, stops some types of sweating, and has a good amount of vitamin E, and has antioxidants that can help fight cancer and heart disease.

Arugula has a good amount of calcium and it also contains vitamins A, C and K. It is rich in potassium and it’s extra beneficial in the summer because it actually cools the body down. This delicious peppery green is also believed to be a libido booster. One of the first things I learned when I started really taking care of my health through proper nutrition, was to substitute dark greens for lighter greens whenever possible. One of the easiest, tastiest, and healthiest switches you can make is to swap out some of your lighter salad greens for peppery, dark arugula.

It is true that spinach contains iron, but it’s this vegetable’s lesser-known qualities that really hold my admiration. Spinach contains a substance that helps eliminate prostate cancer. It’s also great for your bones and also for memory loss. Diabetic patients may find that eating spinach helps combat excessive thirst and can even be good for night blindness. Spinach can inhibit the body’s ability to absorb calcium, so calcium-rich foods should be avoided when eating this leafy green.

In Asian medicine, nuts are known to be good for your brain, heart, skin and reproductive system. Almonds are particularly nutritious. They are a good source of protein and they give you energy. And, they are gluten-free. Almonds will help relieve a cough and asthma and are also good for constipation. Pecans are good for energy and they can also help you get rid of a cough. They are also good to help combat constipation, lower back pain, low libido, and erectile dysfunction.

Cherries are one of the best foods to combat many types of arthritis and joint pain. Also, because cherries help improve circulation, they can be helpful for post-stroke patients. In Chinese medicine, we also believe that cherries help to maintain the body’s “essence” or life-force. I always keep a bottle of organic black cherry juice in the fridge and I often drink a few ounces before bedtime or put a little in my smoothies. I also keep bags of frozen cherries in the freezer. And when fresh cherries are in season, you can always find a big bowl in my kitchen. This recipe uses tart dried cherries — I love them and use them as a substitute for raisins in many recipes.

buckwheat sweet potato arugula salad

Buckwheat Sweet Potato Arugula Salad
Author: 
Recipe type: salad, buckwheat, sweet potatoes
Cuisine: vegan, vegetarian, salad, side dish, main course
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
This salad has everything you could ever want. It's filling and tangy and sweet and just so delicious! And it has so many healing ingredients!
Ingredients
  • 1 cup raw buckwheat, cooked according to package directions, then drained and rinsed with cold water (you should end up with about 2 cups of cooked buckwheat), and then immediately tossed with 2 Tbs extra virgin olive oil
  • 1 medium sweet potato (I used a purple one), washed and cut into 1-inch pieces
  • 1 Tbs coconut oil, melted
  • sea salt and black pepper
  • 1-1/2 cups fresh arugula, chopped
  • 1-1/2 cups fresh baby spinach, chopped
  • ⅓ cup pecans, chopped
  • 2 Tbs dried tart cherries
  • 3 oz Facon Bacon tempeh, cut into pieces (or substitute another cooked flavor of tempeh or whatever other meat substitute you like)
  • For the dressing:
  • ¼ cup extra virgin olive oil
  • 2 Tbs balsamic vinegar
  • sea salt and black pepper, to taste
  • 2 tsp Dijon mustard
  • 2 tsp coconut sugar
Instructions
  1. Preheat the oven to 450 degrees.
  2. Line a baking sheet with parchment paper.
  3. Spread the sweet potatoes onto the sheet and toss them with the coconut oil and some salt and pepper.
  4. Roast in the oven for about 20 minutes, or until the sweet potatoes are done.
  5. Meanwhile, make the dressing by whisking all of the ingredients together. Set aside.
  6. In a large bowl, combine the buckwheat, pecans, arugula, spinach, Facon Bacon, and cherries.
  7. Gently stir in the cooked sweet potatoes.
  8. Add as much dressing as you like and gently toss.
  9. Enjoy!

buckwheat sweet potato arugula salad

The World’s Best Nut Butter Recipe

This truly is the world’s best nut butter recipe!

world's best nut butter recipe

I don’t think I’ve ever called any of my recipes “the world’s best”. I mean, I love a lot of my recipes, but I try not to be cocky about any of them. And it’s pretty easy not to be cocky when I have so many kitchen fails… and I do. Way too often. You just don’t see them…

But this recipe calls for some kind of special treatment when I talk about it. When I started blogging as a means of sharing my recipes with my friends and family years ago, this was one of the recipes I first posted. Everyone wants this recipe. This nut butter used to go with my daughter to camp and now it goes to college with her. It gets re-made over and over again by my friends who don’t cook. It’s a staple in my fridge at home. It truly is the world’s best nut butter recipe.

Sometimes when I make it I change up the variety of nuts, and it always comes out good. The only nuts I stay away from are peanuts. But I’ve made this with some hazelnuts, almonds, pistachios, cashews, walnuts, pecans, brazil nuts… and it has always been incredible.

Did I talk you into it?

All you need is a food processor. Really, you must try it.

I’m on a big customized-recipe-creation kick right now (okay… always…), so let me customize a recipe for you that will work for whatever’s going on in your body now… I’m such a geek that I really do get excited about doing this. I’ve got a great recipe with your name on it…  So CLICK HERE  to be taken directly  into my calendar to sign up for your free phone consultation.

And, if you want to try another great nut-based vegan spread, try my recipe for vegan cream cheese!

world's best nut butter recipe

Here’s why this homemade nut butter is so good for you:

In Asian medicine, nuts are known to be good for your brain, heart, skin and reproductive system. Almonds are particularly nutritious. They are a good source of protein and they give you energy. And, they are gluten-free. Almonds will help relieve a cough and asthma and are also good for constipation.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid; this is the same acid that is found in olive oil, making these nuts a heart-healty choice. I know some of you have a problem finding raw nuts sometimes — I’m happy to try to help you locate them if you need shopping suggestions, so just leave a comment and I will try to help. I buy then whenever and wherever I see them. I’m also lucky enough to live near a Whole Foods, so I sometimes buy them from the bulk bins here.

Pecans are good for energy and they can also help you get rid of a cough. They are also good to help combat constipation, lower back pain, low libido, and erectile dysfunction.

Chia seeds are ancient seeds that got their name from the Mayan word for “strength”. These tiny seeds have the unique ability to turn liquid into a gel-like substance when making puddings and they are great added to smoothies and shakes. They are really good for you because they are rich in omega-3 fatty acids, antioxidants and fiber.

Hemp seeds are a superfood. They are high in protein, easily digestible, and contain a full complement of amino acids. They contain disease-fighting phytonutrients that are good for your blood, immune system, tissues and skin. Hemp contains a specific fatty acid that acts as a powerful anti-inflammatory. It also helps balance hormones, making it a great choice to fight the symptoms of PMS. This super seed is also good for your liver and your brain.

Flax seeds can relieve constipation and lower cholesterol.

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. Coconut oil is my go-to for so many things and it works great in this nut butter.

world's best nut butter

If you make this World’s Best Nut Butter recipe, please be sure to let me know in the comments below. I love hearing how you like a recipe, and I love to answer your questions! If you make it, be sure to take a photo and tag me and post it on Instagram.

The World's Best Nut Butter Recipe
Author: 
Recipe type: condiment, spread, nut butter
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: about 1 pint
 
This truly is amazing nut butter. Let your food processor do most of the work, use whatever mix of nuts and seeds makes you happy, and enjoy!
Ingredients
Instructions
  1. Preheat your oven to 300°F.
  2. Line a baking sheet with parchment paper.
  3. Combine all of the nuts and seeds in a large bowl.
  4. Stir in maple syrup.
  5. Spread the mixture onto the baking sheet in a single layer.
  6. Place the tray in the oven and roast the nuts for 12 minutes, making sure they don't burn.
  7. Remove from oven and let cool for about 10 minutes.
  8. Scrape the nut mixture into the food processor and process until the mixture in finely ground and starts to stick together a bit. This may take a little time. Be patient. You will probably need to scrape down the sides of the processor bowl a few times.
  9. Once it starts to stick together a little bit, add the coconut oil and the salt and turn the processor back on. Let it process until you get the consistence of a thick nut butter. Again, be patient -- it will happen!
  10. Store in a glass jar in the fridge. Enjoy!

 

world's best nut butter recipe