Monday, March 19, 2007


1. SEEDS --Sunflower, Sesame, and Pumpkin seeds--all three of these seeds are beneficial for the intestinal health, cleansing the digestive system.

1. Sunflower seeds-Pectin, the soluble fiber found in sunflower seeds, is a powerful detoxifier, Sunflower seeds also strengthen the eyesight and reduce the risk of cataracts.

2. Sesame seeds- Inhibit cholesterol absorption and their high levels of zinc and selenium are potent antioxidant cleansers, Sesame seeds also strengthen the heart as well as the immune and nervous systems .

3.Pumpkin seeds-Helps in wound healing and are traditionally associated with prostate health and the prevention or reduction of bladder stones.

Valuable sources of protein, these little seeds are rich in the essential omega-3 fatty acids, while sesame and sunflower seeds also contain the essential omega-6 fatty acids. Both of these groups of fatty acids must be provided by your diet, because your body cannot manufacture them by itself and they are vital to your health. They are necessary for the regeneration of healthy cells and protect against blood clotting and the risk of heart disease. They also nourish the skin, improve the symptoms of rheumatoid arthritis.

Nutrients- Vitamins A,B, D, E, K; calcium, iron, magnesium, manganese, phosphorus, zinc; omega-3 and omega-6 fatty acids; pectin; protein


4 tbsp. mixed sunflower, sunflower, and pumpkin seeds
1 2/3 cups low-fat yogurt
1 tsp. honey

Lightly toast the sunflower and sesame seeds in a dry skillet (never toast pumkin seeds). Remove from heat and mix in pumpkin seeds. Add to yogurt and mix with honey, you can also add chopped fresh fruits, and serve.

2. NUTS-Nuts are an excellent form of protein and fiber. Used in their raw form (unsalted and unprocessed) they are a rich source of antioxidant vitamins and minerals.
CASHEWS, WALNUTS,HAZELNUTS, AND ALMONDS are among the most nutritious nuts; between them they contain a range of B Vitamins, which metabolize food into energy.

Nutrients- B2, B3, C, E, folate; calcium, iron, magnesium, phosphorus, potassium, selenium, zinc; fiber; protein.


1 cup hazelnuts, chopped and roasted
2 tbsp. honey
1 1/3 cups whole wheat bread crumbs, toasted
2 1/2 cups raspberries
4 tbsp. low-fat yogurt

Stir hazelnuts and honey into the crumbs. Layer with raspberries in bowls and serve with the yogurt.

Toasted Nuts

This recipe makes: 8 servings
Preparation time: 2 minutes
Cooking time: 10 minutes

1/2 cup chopped walnuts, or nut of your choice

Cooking Instructions
1. Preheat the oven to 350°F.
2. Spread the nuts out on a baking sheet.
3. Toast the nuts in the oven until they are lightly browned, about 8-10 minutes. (Watch carefully, as nuts may burn.)
4. Cool and store in an airtight container for up to 2 weeks

Spicy Cocktail Nuts

This recipe serves: 12
Preparation time: 5 minutes
Cooking time: 10 minutes

1 tablespoon olive oil
1 cup walnut halves and pieces
1 teaspoon Cajun seasoning
2 tablespoons sugar
1 cup dried apricots, quartered
4 dried pineapple rings, cut into bite-size wedges

Cooking Instructions
1. Heat the olive oil in a small skillet over medium-high heat. Add the walnuts and cook until the nuts become fragrant, about 5 minutes, stirring frequently. 2. Meanwhile, combine the Cajun seasonings and sugar in a small bowl. 3. Sprinkle the sugar mixture over the walnuts and stir to combine. Continue cooking, stirring now and then, for 2 minutes more. Pour the nuts onto a baking sheet and let cool. 4. In a medium bowl, combine the dried apricot pieces and pineapple wedges. When the nuts are cool enough to handle, toss them with the dried fruit. Serve in a decorative serving bowl. (This can be made in advance and stored in an airtight container for up to 2 weeks.)

3. PINE NUTS-Lower in total fat than most other nuts and high in protein and essential fats, perfect replacement for those trying to avoid animal proteins. Pine nuts increase the body's capacity to burn fat as well as helping to maintain low cholesterol and decrease the stickiness of the blood.

Nutrients-Vitamins B1, B2, B3, E; calcium, iron, magnesium, manganese, zinc; protein


2/3 cup pine nuts
6 oz. watercress
1 avocado, peeled, pitted, and chopped
4 tomatoes, chopped
2 tbsp. olive oil
1 tsp. white wine vinegar
1 tsp. prepared mustard
salt and pepper

Lightly toast the pine nuts in a dry skillet, turning constantly.Put the watercress, avocado, and tomatoes in a bowl and scatter the toasted nuts on top. Make a dressing from the remaining ingredients, season to taste, pour dressing over salad and serve.

Red Pepper Dip with Pine Nuts

This recipe serves: 8
Preparation time: 10 minutes
Cooking time: 5 minutes

2 cups plain low-fat yogurt
1 teaspoon olive oil
1 cup minced onion
one 12-ounce jar roasted red peppers, drained
1/4 cup toasted pine nuts
salt to taste
freshly ground black pepper
1 clove garlic, minced

Cooking Instructions
1. Place a strainer over a deep bowl. Add the yogurt to the strainer, cover, and refrigerate overnight. The yogurt will drain and thicken overnight. Discard the liquid. (You can do this entire step in advance and store the yogurt for up to one week in the refrigerator.)
2. Heat the oil in a skillet over medium heat, add the onions and cook until they become translucent, about 3 minutes. Add the garlic and cook one minute more.
3. In a food processor, puree the onion mixture with the red peppers and all but 1 tablespoon of the pine nuts. Stir the red pepper mixture into the strained yogurt. Season to taste with salt and pepper. Chill for at least one hour (this can be made in advance and stored in the refrigerator for up to 3 days.) Garnish with the remaining pine nuts. Serve with fresh vegetables and pita wedges.

Pine Nut Vinaigrette Recipe

This recipe serves: 4
Preparation time: 10 minutes

1 tablespoon finely chopped shallots
2 tablespoons red wine vinegar
1/3 cup olive oil
1/4 cup pine nuts
salt to taste
freshly ground black pepper

Cooking Instructions
1. Place all the ingredients in a blender. Blend on high speed to combine.
2. Adjust the salt and pepper to taste.


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