National Pistachio Day

Pistachios are a great on-the-go snack (or even a stay-at-home snack!) You can add them to so many different recipes as well.

Take a look at this appetizer from The California Pistachio Commission:

Brie and Pistachios
8 ounces softened Brie (Camembert cheese can also be used)
1/2 cup coarsely chopped, roasted/salted California pistachios
1 loaf French bread baguette, sliced

1. Generously spread softened Brie cheese on wedge-shaped slices of French bread baguette.
2. Top with chopped California pistachios for an elegant, yet simple appetizer or snack.

You knew I would add this. Try to find a yummy multi-grain bread and eat these in moderation. That's what makes these a a great appetizer. Make them, take them to a party and that way you only enjoy one or two!

 

(From American Pistachio Growers) A one-ounce serving of pistachios (about 49 nuts) contains a host of vitamins, minerals and other nutrients bodies need to function and stay healthy. And all for about 160 calories. One ounce of pistachios provide:

• More dietary fiber (3 grams) than 1/2 cup of cooked broccoli
• Six grams of protein – the same amount as 1 ounce of soybeans
• Good’ fat—7 grams of monounsaturated and 4 grams of polyunsaturated fats, which are considered heart healthy
• Less than 2 grams of saturated fat
• Phytosterols, which may decrease the risk of heart disease
• As much potassium as 1/2 of a large banana
• Vitamin B6
• Copper
• Thiamin
• Phosphorous
• Manganese
• No cholesterol
• No trans fat

Pistachios also have more antioxidant power per 100 grams than blueberries, blackberries, garlic, and pomegranate juice.

Lutein, an antioxidant found in green and yellow vegetables, is also found in pistachios. This antioxidant has been widely studied and shown to support eye health. Pistachios have more lutein in them than any other nut


Action Item: Eat pistachios as your snack today and celebrate... It's National Pistachio Day!

For Further Reading: Cooking with Pistachios (TONS of recipes here)

National Almond Day

Who knew it? The Almond has it's own special day.

Medical News Today says that almonds are packed with vitamins, minerals, protein and fiber, and are associated with a number of health benefits. Just a handful of almonds, approximately one ounce, contains one-eighth of our necessary daily protein.

Almonds may be eaten on their own, raw or toasted. They are also the ingredients of several different dishes. Almonds are available sliced, flaked, slivered, as a flour, oil, butter, or as almond milk.

The health benefits of almonds have been documented for centuries and modern research is backing up many of the claims - there any many goods reasons why you might want to consider including them in your diet.

So here are some ways I recommend to eat almonds:

• eat a handful (about 20-25) as a snack, perhaps pair it with an ounce of cheese 
• mix them with pretzels, chocolate chips and raisins
• use sliced almonds on your salad or in your oatmeal
• add them to smoothies
• eat almond butter on sandwiches
• drink almond milk
• grind them and use them as a coating on baked fish or chicken
• use almond flour when cooking

Be creative, I'm sure you have some great ideas too!

Food Network's Healthy Eats explains that a serving of almonds has 162 calories, 14 grams of heart-healthy unsaturated fat, and 6 grams of protein, and when snacking on almonds, portion control is key. One serving of almonds is 23 almonds, which equals 1 ounce, ¼ cup or about 1 handful.


Action Item: If you reach for a snack today, reach for delicious almonds!

For Further Reading: 9 Health Benefits of Almonds and Health Benefits of Raw Almonds and 10 Savory Almond Recipes

Superfoods

You've probably run across many lists about "superfoods" but what are they? The word is actually a "marketing term used to describe foods with supposed health benefits" says Wikipedia. Many of the foods though are actually quite super in terms of their high content of antioxidants, vitamins, or other nutrients. And notice that all "superfoods" are natural, not processed, packaged, in a pill or covered in chocolate. Though... dark chocolate might be ok!

Items often on these lists are: kale, walnuts, sweet potatoes, blueberries, yogurt, salmon. If you fill your stomach with these types of foods, there will be no room left - and no need - for foods that don't fuel your body!

Action Item: Start with one super-nutrient-packed food that you are not eating or haven't tried yet and add it to a meal, as a snack or in a smoothie.

For further reading: Eight Superfoods That are Easy to Eat and Superfoods Everyone Needs