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The Many Health Benefits of Almonds

Almonds are high in monounsaturated fats, the same healthy fats found in olive oil, which have been associated with reduced risk of heart disease. ((http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20.))

A recent  Nurses Health Study has shown researches that substituting nuts for a carbohydrate in an average diet provides a 30% reduction in heart disease risk. Researchers further found that when nuts were substituted for saturated unhealthy fats (meat and dairy fats) the diet provided 45% reduction in heart disease risk.((http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20.))

The high concentration of the antioxidant vitamin E  aids in lowering cholesterol, reducing heart disease risk, as well as lowering LDL.
(LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease).
((http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20.))

Almonds contain a very important mineral magnesium and potassium.
In just 1 cup of almonds you can reach your daily needed amount of these very important minerals.
((http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20.))

Almonds decrease after-meal rises in blood sugar, while providing amazing antioxidants to scavenge up free radicals.
((http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20.))

Almonds have a wonderful effect on the skin and complexion, while also aiding in digestion moving the food through the colon reducing the risk of  cancer. ((http://en.wikipedia.org/wiki/Almond.))

Research has recently shown almonds elevating the blood levels of HDL (high density lipoproteins) ,
while lowering LDL levels ( low density lipoproteins) reducing the risk of heart disease.
((http://en.wikipedia.org/wiki/Almond.))

The British Journal of Nutrition has shown eating almonds reduces the glycemic index (GI) of the meal. The research has shown the more almonds consumed, the lower the meal’s GI and the less the rise in subjects’ blood sugar after eating.
((http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20.))

Gene Spiller, Ph.D., director of the Health Research and Studies Center in Los Altos, California explains its the combination effect of all the properties in almonds working together. “It’s the fiber, the unsaturated fats, the arginine, the plant sterols and other phytochemicals.
They all work together to lower cholesterol and prevent heart disease.”
((http://www.psychologytoday.com/articles/200103/almonds-get-heart-healthy.))

Modified from Elana Amsterdam’s of Elana’s Pantry original recipe

candied macadamia nuts recipe

Time: 10 – 15 Minutes
Yield: 2 Cups
(4 Item Recipe)
Naturally Vegan, Vegetarian & Gluten Free
Ingredients:
2 cups raw macadamia nuts
1 tablespoon extra virgin olive oil
2 tablespoons organic agave nectar
½ teaspoon organic lemon juice
Directions:
Preheat oven to 350.
Toss all ingredients together in a large bowl.
Place macadamia nuts in a 9×13 inch Pyrex baking dish.
Bake at 350° for 10-15 minutes, until lightly browned.
Cool and serve
Note:
Make your own delicious gluten free agave nuts. We made these and they were absolutely amazing and super simple.
They’re the perfect gluten free dessert, appetizer or snack.  They make a great healthy gift for friends and family.
Making your own sweet agave nuts is not only much healthier, and affordable, but also keeps many unhealthy preservatives out of your food.
This recipe is fast and simple and absolutely delicious!

Start Eating Almonds Today and Begin Melting the Fat Away.

A recent study by the International Journal of Obesity recently found that a test group who consumed 3 ounces of almonds every day reduced their weight and body-mass index by a 18 percent.  Almonds are high in alpha-linolenic acid, which aids and speeds up the metabolism of fats.
Almonds have proven fat melting powers that will slim you down.  Start incorporating almonds into your diet.  You only need a small handful to do the job.  You can put them on your foods or eat them with an apple as a perfect snack.

Modified from VT original featured recipe

Grilled Pineapple and Macadamia Nut Salsa

Raw Pineapple Cilantro Macadamia Nut Salsa

Time: 10 Minutes
Yield: 8 Servings
(9 Item Recipe)
Naturally Raw, Vegan & Vegetarian

Ingredients:

1 large organic pineapple, quartered
½ cup raw unsalted macadamia nuts, chopped
½ cup organic red bell pepper, diced
¼ cup organic red onion, diced
2 Tbs. organic lemon juice
2 Tbs. organic cilantro, finely chopped
2 tsp. jalapeño chile, seeded and diced (optional)
1 clove organic garlic, minced (1 tsp.)
¾ tsp. chipotle chile powder (optional)
Directions:

Chop pineapple into 1/4-inch cubes, and transfer to bowl. Stir in remaining ingredients, and season with sea salt and pepper, if desired.

Note:

The combination of  pineapple and macadamia nuts give this salsa a tropical flair.We love to use this as a salad dressing topper adding 1/4 cup of extra virgin olive oil and 1/4 cup apple cider vinegar.  It is also amazing on top of any vegetable protein, or rice.  It makes a wonderful appetizer served with chips or stuffed into a pita. If you can’t find macadamia nuts, you can use toasted pumpkin seeds or pine nuts instead. If you do not like spicy simply reduce the amount of chile and jalapeno or remove it creating your desired level of heat.

The New Supper Club

What better way to honor Earth Day than to win over friends and loved ones to the delights of plant-based eating?
Here’s how to start your own veg dining club

The New Supper Club

BY Nancy Eisman

I’ve been incubating the idea of a veg supper club for several years. As a vegetarian for more than two decades, I’ve faced many challenges in breaking bread with friends and family who didn’t embrace my plant-based lifestyle. Hosting a dinner party is hard work. When you add to that the anticipated questions—”What do you mean there isn’t any meat?” “How do you get enough protein?” and “Tofu is really gross, right?”—it’s no wonder that though I fantasized about countless dinner parties, I actually held only a few.

But that was then and this is now. More and more people are paying respectful attention to the benefits of a plant-based diet. Meatless Mondays have become de rigueur at restaurants worldwide, and Tofu Thursdays are popular in the blogosphere. Gail Simmons, food critic and judge on Bravo TV’s Top Chef, recently proclaimed, “The year of the vegetables is upon us!” Since people are opening their minds to the idea of vegetarian eating, I decided now would be the perfect time to throw open my pantry, kitchen, and dining room to veg-curious friends and family.

The idea is simple: enlist a few friends, pick a mutually convenient day, and divvy up cooking assignments.
For best results, follow my simple steps to supper club success.

No. 1: Don’t Guess Who’s Coming to Dinner
Start with a core of four to six friends who share a passion or interest in plant-based dining. Include both vegetarians and veg-curious omnivores to make for a well-rounded group. While you’re at it, bring in at least one or two seasoned cooks. For me, finding friends who were up for the idea was much easier than it would have been just a couple of years ago. Most people I know are still not completely vegetarian, but nearly all of them eat plenty of plant-based meals and are interested in expanding their veg horizons.

No. 2: Make It Potluck
Rather than preparing the entire menu yourself, invite each guest to prepare one dish to bring to the communal meal. Potluck dinners were invented with the express purpose of sharing food and friendship— everyone shares in the work and the expense.

No. 3: Pick a Theme, Any Theme
Day of the Mushroom (April 16), National Salad Month (May), foods starting with the letter N. For my kickoff dinner, I put together a spring-themed menu of four-star seasonal recipes from vegetariantimes.com. Another option would be to agree on a theme, and invite each member of the club to choose an appropriate recipe in an assigned category (appetizer, salad, entrée, etc.). Go with whatever theme sparks the greatest interest among the group.

No. 4: Choose the Menu
While old-school potlucks are more come-as-you-are and bring-what-you-want, the modern approach involves a little bit of planning yet leaves plenty of room for creativity. Consider your friends’ culinary abilities and inclinations when choosing the recipes. Keep in mind personal likes, dislikes, allergies, etc., and if you know someone prefers cooking over baking, plan accordingly. On the other hand, a supper club can be a great opportunity to coax someone out of their comfort zone.

No. 5: Get the Word Out
The host will act as team leader, but a supper club is a collaborative effort, and communication is key. While more than a dozen potluck and dinner party invitation templates are available on evite.com, you can use sites such as signupgenius.com and luckypotluck.com to keep fellow potluckers in the loop on everything from menu and recipe sign-ups to head count and driving directions.

No. 6: Show and Tell
If you’re the host and you’ve selected the menu, plan to print out at least one copy of each recipe for everyone to look over at some point during or after dinner. (If guests select their own recipe contributions, ask them to bring copies to share, and invite them to talk about their recipe choices and cooking experience.)

No. 7: Set the Stage
Create a comfortable, welcoming space for guests— whether you set the dinner table for a sit-down feast or arrange a buffet around the coffee table. You’ll also want to have plates, cutlery, glasses, and napkins, plus a few extra platters or bowls and serving utensils for anyone who didn’t bring their recipe ready-to-serve. For a smaller group of four to six people, one recipe per course works great. When your club grows, you can prorate the recipes accordingly (e.g., double up on the entrée; assign another appetizer, side dish, and a second oh-no-you-didn’t dessert to new members).

No. 8: Alcohol Protocol
The host can provide water and a nonalcoholic drink.
And don’t forget the ice!

No. 9: That Was Great…Let’s Do It Again
Take 15 minutes or so while basking in the afterglow of a great first meal to discuss plans for future get-togethers. Once a month, dinner, the occasional brunch/lunch? Pick a mutually convenient day and time for the next event, identify the next host, and pass along any party-planning wisdom you’ve gained.

With social media technology available to everyone, there’s no time like the present to get in touch with your inner social butterfly and help feed our collective need for community. A supper club is the perfect setting to expand your culinary experiences, inspire one another, and exchange ideas for living the best plant-based vida loca you can.

Ask the Doc

Plastic Panic

Should you say no to BPA?

Plastic Panic

BY Neal D. Barnard, MD

Q: What is BPA? And is it dangerous?

A: BPA stands for bisphenol A, a chemical used in some hard, clear plastic products, such as reusable bottles, and in the resin that lines food and beverage cans. Manufacturers like to use BPA because it is tough and heat-resistant. They produce it in enormous quantities —more than 7 billion pounds annually, and increasing every year. Virtually everyone has been exposed to BPA, and most of us are exposed repeatedly each day, particularly from food and beverages.

Is it dangerous? Regulatory authorities are busy arguing that point. In the meantime, the U.S. Food and Drug Administration is supporting efforts to reduce BPA exposure, especially for children.

Very few studies have looked at BPA’s effects in humans, but those that have are worrying. The first large human study of BPA exposure was published in the Journal of the American Medical Association in 2008. Researchers checked for traces of BPA in urine samples from 1,455 people. Those with higher levels were more likely to have heart disease, diabetes, and liver abnormalities. So far, though, no study has confirmed these findings.

A Chinese study presented evidence of hormone effects in humans. Published this past November in Human Reproduction, the study found that male workers in factories producing BPA (who were exposed to high levels of airborne BPA) had a higher incidence of sexual dysfunction, compared with men working in other factories. Erectile difficulties were reported in 16 percent of exposed men, compared with 4 percent of unexposed men. Many of the exposed men also reported loss of sex drive and other sexual problems. While sexual dysfunction is not life-threatening, the researchers viewed it as a sign that other hormonal problems— perhaps even cancer—might also be linked to BPA.

Q: How much exposure is too much?

A: This past December, Consumer Reports published test results for BPA levels in canned products. Nearly all the products tested contained traces of BPA. While each exposure from a food or drink is minuscule, these exposures occur very frequently.

Here’s the problem: no one really knows how much exposure is safe, and there may actually be no safe exposure level. Exactly what defines a dangerous dose —one serving of canned foods, versus two or three —is not at all clear.

Q: What can I do?

A: Choose fresh or frozen foods over canned. Try cooking beans from scratch; it’s easier than you think. If you reheat food in the microwave, use a glass container, not plastic. When buying plastic products, look for BPA-free options: Check the recycling label (the triangle made of three arrows with a number from 1 to 7 in the middle) on the bottom. Products with a 3 or 7 may contain BPA, unless they specifically indicate that the product is BPA-free.

While industry, government, and health advocates fight it out, my suggestion is to choose products that are free of BPA.

One of our favorite Gluten Free recipes from VT

Sweet Potato & Black Bean Enchiladas

Sweet Potato & Black Bean Enchiladas

Time: 1 Hour
(23 Item Recipe)
Yield: Serves 8 (makes 16 enchiladas)
Naturally Vegetarian & Gluten Free

Right from the start, the originality and flavor profile of this recipe made it a standout for VT taste testers. “My wife and I eat this dish a lot in the fall and winter months. We make it when we’re having guests (vegetarian and not) because we know everyone will enjoy it,” explains James McNulty. “It can be made the night before and it travels well, so it’s great for a potluck or a holiday party.”
Sauce
1 15-oz. can tomato sauce
1 ¾ cups low-sodium vegetable broth
1 tsp. ancho chile powder
1 tsp. chili powder
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. dried oregano
½ tsp. chipotle chile powder
Filling
1 Tbs. extra virgin olive oil
1 small onion, diced (1 cup)
1 ½ lb. sweet potatoes, peeled and diced (3 cups)
1 15-oz. can diced tomatoes, drained
1 16-oz. jar prepared medium salsa
2 cloves garlic, minced (2 tsp.)
1 chipotle chile in adobo sauce, drained and minced
1 15-oz. can black beans, rinsed and drained
1 12-oz. round queso fresco, divided
Enchiladas
extra virgin olive oil, for brushing baking dish
16 6-inch corn tortillas, warmed
2 limes, cut into wedges
1 avocado, sliced
½ cup sour cream, for garnish
Cilantro sprigs, for garnish, optional

Directions:

To make Sauce:
Bring all ingredients to a simmer in saucepan over medium heat.
Whisk to combine, then remove from heat.
Season with salt and pepper, if desired.To make
Filling:
Heat oil in separate saucepan over medium heat.
Add onion, and sauté 3 to 5 minutes, or until soft.
Add sweet potatoes, tomatoes, salsa, garlic, chipotle chile, and 1/2 cup water; bring to a boil.
Reduce heat to medium-low, and simmer 30 to 40 minutes, or until sweet potatoes are soft.
Mash mixture with potato masher until combined.
Add black beans, and cook 5 minutes. Stir in half of queso fresco, and remove from heat.
To assemble Enchiladas:
Preheat oven to 350ºF. Brush 13- x 9-inch baking dish with oil.
Spread 1/2 cup Sauce in bottom of dish. Fill tortillas with Filling. Roll, and pack close together seam-side down in baking dish.
Top with remaining Sauce and queso fresco. Bake 15 minutes. Adjust oven to broil.
Broil Enchiladas 5 minutes, or until cheese is browned and bubbly.
Let rest 10 minutes before serving. Garnish with lime wedges, avocado slices, sour cream, and cilantro sprigs, if using.
Healing Foods

Cayenne

This is a wonderful fiery spice that pairs well with any dish.
The nutritional and healing properties of cayenne will help keep sore throats and sinus congestion at bay.
cayenne

Cayenne powder is made from dried chilies, that are then ground into a powerful powder. Cayenne pepper contains an amazing healing substance called capsaicin.  The capsaicin is the part of the chile that makes it fiery hot.  Capsaicin in cayenne can soothe a sore throat (even better than lozenges, which can dry tissues, increasing irritation). Cayenne is an excellent expectorant: a small taste releases fluids in the mouth, throat, and nasal passages that thin mucus, break up congestion, and flush out irritants, helping to stave off bacterial infections.
Cayenne can also be used topically in ointments relieving muscle and joint pain.

Choose It & Use It

Cayenne pepper adds heat and spice to food. It is very potent a little bit goes a long way.
Be sure to get the healing properties of cayenne into your diet.
It can be a wonderful aid when your sick.

Caution:
If you are a nursing mother or child under 2 you should avoid cayenne.

Shared with Us By Chef Aaron London

Braised and Raw Black Kale Salad

Braised and Raw Black Kale Salad

Time: 12 – 15 Minutes
Yield: 4 – 6 Servings
(12 Item Recipe)
Naturally Vegetarian
Ingredients:
½ cup pine nuts, divided
½ cup olive oil, divided
2 medium onions, thinly sliced (3 cups)
3 cloves garlic, minced (1 Tbs.)
½ tsp. red pepper flakes
2 ½ lb. black kale, stems trimmed, divided (16 cups)
1 cup golden raisins
1 cup dry sherry
2 tsp. balsamic vinegar
6 Tbs. lemon juice, divided
6 tsp. grated lemon zest,
Nutritional Yeast (Vegan) or Divided Shaved Parmesan cheese for garnish (optional)
Directions:
Preheat oven to 325. Spread pine nuts on baking sheet.
Toast in oven 10 minutes, or until light brown. Set aside. Heat 1/4 cup olive oil in Dutch oven over medium heat.
Add onions, and cook 5 to 7 minutes, or until translucent. Add garlic and red pepper flakes; cook 1 minute.
Add 12 cups kale, and stir until coated with oil. Stir in 1/2 cup water, cover, and reduce heat to medium-low.
Simmer 1 hour, or until kale is soft.Bring raisins and sherry to a boil in saucepan over medium-low heat.
Cook 5 minutes, or until raisins are plumped.
Transfer to bowl, and stir in vinegar, 2 Tbs. lemon juice, 2 tsp. lemon zest, remaining 1/4 cup olive oil, and pine nuts.
Slice remaining 4 cups kale into thin ribbons, and toss with remaining 4 Tbs. lemon juice and 4 tsp. lemon zest in medium bowl.
Run knife through cooked kale to slice into bite-size pieces. Transfer to platter, and drizzle with half of pine nut mixture.
Top with raw kale ribbons, drizzle with remaining pine nut mixture, and sprinkle with Nutritional Yeast or Parmesan, if using.
Notes from the Chef:
Chef Aaron London “definitely had gluten-free diners in mind” when he came up with this recipe.
“I wanted to make sure it had a variety of textures-fluffy, crunchy, and unctuous.
Often when food is missing gluten, it lacks different texture profiles,” he explains.

Modified from Kathy Patalsky’s Original Article Veggie Burger Basics

The Perfect Veggie Burger

Along With

Simple Steps To Make Them

spicy chili burgers vegan 28 e1337876333477 Veggie Burger Basics: 5 Tips!

Vegan Chili Bean Burger

If you are like us and love everything veggie you will love this.
This is also great for preparing food for a vegan, vegetarian or health conscious individuals you may have over.
The steps we’ll go over will explain some simple ways to a perfect veggie burger to make for dinner, serve at your next bbq or for a get together.
We will go over Kathy 5 recommended tips as well as provide the key to a perfect veggie burger.
Veggie Burgers are much quicker, healthier and more affordable then traditional meals and are easy to make using these 5 basic tips.
If you are already buying frozen store veggie burgers you may want to start making these today.  Not only are these fresher and more nutritious without the added sodium and preserving necessities, they are also much more affordable allowing you to make more for less, quicker and fresher.

Veggie Burger Basics: 5 Simple Tips To Know

 Bases

Veggie burgers require very few items to make.  Some of our favorite ingredients include legumes or smashed beans, raw nuts, quinoa, black rice (gluten free), seitan, Textured Vegetable Protein, tofu, lentils, potatoes, brown rice, mushrooms, carrots, bell pepper and sweet potato.

Flavor

This is the most important step to a delicious burger filled with flavorful notes. Adding fresh herbs, spices, jalapeno, chipotle, lemon, cajun, rosemary, basil and more can bring your burger to life. We have used nutritional yeast to add a cheesy flavor, or
agave, maple or honey for a sweet note.  For Texture and depth and more of a savory flavor we enjoy adding tahini or hummus.

Binding

The most successful binders we have used have included  wheat flour, quinoa, black rice, brown rice, or bread crumbs.
Nut butters like tahini, soaked or dried flax, flax seed meal, or chia seeds are also great binders that add texture and hardiness to the burger.
Seeds are great additions as they absorb moisture helping the process.
When you add a binder you help create a paste like texture thickening the mixture and helping it all stick together.

Cooking

The best way to cook a veggie burger is either in a skillet,  a flat top grill, or baked in the oven.  If you want to cook them on a grill you will need to cook them in foil pouches otherwise you may lose your burger in the flames.  Cooking them in foil pouches will also help keep them away from other meat you may be cooking on the grill. If you are making a large amount of patties they are healthier and easier to bake in the oven
at 350 for about 15 to 20 minutes – How wet and thick you make your patties will determine how long or short you need to cook them.
If you prefer you can also sauté your patties.  When we pan saute them we press fresh bread crumbs on them and cook them on
medium heat in extra virgin olive oil for about 3 minutes per side allowing them to crisp up nicely.

Serving

Veggies burgers have complex flavors and textures, and are usually much softer in texture than traditional burgers.
We enjoy toasting sprouted whole grain buns and adding fresh produce for the toppings.
Crisp lettuce or kale, sliced tomato and red onions, avocado, cucumber, and sprouts, are always delicious on a veggie burger.
Fresh Raw apple beet agave salad , or cranberry Kale Salad (see our recipe at attractingwellness.net).
These salads pair wonderfully to the burger.
Vegan condiments like spicy mustard, agave bbq, and vegan mayo are great to add extra flavor.

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