natural pet foods 18 | smile for your heart 18 | namaste immune boost 20 fresh BY JENNA BLUMENFELD
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Crack open a handful of these beauties for heart-healthy monounsaturated fats, essential minerals, and powerful antioxidants.
Hazelnuts. These pearl-shaped nuts offer abundant vitamin E, an antioxidant that supports heart and eye health. To remove hazelnuts’ bitter skins, bake on a rimmed sheet at 350 degrees for 10–15 minutes; place in a clean dish towel and rub vigorously. Make the Egyptian spice dukkah by blending hazelnuts, sesame seeds, cumin, coriander, and sea salt in a food processor. Dip pita into olive oil and dukkah for an exotic appetizer.
Brazil nuts. Just one of these crescent-shaped nuts— technically a seed from trees that grow in South America— provides nearly 100 percent of your recommended daily selenium, a nutrient that protects against oxidative damage and supports reproductive health. For an alternate take on pesto, substitute buttery Brazil nuts for pricier pine nuts.
Almonds. Ancient civiliza- tions embraced almonds as nourishing, portable sustenance; it’s believed that almond trees lined trade routes like the Silk Road. Today, we love almonds for their high magnesium content: 1 ounce offers nearly 76 mg, or 20 percent of your daily needs. Make your own almond butter by processing 2 cups roasted almonds in a food processor for 10–13 minutes, scraping sides as needed, until creamy.
Pecans. Too often buried inside high-calorie pies and desserts, these Southern staples are quite nutritious on their own: One handful delivers more than half of your daily dose of manganese, a trace mineral associated with osteoporosis prevention. Enjoy pecans’ lighter side in a spinach salad tossed with fresh apple slices, dried cranberries, and a rich balsamic vinaigrette.
november 2013 |
deliciousliving.com 17
ERIC FENOT / STOCKFOOD
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