Back when we hunted and gathered for our food, nuts and seeds were part of our daily diet. They gave us energy, soft healthy skin, fertility, immunity, healthy joints, strong hearts, and sharp balanced minds. Many of us have avoided nuts and seeds to keep our diet low in fat, so it’s no coincidence that we may lack these qualities in our health.
Nuts and seeds are chock full of heart healthy mono and polyunsaturated fats. They contain little artery clogging saturated fat. They also contain essential fatty acids (EFAs). EFAs are responsible for the healthy qualities of nuts, but they are easily destroyed by heat, light and oxygen. So to get their health benefits, nuts and seeds must be eaten raw. Beyond fat, nuts are a good source of all the nutrients we need: protein, complex carbohydrates, fiber, and certain vitamins and minerals. This is how they can do so much for us.
A serving size is the eater’s handful. Those on weight loss diets may find that a handful of nuts give a feeling of fullness without weight gain.
Lisa Everett, RPh, CCN, suggests homemade trail mix made with raw nuts. Most commercial trail mixes use roasted nuts. Mix ¼ cup each of raw almonds, walnuts, Brazil nuts, cashews, or any of your favorite raw nuts or seeds, raisins, dried cherries or any of your favorite dried fruits and 1 teaspoon of salt in a bag. Close the bag and shake to mix. Pour into plastic sandwich bags for easy snacks to-go.
Walnuts and flax seeds are special because they contain omega-3 fatty acids. Our diets tend to be low in them, yet they are essential for healthy brain and nervous system functioning. It’s easy to toss a handful of raw walnuts or flax seeds on a salad or vegetables for added crunch and nutrition. Refrigerate walnuts and flax seeds to keep the omega-3 fatty acids fresh.
Peanuts and peanut butter should be a treat, not a regular part of our diets. They contain a protein known to cause hardening of the arteries. Most commercial peanut butters are full of sugar and disease causing trans-fat. Use raw almond butter instead.
Sesame seeds are particularly high in calcium and flavor. They are used by many cultures. Sesame paste, called tahini in Arabic countries, is the essential ingredient in hummus. In China, it’s used to make a sesame sauce served over noodles. This sesame sauce recipe is adapted from Annemarie Colbin’s cookbook The Natural Gourmet and is a staple in my home:
2 – 4 cloves garlic 1 tablespoon brown rice or apple cider vinegar
½ cup raw sesame tahini ½ cup green tea
2 teaspoons maple syrup Pinch of cayenne pepper
3 tablespoons shoyu or tamari (natural soy sauce available at health food stores)
Place the tahini, shoyu, maple syrup, garlic and vinegar into a 2 quart mixing bowl. Blend carefully with a spoon. The mixture will thicken.
Add tea several spoonfuls at a time until you get a smooth consistency. Add cayenne to taste. Serve over vegetables, whole grain noodles or your favorite protein. Great hot or cold. Serves 6.
This article originally appeared in the April 2005 issue of the Kansas City Wellness Magazine, www.kcwellnessmagazine.com.
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