Tag Archives: WALNUTS

Did You Know – This Nutty Information

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1. Almondscontain more Vitamin E than any other nut. Essential for heart, nerve and muscle health. Good way to eat them is also pure almond butter on apple slices.

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2. Walnuts – The best way to purchase walnuts are while they are still in the shell. Walnuts are ideal for athletes due to the anti inflammatory monounsaturated fats. They also contain alpha-linoleic acid, which are good for joints and boosts mood. Researchers have also found the antioxidant compounds in walnuts detoxify potential carcinogens in the body.

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3. Pine nutsThese are natures only source of Pinoleic acid, which stimulates hormones that reduce appetite. This nut is also packed with b group vitamins copper which helps transport oxygen and immune boosting vitamin E and magnesium for muscular aches, pains and cramps.

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4. Pistachio NutsPistachios are a great choice for sportspeople. They contain 7 amino acids which are the bodies building blocks for protein and muscle. They also are vital for the eyes as they contain lutein and zeaxanthin. They are also loaded with calcium and magnesium.

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5. Cashews Cashews provide approximately 20 per cent of most Women’s recommended iron intake. Cashews are rich in magnesium to regulate nerve and muscle tone, and phytosterols, phytonutrients that block cholesterol absorption and lower cholesterol levels.

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6. Brazil Nuts It is important to refrigerate these nuts to keep them fresh. They have a high content of heart-healthy fats so the spoil easily. They are very high in selenium which is a trace mineral that reduces heat disease risk as well as anxiety and preventing fatigue. They are also a great source of magnesium, calcium, immune boosting zinc and iron. An all-rounder I would say and a good thing to have in the fridge for small snacks.

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7. Coconuts Coconut water is one of the most balanced sources of natural electrolytes, making it a wonderful drink for staying hydrated. Coconuts are also full of nutrients to ward off high cholesterol and high blood pressure.

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Sleep – How To Make Or Break Your Sleep

IMG_0810My Granddaughter. Sleeps like an angel.

My whole day is golden when I have a good nights sleep, I can tackle anything. Bad nights sleep, then you need to stay away from me as the scorpion comes out in me and you are likely to get the ‘sting of the tail’.

I don’t sleep the way I used to. I was always a good sleeper, if my eye lids closed then so did the rest of me, my brain, my body, heart and what ever slowed down. Sleep for me today is a lot more difficult, it is harder to shut the brain down as it wants to keep having a conversation with me in the night. I can be in a deep sleep then all of a sudden I will be awake thinking of some thing that is so not important at that hour of the night. Then of course the brain does not even want to let you go to sleep in the first place.

When I see articles on the art of getting a good sleep then that always attracts my attention.

This is an article on the Natural News.com, written by Sandeep Godiyal on the good and bad foods that affect sleep.

Foods to eat and not to eat

1) Almonds and walnuts. These nuts actually contain a lot of tryptophan, magnesium, and melatonin – a powerful trio that is known to be ideal for those who are looking for natural sleeping aids. Experts say that it is best to try to eat a handful about an hour or so before sleeping.

2) Grapefruit. This is one of the foods that people should steer clear of, as it contains acid. Nobody wants to be kept up all night because of heartburn. Grapefruits increase the acidity of the stomach, so it is expected that those who eat this before sleeping will have heartburn. If people do not want this to happen, it is best to stay away from grapefruit, as well as other citrus fruits or juices before going to bed.

3) Oatmeal. This food is mostly considered as breakfast fare, and many eat this only in the morning, but studies have shown that there are actually a lot of benefits from eating oatmeal before going to bed. Oatmeal has been found to be full of nutrients that help promote sleep, such as potassium, phosphorus, calcium, and magnesium.

4) Celery. Celery is listed as a healthy vegetable, but it is considered as one that should be avoided before going to bed. Why is that so? Celery is considered a natural diuretic, and if people do not want to wake up in the middle of the night just to urinate, it would be best to steer clear of this vegetable. Other natural diuretics that people should avoid include parsley and ginger.

5) Tart cherries and raspberries. It has been found that raspberries and tart cherries have melatonin, which is a popular sleep aid.

6) Fried and greasy food. People who have a high intake of fried, fatty, and greasy foods at night tend to have less productive sleep compared to those who do not. The stomach works twice as hard just to digest the oily foods, which could then make people experience heartburn or indigestion.

7) Bananas. Bananas contain a lot of magnesium and potassium. They also contain tryptophan, which is an amino acid found in turkey, another food source that is famous for helping people who wish to have better sleep.

8) Spicy foods. Spicy foods not only irritate your digestive system, but they can also have a huge impact on your sleep. Experts say that it is best to avoid eating spicy foods before sleeping.

I can add to this.

Dark chocolate – A small amount just before you retire can assist with sleep. It works for me.

Warm milk and a few drops of molasses – I used to feed my babies  this concoction  and it was great for  a good nights sleep for them and me.

Green Tea – I do not have this in the evening because for some reason I find it hard to get to sleep after I drink it.

Milk Chocolate – This also keeps me awake. I assume there is too much sugar in it.

Clean Sheets – There is something about fresh clean sheets on the bed, I always seem to get a good nights sleep on that first night of those fresh cuddly sheets. I sprinkle a little lemon grass oil on the sheets when I make the bed.

Breathe – This I know works for me. If I am a little tense and not getting to sleep I take 4 very deep breaths and I find by the time I get to the 4th one I am on my way to sleep. Make it slow and as deep as you can.

Here are some more tips that I have come to my attention

6 Top Tips For A Better Nights Sleep

Hope these suggestions help as I know there are chronic non sleepers in this world and I can only sympathize  with you because I cannot think of anything worse than not getting some form of relaxing sleep even if it only for about 4 hours. I think it has been proved that sleeping pills are not the answer and can even be worse for you as they can make you drowsy and not particularly functional during your working hours. 

Stress has a lot to answer for and as we all know stress is a cause of many problems with our health. 

Find some way to relieve your stress – Breathe, yoga, read soothing words before sleep, no murder, police tv series, find a love story on tv, have a brandy.

Good sleeping

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Pork Chops With Apple Cider, Walnuts, And Prunes – Yes Please

INGREDIENTS
Serves: Prep: 23min Cook: 20min Total: 43min
4 pork chops (6-8 ounces each), each 3/4″ thick
1/2 teaspoon salt
1/2 teaspoon ground rubbed sage
1/4 teaspoon ground black pepper
1 tablespoon walnut oil or olive oil
6 pitted prunes (2-3 ounces), chopped
1/2 cup apple cider
1/4 cup dry white wine or apple cider
2 tablespoons chopped walnuts
DIRECTIONS
Season the pork with the salt, sage, and pepper. Heat the oil in a large skillet over medium-high heat. Add the pork and cook until browned on the first side, 4 to 5 minutes. Hold the chops on the edges and cook the edges until browned if desired, 1 to 2 minutes. Turn and cook until the second side is browned, about 1 minute. Reduce the heat to low and pour off any fat in the skillet. Add the prunes, cider, and wine or cider, and cook until the juices run clear and a meat thermometer registers 155°F, turning once or twice, 12 to 15 minutes.
Remove to plates and spoon the prunes on top. There should be about 2 tablespoons uices left in the pan. If more, cook ove low to medium heat until reduced. Spoon the juices over the pork and sprinkle with the walnuts.

NUTRITIONAL FACTS PER SERVING
CALORIES 435 CAL
FAT 17.7 G
SATURATED FAT 4.7 G
SODIUM 383.5 MG
CARBOHYDRATES 18.8 G
TOTAL SUGARS 7.2 G
DIETARY FIBER 1.4 G
PROTEIN 45 G

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Pork Chops With Apple Cider, Walnuts, and Prunes

This looks delicious and am going to cook this for Thursday night. I am not sure about the prunes but will give it a go.

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Pork Chops With Apple Cider, Walnuts, and Prunes

INGREDIENTS
Serves: Prep: 5min Cook: 17min Total: 22min
4 pork chops (6-8 ounces each), each 3/4″ thick
1/2 teaspoon salt
1/2 teaspoon ground rubbed sage
1/4 teaspoon ground black pepper
1 tablespoon walnut oil or olive oil
6 pitted prunes (2-3 ounces), chopped
1/2 cup apple cider
1/4 cup dry white wine or apple cider
2 tablespoons chopped walnuts
DIRECTIONS
Season the pork with the salt, sage, and pepper.
Heat the oil in a 12″ skillet over medium-high heat. Add the pork and cook until browned on the first side, for 4 to 5 minutes. If desired, hold the chops on the edges and cook the edges until browned, for 1 to 2 minutes. Turn and cook until the second side is browned, about 1 minute. Reduce the heat to low and pour off any fat in the skillet. Add the prunes, cider, and wine or cider. Cook, turning once or twice, until the juices run clear and a meat thermometer inserted into the pork registers 155°F, for 12 to 15 minutes.
Transfer to plates and spoon the prunes on top. There should be about 2 tablespoons of juices left in the pan. If more, cook over low to medium heat until reduced. Spoon over the pork and sprinkle with the walnuts.

NUTRITIONAL FACTS PER SERVING
CALORIES 435 CAL
FAT 17.7 G
SATURATED FAT 4.7 G
SODIUM 383.5 MG
CARBOHYDRATES 18.8 G
TOTAL SUGARS 7.2 G
DIETARY FIBER 1.4 G
PROTEIN 45 G
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Banana Walnut Muffins

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These are my favourite Muffins. I often make them in Australia, as my son has bananas growing on his property so there is a lot of bananas. You can make these and freeze them and they make a great addition to your lunch and the children’s lunches. We put them in frozen and by lunch time they have thawed and ready to eat. Moist too.

THE BANANA AND WALNUT MUFFINS RECIPE

Wondering what to do with an overripe banana? Ponder no more. Instead, whip up a batch of these smashingly delicious muffins. It’s the smart-and tasty-thing to do.

Ingredients

Serves: Prep: 20min| Cook: 16min | Total: 38min

NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

TOPPING:

  • 2 tablespoons unbleached all-purpose flour
  • 2 tablespoons ground walnuts
  • 2 tablespoons sugar
  • 1 tablespoon cold butter, cut into small pieces

MUFFINS:

  • 2 cups unbleached all-purpose flour
  • 2 1/4 teaspoons baking powder
  • 1/4 teaspoon salt
  • 1/2 cup coarsely chopped walnuts
  • 1 large ripe banana, mashed (about 1/2 cup)
  • 1/3 cup vegetable oil
  • 1 egg
  • 1/2 cup sugar
  • 1 teaspoon grated orange peel
  • 1/2 cup milk

Directions

  1. To make the topping: In a small bowl, combine the flour, walnuts, and sugar. Using a pastry blender or 2 knives, cut in the butter until the mixture resembles coarse crumbs.
  2. To make the muffins: Preheat the oven to 425°F. Grease a 12-cup muffin pan.
  3. In a large bowl, combine the flour, baking powder, salt, and walnuts.
  4. In a food processor, combine the banana, oil, egg, sugar, and orange peel. Process for 30 seconds, or until well combined. Transfer the mixture to a 2-cup measure. Stir in enough of the milk to make 1 3/4 cups. Pour into the flour mixture, stirring until just combined. Do not over mix.
  5. Divide the batter evenly among the prepared muffin cups, filling them about two-thirds full. Sprinkle the topping over the muffin batter. Bake for 14 to 16 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Cool on a rack for 5 minutes. Remove to the rack to cool completely.

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