Raw nuts and seeds are an excellent source of protein. They should always be eaten raw. Roasting alters some of the nuts’ beneficial qualities, and commercially packaged seeds and nuts are sometimes cooked in hydrogenated oils, which are full of unhealthy trans fats, and salted. It’s best to purchase your seeds and nuts in their natural form. Always store them in the fridge to maximize freshness and to prevent them from going bad. Nuts and seeds contain oils and can go rancid.
Soaking them makes them easier to digest and alkaline-forming. You can do this by placing them in a container and cover with one or two inches of water. The harder the consistency of a nut or seed; the longer the soaking time is required. Almonds require at least 24 hours, walnuts and Brazil nuts-around 6 hours, and soft nuts such as pine and macadamia nuts-2 hours or less. Most seeds you can soak overnight. The nuts and seeds will plump up as they absorb water. If you soak them overnight you should rinse them off before using.
Best Nuts and Seeds to Consume:
Almonds, Brazil nuts, Filberts, Pecans, Pine nuts, Walnuts, Chia seeds, Hempseeds, Pumpkin Seeds, Sesame Seeds, Sunflower seeds, and Flaxseeds!!
I'm almost positive I get a sample of the beet and fennel salad in the deli at work every day!! Hahaha Chelsea probably hates me!! I had never tried beets until I started working at Fresh and Natural and now I feel like a beet addict! ;)
Beets are an excellent source of hearth-healthy folate and a very good source of the antioxidant manganese and heart-healthy potassium. Beets contain digestive-supportive dietary fiber, free radical scavenging vitamin C and copper, bone-healthy magnesium, and energy-producing iron and phosphorus.
Tips for Preparing Beets
Rinse gently under cold running water, taking care not to tear the skin, which helps keep the health-promoting pigments inside. Since beet juice can stain your skin, wearing kitchen gloves is a good idea when handling beets. If your hands become stained like mine during the cleaning and cooking process, simply rub some lemon juice on them to remove the stain to avoid the "I just committed a murder" hands!! :)
Cut beets into quarters leaving 2 inches of tap root and 1 inch of stem on the beets.
The Healthiest Way of Cooking Beets
Cook beets lightly. Studies show beets' concentration of phytonutrients, such as betalains, is diminished by heat. I recommend healthy steaming beets for 15 minutes to maximize their nutrition and flavor. Fill the bottom of the steamer with 2 inches of water and bring to a rapid boil Add beets, cover, and steam for 15 minutes.
Beets are cooked when you can easily insert a fork or the tip or knife into the beet. Peel beets by setting them on a cutting board and rubbing the skin off with a paper towel. Wearing kitchen gloves will help prevent your hands from becoming stained.
Raw nuts and seeds are an excellent source of protein. They should always be eaten raw. Roasting alters some of the nuts’ beneficial qualities, and commercially packaged seeds and nuts are sometimes cooked in hydrogenated oils, which are full of unhealthy trans fats, and salted. It’s best to purchase your seeds and nuts in their natural form. Always store them in the fridge to maximize freshness and to prevent them from going bad. Nuts and seeds contain oils and can go rancid.
