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Power Up—Nuts & Berries
Nuts and berries are a wonderful way to boost energy throughout the day.
Almonds
Most people avoid almonds because they are relatively high in fat, but they contain fat that can help lower cholesterol because it’s mostly unsaturated. Almonds are one of the best sources of vitamin E, which protect against high blood pressure and heart attacks, and provide bone–building minerals calcium and magnesium, as well as of the mood–soothing B vitamins niacin and riboflavin.
- Almond Milk: In a coffee grinder, finely grind 1/4 cup almonds. Place ground almonds in a blender with 1 cup water and purée for 2 minutes. Strain the liquid through a cheesecloth–lined sieve. Use it in desserts and on breakfast cereals. (Almond milk is also sold in natural food stores.)
- Almond Pesto: In a food processor, combine 4 peeled garlic cloves, 1/4 cup slivered almonds, 2 cups basil leaves, and 1/4 cup extra–virgin olive oil. Process to make a smooth paste. Serve with pasta.
Berries
Berries contain phytochemicals that prevent the cell damage that may lead to cancer. They are high in fiber, which benefits digestion. Berries are also said to strengthen blood vessels, protect eyesight and reducing heart disease risk.
- Berry Banana Fruit Salad: Combine 1/2 cup each strawberries, raspberries, and blueberries with 1 thinly sliced banana. Mix with juice of 1/2 lemon. Top with a scoop of low fat vanilla frozen yogurt.
- Mixed Greens with Berries and Pears: In a large bowl, combine 2 cups each of torn spinach, Boston lettuce, and curly endive with 1 cup raspberries and 2 cups sliced ripe pear. Toss with oil and vinegar.
Brazil Nuts
Brazil nuts are a great source of vitamin E and even better source of selenium, which is known as a cancer fighting mineral that protects the heart.
- Nutty Breakfast: Chop 2 Brazil nuts. Add to cereal or mix into pancake batter.
- Roasted Brazil Nut Mix: Combine 2 cups Brazil nuts with 1 cup cashews in a medium bowl. In a small bowl, combine 1/4 cup maple syrup, 1/2 teaspoon cinnamon, and 1/4 teaspoon nutmeg, and add to the nut mixture. Stir well. Spread nuts on a cookie sheet. Roast at 400 degrees for 10 minutes.
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