Nuts About Snacks

Its summer time, kids are home and the amount of snacks they want to consume may seem endless.  It is easy to just open a box and hand them a cellophane wrapped snack but how long until they are asking for more, complaining they're still hungry?  Perhaps, you find yourself repeatedly heading to your kitchen trying to find something to snack on only to be right back looking for something again within an hour. I have found a great solution to this problem – one that not only is packed with great nutrition, keeps hunger satisfied for longer but is also TASTY which most enjoy eating! It’s win-win all around. 

I keep a blend of nuts and seeds on hand all the time – almonds, cashews, pumpkin seeds, sunflower seeds and unsweetened coconut flakes.  Here are some of the amazing benefits of each:

• ALMONDS - almonds are the edible seed that grows on the Prunus dulcis or almond tree. A handful of almonds provide 3.5 fiber, 6g protein, vitamin E, Manganese, and Magnesium. They are also loaded with antioxidants which help our body be protected against damage in cells which contribute to aging and cancer. Most of the nutritional benefits in almonds are found in the brown skin which is why I do not recommend eating blanched almonds. 
  Because almonds are high in healthy fats, protein and fiber but low in carbs, it helps keep blood sugar under control as well as reducing hunger. Protein and fiber are known for helping people feel full longer and thereby eat fewer calories.
   
• CASHEWS - Cashews are a powerhouse of proteins and essential minerals and vitamins such as vitamin C, vitamins B1, B2, B3, B6, vitamin E as well as heart healthy monounsaturated fat. An ounce of cashews (about 18 whole cashews) contains: 8g carbs, .9g fiber, 5g protein and 157 cal.
  Cashews are a great source of magnesium which plays a part in over 300 enzymatic reactions within the body  including the metabolism of food and synthesis of fatty acids and proteins. Magnesium also assists in muscle relaxation and neuromuscular activity. The vitamins B6 in cashews helps with the uptake of serotonin in the body. Vitamin B6 and trytophan work to create a relaxed state of mind and helps fight off anxiety.  Vitamin B6 does help reduce depression and improves overall brain health by helping magnesium reach cells more effectively.
   
• PUMPKIN SEEDS - Pumpkin Seeds are a concentrated source of many health vitamins, minerals, and health promoting antioxidants. They are exceptionally high in magnesium, one of the seven essential macrominerals. Just like in cashews, the magnesium in pumpkin seeds help neuromuscular transmission and activity and muscle relaxation. One ounce of pumpkin seeds (about 85 seeds) contains 10g net carbs, 5g protein, 5g fiber and 126 calories. 
  Pumpkin seeds improve heart health, support immunity, contain plant-based Omega 3, provides prostate health, encourages heart and liver health as well as aids in fighting insomnia via tryptophan.
   
• SUNFLOWER SEEDS: Sunflower seeds are easily found year round and have wonderful health benefits for your body. They are good source of selenium which is a proven enemy of cancer. They also contain bone-healthy minerals such as magnesium and copper. They are packed with magnesium,  vitamin E and antioxidants which help with inflammation such as joint pain, gastric ulcers, and asthma, contribute to youthful skin and help keep you relaxed. One ounce of sunflower seeds contains: 6g protein, 2g fiber, 4g net carbs and 164 calories.
   
• UNSWEETENED COCONUT FLAKES -  are mostly composed of fat, 90% of which is saturated in the form of medium-chain triglycerides, also known as medium-chain fatty acids (MCFAs). MCFAs are associated with many health benefits and have been shown to increase HDL cholesterol, provide an immediate source of energy, increase satiety and increase metabolic rate. The phenolic compounds in coconut also act as antioxidants. 
  Due to the ability to form ketones, MCFAs have been used to improve memory in Alzheimer's patients. MCFAs also provide an easily digestible and absorbable form of fat because they do not require the assistance of pancreatic enzymes for processing. Coconut flesh also contain inulin which is a prebiotic fiber which promotes the proliferation of healthy bacteria.

How to Prepare Them

It is best to consume nuts and seeds which have been soaked.  Nuts and seeds have a protective compound, phytates (phytic acid) and polyphenols (tannins), which keeps them from sprouting before being properly planted . When something that contains phytic acid is eaten, the acid binds to minerals like zinc, iron, magnesium, calcium, chromium, and manganese in the gastrointestinal tract, which inhibits our digestive systems’ ability to break the nut down properly.  

As you will see, after as little as 20 minutes the soak water is brown. After a couple hours, much of the dust, residue and tannins from the skins are released into the water and the nut emerges with a smoother, more palatable flavor.  Other benefits of soaking your nuts and seeds include increased enzyme activity, greater absorption of the food's nutrients by the body and increased digestibility. 
When soaked, nuts and seeds will begin the sprouting process which bumps up their nutrient profile considerably. Nuts should only be soaked after they are removed from their shells. 

To soak the nuts or seeds, cover them in water overnight with 1 tablespoon of salt. The next morning, you’ll need to dry them out. To do this, spread them out in a cookie sheet and bake them in the oven for approx. 3 hours at 175F. I have found cashews may need to dry out a little longer and seeds don’t need quite as long. 

I prefer using only raw nuts and seeds instead of ones that have been roasted and/or salted.  I can find them at my local natural food store and buy them in bulk.  I usually buy a 1 lb of almonds,  1 lb of cashews, 1/2 lb of sunflower seeds and 1/2 lb of pumpkins seeds for about $25. This amount will provide daily 1/4 cup size snacks for the entire family for 2 weeks. 

Next time your are looking for a way to satisfy those hunger pangs, keep this nutrient dense snack readily available.  Not only will you be satisfying the stomach, your body will grow healthier with each handful.