The vast majority of large-scale, long-term studies on nut consumption conclude that an individual who consumes one ounce of nuts five times a week has, on average, a 35 percent lower rate of developing coronary heart disease than someone who consumes less than an ounce per week.

This can be attributed to a few factors:

• All nuts contain a few grams of fiber
• Some nuts (i.e.: walnuts) are high in omega-3 fatty acids, while others are good sources of heart-healthy monounsaturated fatty acids (i.e: hazelnuts, pecans, peanuts, almonds)
• Nuts are a good source of vitamin E
• Nuts are commonly consumed as a snack, often in place of nutritionally empty foods (i.e.: pretzels, rice crackers, cookies, etc.)

There is absolutely no reason to avoid nuts (or nut butters) or consider them “occasional treats”.

Plus, keep in mind that a serving of nuts is larger than you may think.  Consider these examples:

• 23 almonds
• 33 peanuts
• 49 pistachios

2 Comments fiber, heart disease, monounsaturated fat, numbers game, omega-3 fatty acids, vitamin E

And so we come to the last vegan burger recipe.

This is by far the most time-intensive, as it requires you to use cooked quinoa, and then refrigerate the burgers for a few hours before cooking them. Actual prep time, though, is not long at all.

Of course, you could very well plan ahead slightly and, next time you cook quinoa at home, make an extra batch to have handy for this recipe.

YIELDS: 4 patties

1 cup quinoa, cooked (about 1/2 cup uncooked)
2 Tablespoons olive oil
1/2 cup baby portabella mushrooms, chopped
1/2 cup shredded carrots
1/2 cup red peppers, chopped
2 garlic cloves, minced
1 cup baby spinach leaves, loosely packed
1/4 teaspoon salt
Pepper, to taste
1/2 tsp curry powder
1/8 tsp ground ginger
3 Tablespoons scallions, chopped
1 teaspoon tamari
3/4 cup whole wheat breadcrumbs

INSTRUCTIONS:

In a medium saucepan, heat the olive oil. Once hot, add the baby portabella mushrooms and shredded carrots. Cook, stirring frequently for 2 minutes. Add the red peppers and cook, stirring frequently for 2 minutes. Add the garlic and cook until golden brown. Add the spinach leaves and cook for another 2 minutes, stirring frequently.

Allow vegetables to cool for five minutes.

In a food processor, process the cooked vegetables and spices for 20 to 30 seconds.

Empty the contents of the food processor into a large bowl. Add the quinoa, tamari, scallions and breadcrumbs; mix together with your hands until you achieve a dough-like solid mass.

Refrigerate the “burger dough” for two hours.

After the two hours have passed, take out burger dough from refrigerator.  Form “burger dough” into four individual patties and cook to your liking (either pan-fry for a few minutes on each side or bake on a lighty oiled baking sheet at 375 degrees Fahrenheit for 7  minutes on each side).

NUTRITION INFORMATION (per patty):

248 calories
1 gram saturated fat
250 milligrams sodium
3.5 grams fiber
5 grams protein

Excellent Source of: Folate, niacin, thiamin, monounsaturated fatty acids

Good source of: Magnesium, manganese, vitamin A, vitamin K, vitamin C

2 Comments calories, fiber, protein, quinoa, recipes, saturated fat, sodium, vegan

I have a question about wheat gluten- (also known as”wheat meat” or seitan).

I haven’t been able to find any nutritional content information regarding this type of meatless product. What are the calorie and protein content?  What about B vitamin information?

Also, I found a blog which stated seitan contains fiber?  Where would the fiber come from?

– Chelsea Wynn
(Location Unknown)

A three-ounce serving (visual reference: a deck of cards) of seitan provides:

• 90 calories
• 1 gram of fat
• 3 grams of carbohydrates
• 18 grams of protein

It also contains a small amount of iron and phosphorus, and a fair share of selenium.

Since seitan is pure gluten, it does not contain any fiber or B vitamins.  The only exception to this rule would be if someone’s home recipe for it also includes whole wheat flour.  Even then, though, the amount would be minimal and would not make that particular batch of seitan high in fiber or B vitamins.

I have seen much confusion over seitan all over the Internet.  I have seen it referred to as a soy product (it is not), high in fiber (absolutely not), and even an excellent source of vitamin E (in no way, shape, or form).

PS: When buying commercial varieties of seitan (which are commonly marinated in soy sauce), I recommend a 30-second rinse under cold, running water to lower sodium levels.

No Comments B-vitamins, You Ask/I Answer, calories, fiber, seitan

I understand that nuts are filling because, in part, of their protein. Do nut milks (e.g., almond milk) possess similar properties? Are they as “filling” or have as much protein?

Also, what is a good protein replacement for nut butters? I like nut butters and love the idea of “bulking up” a piece of bread to make it more satisfying, but sometimes find it hard to digest nuts in large quantities. Is there something else I can put on my breads, muffins, etc. that will make me feel as full for as long as nut butters do?

– Lizzie (Last Name Withheld)
(Location Withheld)

Nut milks offer different nutrient values than nut butters because they have have a much higher water content.

If you make nut milk the traditional way (straining the liquid through a chinois and/or a nutmilk bag before consuming it), most of the “nut mush” (along with its fiber and protein) is caught and does not make it to your beverage.

This helps explain why the average cup (1 serving) of commercial almond milk has 1 gram of protein, while 1 serving (2 tablespoons) of almond butter has 7 grams of protein.

In terms of a good replacement for nut butters, you could always do a combination of nut butters with fruit.

For example, if you normally put 2 tablespoons of nut butter on bread, try 1 tablespoon (or even 2 teaspoons) and then add some sliced bananas or mashed berries.  The fiber in the fruit will help you feel full, while the decrease in fat will make the total snack easier to digest.

You could also put a small amount of nut butter on bread and add a sprinkling of hemp, chia, or flax seeds for easier digestion.

2 Comments You Ask/I Answer, almond butter, almond milk, almonds, fiber, nut butters, nut milk, protein, satiety

This recipe was created out of true laziness one morning when I craved pancakes and quickly realized I had no flour of any kind in my kitchen.

Oh, yes, I could have walked all of three minutes to the store around the block to buy some, but… then you wouldn’t be reading this.  It was all part of the plan!

Some quick FYIs before we get to the deets:

1. While sturdy, these pancakes have a more delicate texture than conventional ones.

2. Some of the ingredients (i.e.: xanthan gum, unsweetened shredded coconut) are only available at health food stores (or Whole Foods).  They are not expensive, though, and all you need is one short trip to buy them all.

3. The inclusion of whey or hemp protein (as optional ingredients) is for individuals looking for a more substantial meal, as is the inclusion of extra nuts and seeds.  I like to have these pancakes for brunch, so I like making them in a way that keeps me satisfied for several hours.

4. A large majority of the saturated fats in this recipe come from coconut products, which are significantly less damaging than other saturated fats.  You are welcome to use other plant oils if you would like, though coconut oil is my favorite for this recipe.

5. For optimal flavors, these pancakes should be generously topped with blueberries, strawberries, and banana slices.

Yields: 2 large pancakes

INGREDIENTS:

2 Tablespoons ground flax
5 Tablespoons water OR milk of choice (ie: dairy, almond, soy, etc.)
1 cup quick-cooking oats
1.5 teaspoons double-acting baking powder (if aluminum-free, even better)
1 teaspoon xanthan gum (can buy this at any health food store)
1 Tablespoon vanilla extract
1/2 teaspoon ground cinnamon
2 scoops protein powder of choice (optional; if including, I highly recommend unsweetened, but flavored, whey or hemp)
1/4 cup chopped nuts of choice OR 1/4 cup seeds (i.e.: chia, hemp) (optional)
2 Tablespoons unsweetened shredded coconut
1/2 cup unsweetened applesauce
2 teaspoons coconut oil

INSTRUCTIONS:

In a small bowl combine the ground flax and liquid.  Allow to rest for five minutes.

In large bowl, combine oats, baking powder, xanthan gum, vanilla, cinnamon, protein powder, nuts/seeds, and shredded coconut.

Add applesauce and coconut oil to ground flax mixture.  Stir briefly.

Add contents of small bowl to large bowl.  Fold wet ingredients into dry ones.

On stovetop, heat griddle at medium heat until surface is hot.

Add 1 Tablespoon of coconut oil or vegan butter or conventional butter.  Use paper towel or spatula to spread evenly on surface.

Pour batter onto griddle and form two pancakes.

Cook pancakes until top surface begins to bubble.  Flip, cook for another 2 or 3 minutes.

Serve.

NUTRITION INFORMATION (per pancake, made with whey protein, chopped pecans, and using water for flax mixture):

512 calories
7.5 grams saturated fat
360 milligrams sodium
8 grams fiber
24 grams protein

Excellent Source of: Alpha-Linolenic omega-3 fatty acids, iron, magnesium, manganese, phosphorus, selenium, thiamin

Good Source of: Folate, vitamin B6, vitamin C, zinc

No Comments calories, coconut, fiber, oats, pancakes, protein, recipes, saturated fat, sodium

I’m trying to incorporate more fiber into my diet.

I’ve recently discovered the new Fiber One bars, and the Kellogg’s Fiber Plus bars. They have good stats as far as calories, fiber, low sugars and a pinch of protein.

My only issue is the ingredients list. I’m a very ‘clean’ and ‘natural things only’ kind of person, and the ingredients list on the bars are a bit sketchy.

Can you take a look and see if their alright, or if I’m basically eating a candy bar?

– Sarah (Last name unknown)
(Location Unknown)

If you are a “clean” and “natural things only” gal, these bars are not for you.

Here is the ingredient list for Fiber One bars:

Chicory Root Extract, Chocolate Chips With Confectioners Shellac (Chocolate Chips [Sugar, Chocolate Liquor, Cocoa Butter, Dextrose, Milk Fat, Soy Lecithin], Ethanol, Shellac, Hydrogenated Coconut Oil), Rolled Oats, Crisp Rice (Rice Flour, Sugar, Malt, Salt), Barley Flakes, High Maltose Corn Syrup, High Fructose Corn Syrup, Sugar, Canola Oil, Honey, Glycerin, Maltodextrin, Palm Kernel Oil, Tricalcium Phosphate, Soy Lecithin, Salt, Nonfat Milk, Peanut Oil, Cocoa Processed With Alkali, Natural Flavor, Baking Soda, Color Added, Almond Flour, Peanut Flour, Sunflower Meal, Wheat Flour. Mixed Tocopherols Added to Retain Freshness.

Practically all the fiber in these bars comes courtesy of chicory root extract, also known as inulin.  While there is nothing inherently wrong with (or unhealthy about) inulin, it appears here as an isolated fiber.

Remember: isolated fibers aren’t as health-promoting as fiber from whole foods since whole foods provide fiber along with other nutrients and phytochemicals.

What you are basically looking at is simple product fortification.  Lucky Charms cereal may be fortified with 21 vitamins and minerals, but is that the criteria we should use to determine whether a product is “healthy”?  I don’t believe so.

As you may imagine, I am not a fan of all the added sugar in these bars, either.  In fact, I am willing to bet that if all those sugars were bunched together as one ingredient (’added sugar’), they would be listed before rolled oats!

Here is the ingredient list for Kellogg’s Fiber Plus bars:

Chicory root fiber, rolled oats, crisp rice (rice flour, sugar, malt extract, salt, mixed tocopherols for freshness), sugar, roasted almonds, inulin from chicory root, semisweet chocolate drops (sugar, chocolate, cocoa butter, dextrose, milk fat, soy lecithin, confectioner’s glaze [shellac, hydrogenated coconut oil]), vegetable oil (hydrogenated palm kernel, coconut and palm oil), fructose, canola oil, contains two percent or less of honey, chocolate, cocoa (processed with alkali), glycerin, tricalcium phosphate, whey, salt, baking soda, soy lecithin, natural and artificial flavor, sorbitan monostearate, polysorbate 60, vitamin e acetate, gum arabic, zinc oxide, nonfat dry milk, whole wheat flour, partially defatted peanut flour, soy protein isolate, bht (for freshness), xanthan gum.

Again, highly-processed, added-sugar central.

Sure, there are worse snacks out there.  And, yes, these bars could potentially serve as a launching pad for people with very low fiber intakes.  However, there are also plenty of better bars out there.  These are certainly nowhere near “cream of the crop” status in my book.

When it comes to bars that offer decent amounts of fiber — and are significantly less processed — I recommend Gnu Fiber & Flavor bars, Lara bars, Kashi TLC crunchy granola bars, or Clif Nectar bars (which, despite no longer being manufactured, I see to this day all over New York City).

1 Comment Fiber One, Fiber Plus bars, Kellogg's, You Ask/I Answer, fiber, sugar

Over the past few months, University of Nebraska Lincoln freshman Laura Smith has been of tremendous help to me as the first-ever Small Bites intern.

A few weeks ago, I asked her to visit one or two vitamin stores in her city, assume the role of a regular customer, and ask sales representatives at these stores what they would recommend for her now that “she is under doctor’s orders” to eat more fiber and improve her cholesterol levels (FYI: she isn’t really, I just concocted that).

Here is what Laura was told at a store called Complete Nutrition (in her words):

I was told to take a multivitamin, as this will help improve nutrients and my cholesterol level.  I was also told to take Tone, a product that “attacks stubborn fat by shrinking fat cells while maintaining existing lean muscle”.  According to the salesperson, Tone has been clinically tested to support fat loss while maintaining normal cholesterol levels and promoting healthy heart functions. The key ingredients are CLA, Omega 3 fatty acids, and GLA.  I was also told to make sure to take protein.

Sigh.  Wow.  Deep sigh.  Okay.

If someone were to ask my recommendations to follow these “doctor’s orders”, I would say:

• Increase soluble fiber intake by consuming oatmeal/oat-based cereals/oat bran, beans (especially kidney beans), nuts, psyllium husks (adding one tablespoon to a smoothie), fruits, and vegetables.
• Lower intake of full-fat dairy and red meat
• Prioritize foods with healthier fats (ie: add 1 Tablespoon ground flax to cereal, soup, or smoothie; replace cheese in sandwich with avocado, etc.)

Let’s analyze Complete Nutrition’s advice:

1. “Take a multivitamin”: Completely irrelevant within the scope of cholesterol management.
2. “Take Tone”: I love the notion of products attacking “stubborn fat”, as if there were some type of special fat that simply did not respond to food.  While the presence of omega-3s in this product is helpful, this customer would be better off eating food that offers omega-3 fatty acids and fiber simultaneously (i.e.: walnuts, ground flax).  They would save money, too!
3. “Make sure you get protein”.  Also irrelevant from a cholesterol management standpoint.  As I have said many times on Small Bites, no one in the United States needs to worry about not consuming enough protein.  The average adult — without even trying — consumes approximately two and a half times their daily requirement.

Here is what Laura was told at GNC:

They told me to take fish oil, either a triple strength variety once a day, or a normal strength three times a day. They also told me to take a fiber supplement, either in a chewable or pill form.

While not ideal (my rule is “food first, then supplements”) this at least focuses on the right nutrients — healthier fats and fiber.  I understand, though, that GNC has products to sell and can’t be expected to suggest skipping their products and heading to the grocery store instead.

And, truth be told, I often recommend omega-3 supplementation to people who do not consume sufficient amounts of fish or sea vegetables each week to cover their needs.  In my book, omega-3 and vitamin D supplementation are two things almost everyone should be doing.

It’s more the fiber supplement advice that I find comical.  Most fiber supplements add 4 to 6 grams of fiber to your day, the same amount you can get from an apple or a medium banana or a half cup of lentils.

2 Comments cholesterol, fiber, fiber pills, omega-3 fatty acids, protein

Is there any possible way to calculate the nutritional information (calories, fat, fiber, etc.) when making homemade almond milk?

It’s been asked across the web a few times and I was wondering if maybe you knew of a way to do so.

– Daniel Clausen
Location Unknown

Here is how I would calculate it:

1. Look up nutritional information for whatever amounts of almonds you put into blender (i.e.: 1 cup)
2. Measure how much almond meal is left at end of process.
3. Look up nutritional information for that amount of almond meal, keeping in mind that since there is some water in that meal, figures are going to be slightly lower (ie: 1 cup of almond pulp may be 80% meal and 20% water or so).
4. Subtract nutritional values of almond meal from whole almonds and, voila, you have estimated nutrition facts for your homemade batch!

Let’s do an example right now!

Let’s suppose you made 6 cups of almond milk using 1 cup of almonds.  That amount of whole almonds amounts to:

• 827 calories
• 72 grams of fat
• 17 grams of fiber

Let’s say you then have one cup of almond meal left.  One cup of ground almonds contains:

• 549 calories
• 48 grams of fat
• 11.2 grams of fiber

However, since this is almond pulp (almond meal with some absorbed water) let’s decrease those figures slightly to 500 calories, 40 grams of fat, and 9 grams of fiber.

That means the batch almond milk you just made contains:

• 327 calories
• 32 grams of fat
• 6 grams of fiber

Divide those figures by six (since you made six cups and we want to determine how much you are getting per cup) and you come up with:

• 55 calories
• 5 grams of fat
• 1 gram of fiber

Commercial almonds milks have a higher almond to water ratio, so they offer half the fat content.

To put that “5 grams of fat” figure into context, it’s equal to half a tablespoon of almond butter.

One of the wonderful things about making your own batch of any nutmilk is that you can tailor it to your palate and nutritional needs.

PS: A higher-fat version of almond milk is a wonderful way to add heart-healthy monounsaturated fats to your diet!

No Comments You Ask/I Answer, almond meal, almond milk, almonds, calories, fat, fiber

I eat seafood roughly once a month — mainly at sushi restaurants.  The biggest factor behind that frequency (or lack thereof) is the incongruous relationship between my kitchen and raw fish.

I’m convinced supernatural powers have determined that no matter how beautiful and ecologically responsible a fillet I purchase, no matter how closely I follow a recipe, and no matter how wonderful my intentions, the finished product is in some way, shape, or form, a bit of a letdown.  Either that or I haven’t yet mastered the art of cooking fish.

In any case, I was very pleased to find a super easy recipe for delicious baked salmon burgers over at my former New York University nutrition classmate Erica Neuman’s blog, Erica Miss America.

Since Erica is gluten intolerant, her recipes utilize alternative grains creatively and are accessible to almost everyone!

Added bonus about her baked salmon burgers?  They utilize canned salmon, which is usually wild (and, consequently, significantly  healthier and more nutritious).  If the wild salmon you purchase contains bones (which are soft and edible), it is also a great source of calcium.

YIELDS: 6 – 8 patties

INGREDIENTS:

15 oz (2 cans) of salmon, drained
2 egg whites (Andy’s note: 4 Tablespoons, if using liquid egg whites)
1 1/2 tbsp lemon juice
1/2 cup ground oats (Andy’s notes: need roughly 2/3 cup oats; if gluten intolerant, look for ones certified gluten-free)
1/2 cup finely chopped celery
1/4 cup chopped scallions, green & white parts included
1 tbsp cilantro, chopped (Andy’s note: I used dill instead)

INSTRUCTIONS:

Preheat oven to 450 F.

Lightly grease a large baking sheet.

Combine all ingredients in a large bowl. Divide the mixture into 6-8 patties.

Baked for 15 minutes, then carefully turn the burgers over and bake for an additional 8 minutes.

To prevent them from falling apart, let them rest for 10 minutes before serving.

NUTRITIONAL INFORMATION (for 2 patties):

255 calories
1.7 grams saturated fat
457 milligrams sodium
1.5 grams fiber
34 grams protein

Excellent Source of: Calcium, magnesium, manganese, niacin, omega-3 fatty acids, phosphorus, selenium, vitamin B12, vitamin D

Good Source of: Iron, riboflavin, thiamin

PS: to increase fiber content, enjoy these burgers with a whole grain or sprouted whole grain bun, or accompany them with sauteed greens!

5 Comments calories, fiber, protein, recipes, salmon, salmon burgers, saturated fat, sodium

Please enlighten me.  For the past few months, I’ve seen kamut pasta at the grocery store.  I had never heard of it before.

What is kamut?  Is it healthier than wheat?

– Julie Wilkens
St. Paul, MN

Kamut, the “brand name” for khorasan, is a whole grain native to the Middle East.

The name “Kamut” is of Egyptian origin, and refers to a popular legend (not urban, mind you, just a regular legend) that khorasan was a staple of Egyptian pharaos.

Although it is a relative of wheat — and definitely not appropriate for anyone on a gluten-free diet — it has a nuttier taste and chewier texture, reminiscent of brown rice.

You can buy kamut “as is” (it looks like extra large brown rice grains), in pasta form, or as an oatmeal-like hot cereal.

You will often see an ® symbol after kamut.  No need for concern; it is not genetically modified or owned by Monsanto!

As kamut producers explain it, the grain was patented in 1990 “to protect and preserve the exceptional qualities of a particular variety of the ancient wheat.”

In order to receive the “kamut” trademark, manufacturers of these foods must sign a licensing agreement and abide by certain rules (i.e.: 100% organic farming practices, a certain amount of selenium per sample, and a specific protein range).

A half cup of cooked kamut delivers:

• 140 calories
• 5 grams of fiber
• 6 grams of protein

Additionally, it is an excellent source of selenium, manganese, magnesium, and zinc.

I see very little nutritional differences between it and 100 percent whole wheat pasta, though.

1 Comment You Ask/I Answer, fiber, kamut, magnesium, manganese, pasta, protein, selenium, zinc

“Veggie burgers” are often touted as the “healthier choice”, but many people aren’t aware that a large percentage of vegetarian burger products are made from highly processed soy, low in fiber, contain a significant amount of sodium, and, in some cases, artificial colors and dyes.

One scrumptious exception?  Sunshine Burgers!

Developed by a woman named Carol — after much encouragement from friends and family who loved her homemade vegetarian burgers — these patties offer a wonderfully simple ingredient list, significant nutrition, and excellent flavors.

One Southwest flavored (my favorite!) Sunshine Burger delivers:

• 240 calories
• 1.5 grams saturated fat
• 240 milligrams sodium
• 9 grams fiber
• 6 grams protein

The ingredient list tugs at my nutritional heartstrings:

Organic cooked brown rice, organic ground raw sunflower seeds, organic carrots, organic black beans, organic bell peppers, organic cilantro, organic garlic, organic jalapeño peppers, organic ground cumin seeds, organic onion and sea salt.

Keep in mind that since the ingredients are whole foods, you get far beyond what the Nutrition Facts panel highlights — especially health-promoting phytonutrients, antioxidants, and flavonoids!

Since Sunshine Burgers are precooked, no oil is needed when preparing them.

I love to eat them on a sprouted whole grain bun topped with arugula, grape tomatoes, onions, and honey mustard.

2 Comments Sunshine Burgers, calories, fiber, protein, saturated fat, sodium, vegan

In “big whoop” news this week, multigrain Pringles are now on supermarket shelves across the country.

It’s quite a laughable exercise in “healthifying junk food”, as you will soon see.

The product description gets under my skin, since it plays into the so-tired-it’s-comatose cliché that whole grain foods taste like cardboard, and can therefore only be consumed when hidden in popular snacks:

“…while the can says “multigrain,” the three new delicious flavors will leave your taste buds saying “MMMMMM.”

A quick glance at the Nutrition Facts label and the ingredient list left my brain cells saying “Huh?”

Here is the ingredient list for multigrain Pringles:

“Rice flour, vegetable oil (contains one or more of the following: corn oil, cottonseed oil, soybean oil, and/or sunflower oil), dried potatoes, corn flour, maltodextrin, wheat starch, modified rice starch, sugar, and triglycerol mono-oleate. contains 2% or less of: malted barley flour, wheat bran, dried black beans, salt, and citric acid.”

And here you have classic Pringles’ ingredient list:

“Dried potatoes, vegetable oil (contains one or more of the following: corn oil, cottonseed oil, soybean oil, and/or sunflower oil), rice flour, wheat starch, maltodextrin, salt and dextrose.”

In essence, multigrain pringles have more rice flour, some added sugar, the inclusion of triglycerol mono-oleate, a pinch of wheat bran, a sprinkling of barley flour, and dried black beans (??).  Notice, too, that there are no whole grains on that list!  Multigrain simply means “many grains”; it makes no statements about whether those grains are in their whole form or not.

The Nutrition Facts labels, meanwhile, are practically mirror images:

• Calories: 150 (Classic) vs. 140 (Multigrain)
• Sodium: 160 (Classic) vs. 150 (Multigrain)
• Fiber: 1 gram (Classic) vs. 1 gram (Multigrain)

Consider me unimpressed.

1 Comment Pringles, calories, fiber, multigrain, sodium

I modified this recipe from an original — and wonderful — one whipped up by Registered Dietitian Jane Harrison of My Optum Health.  If you are on Twitter, you can follow Jane there.

My version retains 95 percent of Jane’s original (I mainly changed a few ingredient proportions and tacked on a few more spices).

Jane is absolutely right when she explains that “this hearty soup has it all, including fiber, protein, antioxidants, and a host of vitamins and minerals.”  I was very happy when I tallied information for the recipe and came up with the terrific values posted towards the end of this post.

I made this soup slightly more caloric than the original recipe, so depending on your calorie needs, it can be followed by a standard entree, a half-sandwich, or a salad.

YIELDS: 4 servings

INGREDIENTS:

1.5 Tablespoons extra virgin olive oil
3 large garlic cloves, minced
1 small onion, diced
6 cups raw kale (pictured, right)
1 large sweet potato, peeled and diced
4 cups low-sodium vegetable broth
1 can low-sodium chickpeas
2/3 cup unsweetened coconut milk
2 teaspoons curry powder
1 teaspoon ground ginger
1/2 teaspoon paprika

INSTRUCTIONS:

1. Sauté garlic and onion in olive oil for about 5 minutes over medium-high flame, until lightly browned.
2. Add kale and stir continuously for 2-3 minutes.
3. Add broth and sweet potatoes. Bring to a boil and simmer for about 20-30 minutes, until sweet potatoes are tender.
4. Add garbanzo beans and coconut milk. Stir for 2 – 3 minutes.
5. Add spices, stir for 30 seconds, and serve.

OPTIONAL: Top with chopped scallions

NUTRITION FACTS (per serving)

354 calories
7.2 grams saturated fat (see NOTE)
300 milligrams sodium
10 grams fiber
6 grams protein

Excellent Source of: Manganese, monounsaturated fat, potassium, vitamin A, vitamin C, vitamin K

Good Source of: Calcium, copper, iron

NOTE: The saturated fats in coconut — along with those in cacao — are the least harmful of the saturated fats.  Coconuts are high in lauric acid, a saturated fat which increases LDL cholesterol but also simultaneously raises HDL cholesterol.

No Comments calories, chickpeas, coconut, fiber, kale, protein, recipes, saturated fat, sodium

I was wondering if you knew if there is any nutritional value in the shells of peanuts, specifically sodium?

Should we be eating peanut shells?  I can’t seem to find any concrete evidence on the web.

– John V.
(Location unknown)

The only thing peanut shells offer is fiber.

If peanut shells are salted, you are also getting sodium from them, but the average American diet is already significantly higher in sodium than it needs to be.  No one should concern themselves seeking out good sources of sodium!

All the nutrition is inside the peanut shell.  I have never eaten peanut shells — and never intend to.  I can think of hundreds of much tastier, healthier, and easier-to-swallow sources of fiber.

I agree with the accompanying illustration — “lose the shells”!

No Comments You Ask/I Answer, fiber, peanut shells, peanuts, sodium

A peanut butter sandwich is as American as apple pie.

What are your thoughts on peanut butter, though?

I’ve been hearing that peanuts, which I know are actually legumes, aren’t as healthy as tree nuts.

Should I be making my sandwiches with almond butter instead?

– Fred (Last name withheld)
Brooklyn, NY

I don’t have any issues with peanuts or peanut butter.

When it comes to nuts (and, yes, for the sake of this post we’ll treat peanuts as such), my recommendation is to always have one serving of some nut every day.

One serving is made up of 13 walnuts halves.  In the case of almonds, that’s 23 individual pieces.  If you’re talking pistachios, you’re looking at 49 kernels!

The issue with nuts is that you could label any one as “better” or “worse” than the next, depending on what criteria you use.

Consider these lists I compiled:

FIBER CONTENT (per ounce)

• Almonds, hazelnuts, pecans, pistachios: 3 grams
• Brazil nuts, walnuts, peanuts: 2 grams
• Cashews: 1 gram

PROTEIN CONTENT (per ounce)

• Peanuts: 7 grams
• Almonds, pistachios: 6 grams
• Cashews: 5 grams
• Brazil nuts, hazelnuts, walnuts: 4 grams
• Pecans: 3 grams

MONOUNSATURATED (heart-healthy!) FAT (per ounce)

• Hazelnuts: 12.9 grams
• Pecans: 11.5 grams
• Almonds: 8.7 grams
• Brazil nuts, peanuts: 6.9 grams
• Cashews: 6.7 grams
• Pistachios: 6.6 grams

OMEGA 3: OMEGA 6 RATIO (per ounce)

• Walnuts: 1:4
• Pecans: 1:20
• Pistachios: 1:51
• Hazelnuts: 1:89
• Cashews: 1:125
• Brazil nuts: 1:1,139
• Almonds: 1:2,181
• Peanuts: 1:5,491

All of them, meanwhile, are good sources of vitamin E, magnesium, and manganese.  Calorie amounts range from 155 (cashews) to 195 (pecans).

I always recommend varying your nut intake since each variety contains unique phytonutrients and antioxidants that have been linked to an array of health benefits.

Peanuts, for example, are a wonderful source of resveratrol (the same antioxidant in red wine and grape skins), while pecans contain high amounts of beta-sisterol, a cholesterol-lowering phytonutrient.

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