Nuts have numerous health benefits, including extending your longevity and reducing your risks of numerous diseases (including cancer, diabetes and cardiovascular disease). In general, health experts recommend eating at least one ounce of nuts a day. Think beyond your traditional peanut butter sandwich and try these creative recipes to add more nuts (and the health benefits of nuts) to your day.
BREAKFAST: Creamy Pistachio Smoothie
April is National Pistachio Month. This creamy breakfast shake is bursting with flavor and natural sweetness, but without the sugary guilt: Studies have found that pistachios may help to minimize spiking blood sugar after you’ve eaten. This pistachio smoothie is the perfect way to start your day. You’ll get lots of fiber, healthy fat, and protein, plus a big dose of immune system-strengthening vitamin E.
1/3 cup pistachios
1 cup dairy or non-dairy milk
1 frozen banana
8 oz. unsweetened vanilla Greek yogurt
Add all ingredients to a blender and blend until smooth.
LUNCH: Apple Walnut Salad
Brighten up your midday meal with this balsamic vinaigrette-drizzled salad. It’s delicious and healthy on its own, or pair it with your favorite sandwiches or soups for an extra-hearty lunch. Walnuts are one of the best plant-based sources of omega-3 fatty acids, which have been shown to reduce inflammation, strengthen immunity, boost cognition and mental health, and reduce disease risks. Walnuts may also help you to better manage your cholesterol levels.
These crunchy nuts add flavor and texture to this tangy salad, while the salad’s greens support vitality and wellness.
1 head of red-leaf lettuce, washed and chopped
1 Gala apple, cored and diced
1/4 cup sliced red onions
1 cup walnut halves, toasted and chopped
1/3 cup crumbled feta cheese (or a plant-based feta alternative)
1/3 cup extra-virgin olive oil
2 tbsp. balsamic vinegar
1 tbsp. grainy Dijon mustard
2 tsp. Honey (ideally local and raw)
Pinch of salt and pepper
Whisk together all the vinaigrette ingredients in a bowl and set aside to chill in your fridge.
Assemble the salad by layering all the ingredients together and topping with the cheese. Drizzle with the dressing and enjoy.
DINNER: Almond-Crusted Garlic Salmon
Elevate your weekday dinners with this gourmet dish that looks like it just rolled out of a five-star kitchen. Humble salmon gets completely reinvented with a garlic-infused sauce and the crunchy texture of chopped almonds.
The nuts, paired with the salmon, make this dinner a powerhouse of omega-3 fats. These healthy fats reduce inflammation, boost your heart health, and strengthen your immune system. The minced garlic in the sauce gently balances the subtle sweetness of the soy and honey, creating a flavor profile that’s simultaneously complex yet appealing for the entire family.
4-5 salmon fillets
1 cup roasted salted almonds, finely chopped
1/4 cup sesame seeds
2 tbsp olive oil
Pinch of salt and pepper
2 tbsp honey
2 tbsp soy sauce
3 cloves of garlic, peeled and minced
Create the marinade by whisking together the honey, soy sauce, salt and pepper, and garlic. Set aside in a bowl.
Combine the sesame seeds and chopped almonds on a big tray.
Prepare the salmon. Brush the salmon with the olive oil and press each side of each fillet onto the crushed nuts.
In a frying pan, heat a bit more oil and place the fillets in the pan to cook for five minutes on each side or until well-cooked. Halfway through the cooking, drizzle with the marinade.
Serve hot with rice or your favorite grains.
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