There are four ways to break down nuts and seeds for smoothies (some nuts and seeds need to be broken down to release the nutrients inside):
- Coffee Grinder
- Powerful Blender
- Food Processor
- Pestle and Mortar
PLEASE NOTE - Bariatric people may need to skim any froth from their smoothies before consuming. Also, any residual nuts or seeds will need to be sieved out before consumption. This is because froth, nuts and seeds may not/will not agree with the stomach after weight loss surgery.
ALMONDS
Benefit:
The perfectly dense and floral almond is rich in monounsaturated fats, which, when included in your diet, can help to reduce the risk of heart disease by up to 30%. They're also high in heart-healthy magnesium and blood pressure regulating potassium.
Selection Process:
- Make sure to buy raw
- Smell to check for rancidity
- Avoid shriveled pieces
- Shelled almonds have the longest shelf life
- Store shelled almonds in an airtight container
- Store container in a cool, dry place
- Will keep for several months in the fridge
- Will keep for up to one year in the freezer
Nutrition Facts - 1/4 cup (28g) - % = daily value
- Calories 162
- Calories from Fat 128
- Total Fat 14.2g (22%)
- Saturated Fat 1.1g (5%)
- Cholesterol 0mg (0%)
- Sodium 0mg (0%)
- Carbohydrates 5.5g (2%)
- Dietary Fiber 3.3g (13%)
- Sugars 1.3g
- Protein 6g
- Calcium 69.4mg
- Potassium 203.8mg
Benefit:
The tender, delicately flavoured cashew is celebrated for its high monounsaturated fat content. These fats contain the same heart-healthy oleic acid found in olive oil that's especially healthful for diabetics. They also add delicious froth and bulk to your smoothies.
Selection Process:
- Make sure to buy raw
- Smell to check for rancidity
- Avoid shriveled pieces
- Store in an airtight container
- Store container in a cool, dry place
- Will keep for six months in the fridge
- Will keep for up to one year in the freezer
Nutrition Facts - 1/4 cup (28g) - % = daily value
- Calories 155
- Calories from Fat 111
- Total Fat 12.3g (19%)
- Saturated Fat 2.2g (11%)
- Cholesterol 0mg (0%)
- Sodium 3mg (1%)
- Carbohydrates 8.5g (3%)
- Dietary Fiber 0.9g (4%)
- Sugars 1.7g
- Protein 5.1g
- Calcium 10.4mg
- Potassium 184.8mg
WALNUTS
Benefit:
Walnuts contain gamma-tocopherol, an especially heart-healthy form of vitamin E. Walnuts also boast the highest antioxidant content of any nut and contain anti-inflammatory compounds as well as Omega-3 fatty acids, making them powerful tools in everything from fighting inflammation to slowing the aging process.
Selection Process:
- Make sure to buy raw, shelled or unshelled
- Smell to check for rancidity
- Avoid shriveled pieces
- Store in an airtight container
- Store container in the fridge
- Will keep for up to six months in the fridge
- Calories 183
- Calories from Fat 164
- Total Fat 18.3g (28%)
- Saturated Fat 1.7g (9%)
- Cholesterol 0mg (0%)
- Sodium 1mg (1%)
- Carbohydrates 3.8g (1%)
- Dietary Fiber 1.9g (8%)
- Sugars 0.7g
- Protein 4.3g
- Calcium 27.4mg
- Potassium 123.5mg
CHIA SEEDS
Benefit:
This Mayan strength seed contains a killer blend of protein, carbs, fat and fiber, making it an ideal energy booster. It's also high in Omega-3 and Omega-6 fatty acids, which help the body stabilise blood sugar and slow carb digestion. Additionally, chia seeds are a good source of iron, calcium and zinc.
Selection Process:
Find in health food stores and online
- Store whole in an airtight container
- Store container in a cool, dry place
- Will keep for up to five years in the pantry
- Calories 137
- Calories from Fat 77
- Total Fat 8.6g (13%)
- Saturated Fat 0.9g (4%)
- Cholesterol 0mg (0%)
- Sodium 5mg (1%)
- Carbohydrates 12.3g (4%)
- Dietary Fiber 10.6g (42%)
- Protein 4.4g
- Calcium 176.7mg
- Potassium 44.8mg
Nutty, crunchy flax seeds are king of the Omega-3 fatty acid-rich seeds and offer a great alternative to chemically derived Omega-3 supplements. They also supply a healthy dose of dietary fiber and contain organic compounds that help lower cholesterol and strengthen bones.
Selection Process:
- Make sure to buy dry seeds
- Store whole seeds in an airtight container
- Store container in a cool, dark place
- Will keep for several months in the container
- Ground seeds have a shorter shelf life
- Ground seeds should be stored in the fridge or freezer
Nutrition Facts - 1/4 cup (28g) - % = daily value
- Calories 145
- Calories from Fat 84
- Total Fat 9.3g (14%)
- Saturated Fat 1g (5%)
- Cholesterol 0mg (0%)
- Sodium 0mg (0%)
- Carbohydrates 9.3g (3%)
- Dietary Fiber 7.3g (29%)
- Sugar 0g
- Protein 6.2g
- Calcium 83mg
- Potassium 155.6mg
HEMP SEEDS
Benefit:
Hemp seed is loaded with nutrient-rich natural oils as well as easily digestible protein. Hemp seed is also a good source of Omega-3 and Omega-6 fatty acids which help regulate our heart, immune system and hormones.
Selection Process:
- Can be found in most health food stores
- Once open, store in the fridge
- Will keep for up to a year in the fridge
- Calories 168
- Calories from Fat 101
- Total Fat 11.2g (17%)
- Saturated Fat 1.9g (9%)
- Cholesterol 0mg (0%)
- Sodium 0mg (0%)
- Carbohydrates 5.6g (2%)
- Dietary Fiber 3.7g (15%)
- Sugar 0g
- Protein 9.3g
- Calcium 0mg
- Potassium 0mg
PUMPKIN SEEDS
Benefit:
These edible seeds house phytosterols that lower cholesterol, strengthen our bones and immune systems and decrease the risk of certain cancers. They're especially noted for their high zinc content, which helps prevent prostate cancer. Pumpkin seeds are also a great source of protein and iron.
Selection Process:
- Make sure to buy raw
- Smell to check for rancidity
- Avoid shriveled pieces
- Sometimes called 'Pepitas'
- Store in an airtight container
- Store container in the fridge
- Will keep for several months in the fridge
- taste freshest in the first two months
Nutrition Facts - 1/4 cup (28g) - % = daily value
- Calories 159
- Calories from Fat 126
- Total Fat 14g (22%)
- Saturated Fat 2.3g (12%)
- Cholesterol 0mg (0%)
- Sodium 0mg (0%)
- Carbohydrates 2.8g (1%)
- Dietary Fiber 1.9g (7%)
- Sugar 0g
- Protein 8.4g
- Calcium 18.7mg
- Potassium 225.9mg
SESAME SEEDS
Benefit:
Sesame seeds contain the plant compound sesamin, which has been shown to lower cholesterol, prevent high blood pressure and protect the body from liver damage. Just 1/4 cup of sesame seeds contain 35% of the daily recommended amount of calcium and 73.5% of the daily recommended amount of copper, a mineral that has anti-inflammatory properties and may protect against arthritis.
Selection Process:
- Can be bought hulled or unhulled
- Hulled seeds contain 60% less calcium than unhulled
- If buying in bulk, smell to check for rancidity
- Store unhulled seeds in an airtight container
- Store container in a cool, dark place
- Hulled seeds should be refrigerated or frozen
Nutrition Facts - 1/4 cup (28g) - % = daily value (unhulled)
- Calories 156
- Calories from Fat 126
- Total Fat 14g (22%)
- Saturated Fat 2.3g (12%)
- Cholesterol 0mg (0%)
- Sodium 0mg (0%)
- Carbohydrates 6.6g (2%)
- Dietary Fiber 3.3g (13%)
- Sugar 0g
- Protein 4.9g
- Calcium 288.2mg
- Potassium 131.8mg
SUNFLOWER SEEDS
Benefit:
Sunflower seeds have the highest phytosterol content of all snack seeds. These natural chemicals have the power to lower LDL cholesterol. Sunflower seeds also contain vitamin E and Selenium. The former helps prevent heart disease and relieves arthritis and asthma symptoms, while the latter activates DNA repair in damaged cells, kills cancer cells and and detoxifies the liver.
Selection Process:
- Make sure to buy the unroasted variety
- Smell to check for rancidity
- Avoid shriveled pieces and yellowish seeds
- Store in an airtight container
- Store container in the fridge or freezer
Nutrition Facts - 1/4 cup (28g) - % = daily value
- Calories 163
- Calories from Fat 126
- Total Fat 14g (22%)
- Saturated Fat 1.6g (8%)
- Cholesterol 0mg (0%)
- Sodium 89mg (4%)
- Carbohydrates 5.4g (2%)
- Dietary Fiber 1.6g (6%)
- Sugar 0.8g
- Protein 6.2g
- Calcium 31.1mg
DRIED GOJI BERRIES
Benefit:
Also known and sold as the Wolfberry, this powerful antioxidant is renowned for slowing the aging process, boosting brain cell counts and protecting the body against disease. The goji berry's vitamin A content boosts immune response and eye health and helps to prevent heart disease.
Selection Process:
- Available in health food stores
- Usually dried before distribution
- Store in an airtight container
- Store container in the fridge or a cool, dry place
Nutrition Facts - 1/4 cup (28g) - % = daily value
- Calories 104
- Calories from Fat 12
- Total Fat 1.3g (2%)
- Saturated Fat 0g (0%)
- Cholesterol 0mg (0%)
- Sodium 72mg (3%)
- Carbohydrates 24g (8%)
- Dietary Fiber 4g (16%)
- Sugar 4g
- Protein 4g
- Calcium 90mg
Information courtesy of Nutribullet and www.calorieking.com
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