I've never been one of those people who enjoy making
nut or seed butters from scratch.
Not exact matches
Tahini is sesame
seed paste — just like peanut
butter or other
nut butters — but made
from sesame
seeds.
I avoid processed fats, like margarine
or canola oil, but whole fats
from olives, avocados, coconuts,
seeds,
nuts, and humanely raised animals (
butter, lard, suet, schmaltz) are a necessary part of the diet, and lead to feeling full in ways that allow people to cut down on sugar (which is less healthy, as you say).
1) Pre-heat oven to 300 deg Fahrenheit (150 deg cel) 2) Line one large baking sheet (0r two medium baking sheets) with parchment paper 3) In a large bowl, combine the oats, chia
seeds, flax
seeds, raisins, almonds and other
nuts, and mix well 4) In a smaller bowl, whisk together the honey, light brown sugar, melted
butter and cinnamon until smooth and sugar has dissolved 5) Pour the honey mixture over the dry ingredients and stir well until you get a homogeneous mixture 6) Pour the mixture over the baking sheets and spread evenly with a spatula, then season lightly with sea salt 7) Bake for 15 minutes, then stir the granola gently (to make sure all sides are cooked) 8) At this point, you may need to switch the baking sheets (if you are using 2) so the granola cooks evenly 9) Bake for another 15 minutes, then stir again, before cooking for a final 15 minutes
or until golden brown 10) Remove granola
from the oven and place on cooking racks until completely cool and crisp 11) Store granola in air - tight containers at room temperature.
While you can go to most health and specialty grocery stores and pick up a jar of any variety of
nut or seed butter these days, isn't it sometimes better to make something and know where the ingredients come
from?
Limit to 1/2 a cup whole
nuts or seeds,
or 1/4 of a cup of
nut -
butter made
from them per day,
or 1/2 a cup of any type of
nut flour.
I'm not generally a fan of single - macronutrient products like protein powders anyway and try to get my nutrients
from whole foods as much as possible, but it's nice to have the option sometimes if I'm making a shake
or smoothie to get a protein boost as I just haven't seemed to build up the stomach capacity on an plant based diet to fit all that food in there, and sometimes I just want a break
from nut /
seed butters, quinoa and whole soy.
The colour when blended with avocado should be quite dark, taking over the green of the avocado)-- Maple Syrup, 1 cup (adjust quantity to your preferred level of sweetness but you should not taste the avocado, just benefit
from its creamy texture which serves as the dairy replacement in this tart)-- Natural almond
butter, 1 / 4th cup (if allergic to
nuts - use tahini / sunflower
seed or pumpkin
seed butter)
* If you are allergic to peanuts, you can use sun
butter (made
from sunflower
seeds)
or any other kind of
nut butter.
Since Adam was born we have been eating oatmeal
or ricemeal (
from rolled rice) for breakfast with different kind of toppings (almond
butter, fruits,
seeds and
nuts) but no sugar, honey
or any kind of sweetener is added to it.
2 very ripe bananas 2 organic eggs 8 large soft date (approx. 100 g) 2 Tbsp
nut butter 1 cup rolled oats,
or other flakes (2,5 dl) 1/2 cup whole buckwheat (1,25 dl) 1/2 cup
seeds (I used pumpkin & sunflower
seeds)--(1,25 dl) 50 g
nuts (I used hazel) Zest
from 1/2 organic orange (optional) 1/4 tsp cardamom 1/2 tsp ground vanilla A generous pinch of salt
Remove porridge
from heat and stir in flax
seed and tocos
or nut butter.
Breakfasts — for breakfast I often have toast with avocado, nooch and sea salt; sugar free cereal with fresh fruit and sees /
nuts and almond milk; eggs and toast; coconut yogurt with berries and
seeds; scrambled eggs with veggies; leftovers
from dinner; green smoothies; rice
or wasa crackers with
nut butters and dates — you get the idea... Mom's muffins are one of my favorites!
While some rely on protein powder as the main ingredient, others get the bulk of their nutritional value
from natural add - ins such as
nut flours
or butters, beans
or other
seeds and grains.
Just remember, the American Academy of Pediatrics does advise staying away
from foods that are choking hazards during the first 12 months like hot dogs,
nuts and
seeds, big chunks of meat
or cheese, whole grapes, hard candy, popcorn, peanut
butter and chewing gum.
restrict toys to meals that contain fewer than 500 calories and 600 milligrams of sodium, and in which less than 35 percent of the calories come
from fat (making exceptions for
nuts,
seeds, peanut
butter or other
nut - based
butters).
Have your pantry and fridge stocked with lunch box - friendly foods to draw
from: plenty of fruit and veggies,
nut or seed butters, yogurt, eggs, a couple of bread options, cheeses, sliced turkey, a couple of wholesome snacks.
Breakfasts — for breakfast I often have toast with avocado, nooch and sea salt; sugar free cereal with fresh fruit and sees /
nuts and almond milk; eggs and toast; coconut yogurt with berries and
seeds; scrambled eggs with veggies; leftovers
from dinner; green smoothies; rice
or wasa crackers with
nut butters and dates — you get the idea... Mom's muffins are one of my favorites!
The Fab 4 Formula is simple: protein (20g minimum,
from protein powder, collagen powder,
or Greek yogurt) + fiber (10g minimum,
from chia
seeds or flaxseeds) + 1 tablespoon of healthy fat (like
nut butter,
or avocado) + handful of greens (like spinach
or arugula) + 1/4 cup fruit (optional, but optimally low - sugar berries) + superfoods (optional; this is where cacao
or adaptogens would come in) + liquid (water is fine, but
nut milks are also great).
The fats can be
nuts,
seeds, olive oil, avocados, avocado oil, pastured lard
or bacon, grass - fed
butter, MCT oil,
or a condiment like a healthy mayo made
from these.
I am not sure about the saturated fat thing; while I eat
nuts and
seeds, most of the fat I eat probably comes
from milk,
butter, coconut oil,
or meat.
• Dried anchovies •
Nut butters (preferably made from crispy nuts) • Cheese (highest quality, raw if possible) • Summer sausage • Cooked meats, poultry, fish and bratwurst coins • Ripe fruits, especially berries (frozen blueberries are yummy and sometimes soothing to hurting gums) and bananas (kids love to grasp them) • Dried and freeze - dried fruits, especially during the winter when fresh are less available • Flaxseed / nut or seed crackers, properly prepared • Pieces of dates or date logs • Nori sheets for making quick rolls ups with leftovers • Liver mousse • Full - fat yogurt (ideally homemade) • Carrot and cabbage sauerkraut (or other fermented veggie combo your family enjoys) • Fermented apple but
Nut butters (preferably made
from crispy
nuts) • Cheese (highest quality, raw if possible) • Summer sausage • Cooked meats, poultry, fish and bratwurst coins • Ripe fruits, especially berries (frozen blueberries are yummy and sometimes soothing to hurting gums) and bananas (kids love to grasp them) • Dried and freeze - dried fruits, especially during the winter when fresh are less available • Flaxseed /
nut or seed crackers, properly prepared • Pieces of dates or date logs • Nori sheets for making quick rolls ups with leftovers • Liver mousse • Full - fat yogurt (ideally homemade) • Carrot and cabbage sauerkraut (or other fermented veggie combo your family enjoys) • Fermented apple but
nut or seed crackers, properly prepared • Pieces of dates
or date logs • Nori sheets for making quick rolls ups with leftovers • Liver mousse • Full - fat yogurt (ideally homemade) • Carrot and cabbage sauerkraut (
or other fermented veggie combo your family enjoys) • Fermented apple
butter
Don't neglect an ample healthy fat intake
from nuts,
seeds,
nut butters, organic free - range whole eggs, wild fish and /
or fish oil, virgin coconut oil and olive oils, avocados, etc (helps appetite control and hormonal balance).
Healthy fats
from avocados,
nuts and
seeds,
nut butter,
or fatty fish help fight free radicals; lentils help boost production of the feel - good hormone serotonin; beets can increase happiness with a hefty does of folate; and flax
seeds are rich in depression - fighting omega - 3s.
Generally, an ounce of meat, fish,
or poultry, 1/4 cup cooked beans; 1/2 ounce of
nuts, 1 tablespoon of peanut
butter, 1 egg, 1/2 ounce of
seeds can be regarded as a one ounce equivalent
from the protein food group.
Fresh raw and dry roasted
nuts and
seeds (except hemp); peanut
butter made
from roasted peanuts, and other
nut and
seed butters (except hemp) without partially hydrogenated vegetable oils, sugar, agave, chocolate, cocoa, cacao, flavorings
or other additives.
You can avoid the possible risks of vitamin E supplements by eating foods rich in the nutrient — sunflower
seeds, almonds, hazelnuts, peanuts
or nut butters made
from these
nuts and
seeds all provide you with vitamin E.
Keeping to a basic, old - fashioned breakfast menu is fine and dandy — eggs (prepared any way: scrambled, poached, boiled, fried, omelet) with a side of sausage
or bacon
from pastured animals; soaked porridge loaded with
butter, coconut oil,
nuts,
seeds and berries;
or French toast (made with properly prepared sour dough
or sprouted bread) served with sausage,
butter and a maple syrup - sweetened fruit sauce with a side of berries and cream.
Gear your fat intake around the healthy oils (extra virgin olive oil, macadamia
nut oil, coconut oil, etc.),
nuts (almonds, walnuts, cashews, etc.), omega - 3's (fatty fish like salmon, halibut,
or supplements), and other great sources of fat such as avocados,
nut butters, trace saturated fat
from grass - fed animal protein, and flax and
seeds.
I do not have a top 5 favourite cereal
or nut butters since i do nt eat either, but
from the days that I did, I can say I liked all bran buds and shredded wheats (both taste amazing soggy) and I really ought to try that sunflower
seed butter you say is so creamy!
Hi Nida, I get most
nuts &
seeds from my local grocery store
or from Amazon, cacao
butter from Amazon and other foods as linked in the list of ingredients.