percent of a woman’s daily requirement) and zinc, which is important to immune and neurological function, may promote prostate and bone health in men, helps in wound healing and maintenance of the sense of taste and smell, and is needed for DNA synthesis. Pumpkin seeds are also a good source of magnesium, manganese, phosphorus, copper, and vitamin K, which is necessary for normal blood clotting.
Pumpkin seeds are 24 percent protein and 45 percent fat. Of that, 14 percent is monounsaturated fat and 21 percent is polyunsaturated fat.
Sesame Seeds: Sesame seeds and their ground version, tahini or sesame butter, contain iron, copper, manganese, and zinc.
Sesame seeds are 17 percent protein and 50 percent fat. Of that, 19 percent is monounsaturated and 22 percent is polyunsaturated.
Sunflower Seeds: Sunflower seeds are an excellent source of vitamins B and E (1 cup of seeds in the shell provides the daily requirement of both), copper (see almonds for both), magnesium, and selenium (see Brazil nuts for both). Sunflower seeds are also a good source of protein, and half of their fat content is linoleic acid (omega-6—which is essential for growth and development), and half is monounsaturated. They contain substantial amounts of potassium (which can contribute to lowering blood pressure), thiamine (vitamin B 1 , which helps the body cells convert carbohydrates into energy and is essential for the functioning of the heart, muscles, and nervous system), riboflavin (vitamin B 2 , which works with other B vitamins, helps in cell production, and helps release energy from carbohydrates), and folate (see hazelnuts).
Sunflower seeds contain 21 percent protein and 51 percent fat. Of that, 18 percent is monounsaturated and 23 percent is polyunsaturated.
Nut Allergies
The proteins in certain nuts, primarily peanuts but other nuts as well, can provoke mild to severe allergic reactions. The most severe reaction is called anaphylaxis, which is a sudden, severe, whole-body reaction that can range from mild to fatal. If testing for allergies reveals an allergy to nuts, the only way to avoid an allergic reaction is to completely avoid nuts; all foods containing nuts; foods, surfaces, dishes, and utensils that have been in contact with nuts; and even nut particles in the air, if in an enclosed space where people are cracking and eating nuts.
Breakfast
B reakfast may be the most important meal of the day, for the nutritional foundation it provides. It’s my favorite meal as well, because breakfast foods are so great—a stack of nutty pancakes drizzled with maple syrup, crisp granola filled with nuts and dried fruits, fresh fruit compotes, yogurt parfaits, cakes and waffles, a lush almond cake.
I’ve included some of my favorite breakfast foods here, and most of them are sweet. I also love to sprinkle Dukkah (Chapter Small Plates) on a piece of toast that I’ve moistened with olive oil; the Almond Sprinkle (Chapter The Basics) is delicious over yogurt; and sometimes nothing hits the spot like almond butter (Chapter The Basics) spread on a piece of freshly baked bread.
Breakfast is new, it’s fresh, it’s light and luscious. Accompany these dishes with coffee or tea, almond milk, or freshly squeezed juice. You’ll feel like a million bucks all day long.
Apricot and Pine Nut Compote
Makes 6 to 8 servings
I was staying with my friend Patricia Wells, and she served a gorgeous compote like this, made with apricots straight from her own trees. I swooned—then ate some more!
2 pounds (1 kg) fresh apricots, halved, peeled, and pitted
3 tablespoons lavender honey
3 tablespoons pine nuts
Note: The recipe calls for lavender honey, which is best, but if you cannot find it, use a floral honey that is on the mild side. The amount of honey you use really depends on your sweet tooth and the sweet ripeness of the apricots.
1. Place the apricots in a large, heavy saucepan over medium heat. They will first sizzle and
Pumpkin seeds are 24 percent protein and 45 percent fat. Of that, 14 percent is monounsaturated fat and 21 percent is polyunsaturated fat.
Sesame Seeds: Sesame seeds and their ground version, tahini or sesame butter, contain iron, copper, manganese, and zinc.
Sesame seeds are 17 percent protein and 50 percent fat. Of that, 19 percent is monounsaturated and 22 percent is polyunsaturated.
Sunflower Seeds: Sunflower seeds are an excellent source of vitamins B and E (1 cup of seeds in the shell provides the daily requirement of both), copper (see almonds for both), magnesium, and selenium (see Brazil nuts for both). Sunflower seeds are also a good source of protein, and half of their fat content is linoleic acid (omega-6—which is essential for growth and development), and half is monounsaturated. They contain substantial amounts of potassium (which can contribute to lowering blood pressure), thiamine (vitamin B 1 , which helps the body cells convert carbohydrates into energy and is essential for the functioning of the heart, muscles, and nervous system), riboflavin (vitamin B 2 , which works with other B vitamins, helps in cell production, and helps release energy from carbohydrates), and folate (see hazelnuts).
Sunflower seeds contain 21 percent protein and 51 percent fat. Of that, 18 percent is monounsaturated and 23 percent is polyunsaturated.
Nut Allergies
The proteins in certain nuts, primarily peanuts but other nuts as well, can provoke mild to severe allergic reactions. The most severe reaction is called anaphylaxis, which is a sudden, severe, whole-body reaction that can range from mild to fatal. If testing for allergies reveals an allergy to nuts, the only way to avoid an allergic reaction is to completely avoid nuts; all foods containing nuts; foods, surfaces, dishes, and utensils that have been in contact with nuts; and even nut particles in the air, if in an enclosed space where people are cracking and eating nuts.
Breakfast
B reakfast may be the most important meal of the day, for the nutritional foundation it provides. It’s my favorite meal as well, because breakfast foods are so great—a stack of nutty pancakes drizzled with maple syrup, crisp granola filled with nuts and dried fruits, fresh fruit compotes, yogurt parfaits, cakes and waffles, a lush almond cake.
I’ve included some of my favorite breakfast foods here, and most of them are sweet. I also love to sprinkle Dukkah (Chapter Small Plates) on a piece of toast that I’ve moistened with olive oil; the Almond Sprinkle (Chapter The Basics) is delicious over yogurt; and sometimes nothing hits the spot like almond butter (Chapter The Basics) spread on a piece of freshly baked bread.
Breakfast is new, it’s fresh, it’s light and luscious. Accompany these dishes with coffee or tea, almond milk, or freshly squeezed juice. You’ll feel like a million bucks all day long.
Apricot and Pine Nut Compote
Makes 6 to 8 servings
I was staying with my friend Patricia Wells, and she served a gorgeous compote like this, made with apricots straight from her own trees. I swooned—then ate some more!
2 pounds (1 kg) fresh apricots, halved, peeled, and pitted
3 tablespoons lavender honey
3 tablespoons pine nuts
Note: The recipe calls for lavender honey, which is best, but if you cannot find it, use a floral honey that is on the mild side. The amount of honey you use really depends on your sweet tooth and the sweet ripeness of the apricots.
1. Place the apricots in a large, heavy saucepan over medium heat. They will first sizzle and
Similar Books
A Taste of You
Irene Preston
Stronger (The Unit Book 2)
Sarah Greyson
Mahabharata: Volume 4
Bibek Debroy
Kiss the Girls
James Patterson
Against All Enemies
Richard Herman
The Blacksmith's Wife
Elisabeth Hobbes
Buffalo Jump Blues
Keith McCafferty
Chronicles of Athena Lee
T S Paul