The Super Heatlh Benefits of Nuts
Nuts have quiet a few calories, true, but people who eat them on a regular basis tend to loose excess weight, than those who don’t eat nuts regularly or not at all.
The high fiber in nuts as well as the protein levels can make you feel satisfied longer and could help you eat less later on in the day. Some studies shoe that eating nuts can help boost the bodies ability to burn more calories too. Not all the fat from certain nuts is absorbed into the body completely either.
Nuts should be eaten moderation though; about an ounce to about two handfuls daily is all that is required. You will get low calories with this amounts and the added benefit of the nutrition that nuts pack. Here is a simple list of the health benefits that nuts will give you.
• Almonds: Vitamin E, calcium, helps lower cholesterol
• Cashews: Copper
• Walnuts: Omega-3 fatty acid
• Pecans: Helps lower cholesterol, vitamins E and A, folic acid.
• Hazelnuts/Filbert: Calcium, iron and can help lower cholesterol.
• Hickory nut: Protein and a great source of fiber.
• Peanuts: Vitamin B3, copper and protein.
• Pistachios: Bioactive carotenoid, lutein.
• Chestnuts: Low in sodium and a great source of vitamins.
• Macadamia: High in protein, fiber, healthy monounsaturated fats.
• Brazil nuts: Nutrient-rich and contain protein as well.
To find out more about the health benefits of nuts, click here.
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Earthly Eating Recipe
Cornish Game Hens with Wild Rice and Pomegranates
Servers: 4
1 cup raw wild rice
3 cups cold water
1 tsp. salt
2/3 cup peeled and chopped chestnuts
1 small finely chipped yellow onion
2 tsp. finely chopped fresh thyme
1 tsp. finely chopped fresh savory
3 tbs. finely chopped Italian flat-leaf parsley
Freshly ground black pepper
4 Cornish game hens
1 cup pomegranate juice
1/4 cup all-purpose flour
2 to 3 cups chicken stock can be homemade or store bought
Pomegranate seeds, for a garnish
Rinse the rice in cool water and in a medium saucepan with a lid, combine the rice, water, and salt. Bring to a boil and stir. Reduce the heat to low and cover the pot. Cook for 45 to 55 minutes. Place a rack in the middle of an oven and preheat to 325 degrees. While the rice is cooking, spread the chestnuts on a baking sheet and toast for 10 minutes. In a large bowl mix the rice, chestnuts, onions and the herbs. Set aside.
Heat oven to 375 degrees and remove innards from the game hens and discard. Salt and pepper the inside of the hens and add the prepared stuffing, leave a few gaps so the rice can expand during the cook time.
Rub the skin of the hens with olive oil and salt and pepper as well. Place the hens, breast side down on a baking sheet and bake for about 15 minutes, baste with pomegranate juice. Continue basting with the juice every 15 to 20 minutes during the baking time during the 60 to 65 minutes of baking total. After cooking place the hens on a platter and cover with foil and let sit for about 10 to 15 minutes.
Then serve.
Happy Eating!
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