Healthy Nuts for Your Training Table

Nuts and seeds can be a healthy part of your training table this season.

I can remember enjoying all sorts of nuts since I was a child, especially those walnuts my father would bring home starting around Thanksgiving. A neighbor would give us Christmas gifts of pecans in the shell each year. We also ate fresh roasted peanuts as my father's cousins grew peanuts for Planters on their Virginia farms. They would always send us off with a 20 lb sack of raw peanuts in the shell that we would roast in the oven. Lately I've become a fan of Macademia Nuts ever since my brother began shipping them to me while on vacation in Hawaii!

The point is that you don't have to stay away from nuts (unless you have allergies of course) due to their reputation for being high in fat. On that note, let me say that not all nuts and seeds are alike in their fat profile. All the same, you NEED good fat in your diet and raw nuts / seeds can certainly fill the bill.  Here are some TOP nutty choices for your training table:

Setton Farms Whole Pistachios and Chewy Bites

1.) Pistachio Nuts
If you are concerned about controlling the amount of fat in your diet, pistachios offer a lot of taste and nutrition but are lower in fat than other nuts. In fact one serving of pistachios = 49 nuts! That's a lot more than you get in a serving of other nuts. Technically a seed, pistachios also lend well to being added to salads, homemade energy bars and baked goods. In fact Setton Farms offers whole, fresh California pistachios as well as these new Pistachio Chew Bites. These are soft, chewy little bars of dried cranberries, agave and at least 50% pistachios. Vegan, Kosher, gluten and GMO free, you get 30 different vitamins, minerals and antioxidants in the combination. Absolutely delicious and easy to take with you on a run or bicycle ride. Check them out at SettonFarms.com

Raw Pecans are rich in antioxidants. 

2.) Pecans
While pecans are higher in fat than pistachios, they are a powerhouse of antioxidants. 10 pecans come in at about 98 calories with 10 grams of total fat. They also have trace amounts of iron and calcium. Add them to cereal, salads, energy bars as toasting them a bit gives them a richer flavor. I buy a big bag in bulk and refrigerate to prevent rancidity. 

Coated Almonds

3.) Almonds
These are perhaps some of the most versatile of all nuts and seeds. I showed you how to easily make your own organic almond milk with this simple recipe which you can read HERE. Rich in antioxidants and protein you can use them raw, toasted, slivered and more.  I like to cook the meal that is left over from the almond milk, as a porridge. So yummy! Buy Certified Organic Raw almonds in bulk and refrigerate. I like the certified organic California almonds from TimbuktuRanches.com

Organic Raw Almonds being soaked for almond milk.

4.) Coconuts
More specifically organic coconut oil or coconut butter. Coconut oil has been one of the body builder's best kept secrets. Take a tablespoon each day to help boost your metabolism and burn body fat. I use coconut oil in cooking in place of other oils. Replaces butter or oil in baking and other dishes, I use it for my home baked bread. Extra Virgin Organic Coconut Oil is available most everywhere now but check out online companies and purchase in bulk. 

Coco Joy Pure Coconut Water

Coconut Water: Likewise coconut water, (not made from concentrate), is a refreshing, healthy drink that many athletes use to recover after a workout. I like Coco Joy as it has no added sugar or preservatives. It is REALLY great tasting and is Nature's Own Isotonic. Like opening a coconut and drinking the milk. Visit Cocojoy.com to see all their coconut products.

Nature's Approved Extra Virgin Organic Coconut Oil in my baked bread.

5.) Sesame Seeds & Sesame Oil
Toasted or raw, sesame seeds are rich in Omega 3's and believe it or not, calcium. Sprinkle them on salads, in yogurt and on vegetable dishes. Better still is Organic Sesame Seed Oil which is delicious in just about everything butter would be used in. I like to use Sublime Beauty Naturals Certified Organic Pure Sesame Oil for cooking Asian dishes especially. So good! A little goes a very long way especially if you use non-toxic, non-stick cookware. Similar to Coconut Oil for versatility, Sesame Seed Oil has 101 uses including oil pulling for oral hygiene and as a superior moisturizer. Get it at SublimeBeautyNaturals.com

Certified Organic Pure Sesame Oil

6.) Organic Nutty Cereals
As a certified nut-lover, most cereals never seem to have enough fruit and nuttage for my tastes with one exception. Viki's Granola. My favorite is the Maple Cranberry but all of her flavor selections have a ample helping of sunflower seeds and nuts. So delicious, I like to add a little on top of my Greek Yogurt! Check them out at Wegman's, Whole Foods or online at VikisGranola.com
Want a little nuttiness to go? Try Carrington Farms Organic Flax Hemp Packs. Ready to eat and rich in proteins and omega 3's, I keep a few packs with me in my handbag,  Really scrumptious from CarringtonFarms.com.

Viki's Granola

Fresh & dried fruit, granola topped yogurt.

Organic,Vegan Protein for Your Training Table - Easy Homemade Almond Milk and Almond Meal

Organic Almond and other nut milks are high in protein and delicious!

When we are cross training, we never want to miss an opportunity to add a little high quality protein to the table. What about getting an organic, raw and vegan source of protein that is loaded with antioxidants, omega fatty acids, calcium, vitamin E, B-12 and riboflavin as well? Look no further than Organic Almond Milk and Almond Meal which I will show you how to make at home. So easy!

Homemade Almond /Nut Milks
Actually, this method will work with other raw nuts such as cashews, Brazil nuts etc. however those nuts do not require pre-soaking. Raw, organic almonds do so here is the method from Raw/Living Food Chef and author, Brenda Hinton creator of RawsomeCreations.com:

1 cup Raw Organic Almonds (Timbuktu Ranches of CA are amazingly fresh)
3 cups of cool filtered water
1 tsp Pure Vanilla Extract (Optional)
Yield: about 3 cups of almond milk

Soak almonds in a covered container for about 6 hours. After that, pour off the water and you are ready to process them into almond milk.

1 cup of organic almonds soaking in 3 cups filtered water

Processing Your Nut Milk
You will need a blender or food processor to grind the soaked almonds into a pulp you can "milk". The trick is not to over-process the almonds. Add the soaked almonds to your blender and fill with just enough water to cover them. You don't want the almonds floating and spinning above the blades. I've blended them on high for about 30 seconds but I used my VitaMix which has a 2 hp motor.

Soaked almonds ready for processing

Once the almonds get going, you can add more filtered water if you like. It makes the pulp easier to pour if it's more on the liquid side. You can use a kitchen sieve or mesh strainer but if you really want to do the job right, get a Nut Milk Bag.

Book by Chef Hinton and Pack of Three Nut Milk Bags

I used Rawsome Creation's More Than a Nut Milk Bag which is a high quality, reusable 10" x 12" white nylon sieve. As the name implies, you can use it for much more than making nut milks. Use it for sprouting seeds, straining juices, making cheeses, teas and a lot more as shown in the Recipe Collection book above by Chef Hinton.

This nut milk bag is very well made and can even be boiled.

I chose my Pyrex mixing bowl with a lip which allows me to pour off the almond milk after straining.
The bag has a little drawstring and I simply loop it over the lip to keep it in place while I pour the almond pulp.

Almond milk draining from the nut milk bag

The next step is the knead or "milk" the bag so that you get out as much liquid as possible. Save the pulp because you can use it in other recipes like pancakes, muffins or added to Irish Oatmeal as a porridge. It is SO delicious!

Almond meal collected from the nut milk bag

My last step is to pour the collected almond milk into a container. Glass is preferable but I use my stainless steel thermal Klean Kanteen as it has an air-tight lid and is easy to pour. Refrigerate and use your almond milk and almond meal within 3 days of processing. You can also freeze these products for up to one month. I used Certified Raw Organic Almonds from Timbuktu Ranches in CA and the quality of their nuts is superior. They also sell them in bulk sizes of 5, 10, 20 and 30 lb bags. Check them out at TimbuktuRanches.com

Delicious, creamy organic raw almond milk!

At only about 60 calories per cup, your unsweetened, raw almond milk is a nutritional powerhouse winner. Unlike many commercially processed almond milk beverages your homemade version contains NO added sugars, emulsifiers, preservatives or artificial flavors.  I use it anywhere I would cow's milk and it is especially good in my Organic Plant Protein shakes from Garden of Life. Try their easy to mix Smooth Chocolate & Smooth Marley Coffee with a splash of almond milk for the ultimate morning protein bomb! 

These GOL Organic Plant Protein shakes mix well with almond milk

If you want to drink it straight, you can add a little vanilla extract for flavor. Use the almond meal in pancakes (just add it to the batter), muffins and quick breads as this almond product has the most protein ounce for ounce.