Pumpkin Seeds

Ah, the joys of autumn...the vibrant colors of the trees tantalizing the eyes, the crisp air refreshing our bodies, and of course the fun and joy of the approaching holidays. This is the time of the year that we enjoy the amazing pumpkin which gives us the gastronomic satisfaction of yummy pumpkin pie and the creative satisfaction of making a scary jack-o-lantern. The other wonderful thing about the pumpkin are its often overlooked seeds. Pumpkin seeds contain enormous amounts of valuable nutrients and are darn tasty too.
A tradition of mine every Halloween is to pick out the perfect pumpkin, open it up and pull out all the seeds to toast, and then carve it. The seeds are easy to get to and fun to pull out as they are surrounded by the squishy pumpkin strings inside that are just plain fun to handle. It makes you feel like a kid again! Once you separate the seeds from the pumpkin strings, rinse them off and let them dry on paper towels. You can then put them on a lightly oiled baking sheet and sprinkle with spices such as salt or paprika, or what ever flavors you want them to have, and then toast them in the oven. Yummy!
So aside from how yummy they are you ask, "what are their nutritional benefits?" Well, according to research pumpkin seeds have high concentrations of zinc. Zinc is important in the treatment and prevention of male prostrate problems, enhancing wound healing, and helps support the immune system. Pumpkin seeds are a good source of protein, iron, calcium, phosphorus, vitamin E, essential fatty acids, and niacin. These little guys are a powerhouse of nutrition and are easy to incorporate in your diet. So get a pumpkin, have fun creating a work of art, and don't forget the seeds. Toast them and enjoy!

Are You Nuts for Nuts?

After recently indulging in a handful of fresh almonds and Brazil nuts that I soaked overnight, I was definitely feeling nuts for nuts. The rich, meaty taste and delicate crunch of these earthy delicacies reminded me of how satiating they can be. I wanted to consume more than the proportioned handful I gave myself, but the little nutrition angel on my shoulder reminded me about moderation with nut consumption.

Nuts are known to be high in calories and fats, but are nevertheless a part of a healthy diet in moderation. Luckily their high fat content is mostly in monounsaturated fat, A.K.A. the good fat. Yippee! Monounsaturated fat, unlike the big bad saturated fat, is a valuable macro nutrient important in the normal functioning of your amazing body. Nuts also are filled with necessary nutrients such as essential fatty acids, vitamin E, protein, fiber, phytonutrients, and minerals. As part of an enjoyable and healthy diet you can count your serving of nuts as part of the protein group. A portion size of 1/3 cup of nuts is equal to 1 oz. meat. Try incorporating these grounding life sources as a mid morning or mid afternoon snack for an energy boost.

When buying nuts, purchase those that are super fresh, unsalted, and organic if possible. It is best to buy unshelled nuts which have a longer storage life. Nuts can go rancid quickly and you do NOT want to eat rancid nuts as they wreak havoc on your body. Once the shell is removed make sure to store the nuts in closed, glass containers in the fridge or freezer to prevent rancidity. If they are left out at room temperature than you should probably consume them quickly. I also highly recommend soaking your nuts to release their enzymes which will help you digest them better. Place the nuts in a glass cup and cover with water. Allow them to soak overnight, rinse, dry and store in the fridge for up to 2-3 days. You can eat them raw or lightly roast them to bring out their flavor (350 degrees for 5-10 minutes). Yummy!

Good ways to add nuts to your diet aside from just snacking on them include adding them to cereals, granola or muesli, and salads. You can also use them to accentuate casseroles, pastas, vegetable dishes, or encrusting fish, chicken or tofu. I was once served a unique dish that consisted of tofu encrusted with toasted macadamia nuts, spices, and a popular Colombian coconut seasoning called Titote which is normally used to make coconut rice. Oh my goodness was that an explosion of flavor that tantalized my sweet tooth and made me feel instantly transported to a tropical island. So once again, be creative and have fun with Mother Nature's ingredients. Food is a total sensory delight and also livens our spirit. Eat good quality and fresh nuts in moderation and maybe you'll go nuts for nuts!

Facts:
Almonds are highest in protein and fiber.
Pecans and Macadamias are highest in fats.
The peanut is actually a legume.
Varieties of Nuts: almonds, walnuts, pecans, cashews, filberts/hazelnuts, pistachio, Brazil nuts, chestnuts, and pine nuts.

Wheat Germ - What Is It?

"What exactly is wheat germ?" a friend of mine recently asked, and I so profoundly replied "Uh, the germ of wheat." Well it IS the germ of a wheat kernel but what exactly does that mean? A wheat kernel is composed of many different parts such as the endosperm, the bran and the germ. The germ of the wheat is actually the embryo, or the future life, of the kernel and is rich in nutrients and flavor. Because the germ contains a lot of oil it has the potential to go rancid. This can interfere with shelf life of wheat and is one of the reasons that wheat is subject to refining and processing. We remove the most valuable properties of the wheat kernel, the bran and the germ, to make wheat easier to cook and chew, more attractive, and to last longer. Interesting huh.
Wheat germ is an excellent source of vitamin E (wheat germ oil being one of the best), B vitamins (Niacin B3, Thiamin B1, Pyridoxine B6, Choline, Folic Acid, Inositol, and Paba), and several important minerals (selenium, manganese, zinc, magnesium, phosphorus, potassium, chromium, copper, iron and molybdenum). It is also a great way to get fiber, protein, and essential fatty acids. According to Chinese medicine wheat germ has a healing and sustaining effect on the nerves, can help treat occasional mild depression, and nurtures the yin. Sounds good to me!
Wheat germ has a breadcrumb like texture and a rich nutty flavor. To incorporate more of this amazing source of nutrition into your life you can add it to all sorts of baked goods (sub for 1/2 cup of flour) or sprinkle it in smoothies, cereal, oatmeal, yogurt, fresh fruit salads, veggie salads, ice cream, or granola recipes (see past blog for granola recipe and sub for the ground flax seed). You can also substitute wheat germ for bread crumbs and sprinkle it on casseroles or homemade mac n cheese. Or make your PB & J sandwich more nutritious by sprinkling on some wheat germ for added flavor and texture. Have fun and experiment with this super grain and even make a savory pie crust with wheat germ and butter, and fill with veggies and cheese. Gourmet nutrition!
A note on storage, (like most grains, seeds and nuts) purchase fresh in smaller quantities from bulk bins or in vacuum sealed bags. Store wheat germ in an airtight container in the fridge for up to 3 months or in the freezer for up 6 months. You can toast the wheat germ to bring out more of its nutty flavor. And please remember that wheat, although very nutritious, is one of the most common allergies and also contains oxalates that people with a history of kidney stones should avoid. So just be aware how your body reacts to it, as everyone is different.
Now it is time for one of my famous recipes. This is a crumb cake that I make which always gets rave reviews. Remember you can tweak this recipe if you want by changing the fruit or omitting it altogether and/or adjust the spices to your taste. Cooking and baking is about having fun, being creative, and letting your spirit smile.

Strawberry Nutmeg Crumb Cake - serves 8-10
**make sure ingredients are at room temperature before beginning to bake**
2 cups all-purpose flour
1/2 cup wheat germ
1 cup firmly packed brown sugar
3/4 cup granulated white sugar
3/4 Tablespoon ground nutmeg
1 teaspoon salt
1/4 teaspoon ground ginger
3/4 cup high quality vegetable oil
2 teaspoons baking powder
1 cup sour cream
2 eggs, lightly beaten
about 1 cup sliced fresh strawberries (this amount may vary slightly)
1 cup chopped nuts
1 tablespoon white sugar mixed with 1 teaspoon ground cinnamon for topping cake

Grease a 9" round springform pan and set aside. Position oven racks in the center of the oven and preheat oven to 350 degrees.

Place flour, wheat germ, brown sugar, white sugar, nutmeg, salt, and ginger together in a large bowl and whisk well. Make a well in the middle of the dry ingredients and pour in the oil. Stir until the mixture looks like a streusel and then remove 3/4 cup of this mix to set aside for later use.

Stir the baking powder into the large bowl of the mixture. Add the sour cream and eggs and beat with an electric beater until smooth (do not over beat). Scrape the batter into the prepared pan and smooth the surface with a spatula. Evenly place the sliced strawberries on top lightly pushing them down into the batter just so they seem to "stick" but not so much that they are covered with batter. Next take the "streusel" mixture that you set aside and evenly distribute over the top. Top it off with the chopped nuts and the cinnamon/sugar sprinkle.

Bake until the cake springs back when lightly touched in the center with your fingertips and a skewer inserted comes out clean. This should be about 50-60 minutes, but ovens vary so watch closely so that you do not over bake it. If the top starts browning you can cover the cake loosely with aluminum foil.

Let cool at least 20 minutes and then enjoy!