Winter 2012
Go Nuts!
The Mediterranean diet has a special place reserved for nuts. Nuts
provide valuable minerals (most nuts are high in manganese and
copper), antioxidants, fiber and protein. Best of all, the beneficial,
unsaturated fats in nuts have given them a spot in a heart healthy
diet. Nuts are still high in fat, though. Rather than adding nuts to
your diet, use them as an alternative to unhealthy snacks such as
chips and cookies. Enjoy a small handful of nuts daily to boost your
energy in a wholesome way. Here are some of our favorite nuts.
Walnuts — Walnuts are the super-nut! Just like salmon, walnuts
are rich in omega-3 fatty acids.
Almonds — California produces 80% of the world’s supply of
almonds. They can be purchased in any form you like: whole,
blanched, halved, sliced, or slivered! Whole almonds are the per-
fect size for stuffing pitted dates. Unripe, “green” almonds are
enjoyed throughout the Middle East. Check Middle Eastern and
European markets for this sweet delight. Green almonds can be
found starting around late April through late June.
Pistachios — Adults and kids alike enjoy cracking pistachios —
no tools required except your fingers!
Cashews — Cashews are soft and easy to chew, making them a
good choice for children. Cashews are popular throughout Africa
and India.
How do I start?
Now that you know about the Mediterranean diet, how do you
get started? Clip out the list of foods in this article and keep it
wherever you keep your grocery list. Use a magnet to keep it on
the refrigerator, stick it on the inside of a cabinet or pantry door,
or tape it on the inside cover of a cookbook. You can even add the
list to a note application on your tablet or smart phone. Keep an
eye out for the foods on your list when you go grocery shopping.
We’ve given you a head start with simple, healthy recipes made
from foods in this article.
Foods mentioned in
this Heart-Healthy
Mediterranean Diet article:
Dark- or bright-colored vegetables such as spin-
ach, blueberries, and tomatoes.
Whole grain pasta, bread, cereal, flour, brown rice,
popcorn, wild rice, oats, bulgur wheat, cracked
wheat, quinoa and wheat berries.
Legumes: lentils, soybeans, peas, peanuts, chick-
peas, beans, split peas, peanut butter, chickpea
and lentil flour, refried beans, tofu and other soy or
bean products.
Salmon, herring, mackerel, anchovies, sardines
and tuna.
Olive oil and canola oil.
Walnuts, almonds, pistachios, cashews, and
other nuts
Visit these websites for more infor-
mation on the Mediterranean diet.
Harvard School of Public Health, Nutrition Source
Produce for Better Health Foundatio
Whole Grains Council
Mayo Clinic
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