Dr. Joel Fuhrman, well known physician who coined the acronym G-BOMBS, say that seeds and nuts (the ‘S’ in G-BOMBS) are an important part of getting healthy. Compounds in seeds have been shown to prevent certain types of cancers like breast cancer. Nuts provide those heart healthy Omega 3 fats. He suggests we “eat at lease 1 ounce of raw seeds and nuts per day. Have one half ounce or one tablespoon of Chia seeds, Sesame Seeds, Flax or Hemp seeds. The other half ounce should include Walnuts…or any variety of other nuts like almonds, pecans, pistachio, macadamia etc.” But we will not get the full benefit if we do not chew them well. Our bodies cannot absorb nutrients from a big chunk of nut sitting in our gut! So grind your nuts for those days when you are rushing out the door and don’t have time to “Count your chews!” Two large dinnerware soup spoon fulls of this ground nut mixture is about an ounce. Sprinkle one on your breakfast cereal and one on your lunch salad and there you go! On your way to better health!
- 1.5 oz flaxseed
- 2.5 oz sunflower seed kernels
- 1.5 oz almonds
- 2.5 oz walnuts
In a Bullet type blender, in the small cup, process each type of nut/seed separately because of their different sizes. Use short pulses. Pulsing too long will cause nut to turn ‘buttery’. Mix and stir all types of ground seeds/nuts together and store in an air tight container, in the refrigerator. You can use a food processor also but it works best with larger quantities of nuts.
Caution! – One ounce is about a 170 calories. So limit seeds and nut consumption to one ounce daily. Or you may gain weight! These little gems are nutrient dense, so a little goes a long way!
Serving Size – 2 Large Spoonfuls (1 oz) – Calories 170 (1 spoonful-85 Cal.), Calories from Fat 137 ; Total Fat 15 g, 23%; Saturated Fat 1 g, 7%; Cholesterol 0 mg, 0%; Sodium 0 mg, ~%; Carbohydrate 6 g, 4%; Fiber 3.5 g, 14%; *Added Sugar 0g, 0%; Protein 5 g, 11%;
Calcium 43 mg, 4%; Iron 1 mg, 7%; Vitamin E 5 mg, 23%; Thiamin .26 mg, 17%; Riboflavin .1 mg, 6%; Niacin 1.18 mg, 6%; Vitamin B6 .21 mg, 11%; Folate/Folic Acid 36 mcg, 9%; Potassium 177 mg, 5%; Phosphorus 149 mg, 15%; Magnesium 78 mg, 19%; Zinc 1 mg, 7%; Selenium 7 mcg, 9%; Manganese .7 mg, 36%;
Note*** The Percent Daily Value above are based on a 2,000 calorie per day diet.
To learn more about the nutrient content of your favorite foods, you may want to use a free online nutrient calculator such as The RightTrak.com. The RightTrak.com will calculate your Recommended Daily Allowances(RDA) for over 30 nutrients while it calculates your BMI. Spend some time on the site and do several food searches. You will quickly learn what food choices give you and your loved ones the most “Nutrient Bang for Your Buck!”
Nutritional Information Resources:
USDA National Nutrient Database for Standard Reference
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
The Linus Pauling Institute Micronutrient Information Center
The Whole Grains Council
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