Everyone can benefit from the great nutrition provided by healthy nuts. Important vitamins, minerals and antioxidants found in nuts help fulfill a balanced diet. Nuts are also loaded with “good” fat and have been said to reduce the risk of heart disease, diabetes and other serious illnesses. Athletes, above all, should incorporate nuts into their eating habits to ensure that their bodies have enough protein and other vital nutrients to push harder and go longer. Below are some easy, nutrient-packed,nut recipes that cover every meal for athletes and health nuts to experience how delicious being healthy can really be.
Delicious Almond Butter and Blueberry Smoothies:
* Two tablespoons of Almond Butter
* A half Cup of fresh Blueberries
* One up of low fat lain Yogurt
Blend all ingredients in the blender for a delicious breakfast or snack smoothie reminiscent of the good old childhood favorite, peanut butter and jelly sandwich.
Carrot Butter Spread:
* One and a 1/4 lb. of fresh peeled carrots
* 3/4 cup crushed macadamias
* A half cup of canola oil
* Two tablespoons of organic maple syrup
* A 1/2tablespoon of vanilla
* A 1/2 tablespoon of salt
Cut the carrots into small cubes and boil them in water for about two hours, until soft. Blend the carrots, macadamias, oil, maple syrup, vanilla and salt until puree is smooth. Serve on toasted bread or with fresh vegetables as a deliciously healthy snack.
Goat Cheese with Figs and Pistacchios:
* Ensure fresh goat cheese
* A selection of fresh figs
* A 1/2 C chopped pistachios
Layout the goat cheese on a small plate. Chop the figs and place over the top of the goat cheese. Add the pistachios. Serve with small pieces of toasted crostini.
Curry Chicken Salad with Macadamia Nuts:
* Three chicken breasts cooked and cubed to the ideal size
* A 1/2 chopped celery
* Two cups of seedless red grapes cut in half
* A 1/2 cup chopped macadamia nuts
* One cup of the Greek yogurt
* One tablespoon of soy sauce
* One tablespoon of fresh lemon juice
* One half a tablespoon of curry powder
* One fresh chopped mango
Combine chicken, celery, grapes, mango and macadamia nuts in a bowl. In another bowl, mix the yogurt, soy sauce, lemon juice and curry powder. Take the dressing and pour over the chicken mixture, and stir until everything is equally covered.
Salmon with Cilantro Jalapeño Pesto:
* salmon, a filet any size, lightly coated in olive oil
* One cup of extra virgin olive oil
* One cup chopped fresh cilantro
* One clove of garlic
* A 1/4 cup of pine nuts
* A 1/2 lime
*A jalapeño, seeded and diced
* salt and pepper
Grill salmon lightly coated in olive oil, salt and pepper on untreated, planks of cedar that have soaked in water over night. Make the pesto by blending the olive oil, cilantro, garlic and pine nuts. Once blended, add the juice from half a lime and the jalapeño, salt and pepper to taste. Serve over the salmon.
Vegetable Peanut Phad Thai:
*Select 4 oz. of the flat rice noodles
*Two tablespoons to one tablespoon of sugar
*Two tablespoons of fish sauce
*Two tablespoons of the rice vinegar
*Three tablespoons of peanut oil
*Two beaten white eggs
*Add 3/4 tablespoon of crushed red pepper flakes
*Add four cloves of chopped garlic
* And two thinly sliced shallots
* One cup cubed firm tofu
* Five scallions (white and green parts), three cut into 1/2-inch pieces, two chopped
* One 1/4 cup of bean sprouts
* A 1/3 of cup of chopped salted peanuts
* Add salt for extra taste
Allow noodles to soak in warm water for about 30 min, then drain and cover with a damp paper towel. Whisk together fish sauce, vinegar and sugar into a small bowl. In a large skillet over medium heat, use 1 T of peanut oil to cook the eggs for about a minute, keeping them chopped small. Remove eggs from the skillet and set aside. Heat the remaining peanut oil in the skillet and add shallots, garlic and red pepper flakes. Stir fry for a couple of minutes, then add the noodles and coat them with the sauce for about a minute. Then add the ingredients from the small bowl, the eggs, sprouts and peanuts and cook until hot. Serve with fresh cut scallions.
Crepes with Peach Cream and Pecans:
For the crepes-
* 1 C flour
* 1 1/2 C milk
* 2 eggs
* 2 T sugar
* 1 T vegetable oil
* pinch of salt
Combine ingredients in a bowl and beat until smooth. Place a small amount of oil in a 6 in. skillet and place over medium heat. Put 2 T of crepe batter into the pan, then lift and tilt pan to spread batter across the entire surface of the pan. Cook until brown on one side, then flip the pan over a towel to remove the crepe.
For the filling-
* 2 C chunked fresh peaches
* 1/4 t of vanilla extract
* 1 C marscarpone
* 1/2 C chopped pecans
* 1 T vegetable oil
Combine marscarpone and vanilla extract in a bowl. Heat the oil in a small skillet over low heat. Add the peaches to the skillet and cook until edges become light brown and juices begin to caramelize. Place a dollop of cream mixture, 2 T of peaches and juice and top with chopped pecans. Fold the crepe in half, then take the two corners and fold them to create a pouch.
Recipes can be adjusted to add more healthy nuts to gain even more protein and long lasting energy for athletes. These nut recipes are not only full of flavor, they can really make a difference in overall health. For a diet full of the best that nature has to offer, incorporate nuts creatively into your daily eating routine.
John Grant is a professional blogger and printed writer on many subjects relating to the importance of balanced diets. He also writes on the nutritional importance of many natural foods available on the market and is currently traveling around many countries for further research into abundant food products that can offer more healthy diet requirements such as nut recipes.