Almond Nut Quotes

The Kitchen           Half a papaya and a palmful of sesame oil; lately, your husband’s mind has been elsewhere.   Honeyed dates, goat’s milk; you want to quiet the bloating of salt.   Coconut and ghee butter; he kisses the back of your neck at the stove.   Cayenne and roasted pine nuts; you offer him the hollow of your throat.   Saffron and rosemary; you don’t ask him her name.   Vine leaves and olives; you let him lift you by the waist.   Cinnamon and tamarind; lay you down on the kitchen counter.   Almonds soaked in rose water; your husband is hungry.   Sweet mangoes and sugared lemon; he had forgotten the way you taste. Sour dough and cumin; but she cannot make him eat, like you.

Philip ripped at the wrapper of the plain, inadequately thin Hershey bar. "No almonds." "I don't care for nuts." "You proved that when you slammed your foot between the legs of your friend this evening.

In Spain, hilly terrain and antiquated planting and harvest practices keep farmers from retrieving more than about 100 pounds [of almonds] per acre. Growers in the Central Valley, by contrast can expect up to 3000 pounds an acre. But for all their sophisticated strategies to increase yield and profitability, almond growers still have one major problem - pollination. Unless a bird or insect brings the pollen from flower to flower, even the most state-of-the-art orchard won't grow enough nuts. An almond grower who depends on wind and a few volunteer pollinators in this desert of cultivation can expect only 40 pounds of almonds per acre. If he imports honey bees, the average yield is 2,400 pounds per acre, as much as 3,000 in more densely planted orchards. To build an almond, it takes a bee.

In these days of physical fitness, hair dye, and plastic surgery, you can live much of your life without feeling or even looking old. But then one day, your knee goes, or your shoulder, or your back, or your hip. Your hot flashes come to an end; things droop. Spots appear. Your cleavage looks like a peach pit. If your elbows faced forward, you would kill yourself. You’re two inches shorter than you used to be. You’re ten pounds fatter and you cannot lose a pound of it to save your soul. Your hands don’t work as well as they once did and you can’t open bottles, jars, wrappers, and especially those gadgets that are encased tightly in what seems to be molded Mylar. If you were stranded on a desert island and your food were sealed in plastic packaging, you would starve to death. You take so many pills in the morning you don’t have room for breakfast. You lose close friends and discover one of the worst truths of old age: they’re irreplaceable. People who run four miles a day and eat only nuts and berries drop dead. People who drink a quart of whiskey and smoke two packs of cigarettes a day drop dead. You are suddenly in a lottery, the ultimate game of chance, and someday your luck will run out. Everybody dies. There’s nothing you can do about it. Whether or not you eat six almonds a day. Whether or not you believe in God.

Siena’s claim to caloric fame is its panforte, a rich, chewy concoction of nuts, honey, and candied fruits that impresses even fruitcake haters. There are a few varieties: Margherita, dusted in powdered sugar, is more fruity, while panpepato has a spicy, peppery crust. Locals prefer a chewy, white macaroon-and-almond cookie called ricciarelli.

Your Royal Highness. I hereby crown you the Queen of Marzipan. A country so steeped in almonds that everyone is...nuts...

Well, Queen Orianna, back home I was like an almond tree growing in an orchard of apples. But here…everybody is nuts!

But not even ardent nut lovers eat wild almonds, of which a few dozen contain enough cyanide (the poison used in Nazi gas chambers) to kill us. The forest is full of many other plants deemed inedible.

If it comes from a pot that reads decaf, it is not coffee. If it comes from a nut, it is not milk.

Many California farmers have transitioned from delicate crops like tomatoes to more robust nuts because they can be harvested mechanically. Overall agricultural employment in California fell by about 11 percent in the first decade of the twenty-first century, even as the total production of crops like almonds, which are compatible with automated farming techniques, has exploded.

I never leave home without my cayenne pepper. I either stash a bottle of the liquid extract in my pocket book or I stick it in the shopping cart I pull around with me all over Manhattan. When it comes to staying right side up in this world, a black woman needs at least three things. The first is a quiet spot of her own, a place away from the nonsense. The second is a stash of money, like the cash my mother kept hidden in the slit of her mattress. The last is several drops of cayenne pepper, always at the ready. Sprinkle that on your food before you eat it and it’ll kill any lurking bacteria. The powder does the trick as well, but I prefer the liquid because it hits the bloodstream quickly. Particularly when eating out, I won’t touch a morsel to my lips ‘til it’s speckled with with cayenne. That’s just one way I take care of my temple, aside from preparing my daily greens, certain other habits have carried me toward the century mark. First thing I do every morning is drink four glasses of water. People think this water business is a joke. But I’m here to tell you that it’s not. I’ve known two elderly people who died of dehydration, one of whom fell from his bed in the middle of the night and couldn’t stand up because he was so parched. Following my water, I drink 8 ounces of fresh celery blended in my Vita-mix. The juice cleanses the system and reduces inflammation. My biggest meal is my first one: oatmeal. I soak my oats overnight so that when I get up all I have to do is turn on the burner. Sometimes I enjoy them with warm almond milk, other times I add grated almonds and berries, put the mixture in my tumbler and shake it until it’s so smooth I can drink it. In any form, oats do the heart good. Throughout the day I eat sweet potatoes, which are filled with fiber, beets sprinkled with a little olive oil, and vegetables of every variety. I also still enjoy plenty of salad, though I stopped adding so many carrots – too much sugar. But I will do celery, cucumbers, seaweed grass and other greens. God’s fresh bounty doesn’t need a lot of dressing up, which is why I generally eat my salad plain. From time to time I do drizzle it with garlic oil. I love the taste. I also love lychee nuts. I put them in the freezer so that when I bite into them cold juice comes flooding out. As terrific as they are, I buy them only once in awhile. I recently bit into an especially sweet one, and then I stuck it right back in the freezer. “Not today, Suzie,” I said to myself, “full of glucose!” I try never to eat late, and certainly not after nine p.m. Our organs need a chance to rest. And before bed, of course, I have a final glass of water. I don’t mess around with my hydration.

Berries and beans R: Rainbow colors of fruits and vegetables A: Antioxidants I: Include lean proteins and plant-based proteins N: Nuts (almonds, walnuts, Brazil nuts, and cashews) F: Fiber-rich foods, fish, and fermented foods O: Oils O: Omega-3-rich foods D: Dairy (yogurt and kefir, certain cheeses)

Integrate at least three of these items into your daily diet to be sure you are eating plenty of whole food. 1. Beans—all kinds: black beans, pinto beans, garbanzo beans, black-eyed peas, lentils 2. Greens—spinach, kale, chards, beet tops, fennel tops 3. Sweet potatoes—don’t confuse with yams. 4. Nuts—all kinds: almonds, peanuts, walnuts, sunflower seeds, Brazil nuts, cashews 5. Olive oil—green, extra-virgin is usually the best. Note that olive oil decomposes quickly, so buy no more than a month’s supply at a time. 6. Oats—slow-cook or Irish steel-cut are best. 7. Barley—either in soups, as a hot cereal, or

People who run four miles a day and eat only nuts and berries drop dead. People who drink a quart of whiskey and smoke two packs of cigarettes a day drop dead. You are suddenly in a lottery, the ultimate game of chance, and someday your luck will run out. Everybody dies. There’s nothing you can do about it. Whether or not you eat six almonds a day. Whether or not you believe in God.

It was a fine meal after the Calormene fashion. I don't know whether you would have liked it or not, but Shasta did. There were lobsters, and salad, and snipe stuffed with almonds and truffles, and a complicated dish made of chicken-livers and rice and raisins and nuts, and there were cool melons and gooseberry fools and mulberry fools, and every kind of nice thing that can be made with ice. There was also a little flagon of the sort of wine that is called "white" though it is really yellow.

galette des rois. We have found through trial and error it is usually prudent to push the fève piece toward the youngest person in the room. If you can’t lay your hand on some fèves, a coin wrapped in greaseproof paper should have the same cheerful effect in warding off the post-chrimbo blues. 1 roll ready-made puff pastry, unless you are a fantastic pastry nut (I worship you) 1 egg, beaten 2 tbsp. jam 100g soft butter 100g caster sugar (superfine sugar) 100g ground almonds 1 tbsp. brandy Preheat the oven to 375ºF. Divide the ready-made puff pastry in half, and roll out each piece into two circles. Put one of the circles on a baking sheet and spread with the jam. Whisk the butter and sugar until fluffy. Beat in most of the egg. Stir in the almonds, brandy, and add the fève. Spread the mix on top of the jam, then cover with the second piece of pastry. Seal up with a pinch. You can decorate the top of the galette with a fork if you like. Bake for 25 minutes or until crisp and golden. Serve warm or cold.

BULLETPROOF POACHED EGGS WITH SAUTÉED GREENS Poaching is a great Bulletproof method of cooking eggs to retain their nutrients and avoid damaging the proteins. This is a great weekend lunch meal that could easily be substituted for dinner. Try buying an assortment of fresh organic greens and prewash them when you get home so they’re ready when you need them for easy cooking. 2 to 3 cups greens of your choice (kale, collards, chard, etc.) 2 tablespoons grass-fed unsalted butter or ghee Sea salt 2 tablespoons sliced raw cashews or almonds 2 poached eggs Fill a pan with an inch or two of water and add the greens to cook. Once the greens are tender, drain the water and add the butter or ghee. Toss the greens in the butter or ghee until covered. Remove the greens from the heat and sprinkle with salt and nuts. You should poach your eggs so your yolks are runny and the nutrition from the yolks is intact. The restaurant tricks to poaching eggs are to add 2 tablespoons of apple cider vinegar to the water and then swirl the water around before cracking the eggs so they stay in the center of the whirlpool.

JUMBO GINGERBREAD NUT MUFFINS Once you try these jumbo-size, nut- and oil-rich muffins, you will appreciate how filling they are. They are made with eggs, coconut oil, almonds, and other nuts and seeds, so they are also very healthy. You can also add a schmear of cream cheese or a bit of unsweetened fruit butter for extra flavor. To fill out a lunch, add a chunk of cheese, some fresh berries or sliced fruit, or an avocado. While walnuts and pumpkin seeds are called for in the recipe to add crunch, you can substitute your choice of nut or seed, such as pecans, pistachios, or sunflower seeds. A jumbo muffin pan is used in this recipe, but a smaller muffin pan can be substituted. If a smaller pan is used, reduce baking time by about 5 minutes, though always assess doneness by inserting a wooden pick into the center of a muffin and making sure it comes out clean. If you make the smaller size, pack 2 muffins for lunch. Makes 6 4 cups almond meal/flour 1 cup shredded unsweetened coconut ½ cup chopped walnuts ½ cup pumpkin seeds Sweetener equivalent to ¾ cup sugar 2 teaspoons ground cinnamon 1 tablespoon ground ginger 1 teaspoon ground nutmeg ½ teaspoon ground cloves 1 teaspoon sea salt 3 eggs ½ cup coconut oil, melted 1 teaspoon vanilla extract ½ cup water Preheat the oven to 350°F. Place paper liners in a 6-cup jumbo muffin pan or grease the cups with coconut or other oil. In a large bowl, combine the almond meal/flour, coconut, walnuts, pumpkin seeds, sweetener, cinnamon, ginger, nutmeg, cloves, and salt. Mix well. In a medium bowl, whisk the eggs. Stir in the coconut oil, vanilla, and water. Pour the egg mixture into the almond meal mixture and combine thoroughly. Divide the batter evenly among the muffin cups. Bake for 30 minutes, or until a wooden pick inserted in the center of a muffin comes out clean. Per serving (1 muffin): 893 calories, 25 g protein, 26 g carbohydrates, 82 g total fat, 30 g saturated fat, 12 g fiber, 333 mg sodium BRATWURST WITH BELL PEPPERS AND SAUERKRAUT Living in Milwaukee has turned me on to the flavors of German-style bratwurst, but any spicy sausage (such as Italian, chorizo, or andouille) will do just fine in this recipe. The quality of the brat or sausage makes the dish, so choose your favorite. The spices used in various sausages will vary, so I kept the spices and flavors of the sauerkraut mixture light. However, this makes the choice of bratwurst or sausage the crucial component of this dish. You can also add ground coriander, nutmeg, and

Do you want some help?" said Anouk, watching me bring out the big glass jars of raisins and cherries and sprinkles and nuts to decorate the mendiants. I smiled. "Of course. My favorites." It has been a long time since Anouk wanted to help me make chocolates. Now she does, as a child might play with her favorite toys for one last time before putting them aside for ever. Almonds, candied lemon peel, fat black cherries, green cardamom, and a sprinkle of edible gold to highlight the rich dark chocolate. Once sold by travelers door-to-door, these are kings and queens of the road, gilded, glossy and glorious. "I made mine into faces," she said. I smiled at her. "You always did.

Michael Freeman was thirty-five years old – a former Special Forces soldier turned policeman. He was a tall and slim black man, with grey-flecked hair and dark almond-shaped eyes. His smile was tight-lipped – half knowing and half strategic. It hid a mouthful of craggy teeth. A childhood in Detroit's East Side with an aggressive, alcoholic father had taught him to play things close to his chest, to look and listen. His colleagues knew him as a patient thinker, sedulous, missing nothing given time. Intellectually savvy and emotionally guarded, he exuded certitude. In Afghanistan, in the immediate aftermath of 9/11, he spent several weeks as a mounted outlier with the Northern Alliance in the Alma Tak Mountains, beyond the range of reinforcement or rescue – drinking filtered ditchwater and eating nuts scavenged from corpses – and calling down massive airstrikes on Taliban positions. He gained a certain reputation. Word spread the length of the Darya Suf River valley, through the Tiangi Gap to the stronghold at Mazar-i-Sharif that there was a monster loose in the mountains and the Taliban called him ‘bor-buka', which seemed to mean black or devil or whirlwind, and, at times, all of these things.

THE POWER OF FIVE These portions contain roughly 5 grams of carbohydrates. Food groups are arranged in the general order in which they should be added. Vegetables 3/4 cup cooked spinach 1/2 cup red peppers 1 medium tomato 2/3 cup cooked broccoli 8 medium asparagus 1 cup cauliflower 1/3 cup chopped onions 1/2 California avocado 2/3 cup summer squash Dairy 5 ounces farmer's cheese or pot cheese 5 ounces mozzarella cheese 1/2 cup cottage cheese 2/3 cup ricotta cheese 1/2 cup heavy cream Nuts and Seeds 1 ounce of: macadamias (approximately ten to twelve nuts) walnuts (approximately fourteen halves) almonds (approximately twenty-four nuts) pecans (approximately thirty-one nuts) hulled sunflower seeds (three tablespoons) roasted shelled peanuts (approximately twenty-six nuts) 1/2 ounce of cashews (approximately nine nuts) Fruits 1/4 cup blueberries 1/4 cup raspberries 1/2 cup strawberries 1/4 cup cantaloupe, honeydew Juices 1/4 cup lemon juice 1/4 cup lime juice 1/2 cup tomato juice Convenience Foods You can select from the variety of convenience foods (bars and shakes are the two most available), but be sure to determine the actual number of digestible carbohydrate in any particular product (see Chapter 8, page 68).

(1 = best, 11 = worst) 1. Raw fruits and vegetables (preferably organic) such as apples, grapes, melons, bananas, avocados, romaine lettuce, cucumbers, carrots, kale, tomatoes, etc.; raw honey, stevia (a natural sweetener) 2. Lightly-steamed, low-starch vegetables (all vegetables other than white potatoes, acorn and butternut squash, and pumpkin); pure maple syrup, agave nectar *Note that corn and legumes are starches, not vegetables. 3. Organic raw nuts and seeds (almonds, pine nuts, walnuts, macadamia nuts, sesame seeds, sunflower seeds, etc.) 4. Raw stone-pressed or cold-pressed plant oils (especially olive oil, though hemp seed and flax seed oils are also acceptable) 5. Cooked starchy vegetables (sweet potatoes, butternut and acorn squash, pumpkin, etc.) 6. Raw unpasteurized dairy products (particularly from goats and sheep) 7. Whole grains (brown rice, millet, whole wheat, buckwheat, etc.) 8. Pasteurized dairy and animal flesh (preferably limited to organic fish and minimal organic meat and poultry products) 9. All non-whole grain flour products (white bread, white rice, white pasta, white pizza dough, flour tortillas, etc.); sugar (white sugar, brown sugar, corn syrup, etc.) 10. Cooked animal fats/hydrogenated oils (lard, cooked oils, etc.), mainstream meats, poultry; soy products 11. Chemicals, artificial coloring and sweeteners (aspartame, saccharine, unnatural additives of all kinds)

PORK WITH HONEY-LIME MARINADE (Serves 4) Juice of two limes ¼ cup honey ¼ cup olive oil 1 garlic clove, grated 1 teaspoon hot sauce (you can use red pepper flakes for less heat) Pork tenderloin, trimmed (1 pound) Whisk first five ingredients together. Pour half of marinade into a ziplock bag and add pork tenderloin. Marinate for at least 1 hour. Preheat gas or charcoal grill for indirect grilling. Brush grate with canola or vegetable oil. Cook pork indirectly 4 to 6 minutes per side until a meat thermometer registers 145 degrees. Remove from grill and brush with remaining marinade. Let meat rest for 10 minutes before slicing. KALE SALAD WITH HONEY LEMON VINAIGRETTE 1 bunch kale ½ lemon, reserving other half for vinaigrette Pinch of sea salt Wash and dry kale, tear into small pieces. In a large bowl, squeeze lemon over kale, sprinkle the sea salt over kale, and gently massage the lemon and salt into the kale. This will slightly soften the kale. VINAIGRETTE 1 tablespoon honey Juice of ½ lemon Pinch of ground pepper ¼ cup olive oil In a small bowl combine honey, juice from remaining lemon, ground pepper, and oil. Whisk gently and pour over kale. Suggested Toppings Sliced almonds and sliced pears Crushed walnuts and sliced apples Goat cheese and pine nuts (honey pine nuts recipe below can be used) HONEY PINE NUTS 2 tablespoons honey ½ cup pine nuts (any nut can be substituted) Line a baking sheet with parchment paper and spray with cooking spray. In a small pan stir honey and nuts until honey becomes liquid. Spread mixture on baking sheet and let it set for 30 to 60 minutes. Break into small pieces and use on top of salads or ice cream. Store in an airtight container for up to 2 weeks. HONEY-GLAZED SPICED DONUTS (Makes a dozen)

FAT-BURNING BREAKFAST MENUS Fat-Burning Breakfast 1 HEARTY OMELET 2 whole eggs, or 1 egg with 2 egg whites 1 ounce shredded cheese 1/4 cup chopped tomatoes and onions Cook in 1 tablespoon olive oil Carb options: 1 slice whole-wheat toast or English muffin General options: Replace chopped tomatoes and onions with 1 grilled tomato Replace chopped tomatoes and onions with 1/2 avocado Replace cheese with 1 slice ham or 1 sausage Replace cheese with 1 tablespoon butter for toast or English muffin Fat-Burning Breakfast 2 *SALMON BREAKFAST SOUFFLÉ Carb options: 1/2 cup berries or apple slices, or 1/2 cup oatmeal, or 1/2 cup high-fiber cereal Fat-Burning Breakfast 3 OMEGA-3 FISH BREAKFAST 4–6 ounces fish (cod, salmon, tuna, trout, or tilapia), grilled, baked, or sautéed 1 tablespoon olive oil 1 cup fresh vegetables (such as mushrooms, broccoli, bell peppers, or onions) 1 cup whole-fat or 2% cottage cheese Carb options: 1 apple or 1 cup cantaloupe slices, or 1/2 cup rice Fat-Burning Breakfast 4 GREEK YOGURT DELIGHT 1 cup whole-fat or 2% Greek yogurt, topped with cinnamon and 1/4 cup raw, unsalted nuts (almonds, walnuts, cashews, macadamias, or pecans) Carb options: 1/2 cup fresh berries (blueberries, raspberries, blackberries, strawberries) or 1/2 cup cooked steel-cut or 5-minute oatmeal Fat-Burning Breakfast 5 VEGGIE-EGG SCRAMBLE 2 eggs with 1 tablespoon butter or olive oil, scrambled with tomato, zucchini, onion, and green pepper Carb options: 1 slice whole-wheat toast or 1/2 cup fresh berries (blueberries, raspberries, blackberries, strawberries) General options: Choose other vegetables, such as mushrooms, spinach, or kale Add 1 tablespoon butter for toast Fat-Burning Breakfast 6 TRADITIONAL EGGS 2 eggs scrambled or pan-fried in 1 tablespoon olive oil 1 slice lean deli ham or Canadian bacon 1/2 sliced avocado Carb options: 1 slice whole-wheat toast, 1/2 English muffin, 1/2 cup cooked quinoa, or 1/2 cup long-grain brown rice General options: Replace avocado with sliced tomatoes Replace avocado with roasted sweet potato Add 1 tablespoon butter for toast or English muffin Fat-Burning Breakfast 7 *STEVE’S EASY EGG WHITE SOUFFLÉ 5 roasted asparagus spears 1/2 sliced tomato Carb options: 1 slice toast or 1/2 English muffin

All nuts are high in protein and monounsaturated fat. But almonds are the Usain Bolt of nuts: They’re undeniably nutty, but they still manage to finish well ahead of the pack. A handful of almonds provides half the amount of vitamin E you need in a day and 8 percent of the calcium. This handful also contains 19 percent of your daily requirement of magnesium—a key component for muscle building. In

Raw nuts and seeds—almonds, walnuts, pecans, hazelnuts, Brazil nuts, pistachios, cashews, macadamias; peanuts (boiled or dry roasted); sunflower seeds, pumpkin seeds, sesame seeds; nut meals

Zucchini, 1 medium NUTS/SEEDS Almond butter, all natural, if desired for smoothies Almonds, 1 bag whole plus 1 bag sliced Chia seeds Flaxseed, ground Peanut butter, all natural (such as Smucker’s, Teddie, or 365 Whole Foods) Pecans Pumpkin seeds Sesame seeds Walnuts SPICES/PANTRY ITEMS Balsamic vinegar Basil Black pepper, ground Cinnamon Coconut milk, light, 1 can Cumin Curry powder (look for brands with no onion or garlic, such as Spice Appeal)

3 tbsp honey ¼ cup coconut oil, melted over a medium heat 1 tsp vanilla extract ½ cup shredded coconut ½ cup chopped macadamia nuts 1 ¼ cup almond flour ¼ tsp sea salt ¼ tsp baking soda ¼ cup dark chocolate chips / nibs, 100% cacao

No-Grain Granola Bars   Time: 2 ½ - 3 ½ hours Servings: 16     Granola bars make perfect breakfasts or afternoon snacks. These delicious granola bars surprisingly don’t contain any grains at all.   Ingredients:   1 cup assorted nuts 1 cup assorted seeds 1 1/2 cups coconut flakes 1 cup assorted dried fruit 1/4 cup almond butter 1/4 cup coconut oil 1/4 tsp. pure vanilla extract 1/2 tsp. cinnamon 1/4 tsp. nutmeg   How to Cook:   Finely chop half of the nuts and seeds with a knife or in the food processor. Roughly chop the rest. Put all the nuts and seeds in a large bowl and add the fruit and coconut. Heat the wet ingredients and spices on medium heat in a pan until the mixture bubbles and then add it to the bowl and stir it together. Spread the mixture into a baking sheet lined with tin foil or parchment paper. Press the mixture into a block with your hands or a spatula. Allow it to cool for 2 to 3 hours and then cut it into rectangular or square granola bars.       Tips: You can use any nuts, seeds and dried fruit you want for this recipe, although the nuts and seeds should be raw or dry roasted without added oil. Experiment until you come up with a flavor combination you enjoy.

I now eat four Brazil nuts and one tablespoon of almond butter first thing upon waking.

Everyone loves banana bread! This banana bread recipe cooks up moist and delicious. It also makes a great bread for a nut butter sandwich. Ingredients 1/2 cup butter or unrefined coconut oil 3/4 tsp celtic sea salt 6 eggs, preferably pasture-raised 1 1/2 tsp vanilla extract 1/2 tsp almond extract 1/2 cup honey 3/4 cup coconut flour 1 large or 2 small ripe bananas, mashed Directions Melt butter or coconut oil in a small saucepan over low heat. Turn off heat and allow to cool slightly. Meanwhile, combine the eggs, salt, vanilla extract, and almond extract in a large bowl. If using an immersion blender, pulse a few times to combine. Otherwise, mix to combine with a whisk or mixer. Add the honey to the butter (or coconut oil) and stir slightly. Pour this mixture into the wet ingredients and blend well with immersion blender or mixer. Measure out the coconut flour. Since coconut flour clumps, it will need to be sifted if you are not using an immersion blender. Pour the coconut flour into the bowl with the wet ingredients. Use an immersion blender or mixer to thoroughly combine all ingredients, making sure there are no lumps. (Since coconut flour does not contain gluten, there is no worry of over-mixing the batter). Add mashed banana and mix to combine. Using butter or coconut oil, generously grease one large (9”X5”) loaf pan or two small (7.5”X3.75”) loaf pans. Pour the batter into the loaf pan(s). Bake in a 325 degrees F oven until a toothpick inserted in the middle comes out clean. This will take 50-60 minutes for two loaves. Remove from oven and cool. Delicious with a pat of butter and a big glass of raw milk or milk kefir!

Oatmeal • High-fiber cold cereal • Nonfat or low-fat milk • Nonfat or low-fat yogurt • Nonfat or low-fat cottage cheese • Eggs/Egg whites • Natural peanut butter or other nut butters • Whole-wheat English muffin • Fruit • Crushed walnuts or almonds

It’s accepted wisdom that we can only get the calcium we need for healthy bones from cow’s milk, but that’s so very, very wrong. There are over 20 plant-based foods alone that contain calcium. You just need to ensure your diet contains a good variety of alternative sources. Here are some good foods to include: •    Fish: Fish with soft bones, such as anchovies and sardines. •    Vegetables: Broccoli, bok choy, cabbage, chard, kale, arugula and watercress. •    Legumes/beans: Chickpeas, kidney beans, lentils, peanuts and tempeh. •    Grains: Amaranth, brown rice, quinoa and teff. •    Nuts and seeds: Almonds, Brazil nuts, sesame seeds, sunflower seeds and tahini (sesame seed paste). •    Fruits: Figs, rhubarb and calcium-enriched juices. Find

Regular-Cal Food Guidelines The following Serving Size Simplifier should be used as a portion quantity guideline for each meal. Its intuitive approach is customized to your body size and will help you put calorie counting to rest for good. It was originally inspired by the amazing work done by my friends at Precision Nutrition. •Fibrous veggies: 2 to 4 handfuls •Clean protein: 1 palm-size portion for women, 1 to 2 palm-size portions for men •Starchy carbs and fruits: 1 handful for women, 1 to 2 handfuls for men •Fit fats: ½ shot glass (1½ tablespoons) for oils and butter (easier to measure/eyeball since these are generally poured); for nuts and seeds, 1 thumb-size serving for women, 2 thumb-size servings for men Each element needs not be present at each meal, but do your best to keep them all in mind throughout the day. For instance, normally a green juice would consist of only leafy greens and other vegetables. However, you can power it up with a shot of flax oil or fish oil. Adding in these fats will not only stabilize your blood sugar but also improve your absorption of the fat-soluble vitamins found in the greens. With that said, I would strongly recommend that each time you eat (other than the odd apple here and there), you include protein and fiber in your meal. Doing so will prevent your blood sugar from rising and keep you full longer, both of which will help you lose fat instead of storing it. For dinner, you might have a fillet of salmon (protein) cooked in butter (oil and fats) with a side of steamed greens (fibrous vegetables) and a small amount of quinoa (starchy carbs). Nuts and seeds would not be present in this meal—again, no big deal. You can always have a few almonds throughout the day. For solid meals (not smoothies or juices), these guidelines should yield a plate that is:

Eliminate All High-Fat Plant Foods High-fat plant foods include nuts, nut butters (such as peanut and almond butter), seeds, seed spreads (tahini), avocados, olives, coconut, and soybean products, including tofu (which is 54 percent fat). These vegetable foods are high in fat, which is effortlessly stored in your adipose tissue. They provide only meager amounts of carbohydrate to satisfy your hunger. Because

There is not a nipple on a nut with which to extract milk,” Dad argued. “That means almond milk is unnatural.

Elimin8 Track Step-Down Schedule DAY FOOD TO ELIMINATE 1 All grains: Wheat, barley, rye, rice, quinoa, corn, etc. 2 Dairy products: Milk, yogurt, cheese, cream, etc., from cows, goats, or sheep 3 All added sweeteners: White and brown sugar, high-fructose corn syrup, maple syrup, honey, coconut sugar, agave nectar, etc. 4 Inflammatory oils: Corn, soybean, canola, sunflower, grapeseed, vegetable oil, etc. 5 Legumes: Lentils, black beans, pinto beans, white beans, soybeans, tofu, lima beans, chickpeas, peanuts, peanut butter, etc. 6 Nuts and seeds: Almonds, walnuts, pecans, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, nut and seed butters, etc. 7 Eggs, whites and yolks 8 Nightshades: Tomatoes, white and yellow potatoes, eggplant, all peppers, etc.

Ma Go Wa Ya Sa Shi I Another word we have for healthy eating is Ma Go Wa Ya Sa Shi I, which means your grandchildren are kind. Ma stands for Mame which means beans, Go stands for Goma which means Sasami seeds, Wa stands for Wakame seaweeds, Ya stands for Yasai which means vegetables, Sa stands for Sakana which means fish, Shi stands for Shitake mushrooms, and I stands for Imo which means potatoes including sweet potatoes and taros. Ma Go Wa Ya Sa Shi I is what we are supposed to eat for our well-being. If I were to translate it into English, it would be something like BSSVFMP. B: beans S: Seeds such as sesame seeds, nuts such as almonds S: Seaweeds such as Wakame, Hijiki, Konbu, and Nori V: Vegetables F: Fish M: Mushrooms P: Potatoes, sweet potatoes, taros

THE RAW VEGAN PANTRY Stocking your raw vegan pantry can be a process, so start slowly. Don’t feel like you have to get every ingredient on this list right away, but preparation is key. My advice is to follow the meal plan and grab the ingredients listed for Week 1. That’s a great place to start. Nuts To lengthen the shelf life of nuts, store in glass jars in the refrigerator or freezer. High-fat products will go rancid if stored in light or warm places. Almonds Brazil nuts Cashews Hazelnuts Pecans Pine nuts Walnuts Seeds As with nuts, seeds should be stored in glass jars in the refrigerator or freezer. Pumpkin Chia Flax Hemp Sesame Sprouts

Immerse the grains and legumes in filtered water for a certain number of hours (based on the following chart), drain, and rinse. If you don’t have a sprouting tray, you can leave smaller seeds like quinoa and buckwheat in a stainless-steel mesh strainer, and the larger lentils and chickpeas in a colander. Rinse morning and night until you see tails forming. When you see little tails, aka sprouts, you know you’re on the right track. Avoid kidney beans and black beans on this diet. Sprouting them is toxic! Soaking and Sprouting Quick Reference Table FOOD DRY MEASURE SOAK TIME IN HOURS GROWING TIME IN DAYS APPROXIMATE YIELD Adzuki beans 1 cup 24 to 36 3 to 5 3 cups Alfalfa, clover,broccoli, radish 2 tbsp seeds 4 to 12 4 to 6 1-quart jar Almonds 1 cup 12 to 15 1 1¾ cups Amaranth 1 cup Overnight 2 to 3 3 cups Barley, hulled 1 cup 24 1 to 3 2 cups Brazil nuts 1 cup 8 hours or overnight 1 cup, soaked only Buckwheat, hulled 1 cup 30 minutes to overnight 1 to 2 2 cups Chickpeas(Garbanzo beans) 1 cup 24 to 36 3 2½ cups Dried fruit 1 cup 8 hours or overnight 1⅛ cups Filberts 1 cup 12 to 15 1 1¼ cups Flaxseed ¼ cup Don’t soak. Spray to keep moist. 3 to 5 2¾ cups Lentils, green 1 cup 24 1 to 3 2¾ cups

Test Bodz Ultra Test Boost uscle series required 2 to a few days prior to the remaining workout. Thus protein is truely one of these factors you'll need extra of no longer to simplest construct muscle, however to make more hair. The best resources of protein are not found in only meats frequently. For extra hair attempt to consume greater nuts like almonds. Fitness supplements are very crucial if you would love to boom the muscular tissues' length and energy

5 × 5 × 5 Daily Worksheet—Preferred Foods List Choose one item from each defense category to eat each day. Defense: Angiogenesis Antiangiogenic Almonds Anchovies Apple peel Apples (Granny Smith, Red Delicious, Reinette) Apricot Arctic char Arugula Bamboo shoots Barley Beer Belgian endive Bigeye tuna Black bass Black beans Black plums Black raspberries Black tea Blackberries Blueberries Blueberries (dried) Bluefin tuna Bluefish Bok choy Bottarga Broccoli Broccoli rabe Cabbage Camembert cheese Capers Carrots Cashews Cauliflower Caviar (sturgeon) Chamomile tea Cherries Cherries (dried) Cherry tomatoes Chestnuts Chia seeds Chicken (dark meat) Chile peppers Cinnamon Cloudy apple cider Cockles (clam) Coffee Cranberries Cranberries (dried) Dark chocolate Eastern oysters Edam cheese Eggplant Emmenthal cheese Escarole Fiddleheads Fish roe (salmon) Flax seeds Frisee Ginseng Gouda cheese Gray mullet Green tea Guava Hake Halibut Jamón iberico de bellota Jarlsberg cheese Jasmine green tea John Dory (fish) Kale Kimchi Kiwifruit Licorice root Lychee Macadamia nuts Mackerel Mangoes Manila clams Mediterranean sea bass Muenster cheese Navy beans Nectarine Olive oil (EVOO) Onions Oolong tea Oregano Pacific oysters Peaches Pecans Peppermint Pine nuts Pink grapefruit Pistachios Plums Pomegranates Pompano Proscuitto di Parma Pumpkin seeds Puntarelle Radicchio Rainbow trout Raspberries Red black-skin tomatoes Redfish Red-leaf lettuce Red mullet Red wine (Cabernet, Cabernet Franc, Petit Verdot) Romanesco Rosemary Rutabaga Salmon San Marzano tomatoes Sardine Sauerkraut Sea bream Sea cucumber Sencha green tea Sesame seeds Soy Spiny lobster Squash blossoms Squid ink Stilton cheese Strawberries Sultana raisins Sunflower seeds Swordfish Tangerine tomatoes Tardivo di Treviso Tieguanyin green tea Tuna Turmeric Turnips Walnuts Watermelon Yellowtail (fish)

Defense: DNA Protection Acerola Almond butter Almonds Anchovies Apricots Arctic char Arugula Bamboo shoots Basil Bigeye tuna Black bass Black tea Blueberries Bluefin tuna Bluefish Bok choy Bottarga Brazil nuts Broccoli Broccoli rabe Broccoli sprouts Cabbage Camu camu Carrots Cashew butter Cashews Cauliflower Caviar (sturgeon) Chamomile tea Cherries Cherry tomatoes Chestnuts Cockles (clam) Coffee Concord grape juice Dark chocolate Eastern oysters Eggplant Fiddleheads Fish roe (salmon) Flax seeds Grapefruit Gray mullet Green tea Guava Hake Halibut Hazelnuts John Dory (fish) Kale Kiwifruit Lychee Macadamia nuts Mackerel Mangoes Manila clams Marjoram Mediterranean sea bass Mixed berry juice Nectarines Olive oil (EVOO) Oolong tea Orange juice Oranges Oyster sauce Pacific oysters Papaya Peaches Peanut butter Peanuts Pecans Peppermint Pine nuts Pink grapefruit Pistachios Plums Pompano Pumpkin seeds Rainbow trout Red black-skin tomatoes Red mullet Redfish Romanesco Rosemary Rutabaga Sage Salmon San Marzano tomato Sardine Sea bass Sea bream Sea cucumber Sesame seeds Soy Spiny lobster Squash blossoms Squash seeds Squid ink Strawberries Sunflower seeds Swordfish Tahini Tangerine tomatoes Thyme Truffles Tuna Turmeric Turnips Walnuts Watermelon Yellowtail (fish)

Most of the Spiritual Leaders live a luxury life, they fly in private jet, drive MBW, live surrounded by Z+ security, wear silky expensive wool, used to eat Nuts Almond, cashew, drink expensive wines and fruits juice. But the very first thing they teach you is, money is the biggest evil. and they very first thing they do is, they try to dismiss the value of money and they try to make your mindset in that way so you start believing money is nothing, they Break your attraction for money. Do you know why? it's a psychological game!! Because when you donate them from your hard work, Sweat soaked earning, You don't regret and, You don't hesitate to open your purse to pay for their luxurious life.

Call me crazy,” Hortense muttered as she opted for a wheeled scooter rather than a metal cart, “but I’m going to say they call it almond milk because no one can say nut juice without laughing.” Hortense’s observation was brilliant, but I had no time to appreciate my clever comrade’s remark.

Another key to a perfect salad is the sauce, or vinaigrette. Most people don’t think of vinaigrette as a sauce but it is one of the most important in the French repertoire. It always includes mustard, and shallot, garlic, or chives, either vinegar or lemon juice, and most often peanut oil, though olive and canola oil are rapidly becoming more common. The proportions are 1 tablespoon vinegar, 1 teaspoon mustard, ¼ cup (60ml) oil, a pinch of salt. There can be more to a vinaigrette. Try adding a bit of soy sauce (1 teaspoon) when you add the vinegar, mix oils or use just a nut oil—hazelnut and walnut are my favorites, but almond and peanut oil are delicious, too. You can add different herbs aside from the traditional chives—try tarragon, mint, thyme, basil, or fennel fronds—a flavored mustard, a mix of ground peppercorns. One vital tip for making a great salad, whether green, composed, or otherwise, is to thoroughly toss the leaves in the vinaigrette. Some people ask me if they should toss salad with their hands. My resounding response is “Ugh.” Apparently someone at some time said the French do this but I’ve never witnessed this behavior and cannot imagine anything worse. The best utensils for tossing salad are a wooden spoon and fork, though you can use whatever is easiest for you. The point is to fatiguer la salade, tire out the lettuce, by lifting it up and out of the bowl, turning it, and letting it fall back into the bowl as many times as it takes for the lettuce leaves to begin to feel heavy. When they do, they’re perfectly dressed. And finally, toss the lettuce right before you plan to serve the salad. You cannot do this in advance. The acid in the vinaigrette begins to “cook” the leaves almost immediately—they’ll soon be wilted and soft if they’re left to sit.

Almonds/Almond Butter Almonds are our oldest cultivated nut and one of the great foods of all time. And to think, not so long ago they were avoided by “health-conscious

Walnuts SIDEKICKS: almonds, pistachios, sesame seeds, peanuts, pumpkin and sunflower seeds, macadamia nuts, pecans, hazelnuts, cashews TRY TO EAT: 1 ounce, five times a week

ABATER  (ABA'TER)   n.s.The agent or cause by which an abatement is procured. Abaters of acrimony or sharpness: expressed oils of ripe vegetables, and all preparations of such; as of almonds, pistachoes, and other nuts.Arbuthnoton diet.

I know I briefly mentioned them previously, but these are some of my favorite go-to snack ideas: 1. Quality beef jerky 2. Hard boiled eggs 3. Veggie sticks 4. Tuna and veggies 5. Almond butter and apple 6.   Nut mixes (be sure to practice portion control) 7. Chicken breast 8. Cubed sweet potato with spices 9.   Canned pumpkin, vanilla protein powder, sliced almonds, chia seeds, and cinnamon (this is lower fat but stays pretty low-carb too, thanks to the pumpkin)

SWEET POTATO BISQUE WITH CRABMEAT GRAPEFRUIT ICE IN A SWEET TORTILLA CRISP LAMB SEARED IN ANCHO CHILI PASTE ON POLENTA TWO CHUTNEYS: PEAR & MINT ASPARAGUS FLAN AMERICAN GOAT CHEESE, EAST & WEST, WITH RED-WINE BISCUITS AVOCADO KEY LIME PIE PINON TORTA DE CIELO & CHOCOLATE MOCHA SHERBET She'd invented the cake just for tonight; the sherbet came from Julia Child, a remarkably simple confection made with sour cream. Torta de cielo was a traditional wedding cake from the Yucatan, slim and sublime, light but chewy, where pulverized almonds stood in for flour. This time, instead of almonds, Greenie used the fat, velvety pignoli she ordered from an importer on Grand Street, mincing them by hand to keep them from turning to paste. She did not know whether you could tell the best Italian pine nuts from those grown in New Mexico, but, she caught herself thinking, and not without a touch of spite, she might soon find out.

Even for people who are overweight, I recommend one ounce of raw, unsalted seeds or nuts per day, such as sesame seeds, sunflower seed, flaxseeds, pumpkin seeds, walnuts, pistachio nuts, or almonds.

Sandra turned to the page with the title "Toklas' Hashich Fudge." The original hashish brownies. 'Peppercorns, nutmeg, cinnamon, coriander, stone dates, dried figs, shelled almonds, peanuts,... A bunch of canibus sativa can be pulverized. This along with the spices should be dusted over the mixed fruit and nuts... it should be eaten with care. Two pieces are quite sufficient...

Dr. FUHRMAN’S NUTRIENT DENSITY SCORES Kale 100 Watercress 100 Collards 100 Brussels sprouts 90 Bok choy 85 Spinach 82 Arugula 77 Cabbage 59 Broccoli 52 Cauliflower 51 Romaine lettuce 45 Green and red peppers 41 Onions 37 Asparagus 36 Leeks 36 Strawberries 35 Mushrooms 35 Tomatoes and tomato products 33 Pomegranates/pomegranate juice 30 Carrots/carrot juice 30 Blackberries 29 Raspberries 27 Blueberries 27 Oranges 27 Seeds: flax, sunflower, sesame, hemp, chia (avg) 25 Red grapes 24 Cherries 21 Tofu 20 Lentils 14 Cantaloupe 12 Beans (all varieties) 11 Plums 11 Walnuts 10 Iceberg lettuce 10 Pistachio nuts 9 Cucumbers 9 Green peas 7 Almonds 7 Cashews 6 Avocados 6 Apples 5 Peanut butter 5 Corn 4 Bananas 3 Oatmeal 3 Salmon 2 White potato 2 Skim milk 2 Whole-wheat bread 2 Olive oil 2 White bread 1 Chicken breast 1 Eggs 1 White pasta 1 Ground beef (85 percent lean)–4 Low-fat cheddar cheese–6 Potato chips–9 Cola–10

He had a satisfying wholeness about him, American good looks like a baseball player's- level shoulders, a pale shock of hair. A good mind and ethical nature: little gave him more pleasure than learning laws and governance- "It shows you the shape of your society." But what drew the deepest sliver of her self toward him, was the weakness in his chin, his slightly disoriented air, like an injury he allowed only Avis to see. Brian was the opposite of her mother. There wasn't a whiff of mystery about him: he was solid, entirely himself. Avis still cooked in those days and she invited him to her minuscule studio. She set a hibachi up on the fire escape and grilled him a marbled, crimson rib-eye, crusty with salt and pepper, its interior brilliant with juices. Some garlicky green beans with pine nuts, rich red wine, mushrooms and onions sautéed in a nut-brown butter. She'd intuited his indifference to chocolate, so dessert was a velvety vanilla bean cake with a toasted almond frosting.

Of course making berry ice cream or at least a berry-banana mix is even healthier. My favorite is chocolate. To make it, blend dark, sweet cherries or strawberries mixed with a tablespoon of cocoa power, a splash of a milk of your choice (more if you want a milkshake), a capful of vanilla extract, and some pitted dates. If you didn’t yet get your nuts for the day, you can add some almond butter. Either way, you get an instant, decadent, chocolate dessert so nutritious that the more you eat, the healthier you are. Let me repeat that: The more you eat, the healthier you are. That’s my kind of ice cream!

Eat raw nuts. Raw almonds, walnuts, pecans, pistachios, hazelnuts, Brazil nuts, and cashews are wonderful. And you can eat as much as you want. They’re filling and full of fiber, monounsaturated oils, and protein. They reduce blood pressure, reduce LDL cholesterol (including small LDL particles), and consuming them several times a week can add two years to your life.2 You can’t overdo nuts, provided they’re raw.

Mariko had given her notorious sweet tooth full rein. Lex stared at the table of food and could already feel the sugar eating cavities into her enamel. Banana nut bread, sesame-crusted Chinese doughnuts, almond cookies, fruit cocktail and almond custard, steamed egg cake, even honey walnut prawns. On the non-Asian side was rum cake, blueberry pecan muffins, strawberry almond rolls, and croissants.

Consume in unlimited quantities Vegetables (except potatoes and corn)—including mushrooms, herbs, squash Raw nuts and seeds—almonds, walnuts, pecans, hazelnuts, Brazil nuts, pistachios, cashews, macadamias; peanuts (boiled or dry roasted); sunflower seeds, pumpkin seeds, sesame seeds; nut meals Oils—extra-virgin olive, avocado, walnut, coconut, cocoa butter, flaxseed, macadamia, sesame Meats and eggs—preferably free-range and organic chicken, turkey, beef, pork; buffalo; ostrich; wild game; fish; shellfish; eggs (including yolks) Cheese Non-sugary condiments—mustards, horseradish, tapenades, salsa, mayonnaise, vinegars (white, red wine, apple cider, balsamic), Worcestershire sauce, soy sauce, chili or pepper sauces Others: flaxseed (ground), avocados, olives, coconut, spices, cocoa (unsweetened) or cacao

The Dandelion Co-op carried locally grown vegetables, and almond milk, and nuts and spices in bulk. Sunshine's parents had hooked me on natural food. Cassie and Sam had a plump little garden back behind the cabin, in the only spot that got much sun. They made coconut milk ice cream, and cauliflower fried in olive oil, and pesto pizzas, and on and on.

I followed them in every foreign land where they work hard, and suffer, where they sigh and if in trenches they as soldiers stand. Once they have met me they can’t say goodbye. Because the way I talk, they like to swear, brings smells of home: pistachio nuts, a hint of shelled, dry almonds, rows of prickly pears, of orange blossoms and of calamint; of our green sea where tuna boats stand ready, of relatives, of lovers, and of wives, Mount Etna, the Red Mountain, Mumpileri, and our night sky when it is clear and bright... I bring them all the passions, so they say, Sicilians harbor in their fiery hearts, those hearts that seem incapable of joy because they constantly torment themselves. For someone like myself, to the wheel tied, mean mother, is it not enough, I say, that I roam round the world without a guide and earn without much art your weekly pay? The Author Forgive me, dear Centona, I apologize! My senses were impaired when I began; What you keep giving me is a great prize I value more than some relationships with man.

The following are all foods you should feel welcome to eat freely (unless, of course, you know they bother your stomach): Alliums (Onions, Leeks, Garlic, Scallions): This category of foods, in particular, is an excellent source of prebiotics and can be extremely nourishing to our bugs. If you thought certain foods were lacking in flavor, try sautéing what you think of as that “boring” vegetable or tofu with any member of this family and witness the makeover. Good-quality olive oil, sesame oil, or coconut oil can all help with the transformation of taste. *Beans, Legumes, and Pulses: This family of foods is one of the easiest ways to get a high amount of fiber in a small amount of food. You know how beans make some folks a little gassy? That’s a by-product of our bacterial buddies chowing down on that chili you just consumed for dinner. Don’t get stuck in a bean rut. Seek out your bean aisle or peruse the bulk bin at your local grocery store and see if you can try for three different types of beans each week. Great northern, anyone? Brightly Colored Fruits and Vegetables: Not only do these gems provide fiber, but they are also filled with polyphenols that increase diversity in the gut and offer anti-inflammatory compounds that are essential for disease prevention and healing. Please note that white and brown are colors in this category—hello, cauliflower, daikon radish, and mushrooms! Good fungi are particularly anti-inflammatory, rich in beta-glucans, and a good source of the immune-supportive vitamin D. Remember that variety is key here. Just because broccoli gets a special place in the world of superfoods doesn’t mean that you should eat only broccoli. Branch out: How about trying bok choy, napa cabbage, or an orange pepper? Include a spectrum of color on your plate and make sure that some of these vegetables are periodically eaten raw or lightly steamed, which may have greater benefits to your microbiome. Herbs and Spices: Not only incredibly rich in those anti-inflammatory polyphenols, this category of foods also has natural digestive-aid properties that can help improve the digestibility of certain foods like beans. They can also stimulate the production of bile, an essential part of our body’s mode of breaking down fat. Plus, they add pizzazz to any meal. Nuts, Seeds, and Their Respective Butters: This family of foods provides fiber, and it is also a good source of healthy and anti-inflammatory fats that help keep the digestive tract balanced and nourished. It’s time to step out of that almond rut and seek out new nutty experiences. Walnuts have been shown to confer excellent benefits on the microbiome because of their high omega-3 and polyphenol content. And if you haven’t tasted a buttery hemp seed, also rich in omega-3s and fantastic atop oatmeal, here’s your opportunity. Starchy Vegetables: These hearty vegetables are a great source of fiber and beneficial plant chemicals. When slightly cooled, they are also a source of something called resistant starch, which feeds the bacteria and enables them to create those fantabulous short-chain fatty acids. These include foods like potatoes, winter squash, and root vegetables like parsnips, beets, and rutabaga. When was the last time you munched on rutabaga? This might be your chance! Teas: This can be green, white, or black tea, all of which contain healthy anti-inflammatory compounds that are beneficial for our microbes and overall gut health. It can also be herbal tea, which is an easy way to add overall health-supportive nutrients to our diet without a lot of additional burden on our digestive system. Unprocessed Whole Grains: These are wonderful complex carbohydrates (meaning fiber-filled), which both nourish those gut bugs and have numerous vitamins and minerals that support our health. Branch out and try some new ones like millet, buckwheat, and amaranth. FOODS TO EAT IN MODERATION

Trader Joe’s first private label food product was granola. We installed Alta Dena certified raw milk, to the disgruntlement of Southland, and within six months were the largest retailers of Alta Dena milk, both pasteurized and raw, in California. We began price-bombing five-pound cans of honey, and then all the ingredients for baking bread at home. We installed fresh orange juice squeezers in the stores, and sold fresh juice at the lowest price in town. By late in 1971, we were moving into vitamins, encouraged by my very good friend James C. Caillouette, MD. Jim spent a lot of time talking with the faculty at Cal Tech. He was convinced that Linus Pauling was on to something with his research on vitamin C. I set out to break the price on vitamin C. At one point, I think, we were doing 3 percent of sales in vitamin C! Later, Jim forwarded articles from the British medical magazine Lancet, describing how a high fiber diet could avoid colon cancer. But where could we get bran? The only stores that sold it were conventional health food stores, who sold it in bulk, something that I have always been opposed to on the grounds of hygiene. And still am! Leroy found a hippie outfit in Venice—I think it was called Mom’s Trucking—which would package the bran. But bran is a low-value product. They couldn’t afford to deliver it. Since they also packaged nuts and dried fruits, however, we somewhat reluctantly added them to the order. And that’s how Trader Joe’s became the largest retailer of nuts and dried fruits in California! Brilliant foresight! Astute market analysis! By 1989, when I left Trader Joe’s, we regularly took down 5 percent of the entire Californian pistachio crop, and we were the thirteenth largest buyer of almonds in the United States—Hershey was number one.

Aloha Quick Bread "My family’s favorite recipe." Serving: 1 loaf. | Prep: 15m | Ready in: 01h35m Ingredients • 1/2 cup butter, softened • 1 cup sugar • 2 large eggs • 1 cup mashed ripe bananas (about 2 medium) • 1/4 cup whole milk • 1 tbsp. grated orange zest • 1 tsp. vanilla extract • 1/2 tsp. almond extract • 2 cups all-purpose flour • 1 tsp. baking soda • 1/2 tsp. salt • 1 cup sweetened shredded coconut • 1/2 cup chopped nuts • 1/2 cup crushed pineapple, drained Direction • Preheat an oven to 350°F. Cream sugar and butter in bowl. One by one, add eggs, beating well after every addition; beat extracts, orange zest, milk and banana in. • Mix salt, baking soda and flour; add to the creamed mixture till just moist. Fold pineapple, nuts and coconut in. Remove to a 9x5-in. greased loaf pan. • Bake till an inserted toothpick in middle exits clean for 1 hour 20 minutes; before transferring from pan onto wire rack, cool for 10 minutes. Nutrition Information

she could sell in the café provisions she baked in her own time with a shelf life longer than pastries. When she thought of it there had been a rush of certainty she could do it, and a prickling of pride in having conceived a way to make money on her own. It would double at least what she was making now. Without Nicholas it might never had occurred to her. The other day he had stuck a label, which he had found in the junk drawer, on a plastic-wrapped loaf of banana bread. He wrote on the label with a marker, "From the Summer Kitchen Bakery." She had found the gesture adorable at the time and hugged him, but something about it had evidently started percolating in the recesses of her mind, and now she was lapping at the brew like someone tasting it for the first time and wondering how she had never before tasted such ambition. She was thinking of cellophane-packaged chocolate brownies and caramel blondies and orange-and-almond biscotti and pear and oat slices and butter shortbread and Belgian chocolate truffles, marmalades, chutney, relishes, and jellies beautified in jars with black-and-white gingham hats and black-and-white ribbon tied above skirted brims. She could even sell a muesli mix she had developed, full of organic cranberries and nuts and the zest of unwaxed lemons. And she wouldn't change Nicholas's label at all. A child's handwriting impressed that the goods were homemade. She would have his design printed professionally, in black and white, too, old world, like the summer kitchen itself.

Beatriz breathed in the sweet aromas that lately appealed to her. Those at the forefront were of various honeys in the wooden honey pots anchoring the tablecloth: lavender, orange blossom, and eucalyptus. But the room was a cornucopia of visual and olfactory treats. Marcona almonds were roasting in Reuben's old wood oven, and from the kitchen downstairs wafted scents of all the spices they would be offering their customers fresh over the counter in cloth bags: cinnamon stalks, cloves, anise, ground ginger, juniper berries, finely grated nutmeg. Nora and Beatriz packaged all the spices themselves. They would also offer ribbon-tied bags of Phillip's tea creations served in the café: loose leaves of lemon verbena, dried pennyroyal, black tea with vanilla. All around the room, on the floor, shelves, and counters, were baskets and baskets and baskets of irresistible delights: jars of marmalades and honeys and pure, dark, sugarless chocolate pieces ready to melt with milk at home for the richest hot chocolate. Customers could even buy jars of chocolate shavings, to sprinkle over warmed pears and whipped cream, or over the whipped cream on their hot chocolates. They sold truffles white and dark, with or without rum, biscuits with every variation of nuts and spices, bars small or large of their own chocolate, and dried fruits dipped in chocolate.

We set out the hot trays of mansaf, tender lamb in spicy white yogurt broth on a bed of saffron rice, topped with roasted almonds, parsley, and pine nuts.

they call it almond milk because no one can say nut juice without laughing.

Remember to put some cruciferous vegetables into that raw green salad: shredded red or green cabbage, baby kale, arugula, watercress, Chinese cabbage, or baby bok choy. Also, add some thinly sliced red onion or scallion, maybe some tomato or pomegranate kernels, and then top it off with one of the dressings you will learn about, made by blending whole nuts and seeds (instead of oil) with other savory ingredients. I use the Russian Fig Dressing made with almonds, tomato sauce, and fig vinegar the most.

Mango, Coconut, and Quinoa Breakfast Pudding Serves: 5 ¾ cup quinoa 1½ cups water 2 Medjool or 4 regular dates, pitted 1½ cups unsweetened soy, hemp, or almond milk 1 teaspoon alcohol-free vanilla flavoring ½ teaspoon cinnamon 1 (10-ounce) package frozen mango or 2 fresh mangoes, peeled and diced, divided 2 tablespoons Mangosteen Fruit Vinegar* or other fruit-flavored vinegar ⅛ cup chopped macadamia nuts ⅛ cup unhulled sesame seeds 1 cup packed chopped kale 1 cup packed chopped spinach ¼ cup dried currants 3 tablespoons unsweetened shredded coconut Preheat the oven to 350˚F. Rinse quinoa and drain in a fine-mesh sieve. In a large saucepan, bring quinoa and water to a boil. Reduce heat and simmer, uncovered, until grains are translucent and the mixture is the consistency of a thick porridge, about 20 minutes. In a high-powered blender, blend dates, nondairy milk, vanilla, cinnamon, half the mangoes, and Mangosteen Fruit Vinegar. In a large bowl, combine cooked quinoa, blended date mixture, nuts, seeds, kale, spinach, the remaining diced mango, and currants. Pour into a lightly oiled baking pan (9 × 9-inch works well), sprinkle with coconut, and bake 30 to 40 minutes. Best made a day ahead and refrigerated. PER SERVING: CALORIES 330; PROTEIN 9g; CARBOHYDRATE 55g; TOTAL FAT 10g; SATURATED FAT 3.1g; SODIUM 56mg; FIBER 7g; BETA-CAROTENE 2441mcg; VITAMIN C 67mg; CALCIUM 122mg; IRON 3.3mg; FOLATE 139mcg; MAGNESIUM 118mg; ZINC 1.6mg; SELENIUM 9mcg

Nutritarian Granola Serves: 10 ½ cup raw almond or cashew butter 1 medium apple, peeled and quartered 1 ripe banana 1½ teaspoons ground cinnamon ¼ teaspoon ground nutmeg 1½ teaspoons alcohol-free vanilla flavoring 4 cups old-fashioned rolled oats 1 cup chopped raw walnuts or pecans ½ cup raw pumpkin seeds ¼ cup unhulled sesame seeds ⅓ cup unsweetened shredded coconut 1 cup currants Preheat the oven to 225˚F. Place the nut butter, apple, banana, cinnamon, nutmeg, and vanilla flavoring in a high-powered blender and blend until smooth and creamy. In a large bowl, mix the oats, nuts, seeds, and coconut. Add the blended mixture and toss to combine. Transfer the mixture to two parchment-lined baking pans. Do not overcrowd the pans so the granola can bake evenly. Bake for 30 minutes, stirring occasionally. After baking, stir in currants. Allow to cool, then store in an airtight container. PER SERVING: CALORIES 337; PROTEIN 9g; CARBOHYDRATE 38g; TOTAL FAT 19.1g; SATURATED FAT 4g; SODIUM 5mg; FIBER 6.4g; BETA-CAROTENE 15mcg; VITAMIN C 2mg; CALCIUM 58mg; IRON 8.9mg; FOLATE 19mcg; MAGNESIUM 91mg; ZINC 1.7mg; SELENIUM 3.7mcg

Pistachio Mustard Dressing Serves: 4 ¾ cup unsweetened soy, hemp, or almond milk ⅓ cup raw shelled pistachio nuts 2 tablespoons VegiZest* or other no-salt seasoning blend, adjusted to taste 1 tablespoon Dijon mustard ¼ teaspoon garlic powder Blend all ingredients in a high-powered blender until smooth. PER SERVING: CALORIES 90; PROTEIN 5g; CARBOHYDRATE 7g; TOTAL FAT 5.7g; SATURATED FAT 0.7g; SODIUM 69mg; FIBER 2g; BETA-CAROTENE 27mcg; VITAMIN C 3mg; CALCIUM 86mg; IRON 1.2mg; FOLATE 21mcg; MAGNESIUM 30mg; ZINC 0.5mg; SELENIUM 2.3mcg

I’M TRAVELLING AND EATING IN AIRPORTS? If you’re airport-hopping and cannot find a Mexican restaurant or grill, grab a bag of raw almonds or walnuts at a kiosk and commit to consuming no starch for the remainder of your travel time. There are enough calories in that single bag to give you two to three small “meals” and get you through a full 12 hours. Most airports also have chicken salads (omit dressings besides olive oil or vinegar) that you can combine with the nuts.

Of course making berry ice cream or at least a berry-banana mix is even healthier. My favorite is chocolate. To make it, blend dark, sweet cherries or strawberries mixed with a tablespoon of cocoa powder, a splash of milk of your choice (more if you want a milkshake), a capful of vanilla extract, and some pitted dates. If you didn't yet get your nuts for the day, you can add some almond butter. Either way, you get an instant, decadent, chocolate desert so nutritious that the more you eat, the healthier you are. Let me repeat that: The more you eat, the healthier you are. That's my kind of ice cream! p292

Proteins consist of twenty different amino acids, eleven of which can be synthesized naturally by our bodies. The remaining nine—what we call essential amino acids—must be ingested from the foods we eat. So technically, our bodies require certain amino acids, not protein per se. But these nine essential amino acids are hardly the exclusive domain of the animal kingdom. In fact, they’re originally synthesized by plants and are found in meat and dairy products only because these animals have eaten plants. I was myself surprised to learn they’re found in copious amounts in a wide variety of grains, nuts, seeds, vegetables, and legumes. Things like black, kidney, and pinto beans; almonds; lentils; a quirky seed called quinoa; and even spinach and broccoli. Who knew? I certainly didn’t. So in the most generalized sense, if your diet contains a well-rounded variety of these plant-based foods—high in the nine essential amino acids in varying degrees and proportions—it is essentially impossible to be deficient in your body’s ability to properly synthesize all the proteins it needs for proper tissue maintenance, repair, and functioning. In truth, only one out of about every ten calories we eat needs to come from protein, with a recommended daily allowance (RDA) of 0.8 grams per kilogram of bodyweight.*1 Meanwhile, studies suggest that the requirements of the athlete don’t far exceed the RDA recommendation.

began eating things like quinoa, beans, lentils, peas, and tofu, a product I ultimately swapped for its more nutritious fermented soy-based cousin, tempeh. I also ate a lot of raw almonds, walnuts, cashews, and Brazil nuts, the latter a natural testosterone booster due to its high selenium content. Also on my dietary plate: spirulina, a blue-green algae that is 60 percent protein, complete with all essential amino acids, the highest per-weight protein content of any food on Earth. In taking in all these whole foods, I discovered absolutely no protein-related impediment to my recovery or to my ability to build lean muscle mass. Now fifty-one years old and eleven years Plantpowered, I continue to get stronger and faster with each successive year.

Pariva was a small village, unimportant enough that it rarely appeared on any maps of Esperia. Bordered by mountains and sea, it seemed untouched by time. The school looked the same as she remembered; so did the market and Mangia Road---a block of eating establishments that included the locally famous Belmagio bakery---and cypress and laurel and pine trees still surrounded the local square, where the villagers came out to gossip or play chess or even sing together. Had it really been forty years since she had returned? It seemed like only yesterday that she'd strolled down Pariva's narrow streets, carrying a sack of pine nuts to her parents' bakery or stopping by the docks to watch the fishing boats sail across the glittering sea. Back then, she'd been a daughter, a sister, a friend. A mere slip of a young woman. Home had been a humble two-storied house on Constanza Street, with a door as yellow as daffodils and cobblestoned stairs that led into a small courtyard in the back. Her father had kept a garden of herbs; he was always frustrated by how the mint grew wild when what he truly wanted to grow was basil. The herbs went into the bread that her parents sold at their bakery. Papa crafted the savory loaves and Mamma the sweet ones, along with almond cakes drizzled with lemon glaze, chocolate biscuits with hazelnut pralines, and her famous cinnamon cookies. The magic the Blue Fairy had grown up with was sugar shimmering on her fingertips and flour dusting her hair like snow. It was her older brother, Niccolo, coaxing their finicky oven into working again, and Mamma listening for the crackle of a golden-brown crust just before her bread sang. It was her little sister Ilaria's tongue turning green after she ate too many pistachio cakes. Most of all, magic was the smile on Mamma's, Papa's, Niccolo's, and Ilaria's faces when they brought home the bakery's leftover chocolate cake and sank their forks into a sumptuous, moist slice. After dinner, the Blue Fairy and her siblings made music together in the Blue Room. Its walls were bluer than the midsummer sky, and the windows arched like rainbows. It'd been her favorite room in the house.

3 large cooking apples, chopped. You can also use chopped peaches, pears, berries, or a combination of cookable fruit. ¼ cup unsweetened coconut flakes (optional) ¼ cup chopped almonds or walnuts (optional) ½ cup raisins (optional) 1 Tablespoon real vanilla extract ½ teaspoon ground cinnamon 1 Tablespoon honey (optional. If you use pears, omit) Pastry for one pie crust Preheat oven to 350 degrees. Place chopped fruit in Pyrex or glass 13” x 9” cake pan. Sprinkle with nuts, coconut flakes, and cinnamon. Drizzle with honey. Break/cut pie crust into small pieces and sprinkle over top. Bake for 30 minutes or until fruit is soft and pie crust is slightly browned.

I will never be someone who gives up wheat or grains (give me gluten or give me death), but I'm surprised at how delicious the nut-and-seed-based bread is and how much of that is down to Natasha's guidance. Unlike with most of the recipes, she had a lot of specific instructions with this one ("Almonds and hazelnuts, coconut oil, and a mix of seeds---try sunflower, pumpkin and sesame. Maybe some flax. A little honey as well, but no more than a tablespoon").

The market smelled of hay and roasted nuts; she bought a newspaper cone of almonds from a woman stirring them over an open fire. She bought thick sandy leeks, a rope of garlic and a pound of tomatoes; she bought a long batard of sourdough bread, a dozen bluish speckled eggs, a jar of cream, because now she had a refrigerator and could keep such things for more than an hour or two. She lifted the paper lid of the cream and tasted it, wiping her mouth with the back of her hand; she remembered the pillowy clouds of Gruyère grated onto her piece of waxed paper at Les Halles, the cheese maker young and handsome and milk-fed himself; he tried to teach her the French for being in love with him: mon cocotte, mon chouchou, ma petit lapin, Madame, s'il vous plaît. She walked the stalls, and on the edge of the market, a fishmonger laid out his catch on two blocks of ice: strange curled squids and spider crabs, silvery piles of sardines, their eyes still sparkling, thick slabs of some white-meated fish, its head as big as a dinner plate.

Seven extra grams of grated nutmeg makes all the difference. Best cinnamon-streusel pumpkin muffin ever. Or at least so far." I opened my eyes, making a slow assessment of my kitchen. Four other batches of pumpkin muffins littered the countertop, many of them on their sides after I took one bite and impatiently tossed them aside. This batch, the fifth, was the queen of the bunch. "I do have some reservations about the pecans." My fluffy panda-head slippers slapped on the wood floors as I walked back to the oven. Holding my butter-smudged working recipe up to the light, I considered the next round of alterations. "I wonder about almonds. Or no! Pistachios!

The symmetry was perfect, each triangle a perfect replica of its neighbor. Cashews, hazelnuts, and blanched almonds peeked out of their baptism in caramel jam, a sea of creamy browns punctuated by green pistachios. The tart shell formed a precise circle of pastry around the caramel and nuts.

There was a bustle of people in the street as I made my way to La Bonbonnière, which is, quite simply, the most beautiful candy store in the world. The best thing about La Bonbonnière is that it's all windows. Before I even walk through the door I am greeted by a fuzzy three-foot-high statue of a polar bear trying to dip his paws into a copper cauldron filled with marrons glacés--- whole candied chestnuts. Each one was meticulously wrapped in gold foil, a miniature gift in and of itself. If nothing else, Christmas in Provence reminds you of a time when sugar was a luxury as fine and rare as silk. Back to my assignment: I needed two kinds of nougat: white soft nougat made with honey, almonds, and fluffy egg whites (the angel's part) and hard dark nougat--- more like honey almond brittle--- for the devil. Where are the calissons d'Aix? There they are, hiding behind the cash register, small ovals of almond paste covered with fondant icing. Traditional calissons are flavored with essence of bitter almond, but I couldn't resist some of the more exotic variations: rose, lemon verbena, and génépi, an astringent mountain herb. Though I love the tender chew of nougat and the pliant sweetness of marzipan, my favorite of the Provençal Christmas treats is the mendiant--- a small disk of dark or milk chocolate topped with dried fruit and nuts representing four religious orders: raisins for the Dominicans, hazelnuts for the Augustinians, dried figs for the Franciscans, and almonds for the Carmelites. When Alexandre is a bit older, I think we'll make these together. They seem like an ideal family project--- essentially puddles of melted chocolate with fruit and nut toppings. See, as soon as you say "puddles of melted chocolate," everyone's on board. Though fruits confits--- candied fruit--- are not, strictly speaking, part of les trieze desserts, I can't resist. I think of them as the crown jewels of French confiserie, and Apt is the world capital of production. Dipped in sugar syrup, the fruits become almost translucent; whole pears, apricots, and strawberries glow from within like the gems in a pirate's treasure chest. Slices of kiwi, melon, and angelica catch the light like the panes of a stained-glass window. All the dazzling tastes of a Provençal summer, frozen in time.

The scents of chocolate and other rich ingredients filled the air. Vanilla, sugar... raspberry, apricots... almonds, pistachios, pecans... cinnamon, nutmeg, cardamom, cayenne. Celina breathed in. She loved the aromas of her artistry.

Of course making berry ice cream or at least a berry-banana mix is even healthier. My favorite is chocolate. To make it, blend dark, sweet cherries or strawberries mixed with a tablespoon of cocoa power, a splash of a milk of your choice (more if you want a milkshake), a capful of vanilla extract, and some pitted dates. If you didn’t yet get your nuts for the day, you can add some almond butter.

Having a big salad every day is a great way to burn through the Daily Dozen. To a base of mesclun greens and arugula, I add tomato, red bell pepper, beans, and barberries, along with toasted nuts if I’m using a fat-free dressing. My current favorite dressing recipe is a Caesar spin-off shared by Dr. Michael Klaper from the TrueNorth Health Center: 2 tablespoons almond meal 3 cloves crushed garlic 3 tablespoons dijon mustard 3 tablespoons nutritional yeast flakes 2 tablespoons white miso 3 tablespoons lemon juice 1/3 cup water Blend and enjoy! (If you have a high-speed blender, you could probably use whole almonds instead of meal.)

Raw nuts and seeds—including pistachios, filberts, almonds, sunflower seeds, sesame seeds, walnuts, cashews, pecans, chia seeds, and flaxseeds Intact grains—including steel cut oats, millet, wild rice, buckwheat groats, and hulled barley Minimally processed grain or bean products—including sprouted breads, flaked or rolled grains (oatmeal), bean pasta, tofu, tempeh, unsweetened soy or nut milks in moderate quantities

My favorite desserts are homemade fruit sorbets and ice creams that you can easily make in minutes. By blending frozen fruit (bananas, berries, peaches, cherries, mango) with some nuts (cashews, almonds, macadamia nuts) or seeds (hemp, chia, flax), maybe some dried fruit (dates, unsulfured apricots, or pineapple) and a splash of nondairy milk, you can make your own refreshing creations.

Almond Hemp Nutri-Milk Serves: 6 1 cup hulled hemp seeds 1 cup raw almonds, soaked 6 to 8 hours 2 Medjool or 4 regular dates, pitted 4 cups water ½ teaspoon alcohol-free vanilla flavoring Place all ingredients in a high-powered blender. Blend until smooth. If desired, strain through a nut milk bag or fine mesh strainer. To make chocolate Nutri-Milk, add 2 to 3 tablespoons natural cocoa powder to blender along with other ingredients. PER SERVING: CALORIES 305; PROTEIN 10g; CARBOHYDRATES 23g; TOTAL FAT 21.5g; SATURATED FAT 1.9g; SODIUM 16mg; FIBER 13.6g; BETA-CAROTENE 15mcg; CALCIUM 246mg; IRON 0.9mg; FOLATE 13mcg; MAGNESIUM 71mg; ZINC 1.8mg; SELENIUM 0.8mcg

How about nuts? I love ’em. We’ve already seen that they’re useful in terms of omega-3 content. At the top of my list are raw organic almonds, which lower cholesterol and improve heart health due to their high content of L-arginine and vitamin E. Then there’s my all-time favorite, the avocado. Rarely does a day go by that I don’t eat one or more. Once maligned for their high fat content (the average avocado has about thirty grams of mostly monounsaturated fat), they’re now embraced for their high antioxidant, anti-inflammatory, anti-arthritic, and cholesterol-lowering properties. My perfect food. Not only do they promote heart health and aid in the absorption of other important nutrients, like carotenoids, their anti-inflammatory and antioxidant high-glutathione properties help me recover between workouts.

The list of oils with the highest concentration of PUFAs and that can be the most harmful are soybean oil, corn oil, safflower oil, grape seed oil, sesame seed, nut oils (peanut, walnut, almond, etc.), flaxseed, fish oil, cod liver oil, evening primrose, borage oils, and, yes, this even includes Omega-3 (EPA and DHA) and Omega-6, also known as the “essential fatty acids.

28.6           Soybeans, boiled (1 cup) 24.0           Mediterranean pine nuts (½ cup) 18.2           Almonds (3 oz.) 17.9           Lentils, boiled (1 cup) 15.3           Kidney beans, boiled (1 cup) 15.2           Spinach, frozen (2 cups) 14.5           Chickpeas, boiled (1 cup) 13.2           Hemp seeds (½ cup) 12.8           Sesame seeds (½ cup) 11.5           Sunflower seeds (½ cup) 11.4           Broccoli, frozen (2 cups) 11.0           Tofu, extra firm (4 oz.) 10.3           Collards, boiled (2 cups)  8.2           Peas, frozen (1 cup)

So they went to a place that only they knew-- the mixed-nut forest where the mixed-nut trees grew. As the cubs picked almonds and walnuts, pistachios, too, which Papa Bear claimed as his Thanksgiving due, the entire forest started to lurch. The cubs fell like stones from their top-lofty perch. But they landed not with a bone-jarring bump. They landed instead with a comfortable “whump.” For you see, the cubs had been caught in mid-air in the dumpster-sized paw of a monster-sized bear. It was Bigpaw, of course. The monster HAD come. Talk about scared! The normally talkative cubs were struck dumb. Suffice it to say, Something surprising Happened that day. With a bit of a smile and nary a sound, he gently placed them down on the ground. What a shock! What a surprise! For despite his manner and imposing size, Bigpaw was nice, gentle, and shy-- a friendly, helpful sort of a guy. Those cubs knew what they had to do-- tell that only part of the legend was true. Though he was powerful, fearsome, and tall, the monster called Bigpaw was no monster at all. It was important news, so off they hurried, leaving Bigpaw looking a little worried. “Little cubs! Little cubs! You forgot your mixed nuts!” This certainly was true, no ifs, ands, or buts.

Cruciferous vegetables Examples: broccoli, cabbage, cauliflower Servings: 1 Size: ½ cup Greens Examples: kale, spinach Swiss chard Servings: 2 Size: 1 cup raw, ½ cup cooked Other vegetables Examples: beets, peppers, carrots Servings: 2 Size: 1 cup leafy, ½ cup non-leafy, ½ cup juice Beans Examples: black beans, kidney beans, lentils Servings: 3 Size: ¼ cup dip, ½ cup cooked, 1 cup fresh Berries Examples: grapes, raisins, cherries Servings: 1 Size: ¼ dried, ½ cup fresh or frozen Other fruit Examples: apples, avocados, bananas Servings: 3 Size: 1 cup fruit, 1 medium, ¼ cup dried Flaxseeds Servings: 1 Size: 1 tbsp Nuts and seeds Examples: peanut butter, whole almonds, sunflower seeds Servings: 1 Size: ¼ cup or 2 tbsp butter Spices Examples: turmeric Servings: 1 Size: ¼ tsp Whole grains Examples: rice, quinoa, bread Servings: 3 Size: ½ cup cooked, 1 slice of bread Water Servings: 5 Size: 12 oz. Daily

The second course would feature six butter statues, one of which was an elephant, and another Hercules fighting the legendary monster Cerebus. A monstrous pastry stag was the centerpiece of that course, with red wine gelatin bleeding from where an arrow had pierced its side. The final course included six monstrous statues made of pastry: Helen of Troy; a nude Venus; a camel with a king upon its back; a unicorn with its horn in the mouth of a serpent; Hercules holding open the mouth of a lion; and Poseidon and his mighty trident. There were 361 bowls and plates of candied fruits: coconuts, apricots, grapes, pears, and melons, as well as plates of almonds, pistachios, pine nuts, and a variety of cheeses.

How'd you like it if I borrowed your almond milk? No? You wouldn't enjoy it if I decided to help myself to that creamy nut water you call milk? Then don't kidnap my sriracha, sir.

I fired up the brick oven, reminding myself that garlic has no place in a confection and butter becomes a layer of oil floating atop the cheese. I felt confident and excited; this time I would get it right. I helped myself to the triple-cream cheese (still convinced it it would make a delicious base) and then added a dollop of honey to sweeten it and heavy cream to thin it enough for my whisk. Since my last endeavor, I'd noticed that wine was primarily used in sauces and stews, and so, in a moment of blind inspiration, I added, instead, a splash of almond liqueur, which I hoped would add subtle flavor without changing the creamy color of the cheese. Instead of the roach-like raisins, I threw in a handful of chopped almonds that I imagined would provide a satisfying crunch and harmonize with the liqueur. I beat it all to a smooth batter and poured it into a square pan, intending to cut rectangular slices after it cooled. I slid the pan, hopefully, into the oven. Once again, I watched the edges bubble and noticed, with satisfaction, that instead of an overpowering smell of garlic there was a warm seductive hint of almond in the air. The bubbles turned to a froth that danced over the entire surface, and I assumed this was a sign of cohesion. My creation would come out of the oven like firm custard with undertones of almond and an unexpected crunch. The rectangular servings would make an unusual presentation- neither cheese nor pudding nor custard, but something completely new and unique. The bubbling froth subsided to a gently bumpy surface, and to my horror those damnable pockmarks began to appear with oil percolating in the tiny craters. The nuts completed the disruption of the creamy texture and gave the whole thing a crude curdled look. If only this cross-breed concoction would cohere, it might yet be cut up into squares and served on a plate with some appealing garnish, perhaps strawberries and mint leaves for color. I took the pan out and stared at it as it cooled, willing it to stand up, pull itself together, be firm. When the pan was cool enough to touch, I dipped my spoon into the mixture and it came out dripping and coated in something with the consistency of buttermilk. It didn't taste bad at all, in fact I licked the spoon clean, enjoying the balance of sweetness and almond, but it wasn't anything I could present to the chef. It was like a sweet, cheesy soup into which someone had accidentally dropped nuts. Why was the cheese breaking down? Why wasn't it holding together like cake or custard?

Suggestions For Getting More Vitamin C In Your Day If you want to stay healthy, eating a proper diet is very important, but knowing what you should and shouldn't eat can be confusing. It seems like every day a new study says that some food is either very unhealthy or very good for you. This article gives you some sensible nutritional advice; advice that most people can follow. If you want the best nutrition possible, eat foods that are still close to their original form. Unprocessed, fresh food is the ideal way to make sure that all your nutritional needs are met while reducing chemicals and unwanted fats. Eat nuts as a snack everyday. These healthy little gems are packed full of good fats and plant sterols that can lower your cholesterol. They are low in fat and an easy item to eat on the go. Serving sizes for these snacks can be easily measured by handfuls. Stick to all-natural foods instead of those produced and refined in factories. Many times those foods add items such as extra fats, oils, greases and preservatives that can really harm your body. Try shopping from the parts of the stores where you can purchase produce, healthy protein and other "from the earth" products. Oranges are a great fruit that you can eat in the morning for its high content of vitamin C. This is a beneficial option, as it can improve the energy that you have during the day and reduce stress and anxiety. Oranges can help your acne and improve the tone of your face. Instead of reaching for coffee or an energy drink the moment that you wake up, turn to a grapefruit, apple or orange instead. Natural fruits are fantastic for your body because they come with a multitude of vitamins that are essential for your health and nutrition. Adding these to your routine, can also improve your energy level during the day. One of the greatest things you can put into your body is fiber. This well help with your digestive tract and will give you tons of energy. Many companies are now making products that are packed full of fiber and also taste great. Try to eat the same amount of fiber each day. If you are very concerned about not getting the proper amount of nutrients, supplement your diet with a quality multivitamin. There are great options at your local health store. By choosing the right multivitamin, you stand a better chance of getting all the nutrients that are needed. Eating foods high in fatty acids can be great for your skin. Foods high in fatty acid can slow down inflammation. Inflammation can cause blotchiness, sagging, and fine lines. Almonds are good any time of day to increase your intake of fatty acids. You could also try halibut, tuna, and salmon to get the amount of fatty acids that you need. Eating a healthy, nutritious diet shouldn't be a difficult chore. It really isn't that hard to keep yourself in good shape by eating right. Just remember some of what you've learned from this article. Follow the basic guidelines you've read about rosholistic.com, and you won't have too much trouble getting the nutrition you need.

Magnesium-rich foods: • Avocados • Broccoli • Dark chocolate • Fish • Kale • Mushrooms, especially white and portobello • Nuts, especially almonds • Seeds, especially pumpkin seeds • Spinach Potassium-rich foods: • Artichokes • Asparagus • Avocados • Broccoli • Brussels sprouts • Fish, especially salmon • Kale/leafy greens • Mushrooms • Tomatoes Calcium-rich foods: • Almonds • Bok choy • Broccoli • Celery • Cheese • Dark leafy greens (spinach, kale, collard greens, and so on)

Blonde Bombshell An almond-flavored cupcake topped with vanilla buttercream and sprinkled with toasted almonds. ¾ cup unsalted butter, softened 1½ cups sugar 2 eggs, at room temperature 1½ teaspoons almond extract ½ teaspoon vanilla extract 2½ teaspoons baking powder ¼ teaspoon salt 2½ cups flour 1 ¼ cups milk Preheat oven to 350 degrees. Sift together flour, baking powder, and salt. Set aside. Cream butter and sugar at medium speed, add eggs and milk, and beat until smooth. Beat in extracts. Add dry ingredients, beat until smooth. Fill cupcake liners ⅔ full. Bake until golden brown, about 20 minutes. Makes 24. Frost with vanilla buttercream and sprinkle with toasted almond slivers. Toasted almonds: Preheat oven to 350 degrees. Spread nuts in one layer on an ungreased, shallow baking pan. Bake for 10 to 15 minutes, stirring occasionally, until golden. Buttercream Frosting ½ cup solid vegetable shortening ½ cup (1 stick) butter or margarine, softened 1 teaspoon clear vanilla extract 4 cups sifted confectioners’ sugar 2 tablespoons milk In large bowl, cream shortening and butter. Add vanilla. Gradually add sugar, one cup at a time, beating well on medium speed. Scrape sides of bowl often. Add milk, and beat at medium speed until light and fluffy. Keep bowl covered with a damp cloth until ready to use. Makes 3 cups of icing.