healthiest way of eating group week 4 · 2017. 8. 7. · let garlic sit for 5-10 minutes before...
TRANSCRIPT
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healthiest wayof eating group
week 4
WHICH FOODS ARE
GOOD FOD HEART
HEALTH?
Focus: Which foods are good for
heart health?
The focus of Week 4 is to eat more beans, legumes, nuts, seeds, and other
foods that can help support heart health. Studies have shown that diets that
contain nutrient-rich foods, such as the Mediterranean Diet, confer protection
against heart disease. There are many nutrients found in the World’s Healthiest
Foods that promote heart health including: soluble fiber, concentrated in beans
and legumes, which helps to reduce cholesterol;
omega-3 fatty acids, concentrated in fish, flaxseeds,
and walnuts, which lower levels of blood lipids and
inflammatory markers related to cardiovascular dis-
ease; phytosterols, found in nuts and seeds, which
lower LDL levels; and flavonoid and carotenoid phy-
tonutrients, concentrated in fruits and vegetables,
which protect against one of the first stages of athero-
sclerosis development, the oxidation of LDL choles-
terol.
This week you’ll learn more about heart-healthy foods,
how to easily prepare beans and legumes, and how to
roast nuts and seeds the healthiest way. You’ll also
learn preparation techniques for foods included in this
week’s menu, including black beans, garden peas,
zucchini, tomatoes, turmeric, cashews, and more.
The Menu for Week 4 includes recipes that feature cre-
ative ways of enjoying beans, legumes, nuts, seeds, and other heart-healthy
foods throughout your meal. It can be enjoyed as lunch or dinner.
�
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Week 4 Menu
• Black Bean Chili with Toppings
• 5-Minute Salad with Healthy Vinaigrette
• Mediterranean Feast: 3-Minute “Healthy
Sautéed” Peas, Zucchini, and Tomatoes
• Fruit Parfait with Cashew Cream
• Healthy Lifestyle Tea
Black Bean Chili with Toppings
This recipe is featured on page 613 of The World’s Healthiest Foods book.
1 onion, medium
2 TBS + 2 TBS low-sodium vegetable broth
1 15-oz can black beans, preferably organic
2 TBS extra virgin olive oil
2 cloves garlic
1 15-oz can diced tomatoes (do not drain)
2 TBS chili powder
Sea salt and pepper to taste
Cilantro, chopped
Cumin powder
1. Dice onion and let it sit at least 5 minutes before cooking.
2. Press or mince garlic and let it sit for at least 5 minutes before cooking.
3. Heat 2 TBS vegetable broth over medium heat in stainless steel skillet.
4. When broth begins to steam, add onions (except for 1 TBS to be reserved for
chili topping) and cover for 3 minutes. The onions will release a small amount of
liquid. Uncover, add another 2 TBS broth, and continue to stir for 4 minutes,
leaving the lid off.
5. Remove the onions from the heat when they are translucent, which should be
after 7 minutes of cooking.
6. To a medium-size sauce pan, add black beans, olive oil, garlic, tomatoes, chili
powder, and salt and pepper to taste. Add onions and stir well. Cover and sim-
mer for about 20 minutes.
7. While chili is cooking, prepare the toppings, which should be served in small
bowls or plates and be available on the table with the chili so that everyone can
help themselves to the toppings that they prefer. Preparation is easy—just chop
walnuts and sunflower seeds and dice red bell pepper, onions, and fresh chili
pepper.
8. When chili is done, stir in cumin and cilantro.
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Chili Toppings
2 TBS walnuts, ground
2 TBS sunflower seeds,
ground
2 TBS low-fat yogurt
1 TBS onions, diced
1 small fresh chili pepper
Preparation Tip: Black beans Canned beans are really convenient to use when you don’t have the time to
soak and cook beans; unlike canned vegetables, which have lost much of their
nutritional value, there is little difference between the nutritional value of canned
beans and those you cook yourself. Canning lowers vegetables’ nutritional value
since they are best lightly cooked for a short period of time, while their canning
process requires long cooking times at high temperatures. Alternatively, beans
require a long time to cook whether they are canned or you cook them yourself,
which is why there is not much of a difference in the nutrients they offer. I prefer
to purchase canned beans that are organically grown and that contain little, if
any, additional sodium.
Rinse canned black beans well under cold running water. This will help to elimi-
nate some of the beans’ oligosaccharides, the complex sugar molecules that can
lead to indigestion and flatulence.
Preparation Tip: Healthy Sauté“Healthy Sauté” is a healthy alternative to sautéing that uses broth instead of oil
to cook vegetables and other foods. Healthy Sauté lets you easily make vegeta-
bles with robust flavors in a matter of minutes, preserving their inherent nutrient
richness. Since it doesn’t use heated oils, “Healthy Sauté” avoids the formation
of carcinogenic compound created when oils are heated to high temperatures.
To “Healthy Sauté,” heat broth in a stainless steel skillet. When the broth begins
to steam, add vegetables and cover. Sauté for recommended amount of time
and then remove the cover and stir the vegetables, continuing to cook uncovered
for designated amount of time.
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Preparation Tip: OnionCut onion in half so that each piece will contain part of the root. Peel the onion.
Place peeled onion half on cutting board. If you use your right hand to cut, have
the root end to your left and the flat-edge end to the right. Make vertical slices
through onion that run perpendicular to the way you cut the onion in half. Have
these slices be about 1/8- to 1/4-inches wide, cutting just short of the root so it
will be left intact. Next, make horizontal 1/8- to 1/4-inches wide slices through
onion, starting at the cut end (the end away from the root) and moving towards
the root, but leaving it intact. Finally, cut the onion vertically through the other
slices (parallel to the flat-edge end). The onion will fall into pieces. For a step-by-
step photograph showing how to cut onions this way, see page 274 of The
World’s Healthiest Foods book.
Let the onion sit for 5 minutes before incorporating it into recipe to allow the con-
version of the maximum amount of onion’s sulfur-containing phytonutrients to
occur. This will greatly enhance its health-promoting benefits. You’ll notice that as
you let it sit, its notably eye-watering aroma appears; that because the same
compounds responsible for its health benefits are also responsible for its smell
and flavor. For more information on the importance of letting onions sit before
cooking them or eating them, see page 276 of The World’s Healthiest Foods
book
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Preparation Tip: GarlicSeparate the individual cloves by placing bulb on cutting board and gently, but
firmly, applying pressure with the palm of your hand at an angle. This will cause
the layers of skin that hold the bulb together to separate. Alternatively, you can
insert a knife between the individual cloves to separate them from the rest of the
bulb.
To peel the skin off of the clove, place the side of a chef’s knife on it and give it a
quick whack with the palm of your hand. This will loosen the skin so you can
easily remove it.
Slice the garlic into 1/16-inch pieces. Then cut across the slices of garlic using a
rocking motion with your knife, chopping it into the desired size. For minced gar-
lic, chop fine.
Let garlic sit for 5-10 minutes before incorporating it into recipe to allow the con-
version of the maximum amount of garlic’s sulfur-containing phytonutrients to
occur. This will greatly enhance its health-promoting benefits. You’ll notice that as
you let it sit, its notably pungent aroma appears; that’s because the same com-
pounds responsible for its health benefits are also responsible for its famous
smell and flavor. For more information on the importance of letting garlic sit
before cooking it or eating it, see page 261 of The World’s Healthiest Foods
book.
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5-Minute Green Salad
with Healthy Vinaigrette
This recipe is featured on page 143 of The World’s Healthiest Foods book.
Salad
4 cups salad greens (romaine, green leaf, red leaf, Boston and/or
prepackaged mixed greens)
Dressing
3 TBS extra virgin olive oil
1 TBS fresh lemon juice
Sea salt and pepper to taste Serves 2
1. Combine extra virgin olive oil, lemon juice (or balsamic vinegar if you prefer),
sea salt and pepper in a bowl. For a more well integrated dressing, whisk in the
olive oil a little at a time.
2. Wash salad greens and then toss them with dressing just before serving
10 Variations for Healthy Vinaigrette Dressing
1. French: add 1 tsp of Dijon mustard
2. Asian: add a few drops of tamari (soy sauce)
3. Ginger: add 1/2 tsp of grated ginger
4. Parsley: add 1 TBS parsley
5. Chives: add 1 TBS chives
6. Garlic: add 1 clove pressed garlic
7. Basil: add 6 leaves of fresh chopped basil
8. Italian Herb: add 2 tsp chopped fresh rosemary and
1 tsp chopped fresh oregano
9. Anchovy/Capers: add 5 anchovy fillets and 1 tsp capers
10. Creamy: add 2 TBS low-fat plain yogurt
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Preparation Tip: Salad greens
Head lettuce (such as romaine, butter lettuce, green or red leaf lettuce)
Remove and discard the outer leaves. Slice off the roots as well as the tips of
the remaining leaves since they tend to be bitter. Chop the remaining lettuce,
rinse well, and then either pat dry or use a salad spinner if you have one avail-
able to remove the excess water.
Loose salad greens (such as arugula, watercress, mizuna, or prepack-
aged salad mixes)
To wash loose salad greens, first trim their roots, separate the leaves and them
place them in a large bowl of tepid water, swishing them around with your hands
to dislodge any dirt. Remove the leaves from the water, refill the bowl with clean
water, and repeat this process until no dirt remains in the water (usually about
two to three times will do the trick).
For more on preparing delicious salads, see page 140 of The World’s Healthiest
Foods book.
Preparation Tip: Lemon juiceRinse lemon before cutting. Its best to juice a lemon when it’s at room tempera-
ture since it produces more juice when it is not cold. Roll the lemon under the
palm of your hand on a flat surface to extract more juice. Cut the lemon in half,
removing the visible seeds from the fruit. You can juice the lemon using a juicer
or reamer, or squeezing it by hand.
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Mediterranean Feast: 3-Minute
“Healthy Sautéed” Green Peas,
Zucchini, and Tomatoes
This recipe is featured on page 277 of The World’s Healthiest Foods book.
1 cup garden peas, frozen
1 tomato, medium size
1 zucchini, medium size
3 TBS low-sodium vegetable broth
Mediterranean Dressing
3 TBS extra virgin olive oil
2 tsp lemon juice
2 medium cloves garlic
Sea salt and pepper to taste
1. Press or chop garlic and let sit for at least 5 minutes before cooking.
2. Heat 3 TBS broth over medium heat in a stainless steel skillet.
3. While broth is heating, chop tomato and slice zucchini into 1/4-inch slices.
4. When broth begins to steam, add garden peas, tomato, and zucchini and
sauté covered for 3 minutes.
5. Transfer to a bowl. For more flavor, toss vegetables with the dressing ingredi-
ents while it is still hot. (Mediterranean Dressing does not need to be made sep-
arately.)
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Preparation Tip: “Healthy Saut锓Healthy Sauté” is a healthy alternative to sautéing that uses broth instead of oil
to cook vegetables and other foods. Healthy Sauté lets you easily make vegeta-
bles with robust flavors in a matter of minutes, preserving their inherent nutrient
richness. Since it doesn’t use heated oils, “Healthy Sauté” avoids the formation
of carcinogenic compound created when oils are heated to high temperatures.
To “Healthy Sauté,” heat broth in a stainless steel skillet. When the broth begins
to steam, add vegetables and cover. Sauté for recommended amount of time
and then remove the cover and stir the vegetables, continuing to cook uncovered
for designated amount of time.
Preparation Tip: ZucchiniRinse the zucchini under cold running water before cutting. It is best to not peel
the zucchini since the skin contains powerful carotenoid antioxidants, including
lutein, which have many health-promoting benefits. Purchasing organically grown
zucchini allows you to enjoy the skin without concern about pesticide residues.
Cutting zucchini into slices of equal thickness will help them to cook more even-
ly. Since slicing them thin will help them to cook more quickly, I suggest cutting
them into 1/4-inch slices.
To dice zucchini slice zucchini lengthwise 1/4-inch thick. Stack slices and cut
lengthwise into 1/4-inch slices. Cut across slices at 1/4-inch intervals for 1/4-
inch cubes.
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Preparation Tip: TomatoesRinse the tomato under cold running water before cutting. To remove the pulp
and seeds from the tomato, first remove the stem with a knife. Cut tomato in half
horizontally so that the stem side is on one half. Gently squeeze each tomato
half to remove seeds and excess juice. Cut each half into four pieces and then
cut across these wedges to chop the tomato. While raw tomatoes contain a great
concentration of nutrients, heating the tomatoes, as you will do in the Healthy
Sauté method, helps to increase the availability of its lycopene carotenoid, which
has been found to have heart health benefits.
Preparation Tip: Garden peasWhile you can use fresh garden peas, they are not readily available in most
places throughout the year. Therefore, frozen shelled garden peas are a good
substitute. Since they are blanched before freezing, they take only a few minutes
to prepare.
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Fruit Parfait with Cashew Cream
This recipe is featured on page 550 of The World’s Healthiest Foods book.
1/3 cup cashews
3 TBS water
1 tsp maple syrup
1-1/2 tsp almond extract
pinch of sea salt
2 cups fresh fruit: berries, grapes, chopped pears,
chopped apples and/or your favorite fruit in season
1 TBS chopped cashews
Serves 2
1. Blend cashews, water, maple syrup, almond extract, and sea salt in blender
on high speed until smooth (2-3 minutes).
2. Add additional water in small amounts to create desired consistency of
cashew cream.
3. In 2 wine glasses, place layers of fruit and cashew cream. Top with chopped
cashews.
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Preparation Tip: FruitIf you use fruit like apples or pears, wash them well under cold running water
before cutting. Once you have cut the fruit, the enzymes in the flesh will oxidize,
causing it to turn brown. To prevent this browning, prepare a bowl of water large
enough to hold the quantity of fruit you will be cutting. For every 2 cups of water,
add 2 TBS lemon juice. Add fruit to the lemon/water solution as you cut it. When
you are done slicing, use a colander to strain the fruit.
If you use fruit like berries or grapes, wash them gently using the light pressure
of the sink sprayer if possible. To prevent them from becoming waterlogged,
wash them right before eating or using in a recipe. Do not remove the caps of
strawberries until after you have washed them.
Preparation Tip: CashewsWhole shelled cashews can be chopped by hand or can be placed in a food
processor to chop. If using a food processor, it is best to pulse on and off a few
times instead of running the blade constantly as this will help ensure that you
end up with chopped cashews rather than cashew butter.
Preparation Tip: “No Bake Recipes”I have discovered that fruits retain their maximum nutrients and their best taste
when they are enjoyed fresh and not prepared in a cooked recipe. That is
because their nutrients—including vitamins, antioxidants, and enzymes—are
unable to withstand the temperature (350˚F/175˚C) used in baking. So that you
can get the most enjoyment and benefit from fruit, I created quick and easy
recipes, such as this Fruit Parfait with Cashew Cream, which require no baking. I
call these recipes “No Bake Recipes.”
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Healthy Lifestyle Tea
2 cups brewed green tea
2 tsp lemon juice
1. Add 1 tsp lemon juice to 1 cup of brewed tea.
Optional: if you’re sensitive to caffeine, you can
drink decaffeinated green tea instead.
For more information about Healthy Lifestyle Tea, see page 31 of The World’s
Healthiest Foods book.
Serves 2
Preparation Tip: Green teaGreen tea has numerous health benefits. Research has shown that three cups of
green tea a day can reduce body weight and waist circumference by 5% in three
months. Not only does it inhibit the breakdown of fats, it also increases your
metabolism. Concentrated in antioxidant catechin phytonutrients such as epigal-
locatechingallate (EGCG), green tea also helps to inhibit the oxidation of LDL-
cholesterol, which when oxidized is one of the contributing causes of atheroscle-
rosis. Therefore, green tea can play an important role in a diet that promotes car-
diovascular health. Additionally, research has shown a connection between
catchin intake and decreased risk of many types of cancers.
When preparing green tea, use four grams of loose tea leaves for each eight
ounces of water. Although heartily boiling water is used to brew black and oolong
teas, green tea needs much lower temperatures (160-170˚F; 79-85˚C). Some
types of green tea only need to steep for 30 to 60 seconds although varieties
such as Nilgiri and Dragonwell will take longer.
Preparation Tip: Lemon juiceRinse lemon before cutting. It’s best to juice a lemon when it’s at room tempera-
ture since it produces more juice when it is not cold. Roll the lemon under the
palm of your hand on a flat surface to extract more juice. Cut the lemon in half,
removing the visible seeds from the fruit. You can juice the lemon using a juicer
or reamer, or squeezing it by hand.
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SHOPPING LIST FOR WEEK 4 MENU
This shopping list will prepare Week 4’s menu for two people. If your group con-
sists of four people, you should buy double the amount of ingredients listed. If
your group consists of six people, you should buy triple the amount of ingredi-
ents listed. If your group consists of eight people you should multiply by four
times the amount of ingredients listed.
Vegetables1 onion, medium
4 cloves garlic
1 15-oz can diced tomatoes (do not drain)
1 small bunch fresh cilantro
1 small fresh chili pepper
1 cup garden peas, frozen
1 tomato, medium size
1 zucchini, medium size
4 cups salad greens (romaine, green leaf, red leaf, Boston and/or
prepackaged mixed greens)
Fruit7 tsp Lemon juice (about 3 lemons should make enough juice)
2 cups Fresh fruit: berries, grapes,, pears and/or your favorite fruit in
in season
Legumes1 15-oz can black beans, preferably organic
Nuts/Seeds2 TBS walnuts, ground
2 TBS sunflower seeds, ground
1/3 cup + 1 TBS cashews
Oils8 TBS extra virgin olive oil
Dairy2 TBS low-fat yogurt
Herbs/Spices/Other7 TBS low-sodium vegetable broth
2 TBS chili powder
cumin powder
1 tsp maple syrup
1-1/2 tsp almond extract
Green tea
Sea salt and black pepper
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Healthy Eating Topics of Interest
Foods with Heart-Health BenefitsA diet high in cholesterol and saturated fats and low in fruits, vegetables, whole
grains, legumes, and fiber is associated with heart disease. Populations that eat
traditional diets high in vegetables, fiber, and whole grains (such as those that
follow the Mediterranean Diet) tend to have much lower rates of heart disease
and vascular disease than populations that eat high amounts of cholesterol and
saturated fats from animal products. Following are some of the World’s
Healthiest Foods shown to be beneficial for heart health and a brief description
of their benefits.
FOOD BENEFITS Beans/legumes Rich in cholesterol-lowering nutrients such as soluble fiber
Intake of beans has been associated with enhanced heart health
Almonds Found to reduce total cholesterol and LDL levels
Rich in vitamin E
Walnuts Found to reduce total and LDL cholesterol and increase
elasticity of arteries
Rich in heart-healthy ALA, an omega-3 fatty acid, and the
antioxidant, ellagic acid
Flaxseeds Found to reduce total and LDL cholesterol levels
Fish rich in omega-3 Fish and omega-3 intake reduce triglycerides
fatty acids including Intake associated with reduced risk of heart attack and stroke
salmon, tuna, sardines,
and cod
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Organically grown Rich in nutrients that promote heart health including vitamin B6,
fruits and vegetables vitamin C, magnesium, and antioxidant flavonoids and carotenoids
Garlic and onions Contain compounds that have been shown to lower cholesterol levels
Lower blood pressure in case of hypertension
Tomatoes Great source of lycopene, a carotenoid antioxidant whose dietary intake
i s associated with a reduced risk of heart disease
Cranberries Rich in polyphenolic antioxidants
Cranberry intake has been associated with improved blood
vessel function
Oats Contain beta-glucan, which reduces cholesterol, and
avenathramides, antioxidants that prevent LDL damage
Extra virgin olive oil Its antioxidants protect against LDL oxidation
Green tea Intake associated with reduced risk of heart disease
Studies show it can reduce triglyceride and LDL levels
Turmeric Anti-inflammatory properties
Helps prevent LDL oxidation
For more information on preparing foods that support heart health, please see:
The World’s Healthiest Foods book: Page 813-15
The World’s Healthiest Foods website:
http://whfoods.org/genpage.php?tname=disease&dbid=4, http://whfoods.org/gen-
page.php?tname=fightdz&dbid=27, and
http://whfoods.org/genpage.php?tname=disease&dbid=15
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Preparing Beans/Legumes
Canned beans/legumesCanned beans are really convenient to use when you don’t have the time to
soak and cook beans and unlike canned vegetables, which have lost much of
their nutritional value, there is little difference between the nutritional value of
canned beans and those you cook yourself. Canning lowers vegetables’ nutrition-
al value since they are best lightly cooked for a short period of time, while their
canning process requires long cooking times at high temperatures. Alternatively,
beans require a long time to cook whether they are canned or you cook them
yourself, which is why there is not much of a different in the nutrients they offer. I
prefer to purchase canned beans that are organically grown and that contain lit-
tle, if any, additional sodium.
Rinse canned black beans well under cold running water. This will help to elimi-
nate some of the beans’ oligosaccharides, the complex sugar molecules that can
lead to indigestion and flatulence.
Home Cooked beans/legumesIf you choose to cook your own beans, before washing beans, spread them out
on a light colored plate or cooking surface to check for, and remove, small
stones, debris, or damaged beans. After this process, place the beans in a
strainer, rinsing them thoroughly under cool running water.
To shorten their cooking time and make them easier to digest, beans should be
presoaked since presoaking has been found to reduce the raffinose-type
oligosaccharides, sugars associated with causing flatulence. (It is only necessary
to presoak beans, other legumes such as split peas and lentils do not need to
be presoaked.) Add 4 cups of water to 1 cup of beans and soak for 8 hours to
overnight. Drain and rinse before cooking.
To cook beans/legumes on the stovetop, add them to a pot of fresh water or
broth using the ratio of 1 part bean/legumes to 3 parts water. Bring the
beans/legumes to a boil and then reduce to a simmer, partially covering the pot.
Cooking times are shown in the chart that follows. If any foam develops, you can
skim it off during the simmering process.
Do not add any seasonings that are salty or acidic during the cooking process;
wait until after the beans/legumes have been cooked since adding them earlier
will make them tough and greatly increase the cooking time.
See chart on the following page for cooking times for different varieties of
beans/legumes.
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For more information on preparing beans/legumes, please see:
The World’s Healthiest Foods book: Page 590-91, 612-14
The World’s Healthiest Foods website:
http://whfoods.org/genpage.php?tname=foodspice&dbid=2
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Legume Cooking Chart
Quantity: 1 cup Simmering Time
Black beans 1-1_ hours
Garbanzo beans 1-1_ hours
Kidney beans 1-1_ hours
Lentils 20-30 minutes
Lima beans 40-50 minutes
Navy beans 1-1_ hours
Pinto beans 1-1_ hours
Soybeans 1-1_ hours
Split peas 30-35 minutes
Light Roasting Nuts and Seeds
Raw nuts or those that have been lightly roasted at home are healthier than
most commercially available roasted nuts and seeds. That’s because, even if
they are dry roasted, most commercially available nuts and seeds are heated to
a high temperature (over 350˚F/177˚C), which damages their delicate oils, result-
ing in the formation of free radicals. The problem with the free radicals is that
that cause lipid peroxidation—the oxidizing of fats in your bloodstream that trig-
ger tiny injuries in artery walls—the first step in the build-up of plaque and ather-
osclerosis.
If you want to enjoy nuts and seeds with a lightly roasted flavor, I suggest low
temperature roasting. Here’s how you can create delicious and healthy roasted
nuts and seeds in a manner of minutes.
Preheat oven to 160-170˚F or 75˚C. Place a thin layer of nuts or seeds (about 2
cups) on a cookie sheet. Cook for 15-20 minutes. To enhance the “roasted” fla-
vor, try putting a little liquid aminos or tamari (soy sauce) in a spray bottle and
misting the nuts or seeds before cooking.
For more information on light roasting nuts and seeds, please see:
The World’s Healthiest Foods book: Page 508
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