- Post by Molly Morgan, Registered Dietitian (and our new Health Nut)

Did you know that May was National Strawberry Month?  It’s hard to resist the bright beautiful color and delicious taste of a strawberry.  As an added bonus, there are many health benefits of strawberries, too!

Strawberries are rich in the flavonoids elagic acid, anthocyanins, and kaempferol, which have been linked to a reduced risk for certain types of cancer and heart disease.  Flavonoids are members of a group of substances nutrients found in many plants and plant-based foods and have also been shown to have an antioxidant effect in the body. Antioxidants fight free radicals, which are present in the body and can damage cells.

In addition to flavonoids, strawberries provide vitamin C, which is an essential vitamin that our bodies can’t make on its own and must obtain from food.  Vitamin C is required for the synthesis of collagen and plays a role in wound healing. Additionally, it helps to boost the immune system and many help prevent certain types of cancer and heart disease.

Last but not least, strawberries are loaded with fiber! Fiber helps to slow the digestion of food, balance blood sugar levels by slowing the release of sugars into the blood, and keep you full. When boosting your fiber intake, remember to increase the amount of water you drink to help your body adjust to the increased fiber!

Squeeze in a celebration of National Strawberry month with these delicious ways to add strawberries to your day:

At breakfast: Toss freeze dried strawberries into your favorite whole grain cereal or pack them along as a snack for your morning commute. As a side note, many parents of toddlers (including me) love sharing freeze dried strawberries with our kids because they’re nutritious, sweet, and melt in the mouth.

For a snack: Try single serving fruit leathers like natural strawberry fruit leather.  Each has only 45 calories, they are sweetened with strawberry puree, and no artificial additives. And they are kid friendly!

For a mid-afternoon sweet tooth fix: Looking for a healthier way to satisfy your midafternoon sweet tooth? Grab a handful of chewy dried strawberries; each serving has 3 grams of belly filling fiber! And, if you prefer a sweet and salty snack, mix these sweet treats with your favorite nuts!

For an immune boost: Mix up a smoothie with your favorite yogurt, a splash of juice, a few ice cubes and two-tablespoons of organic strawberry powder!  One serving of strawberry powder has 550% of the daily value of vitamin C (about 330 mg).

Check out our dried strawberries page for even more health benefits of strawberries. Tell us, how did you celebrate Strawberry Month?

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If you have a question for Molly, please send it to health@nuts.com.  If we feature your question in a Q&A post with Molly, we will also send you a pound of your favorite Nuts.com product!

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Resources/ References:

Calderón-Montaño JM, et al. Mini Rev Med Chem. A review on the dietary flavonoid Laempferol. 2011 Apr;11(4):298-344.

Flavonoid definition: http://www.cancer.gov/dictionary?CdrID=330168

Vitamin C, fact sheet: http://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

With more than 2,500 different products, we know that many of our customers and visitors to our site have questions about nutrition, trying out new snacks, and healthy diets.

That’s why we’re excited to welcome Molly Morgan, Registered Dietitian (RD), as our new Health Nut!

Molly is the founder of Creative Nutrition Solutions and author of The Skinny Rules, and provides nutritional advice to organizations such as The Ottawa Senators, Oswego County Schools, and Healthy Life Magazine, among others.  She is an appointed member of the American Dietetic Association Consumer Health Informatics Workgroup and a media representative of the New York State Dietetic Association.

You might have seen Molly’s work on CNN or in Fitness, Men’s Health, Readers’ Digest, SELF, Shape, and Women’s Health, among other media outlets.  Molly is also a mom to two sons.

Molly will be contributing a regular column to our blog, developing nutritious recipes for our readers, and answering customer and visitor questions on our blog and at virtual events.

If you have a question for Molly, please send it to health@nuts.com.  If we feature your question in a Q&A post with Molly, we will also send you a pound of your favorite Nuts.com product!

We love adding different varieties of seeds to our baked goods. Seeds give breads, muffins, cakes and cookies a nutty crunch and wonderful texture that can’t be beat! Many also have nutritional benefits that are really fantastic.

One of our favorite seeds for baking is non-traditional, but tasty. Hemp seeds are loaded with nutrients, and contain all of the essential amino acids and fatty acids the body needs. Additionally, they are packed with protein, vitamin E, dietary fiber, calcium, iron, magnesium and zinc. Hemp seeds are delicious in place of nuts in recipes such as banana bread. Our hemp seeds do arrive with their shells and hulls intact, so you’ll have to crack them open to get to the good stuff. Don’t let that stop you! Hemp seeds are definitely worth the trouble.

Poppy seeds are a classic choice for muffins and bread. Their bold, nutty flavor and crunchy texture is wonderful. And for such small seeds, they sure pack a wallop! A single poppy seed serving delivers 13 percent of the daily recommended value of calcium, and boosts your daily intake of vitamin A, vitamin C and iron. No wonder poppy seeds are the key ingredient in some of the most iconic dishes from countries around the world!

Sesame seeds have been cultivated in warm climates since the earliest times. We love to sprinkle them on homemade bagels and buns! However, they may also be eaten dry, added to soups and salads, and even used to make candies. Our sesame seeds are fresh, nutty and delicious.

What are some of your favorite seeds to bake with?

We’re nuts for nuts around these parts, but have we ever mentioned our love of seeds? Seeds are just as fun to munch, and pack some serious nutrition. We love to eat them for snacks, sprinkle them on salads, stir them into yogurt, add them to bread doughs and desserts, and even make delicious batches of pesto sauce using seeds as the base instead of pine nuts. We think you’ll love the versatility that seeds have to offer!

One of our favorite varieties of seed is the ever-popular sunflower seed. Sunflower seeds are loaded with protein that may help lower your blood pressure. They’re fantastic in salads, such as classic carrot and raisin salad and pasta salad. We also think no batch of homemade granola would be complete without the nutty flavor of sunflower seeds. Of course, sunflower seeds also come in handy at outdoor events such as baseball games. Grab a stash of sunflower seeds in the shell for a tasty snack that’ll give you a little boost without filling you up. You can even make homemade sunflower seed butter using raw or roasted sunflower seeds, a little oil and a pinch of salt. Just process the ingredients in an food processor until they’re the right consistency, and store the sunflower seed butter in the fridge for up to a week.

Pumpkin seeds also top our list of favorite seeds. Pumpkin seeds, also known as pepitas, have a delightfully rich flavor that is delicious in baked goods and cereal. We think there’s just about nothing better than a batch of pesto made with raw pumpkin seeds and cilantro instead of the more traditional pine nuts and basil. Pumpkin seeds, also known as pepitas, are nutritional powerhouses. High in protein, phosphorus and iron, these sweet little seeds are perfect for punching up your diet plan. You can even use pumpkin seeds in brittle recipes to make a peanut-free version of the classic treat. Trust us, you may not want to go back to the original recipe!

What are some of your favorite varieties of seeds to snack on and use in recipes?

Tomorrow is Food Revolution Day, announced by celebrity chef Jamie Oliver. In this article, Oliver gives some fantastic tips on how to feed yourself and your family delicious, nutritious foods. Though we have been known to occasionally enjoy a not-too-healthy treat, we love his emphasis on eating mostly whole foods, as well as involving the whole family in menu planning and cooking. Eating healthy can be a fun AND tasty adventure!

Here’s a list of some of our favorite healthy foods and snacks from Nuts.com. If you haven’t tried them, give ‘em a whirl! Who knows? You might just find a new favorite treat, just in time for Food Revolution Day!

1) Pumpkin Seeds: High in protein, phosphorus and iron, pumpkin seeds are an especially tasty treat. Try mixing them into trail mix, sprinkling them on salads or using them in place of pine nuts in pesto sauce.

2) Walnuts: We are just nuts for walnuts! An excellent source of omega-3 and omega-6 fatty acids, eating walnuts is a great way to increase your dietary fiber and protein intake. Studies have shown that eating a handful of walnuts a day can lower blood cholesterol, and that walnuts are a natural source of phytochemicals and antioxidants that can protect cells from free-radical damage that could result in cancers or heart disease.

3) Almonds: Of course, almonds are one of our favorite snacks! We munch them by the handful when we’re on the go or at work for a quick, filling treat. Almonds are high in protein, calcium and zinc, and tests have shown that eating almonds can lower your risk of heart problems. We highly recommend incorporating raw almonds, almond flour or organic almonds into your diet!

4) Chia Seeds: We love the incredible dietary benefits that chia seeds can bring to your life. These powerful little seeds are packed with omega-3 fatty acids, and they have been shown to aid with weight loss, hydration, blood pressure reduction and blood sugar control. Try stirring a tablespoon or two of chia seeds into a glass of juice, water or lemonade for a great addition to your breakfast menu.

5) Goji Berries: We can’t say enough about amazing goji berries. This berry from the Himalayan Mountain region are thought to to enhance the immune system, improve your eyesight and protect the liver. Goji berries are also extraordinarily high in vitamin A.

What are some of your favorite healthy snacks and ingredients from Nuts.com?

Summer’s almost here, and we’re celebrating by sampling some new, delectable ice cream toppings. We love to have these toppings on hand for a special treat throughout the warmer months. They’re perfect for a decadent dessert, or even a build-you-own-sundae bar!

We think that a selection of ice cream toppings isn’t complete without plenty of classic candies. With that in mind, we’ve added some of our favorites to our line of products! Our chopped candies are fabulous with just about any flavor of ice cream. Add some chocolate syrup, whipped cream and a cherry, and you’ve got yourself one sweet treat! (They also make fantastic yogurt topping, if you want a slightly healthier twist.)

New additions to our line of ice cream toppings include chopped Andes Mints, chopped Baby Ruths, chopped Snickers, chopped Whoppers and chopped M&M’s. However, the fun doesn’t stop there! We’ve also introduced nuts, such as chopped almonds and chopped walnuts, to our line, as well as treats like malted milk powder, cinnamon streusel crunch, chocolate covered waffle pieces and chopped grasshopper chocolate mint cookies. Snag your favorite today!

One of our favorite summer treats is a simple milkshake. Scoop 2 scoops of the ice cream of your choice into a blender pitcher. Add about 1/2 cup of milk, along with a handful of your favorite toppings and a squirt of flavored syrup or a small amount a vanilla. Blend until the milkshake is mixed well, adding more milk or ice cream to adjust the consistency. Voila!

What are your favorite ice cream toppings? We’d love to hear more from you about additions to our line that you enjoy, or toppings you’d like to see in the future!

We love strawberry season! Bushels of fresh, juicy berries find their way into our kitchen each summer. We love to eat them as-is, add them to spinach salads and make delicious desserts and side dishes that feature this delectable fruit.

One of our favorite things to make  with strawberries is a deliciously nutty strawberry dip. This dip, made with chopped walnuts, cream cheese, whipped cream and honey, is delicious when paired with fresh strawberries, as well as other treats like fruit chips, cinnamon honey pretzel grahams, chocolate pretzel grahams and yogurt covered pretzels.

Start by putting an 8 oz. block of softened cream cheese in a medium mixing bowl. Fold in 1 cup of whipped cream, 1 tsp. of vanilla extract, 1 tbsp. of orange juice and 1-2 tbsp. of honey. Finely dice 1 cup of strawberries and stir them into the cream cheese mixture, along with 1/2 cup of chopped walnuts. Cover the bowl and chill the strawberry dip for at least 1 hour.

Serve the strawberry dip with strawberries, sliced apples, sliced pineapple, fruit chips, cinnamon honey pretzel grahams, chocolate pretzel grahams and yogurt covered pretzels. It’s a fantastic dessert for picnics, barbecues and summer parties!

If you want to give the dip a protein boost or a healthier twist, try substituting 1 cup of plain Greek yogurt for the whipped cream. Just remember to add a bit more honey (to taste) to compensate for the tart yogurt. You can also use 1/3-less-fat cream cheese in place of regular. It’s just as delicious, but a little more nutritious!

Are you hosting a summer wedding, shower, or other celebration? Our nutty family loves parties, and there’s nothing sweeter than treating your guests to a candy buffet!  To inspire you, we’ve put together a candy buffet gallery.

If you’re looking for a wedding candy buffet, we’ve got wedding candy galore! With our candy by color selection, you’re sure to find the perfect match for your theme, whether you’d like a classic white candy buffet, an outdoor candy buffet, or a dazzling hot pink candy buffet. We have a large selection of personalized candy favors, too, in case that’s the treat you’d prefer for your guests.

If you’re planning a baby shower, we’ve got you covered, too! Regardless of whether it’s a boy, a girl, or a surprise, our candy buffet gallery has something for everyone: a baby girl shower candy buffet, a baby boy shower candy buffet, and a green candy buffet (and that’s just the start!).

Take advantage of the warm summer months with a spring candy buffet, a summer candy buffet, or a rustic snack buffet. Or, throw a birthday party decorated with a classic birthday candy buffet, a beach candy buffet, or a carnival candy buffet.

Candy Buffet Planning Tips

1. Start with an inspiration board for your buffet – photos of candy buffets that you like, candies, decorations, and fabric swatches.
2. You need about 1/4 to 1/2 pounds of candy per guest, but keep in mind that you should get enough candy for your table to look full and opulent. You may want to draw out a plan for how you will arrange the candy containers on your table.
3. Consider starting with 5-10 different types of candy. More variety of candy adds color and character to your buffet.
4. Don’t forget a backdrop!  For more dramatic effect, you can set your buffet against an interesting wall, in the middle of a room, or outside. Or purchase an interesting fabric and pin it on the wall against which you’re planning to display your buffet.

Check out even more of our candy buffet tips.  And, if you need help designing your candy buffet or candy favors, our Candy Concierge is here to help! Contact our specialists at care@nuts.com or 800-558-6887 for advice and support.

Have a sweet celebration!

Mother’s Day is this Sunday, and we have plenty of Mother’s Day gifts that are sure to please! Our gift baskets, tins and trays are a great way to treat your mom to a special surprise.

Our wide selection of gifts ensures that there’s something for everyone. One of our favorites is the Golden Gift Basket, which is packed with nearly eight pounds of snacks such as cashews, pistachios and chocolate strawberries. Our Overflowing with Love Gift Basket is the perfect Mother’s Day gift, with special treats such as dried kiwi and dark chocolate malted milk balls. The Chocolate Supreme Tin is loaded with premium chocolate-covered nuts and raisins, and the Giant Gourmet Gift Basket is perfect for sharing.

If your mom’s a health nut, we’ve got just the thing! Our All-Natural Gift Basket and Delectable Organic Gift Basket are filled to the brim with treats such as nut butter, trail mix, Energy Squares and natural dried fruit. The contents are as delicious as they are healthy!

We also offer gift tins for those with special dietary needs. Our Sugar Free Tin of Indulgent Treats contains delicious goodies such as sugar-free milk chocolate peanuts and sugar-free yogurt raisins. Our Very Berry Gift Tin, piled with plump dried berries, is certified gluten-free.

If you know just what your mom wants, we recommend creating a custom tray! These trays, which can be filled with up to five products of your choice, are perfect Mother’s Day gifts. Pile yours high with our high-quality dried fruit, nuts, sweets and trail mix. Your mom will just love it!

What will you be giving your mother this year?

May is National Salad Month, and we think that’s just great! We love crisp, cool salads during the warm spring and summer months, and with the right ingredients, salads never get boring. Nuts.com offers quite a few products that can give your salad a flavor and nutrition boost. Hooray!

Salad booster is the ultimate salad seasoning. We love it! Salad booster is made from a mixture of sprouted seeds, savory seasonings, veggies and superfoods such as organic sprouted pumpkin seeds, spirulina, organic sprouted sunflower seeds and white chia seeds. Cheesy salad booster has the same nutritional power as regular salad booster, with the added flavor of nutritional yeast.

Salad topper mix is a classic combination of salad topping such as sunflower seeds, soy beans, imitation bacon bits, sesame seeds, vegetables and spices. We also offer traditional salad toppings such as sesame salad bits and seasoned homestyle croutons. They’ll add a little crunch to your simple salad!

Nuts and seeds can add a little extra nutrition and flavor to salads. Try raw sunflower seeds, raw pepitas and sliced natural almonds. Organic hemp seeds and chia seeds are also both great options for topping salads.

If you like to add a little sweetness to your salad, we highly recommend adding a handful of dried blueberries. They’re great when paired with goat cheese and greens! We also love chopped organic sundried tomatoes. These sweet and salty little tomatoes are grown without pesticides and are certified organic by CCOF.

What are some of your favorite salad toppings?