The Fourth of July is Wednesday, and we’re ready for a fun-filled day of family, food and friends. We like to make sure we have some special treats on the ready for holiday gatherings, and July Fourth is no exception.

Our favorite sweet treat to share with our guests on the Fourth of July is USA gummy bears. These soft and delicious gummy bears are the perfect centerpiece for a patriotic candy buffet! The red, white and blue USA gummy bears are as yummy as they are pretty. Choose an assortment of red candy, blue candy and white candy and display the sweets in clear glass containers for a candy buffet that’s simply the perfect dessert.

Of course, we couldn’t do without some of our favorite snacks. We love crunchy, savory treats such as BBQ veggie chips, pistachio nuts, buffalo peanuts and Oriental mix. Dry-roasted edamame and corn nuts pair well with traditional Fourth of July barbecue fare. We also like to have Simply Strawberries on hand for kids and adults who crave a sweet and healthy snack.

What are some of your favorite snacks from Nuts.com to have on hand for the Fourth? Whatever they may be, we hope that you and your loved ones have a safe, happy and healthy Fourth of July!

Mmmm, peanuts. Goobers are one of our favorite snacks, and we love all forms. Snacking on peanuts is a fantastic way to add some quality nutrition to your diet.

Peanuts are a wonderful source of monounsaturated fats, which have been shown to reduce the risk of cardiovascular disease. Peanuts are also an excellent source of protein, and they are naturally cholesterol-free.

We adore Virginia peanuts. We roast our fresh, huge Virginia peanuts to perfection. This delicious, nutritious and filling snack always takes us back to our childhoods, when we loved to munch on roasted nuts at ball games. We guarantee that our Virginia peanuts are some of the best you’ll find!

Many of our customers have ties to the South, and with that in mind we now offer two varieties of green boiled peanuts. These distinctively salty peanuts are boiled in salted or seasoned water while still raw, making them soft, fresh and flavorful. Our boiled peanuts are canned just hours after they’re picked and boiled, which helps them to retain their fresh and naturally delicious flavor. And the best news about boiled peanuts comes from Alabama A&M University’s Department of Food and Animal Sciences. A new study by a group of researchers from Huntsville, Alabama, found that boiled peanuts contain up to four times more chemicals that help protect against disease than raw, dry or oil-roasted nuts. These phytochemicals have antioxidant qualities that protect cells against the risk of degenerative diseases, including cancers, diabetes and heart disease.

Chocolate peanuts may not be as healthy as other varieties, but that doesn’t keep us from chowing down! Our chocolate peanuts are freshly roasted and covered in a thick layer of rich, premium milk chocolate. We think they’re one of the best chocolate-covered items we offer! Try some today for a real treat that your whole family is sure to enjoy.

What are some of your favorite ways to enjoy nutritious, heart-healthy peanuts?

Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com.  If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product!

I would love to see more information on just how much protein I need. I eat a plant based, whole food diet. The information I see online varies so much and I am most interested in what a Registered Dietitian has to offer. Thanks so much! — Melissa

The protein found in plants, especially when consumed from a variety of sources like nuts, seeds, grains, quinoa and beans can definitely meet daily protein requirements while providing all of the essential amino acids required to fuel a healthy body.

On a daily basis, you need approximately 0.4 grams of protein per pound of body weight or 0.8 grams of protein per kilogram of body weight.  However, there are certain factors, such as strength training, endurance exercise or illness, that can increase protein needs. For example, for endurance and strength training athletes, protein needs increase to 0.6 to 0.85 grams per kilogram of body weight.  Thus, your protein needs should be considered on an individual basis.

To translate these numbers, as an example, a 140-pound person needs about 56 grams of protein per day based on 0.4 grams of protein per pound of weight. To support an endurance training program of 1.5 hours of cardiovascular and weight training five times per week or more, protein needs would increase to about 85 – 108 grams of protein per day (based on 0.6 – 0.8 grams of protein per pound).

Another important fact to keep in mind when planning a plant based eating plan: variety is essential.  This is because amino acids are the building blocks of protein and some amino acids are considered essential amino acids, meaning your body can’t make them and they must come from food.

It used to be thought that vegetarians needed to combine foods that create a complete amino acid profile by, for example, combining rice and beans at a meal. Recently, however, research has proven that as long as a person consumes a variety of plant based foods over the course of a day, this practice of combining foods at any given meal is not imperative.If you are following a vegan diet, you may need more protein than referenced above because the digestibility of protein from grain sources is lower than from animal protein.  This may result in a higher overall daily need depending on the types of food eaten.  When following a vegan diet, it ‘s a good idea to check with your health care provider about monitoring your protein stores to ensure that you are taking in enough protein on a routine basis.

Here are a few of my favorite, plant-based protein sources:

• Quinoa or, if you’re looking for variety, TriColor Quinoa
• Organic Quinoa Puffs
• Chia Seeds
• Organic Raw Cashews
• For baking, Almond Flour (6 grams of protein per ounce), Chickpea Flour (5 grams of protein per ounce), or Chia Flour or Sorghum Flour (4 grams of protein per ounce each)

References:

Position Paper on Vegetarian Diets, Journal of the Academy of Nutrition and Dietetics, Volume 109, Issue 7, Pages 1266-1282 (July 2009).

Position Paper on Nutrition and Athletic Performance, Journal of the Academy of Nutrition and Dietetics, Volume 109, Issue 3, Pages 509-514 (March 2009).

Matcha green tea is a high-quality green tea powder that’s loaded with amino acids. This premium green tea powder, which is imported from Shizuoka, Japan, is the tea that’s used in traditional Japanese tea ceremonies.

Matcha green tea is produced in an extraordinary way. The tea leaves, grown only in Japan, are shielded from sunlight for several weeks before harvest. This causes the leaves to darken and produce higher levels of amino acids. After the best tea leaves are picked, they are dried and ground manually to a fine powder on a stone mill to protect the nutrients in the leaves.

Because of its high level of amino acids, matcha green tea has a quite deep and complex flavor. Initially bitter, the tea has a sweet aftertaste. However, all those amino acids do wonderful things for your body. Matcha green tea contains more antioxidants than virtually any other food, including acai berries and pomegranates. Many people drink matcha green tea as a weight-loss aid. The tea also contains L-theanine, an amino acid that lowers stress levels and preserves alertness. The L-theanine counteracts the caffeine in the tea and promotes a state of relaxed alertness.

To make matcha green tea, simply mix 1 tsp. of the powdered tea with enough hot water to make a paste. Then, add more hot water until the tea is the ideal strength. If desired, you can sweeten the tea with the sweetener of your choice. A small amount of honey or sugar can cut through some of the initial bitterness of the tea.

Matcha green tea can also be used to flavor sweet treats, such as ice cream, frozen yogurt, cakes, cookies, muffins and smoothies. It lends a refreshing, complex flavor to the desserts without overpowering them.

What are some of your favorite ways to use matcha green tea powder?

Nuts are a delicious, filling snack that we simply love. But did you know that nuts can also promote heart health? According to an article by the experts at MayoClinic.com, nuts are chock-full of unsaturated fatty acids, which have been shown to lower bad cholesterol levels. Keeping those cholesterol levels low is key for preventing heart disease.

All nuts supply fantastic nutrients, vitamins and fats, but some contain more heart-healthy fats and nutrients than others. Walnuts, for example, have been shown by researchers to lower cholesterol, reduce inflammation and improve arterial function. They’re loaded with essential omega-3 fatty acids that are key for heart health. Try sprinkling walnuts on a salad, adding them to oatmeal or even eating them by the handful for a quick snack!

Almonds are another wonderful choice for those who are trying to improve their heart health. Almonds are the leading source of monounsaturated fat among America’s most consumed nuts. In fact, of the 14 grams of total fat found in one ounce of almonds, about 64 percent of that fat is monounsaturated. That’s wonderful news for those who are working to lower their cholesterol! We love almonds because they’re easy to take on the go. Just load up a small container with 1 oz. of almonds.

Macadamia nuts are deliciously sweet, crisp nuts that are simply amazing in baked goods and granola. They contain potent antioxidants called flavenoids and tocopherols that can help protect against cancer and heart disease. Macadamia nuts are also loaded with monounsaturated fatty acids and contain omega-3s.

Hazelnuts contain nearly 91 percent monounsaturated fat and less than 4 percent saturated fat, which makes them ideal for promoting heart health. They’re also incredible nutrient-dense, with protein, fiber, iron, phosphorus, vitamins B1, B2, C, and E, folate and many other essential nutrients.

Rich, delicious cashews are wonderful when included in a healthy diet. It’s estimated that 75 percent of the unsaturated fatty acid in cashews is oleic acid, which is the same mono-unsaturated fat found in olive oil. Various studies have shown that oleic acid promotes cardiovascular health, even with diabetics. Furthermore, studies show that the monounsaturated fat in cashews, when added to a low-fat diet, can help to reduce high triglyceride levels and lower risk of heart disease.

What are some of your favorite nuts to eat for heart health?

16 servings (32 energy bites)

Developed by our Health Nut and Registered Dietitian, Molly Morgan, this quick snack is perfect for breakfast, an afternoon energy boost, or even after a workout to refuel tired muscles!

Ingredients:
2 cups quinoa puffs
1 cup creamy or crunchy natural peanut butter
3 tablespoons honey
1 medium apple, skin removed and shredded
1 cup quinoa puffs (for coating)

 Directions:

1. In a mixing bowl combine peanut butter, honey and shredded apple. Stir to combine.
2. Add 2 cups of puffed quinoa.
3. Roll into small (1-inch) round balls.
4. In a separate dish roll the round ball in the additional 1 cup puffed quinoa.

Serving size: 2 energy bites

We love to have granola bars on hand for quick snacks, especially during the summer months. We especially enjoy soft, chewy no-bake granola bars. Our no-bake granola bars are packed with the goodness of quick rolled oats, puffed rice and quinoa puffs.

To start, mix 2 cups of quick rolled oats, 1/2 cup of puffed rice and 1/2 cup of quinoa puffs in a large bowl. Add up to 1/2 cup of sunflower seeds, peanuts, raisins or shredded coconut, if desired. Set the bowl aside.

Measure 1/4 cup of unsalted butter or vegetable oil, 1/4 cup of honey and 1/3 cup of packed light brown sugar into a saucepan. Heat the mixture over medium heat until it begins to bubble. Allow the mixture to simmer for two minutes, then remove it from the stove and add 1/2 tsp. of vanilla extract and 1/2 tsp. of cinnamon.

Pour the hot sugar mixture over the dry ingredients in the mixing bowl. Stir the ingredients with a wooden spoon until they’re evenly coated. Press the granola bar mixture into a lightly greased, small jelly roll pan or baking dish. Press 1/4 cup of organic dark chocolate chips into the top of the granola bars. Let the granola bars cool in the fridge for at least 20 minutes, then turn them out onto a cutting board and cut them into individual bars. Wrap each bar in plastic wrap and store them in a cool, dry place for up to three to four days. (But they definitely never last that long at our house!)

Feel free to experiment with adding different types of nuts, seeds and dried fruit to your granola bars!

Have you ever made homemade granola bars? What are some of your favorite add-ins?

We love baking with chickpea flour, and we think you will, too! Chickpea flour, which is one of our many gluten-free flours, is a fantastic substitute for wheat flour. It produces rich, tender baked goods that are loaded with protein and fiber. We love using chickpea flour to make pancakes, waffles, falafel and even fritters. However, one of our favorite recipes is chickpea flour cookies.  You can serve up these cookies with a sprinkling of organic evaporated cane juice or load the dough with your favorite flavored baking chips. They’re wonderful with a glass of cold milk or a cup of hot coffee!

To start, cream 1 stick of softened unsalted butter in a mixing bowl with 2 cups of brown sugar, 2 eggs and 1/2 tsp. vanilla. Add 2 cups of chickpea flour, 1/2 tsp. baking powder and 1/2 tsp. salt and stir until the ingredients are just combined. If desired, add up to 1 cup of your favorite flavored baking chips, 1 tsp. ground cinnamon or up to 1 cup of chopped walnuts. Form the dough into tablespoon-sized balls and drop them onto a greased baking sheet. (The dough will be quite sticky, and will spread out a bit during baking.) Sprinkle the tops of the dough balls with a pinch of organic evaporated cane juice, if desired.

Bake the cookies at 350 for about 15 minutes, or until they’re golden brown. These cookies are delicate, so be careful when removing them from the baking sheet and be sure to let them cool on the sheet for about five minutes before transferring them to a cooling rack. This recipe makes about 2 dozen cookies.

Have you ever cooked or baked with chickpea flour? What are some of your favorite recipes?

Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com.  If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product!

It seems like there’s an ongoing debate about whether or not nuts are healthy.  What is the truth about nuts?  Would you recommend an individual that wants or needs to lose weight include nuts in their diet? – Andrea

Yes!  Nuts are definitely healthy and I do recommend that people who are on a weight loss plan still include nuts in their diet because nuts are nutrient rich.  One ounce of nuts has about 160 calories, but those calories deliver healthy, unsaturated fats.

Nuts also provide iron, vitamin E, calcium and other important nutrients, as well. These other important nutrients are “behind the scenes,” which means you might not find them listed on a nutrition facts label even though they are contained in the food. For example, about 20% of your daily need for magnesium (77 mg) is found in one ounce of cashews, and one ounce of sunflower seeds provides about 100 mg of magnesium. The good news about magnesium is that it can help to keep your blood pressure in check and promotes healthy bones.

Additionally, the fats found in nuts will satisfy your appetite and help to keep you full.  Nuts contain a blend of mono and polyunsaturated fats. The ratio of mono to polyunsaturated varies among varieties of nuts although, in general, a majority of the fat in all nuts is unsaturated fat. And, due to the unsaturated fats found in nuts, including them in your daily diet helps to reduced bad (LDL) cholesterol levels.

A quick tip to stretch the serving size of nuts is to make nutty popcorn: combine 1 cup of plain popped corn (only 40 calories) with 1 ounce of your favorite nuts, and snack away!

Reference:

Joan Sabaté, MD, et el. Nut Consumption and Blood Lipid Levels: A Pooled Analysis of 25 Intervention Trials. Arch Intern Med. 2010;170(9):821-827

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We recently purchased your organic spirulina.  Does it need refrigeration, how long does it stay fresh, and do you have some healthy ideas for how to use it?  - Lorraine

Research shows that spirulina has been linked to inhibiting damage to cells along with acting as an anti-inflammatory agent in the body. Other reported health benefits include improvements to digestion, strengthening of the immune system, and relief from symptoms of attention deficit disorder.

As with most foods, heat and light can breakdown the nutrients in spirulina. Your best bet is to storespirulina in the Nuts.com bag in your refrigerator and reseal it well after each use.  Or transfer the spirulina to an airtight container and store it in your refrigerator.  If the quantity you purchased is too large to fit in your refrigerator, store it in a cool, dry place. You should be able to keep spirulina for about one year, although you’ll find that it disappears quickly with daily use!

Try to mix a teaspoon of spirulina with water or fruit juice daily.  Or try mixing in one or two teaspoons with guacamole, pesto, salsas or salads.  The beautiful green color of this blue green algae blends nicely with these types of foods.

References:

Hassan AM, et a. Modulation of DNA damage and alteration of gene expression during aflatoxicosis via dietary supplementation of Spirulina (Arthrospira) and Whey protein concentrate. MA Ecotoxicol Environ Saf. 2012 May;79:294-300. Epub 2012 Feb 9.

Dartsch PC.

Phytother Res. Antioxidant potential of selected Spirulina platensis preparations. Dartsch Scientific GmbH, Institut für zellbiologische Testsysteme, 2008 May;22(5):627-33.

We carry a huge selection of gluten-free flour, which is fantastic news for our customers who follow a gluten-free diet. Gluten-free flour makes gluten-free baking and cooking so much easier, and once you get the hang of it, it’s as easy to work with as wheat-based flour.

Some of our most popular varieties of gluten-free flour include almond flour and coconut flour. However, we also love potato flour. Potato flour, which is made from dehydrated whole potatoes, is most often used as a thickener in soups, gravies and stews. However, it also works quite nicely in batter-based baked goods, such as waffles and pancakes. In fact, we love our gluten-free pancake recipe so much that we even make it for people who aren’t on a gluten-free diet! These pancakes are light and fluffy, with just a hint of sweetness. They’re perfect with maple syrup, honey, jam or even nut butter.

To start, mix 4 large eggs and 1 cup of plain yogurt in a large mixing bowl. Add 1 cup of organic brown rice flour, 1/4 cup of potato flour, and 1/4 cup of tapioca flour. Stir in 2 tbsp. of oil or unsweetened applesauce; 2 tsp. of baking powder; 1 tsp. baking soda; 2 tsp. of honey; 1 tsp. of salt; and 2 tsp. of vanilla extract or ground cinnamon.

Grease a large nonstick skillet or griddle and heat it over medium heat for several minutes. Pour the batter several tablespoonfuls at a time onto the hot surface of the pan or griddle. Flip the pancakes when bubbles begin to form. Allow the flipped pancakes to cook for an additional three minutes, then remove them to a plate and cover them to keep them warm. Repeat the process until you’ve used up all of the batter (the recipe should make eight to 10 pancakes).

Have you experimented with potato flour? What are some of your favorite recipes? We’d love to hear all about them!