Cookies and candies and cakes, oh my! The holiday season is full of tempting goodies that seem to pop up everywhere — your office, your home, even your mailbox. It’s a treat to indulge in your favorite snacks and sweets during the holidays, but overindulgence will make you feel sluggish and make those New Year’s resolutions even more challenging come January.

Allow yourself to enjoy your favorite holiday foods in moderation, but also be mindful about incorporating healthier options into your diet before January 1 arrives.

Healthy & Tasty Treats to Try

Dried Fruit

Satisfy your sweet tooth with naturally delicious dried fruit. Add dried blackberries, dried strawberries or dried red raspberries to your morning oatmeal instead of sugar. Munch on dried apples, dried apricots and dried bananas at your desk for a mid-afternoon snack instead of raiding the office cookie jar. Throw your favorite dried mixed fruit in the car for your commute or a long road trip instead of reaching for a candy bar.

Kale Chips

Kale isn’t just a side dish anymore; it also makes an excellent salty snack. Try a sampler of our salty and crispy kale chips: sea salt and vinegar, vegan “cheese” and spicy miso are always popular. Kale chips are gluten-free and loaded with vitamins and nutrients.

Unsalted Nuts

Unsalted nuts are big in flavor but low in sodium. Keep a variety on hand for snacks or to sprinkle in salads or veggie side dishes. A few to try: supreme roasted mixed nuts, dry-roasted edamame, roasted organic pistachios and roasted macadamia nuts.

What are your favorite treats that match up with healthy eating habits?

Have you ever wished that you could create a custom assortment of your favorite goodies? Well, let us grant your wish with a custom tray of nuts, sweets, and other snacks!

Custom trays are a popular holiday item because they make perfect gifts or holiday party treats. Choose from a selection of more than 150 nuts, dried fruits, and sweets!

To create your own, visit the Nuts.com site and follow these simple steps:

1. Select your category: Nuts, Dried Fruit, Chocolate, Sweets, or Snacks. You can mix and match, of course. You can also start with the Nutty Family’s favorite trays and customize them, or sort by Raw, Organic, Gluten-free, or Kosher products!

2. Click on a product, then click on the section of the tray you want it to fill. If you love a certain snack, you can use it to fill multiple slots! If you change your mind about a slot, just repeat step 2 and you’ll replace your original choice with the new one. You’ll see the cost of the tray vary with your selections.

3. Choose whether you’d like a medium or large tray, select your quantity, and click “Add to Cart”!

Here are a few of our favorite snacks that you might include in your own custom tray:

• Dried Strawberries
• Turkish Pistachios (Antep)
• Roasted Almonds (Salted)
• Chocolate Covered Pretzels
• Toasted Corn Nuts
• Butter Toffee Mixed Nuts

We recommend that you time your order so you can enjoy these perishable treats within a few days of delivery, at the peak of their freshness. Enjoy!

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

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.

Diabetes is on the rise in the U.S. According to the latest data from the U.S. Centers for Disease Control and Prevention (CDC), the number of diagnosed cases of diabetes grew by 50 percent or more in 42 states and by 100 percent or more in 18 states. The CDC estimates that 90 to 95 percent of all diabetes in the United States could be prevented through lifestyle changes.

What can you do to help prevent diabetes? A recent study (Journal of American College of Nutrition, 2011) found that people who regularly eat tree nuts — pistachios, walnuts, almonds, pecans, pine nuts, Brazil nuts and cashews — have a lower risk of Type 2 diabetes. Here are a few ways to incorporate tree nuts into your eating routine to help with diabetes prevention:

Walnuts: Add chopped walnuts to oatmeal and cereals at breakfast.

Cashews: Add cashews to stir-fry and rice dishes.

Did you know that cashews can mimic cream? When cashews are soaked and blended, they develop a creamy texture that is wonderful for salad dressings. Here is what to do: 1. Soak cashews by placing them in a container or bowl, cover with water. Cover the bowl, then place in the refrigerator overnight and let the cashews soak. 2. Drain the water and rinse the cashews. Place them in a blender or food processor with around ¼ cup of water. Blend on high until they are creamy and smooth. 3. Stir in ¼ cup of balsamic vinegar, 1 teaspoon garlic powder, and sea salt to taste. Enjoy!

Pistachios: Lightly toast pistachios and add to salads.

Pine nuts: Use pesto on sandwiches in place of mayonnaise. Try this quick recipe to make a batch of pesto using pine nuts. In a food processor combine 2 cups fresh basil leaves, 1/4 cup chicken broth, ¼ cup Parmesan cheese, ¼ cup extra virgin olive oil, ½ cup pine nuts, and 2-3 cloves of garlic. Combine until chopped.

Brazil nuts: Snack on a handful of mixed nuts that include Brazil nuts, try our Organic Mixed Nuts.

You have recovered from the food coma after a wonderful Thanksgiving. You have survived (or avoided!) the chaos of Black Friday. Today, you can kick back, relax and celebrate Small Business Saturday wherever you live.

What is Small Business Saturday?

Small Business Saturday (November 24, 2012) is an occasion to support the businesses that keep your everyday life running smoothly and make your communities stronger. American Express started the first event in 2010 to help promote the products and services of independently-owned small businesses during one of the busiest shopping weekends of the year. In 2011, more than 100 million people came out to shop on Small Business Saturday, and this year should be even bigger and better.

How can you participate?

The easiest way you can be part of the event is to support your favorite small businesses! Buy coffee from the cozy shop you love around the corner. Try the new restaurant downtown for dinner with friends. Head to the independent hardware store to stock up on supplies for a weekend project.

American Express also has a special deal for cardmembers to receive a $25 statement credit: register your American Express card by 11:59 MST on November 24, then use it to spend more than $25 at a qualifying small business on Small Business Saturday. Click the “Find Out Where to Shop” tab to search for participating small businesses. Using the location Cranford, NJ, you can find us under “Newark Nut Co,” the name Poppy Sol used when he founded the company in 1929!

We encourage you to shop small this Saturday. Our family-owned business has been thriving since 1929 because of amazing customers like you. Thanks for being part of our Nutty Family, and happy shopping!

The world would simply not be the same without cocoa (or cacao, as you may know it)! When you dig into a piece of decadent chocolate cake, enjoy a steaming cup of hot cocoa, or moisturize your skin with cocoa butter lotion, take a moment to appreciate the wonders of the cocoa bean.

Cocoa has a history that’s just as rich as its taste. It was first discovered and cultivated by the Olmecs of ancient Mexico, who first made drinking chocolate by crushing cocoa beans and adding water and spices. The Mayans and Aztecs continued cultivating cocoa and revered it as the food of the gods, even using it as currency. When explorer Hernando Cortez introduced “brown gold” to the Spanish court, cocoa was on its way to becoming the immensely popular product it is today.

Cocoa Nibs

Cocoa nibs are crunchy, flavorful, and packed with powerful nutrients and natural mood lifters. They’re perfect for mixing into trail mixes, smoothies, yogurt, or ice cream. It’s common for chocolate to contain between 10 and 70 percent cocoa, but these nibs are 100 percent cocoa — which means they carry 100 percent of the antioxidant benefits! The nibs also have 0 grams of sugar and 5 grams of fiber per serving.

Cocoa Powder

Cocoa powder is extremely versatile; you can use it in all kinds of chocolatey baked goods or stir it into hot, sweetened milk to make hot cocoa. Cocoa contains more flavonoids, a type of antioxidant, than any other food. Antioxidants can protect against damage by free radicals. Furthermore, the phytochemicals in flavonoids may fight diabetes. Check out a few of our favorite recipes using cocoa powder (see right sidebar).

Cocoa Butter

You’ll love breathing in the rich, delicate aroma of cocoa butter. To moisturize your skin, use it in its pure form or make your own lotion by slowly melting one part cocoa butter with three parts raw essential oil, such as coconut or chamomile oil. Alternatively, add a small spoonful to a steaming bath for a long, lavish soak that will invigorate your skin from head to toe. Cocoa butter also makes a wonderful butter substitute for vegans.

Cocoa Beans

Cocoa beans may be the most concentrated source of antioxidants on the planet, and beans provide the most concentrated benefits. Crack open two or three for a burst of energy and antioxidants that will keep you going all day.  According to researchers, regular cocoa intake may reduce blood pressure by thinning blood and relaxing blood vessels. Cocoa also stimulates the release of endorphins and serotonin, the two chemicals that naturally boost our happiness levels.

Discover even more cocoa products at Nuts.com!

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

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.

Healthy Holiday Parties

‘Tis the season for parties and holidays! Try these tips for party planning to keep your guests happy and your waistline in check.

During party season:

While the schedule gets busier, schedule time in for exercise all throughout the holiday season. This will help ensure that you breeze into 2013 without unwanted holiday pounds.

Before the party:

• Stick with your usual eating routine the day of a party. Skipping meals can set you up for overeating once you get there. You may want to grab a snack before you go to the party, such as an apple and almond butter or a handful of your favorite trail mix.
• Ask the host of the party what you can bring to the party. Bring a snack or appetizer that’s one of your healthy favorites: trail mix, fruit kebabs, hummus and vegetables, or a custom tray of nuts and dried fruit.
• If you’re the host of the party, balance out the food options with plenty of fruits and vegetables. Consider a make-your-own-trail-mix bar (assorted fruit and nuts with mini bags or boxes for your guests), roasted vegetable platters, bruschetta and veggie chips.

 At the party:

• Chat with your friends and family and minimize your time by the food table!
• Think about what you drink! Calories from sodas, punches, and alcohol beverages can pile up in a hurry. Plus, they do not fill you up.
• Share leftovers. Ask guests in advance to bring containers, or purchase some yourself to send leftovers home with your guests. This will limit the number of extra calories left in your refrigerator after the big party.

The bottom line is: A splurge or two at holiday parties won’t undo days, weeks, or months of healthy eating habits. Get right back to your eating and exercise routine and enjoy the holiday season!

Hosting the big Thanksgiving Day meal can feel like a major juggling act — not only do you have to shop, prepare and cook, you also have to consider any allergies or dietary restrictions your guests might have. You might be at a loss as to what to cook for your vegetarian niece who doesn’t eat turkey or your gluten-intolerant friend who can’t partake in the pumpkin pie, but these delicious recipes will take the guesswork and stress out of preparing a feast everyone can enjoy!

Vegetarian Thanksgiving Recipes

Butternut Squash Risotto

Vegetarians don’t have to be content with a small plate of salad and mashed potatoes for a meal. This recipe for rich, cheesy risotto uses hearty butternut squash, fresh baby spinach, toasted pine nuts, sage leaves and grated nutmeg will satisfy vegetarians and carnivores alike.

Cheesy Pasta Casserole with Mushrooms

This grown-up version of mac and cheese will have the vegetarians in your group going up for seconds. The dish blends pasta, dried porcini mushrooms, shitake mushrooms, white button mushrooms, fontina cheese and Parmigiano-Reggiano cheese for pure melty goodness.

Gluten-Free Thanksgiving Recipes

Wild Rice & Brown Rice Stuffing

Guests with a gluten allergy can’t eat bread stuffing, but a rice-based stuffing is a filling and tasty alternative. This recipe combines wild rice, brown rice, toasted pecans, dried cranberries, apples and a hint of sage for an inventive side dish that might just upstage the main course.

Apple Crisp

Too often, gluten-free guests have to pass on dessert because flour is a main ingredient in many sweets. This gluten-free apple crisp will be the perfect grand finale (and another thing to be thankful for!) to your Thanksgiving meal. It tops fresh apples coated in maple syrup with brown rice flour, quinoa flakes, cinnamon and ginger for a sweet and tart crunchy flavor.

What vegetarian or gluten-free recipes have you tried for Thanksgiving?

Photo credit

Thanksgiving is just around the corner, and it’s time to stock your pantry with fresh ingredients for the big meal! We’ve collected a few recipes that are not only delicious, but nutritious, too!

Apricot Cranberry Stuffing

The dried apricots and dried cranberries in this Apricot Cranberry Stuffing add a sweet, tangy twist to a classic dish. Apricots are rich in beta carotene, iron, magnesium, and Vitamin A. Cranberries are full of antioxidants that may help prevent heart disease, cancer, and other diseases.

Brussels Sprouts with Chestnuts and Sage

If you think brussels sprouts can’t taste good, think again! This dish spruces them up with olive oil, rich chestnuts, and aromatic sage. Our fresh chestnuts are the largest type grown, and we fly them in from Italy. Sage may help soothe arthritis, atherosclerosis, and asthma. In addition, brussels sprouts have a number of health benefits – they’re part of the disease-fighting cruciferous vegetable family and are full of vitamins such as calcium, potassium, vitamin A and vitamin C.

Southern Pecan Pie

Southern Pecan Pie is a decadent Thanksgiving treat! Our Raw Georgia Pecan halves are perfect for baking into a sweet, buttery holiday pie. Pecans not only taste amazing, but the plant sterols they contain help battle heart disease by lowering blood cholesterol levels.

Fill your Thanksgiving table with healthful, tasty dishes, full of our fresh ingredients!

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

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.

November is National Diabetes Month! Check out my answers to customers’ questions about how to fit nuts and other delicious Nuts.com snacks into a diabetic diet.

Q: I am a diabetic and a lover of all the yummy goodies The Nutty Family sells. How often can people like me eat things like sugar-free mini peanut butter cups or any other sugar-free candy, and how much is OK? – Jean Barton

A: How much you can eat depends on your carbohydrate intake goals for the day, as that varies from person to person with diabetes. For example, one serving of the sugar-free mini peanut butter cups has 20 grams of carbohydrates and equals about 1.25 carbohydrate exchanges for diabetes meal planning. Check the total grams of carbohydrates per serving and use that as a reference to determine how much is right for you to eat.

Q: What are the best nuts for diabetics? - Shirley C. Floyd

A: Good news! Nuts tend to have a protective effect related to diabetes. A recent study (Journal of American College of Nutrition, 2011) found that people who regularly eat tree nuts — pistachios, walnuts, almonds and cashews — have a lower risk of Type 2 diabetes. Below you’ll find the carbohydrate and fiber breakdown of many popular nuts, based on a one-ounce serving size:

Almonds: 3.3 grams fiber (5.4 grams carbs)
Pistachios: 2.9 grams fiber (8 grams carbs)
Hazelnuts: 2.75 grams fiber (5 grams carbs)
Pecans: 2.7 grams fiber (4 grams carbs)
Peanuts: 2.4 grams fiber (4.5 grams carbs)
Macadamia 2.4 grams fiber (4 grams carbs)
Brazil Nuts: 2 grams fiber (3.5 grams carbs)
Walnuts: 2 grams fiber (4 grams carbs)

Check out the recent infographic we developed with a lot of facts and tips about incorporating a variety of nuts!

Q: Are unsalted cashews healthy for someone with Type II diabetes?

A: All nuts can definitely be part of a diabetic meal plan, including unsalted cashews. The good news is that nuts are full of heart-healthy fat, so they make good snacks for diabetics!

It’s the time of year where the days are shorter, the temperatures are icier and all you crave is hot, hearty comfort food, just like Mom used to make. While you may crave dishes like buttery mashed potatoes, rich beef stew and creamy cups of hot cocoa, you probably can’t indulge in these treats every day. Instead of adding more fat, sugar or salt to your cooking to boost flavor, opt for savory spices to create the perfect winter meal.

Turmeric

Turmeric, the bright yellow spice favored in many Indian dishes, has a deep, earthy flavor and is also a natural antioxidant, antiseptic and anti-inflammatory agent. It is used as a homeopathic remedy for upset stomachs, headaches, arthritis and other pain. Studies show it may even slow the growth of cancer cells and reduce the risk of certain types of cancer.

Use turmeric to turn an ordinary chicken supper into a spicy winter feast. Mix 2 cups of plain yogurt with turmeric, cumin, coriander, garam masala, salt, pepper, one minced garlic clove and the juice of one lemon. Set aside half of the mixture and refrigerate. Coat four boneless, skinless chicken breasts evenly with the remaining mixture, cover and refrigerate for one hour. Scrape off as much of the yogurt marinade as you can, then pan-fry or broil the chicken until cooked. Serve with the other half of the yogurt mixture, grilled vegetables and whole wheat couscous.

Garlic Pepper

Make a side dish the center of attention by sprinkling a generous helping of garlic pepper seasoning over your favorite vegetables. Saute or roast cauliflower, broccoli, carrots and sweet potatoes in a little olive oil, salt and garlic pepper. Serve immediately when the vegetables are fork-tender.

Cloves

Cloves add a strong, aromatic flavor to many dishes and drinks popular around the holiday season. Brew up a batch of hot apple cider,  and the wonderful smell will attract people from miles around! Stud one apple and one orange with whole cloves, then add them to a medium pot containing apple cider, brown sugar, allspice, nutmeg and cinnamon sticks. Slowly bring to a boil and simmer over low heat for 10 to 20 minutes. Discard the apple and orange, then ladle the cider into mugs and garnish with a cinnamon stick.

What is your favorite spice to jazz up your comfort food?