Big news this week for health-conscious eaters: A major study found that a diet rich in nuts, fruits and veggies, fish, and olive oil — known as the Mediterranean diet — lowers the risk of heart attack and stroke for those at high risk of heart disease. The researchers behind the study say that while more research is needed to show that the diet also benefits those at low risk for the disease, that is what they expect to find.

The New York Times explained why this landmark study is making headlines:

Heart disease experts said the study was a triumph because it showed that a diet was powerful in reducing heart disease risk, and it did so using the most rigorous methods. Scientists randomly assigned 7,447 people in Spain who were overweight, were smokers, or had diabetes or other risk factors for heart disease to follow the Mediterranean diet or a low-fat one. 

The article goes on to say:

One group assigned to a Mediterranean diet was given extra-virgin olive oil each week and was instructed to use at least 4 four tablespoons a day. The other group got a combination of walnuts, almonds and hazelnuts and was instructed to eat about an ounce of the mix each day. An ounce of walnuts, for example, is about a quarter cup — a generous handful. The mainstays of the diet consisted of at least three servings a day of fruits and at least two servings of vegetables. Participants were to eat fish at least three times a week and legumes, which include beans, peas and lentils, at least three times a week. They were to eat white meat instead of red, and, for those accustomed to drinking, to have at least seven glasses of wine a week with meals.

Compared with those eating the low-fat diet, the extra-virgin-olive-oil group showed a 30% lower risk of having a heart attack, stroke or dying of heart disease after five years, while those consuming the Mediterranean diet with more nuts showed a 28% lower risk of these outcomes.

Chances are, you have heard a friend or colleague or family member talking about the “paleo diet” within the last year. So what’s it all about?

This eating plan is based on the idea that modern processed foods are making us unhealthy and that people should instead eat wholesome foods that our hunter-gatherer ancestors would have presumably eaten about 10,000 years ago. These foods include fresh meats (preferably grass-fed, free-range or wild), seafood, fruit, vegetables, seeds, nuts and healthy oils (olive, coconut, avocado, macadamia, walnut and flaxseed) but exclude dairy products, cereal grains, legumes, refined sugars and processed foods.

Dr. Loren Cordain, author of The Paleo Diet and a number of other books, sums it up on his website:

With readily available modern foods, the Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 333 generations ago). These foods (fresh fruits, vegetables, meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems.

Want to explore the paleo diet? Whip up one these three tasty paleo-friendly recipes to give it a try.

1. Stuffed Grape Leaves (Dolmas)

These bite-sized stuffed grape leaves offer a satisfying blend of sweet and savory flavors — ground lamb, pine nuts, raisins or currants, dried mint and fresh parsley. Serve them as a hearty appetizer or as a main course.

2. Muesli Scones

If you can’t bear the idea of giving up pastries, these muesli scones will ease your anxiety. The recipe uses blanched almond flour as a base, adding dried cranberries, dried apricots, sunflower seeds, sesame seeds, pistachios and honey or agave nectar for a natural crunchy sweetness.

3. Beef and Vegetable Chili

This chili recipe makes enough to feed a crowd, but you might not want to share! Each bowl is full of flavor from beef, fresh vegetables and chili peppers, coconut oil, chili powder, sea salt, cumin, oregano, thyme and topped with a rich dollop of coconut milk.

What are your favorite paleo diet recipes? Share them in the comments!

Yesterday was National Chocolate Mint Day! There’s a reason that Thin Mints are the bestselling flavor of Girl Scout cookies: people love chocolate mint. The refreshing peppermint perks up the rich, creamy chocolate and awakens the senses. Peppermint offers many health benefits, including aiding digestion and soothing the stomach, and improving respiratory function.

There are so many ways to enjoy mint chocolate! Here are five of our favorites.

1. Andes Mints

You don’t need to wait for housekeeping to put this on your hotel room pillow! They’re individually foil wrapped, so you can take them on the go, pack a treat in your child’s lunch bag, or store a few in your desk drawer at work. Each bite-sized bar features a layer of mint-green cream sandwiched between two layers of chocolate.

2. Mint Cookies Malted Milk Balls

Add mint to malted milk balls and you have yourself a crispy, minty treat. If you like Whoppers and are also a fan of mint, give these a try. For coffee lovers, Mint Chocolate Covered Espresso Beans have a similar creamy coating with a coffee kick.

3. Mint Chocolate Chip Astronaut Ice Cream

Devour this classic ice cream anytime, anyplace! No freezer is necessary, because it never melts — except in your mouth! If you’ve enjoyed astronaut ice cream before, you know that it’s freeze dried so that astronauts can eat it in space. The creamy, crunchy texture of mint chocolate chip ice cream cannot be beat.

4. Mint Lentils

Don’t let the name fool you – these are candies, not beans! Shaped like lentils, these mint chocolates have a colorful candy shell. You can even browse our candy by color and order these to match the colors of your wedding or special event.

5. Chocolate Mint Coffee

Flavored coffee lovers, rejoice! The scent of chocolatey mint coffee brewing is sure to perk you up  in the morning. The chocolate mint flavor mingles subtly with this smooth coffee to please your palate.

Browse our full selection of chocolate mint goodies!

It’s still the season for comfort food, when chilly temperatures make you crave hot and hearty stews, sauces and casseroles. Comfort food might bring to mind rich, meat-based dishes like beef stew and chicken pot pie, just like Mom used to make, but did you know that vegetarian meals can be just as filling and satisfying? Try incorporating more vegetarian recipes into your diet to explore new flavors and improve your overall health.

A recent study from scientists at Oxford University suggests that vegetarians are 32 percent less likely to be hospitalized or die of heart disease than their meat-eating counterparts.

According to the Dr. Oz Show blog:

Researchers followed a total of 44,561 men and women living in England and Scotland for 11.5 years on average; 34% of those persons were vegetarians. Throughout the study, the researchers assessed the participants’ diet, smoking habits, exercise habits, body-mass index, blood pressure and cholesterol levels.

After adjusting for potential compounding factors, like age, alcohol consumption and physical activity, they found that vegetarians had a 32% lower risk of being hospitalized or dying from heart disease. They even found that those who were vegetarians for at least 5 years during the study enjoyed similar heart-healthy benefits.

The blog also says if you are considering a vegetarian or vegan diet, you should be careful to get enough protein and vitamins in your diet: “make sure to include good sources of plant-based proteins in your diet from tofu, quinoa, tempeh, or white beans.” Here are a few delicious vegetarian recipes using some of those healthy ingredients.

Vegetarian Soup with Cannellini Beans and Kale

Cannellini beans, a staple in Italian cooking, are full of protein and iron and are melt-in-your-mouth good in soups and stews. This soup recipe combines the beans with fresh kale, fresh vegetables and herbs and a little bit of spice, and you can prepare it easily in a pressure cooker or on the stovetop.

Vegetarian Quinoa-Stuffed Peppers

Stuffed peppers are a snap to make and a great way to feed a hungry crowd. Peppers are often filled with ground meat and rice, but this recipe offers a flavorful and vegetarian alternative: quinoa, carrots, onions, sunflower seeds, dried parsley, dried basil, dried oregano, paprika, dried marjoram, dried thyme and cayenne pepper.

Vegan Slow-Cooker Navy Bean Soup

This soup recipe is perfect for a busy weekday because the slow cooker does all the work. Just soak dried navy beans in water overnight, rinse, then slow-cook with diced tomatoes, carrots, celery, broth and spices (including parsley, paprika and black pepper).

What are your favorite vegetarian recipes? Share them in the comments!

We love a good excuse for snacking, and February is full of them! Treats abound on Valentine’s Day, of course. But wait, there’s more! Here are three other February holidays that will keep the snacks coming all month long.

1. Chocolate Month

How do we love thee, chocolate? Let us count the ways. Chocolate is packed with powerful nutrients and mood boosters, as well as antioxidants to protect the body’s cells. It’s also wonderfully versatile, as you can see from our selection of chocolates and sweets! Try these chocolatey goodies:

Chocolate Covered Nuts

Whether you love macadamia nuts, peanuts, hazelnuts, or pistachios, you’ll love them even more when they’re covered in chocolate!

Fudge

There’s a flavor to please every palate: Maple Walnut Fudge, Rocky Road Fudge, and Caramel Pecan Fudge are just a few!

Colored Chocolates

Are you buying chocolate to celebrate a special occasion, like a wedding or a team sporting event? Choose your colors! Candy choices include Jordan almonds, M&Ms, and more!

2. National Fiber Focus Month

Fiber is crucial to a healthy digestive system. Many of our snacks are high in fiber and tasty, too!

Dried Fruit

Satisfy your sweet cravings with dried fruit like dried plums, Turkish figs, and dried apples!

Nuts

Almonds, pistachios, hazelnuts, and pecans (in that order!) all pack in a healthy dose of fiber. Sprinkle them on your cereal or combine them into a trail mix to take on the go.

3. National Snack Food Month

Snack to your heart’s content this month, whether you’re looking for something crunchy, salty, spicy, or sweet! You’ll find it all in our selection of snacks. Here are a few suggestions.

Fruit & Veggie Chips

Veggie Chips are a great alternative to potato chips because they’re full of nutrients! Our assortment includes sweet potato, squash, carrot, green bean, and taro. We also offer exotic treats such as beet chips, plantain chips, and mushroom chips!

Sampler Packs

Sampling is delightful, because you can try many different types of snacks. These sampler packs bundle together a bunch of individual samples, and you can decide which you like best! Try our Spicy Sampler, Raw Sampler, or Heart Healthy Sampler, to name just a few!

Which snacks are you enjoying this month?

Valentine’s Day is less than a week away, but don’t worry: there is still plenty of time to order a special treat for your sweetheart, your family or your officemates. (Hint: we have next-day shipping options!) Earlier this week, we wrote about five of our favorite Valentine’s Day gift ideas, and here are five more:

1. Conversation Hearts

Remember giggling over conversation hearts when you were in elementary school? If you were bold, you slipped a “Be Mine” or “Kiss Me” heart into the Valentine of the boy or girl you liked. These classic Valentine’s Day candies are still a sweet, thoughtful and edible way to show someone you care.

2. Berry Medley Gift Tin

Red is the color of love and passion, and our Berry Medley Gift Tin is overflowing with three beautiful shades. Give your Valentine a big dose of sweetness (more than two pounds!) with milk chocolate covered dried strawberries, dried bing cherries and dried cranberries.

3. Aphrodisiac Mix

Our custom-selected Aphrodisiac Mix is the perfect blend of natural flavors and chocolatey goodness. Treat your special someone to dark chocolate covered strawberries, raw almonds, tart cherries, milk chocolate covered bananas, banana chips, dried strawberries and dried papaya.

4. Chocolate Covered Delight Circle

Our Chocolate Covered Delight Circle is as pretty as it is tasty. The round wicker tray is chock-full of jumbo buttercrunch mix, pastel chocolate covered apricots and cranberries, chocolate covered espresso mix and powder dusted chocolate almonds that will disappear before you know it.

5. “Just For You” Gift Basket

Your Valentine will be enamored with this gorgeous hand-woven wood basket overflowing with sweet and salty goodies, including butter toffee pecans, almond crunch, southern heat mix, gourmet chocolates, veggie chips, wasabi peas and milk chocolate cashews.

What are you giving your loved ones this Valentine’s Day? Browse more Valentine’s Day gift ideas.

Valentine’s Day is next week, and it’s time to pick out a gift for your sweetheart! Ladies and gents alike will love our tasty selection of goodies. There’s something for everyone! Here are five of our top Valentine’s Day gift ideas:

1. Chocolate Valentine

Want to show someone special just how much you care? Shower your loved one with our Chocolate Valentine tin. With one and a half pounds of our very special chocolate pretzels, we promise this will put a huge smile on anyone’s face! Crunchy, chocolatey, and sweet, this gift hits all the right notes.

2. Gourmet Chocolate Trio

Chocolate covered raisins, chocolate covered almonds and chocolate covered cashews come together to create our Gourmet Chocolate Trio. We use only large, premium quality nuts, raisins, and gourmet chocolate. These treats are rich and chocolatey, with satisfying nuts and chews.

3. Sugar Free Tin of Indulgent Treats

5. Truffles

Nothing says romance like chocolate truffles. Especially when they’re Gourmet GIANT Dessert Truffles. This pack of 8 contains these assorted truffle flavors: Dark Chocolate Raspberry, White Chocolate, Dark Chocolate Grand Marnier, Milk Chocolate, Milk Chocolate Champagne, Dark Chocolate, Milk Chocolate Hazelnut, and Tiramisu. These will be the most decadent truffles you’ve ever tasted!

See our full selection of Valentine’s Day gifts!

Eating a gluten-free diet doesn’t mean you have to give up your favorite foods. You can still eat scrumptious pizza, bread, even cookies, cakes and other desserts, prepared with a variety of gluten-free flours. Whether you are eliminating gluten from your diet because of an allergy or a new healthy eating plan, or you are simply trying to cut back your flour intake, you will enjoy these finger-licking-good recipes.

Gluten-Free Flour to the Rescue

1. Wheat Belly Pizza Crust

Rejoice, you no longer have to watch enviously as your friends dig into piping-hot, cheesy pizza! This pizza crust recipe, from Dr. William Davis’ popular book Wheat Belly, is wheat-free and has a hearty texture from chickpea flour, ground almonds and ground golden flaxseed meal. Add your favorite vegetables, sauce and cheese for a meal that everyone will love.

2. Paleo Bread 

Sandwiches, toast, bruschetta… no more giving up your favorite bread-based treats. This gluten-free bread recipe is high in protein and has a subtle sweet, nutty flavor from its natural ingredients. The bread contains delicate almond flour, light, fluffy coconut flour, ground golden flaxseed meal, coconut oil and honey.

3. Chewy Chocolate Chip Cookies 

Nothing beats a sweet, chewy homemade chocolate chip cookie fresh out of the oven. Alton Brown’s gluten-free chocolate chip recipe is a huge hit, passing taste tests as “the real thing.” The cookies use brown rice flour, corn starch, tapioca flour, xantham gum and, of course, loads of semi-sweet chocolate chips.

What are your favorite recipes made with gluten-free flour? Share in the comments!