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?

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.

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!

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!

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.

Q: On the blog, you’ve mentioned the benefits of a raw food diet. Could you elaborate?

A: A raw food diet is an eating pattern that includes fruit, vegetables, nuts, seeds, sprouts, herbs, grains, and legumes that are unprocessed and uncooked. Proponents of the diet believe that cooking foods above a certain temperature (116-118 degrees Fahrenheit) will destroy healthy benefits of the foods. The foods omitted in this type of eating plan include meat, fish, poultry, dairy, and eggs.

One thing I really like about a raw food diet is that the variety of fruit, vegetables, nuts and seeds mean that fiber consumption is high, which helps to keep you full. Another bonus is the emphasis on unprocessed foods, which are a great foundation for any eating routine.

If you are going to eat a raw food diet, it is best to review your eating routine with a registered dietitian and your health care provider to ensure that you are getting all of the nutrients that your body needs, including iron, calcium, and vitamin D. Keep in mind that heating some foods can increase the bioavailability of nutrients like lycopene, which is found in tomatoes.

Look for raw nuts like raw cashews, raw almonds, and raw pistachios on 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.

Q: Later this year I’m going for a gastric bypass, and as much as I’ve learned, I still have a mountain of questions. One that I’ve been scratching my head over is this: Can I use nuts or other items to boost my protein intake? Should I avoid or focus on some rather than others? – Betsey

Answer: If you have had or are planning to have gastric bypass surgery, it is important to fully understand your food guidelines, as they can vary from person to person and from procedure to procedure. Following surgery, it is likely that it will take time to return to eating solid foods, and you will advance gradually from a pure liquid diet to pureed foods to soft foods and then to solid foods. Once you arrive at eating solid foods, there will be foods that you cannot tolerate and/or are advised to avoid all together.

Even once you are back to eating regular foods, it is often still recommended to avoid nuts and seeds. However, there are still plenty of ways that you can get protein from plant-based foods, and here are a few ideas to try!

Amaranth: Amaranth is a sweet grain that provides protein, iron, and fiber. This is a great alternative to oatmeal and works well in soups!

Spirulina: This blue-green algae is considered a complete protein because it contains all the essential amino acids, plus the protein is highly digestible! Spirulina contains other key vitamins and minerals, too, like calcium and vitamins A, B, C, D, E and K. For a protein boost, try mixing it in guacamole, or into your juice or smoothie!

Lentils: This member of the beans family provides protein. Lentils make an excellent addition to soups, or you can enjoy them on their own! The best part is that there are so many different varieties (such as red, green, or toor dal) to choose from. Try red lentils as a side dish mixed with fresh chopped vegetables and light balsamic vinaigrette dressing.

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.

Q: I’m on a weight loss diet and need a fiber product that tastes good and has high fiber content. What would you suggest? – Rob

A: Fiber is an important part of a weight loss eating plan (and any eating plan) because fiber helps to keep the body full and slows the digestion of food through the digestive system. There is a big difference between fiber and other food components like fat and protein, because fiber is part of plant foods that passes through your system basically undigested. So how can this non-digesting material do so much good?

Fiber, specifically the soluble type (meaning it dissolves in water), is linked to lowering bad (LDL) blood cholesterol levels. It can also slow the release of sugars into the body, which leads to better blood sugar control. Soluble fiber is found in foods like beans, oats and flax seed.

It’s a great idea to add foods to your diet that are high in fiber! With the right mix of foods, you can easily achieve your daily fiber goals. A daily goal for fiber should be between 25 – 38 grams or more per day. Reminder: When increasing fiber intake, make sure to increase water intake, because the extra bulk can be difficult to digest without plenty of water.

Try these tasty foods that are high in fiber:

• High Fiber Hot Cereal – each serving has 10 grams of fiber and is made from a blend of ground oatmeal, flax seed wheat germ, oat bran and wheat bran.
• Chia Seeds – This seed is loaded with heart helping omega-3 fats, plus each ounce has 11 grams of fiber! Try sprinkling a teaspoon on salad, in cereal or yogurt. Or try my Chia Seed Pudding Recipe.
• Dried Figs – Figs are great to curb a sweet craving, diced and added to cereal or trail mix, or just snack on! Each serving of figs has 5 grams of fiber! Try other dried fruits as well that range in fiber content from about 2 – 5 grams of fiber per serving.
• Quinoa – Although technically a seed, quinoa cooks up like a grain and is a great stand-in for side dishes and salads. It also provides a great fiber boost. Quinoa and most whole grains — like brown rice, millet, or barley — will have around 3 grams of fiber per serving.

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.

As a mom of two young boys, I can say that the excitement around Halloween is mounting and the candy is coming! Here are some healthier, yet fun, treats to try for your Halloween celebrations this year.

Make Your Own Snack Mixes

Snack mixes make amazing healthy Halloween treats! Place a mix of items and mini bags our for guests to make their own personalized mixes to take home with them. Check out the following ideas:

Fall Themed Mix

• Fall chocolate pretzels 
• Orange Jordan almonds 
• Golden raisins 
• Vanilla light and crunchy granola 
• Yogurt raisins

Apple Pie Mix

• Yogurt raisins
• Infused Dried Apple Wedges
• Graham Cracker Cookie Gems

Sweet and Salty Mix

• Candy Corn 
• Pumpkin Spice Malt Balls
• Pretzel Flats
• Butter Braided Pretzels

Pumpkin Patch

• Spicy Pumpkin Seeds
• Sprouted Pumpkin Seeds
• Roasted Pumpkin Seeds

Fall Coffee Treats

And for the adults, set up a fall-themed coffee bar!

• Apple Pie Coffee
• Pumpkin Pie Coffee
• Bailey’s Irish Cream Coffee
• Coffee and Cream Espresso Beans