You are what you eat, goes the old saying, and making smart nutrition decisions can have a huge impact on your overall health and well being. Incorporating small changes into your diet may help protect against diabetes.

Last week, Dr. Joel Fuhrman was a guest on “The Doctor Oz Show” to promote his new book, The End of Diabetes: The Eat to Live Plan to Prevent and Reverse Diabetes. Dr. Fuhrman is a family physician, nutritional researcher and author, and his new book is a “radical idea wrapped in a simple plan”: eat better to stop diabetes. He recommends eating foods with high nutrient density, such as beans, berries, vegetables, seeds and nuts, replacing less nutrient-dense foods and naturally cutting back on sugars, carbohydrates and sodium (all of which can lead to type 2 diabetes).

Dr. Fuhrman is a firm believer in food having the power to prevent and cure disease, and he recommends eating five foods regularly to protect against diabetes: squash, adzuki beans, cashews, cocoa powder and pomegranates.

Nuts.com offers an excellent selection of many of these tasty and healthy foods — stock your pantry and find new ways to incorporate them into your snacks and meals.

Cashews

Cashews are full of fiber, protein and healthy mono-unsaturated fats, as well as copper, magnesium, zinc and biotin. Their sweet, nutty flavor makes them a delicious snack right out of the bag or a great addition to a salad or stir-fry.

• Roasted Cashews
• Honey-Roasted Cashews
• Raw Cashew Pieces

Cocoa Powder

Cocoa Powder is an essential ingredient in hot chocolate, brownies and smoothies, and it also adds depth and flavor to savory chilis and sauces. The good news for chocoholics is that cocoa powder also contains many health benefits — cocoa’s high antioxidant content protects against free radicals and may fight diabetes and lower blood pressure.

• Organic Cocoa Powder
• Dutch Cocoa Powder

Pomegranates

Pomegranates are loaded with antioxidants and vitamin C, and studies have shown that they can slow the spread of prostate cancer and prevent heart disease. Pomegranate seeds are a quick and satisfying snack, and pomegranate powder can be incorporated into smoothies, curries and desserts.

• Dried Pomegranates
• Freeze-Dried Pomegranates
• Pomegranate Powder

What are your favorite ways to use cashews, cocoa powder or pomegranates?

We’re always honored when publications and blogs feature our nutty products, and we thought you might like to hear about the items highlighted over the past few months. The best part is that you can try these featured products for yourself!

1. Gummy Red and Black Raspberries
Featured in: Brides magazine, Winter 2013 issue

Imported from Germany, these old time candy red and black gummy raspberries are delicious! They’re crunchy on the outside and chewy, sweet, and fruity on the inside. Use them to decorate a cake or fill a colorful candy bowl.

2. Lemon Chips
Featured in: Chocolate Moosey

Carla, the author of this baking blog, describes her Lemon Snowball Cookies like this: “Think melt-in-your-mouth lemon shortbread cookies coated with powdered sugar.” YUM! Here’s how Carla used our lemon chips to add flavor and texture:

The original recipe called for crushed lemon drops, but I used the chips instead. When the cookies are fresh from the oven, they are soft and melted. When they cool, however, they become crunchy.

3. Coffee-and-Cream Espresso Beans
Featured in: Martha Stewart Weddings online

We can’t tell you how excited we are that our candy was part of the dessert table at the September wedding of Blake Lively and Ryan Reynolds! See the whole slideshow here. Try the coffee-and-cream espresso beans displayed at their Southern wedding, or pick your own candy colors!

4. Organic Bucket of Treats
Featured in: Greatist.com

Our Organic Bucket of Treats was one of 24 gifts featured in Greatist’s The Essential Holiday Gift Guide for Health Nuts. The editors made sure to note, “We weren’t paid or perked in any way for including these items. This is a list of gifts The Greatist Team picked out just because we like them.” Aw, shucks! Here’s what they said:

For all the favorite nuts in your life, order up a healthy bucket of organic treats. This gift includes granola, mixed nuts, trail mix, pistachios, figs, and even organic gummy bears. They even do all the wrapping for you!

5. Sixlets by Color
Featured in: Hostess with the Mostess

Our lime green sixlets filled a gorgeous candy jar on a holiday dessert table and cocoa bar. You can order your own sixlets by color! Here’s the concept behind this holiday display:

“All is Calm, All is Bright” from Silent Night inspired this serene Christmas Dessert Table & Cocoa Bar. Wanting to slow down the rush of the holiday season, Deanna of Mirabelle Creations, crafted a peaceful holiday party full of easy DIY elements like a coffee filter garland and homemade sweets including dainty flower topped sugar cookies.

6. Roasted Macadamia Nuts
Featured in: Martha Stewart Weddings, Fall 2012 issue

Our roasted macadamia nuts topped a cake in a feature on White Wedding Cakes. Here’s the mouth-wateringly good description:

Kick back and enjoy the sweet life with a spread of simple but beautiful cakes. Wendy Kromer used a petal-shaped mold to create these scalloped tiers, which are frosted in velvety buttercream laced with rum and topped with toasted macadamia nuts. Inside? Yellow cake layered with even more cream. Nearby bowls of roasted nuts are not only thematically on point; they also encourage snacking and admiring the mouthwatering confections up close.

Which Nuts.com product do you think should be featured next?

During the holidays, it seems that everywhere you turn, there is another cookie, candy or truffle waiting to be sampled. Give into your sweet tooth on your favorite holiday treats, but keep healthy and satisfying snacks handy for when you need a boost of energy.

English Walnuts

Here is an excellent excuse to use your holiday nutcracker! Keep a big bowl of English walnuts in the shell in your house, and guests won’t be able to resist digging in. Our walnuts have a mildly sweet flavor, and they are brimming with health benefits:

• Source of omega-3 and omega-6 fatty acids (1.5 ounces of walnuts is more than enough to fulfill the FDA’s daily requirement of omega-3 fatty acids)
• Low in saturated fat and high in polyunsaturated and mono-unsaturated fat
• No cholesterol (and might actually lower cholesterol)
• Source of dietary fiber and protein, as well as potassium, magnesium, phosphorus, copper, zinc, vitamin B1, B6, folate and vitamin E
• Source of phytochemicals and antioxidants which protect cells from free radical damage

Organic Turkish Figs

Sweet, tender Turkish figs are the perfect simple snack or addition to a holiday salad or side dish. Dried figs have a high antioxidant content (higher than dried apricots, cranberries, dates, raisins and plums) and rank in the top 10 whole foods for fiber content in the USDA nutrient database.

Roasted Golden Chickpeas

Chickpeas (garbanzo beans) are popular in salads, soups and hummus, but did you know they also make an excellent snack? Our natural golden chickpeas are humidified to make them soft, then roasted in an oven for a flavorful and crunchy result. Chickpeas are rich in fiber protein, folic acid, zinc and magnesium and are linked to lowering cholesterol.

What healthy snacks do you like to keep on hand during the holidays?

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.

Today is Bittersweet Chocolate with Almonds Day! Chocolate almonds are one of our favorite treats. Both bittersweet (a.k.a. extra dark) chocolate and almonds have heart-healthy benefits, and chocolate has been shown to reduce stress. Almonds are also full of many nutritious vitamins and minerals: vitamin E and magnesium, potassium, calcium, phosphorus and iron. Plus, they’re high in protein, fiber, and monounsatured fat!

Here are a few of our favorite snacks that combine chocolate and almonds:

• Dark Chocolate Almond Bark: A satisfying old-time favorite!
• Dark Chocolate Covered Almonds and Sugar-Free Dark Chocolate Covered Almonds: Premium almonds covered in fine dark chocolate.
• Supreme Dark Chocolate Covered Almonds: Whole dry roasted almonds drenched in bittersweet 72% chocolate.
• Chocolate Almond Halvah: Smooth and creamy vanilla flavored halvah rolled in dark chocolate, then smothered with toasted almonds.

If you prefer different kinds of chocolate covered nuts, we have a variety to please any palate!

Sometimes you get a hankering for something sweet or savory or even a little spicy, and your taste buds won’t be happy until you find the right snacks to satisfy your craving. Here are a few of our favorite snacks that are ideal for each mood:

Slightly Spicy

Ginger Snaps

You loved crisp, sweet and slightly spicy ginger snaps when you were a kid, and they are just as good as you remember. Our cookies are made with real ginger and molasses, so they have the perfect amount of sweetness with just a little kick. Pair a few ginger snaps with a mug of tea or hot cocoa to warm you up on a chilly day.

Sweet

S’mores Trail Mix

Everyone loves s’mores, but sometimes you don’t have a campfire and all the ingredients ready to make your own. Our s’mores trail mix gives you all of the flavor of s’mores without any of the mess, combining milk chocolate, marshmallows and graham crackers in a tasty and portable blend.

Savory

Pumpkin Seeds

Pumpkin seeds aren’t just for Halloween anymore. We offer a wide variety of in-shell seeds and pepitas (shelled seeds) that are great for snacking on the go, sprinkling in salads or serving at a party. Here are a few of our favorites:

• Roasted & Salted Pumpkin Seeds: Traditionalists love these freshly roasted pumpkin seeds, each lightly salted and ready to be devoured. Bring a bag to the ballpark or on a road trip for your snacking pleasure.
• Organic Pepitas: These shelled raw pepitas are certified organic and high in protein, iron and phosphorous. They are delicious plain by the handful or salted and sprinkled in your favorite salads and side dishes.
• Cilantro-Lime Pistachios & Pepitas: This blend of pistachios and shelled pumpkin seeds is sure to wake up your senses with flavors of fresh cilantro, tart lime, spicy jalapeno and a custom blend of spices.

What is your favorite sweet, spicy or savory snack?

It’s easy to eat fresh, homemade salads during the spring and summer when tomatoes, greens and other produce are widely available. But how do you feed your salad craving when the weather gets colder and fresh fruits and vegetables become more sparse? Try one of these hearty and healthy fall salads, and break out of the boring bowl.

Roasted Vegetables With Pine Nuts

Roughly chop your favorite in-season vegetables — onions, bell peppers, carrots, squash, eggplant brussel sprouts, etc. — and toss on a baking sheet with olive oil and salt and pepper. Roast in the oven at 400 degrees for around 30 minutes, or until the vegetables are tender. Pour the vegetables into a serving bowl and mix in a generous dose of pine nuts.

Greens With Candied Walnuts, Dried Cranberries and Gorgonzola

Wash greens — such as romaine lettuce, spinach or mustard greens — and spin dry. Toss in a bowl with chopped Belgian endive, candied walnuts, whole dried cranberries and crumbled gorgonzola cheese, and serve with a balsamic vinaigrette.

Crispy Kale With Salad Topper Mix

Arrange fresh, washed kale leaves on a baking sheet and brush with olive oil and salt and pepper. Bake at 250 degrees until kale is crispy, about 30 minutes. Mix the kale with fresh greens and other vegetables (such as carrots and beets), then add a white wine vinaigrette and a sprinkling of the salad topper mix, a delicious blend of sunflower seeds, soy beans, imitation bacon bits, sesame seeds, vegetables and spices.

What is your favorite fall salad?

More and more people are looking to buy organic products for personal health and environmental reasons. At Nuts.com, we try to make it as easy as possible for you to find a wide selection of organic foods for cooking, baking or snacking.

Our facility is organically certified by the California Organic Farmers (CCOF) agency, and we meet all of the criteria set by the USDA to handle, package and sell organic nuts, seeds and dried fruits. That means you can chow down on our products and know they were grown with care and without pesticides, synthetic fertilizers or genetically modified organisms.

3 Delicious Ways to Use Organic Nuts

These nuts are tasty straight out of the package, but you can also add them to your favorite recipes for an extra dose of health and flavor.

1. Organic Almonds

Transform a plain green salad into a Parisian bistro masterpiece. Toss mixed greens with organic almonds, organic cranberries and fresh goat cheese and sprinkle with olive oil and lemon juice.

2. Organic Pecans

Spiced nuts make a healthy autumn snack ideal for campfires or tailgate parties. Place shelled, organic pecans in a skillet over medium heat and toast for five minutes. Add a few tablespoons of butter and stir until it melts. Sprinkle a mixture of your favorite spices — such as cinnamon, cayenne, nutmeg, salt and pepper — over the nuts, adding a few tablespoons of brown sugar and water to taste. Mix until the nuts are coated with the spices and sugar, separate them on a piece of parchment paper and serve when cooled.

3. Organic Cashews

Experiment with different nuts in your baking recipes. Instead of the same banana-walnut bread you usually make, substitute organic cashews for a different flavor. Cashews are also a delicious addition to brownies, pies and cookies.

What are your favorite ways to use organic nuts? Share your suggestions in the comments!

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