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Don’t Go Too Nuts

A recent report from a large observation study published in the New England Journal of Medicine concluded that eating a handful of any type of nuts each day, or about 1 oz or 3 tablespoons, can help reduce your risk of dying from the most common causes of death, such as heart disease and cancer. Although nutrient dense, nuts are also full of calories. So if you typically buy a large bag of nuts from your favorite store and nibble on them throughout the day, you may be sabotaging your efforts to lose weight or to maintain a healthy body weight. You may need to count out your daily handful of nuts to help increase your awareness of your habits or simply use them as condiments on your favorite vegetables.

 

Type of Nuts

# nut = 1 oz

Calories per 1 oz

Almonds

22

164

Brazil

6

186

Cashew

16

157

Peanuts

28

166

Pistachios in shell

40

158

Walnut halves

14

190

 

Broccoli Salad

Broccoli, a power-packed vegetable, contains selenium, has more vitamin C than an orange, and is a good source of bio-available calcium.

1 teaspoon sea salt

3-4 stalks broccoli (1½  to 1¾  lbs)

1 tablespoon olive oil

2 tablespoons red wine vinegar (or, you can replace olive oil and vinegar with your favorite vinaigrette salad dressing)

¼ teaspoon sea salt

1 large carrot, grated (½ cup)

¼ cup chopped walnuts, toasted

½ cup craisins, raisins or currents

Boil water in a large pot. Add 1 teaspoon sea salt and broccoli stems. After a few seconds, add broccoli crowns. Blanch 30 seconds or until color is bright and somewhat translucent. Remove from boiling water and plunge into ice cold water. Drain well.

In a large bowl, combine olive oil, vinegar, and ¼ teaspoon sea salt. Add grated carrot  and raisins; toss to combine. Cut broccoli into florets and peel and dice the stems. Add to bowl; mix thoroughly. Add walnuts immediately before servings.

By Sarah Washburn, MS, RD, CSO Oncology Dietitian, Cancer Center of Santa Barbara with Sansum Clinic

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