Walnuts and Walnut Oil May Be Useful with Stress

Do you love walnuts? We do! They have such a velvety texture and rich flavor. Plus, walnuts are a heart-healthy food. Walnuts (almonds, hazelnuts, and many other nuts too) have the "good" fats— both monounsaturated and polyunsaturated fats—thought to lower bad cholesterol levels and also are a good source of omega-3s, fiber, and vitamin E.

So, we thought you would want to know that new research from Penn State University suggests a diet rich in walnuts and walnut oil may also help a person's body to better manage stress.

Penn State recently release the statement "Walnuts, walnut oil, improve reaction to stress" explaining researchers' findings that "walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory," and that, "average diastolic blood pressure—the "bottom number" or the pressure in the arteries when the heart is resting—was significantly reduced during the diets containing walnuts and walnut oil." Their findings have been reported in the Journal of the American College of Nutrition.

Here's a link to a healthy recipe for Beet Walnut Salad you can make in minutes. In addition to walnut and beets, this recipe also includes apples, celery, and salad greens. Some fresh herbs may make a nice addition, too! What do you think, rosemary? Dill?

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You can read more about this research on EurekAlert! HERE.

Quinoa: A recipe for health

Is quinoa (KEEN-wah) the new couscous? Seems to be. It’s all over the Web—quinoa, the new must-have ingredient. And why not? It has great flavor. It has great texture. It has a simple no-fuss, no-muss presentation and is easy to make.

Why not?, indeed. No reason we can think of! Quinoa is a rich source of fiber, higher in protein than many other grains, and a good source of iron and magnesium. Plus, it cooks quickly, is relatively inexpensive, and is versatile—you can make quinoa as a side dish or add savory ingredients for a main dish. You can even use quinoa in place of rice, as the American Dietetic Association recommends.

Far from “new,” quinoa is native to South America and the “Andean Indians who first cultivated it call it ‘the mother grain,’” the Atlantic explains in a recent article, “Quinoa: The Story of a Cursed Crop.” Quinoa, the article explains, “provides 50 percent more energy than potatoes” and “is the only staple crop that provides a full suite of amino acids.” But the journey from ‘mother grain’ to American staple was not an easy one. Click here to read the Atlantic’s two-part article about quinoa’s journey from South America to our dinner plates.

Also, check out Well, The New York Times health and wellness blog, for the September 24 post “There’s Something About Quinoa.” Blogger Tara Parker-Pope includes several links to quinoa-based recipes like stir-fried quinoa with vegetables and tofu.

One small note: The American Diabetes Association (ADA) website warns that for people with Celiac disease, “quinoa may not be entirely safe.” Instead, the ADA suggests a rice-based pasta or a potato-rice pasta.

What are your favorite quinoa recipes? Post them here and together we'll build a Healthy Cooking with Quinoa collection!

*These statements have not been evaluated by the FDA. This article has been provided for educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease.

The Many Health Benefits of Blueberries

Blueberries are a summer fruit staple. They add a splash of vibrant color to fruit salads and desserts, and a punch of sweet, yet tart flavor. But did you know that blueberries also provide an excellent source of vitamin C, fiber, manganese, and antioxidant properties.

Research shows a serving of blueberries can contain as much as 25% of our daily requirement of vitamin C, which helps promote a healthy immune system as well as helping to maintain healthy gums and the absorption of iron. Blueberries also contain fiber, which helps support heart health and healthy cholesterol levels, as well as healthy digestion.

In addition, "according to the USDA database of the antioxidant activity of selected foods (ORAC values), blueberries rank among the highest on a per serving basis," as noted by the Nutrient Data Laboratory Beltsville Human Nutrition Research Center (BHNRC) Agricultural Research Service (ARS).[1]

For more information about the many health benefits of incorporating blueberries into your daily diet, check out the below sites. Then comment with your favorite blueberry recipes, collection and preserving tips!!

For general information and research links, visit the U.S. Highbush Blueberry Council: http://www.blueberrycouncil.com/nutrition.php

"12 Surprising Reasons to Eat More Blueberries": http://www.care2.com/greenliving/12-surprising-reasons-to-eat-more-blueberries.html

"Blueberries: Fountain of Youth" from Mother Earth News: http://www.motherearthnews.com/grow-it/blueberries-fountain-of-youth.aspx

For blueberry recipes like whole-wheat blueberry bars, visit the Eating Well website here: http://www.eatingwell.com/recipes/whole_wheat_blueberry_bars.html


References
[1] Accessed online 8/16/10 at http://www.blueberrycouncil.com/nutrition.php