I really enjoy the changing of the seasons. Growing up in Honolulu, there wasn’t a whole lot of difference in the weather between Christmas and the 4th of July. I’m not complaining by any means, but there is something so inspiring about each clear season. Once the cool air sets in, out come all my cookbooks and in comes new ideas for using all my old favorites.

Right now, I am focused on winter squash. These sweet, hearty favorites of our American ancestors are harvested each year from the late summer through the fall. They can be stored in a cool climate for months, allowing for great eating during the winter. The vibrant yellows and deep oranges of their flesh give you a hint that they’re packed with powerful carotenoids, including beta-carotene. Winter squash are also an excellent source of magnesium, potassium, vitamins C and A, and a good source of calcium.

Here are some of the more common winter squash along with delicious recipes to try:

• Acorn squash: Mildly sweet flesh makes it perfect for stuffing with all kinds of flavorful goodies – anything from whole grains to bread cubes, mushrooms and other cooked veggies. Here’s a hearty Winter Squash Stuffed with Lentil Pilaf.



• Butternut squash: Sweet and delicate, this versatile favorite makes incredible soup, although it is equally delicious diced and added to stews or baked, sautéed and simmered on its own. Here’s our Classic Butternut Squash Soup and you should also try this Roasted Butternut Squash with Sage and Cranberries.
• Delicata squash: Perfect for baking, it is moist, sweet and mild. Great simply with a little butter and sea salt.
• Hubbard squash: This is great baked, steamed or added to soups or stews like in this Squash Stew with White Beans and Kale.
• Kabocha squash: This deep green, somewhat pumpkin-shaped squash is an early season favorite. Just like with potatoes, you can eat the skin on this squash. Perfectly suited to baking, braising or steaming. I love it with caramelized onions! Try this nourishing Kabocha Squash and Spinach Soup.
• Spaghetti squash: When cooked, the flesh of this squash separates into strands, very much like spaghetti. Best cut in half and baked or steamed until just tender. Here’s a simple dish of Roasted Spaghetti Squash with Herbs and this Spicy Spaghetti Squash with Black Beans may be your next family dinner favorite.

If your recipe doesn’t provide specific cooking instructions, here are the basics for baking most types of winter squash:

• Preheat the oven to 350°F.
• Before cooking, wash the skin under running water.
• Cut the squash in half and remove the seeds and fibers.
• Place the squash face down on a lightly oiled baking dish. Cover with foil and bake until tender.
• You can also bake the squash whole, but be sure to pierce the skin with a sharp knife near the stem end so steam can escape during baking.
• Generally, 45 minutes to an hour is good, but some squash may require more or less time depending on their size. They are done when the flesh is tender and easily pierced.

Here are some of my favorite ways to add winter squash to your dishes:

• Heat and serve mashed with butter, cinnamon, honey or maple syrup
• Add cubes to your favorite soup or stew recipe
• Top spaghetti squash with olive oil, herbs and parmesan cheese; or toss with pesto or your favorite pasta sauce
• Stuff acorn squash with your favorite dressing recipe (cornbread is really delicious!)
• Roast cubes of winter squash with cubes of hearty apples (choose varieties that stand up well to heat, such as Granny Smith)
• Make pasta and top with roasted winter squash and pumpkin seeds, Asiago cheese and a little extra virgin olive oil
• Use mashed sweet squash (butternut, kabocha) for making “pumpkin” pie
• Add mashed squash to cookies, cakes, muffins and breads in place of puréed pumpkin.

Got a favorite recipe for winter squash? I would love to hear!

With Thanksgiving upon us in just a couple of weeks, we’re starting to dream of all the pies that will be part of the feast. There’s no need for dietary restrictions to keep you from enjoying your favorite Thanksgiving dessert! We revisited our gluten-free pie crust recipe in preparation for the holidays, and we think it’s better than ever.

This recipe is similar to a classic pie crust, but instead of wheat flour, we used a combination of potato starch, tapioca flour, millet flour and almond meal. This crust is perfect for everything from pumpkin pie to quiche. If you’re using it for a savory recipe, be sure to leave out the sugar.

We also have recipes for simple pie crust and dairy-free pie crust.

And, of course, our stores offer a selection of frozen prepared pie crusts, including some gluten-free options. These are great to keep in the freezer for holiday pie making.

Now is a great time to start planning your holiday menus and trying out some recipes. Check out our selection of holiday recipes, including sections of gluten-free and dairy-free recipes. Or, browse our full recipe selection by category.

We’ve got a great guide to entertaining guests with special dietary needs, and we’ve got more handy tips and a video packed with delicious ideas for special diets.

Happy holiday baking!

Got a recipe that needs a natural makeover? Post it in the comments section below! If we select your recipe for a healthy makeover and publish the improved version on our website, we’ll send you a $25 Whole Foods Market gift card.

Today’s quiz: Which common culinary spice brings feelings of cozy warmth and fills the kitchen with its sweet aroma while baking? Here’s a hint: No apple pie would dare be caught without it. If you guessed cinnamon, you’d get an A!

Cinnamon has been used by many cultures around the world for centuries. It is actually the bark of the cinnamon tree, a kind of evergreen. Native to Sri Lanka, Mediterranean spice traders kept its source a mystery to protect their monopoly. Cinnamon made it’s way to Egypt as early as 2000 BC and is now grown in a number of countries.

There are many varieties of cinnamon, but the two most familiar are Ceylon cinnamon, which is considered to be true cinnamon, and cassia, sold as Chinese, Vietnamese or Indonesian cinnamon. The two are used interchangeably in cooking as the difference in taste and aroma is very subtle.

Although used primarily for culinary creations, cinnamon was shown in a USDA study to be an excellent source of antioxidants, which are thought to promote heart, brain and overall health. It also may play a role in keeping blood sugar levels healthy and cholesterol levels balanced.

Sure, everyone knows cinnamon is delightful in baked goods, but did you know that cinnamon is a key spice in all kinds of savory and sweet entrée dishes? Take a trip around the world with:

• Chinese Five Spice Powder is a wonderful seasoning containing cinnamon. Try this aromatic Honey Glazed Five Spice Chicken.
• Cinnamon is indispensible when it comes to Moroccan cooking. Used for grains, meats and sweets, you’ll find it just about everywhere. This Moroccan Braised Lamb uses cinnamon in stick form while fragrant Moroccan Spiced Goat Cheese calls for ground cinnamon.
• Experience globe-trotting cinnamon in Grilled Caribbean Pork Tenderloin, Indian Black-Eyed Peas with Seitan and Chilean Chicken Pie with Sweet Corn Crust.



• Even American cooking incorporates cinnamon into entrée dishes, such as the glaze for this holiday favorite Spiral Sliced Ham.

Pretty versatile stuff, huh? Of course, cinnamon delightfully spices a variety of simple dishes too. Here are some of my favorite ways to use it:

• Sprinkle over hot or cold cereal. You can also simmer slow cooking steel cut oats with a cinnamon stick and water in a crockpot overnight for a hearty, healthy and “ready-when-you-wake-up” breakfast.
• Season grain dishes, such as brown rice or whole wheat couscous, with cinnamon and currants.
• Add cinnamon to vinaigrette salad dressing and use to marinate lamb.
• Make cinnamon toast with whole grain bread topped with butter or vegan spread, a bit of natural, unrefined sugar or honey and a sprinkle of cinnamon. Broil until bubbly and crisp.



• Add ground cinnamon to cookies, muffins, cakes, pancakes, waffles and quick or yeast breads. Try these Cinnamon Oatmeal Cookies or Banana Bread Pancakes.
• Can’t imagine anything more wonderful on a cold morning than a hot cinnamon roll? Make your dreams come true!
• Kick up your curry powder by adding cinnamon. Great with tofu, shrimp, lamb, and chicken.
• Mix cinnamon into honey or maple syrup – great on pancakes, fruit, crackers or bread.
• Sprinkle ground cinnamon over sliced apples and pears. Try this Cinnamon Pear Compote.
• For kids of all ages, use large cinnamon sticks as stir sticks for hot apple cider, hot cocoa and herbal tea. Try this Mexican-style hot cocoa.
• Chocolate with cinnamon? Absolutely! Try this: mix a little natural peanut or almond butter with a little raw honey or agave nectar. Add some ground cinnamon and spread it over a square (or two!) or dark chocolate.

Got a favorite way to use cinnamon, savory or sweet? I would love to hear!

Let’s face it: The holiday season can be pretty stressful. There’s shopping, working, gift buying, crowds, family stress and all of that “special” food! At best, it can feel overwhelming. At worst, completely out of control. What to do?

Well, before we get to that, let’s review how stress affects our bodies. Stress is a natural reaction to danger and isn’t necessarily a bad thing. Cortisol, the main stress hormone, kicks in during times of crisis to make you more alert and prepared for action. Your senses are heightened, and the brain and immune system are primed. Other functions, like digestion, slow down. When safety returns, the body goes back to status quo. The challenge comes when the “danger” doesn’t resolve – the body never gets the chance to “settle down” and recuperate. Chronic stress can lead to slower immune system responses, impaired cognitive function, lack of appetite control and sleep difficulties. Yikes!

So, what to do about all of that added holiday stress? Here are some of the things I try:

• Create gift-giving plans to avoid last minute shopping and rushing. It also helps keep me on budget – don’t need to add financial stress!



• Stick to an exercise program! A great stress buster, exercise keeps your blood flowing, oxygen moving and helps control your weight. For relaxing movement, try Tai Chi, Qigong, yoga, gentle stretching, walking or Pilates.
• Make time for yourself! Spend some time alone drinking a cup of calming tea, reading a good book or magazine, taking a cat nap, getting a massage, taking a walk, listing to some favorite music or hanging out with your cat or dog. Even just five minutes can be helpful.
• Keep your diet simple and healthy. We all try special things at parties, but for the most part focus on whole foods and a balance of nutrients. Go for fruits, vegetables, beans, whole grains, nuts, seeds, etc.
• Don’t use the holidays as a reason to go overboard on anything – especially caffeine and alcohol. Try to moderate refined and added sugar too!
• Get enough rest! A well-rested body will be better able to cope with holiday stress.



• Breathe! When most people inhale, their lungs fill to only 1/6th their capacity. Focusing on slow, deep breathing is one of the simplest ways to calm our bodies. Here’s a simple exercise: Breathe steadily and deeply through your nose, hold, exhale steadily, and then hold. Start small, and as you continue to practice, you can inhale, exhale and hold for longer periods of time.
• Use calming essential oils, like lavender and chamomile. You can sniff straight from the bottle, put a few drops on a cotton ball and place under your pillow, sprinkle a bit on the floor of a warm shower or in a humidifier.
• Boost your magnesium intake – the “anti-stress” mineral. Found in nuts, seeds, whole grains and leafy greens, magnesium is known to help promote relaxation and proper nervous system function.
• Reach for the Rescue Remedy™. A long-standing favorite, Rescue Remedy is a mixture of Bach flower essences that work to provide natural stress relief -perfect for overwhelming holiday stress and bustle.

I hope you all have a very calm and relaxed holiday season! How are you planning to make that happen?

My very favorite pie is pumpkin. Made from freshly cooked sugar pie pumpkins, it’s something I look forward to each year. While fresh pumpkin might sound challenging, it’s really a lot easier to prepare than you might think! Whether you cook from scratch or open a can, pumpkin is nutritious, versatile and a must for your recipes.

The word pumpkin originates from the Greek word “pepon” which means “large melon.” Pumpkin is a fruit (like all members of the melon family) and is native to North America where it has been used as food for thousands of years. In the United States, 1.5 billion pounds of pumpkins are produced every year, and they can range in size from very small (less than a pound) to gargantuan (over one thousand pounds!).

Pumpkins get their orange color from beta carotene, a powerful antioxidant. In addition to being fat free and low in calories, pumpkin also provides good amounts of vitamin C and fiber. Traditional cultures have always used the entire pumpkin, including the seeds, which are renowned for their great nutritional profile. The seeds are high in protein, provide a good source of zinc and iron, and contain chlorophyll as well as carotenes.

New to cooking fresh pumpkin? Here are some guidelines to get you started. First, don’t use your carved out Jack-o-Lantern for food! It’s probably not fresh and may have candle wax or other unsanitary stuff in it. Plus, larger pumpkins don’t have the best flavor. They can be stringy and watery and are best for decoration and carving. For cooking, I prefer the smaller varieties, especially the little sugar-pie pumpkins; they are sweet and great for baking.

There are plenty of ways to cook fresh pumpkin, but here’s what I do:

• Start with a couple of small sugar pie pumpkins.
• Preheat oven to 425°F.
• Cut off the stem ends, wash the pumpkins, cut them in half, and scoop out the seeds. (But wait! Don’t throw the seeds away – roast them for a real treat!)
• Lay the pumpkins cut side down in an oiled baking dish. Cover with foil and bake until tender, about 30 to 45 minutes.
• Cool, then scoop out the filling and mash it up. You can use a food processor for this, if desired.
• Two cups of mashed, freshly cooked pumpkin is the equivalent to one regular-sized can.

Here are some favorite ways to add pumpkin to your diet this fall:

• Add mashed pumpkin to soups.
• Dice or cube pumpkin and add to stews – great with pot roast too!
• Add mashed pumpkin to quick breads, muffins, cookies and cakes. Here is a recipe for pumpkin bread. Try it with fresh pumpkin!
• Use mashed pumpkin as a fat replacer in baked goods such as cakes and muffins. This healthy version of chocolate pumpkin cake does exactly that.
• Make pumpkin pancakes! Try substituting ½ cup pureed pumpkin for ½ cup milk called for in your favorite recipe.
• Cut off the top of a large round pumpkin. Carve out the insides and use it as a bowl for soups. Creamy soup or pumpkin soup would be perfect!
• Add cubed pumpkin to chili or spaghetti sauce and simmer until tender.
• This is an amazing pumpkin pie.



• And this pumpkin apple pie is simply delicious.

The shelled pumpkin seeds we buy at the store come from a special variety of pumpkin that produces long, flat, dark green, hull-less seeds. The seeds you find in large and small pumpkins in our produce departments look different, but they are perfect for roasting your own seeds. Even Jack-o-Lantern seeds roast up nicely. Whether you roast your own or pick some up in bulk, pumpkin seeds make a great snack as well as add flavor and crunch to many dishes.

Here are some ideas for pumpkin seeds:

• Roast your own pumpkin seeds and enjoy as a snack.
• Sprinkle seeds on salads or garnish on soups. This salad with pumpkin seeds and Asiago cheese is perfect for the fall.
• Add to breakfast cereals or sprinkle over yogurt.
• Season raw pumpkin seeds with your favorite herbs and spices before roasting. Use these spicy tamari roasted seeds as a guide.
• Bake pumpkin seeds into cookies, cakes, breads and muffins. This cornbread made with flax and pumpkin seeds shows you how.
• Use pumpkin seeds in place of walnuts when making pesto. This Cilantro Pumpkin Seed Pesto works with many types of protein.
• Make chocolate pumpkin seed “candy.” Melt dark chocolate over a very low flame. Stir in some roasted pumpkin seeds. Scoop out in small mounds on wax paper and freeze. Delicious!

Got a favorite pumpkin recipe? I would love to hear!

Remember our secret ingredient flourless brownies that were such a big hit? The surprising addition of black beans inspired lots of readers to share their favorite secret ingredients. Amy posted a comment with her tip for hiding healthy pumpkin in brownies. With Halloween right around the corner, the time is certainly right for baking up a pumpkin treat. We decided to try a variation on Amy’s idea and created a simple Pumpkin Chocolate Cake.

This cake is perfect unfrosted or with a light dusting of powdered sugar if you prefer. Serve with a hot cup of tea, coffee or cocoa. It would be fun to serve small bites at a Halloween party too! Check out the full recipe here.

Here’s the scoop on our healthy updates:

• Using whole wheat pastry flour in place of white flour increases the fiber, magnesium and manganese in this cake.
• Adding pumpkin bumps up the vitamin A, vitamin C, potassium, fiber, manganese, folate, thiamin, copper, vitamin B5, vitamin B6 and niacin.
• Chocolate and cocoa contain phytochemicals (plant compounds) called flavonoids that that help protect against free radical damage that can lead to disease in the body. Cocoa powder ranks the highest of the chocolate products to contain these antioxidants, followed by dark and milk chocolate. Cocoa powder is also lower in fat and sugar than most other chocolate products (especially milk chocolate).

We love baking with pumpkin! In addition to our new favorite Pumpkin Chocolate Cake, here are a few more baked goods we love that feature one of our favorite fall ingredients:

Honey and Walnut Pumpkin Bread

Mini Pumpkin Gingerbread Cupcakes

Pumpkin and Millet Muffins

What are some of your favorite ways to cook and bake with pumpkin?

Got a recipe that needs a natural makeover? Post it in the comments section below! If we select your recipe for a healthy makeover and publish the improved version on our website, we’ll send you a $25 Whole Foods Market gift card.

Happy Halloween!

Plenty of experts agree that keeping a food diary is a great way to help you lose weight. But did you know that it can also give you incredible insight into your cravings, moods, snacking habits, and even help you determine if you have a food allergy or sensitivity?

Here are the many reasons I suggest keeping a daily food diary, at least until you gain some insight, make some new habits, and meet your goals:

• Helps with weight loss or weight gain
• Keeps track of how much water (pure water!) you drink
• Helps you determine if you are allergic or sensitive to a particular food
• Shows you what you are craving and when you are craving it
• Helps you figure out your personal connection between food and mood
• Helps you get a grip on excess snacking
• Helps you meet your goals for getting in those veggies, whole grains, and other important foods
• Keeps you accountable (to yourself) – a food diary can be a real eye-opener!

Putting it all down on paper keeps it smack-dab in front of your face! And this can be the first step you need to make healthy changes. To get started, all you need is a notebook and a pen, computer or a PDA. Just make it something that you can keep with you throughout the day so you can remember to write down the pertinent stuff.

Here’s a simple step-by step guide to make a food diary:

• Write down the day and date at the top. This will help you track different patterns depending on whether it’s a weekday or weekend.
• Record the times you eat breakfast, lunch, dinner and all snacks.
• List the foods you eat and your serving sizes. Serving sizes are important if you want to lose or gain weight, or if portion control is an issue for you. Check out the serving size info later in this post.
• Note where you are eating: at home, work, fast-food, restaurant, friend’s house, etc.?
• Wrote what is your reason for eating? Are you hungry, bored, foggy-brained, tired, upset about something, craving something?
• List your beverages as well. How much water? Soda? Coffee? Tea?
• Write down your mood and/or how you feel about an hour or two after a meal. This can help you figure out if you are eating foods that may not agree with you or did not work best for your body.

Once you’ve got your food diary in front of you, now you can look for patterns. If you have a suspicion about a certain food not working for you, try a different food. For example if you notice you don’t feel well after eating wheat or rye and you suspect you may be sensitive to gluten, try a gluten-free grain such as brown rice or quinoa. Check to see where you can make improvements. And be aware of your eating habits and patterns. Depending on what you find, you may want to consider consulting with a qualified health care professional. Many doctors these days are paying greater attention to nutrition, and some are incorporating more holistic ways of healing into their practice.

I am a big believer that not everybody needs to eat the same way; what’s right for one may not be right for another. I’ll use myself as an example: Many years ago, it was my daily habit to eat 2 slices of whole grain toast with butter and a little fresh fruit for breakfast. As I would go through my morning, I noticed I wanted to go to sleep or at least close my eyes, and I felt hungry about 2 hours after I ate. I also noticed that I was craving something sweet about 4:00 in the afternoon. I began to journal my food. I learned that when I ate bread or bagels in the morning, I didn’t feel well. What I quickly discovered about myself was that I needed protein such as eggs in the morning to feel my best. This gives me good energy, focus, and clarity.

Here’s that serving size info I mentioned earlier.

• One Vegetable Serving Equals: 1/2 cup cut-up raw or cooked vegetables; 1 medium-sized carrot, 1/2 cup vegetable juice, 1 cup raw leafy salad greens
• One Fruit Serving Equals: 1/2 cup cut-up raw or cooked fruits; 1 medium-sized apple, orange, pear, banana or kiwi fruit; 1/2 cup fruit juice, 1/4 cup dried fruit
• One Whole Grain Serving Equals: 1 slice of bread, 1 cup of ready-to-eat cereal, 1/2 cup of cooked rice or pasta, 1/2 cup cooked cereal

Keeping a food diary will give you the insight you need to make changes. And remember: If something doesn’t work for you, change it around until you find what works best for you. Try to remember that no macronutrient food group (proteins, carbs, or fats) are bad. We just need them in different amounts. We are a melting pot of different ancestry. We are at different phases in our lives, we live in different climates, and we are all of different ages and stages of health; as such our dietary needs can vary greatly.

If you have some ideas for keeping a food diary, or you are already doing it, I would love to hear how it works it for you!

Growing up in Hawaii gave me great exposure to Asian culture and food. I remember my first “Hawaiian” Thanksgiving. We were invited to a large gathering at a friend’s home. We had a turkey, but we also had sushi, sashimi, steamed pork buns, umeboshi (pickled Japanese plums), and plenty of seaweed — something I had never had before. I soon became a fan of these ocean vegetables and often found myself munching on the many different varieties.

I think we can all agree that seaweed is not a terribly appealing or appetizing word. As such, many enthusiasts refer to them as sea vegetables or ocean vegetables. Whatever you want to call them, these amazing ocean plants are packed with valuable, time-honored nutrition. According to Margaret Wittenberg in her book New Good Food, “Seaweeds have long been known for their nutritional attributes. Traditional Chinese medicinal texts as far back as 2700 BCE mention seaweed’s medicinal qualities,” including its ability to nourish the thyroid.

Sea veggies are classified as marine algae. They contain chlorophyll in varying amounts but unlike land plants, they don’t have stems, roots or leaves. They rely on the sun’s energy and its various wavelengths of light for food. Because of this, they contain different pigments and fall into one of three color categories: red, green or brown. Nutritionally, sea veggies can vary greatly. However, they all deliver a wide assortment of valuable trace minerals including iodine, an essential trace mineral required by the thyroid gland and critical for normal cell metabolism. Brown sea vegetables are especially packed with iodine, and it is because of this that they have a long history of use for keeping the thyroid healthy.

Although the health benefits of sea vegetables date back to ancient times, modern-day scientists are focusing on the phytonutrients, including the lignans. These are plant nutrients that have powerful antioxidant properties. While the green sea vegetables deliver the highest amounts of chlorophyll, red and brown varieties have shown significant antioxidant activity.

As you can imagine, sea veggies are often quite high in sodium. Because of this you will want to rinse them off in water before using. You can also use less salt in cooking when you add them to your recipes. Be sure to purchase sea veggies from companies that are very conscious about where the sea vegetables come from and how they are harvested and stored.

A little bit goes a long way with sea veggies. Because they often expand in volume when cooking, only a small amount of dried is needed. Some varieties will need to be rinsed and soaked before use, such as when adding to cooked foods or when cooking time is shortened. Otherwise, for soups, stews and simmering, rinsing is important, but no soaking is required.

Some common varieties and ways to use them are:

• Agar – Made from many varieties of red algae, it is processed into bars or flakes and is used as a thickener or gelling agent. Here’s a vegan version of Chocolate Mocha Pie and a delightful Coconut Cream Tapioca -both thickened with agar.
• Arame – Brown sea veggie great in stir fries, salads and casseroles. Here’s a recipe for Arame Mushroom Pasta Salad and this recipe calls for Chicken with Sea Vegetables and Noodles.



• Dulse – Reddish sea veggie that can be eaten raw or cooked. Add to sautés or dry it out in a dry skillet and add to sandwiches or crumble and use over salads, cooked grains, popcorn or pasta. Try it in this Chicken Tostada Salad.
• Kelp – My favorite way to use this: Buy the Kelp sprinkles that our stores carry. Sprinkle over salads, grains and beans. Use it instead of salt for seasoning.
• Kombu – Best added to soups, stews, broths and water for cooking grains as it needs to simmer for a while to become tender. Try Vegetarian Lentil Soup made with kombu.
• Nori – This is what sushi is wrapped in. I love nori lightly toasted (you can buy it this way or run it over a flame from your stovetop for a few seconds – it will turn green) and crumbled over eggs, grains, and salads, or eat as a cracker! Here’s a recipe for making your own California Rolls with nori (don’t toast it when rolling sushi!)
• Wakame – This is a common sea vegetable used in miso soup in Japan. Can be added to any soups, stews or veggies.

Learn more about the different varieties in our Guide to Sea Veggies. You can also look for products that have added sea veggies:

• Purchase tempeh with added sea veggies.
• Look for crackers such as brown rice with added sea veggies.
• Check out the Eden brand of canned beans – they have added the kombu for you (kombu is said to help in the digestion of beans so they are less gassy!).
• You can buy sea veggies to sprinkle on salads: Dulse and kelp are usually available in the seasonings aisle.
• Try some Gomasio – this is a blend of sea salt and lightly toasted sesame seeds. Look for the version with added sea veggies – great on salads and cooked grains.
• Munch on roasted nori snacks – pre-packaged in the Asian food section.

Dried sea vegetables will last a very long time, as long as you store them in a tightly sealed container in a dark pantry.

Are you a fan of ocean vegetables? Got a favorite? Let me know!

The last time somebody called me a nut, I took it as a compliment! Why? Personally, I love a good nut! My own journey started with gigantic roasted pecans at my grandfather’s house in Louisiana. From there, I graduated to melt-in-my-mouth miraculous macadamias in Honolulu, and since then I have run the gamut of affairs with none other than walnuts, cashews, hazelnuts, pine nuts and my ever-versatile all star, the almond.

Good thing for me “fat” is no longer a four-letter word! In fact, when it comes to nuts, it’s hard to beat the delicious taste and “heart-y” health benefits. For example, did you know that eating nuts (a moderate amount, don’t forget!) on a regular basis can help keep your heart in top shape? It’s true! When you eat a variety of nuts, you get these benefits:

• Omega 3 and Omega 6 oils in an unprocessed form (no junk food here!). Compared to other nuts, walnuts deliver high amounts of omega 3s.
• Most nuts are packed with heart-healthy monounsaturated fat – the same kind of fat you find in olive oil.
• You’ll find plenty of L-arginine in nuts. It’s an amino acid that may help keep blood vessels strong and flexible.
• Some nuts contain excellent quantities of Vitamin E, including hazelnuts and almonds.
• They’ve got fiber.
• Nuts may help keep cholesterol levels healthy.
• Nuts may protect the lining of your arteries.

Oh yeah, and there’s the great taste, the versatility, the vegetarian protein source and the minimal carbohydrates – perfect if you are watching your carb intake!

Having said all of this, let’s not forget that nuts are still high in calories. Because they are so nutrient-dense, you don’t need the whole can of cashews! I say go with a small handful. That can be anywhere from two to six tablespoons, or about ½ to 1½ ounces daily. Can’t stop at that? Here’s an idea: Place ¼ cup nuts in several small snack bags and freeze. Take one out each day. Take them to work, to school, or leave out for a snack.

Here are some of my favorite ways to eat nuts:

• Add some to cereal, hot or cold for breakfast
• Add nuts to a salad at lunch or dinner – my favorites: almonds, walnuts and pine nuts. Try this Apple, Pear and Candied Pecan Salad.
• ” Add nuts to cookies, brownies, pancakes, waffles, cakes and muffins. And while you’re doing that, cut back on some of the sugar, too. Try these Whole Grain Morning Glory Muffins.
• Sprinkle nuts such as pecans and walnuts over sweet potatoes or baked winter squash. These savory Toasted Walnuts are an excellent choice.
• Use ground almonds to coat fish or chicken before cooking.
• Make a simple trail mix with high fiber cereal, dried fruit and mixed nuts.
• Sprinkle nuts over plain or flavored yogurt.
• Go nuts for dessert serving nut-topped ice cream, frozen yogurt or other frozen treat.
• Mix two tablespoons of nuts with one tablespoon of dark chocolate chips and eat as a dessert snack!
• Add nuts to curry or rice dishes. For this, I love cashews! Try this Lentil Curry with Cashews.
• Use a sprinkling of nuts in place of croutons on salads and in soups.
• Add nuts to popcorn for a yummy snack.
• Sprinkle nuts over steamed or sautéed veggies.
• Add nuts to chicken or tuna salad. Here’s a Kid Friendly Tuna Salad with Almonds and Raisins.
• Add nuts to fruit salad.
• Mix nuts into dips and spreads. Try mixing finely chopped walnuts into cream cheese. Add some garlic, chives, and a little sea salt.

You can learn more about all the varieties in our Guide to Nuts.

Before I let you go, bear in mind a few extra tips:

• Be sure to check the sodium content of the nuts you buy. Many packaged nuts can have too much added salt. Better to buy unsalted and add a little salt yourself.
• Remember that raw nuts can be difficult to digest for many people. It is a good idea to either soak nuts overnight or lightly toast them. I do this at about 250°F for anywhere from 30 minutes to 1 1/2 hours, depending on the nut.
• If you are so inclined, and you want the added nutrition, soak and sprout nuts such as almonds and sunflower seeds. They make great additions to salads. This can be a simple and fun project. Soaking nuts helps neutralize their natural enzyme inhibitors, and makes the nuts higher in vitamins and easier to digest.

Are you a nut lover too? Got some tips or ideas? I’d love to hear!

An apple a day… you know how it goes! I remember wondering about it as a kid, but I don’t think it ever occurred to me to question the validity of it or where the saying came from until I got a little older. Like now! So, I did some digging and found that this favorite proverb may have originated in Wales. According to the Phrases.org website, the February 1866 edition of a magazine called Notes and Queries contains this quote of a Pembrokeshire proverb: “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” You can see how that translated into the popular modern version: “An apple a day keeps the doctor away.”

Ever wonder why? I can’t say what they were thinking back in 1866, but I can share with you some of the nutritional benefits of eating apples that we know about today.

• Apples contain both soluble and insoluble fiber, but mostly the soluble kind – good news for keeping cholesterol levels healthy, keeping you “regular” and filling you up faster.
• They’ve got those awesome antioxidants – perfect for your immune system and your heart.
• Like many other fruits, they’re low in calories, fat free, sodium free and cholesterol free.
• They deliver quercetin, a potent antioxidant, that belongs to a class of water-soluble plant pigments called flavonoids.
• They are packed with pectin, a soluble fiber that helps keep cholesterol levels healthy as well as promoting the growth of the good bugs (the beneficial bacteria) in our digestive tract.
• When you eat a whole medium-sized apple, you are getting about 80 calories and 4 grams of fiber.

I love apples just as they are, but some people peel them before eating or baking. That’s okay but if you can eat the whole apple, you get the fiber and the antioxidants that lie just beneath the skin…not to mention more flavor and crunch. Small children, people with a compromised digestive system and those with few teeth may do best with peeled apples, though.

Apples can be enjoyed in a variety of dishes. Here are some (mostly) simple, delicious ideas:

• Add chopped apples to tuna or chicken salad. Here’s a recipe for chicken salad with yogurt and apples.
• Add sliced apples to a leafy green salad, like this one for Manchego, Apple and Almond Salad.
• Enjoy apple slices sprinkled with cinnamon and cardamom.
• Dip apple slices in nut butter such as toasted almond butter, peanut butter or cashew nut butter.



• Have sautéed apples as a side dish to go with grilled or baked chicken, fish, pork or tempeh. Here’s a recipe for roasted tofu with sautéed apples.
• Make a tofu stir fry with coarsely chopped onions, celery, mushrooms and green apples. Great over rice or quinoa.
• Add fresh or dried apples to a bowl full of granola for breakfast (or a snack).
• Add chopped apples to just about any hot or cold cereal.
• Snack on apples and walnuts!
• Make butternut squash soup and garnish with thinly sliced apples.
• Make Waldorf salad with chopped apples, celery, walnuts, raisins and your favorite mayonnaise. Garnish with a sprinkling of grated cheddar.
• Add chopped apples to plain or flavored yogurt. Great topped with a few roasted pecans.
• Bake apples, cut in half and serve with granola and/or frozen yogurt or ice cream for dessert. Try stuffing them with cranberries and almonds in this tasty recipe for baked apples.
• Can’t think of what sort of side dish to bring to the Thanksgiving dinner? Here’s a recipe for roasted parsnips and apples.
• Make grilled cheese and sliced apple sandwiches, then call me up for lunch! Here’s a good idea for an apple and tempeh sandwich.
• I simply cannot leave you without a recipe for apple pie! This one gets high marks.

I have to say that my dearest “Fuji” is the apple of my eye. What about you? “Who” is your favorite apple?