THE NIBBLE BLOG: Products, Recipes & Trends In Specialty Foods


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TIP OF THE DAY: Add Nuts To Your Food, Raw Or Roasted

Nuts are good for you, and you should enjoy an ounce of them daily as a heart-healthy snack or ingredient: added to salads (green, chicken, egg, tuna, pasta, etc.); chopped and mixed with rice; atop hot or cold cereal, pancakes or French toast; on cottage cheese or yogurt; on ice cream and frozen yogurt; and anywhere else your imagination takes you.

But is there a difference between raw nuts and roasted (toasted) nuts?

In a recent Science Times Section of The New York Times, C. Claiborne Ray, who writes the Q&A column, quotes Rui Hai Liu, a professor of food science at Cornell University. Dr. Liu has studied the benefits of eating nuts.

“No research has specifically addressed how roasting nuts may change their nutritional value,” said Dr. Liu.

 


Toasted or untoasted? (photo © Bake Your Day).

 
Dr. Lui opines that roasting will not decrease the benefits, and “it may actually improve the bioavailability of some bioactive compounds” like flavonoids (powerful antioxidants). He has found a positive effect when tomatoes and sweet corn have been roasted.

Phenolic compounds* in nuts “have high antioxidant activity and are able to quench free radicals that lead to cell damage and oxidative stress,” Dr. Liu said. “Nuts also have a very nice fatty-acid balance and are a good source of vegetable proteins.” And they are linked to a lower risk of cardiovascular disease.

 


Grilled fish with cilantro pesto and slivered almonds (photo © National Almond Board).
  Walnuts have the most phenolic compounds and antioxidant activity, followed by pecans. Then come peanuts, actually a legume. Pistachios, cashews, hazelnuts and almonds also have high levels.

We love nuts raw or roasted, but the flavors are distinctively different. For fun, have a snack tasting or cocktail tasting with two different nuts, each served both raw and toasted. We recommend starting with almonds and walnuts for a broad spectrum of flavors. Here’s how to toast nuts.

  • The health benefits of nuts and the seven healthiest nuts
  • Here’s the original article.
  •  
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    *Phenols, sometimes called phenolics, are a class of chemical compounds consisting of a hydroxyl group (—OH) bonded directly to an aromatic hydrocarbon group.
     
    †Flavonoids, called vitamin P until the early 50s, are the most important plant pigments. The highest-antioxidant foods (blueberries, cherries, pomegranate, etc.) get their deep colors from these antioxidants.

     
      

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    RECIPE: Strawberry Avocado Salad

    Don’t let summer end without making this yummy strawberry, avocado and goat cheese salad. The recipe can be a side salad or a main course.

    STRAWBERRY AVOCADO SALAD RECIPE

    Ingredients For 4 Servings

  • Fresh salad greens: mixed greens, baby spinach, whatever you like
  • 1 pint strawberries, tops removed and halved
  • 2 ripe avocados
  • 1 small sweet onion, sliced into thin rings
  • 8 ounces fresh goat cheese (chèvre) or blue cheese
  • 1 package almonds, regular (to save calories) or butter toffee glazed; or make this candied nuts recipe
  • Vinaigrette dressing (recipe)
  •  
    Preparation

    1. PEEL avocados, halve and remove pits. Slice.

     
    A delicious summer salad. Photo courtesy GimmeSomeOven.com.
    2. PLACE greens, strawberries, onions and dressing in bowl and toss well.

    3. DIVIDE mixture among 4 plates. Place avocado slices on top.

    4. CRUMBLE cheese and sprinkle salad with cheese and almonds.

     
    The blog GimmeSomeOven.com makes a similar salad with a poppyseed dressing. Check it out.

    Find more of our favorite salad recipes.

      

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    FOOD FUN: FunBites Cuts Food Into Mini Squares


    Have fun with it! Photo courtesy
    OpenSky.com.
      Typically we avoid gadgets that clutter up drawers and have limited use (mango slicer, anyone?).

    But FunBites is a new kitchen tool that cuts food into 12 perfect bite-sized squares that make food fun for kids and adults alike.

    The curved blade cutter and matching popper top pop out mini-squares of brownies and pound cake, cheese, fruit and vegetables, pancakes, sandwiches, and more.

    This little gadget makes food so much fun that even the pickiest eaters will dig in. The little squares tempt the wary to try new things.

    For kids’ recreation, you can have “make your own snack” art contests at the table.

     

    The BPA-free plastic is dishwasher safe. At $12.99, it’s a gift idea for kids and adults alike.

    Get yours at OpenSky.com.

    Then, have fun making bite-size:

  • Burgers
  • Cheese
  • Grilled Cheese, peanut butter and other
    sandwiches
  • Melon
  • Omelets
  • Pancakes, waffles, French toast
  • Pizza
  • Tofu
  •  

    What are you going to “square” first?

     
    We’re not lion: This is fun! Photo courtesy Fun Bites | Open Sky.
     
      

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    TIP OF THE DAY: Make A Watermelon Boat


    Put your fruit salad or munchies in a
    watermelon boat. Photo courtesy Old World
    Gourmet.
      Have you ever carved a watermelon basket? The simple watermelon boat shown in the photo is a charming presentation. Most people fill it with fruit salad, but you can create rows of assorted munchies: cheese cubes, crudites, fruit, salami cubes.

    While it puts some labor into Labor Day, you can carve a true work of art from a watermelon, and it’s a fun project.

    The National Watermelon Promotion Board is here to help you, with almost 60 carved watermelon designs to inspire your fruit artistry. Beyond the conventional basket filled with fruit salad, there are:

  • Animal watermelons: cat, fish, hippo, ladybug, moose owl, penguin, pig, porcupine, rabbit, robot, seal, shark, turtle, T-Rex, whale
  • Kids’ watermelons: Minion (from “Despicable Me”), pirate skull and bones, smiley face, treasure chest, Viking helmet
  •  

  • Sports watermelons: eight ball, football helmet, golf ball, race car, sailboat, surf wave
  • Summer theme watermelons: beach bucket, flip flops, flower garden, flowers,
  • Assorted fun watermelons: Angry Birds, mermaid, purse, submarine, tea pot, tiki mask
  •  
    There are more, of course, including lovely basket designs and holiday-themed watermelon boats: Christmas, Halloween, Valentine’s Day, etc.

     

    RECIPE: WATERMELON RELISH

    Take some of that watermelon flesh and rind and make yummy watermelon relish. Use it to top burgers and hot dogs, mix it with yogurt for a dip, mix it with mayonnaise for a sandwich spread.

    Ingredients

  • 2 cups watermelon rind, dark-green skin removed and white part cut in 1/3-inch dice
  • 2 tablespoons and 2 teaspoons salt, divided
  • 2½ cups water and ¾ cup water, divided
  • 1 cup sugar
  • 2 tablespoons lemon zest, finely grated
  • 2 tablespoons lemon juice
  • 1 pinch each cinnamon and cloves
  • 2 cups diced watermelon
  •  
    Watermelon relish. Photo courtesy National Watermelon Promotion Board.
     

    Preparation

    1. MIX rind with 2-1/2 cups water and 2 tablespoons salt. Let stand covered at room temperature overnight. Drain and rinse well.

    2. COMBINE in medium saucepan the sugar, 3/4 cup water, 2 teaspoons salt, the lemon zest and juice, cinnamon and cloves. Bring to a boil over medium heat. Add the rind and cook gently for about 40 minutes or until the rind is translucent and tender (do not boil hard as mixture might caramelize). When done, remove from heat and cool.

    3. MIX in the diced watermelon.

    Makes 3/4 of a quart. The watermelon relish will keep refrigerated for 4 days.
      

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    TIP OF THE DAY: Honey & Nuts Spread & Topping


    Homemade honey with nuts. Photo courtesy
    AppleTurnover.tv.
      Honey Nuts Cheerios, Chex, Shredded Wheat and Special K; honey nut peanut butter and honey-roasted nuts: Honey and nuts are a natural pairing.

    If you’ve got nuts and honey, you can take the duo one step further:

    Combine them into a delicious bread spread and dessert topping, as people in Greece, Italy and elsewhere in the Mediterranean have been doing for thousands of years.

    You can find jars of honey with nuts at stores that specialize in Greek and Italian foods, or in cheese shops. They are lovely gifts and stocking stuffers.

    RECIPE: NUTS & HONEY

    Ingredients

  • Any honey*
  • Any nuts*
  • Glass jar†
  •  
    *Quantities depend on how much you are making and the capacity of the jar(s). While the photo above is more than half nuts, think of using 2/3 honey to 1/3 nuts—or even 1/4 nuts, if you want just a little. While whole nuts look prettier, they are not as spreadable. So if your goal is to make a bread spread rather than a dessert topping, consider chopping large nuts.

    †If you’re making this for home use, you can recycle an empty jar. If it’s for a gift, look for a prettier jar.

     

    Preparation

    1. TOAST nuts in a hot, dry pan, keeping them moving until the aroma wafts up (how to toast nuts). Cool.

    2. LAYER the nuts and honey in a clean jar. The nuts may migrate to the top of the jar, but you can easily stir them prior to use.
     

    VARIATIONS

    If you like the combination, try different variations: sage honey with walnuts, orange blossom honey with almonds, and so on.

     
    Or buy a jar! Photo courtesy Moon Shine Trading Company.
     
    HOW TO ENJOY HONEY AND NUTS

  • As a bread spread
  • As a cheeses condiment
  • As a dip for pretzels, baby carrots, etc.
  • As a fruit topper
  • On ice cream and loaf cakes
  • On pancakes, waffles and French toast
  • Straight from the jar, on a spoon
  •  
    How would you use honey and nuts?
      

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