Nuts and Seeds

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

ww biscuits

Nuts and Seeds

Nuts and seeds aren’t just for squirrels; they’re great nutrition for you, too.

These tiny kernels are packed with potent nutrients like protein (up to 9 grams per 1-ounce serving!), fiber, healthy fats, vitamins, minerals, and phytochemicals.

Research shows eating 1-2 ounces of nuts (walnuts, pecans, almonds, pistachios, macadamia nuts, Brazil nuts, hazelnuts, or cashews) or peanuts (botanically a legume, but similar in nutrition profile to nuts) daily can provide protection against heart disease, type 2 diabetes, and some types of cancer.

Nuts have also been linked to better brain function, weight control, and improved fertility.

Recipe of the Day:  Seeded Whole Wheat Biscuits

Active Preparation Time:  10 minutes

Total Preparation Time:  30 minutes

Nuts and seeds may make for a nutritious snack, but you can also use their power creatively, like in these wholesome biscuits.

There’s nothing like the aroma and flavor of a tender, flaky biscuit, hot out of the oven.

And you don’t have to miss out on whole grains, either:  each biscuit is packed with whole wheat, as well as sesame, hemp, and flaxseeds for a heart-healthy nutritional profile and a flavorful crunch.

Serve these biscuits for breakfast slathered with nut butter and fruit spread, or at lunch or dinner with a soup, chili, or bean stew.

Makes 10 servings (1 biscuit each)

1-3/4 cups whole wheat pastry flour

1 tablespoon ground flaxseeds

1 tablespoon sesame seeds

1 tablespoon hemp seeds

1 tablespoon baking powder

1/3 cup soft dairy-free margarine

3/4 cup unsweetened plain plant-based milk

*Use as many organic ingredients as possible.

1.  Preheat the oven to 375°F.

2.  Mix together the flour, flaxseeds, sesame seeds, hemp seeds, and baking powder.

3.  Cut in the margarine with a fork.

4.  Stir in the plant-based milk to form a stiff dough.

5.  Roll out onto a lightly floured surface to a 1-1/2″ thickness.

6.  Using a 2-1/2″ round cutter (or inverted drinking glass), cut out 10 biscuits.

7.  Place the biscuits on a baking sheet and bake for about 20 minutes, until lightly browned on the surface.

Variations:  Substitute finely chopped sunflower seeds or pumpkin seeds for the sesame seeds.  For a gluten-free version, substitute a gluten-free flour blend (e.g., Bob’s Red Mill or King Arthur Flour) for the whole wheat pastry flour and check that all other ingredients are gluten-free.

Per serving:  120 calories, 5 g total fat (1 g saturated), 95 mg sodium, 16 g total carbohydrates (0 g sugar), 3 g fiber, 4 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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us 05-11

Dick and Lenay


from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.

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