Go Nuts!

You already know that they're heart healthy and that eating a small handful daily may improve your cholesterol, but that's not all they do.  Here are some of my favorites and their benefits:

Almonds  Just 1/4 cup has almost as much calcium as 1/4 cup of milk, so they may help to lower your risk of osteoporosis.  Tasty tip:  Mix almond slivers into oatmeal for crunch and flavor.

Pistachios  They are loaded with almost 310 mg of potassium per ounce.  That's more then what is in a small banana.  Potassium is crucial for nerve control and muscle function.  Tasty tip:  Add to salads for a tasty crunch.

Walnuts  Loaded with omega-3s (1/4 cup has 91 percent of the daily value) they may help boost brain function and lower your risk of inflammatory diseases like arthrtis and psoriasis.  Tasty tip:  Add to baked apples for a healthy fall treat. 
 
Soy Nuts  While technically not a nut, rosated soybeans have a similar salty crunch and healthy qualtities.  They're rich in isoflavones that may help protect your bones and heart.  Tasty tip:  Toss into homemade trail mix.

Healthy Homemade Apple Butter

As the weather starts getting cooler I can't help but want to head out to the apple orchard for some fresh picked apples and warm apple cider donuts.  Yes, I know that donuts are on the top 10 list of the worst foods you can eat but what is fall without at least one apple cider donut? 

In an effort to continue eating healthy I started looking for healthy apple treats and I came across this recipe for "Healthy Homemade Apple Butter."   

Who needs a donut when you can have homemade apple butter on a slice of warm, whole grain bread along with a steaming hot mug of coffee?

Do you have a favorite recipe for a healthy apple treat?

Grow Your Own Sprouts

Few people realize the health benefits of sprouting seeds, beans, seeds, and grains. Sprouting makes the seeds more digestible. When a seed meets water and germinates, it begins to release stored nutrients that are needed to grow a young plant, like vitamins C, E, Bs and K, precious protein and important minerals are manufactured. They enhance the dietary fiber that all seeds, legumes and whole grains provide. And all of this for less than 10 calories per cup! Sprouts pack a nutrient bang for the calorie buck.