Spinach, strawberries, almonds and feta...

I visited my brother few weeks back for a completely carefree vacation in Washington state where organic baby spinach and strawberries were in season! I know these are not in season in Lebanon right now, but I find it hard not to share this recipe especially that it's super easy to make, it's absolutely refreshing and I've been meaning to try it ever since I saw a similar salad up on Foodess.

What you need to have:

For the salad

• 150 grams baby spinach, rinsed, dried and cut into bite-size pieces
• 150 grams strawberries - cleaned, hulled and sliced
• 75 grams almonds - roasted, unsalted and chopped
• 100 grams feta cheese, crumbled or diced

Fro the dressing (all Jazmin's idea, and it fits the strawberry spinach blend perfectly!)

• 2 tbsp extra virgin olive oil
• 1 tbsp white wine vinegar
• 1 tbsp mustard, whole grain Dijon
• 1 lemon, juice with pulp
• 1 clove of garlic, finely grated
• 1 small shallot, finely grated
• 1 tsp of salt
• 1/2 tsp of black pepper

What you gotta do:

• Mix the spinach and the strawberries together. Set them aside while you prepare the dressing.
• Then whisk all the dressing's ingredients altogether. I actually shook them inside a tightly closed jar, so they turned out pretty creamy and well blended.
• Drizzle the dressing on top of the salad and mix.
  Make sure not to add the dressing, unless everyone is prepared to start eating as the white vinegar will wilt the spinach if left for a long time.
• Sprinkle the chopped roasted almonds and the crumbled feta on top of the salad, and please be generous. If you tend to be stingy, set aside 2 tiny bowls, one for feta and one for the almonds, just in case anyone wants to add some more.

And voila...

Pungent, tarty and refreshing for the taste buds!

Needless to say, the salad was a hit, the extra almonds and feta were much appreciated, summer was good and my trip was both relaxing and active at the same time. I took a photo of how my most relaxing day looked like at Lake Union's westernmost point in Freemont.

Statue of Peace Leader, Sri Chinmoy at Lake Union

Creamy Chocolate Mousse Pie for our Happy 3-Year Blog-aversay!

It's our blog's 3rd year anniversary today! And what better way than to celebrate this day with some luscious creamy chocolate mousse!

I'm a huge advocate of real whole food - the less processed crap, the better. In the same time, I try to avoid meats and dairy as much as I can, more like what a flexitarian would do. So you see, it's kind of hard not to fall in love with plant-powered cook books. Therefore, I recently got a new book by Dreena Burton called "Let them eat Vegan!". Now you might say how creative one can be with recipes based on plant food sources only, something my colleagues consistently nag about, but long story short, it is one of the most delicious cookbooks I have ever added to my library! Dreena has some surprisingly good gluten-free /meat-free/ dairy-free/ refined sugar-free deliciousness in this cook book and boy can't I wait to try her recipes one after the other! You don't really have to be a 100% vegan to actually enjoy the her recipes; you just have to have a sense of adventure, be open to uncommon food combinations and to let go of all the meats, dairy and refined sugar one meal at a time.

Anyhoo, given that I am a chocolate fan, I picked the Raw Chocolate Dream Mousse Pie (page 245) to celebrate my 3rd year blog-aversay. It was good a choice. A really good one.

Ingredients

For the nutty crunchy crust

• Almonds, raw - 1 cup
• Walnuts, raw - 3/4 cup
• Dates, pitted - 3/4 cup
• Cocoa powder, raw and unsweetened - 2 tbsp
• Salt - 1/4 tsp
• Nutmeg, freshly ground - 1/4 tsp
• Vanilla, pure extract - 1/2 tsp

For the smooth yum creamy filling

• Avocados, ripe - 1 cup (equivalent to 1.5-2 medium avocados, they're in season now so go for it)
• Cashew, raw and soaked one day ahead - 1/2 cup
• Nut/ Rice milk - 1/2 cup
• Dates, pitted - 1/2 cup
• Honey/agave syrup - 1/4 cup
• Cocoa powder, raw and unsweetened - 1/3 cup
• Vanilla, pure extract - 1 tsp
• Salt - 1/8 tsp

Method of preparation

For the crust, it all depends on your food processor. My mom's processor is huge and heavy duty so I pulsed all the ingredients together. However, if your food processor is a small cuty pie, start with pulsing the almonds into a fine crumbly texture and then add the rest of the ingredients. Keep on pulsing till you get a sticky mixture. You might need to stop once in a while to scrape the ingredients down and if the mixture does not hold together when pressed with your fingers, you might want to add in a date or two.
After getting the crumbly texture you desire, you can transfer the crust to a pie plate or small cups (you know, for portion control and because I'm messy when cutting pie). You gotta press them lightly with your fingers to get them to stick together, exactly like what you'd do to any kind of crust. Don't worry, they'll stick together just fine!

For the creamy mousse, place all the ingredients in the food processor and puree on a medium-high speed until you get a creamy texture. I had to stop, scrape down the puree and mix it up several times before I got the creamy texture I wanted.

After all was pulsed, I just poured the filling into my cups (or your pie plate) over the crusts. This recipe yielded 8 cups (servings) of creamy chocolate mousse pie, so I placed half in the fridge and half in the freezer for couple of hours, just to know which gave a tastier texture. My sister loved the fridge version while I adored the icy texture from the freezer, so turns out, both are just as good! I topped mine with pomegranates but you can add some fresh strawberries, kiwi, orange zest, cinnamon, cocoa powder, chili, mint, coconut flakes... whatever taste you crave for with chocolate!

So, it turned out to be a happy delicious creamy [of course chocolatey]
3-year Blog-aversary! 

Next Sunday: Shall I Go Cherry-Picking or Biking from Nakoura to Tyr?

I usually go hiking on Sundays! Not only is it considered a good workout for at least 4 hours on a weekend while connecting with the green, sun, birds, flies and butterflies around, but it's also a breath of fresh air from all the work, noise, cars, cities and pollution. It is quite rare that I skip a Sunday hike, unless it's heavily raining during winter, but when summer is here, some events just tingle my interest!

So this coming weekend, the 16th of June, I'm lost. It's basically a day with friends and/or family. Last Saturday was kinda easy: Morning run followed by Souk El Tayeb's market & lunch and then an afternoon swim.

I have visited Souk El Tayeb's Saturday's market few times now as well as their authentic Lebanese restaurant, Tawlet, and I must admit that is full of fresh deliciousness from home-made jams, labne balls immersed in olive oil, Lebanese pantry, pickled olives with almonds, home-made cakes to rose water and organic fresh fruit and vegetables... you name it! And what I admire the most is that all the food has this 'teta-has-been-here' feel in them!

You'll find the freshest organic fruit and vegetables

Some seriously appealing radishes

All kinds of greens from Swiss chard, spinach, scallions, mint, parsley, coriander... I love those!

Of course, delicious red cherries

Home-made cakes - This lady, Nada Saber, has some good brownies!

And my favorite, Coara's whole-wheat wild green pies!

So the point is, Souk El Tayeb is known for its seasonal events that support Lebanese produce from olive oil tasting, tabboule day, apple picking, to figs from Kfour...

And this coming Sunday, it's cherry picking time!

Cherries are one my favorite tarty fruits and they are in season around this time of year in Lebanon! So this upcoming Sunday, 16th of June, I can be hiking, rappelling and cherry picking all while enjoying some Lebanese dabke and having traditional Lebanese food. Best part is that this event includes both eating good food and physical activity in nature. This way I'll have my cake and eat it too!

.................................

On the other hand, though it's the first time I hear about SPACE Outdoor, their biking and swimming trip seems to interest me a lot! My friend forwarded me this poster and I was hooked. Cycling along Naqoura's sky-blue beaches, touring Tyr with its phenomenal culture and then relaxing on warm [clean] sand beaches while enjoying some entertainment games! Looks like a winner trip to me, if only I wasn't lost on which to choose!

So what would you go for??

Slow Food Beirut's Earth Market - Authentic Traditional Lebanese Food in the Heart of Beirut!

After visiting Furn El Sabaya just couple of days ago, the ladies enlightened me about a market they join every Tuesday in Hamra, Lebanon in which they sell their home made goodies. Therefore, not to be missing on the action of real authentic Lebanese food prepared from scratch, I had to visit this Slow food Beirut - Earth Market (Souk El Ard)!

Turns out the market is totally worth it!!
I met with Chirine, the coordinator of Souk El Ard, and asked her about the concept and mission behind this weekly market 
>> Souk El Ard is an activity organized by Slow Food Beirut, a non-profit Non-Governmental Organization (NGO) branched from the International NGO, Slow Food, that has been founded in Italy in 1989 opposing the 'fast-food' lifestyle and supporting 'slow-food' instead. Slow Food now encompasses more than 150 countries with over 100,000 working to ensure slow authentic food does not go unseen! Slow food organizes similar Earth Markets in different countries and aims to serve 'Good, Clean and Fair Food'. 

• 'Good' - Authentic, diversified, fresh, and artisan local food products preserving the countries' culinary heritage
• 'Clean' - Organic food, free from genetically modified organisms and pesticides that does not harm the environment, animals and humans
• 'Fair' - Fair trade for small-scale agriculture and producers with sustainable approaches to fishing and farming as well as ensuring accessible prices for consumers

Slow Food supports local farmers and producers by organizing educational programs about sustainable diets, farming, fishing, GMOs, slow fish, as well as local markets in which those producers sell their own home made produce. The founder of Slow Food has also founded the first university, University of Gastronomic Sciences, in which one can study links between food and cultures

So bottom line, ou have to check what this market has to offer.
My friends and I actually got (here goes the list): 

• For lunch: Purslane pies (fatayer), spinach pies, wild green pies, pumpkin kebbe, wild thyme and cheese pie, vegetarian stuffed cabbage leaves
• For dessert: Sugar-less carrot cake and sugar-less chocolate & orange cupcakes
• Beverages: Water and freshly squeezed orange juice
• To take home: More greens fatayer (for the family), pumpkin kebbe, organic carrots, organic zucchini, preserved vine leaves, thyme with sumac, sesame and sunflower seeds, eggplant compote (my dad loves those) and best part of it all, my new baby basil plant

Baked dandelion, purslane, wild thyme and spinach fatayer made with whole wheat

Furn El Sabaya's Mouwaraqa along with their healthy chocolate cupcakes,
orange cupcakes and carrot cake

I wish I had taken a 'hotter' version of this photo, but this one must go up!
In the market, you can actually find Lebanese and Armenian home made lunch meals which you can have right away or take home such as baba gahnouj with sprinked pomegranates, swiss chard (dlou3 sele2) & tahini, dandelion (hendbe) with chickpeas, fresh fava beans (foul) & tomato sauce, stuffed cabbage leaves (me7she malfouf) and the list goes on! So if you are craving your mom/teta's cooking, thank me later!

Em Ali's live saj (flat bread), preparing manakich with rocka & cheese , wild thyme & labne, kechek, labne with hot sauce, thyme with assorted veggies or cheese - with someone actually chopping the food in the background, preparing everything fresh!

Beans, thyme, sumac & sesame fix, kechek, bulgur, rice, wheat, sesame, sumac, flax seeds, herbal teas...

Home made sweets, maamoul, marzipan, biscuits and cookies

Different authentic honey wax and honey flavors too!

A seriously delicious set of nut butters (cashew, peanut, walnut, almond and hazelnut)
as well as sesame paste

Freshly picked wild greens (ors 3anne, orra, wild dandelion, wild mint...) with Lebanese moune (pantry) of preserved marmalades, tomato paste, olives, olive oil, strained yogurt & olive oil, vinegar, vine leaves, plum preserve, gherkins, pickles, just to name a few

A huge variety of seasonal organic fruit & veggies

Best part of it all, I got my new baby organic basil plant. The farmer there taught me how to actually take care of it, water it with details on needed sunshine/shade hours and on how to properly pick the basil leaves to incorporate in dishes such as pasta, pizza... Yum (will keep you posted on this one!)

So you see, this market is playing a crucial role in preserving authentic and traditional Lebanese pantry, produce and dishes and it has an invaluable importance in helping local farmers keep doing what they love to do while profiting from their small-scale businesses. 
In fact, anyone who believes in slow food, their vision and their objectives can join the Slow Food Beirut movement for 10,000LL (almost 7 USD/year). Members can be both dormant and active supporters - You can contact the events' coordinator Chirine Alayan at chirine.alayan@hotmail.com or 70944308.

I see this market is a win-win situation for both producers and consumers, especially that I love our authentic traditional Lebanese food as well as the healthy and diverse nutrition it has to offer! In addition, the fact that this market is in the heart of Hamra from 8 am till 2 pm, students and employees walking by can actually make benefit of the healthy deliciousness as well! I am sure this won't be my last visit, I already know what I'll have the next time I'm there.

Slow Food Beirut Blog
Slow Food Beirut Facebook Page
Earth Market's Facebook Page

Healthy Ice Cream - Strawberry, Cashew or Chocolate Flavor?

I'm still munching on healthy snacks this may and this time it was ice cream time.

I looked up healthy ice cream recipes and found a one-ingredient ice cream only made from bananas! This was intriguing to try as it was totally healthy and I get to have my snack and fruit serving in the same time, win-win!

So the whole process is easy and it can be mixed up with different flavors, with one base of course - bananas. Therefore, I decided to have mine chocolate flavored, my sis wanted strawberry ice cream and my friend wanted his plain with cashews chops.

Ingredients
For 3 servings, each with a different flavor

• 6 medium bananas
• 2 teaspoons of pure vanilla extract
• 4 tablespoons liquid unsweetened milk (I went for unsweetened rice milk)
• 2 teaspoons unsweetened cocoa powder
• 6 frozen strawberries
• 8 raw unsalted cashews

Instructions

Chop bananas into coins and freeze
those little babies

Banana ice cream base

• Start by chopping all the bananas into small coins and freeze them for few hours (I froze mine for 5 hours).
• When your bananas are frozen, toss the 6 of them into your food processor, add 2 teaspoons of pure vanilla extract, add 4 tablespoons of rice milk and blend till you get a smooth creamy texture. This should probably take just a few minutes!
  >> Now we have our ice cream base which I divided into 3, given that we each wanted a different flavor.

Cashew chops with plain
banana ice cream

For a plain ice cream with cashew chops

• Slightly grind the cashews into tiny chops.
• Mix them with 1 banana ice cream serving.
  * Any kind of nut/nut butter can be mixed with the banana ice cream: cashew, almonds, peanuts, walnuts, hazelnuts, coconut flakes/chops - You name it! 

Strawberry banana flavor

For a strawberry flavored ice cream

• Get 6 fresh strawberries, wash, chop and freeze them for 2-3 hours.
• Once frozen, blend them pretty well with your base banana ice cream and garnish with some fresh strawberries.
  * Any kind of fruit can be tossed in here as well! Raspberry, blackberries, mango, kiwi, lemon, apricots - I mean summer is here and the fruit season is about to bloom.

And my favorite, chocolate!

For a chocolate flavored ice cream

• Mix the plain banana ice cream with 2 teaspoons of unsweetened cocoa powder and that's it! This was my favorite by the way!
  * You can also mix your base with instant coffee powder or cinnamon as well.

And after preparing your flavored banana ice cream >> Freeze for few hours till solid. All flavors are easy, healthy and icy - perfect for a summer treat!

My Healthy Homemade Peanut Butter

I assume they mean something extraordinary,
especially that the brain creates new neural pathways with new experiences!
However, cooking new (easy) recipes and exploring the healthier side of snacks are on my to-do list.

Still 'revolting for food' with the Food Revolution Day coming up on the 17th of May, I'm creating my own homemade peanut butter for the first time! 

I love peanut butter, it's delicious, creamy, nutty and in the same time a healthy snack! Of course, it's caloric dense but in the same so rich in nutrients! Peanuts provide you with the good kinda fat, monounsaturated ones, along with minerals (copper, magnesium, manganese, iron), vitamins (E, B6, folate, niacin) and antioxidants (p-coumaric acid & resveratrol).

Sugar and hydrogenated vegetable
oil are major ingredients in
commercial peanut butter!

It has been a while since I last had peanut butter so I went shopping! Nevertheless while shopping for peanut butter, I couldn't help but notice most were super processed with hydrogenated fats and sugars. 

So I decided to make my own. Turns out, the 'recipe' is super easy. I got raw unsalted peanuts, dry roasted them in the oven, blended them and voila. It's really this simple! The whole process took around 20 minutes tops. 

Ingredients

• 400 grams raw peanuts (depending on how much you want to make)
• A pinch of salt, honey, molasses or unsweetened cocoa powder, if desired

Instructions

• Spread the raw peanuts evenly in a pan and roast in your oven for around 8 minutes. Stir the mix mid-way. You can make the butter with raw peanuts, but roasting really enhances the flavor!
• Blend the roasted nuts in your food processor (Steps 2 through 8) for 10 to 12 minutes.
  > Make sure not to blend them for straight 12 minutes, it might burn your food processor;s motor. 1-2 minutes per spin will do.
  > Don't worry about adding any extra oil. Once crushed, the peanuts release their own oils, softening the blend.
  > After every spin, briefly scrap down the mix with a spoon.
• I wanted mine crunchy so I took few tablespoons from step 3 and mixed them with the final peanut butter product (Step 9).
• I added a pinch of salt throughout the whole process. I don't like mine sweet so I didn't have to add any honey. So this depends on your taste buds!
• Place your healthy peanut butter in a container and refrigerate. Now note that given its natural peanut butter with no emulsifiers, you will notice that the oil will slightly separate to the top when stored. Just stir it a bit before use.

So my healthy May after-workout snack was peanut butter with bananas and crushed hazelnuts. Quick, easy, satisfies my cravings and healthy!

My next butter, probably next month, will be cashews butter, rich and creamy!

Cheese Burgers Fight Cancer - Yeah Right!

I went into a burger store yesterday, only to find them hanging this cut magazine article beautifully framed on their wall!

At first, you would be like YEY! But NO.

So what the writers of this article did is:

• They linked a study that showed that Menaquinone, a type of vitamin K, can aid the body in preventing tumor development and decrease 28 % of cancer mortality. 
• Then they continued to suggest that since menaquinone is found in red meat (as well as frankfurters, salami, pepperoni, pork meat, cream cheese, chicken, corndogs, KFC chicken and so forth)
  >> THEN consequently your burger is "your weapon of choice" against cancer!
• They continue to advise that you can have their lovely red wine to help 'steer' your body against cancer

These simply are incomplete scientific facts.

It's like suggesting that because chocolate contains cocoa [which has antioxidant capacity] then you can go for chocolate to fight off unwanted cell mutations and cancer!

So let's state some "Red meat VS. Cancer" updates:

• Consumption of red meat is association with an increased risk of mortality, cardiovascular diseases and cancer - JAMA International Medicine
• Having red meat [like beef, pork, lamb and hamburgers] increased the chances of premature death by 13 % - Harvard Health Publications
• Dietary proteins and dietary iron in red meat are linked to an increased risk of bladder cancer - Science Daily
• Consumption of processed meats increased premature death by 44 % - Medlineplus
• Eating lots of red meat will increase the risk of kidney cancer - Reuters
• Increased risk of prostate cancer as well - Oxford Journals [Red meat is on a roll here!]
• Ovarian and Uterine Cancer as well - American Cancer Society
• Another increase in 12-17% of colorectal cancer! - CEBP Journals and another study shows an increase of 20 % of colon cancer - Harvard Health Publications
• And a possible increase in Stroke and CVD on another note - American Heart Association Journals

And yet the meat industry, particularly Janet Riley from the American Meat Institute, suggests that all these studies are just "statistical noise". The "Meat and Livestock Association" also believe that all this fuss about meat is unnecessary. It's weird how consistent this noise seems to be! 

Of course, adapting an unhealthy lifestyle is a major factor in cancer and premature death risk. Having a "Western" lifestyle, junk food, processed food, refined sugar, high intake of alcohol, low intake of fruits, veggies and fiber along with detrimental behavioral factors like low physical activity, smoking and obesity will definitely affect your cancer risk.

Bottom Line: 

Swapping red meat with another source of protein is best advised to reduce your risk of early death - Cancer Research UK! You can check here what the American Cancer Society advises to cut down your cancer risk for red meat is ONE factor among many - but still a controllable & changeable risk factor for that matter given that 43 % of deaths associated with red meat can be prevented by cutting it down!
If you wish to have your red meat burger once in a while, make sure the meat is not fried, even pan-fried, nor chargrilled. Broiling, baking or poaching meats is the safest!

So, having more red-meat free days is a must! Have plant based protein sources like beans, legumes, & nuts as well as fish, chicken and low fat dairy would still be a better bet for you than any red meat [beef, pork, lamb] and processed meat! - Harvard Health Publications

Healthy Green Fig Jam!

It's figs season now in Lebanon and we all know how moms and tetas rush to turn seasonal fruits into jams. Commonly jams are made with sugar, half-half. However, I found this recipe made 100 % from fruit!

Illustration by Rodrigue Harb - Left Hand Red Nose

It tastes yum, especially with walnuts and tahina! However, keep in mind that since sugar is not actually added to this recipe, its storage and expiry date are definitely different. You can store these fresh fig jam jars in a cool dry place up to one year, if still intact. Now once you open them, you better eat them in couple of days tops and store the jar in the fridge meanwhile. This is why go for smaller cuty-pie jars, you'll practice portion control!

Excess Fruit Intake - Is it Okay?

Summer time in Lebanon is known for all the fruits in the world, coming to season all together in the same time! I have literally seen all these fruits offered wherever I went just this past week! From loquats, blackberries, green plums, apricots, cherries, strawberries, cantaloupes, watermelons, peaches, plums and [I'm sure] soon to pomegranates and grapes, I have seen them all!

But is there such a thing as too much fruit intake?

Fruits are considered healthy snacks, and yes, they definitely are. They are high in fibers, high in water and nutrient rich - compared to any other kind of snack you might take [not veggies, though]. Nevertheless, excess intake of fruit is not recommended. 

For adults, an average of 2 servings per day of fruits [fruit recommendations & what 1 serving of fruit actually is] is only what you need!

But why?

Fruits contain fructose and truth is, our bodies cannot tolerate excess amounts of fructose - 25 grams is our limit. When we eat sugar, our bodies' response is to secrete the hormone insulin, which enables the absorption of this sugar into your cells. Consequently, this sends the brain that you've had enough, and now it's now to stop eating > thus reducing your appetite!

This cue that you are full is bypassed with foods rich in fructose. Fructose does not trigger this insulin response so your brain doesn't get the message to stop!

Of course, foods with high corn fructose syrup (HCFS) [fizzy drinks, sodas, candies, cereals, syrups, desserts] are way worse than fructose from fresh fruits. But this does not mean that if fruits are considered healthy, then they're free food!

If you are eating fruits (unconsciously in excess/more than what you burn), this might increase your appetite such that you will ask for more food! Focus on balancing your entire diet and watch out because fruits are everywhere and we tend to overeat them!, So even fruits that are considered healthy should be taken in moderation, best in their fresh form!

Yansoun w Joz!

During this cold in Lebanon, I love to curl up with a warm drink! Today I went for a cup of an after infusion of anise with some raw walnuts on the side, it's actually my dad's favorite.

I just took 1 teaspoon of yansoun seeds, slightly crushed them to release their volatile oils and boiled them in water for 5 minutes. Antonio Tahhan preferred to have his anise with a man2ouche on the side; nevertheless, you can check here how he prepared his anise infusion a la Libanaise!

Anise benefits

Not only is it sweet with no sugar at all, it's absolutely warming! 

• Anise seeds have antioxidant effects, according to a 2007 study published in the journal "Food Chemistry". Its powder and extract exhibit significant antioxidant activity, with at least 25 antioxidants such as flavonoids like quercetin, and cumarins !
• Anise active compound, anthole, has been found to be antifungal and antimicrobial.
• The seeds contain vitamin C, B1, B2 as well as iron, potassium, sulfur and phosphorus. They also have galactogenic properties to induce milk production in breastfeeding women.
• Anise seeds have been used to relief indigestion, colic, gases, abdominal cramps and nausea. However, in Lebanon, it is quite the tradition to boil anise seeds and add them with infant formulas to help in relieving infants' colic. But it's not the wisest decision - anise infusions cannot be filtered properly by infants' kidneys and thus it is advised to let go such 'tradition'.
• As for anise oils (not its seeds), they may work as an expectorant, helping to cough up of mucus in conditions like asthma, bronchitis and the common cold. Keep in mind that when using anise oils, large quantities may cause nausea and vomiting, seizures and even pulmonary edema so don't go buying oils and using them on your own. Always consult your health care provider!

As for walnuts

• Walnuts are 62% fat, mainly polyunsaturated fatty acids, such as linoleic acid (omega 6) and linolenic acid (omega 3). Omega 3 is known for its ability to aid in reducing cholesterol levels in the blood, preventing formation of clots and reducing inflammatory processes. Actually, walnuts is one of the best vegetable sources of omega 3, along with canola oil!
• Walnuts are also a good source of proteins, more than peanuts but the same as almonds. They may lack some essential amino acids, but when combined with whole grains, it's a complete source of proteins.
• Walnuts are also a good source of vitamin B1 (thiamin) that is necessary for the function of the heart and stability of the nervous system and especially B 6 (pyridoxine) that is involved red blood cell production and proper brain functioning! This is why walnuts have been associated with helping in coronary heart diseases and disorders of the nervous system.
• As for minerals, walnuts are rich in phosphorus and potassium, while being low in sodium -  a great combination for promoting heart health. They also contain magnesium, iron, calcium, zinc, copper and manganese, an absolutely rich cocktail!
• Walnuts are the nuts with the highest caloric content, due to their high fat (oil) content. In fact, ONE walnut (with 2 halves) contains 26 calories! This is why just don't place the whole walnuts bag in front of you, it's very easy to overeat. Just place a small handful of nuts on the side of your cup and enjoy!

Anise as antioxidant

Anise as antifungal and antimicrobial

Walnuts.org 

Walnuts facts 

Pumpkins this Halloween!

Yesterday I was intrigued to buy me some pumpkin to carve! You see them everywhere during Halloween but I actually never carved one myself, especially that it's not a tradition in Lebanon. However, it is sure gaining some popularity so why not have some fun!

I googled how to carve a pumpkin and got this step by step carving technique, it was pretty helpful and I have to admit, it turned out to be a fun - and not sooo messy - activity! 

My sister with our masterpiece
and a weird spooky ghost that
came out of nowhere!

It may be said that the remarkable nutritional value of the orange-yellowish pulp of the pumpkin is due in part to its composition, but also for what it does not contain! Pumpkins are among the lowest of any foods in fat and sodium! The nutrient content of a pumpkin is quite low - 6 % carbs, 1 % proteins and virtually no fat! However, it stands out for its fiber content which increase satiety and its richness in beta-carotene (provitamin A), vitamin C, vitamin E and minerals such as potassium, phosphorus and calcium. All these give pumpkins - no matter what their shades of yellow or orange is - their ability to aid in regulating blood pressure and coronary heart disease, to act as a laxative as well as a mild diuretic.

As for pumpkin seeds, which mom is currently sun-drying them, they are one of the most nutritious and flavorful seeds! They are a good source of beta carotene, vitamin K, omega 3 and minerals like magnesium and manganese, zinc and copper.

So over all, pumpkins are not just a pretty face - they can be nutritious as well! Vegetarian pumpkin kebbe, a dish made from pumpkin, bulgur and stuffed with swiss chard or spinach from Chicho's kitchen is my all time favorite! There's also my teta's favorite: pumpkin kebbe stuffed with labne or feta which I got from The Food Blog!