Couscous with Dried Fruits & Nuts

Simply eating a handful of nuts is going to get old sooner or later no matter how healthy you might want to be. So, having other ways to sneak a handful of nuts into your eating and fueling habits is key.

Side dishes are the perfect answer for you nut dilemma. Use bulgur wheat or couscous for this Mediterranean-inspired 'salad' packed with dried fruits, creamy feta, nuts, and, when in season, pomegranate arils. One of my favorite dishes for sure.

Walnuts have the highest alpha-lenolenic acid (ALA) and polyunsaturated fat content amongst nuts; thus, making it a great source for healthy plant-based fats and omega-3-fatty acids. However, they can also taste bitter at times..and then, nuts are omitted...don't do that!.

As an alternative, I will occasionally substitute cashews or pistachios which have a smoother, buttery and richer flavor profile along with a lower total fat content; but, unfortunately, have a significantly lower concentration of polyunsaturated fats. Just choose one!

Couscous with Dried Fruit & Nuts

Ingredients:

• 1 cup couscous
• 3-4 cups vegetable broth, hot
• 1 cup of toasted walnuts, pistachios, almonds or cashews 
• 2 oz block feta, crumbled or cubed
• 1/2 cup pomegranate arils
• 1/3 cup dried cherries
• 1/3 cup dried dates, diced
• 1/2 cup green scallions, thinly sliced
• 2 Tbls fresh mint

Dressing:

• 1 medium apple, finely diced
• 1/3 cup lemon juice
• 2-3 Tbls olive oil
• 1-2 Tbls honey
• 1/2 tsp salt

Instructions:

1. In a glass bowl, cover couscous with vegetable broth to 1/4" above the grains.
2. Let stand x 20 min. 
3. Whisk lemon juice, olive oil, honey and salt. Adjust for sweet and salt to taste.
4. Finely dice the apple and marinate in the lemon-honey vinaigrette.
5. Fluff couscous and add nuts, pomegranates, dried fruits, scallions, and feta.
6. Separate the apples from the vinaigrette and add them to the couscous.
7. Taste the salad at this point. 
8. I actually add very little of the vinaigrette because it is already so flavorful, but you decide how moist you want the salad to be.

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Go Nuts

Munchies killing your gym efforts? Is your stomach growling in between classes, but don't want junk food? Try going nuts! Yep, those crunchy, fat-laden bites can do wonders for your health in small doses while curbing your appetite.

Some quick facts about a few of the healthiest ones! Then, grab a few!

Disclaimer: 
This post pertains only to individuals who have no food, no nut, and no other serious and/or life threatening allergies.  

(Adapted from Muscle & Fitness Hers magazine)

Almonds

natural appetite suppressant

stops thinking about food

curbs the craving

anti-inflammatory

lowers cholesterol

• 164 kcal
• 6 g protein
• 6 g carbs
• 14 g fat

1. use in salads
2. snack between meals
3. Great toasted!

Walnuts

anti-inflammatory properties

counter premature aging

preserve brain functioning

high anti-oxidants

• 185 kcal
• 4 g protein
• 4 g carbs
• 18 g fat

1. Add to salads
2. Make pesto with walnuts instead of expensive pine nuts
3. Great in pasta dishes for added crunch
4. Keep a bag with you for snacking on-the-go.

Pistachios

loaded with anti-oxidants

lower "bad"cholesterol

slows you down

related to the cashew

• 159 kcal
• 6 g protein
• 8 g carbs
• 13 g fat

1. Add to fruit salad
2. Add to yoghurt
3. Perfect on their own without anything else

Go Nuts iPhone5 Case

Go (Other) Nuts

Macadamia Nuts

Cashews

Peanuts

Hazelnuts

Pecans

The Original Green Machine

Continuing on my quest to suggest easy meals that lower your grocery bill without making you eat junk food, I thought it imperative to teach you a basic recipe for pesto--The Original Green Machine--in my opinion.  There's alot of hype about kale, green juice, green monster detox, and "green everything", but none of them go on spaghetti quite like Pesto, the original green pasta sauce.

A friend gave me this recipe years ago--the nice thing is that if you don't have enough basil, add more nuts and parmesan or parsley. (On occasion I have even bulked it up with fresh spinach. Kale would be an option as well).  If you like less spice, remove a garlic clove--you decide what makes your taste buds happy.  The best part is that making pesto home-made is cheap and will give you 2-3 times the amount that a store-bought jar will cost you.

If you have leftovers, store it in a jar and put it on the sandwich you are taking to class or the library!

Equipment:
Magic Bullet-type blender

Ingredients:
2 cups basil, packed
1/2 cup parsley, chopped
1/3 cup walnuts or pine nuts (walnuts cheaper)
1-2 garlic cloves
1/3 cup parmesan cheese, grated
1/2 lemon juice, plus to taste
1/3-1/2 cup extra-virgin olive oil--this is gradually added until smooth consistently.
1/2 tsp Salt & Pepper, plus extra to taste

Instructions:
1. Wash you parsley and basil.

2. Peel garlic cloves and coarsely chop nuts.

3. Grate parmesan.
4. Add all of the ingredients except for half of the olive oil.

5. Pack everything into the blender and begin pulsing.  It may require a few stops and shaking to get everything combined.  But persist.

6. Adjust flavors as you see fit:  more cheese, more basil, more salt, more lemon, or more oil.
You should have a beautiful, silky, bright green concoction waiting for your hot pasta.  No need to heat this!

7. Get your bread or pasta ready, because you are about to have one fantastic vegetarian meal!