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Cheryl Tallman is the founder of Fresh Baby (www.FreshBaby.com). For more than 10 years, Fresh Baby helped has helped parents foster their children.s healthy eating habits and proactively respond to the childhood obesity epidemic that plagues our nation. Cheryl is the author and designer of the company's award-winning cookbooks and nutrition education products that support many stages of family life including: pregnancy, breastfeeding, introducing solid foods, and feeding toddlers, preschoolers and school-aged children.

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Fresh Ideas for Healthy Living

 
by Cheryl Tallman, Healthy Eating

 
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Almonds have been around for a long time. They are mentioned in the Bible, and were a prized ingredient in breads served to Egyptian pharaohs. It is believed that almonds originated in China and Central Asia. Early explorers traveling the Silk Road between Asia and the Mediterranean snacked on almonds. Before long, almond trees flourished in the Mediterranean, especially in Spain and Italy.

Almonds, Nutrition, history and recipesIn the mid-1700's, the almond tree arrived in the California from Spain, compliments of the Franciscan Friars. Today, California is the only place in North America where almonds are grown commercially.

The almond is one of the most versatile nuts in the world. We eat many varieties in many diverse forms. Almonds are delicious alone as a nutritious snack and a great addition to many dishes. Almonds have the highest protein content of any nut. They (along with all nuts) are placed in the meat group of the Food Guide Pyramid because of their protein content. Ounce for ounce, they are one of the best plant sources of protein and contain no cholesterol.

Almonds are rich in minerals, magnesium, potassium, phosphorous and especially high in calcium. Almonds are high in mono-unsaturated fat which helps to lower cholesterol, especially the bad cholesterol (LDL). Almonds contain a high degree of oleic acid, which is believed to be the ingredient in olive oil that protects against heart disease.

Age to introduce: over 12 months (finely ground).

Note: All nuts, whole and chopped, are a choking hazard and should be introduced between 2- 3 years old. The nut allergy is becoming more common, and in some cases is fatal. Children with asthma or a family history of asthma, eczema, and hay fever are at a higher risk. In these situations, we suggest that you consult your family physician before you introduce any nuts or seeds into your child's diets.

At the market:
Almonds are sold in the shell, but are also available in many different shelled forms - whole, slivered, blanched, chopped, flavored, etc. You can also buy almond butter (a delicious substitute to peanut butter) and almond flour, often used by pastry chefs.

Storage and ripening:
Refrigerate or freeze. Shelled nuts should be stored in an airtight container. They stay fresh for 3-4 months in the refrigerator and up to one year in the freezer.

Here are a few easy ideas to add almonds in your meals:
• Combine an assortment of whole almonds and other nuts with fresh-cut fruits and cheese slices for festive appetizer or dessert platter.
• For the flavor of fall, sprinkle baked squash, sweet potatoes or apples with chopped almonds.
• Sprinkle slivered almonds and mandarin oranges on a summer green salad.
• Sprinkle hot cereal with chopped almonds or add them to pancake, waffle, cookie, cake, quick bread and muffin batters.
• Stuff pita bread with a mixture of cream cheese, chopped almonds, apple, banana and pineapple chunks and raisins. This makes a great lunch or after school snack.
• For a Middle Eastern spin on plain rice pilaf toss a ½ cup chopped dates and a ½ cup of chopped almonds to the rice pilaf just before serving. It's a perfect taste with BBQ pork, chicken or Tofu.

Nectarine and Almond Gratin

Ingredients:
• 1 T butter, cut into small pieces, plus an additional teaspoon
• 5 Tbsp sugar
• 1 Egg
• 1/4 cup milk
• 1/4 cup flour
• 1/8 tsp. salt
• 2 cups thinly-sliced nectarines**
• 2 Tbsp finely chopped or ground almonds
• **If nectarines are not available, you can substitute 2 cups thinly-sliced, peeled, baking apples (Golden Delicious, Ida Red, Honeycrisp)

Directions:
Preheat an oven to 425 degrees F. Using 1 teaspoon of the butter, grease an 8- or 9-inch shallow baking dish, then sprinkle it with 1 tablespoon of the sugar. Arrange the apples evenly in the dish. In a bowl, whisk together the egg, milk, 1 tablespoon of the sugar, and the salt. When well mixed, gradually whisk in the flour. The ...    Continue



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