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Saturday, February 25, 2017

Nuts are Nutritious : Chocolate Nut Recipe included

Nuts are great for kids, however there is a large nut allergy as well so make sure that the children you offer nuts to do not have any known allergies. Nuts are natural and can be found in nature. They are packed with power. Nutrients, vitamins, minerals, antioxidants, healthy fats, protein and fiber can all be found in nuts. Children require foods like nuts to grow, develop and learn. Almonds, brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts are all nuts that can help our children. Peanuts that are actually legumes are often considered nuts and have similar nutritional compositions. You can look at it like this:

A 30g of nuts is equal to around a small handful or approximately:
30 pistachio kernels
20 almonds or hazelnuts
 15 cashews, pecans or macadamia nuts
9 or 10 brazil nuts or walnuts
4 chestnuts

for every 30g of nuts not matter what kind you eat in return you child will receive 

36% of the required vitamin E in your child's diet
13% of your child's daily fiber requirement
4g protein 
as well as 

B-group vitamins, calcium, iron, zinc, potassium and magnesium

Here is a great snack to get started. While there is a sweet side of this it gets children to enjoying nuts that will help their nutritional diet as well

1 pound almonds (raw or roasted, I had a mix of both)
1 egg white
1 teaspoon vanilla
3/4 cup granulated sugar
2 TBL cocoa powder

Mix egg white and vanilla with a  mixer until frothy.  Dump 1 pound of nuts into egg whites and mix until coated.
In a separate bowl, combine sugar and cocoa powder.  Dump sugar and cocoa powder into egg white/almond mixture and stir to combine.
Pour almonds onto cookie sheet (sprayed with cooking spray).  Cook almonds in oven at 250 degrees for 1 hour, Taking out to mix every 15 minutes.

You can offer your kids in many fun ways here are some ideas
place a trail mix in their school lunch box
toss them in a stir fry the family loves
pine nuts go well in a salad
chopped pistachios are great sprinkled over soup
use to crust a grilled cheese, chopped macadamia nuts is great for this
crushed pecans go great over low fat yogurt and fruit
walnuts are great in homemade banana bread
chopped nuts go well over oatmeal or hot breakfast cereal
use a nut spread on toast or as a sandwich filling or better yet try in celery sticks

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