Trick or Treat with Peanuts

When witches go riding,
and black cats are seen,
the moon laughs and whispers,
‘tis near Halloween.

Rather than give out too many sweets this Halloween why not try some healthy peanut butter treats? Use a pure, raw, organic, peanut butter.

Peanuts are actually legumes, like beans and peas, and not nuts. They are very nutritious, containing a complete protein and are high in polyunsaturated and mono-unsaturated oils. Peanuts also contain dietary fibre, manganese, vitamin E, niacin (B3), pantothenic acid (B5), folic acid (folate), tryptophan, copper and silicon.

Health wise peanuts are one of the best snack foods. Only one ounce of peanuts contains as much as 70mgs of Resveratrol which is said to protect against atherosclerosis by preventing the oxidation of the LDL cholesterol causing plaque build up in arteries. Chicago Health and Ageing Project, did a study on niacin-rich foods such as peanuts and found they can lower the risk of developing Alzheimer’s disease. Eating peanuts can also boost your antioxidant intake.

Note: Approximately 2% of the population are allergic to peanuts. So be cautious when giving to children for the first time. They are also high in calories/kilojoules so eat sparingly if on a weight-loss diet.

***********

Halloween Links

The Official Guide to Vegan Halloween Candy
Vegan Halloween Treats
Vegan Halloween : Tricks and Treats
Summoning the Spirit of Vegan Halloween
Martha Stewart Halloween Central
What to do with Pumpkin Seeds
Pumpkins for Halloween

***********

Halloween Peanut Butter Recipes

Spiders
From VegWeb Halloween Recipes

200 gms / 7-8 ozs cooking chocolate (dairy-free)
100 gms plain fried noodles
1 tbsp of crunchy peanut butter

Melt chocolate and peanut butter together. Add noodles and stir until noodles are covered in chocolate. Put teaspoons full of the mixture on a tray. Put in fridge until set (about 15 minutes). Serves: 30


Easy Vegan Peanut Butter Fudge
From AllRecipes

3/4 cup / 170gms vegan margarine
1 cup / 260gms peanut butter
3 2/3 cups / 460gms confectioners' sugar

Lightly grease a 9"x9" / 23cmx23cm baking dish. In a saucepan over low heat, melt margarine. Remove from heat and stir in peanut butter until smooth. Stir in confectioners' sugar, a little at a time, until well blended. Pat into prepared pan and chill until firm. Cut into squares. Serves 24.
Flawless Fudge Advice : Once the fudge reaches soft-ball stage 240F / 115C, do not stir it or even shake the pan until it has cooled to about 110F / 43C. When pouring the fudge from the saucepan to the serving pan, don't scrape the sides or bottom of saucepan or you may introduce unwanted sugar crystals into your finished fudge.

Health Fudge (RAW)
From 100HealthyRawSnacks

½ cup walnuts or almonds
½ cup raisins
½ cup dates
1 cup sunflower seeds
1 cup peanut butter
½ cup carob/cocoa powder
½ cup sesame seeds
½ cup desiccated coconut

Place nuts in a food processor and process until coarsely chopped, add dates and raisins and blend until smooth. Add all other ingredients and blend until well combined Press into dish or pan and chill, covered for several hours to harden. Cut into squares.


Peanut Butter Rice Krispie Treats
From HealthDiaries

1 cup organic brown sugar
1 cup brown rice syrup
1 cup pure natural peanut butter (no added oils or corn sysrup)
7 cups puffed organic brown rice cereal

Combine sugar and brown rice syrup in saucepan and bring to a near boil while stirring often. Continue stirring until sugar dissolves. Remove from heat. Add peanut butter and mix well. Add puffed rice and mix well. Press the mixture into a greased pan and put in the fridge for several hours to cool and harden. If you want it to harden faster, stick it in the freezer for about an hour. Cut into squares and enjoy!


Peanut Butter Oatmeal Cookies
From Big Oven
Fantastically soft cookies bursting with peanut buttery goodness!

6ozs / 170gms silken FIRM tofu
1/2 cup unsweetened apple sauce
1/2 cup canola oil
1/4 cup soy milk
1 1/2 cups smooth peanut butter
2/3 cup brown sugar
4 tsps molasses
2 tsps vanilla
3 cups quick cook oats
2 cups whole wheat pastry flour
2 tsps baking soda
1 tsp salt
1/2 tsp cinnamon

In a medium bowl mix flour, oats, soda, salt and cinnamon. In a large bowl, cream peanut butter and sugar. In a blender or food processor crumble tofu, add apple sauce, oil and soy milk. Whiz until smooth. Add to the p/b - sugar mix. Beat in molasses and vanilla. Fold in oat/flour mix. Drop onto ungreased cookie sheet and flatten slightly. Bake 350* for 15-17 minutes. Let cool for 5 minutes before moving off cookie sheet. Cool completely and store in an air tight container. Yield: 45 Servings

Technorati: halloween trick or treat vegan diet halloween recipes vegan halloween links

Tasty, yes tasty, Brussels Sprouts!

Love them or hate them, Brussels sprouts are good for you and if cooked properly can be very tasty! Like cabbage and broccoli they belong to the Brassica family. They are thought to be native to Belgium, specifically to a region near Brussels, hence their name. Brussels sprouts are generally available all year round but are at their best from Autumn through to Spring especially when there is a light frost.

Nutritionally they are an excellent source of vitamins C and K, a very good source of vitamin A, B1 (thiamin), B6 (pyridoxine), folate (folic acid), manganese, dietary fibre, potassium and tryptophan, and a good source of omega_3 fatty acids, iron, phosphorus, protein , magnesium, vitamin B2 (riboflavin), vitamin E, copper, beta carotene and calcium. They also contain numerous phytochemicals which include sulforaphane, indole-3-carbinol, glucosinolates and phenols. A cup of Brussels sprouts contains +/- 60 calories.

Brussels sprouts, unlike most vegetables, are fairly high in protein (+/-4 gms per cup). The protein is incomplete as it does not provide all the essential amino acids but when combined with whole grains the protein is made complete. Being high in dietary fibre (+/-5 gms per cup) they will make you feel full without loads of extra calories, nourish the cells lining the walls of the colon, and help maintain a healthy colon.

Recent studies have shown that the phytonutrients in Brussels sprouts signal our genes to increase production of the enzymes involved in detoxification, which is the cleansing process through which our bodies eliminate harmful compounds. The high amounts of vitamin A, C and beta-carotene assists the body in fighting against infection and have the added advantage of promoting supple, glowing skin.

On top of that, other studies show Brussels sprouts have significant cardiovascular benefits as well. The phytonutrient indole-3-carbinol they contain lowers liver cells' secretion of the cholesterol transporter, apoB. ApoB is the main carrier of LDL cholesterol to tissues, and high levels have been linked to plaque formation in the blood vessels, causing cardiovascular disease.

When purchasing choose firm, compact, bright green and evenly sized sprouts. The organic Brussels sprouts are best as they have higher phytonutrient levels than conventionally grown varieties. To store, keep unwashed and untrimmed Brussels sprouts in a plastic bag or container in the vegetable compartment of the refrigerator. They can be kept for around 5 days. If you have to many to use in that period they can be frozen by blanching them first for between three to five minutes. and then freezing.

To prepare, cut the stem from each Brussels sprout and pull off outer wilted or yellowed leaves. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves. If cooking whole cut an "X" deep into the stem end of each sprout which will help them cook quicker. To preserve the folate and vitamin C it is best to cook them as briefly as possible. This will also prevent the release of the unpleasant smelling suphur compounds which happens when overcooking. Overcooked Brussels sprouts are slimy, smelly and tasteless which is probably why many were put off eating them in the past. Boil or stir fry them for 5-8 minutes or steam them for under 10 minutes.

I hope that the recipes below will help you to enjoy Brussel sprouts as much as I do. Remember do not overcook!!

++++++++++++++

Brussels Sprout Salad with Almonds and Parmesan
Created by Colin Cowie From Oprah.com

1 cup slivered almonds
2 lbs / 900 gms Brussels sprouts
1/4 cup olive oil or 3 tbsps olive oil and 1 tbsp truffle oil
3 tbsps fresh lemon juice
2 tbsps finely sliced chives
1/2 tsp salt
1/4 tsp freshly ground black pepper
3 tbsps Parmesan cheese (optional or use Vegan Parmesan~Jackie)

Preheat oven to 350F / 175C. Place almonds on baking sheet. Bake 10 to 12 minutes, or until golden brown. Set aside to cool. Meanwhile, slice sprouts as thinly as possible. In large bowl, whisk together olive oil, lemon juice, chives, salt and pepper. Add sprouts, almonds and cheeze. Toss until combined. Serves 10 as side dish.


Stir Fried Brussels Sprouts (1)
By Mayo Clinic staff
In this recipe, quickly caramelized shallots add a sweet note to the sprouts.

3 tsps extra-virgin olive oil
3 shallots, thinly sliced (I use spring onions~Jackie)
1/4 tsp plus 1/8 tsp salt
1 lb / 450 gms Brussels sprouts, trimmed and cut into quarters
1/2 cup vegetable stock or broth
1/4 tsp finely grated lemon zest
1 tbsp fresh lemon juice
1/4 tsp freshly ground black pepper

In a large, nonstick frying pan, heat 2 teaspoons of the olive oil over medium heat. Add the shallots and saute until soft and lightly golden, about 6 minutes. Stir in the 1/8 teaspoon salt. Transfer to a bowl and set aside. In the same frying pan, heat the remaining 1 teaspoon olive oil over medium heat. Add the Brussels sprouts and saute until they begin to brown, 3 to 4 minutes. Add the vegetable stock and bring to a simmer. Cook, uncovered, until the brussels sprouts are tender, 5 to 6 minutes. Return the shallots to the pan. Stir in the lemon zest and juice, the 1/4 teaspoon salt, and the pepper. Serve immediately. Serves 4.


Stir Fried Brussels Sprouts (2)
From VegBox
This recipe is quick, easy and delicious. It might even tempt committed sprout haters back into the dining room.

Up to 30 Brussels sprouts
1 tbsps sesame oil (or vegetable oil)
1 tbsp soy sauce or tamari
1 tbsp sesame seeds

If the sprouts are still on their stem, gently snap them off. Wash the sprouts and remove any yellowing leaves. If you think there might be bugs in your sprouts, soak them in warm, salted water for 10 minutes. This brings the bugs out... Rinse well before cooking. Slice the sprouts in half and dry them thoroughly. Heat the oil in a wok or large frying pan, until hot. Add the sprouts and cover. Cook, turning occasionally, for up to 3-5 minutes. (Test them after 3 minutes or so. They should be soft, but still with plenty of texture and a little crunch). Add the soy sauce and sesame seeds. Serve immediately. Serves 4 as a side dish.


Stir Fried Brussels Sprouts (3)
From the Vegetarian Times
We’ve paired them with omega-3-rich walnuts and walnut oil, then thrown in some dried cranberries for extra tangy flavour and antioxidant flavournoids~Vegetarian Times

2 tsp olive oil
½ cup coarsely chopped walnuts
1½ lb/ 700 gms Brussels sprouts, trimmed and halved
2 medium shallots, halved and sliced (¼ cup)
1 clove garlic, minced (1 tsp.)
¼ cup coarsely chopped dried cranberries
1 tbsps agave syrup
1 tbsps walnut oil

Heat large skillet over medium-high heat. Add walnuts, and toast 3 to 4 minutes, or until fragrant. Transfer to plate, and set aside. Wipe out skillet, and return to heat. Add olive oil, and swirl skillet to coat bottom. Add Brussels sprouts, and cook 5 minutes, or until browned, stirring occasionally. Add shallots and garlic, and cook 1 minute more. Stir in cranberries, agave, and 1 cup water. Partially cover pot, reduce heat to medium, and simmer 5 to 7 minutes, or until most of liquid has evaporated and Brussels sprouts are just tender, but not soft. Transfer to serving bowl. Stir in walnut oil and toasted walnuts, and season with salt and pepper, if desired. Serves 6.

Technorati: Brussels sprouts phytonutrients vegan recipes Brussels sprouts recipes Vegan recipes Vegan diet