Registered dietitian Trish Brimhall shows us creative ways to eat nuts!

Here are a few of the wonderful health benefits of nuts:

They are good sources of –

• Magnesium
• Calcium
• Vitamin E
• Antioxidants
• Heart-healthy fats
• Fiber

They help with –

• Reducing your risk of heart disease
• Reducing risk of stroke
• Weight loss and healthy weight maintenance

Recipe courtesy of Food Network Kitchen

Spicy Chicken and Almond Stew
Total Time:
50 min
Prep:
20 min
Cook:
30 min
Yield:4 servings
Level:Easy
Ingredients

4 skinless, boneless chicken breasts, cut into 1-inch chunks (about 11/2 pounds)
Kosher salt and freshly ground black pepper
3 tablespoons vegetable oil
1 onion, chopped
1 tablespoon minced garlic
1 tablespoon minced peeled ginger
1 sweet potato, peeled and cut into 1-inch chunks
1 apple, cut into 1-inch chunks
3/4 teaspoon cayenne pepper
3 cups chicken broth
6 cups chopped kale
1 large tomato, chopped
1/2 cup almond butter
1/2 cup fresh cilantro
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Directions

Season the chicken with 1 teaspoon salt and a couple turns of black pepper. Heat a Dutch oven over medium-high heat. When hot, pour in 2 tablespoons vegetable oil. Add the chicken and cook, turning often, until brown on all sides, about 6 minutes; transfer to a bowl and set aside.

Add the remaining 1 tablespoon vegetable oil to the pot and reduce the heat to medium. Add the onion, garlic, ginger and 1 teaspoon salt. Cook until the onion is softened, about 5 minutes. Add the sweet potato, apple, cayenne, chicken broth and 3 cups water; bring to a simmer. Stir in the kale, tomato and almond butter and simmer until the vegetables are tender, 10 to 15 minutes.

Recipe courtesy of Taste of Home

Cream of Walnut Soup Recipe

“Smooth and creamy, this mildly flavored soup makes a wonderful start to a meal. With its unique taste, it is not your run-of-the-mill soup.” — Denise Albers, Freeburg, Illinois

TOTAL TIME: Prep: 15 min. Cook: 40 min.YIELD:4 servings

Ingredients

• 3 cups chicken broth
• 1 cup chopped walnuts
• 2 tablespoons chopped onion
• 2 tablespoons chopped celery
• 1/8 teaspoon ground nutmeg
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 1/2 cup 2% milk
• 1 cup half-and-half cream
• Minced fresh parsley

Directions

• In a small saucepan, combine the first five ingredients. Bring to a boil. Reduce heat; cover and simmer for 30 minutes. Cool slightly. Transfer to a blender; cover and process until pureed. Strain.
• In a large saucepan, melt butter over medium heat. Stir in flour until blended. Gradually whisk in milk. Bring to a boil; cook and stir for 1 minute or until thickened. Gradually stir in pureed mixture. Add cream; heat through (do not boil). Garnish with parsley. Yield: 3 cups.

Nutritional Facts

3/4 cup equals 365 calories, 32 g fat (10 g saturated fat), 51 mg cholesterol, 824 mg sodium, 12 g carbohydrate, 2 g fiber, 9 g protein.

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