Super 8 Nut Butter Is Made with Nutritious and Delicious Superfoods
Nuts are a healthy food or snack for any time of day. Nuts are cholesterol-free and contain heart-healthy fats, fiber, protein and important minerals and vitamins. They also contain arginine, which protects the inner lining of artery walls. Regular consumption of nuts is associated with a lower risk of cardiovascular disease in women with type 2 diabetes.
I love nut butters and often add them to smoothies, crackers or toast for a quick instant protein boost. Some people are concerned about the high fat content of nuts, however the fat in nuts is primarily a monounsaturated form. Consuming monounsaturated fats can help reduce LDL, or “bad” cholesterol levels while maintaining the “good” cholesterol, HDL.
According to a study from the New England Journal of Medicine, nut-eaters were associated with reduced risk of major chronic diseases. The findings were the result of nearly 120,000 participants in the Nurses’ Health Study and the Physician’s Health Study. All the participants answered questions about their diets at the beginning of the studies in the 1980s and then every two to four years during 30 years of follow-up.
Super 8 Ingredients
Almonds –Contain vitamin E, B2, magnesium, manganese, phosphorous and iron. They also contain numerous plant compounds such as catechins which reduce the risk of numerous chronic conditions such as CVD (cardiovascular disease), cancer and neurodegenerative disorders, quercetin which offers anti-inflammatory and anti-bacterial effects and resveratrol , which may have benefits for cancer, diabetes and heart health.
Sunflower- Sunflower seeds contain both polyunsaturated and monounsaturated fats which raise HDL and lower LDL (bad cholesterol). Sunflower is rich in folate, a B vitamin that helps build new cells, antioxidant rich vitamin E, copper and selenium, all of which are important elements in supporting heart health and balancing cellular damage. Eating a quarter cup of sunflower seeds provides your body with 82 % of the vitamin E and 34 % of the selenium you need in a day.
Pumpkin-This small seed is packed with nutrients such as magnesium, iron, manganese, copper, phosphorous and zinc. This seed is high in carotenoids, a plant derivative that enhances immune activity and the disease fighting ability of the body. Pumpkin seeds contain phytosterols compounds that have been found to reduce levels of LDL cholesterol and enhance the body’s immune response. Also high in omega 3 fatty acids and zinc, which are important nutrients for skeletal health. Consuming ¼ cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, a mineral in which most Americans are deficient. Pumpkin seed is rich in tryptophan, an amino acid that converts to serotonin. Consuming pumpkin seeds can help promote a restful night of sleep.
Walnuts–Walnuts are an exceptional source of antioxidants. Antioxidants fight oxidative damage in your body, including damage from “bad” LDL cholesterol. Walnuts are also higher than any other nut in omega 3.Omega 3 is an ALA alpha linolenic acid which is an essential fat, meaning you must get it through your diet. This observational study published in the National Library of Medicine shows that every gram of ALA eaten per day can lower your risk of dying from heart disease by 10%.
Pecans–Pecans are a wonderful source of monounsaturated fats which benefit heart health. Due to their high fiber content some research suggests that pecans may help to stabilize blood sugar. This study of nearly 5,000 adults who consumed 10 grams of nuts per day were 40% less likely to have decreased brain function. They are also rich in numerous nutrients including B1, copper and zinc.
Coconut–Coconuts are very high in manganese, which is vital for bone health, as well as metabolizing protein, carbohydrates and cholesterol. Manganese helps the body with blood clot formation. Coconut is also abundant in iron and copper, which helps to form red blood cells, as well as selenium, an antioxidant that protects your cells.
Chia–Per gram chia seeds contain:
8x more Omega 3 than salmon
6x more calcium than milk
3x more iron than spinach
15x more magnesium than broccoli
2x more fiber than bran flakes
6x more protein than kidney beans
4x more phosphorous than whole milk
Flax-Flax seed is high in soluble and insoluble fiber, 4 Tablespoons of ground flax is equal to 8 grams of fiber. Flax fiber has the effect of lowering cholesterol, keeping bowels regular and stabilizing blood sugar. Flax also contains essential fatty acids which help keep joints supple, bones strong and skin smooth. It’s nutty mild flavor and crunchy consistency make it an easy choice for numerous recipes ranging from smoothies, overnight oats to crackers.
Super 8 Recipe
Place all ingredients in Vitamix or other high speed blender and process till smooth. Place nut butter in canning jar and store in fridge.
Almonds– 1/2 C. finely chopped
Walnuts – 1/2 C. finely chopped
Pecans – 1/2 C. finely chopped
Coconut Flakes 1/2 C.
Sunflower Seeds-1/4 C.
Pumpkin Seeds -1/4 C.
Chia Seeds-1 Tbsp.
Flax Seeds -1 Tbsp.
Oil as needed
Salt to taste