Love Pistachios-It's Healthy and Makes You Happy

 

Pistachios are a delicious snack and colorful, healthy ingredient in salads, desserts, and casseroles. This green food packs a powerful nutritional punch.

Pistachios are rich in lutein and zeaxanthin, two important antioxidants for eye health.

Pistachios are loaded with Vitamin B6. Vitamin B6 helps several bodily functions including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells.

Pistachios contain healthy fats, protein, fiber, and antioxidants. The fatty acids and proteins in pistachios can trigger the release of dopamine in the brain, which can create a feeling of happiness and sense of well-being.
 

Read 9 Health Benefits of Pistachios for additional health benefit details.

The pistachio (Pistacia vera) is technically called a “drupe,” a fleshy tree fruit that contains a shell-covered seed. With pistachios we discard the fruit flesh for the tasty seed within. The opposite is true with other drupes including stone fruits like peaches, cherries, and apricots.
 
The pistachio belongs to a group of drupes called “culinary nuts” that include cashews and almonds.
 
Pistachios in America were mainly imported until the mid-1970s, when our domestic production found its feet. This was mainly accomplished by the efforts of botanist William E. Whitehouse, who began importing and experimentally planting pistachio trees in the 1920s.
 
Today, California, where those original plantings were established, is responsible for 99 percent of our domestic production, with the other 1 percent coming out of Arizona and New Mexico.
 
The U.S. now produces over 800 billion pounds of the nuts per year, enough to fulfill our domestic market and export this tasty green product around the world.

Without further ado here's a fabulous way to use pistachios. See “Orange and Kale Salad with Pistachios” from Eva at Captain Bobcat Blog. Although this dish is simple to put together, the colors are bright and it tastes sublime. As an added bonus, it's gluten-free and dairy-free.

Photo Credit Eva at Captain Bobcat Blog

Please visit Eva and Damien at Bobcat Blog to comment on this recipe and share some social love.

Important Note: When you purchase pistachios, please select unsalted or dry roasted, unsalted pistachios. Read every label as packages of flavored and/or pre-roasted pistachios often contain excessive amounts of oil and/or salt.

 

Pistachios are a nutrient rich, flavor-packed plant-based food you may want to consider eating more often. 

A 1 oz. serving of unroasted, unsalted pistachios contains about 160 calories, 13 grams of fat, and 6 grams of protein.

This post is intended for information and entertainment purposes only, and not intended as medical or nutrition advice. Check with a health care professional for nutrition and health guidance.

Do y0u include pistachios in your menu planning? Do you like their taste and what foods do you combine them with? Please share in the comments section below.

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Best Ways to Love our Planet and People on Valentine’s Day

What do you think or feel is the best way to spend Valentine’s Day? Want to acknowledge your love—not just for yourself, significant other, family, and/or friends, but for the planet?

Look below to see research, tips, and ideas that can reduce the environmental impact of Valentine's Day, as well as suggestions for ways to celebrate happily and sustainably.

One projection from the National Retail Federation (NRF) is on the average, U.S. Consumers will end up spending a record $27.5 billion on Valentine's Day celebrations and gifts in 2025.

Best Ways to Love the Planet and

 
People

 on Valentine's Day
 

1.     Provide experience gifts such as a gift certificate for a spa day or concert tickets, rather than perfume or pajamas, and you might just create more than a momentary lift. Make memories and encourage a greater sense of well-being, by spending time with the giftee engaged in an activity both of you love.

 

2.     Plan a romantic home-cooked Vegan Valentine's meal, as its  carbon footprint is smaller than an animal-based food one would be. 

Read Plant-based Dietary Patterns for Human and Planetary Health from the National Institute of Health (NIH) to show reasons why Whole Food Plant-based (WFPB) eating is healthy both for the earth's inhabitants and the planet. 

It indicates transitioning to plant-based diets (PBDs) has the potential to reduce diet-related land use by 76%,  diet-related greenhouse gas emissions by 49%, and helps prevent chronic diseases and lower risk of all-cause mortality.

See Vegan Valentine's Day Recipe Roundup for simple yet delicious festive food to cook at home.

 

Before you gift shop, think of the negative impact the transportation of flowers, chocolates, jewelry, and other gifts add to carbon emissions from fossil fuels and the energy grain caused by manufacturing, shipping, and distributing goods.

There's no doubt that customary Valentine's Day observances leave an adverse eco-footprint that cannot be ignored.

3.      Nurture Mother Nature by grabbing a friend to plant a tree and help stabilize climate, control erosion, give shade, and provide habitats for many animals.
 
4.      Support local businesses for food gifts, clothing, and other items and rest easy, as you don't have to travel to distant places.
 
5.      Opt-in for recycled or reusable packaging and see how creative you can get with decorations.
 
6.     Pick home grown or a locally grown bouquet or plant to honor your special person and this special day.
 

7.     Celebrate your Valentine in an eco-friendly way by engaging in outdoor activities together. Some ideas are hiking, biking, skating, or skiing. 
 
8.     Buy fair trade chocolate or jewelry. Better yet, make your own. 

Photo of Dark Chocolate Hearts from Nora at A Clean Bake

Click the link for a recipe for "Homemade Sugar-Free Dark Chocolate (gluten free, paleo, and vegan)." It's from Nora Schlesinger, the home cook, baker, and mom on a mission to help you and your family live well with food allergies and intolerances. Don't forget to check out many tasty recipes at A Clean Bake. 

9.     If you are gifting new clothes, choose clothing made from sustainable materials like bamboo or hemp and look for quality products rather than quantity.

 
10.  Recycle, repurpose, or reuse giftwrap, cards, and the like to conserve natural resources and stay within your budget.
 
11.    Instead of shopping for new items thrift shop or hold a swap meet. Give new life to pre-loved clothing and household goods. 💝

Please conserve, recycle, repair, and reuse items on hand. This one measure makes a big dent in curtailing pollution and saves energy, money, and time for us to enjoy life and our precious environment. 

In what ways do you demonstrate to loved ones and the planet how much you care for them?

Which ideas sound practical and/or fun to try for Valentine's Day this year?

Please make the effort to develop eco-friendly methods and be a mindful consumer all year long. To foster real change, keep on making eco-savvy moves each day you can. 

I appreciate and read every comment, but will not be able to publish those that have links. Thanks for understanding.

Wishing you a fabulous Valentine's Day. Please remember to be kind and loving to yourself, others, and the planet!

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Vegan Black Bean Soup-Spicy, Scrumptious, and Simple

 

This post features black beans and shows you how to make Vegan Black Bean Soup that's Spicy, Scrumptious, and Simple.

 

Black beans are a popular ingredient in South and Central American cuisine, and shine in rice and bean dishes, chili, and burrito recipes.

 

Beans are an excellent source of fiber, protein, and iron. Studies have shown that many of the nutrients in black beans are health enhancing, and range from decreasing cholesterol to maintaining low blood sugar. 

 

It's easy to add beans to almost any recipe by replacing meat with beans or adding beans for plant -based protein in casseroles, stews, veggie burgers, and tacos.

 

Look bellow to see what I mean.  

 

 

Vegan Black Bean Soup 

 

 Spicy, Scrumptious, and 

Simple

 

This hearty vegan black bean soup is packed with plump black beans, celery, carrot, onion, garlic, and spicy seasonings. Rich in protein, fiber, and flavor, beans can satisfy even the biggest appetite.

Loved by vegans and non-vegans alike, this warming soup is especially satisfying to eat, when temps drop or you need a lively pick me up.

 

Ingredients:

2- 15oz cans low-sodium black beans or 3-4 cups pre-cooked black beans. You may use regular canned black beans, but make sure to drain and rinse to reduce sodium content

4 cups vegan low sodium vegetable broth

1 dried bay leaf

1 cup finely diced red or yellow onion

2 or 3 carrots sliced or chopped

2 or 3 stalks celery chopped

5 large garlic cloves, minced (garlic packs a nutritional and taste punch)

1 ½ teaspoons ground cumin

1 ½ teaspoons smoked paprika

 

1 teaspoon dried or 2 teaspoons fresh ground oregano

red pepper flakes to taste

2 small Jalapeño peppers or 1 large (wear gloves to clean, remove seeds, and chop into small pieces). Substitute salsa to simplify

½ to 1 teaspoon lime juice or lemon juice or vinegar

Note: Smoked paprika adds a complex smoky note to this dish. Cumin adds a lively, earthy flavor that enhances the overall taste of the soup. Cumin is a spice that’s common in many black bean recipes, particularly in Cuban and Mexican cuisine. Lime perks up flavors and provides a splash of natural Vitamin C.

Optional: Most veggies go well in this soup, and I often include chopped mushrooms, red pepper, kale, cabbage, peas, potatoes, and tomatoes etc. This depends on what I have on hand. I use organic products whenever possible, because organic produce tastes better, is healthier, and doesn't pollute the planet.

 

 

What to Do:

1. Put onion and garlic into a large ceramic, cast iron, or heavy weight stainless steel pot or Dutch oven on the stove top. Without using any oil, brown onion and garlic for about 2 minutes on medium heat. If any food sticks, use a drop or two of water. Cook for 3 or 4 minutes more, or until the onion and garlic are soft and browned. Add chopped carrot and celery and do the same. 

 

This is an easy way to brown ingredients without oil. Then add the cumin and cook for 30 seconds more. Browning the cumin helps give the soup bold flavor, rich color, and adds a delightful aroma to the soup as it cooks. 

  

2. Add drained black beans to the pot and pour in 4 cups of vegetable broth or water. Add bay leaf, smoked paprika, red pepper flakes, oregano, and chopped jalapeño. Add optional ingredients too. Bring to a boil, cover, and lower to a simmer.

Note: My optional ingredients are a 28 oz. can of organic crushed tomatoes and parsley. The crushed tomatoes make the soup look dark red. Parsley adds a fresh, sweet note.  

 

 Cook covered on medium heat for 20-30 minutes (leave a space open on the lid of the pot to allow steam to disperse). Cook until black beans and veggies are tender. Check pot every few minutes and stir and lower temperature slightly, if soup veggies start to stick. When cooked thoroughly, remove bay leaf, taste, and correct seasoning if necessary. Then squeeze on lime or lemon juice. 

Garnish with anything you like. Possibilities include ½ cup chopped cilantro or parsley, red onion rings, dollop of salsa, and/or dollop of vegan sour cream. Serve piping hot.

3. For hearty eaters, serve with a salad and whole grain bread like I did. 

If you prefer a very thick soup, puree some and/or mix in cooked brown rice or other grain. Corn chips, salsa, and a side of guacamole go great with this zesty soup too.

Do you have a favorite recipe for black bean soup and is it spicy, scrumptious, and simple? 

Please comment in the comment section below. What ways do you eat black beans and did you know they are so healthy?

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