Dried Fruits and Nuts

Cashew - anacardium occidentale

2009-08-11T15:47:00.000-07:00

The cashew, Anacardium occidentale, is a tree in the flowering plant family Anacardiaceae, genus Anacardium. It is a indigenous of Brazil but t is now widely grown in equatorial climates for its cashew "nuts" and cashew apples.

The cashew is a small evergreen tree growing to 10-12m tall, with a short, oftentimes irregularly formed tree trunk and with a tree outspread of 25 meters. It stands a wide range of moisture levels and soil types, although, commercial production is recommended only in well-drained, loose loam or red soils.

The foliage are spirally staged with a leather like texture, elliptical, 4 to 22 cm long and 2 to 15 cm broad. The blossoms are small, pale green at first and then turn reddish, with five petals 7 to 15 mm long, brought on panicles up to 25cm long.

The fruit of the cashew tree is an ovoid or pear-shaped fake fruit "cashew apple" that grows from the receptacle of the cashew flower. It is known as the cashew apple and matures into a yellowish-red structure about 5-11 cm long. It is edible, and has a potent "sweet" smell and a sweet taste. In India the cashew apple is mashed combined with water and sugar and used to make popular pot liquor called Feni.

The true fruit of the cashew tree is a kidney shaped stone fruit that grows at the end of the cashew apple. Inside the true fruit is a single seed the cashew nut. It is walled by a double shell containing a strong skin irritant chemically related to the more well known allergen which is also a toxin found in the poison ivy.

The primary commercial product of the cashew tree is the nut. Traditionally, extraction of the kernel from the casing of the cashew nut has been a hand-operated job. The nut is roasted which makes the shell brittle and looses the kernel from the within the shell.

By soaking the nuts in water, the moisture content of the kernel is lifted, cutting back the risk of it being damaged during roasting and making it more pliable so it is to a lesser extent likely to break up. The irritant is expelled when the nuts are roasted. Its prize makes collection in decent quantities economically beneficial.

If the nuts are being manually husked, gloves need to be used all the time, ( manual processing is the case with most small-scale operators due to the high cost of nut roasting equipment) or as an alternative, the cashew nuts should be tumbled in sawdust or ashes to soak up the liquid coating which has a injurious affect on the skin.

The shell is broken up either manually, using a hammer, or mechanically, the kernel is removed from the shell and it is then organized for the market as dried nuts.

cashew, cashew apple, cashew nut

Dried Fruit and Nuts Benefits and Facts

2009-08-03T02:19:00.000-07:00

Whereas nuts were once looked as a dieter's nightmare, modern studies have established that in fact nuts are in reality quite good for you. By adding nuts to your every day diet, you could drastically improve your health and well-being.

Nuts have a healthy combination of proteins, healthful fats, vitamins and other minerals all-important for a balanced diet, and they are good for vegetarian diets as well!

A new study released recently in the Journal of American College of Cardiology, has found that a handful of walnuts a day could serve to protect your arterial blood vessels from the cholesterol shock of a meal that is high in saturated fats.

Following are some of the most common nuts:

A variety of edible nuts like almonds, walnuts, and cashews are utilized in an assortment of food formulations. Due to their many health benefits, nuts have earned large popularity in late years.

Black Walnuts:
Black walnuts could assist to heal varied health problems. This is because walnuts are a plentiful source of nutritionally crucial ingredients such as magnesium and potassium and essential Omega-3 and Omega 6 fatty acids.

Almonds:
Almonds contain bountiful amounts of vitamin E and they're high in magnesium. They also contain potassium, zinc, copper, manganese, and trace amounts of the B vitamins, B1 and B2.

Fruits are generally sorted out into two categories namely fleshy fruits and dry fruits. If the exocarp (epicarp) and mesocarp of a fruit is succulent when full-grown, the fruit is classed as fleshy. A dry fruit is signified by a waterless or dry exocarp and mesocarp, which is oftentimes thin and compacted.

Dry fruits display strong healthful properties and have no side effects. Dry fruits are nourishing and provide essential energy to the body. They are nature's health capsules.

Following are some of the most common dry fruits:

Dates:
Commencing with the good old days of the Pharaoh of Egypt, all of us place dates in desert countries, Middle East and Egypt. But dates are a great deal more, geographically as well as nutritionally speaking.

For all its mystery, the date is in reality quite a healthy fruit, although not a food in itself. It has a great composition of natural sugar, nearly 70% of its weight but also a hearty amount of potassium as well as dietary fiber.

The best way to consume dates is in their natural form which if teamed up with milk, they constitute a complete meal. In addition they can be stoned and filled up with nuts like almonds or walnuts.

Raisins:
When grapes are dried right they turn into raisins. Raisins are a first-class food in all instances of debility and wasting diseases. Raisins are also very assistive during the treatment of irregularity. A small fistful soaked in boiling water and kept overnight, then consumed early in the morning.

Raisins will as well enrich blood as it's a rich source of easily assimilated iron and according to Ayurveda, black raisins are employed for re-establishment of sexual vigor.

dried fruit, nuts

Dried Fruit | Sun Dried Tomatoes

2009-07-18T21:02:00.000-07:00

Tomatoes, horticolturally speaking are fruit; love fruit or love apple as they used to be best-known in times past gone, are great and fortunately there is a good deal of ways to eat them - in Italian pasta sauces, curries, salads or grilled on toast. It is the sun dried tomatoes, in my belief, that are the most value for money and labor. However, you might be faced, (depend on your geographic position), with insufficient sunshine in order to dry them out.

Typically, by the time you had enough of prepared in every other way, in all likelihood closer to Autumn, looking out of your window you could notice grizzly skies and in general miserable weather condition even though it was summertime a couple of weeks back. In any case, the point is you do not have the sunshine and hours of warmth to dry out tomatoes naturally and… Well as an alternative use the oven!

OK it is not precisely sun dried tomatoes 'naturally', but the finished product can be just as tasteful with a little bit of attention not to let the heat in the oven become too hot. Well, it's Oven Dried tomatoes in your case. There is actually not a lot to it - a pan full of tomatoes cut in half with salt and olive oil scattered over, that is all there is to it. It could not be any easier.

The following is a recipe for Sun …Oh well Oven Dried tomatoes then.

INGREDIENTS:
Tomatoes - sufficient to fill a roasting tray when cut in halves
Olive Oil - sufficient to generously cover up each tomato half in the roasting tray
Salt - only a little sprinkle on each tomato half
3cm deep roasting tray
Clean sterilized glass jars - to keep the tomatoes in!

METHOD
Cut the tomatoes into halves and put in the roasting tray with cut side up. Lightly sprinkle a little salt over the tomatoes, not too much, only sufficient to season them and absorb the water out of them to assist with drying out. Drizzle olive oil over each tomato half, just sufficient to coat each one. Excessiveness of olive oil in the pan is not a problem since the oil will be utilized to store the tomatoes in jars.

In addition to the preceding, if you like garlic and herbs their addition creates a great, impressive taste to the finished product. It is simple enough to blitz the garlic up with the olive oil ahead of pouring and then add the herbs to the tomatoes prior to pouring over the garlic oil. Be warned though if you do not like the odor….I love garlic.

After organizing the tomatoes in the roasting tray, put the tray in the already turned on oven at the lowest possible hotness - simmer at most. As a general rule, if you can not touch the roasting tray because it is overly hot, then the oven is too hot and requires either turning the heat down or the door allowed open for 10 minutes or so.

Leave the tomatoes in the oven for at minimum 4 hours - even 2 hours is OK, but the lengthier the better, 12 hours would be great. After taking them from the oven, place the tomatoes in sterilized jars (wash them well) and make certain to pour the olive oil on topmost so that all the tomatoes are wrapped up. Allowing anything exposed will not keep as long.

For tomatoes with garlic and/or herbs, make certain to keep them in the refrigerator until eaten - they keep about a month or so. The oil is first-class as salad dressing; do not let that go to waste material.

If the tomatoes were broiled in olive oil solely, the contents keep a bit better without the garlic and herbs. After a couple of months the olive oil is outstanding for salad dressings as well.

tomatoes, sun dried tomatoes

Advantages of Dried Nuts | Benefits of Consuming Dried Nuts

2009-07-10T03:01:00.000-07:00

A great number of studies have shown the health benefits from the consumption of fruit, berries, vegetables and wine. However, it was one of the most unforeseen nutritional breakthroughs of the 1990s that regular eating of dried nuts dramatically improve health. In particular, nut consuming greatly lowers the risk of heart condition.

In 1992 researchers working on the Adventist Health Study at Loma Linda University in CA reported that those consuming dried nuts every day had up to 60% less heart attacks than those who ate nuts less than once per month.

The advantageous outcome of dried nut ingestion was determined for men, women, vegetarians, meat-eaters, fattier people, thinner people, the old, the young, those who did much physical exercise and those who did little physical exercise.

The study was large, made up of 31,000, white Californian Seventh Day Adventists. Analogous benefits of nut consuming were later on determined for African Americans. Preceding the publication of these outcomes, nutritional advice had generally been to minimize nut intake on the bases that they were a "fatty" food.

In addition to the cardiac benefits of consuming dried nuts, the dangers of developing type 2diabetes, having a stroke, developing dementia, gallstones and macular degeneration have all been found out to be lowered by consuming nuts. The more frequently nuts are eaten the better since the benefits seem to increase as the frequency of nut consumption step-up.

The danger of fatal coronary thrombosis and the risk of getting type 2diabetes both seem to decrease steadily as nut consumption increases from less than once a week to once or more per day.

It's not entirely understood just why nuts are so systematically found to be healthy. Nuts contain low levels of saturated fats and high levels of unsaturated fats. Therefore, as would be anticipated, studies have distinctly shown that dried nut consumption lowers blood cholesterol levels. No doubt the lower cholesterol brings down the risk of heart disease.

There is just one note of warning though. British and American studies suggest that between one in one hundred and one in two hundred people might be allergic to one or more types of nuts. Both children and adults could be affected and the most usual symptoms appear to be skin rash and huskiness in the pharynx.

dried nuts, benefits of dried nuts

Dried Breadnutree Seeds (Nuts)

2009-07-01T04:23:00.000-07:00

Different names for the Dried Breadnuttree fruit tree,(nut tree) include Dried Maya Nut and Dried Ramon. Bread Nut refers to brosimum alicastrum but some of the times to Artrocarpus camansi a close relation of the Dried Breadnuttree Seed. It is a member of the Moraceae family of flowering plants, of the same genera as fig and mulberrie fruit trees.

The Breadnuttree was established by the Maya civilization and the nuts were an essential food crop due to its good nutritional value. In contemporary era it has been ignored as a source of nutrition and therefore downplayed as a famine kind of food. The fruit of the Breadnut Tree has large seeds (nuts), which are sealed by a thin, tasty, citrus fruit like flavor, orange-colored skin, that can be stripped and ground into a meal for porridge or flat bread.

The breadnut is extremely rich in fiber, calcium, potassium, iron, zinc, folic acid, vitamins A, E, C, B and protein. The fresh seeds can be prepared and eaten cooked or can be left to dry out in the sun first then roast and eaten later. Stewed nuts taste like mashed potato, roasted taste like chocolate or coffee and could be prepared in many another other dishes.

breadnut, breadnuttree, dried breadnuttree

Dried Fruit | Dried Fruit in your Diet

2009-06-27T00:42:00.000-07:00

One of the best things about fruit is it could be dried out and consequently makes a good variety of them readily accessible all year round. Although the fruit is dehydrated, much goodness is to be found within. From the most familiar of dried fruit is the common raisin while the more exuberant is the dried mango spears. If you are craving a sweet bite, they are a outstanding alternative to a bagful full of lollies.

Dried fruit gives a favorite fast snack for many of those who participate in long distance sports. It provides a great energy source, contains significant amounts of iron, potassium and selenium and also has small amounts of certain other minerals fiber and of course, in those yellow and orange dried fruits, Vitamin A.

A few good instances of superior dried fruits are:

DATES
Dates offer a great substitute for sugar and they could even be ground into flour. They are great for post-viral chronic fatigue syndrome sufferers as well as first-class for those who suffer with anemia. Most kinds of this dried fruit are very high in iron. ADDITIONALLY, All dates provide a reasonable quantity of fiber in the diet and are a rich source of potassium.

PRUNES
Prunes are the dried out fruit of a particular type of plum. Prunes are rich in Potassium making them of assistance to those with high blood pressure. What is more prunes contain valuable amounts of vitamin A, niacin and vitamin B6. They contain a chemical called Hydroxyphenylisatin, which excites the smooth muscle of the bowel, part of the large intestine, so making this dried fruit and excellent kind laxative.

RAISINS
Raisins are dried grapes and the finest kind of raisin is that is able to turn so while it is left to dry on the vine. In past times, traditionally raisins would be picked by the bundle, still as grapes, then laid out to air-dry. The picked bunches would be turned over every 7 to 10 days. Modern methods of raisin production utilize mechanical harvesting. The vines are cut beneath the bunch of grapes so that the fruit starts to dry up while standing on the vine.

Raisins are terrific dried fruit as a natural energy booster: 100gms of raisins contain approximately 70gms of natural sucrose, glucose and fructose. They are perfect for anybody having chronic fatigue syndrome and also for high-energy users such as athletes, rock climbers and walkers.
The great thing with this dried fruit is that it is also rich in other nutrients - so eating them is not like devouring a chocolate bar or a bag of lollies.

Raisins are plentiful in iron: 100gm contain more than 25% of the suggested daily allowance for women. Moreover they contain a good deal of fiber; which will assist to reduce cholesterol and better the function of the bowel, large amount of potassium; which prevents fluid retention and assists in the reduction of blood pressure. There are also lower but substantial amounts of vitamin B complex. Many look at raisins as a Super Food as they are great for High Blood Pressure, fluid retention and anemia, as well as first-class for irregularity.

It's always a good idea washing raisins purchased at the supermarket as they can contain Sulfur and mineral oil. And since they contain readily available high calories should be consumed in moderation. However they are fantastic for people who struggle with depressive disorders, anxiousness and nervous irritability.

dried fruits, dry fruit

Solar Drying Fruit and Berries

2009-06-18T21:32:00.000-07:00

Solar drying fruit and berries can take place directly in the sun with the produce dispersed on pieces of plastic or on large concrete slabs. There are however disadvantages to this process since someone has to watch throughout the drying out period to take away the produce when the weather gets, too windy and dusty or when it rains. The dehydrated product is oftentimes unhygienic as a result of micro organisms and insects such as flies.

The applied technology and capital needed to dry fruit and berries by solar dryers is basic and the total procedure could be accomplished in most kitchens. The structure could be very basic e.g. a box framework covered with plastic sheeting. A basic box-type low cost solar dryer could be made at home or by a handyman.

Generally a solar drier it is made of wire-mesh trays in a wooden framework surrounded by a clear plastic sheet. The solar cabinet dryer type has a surface of 10m2 and is adequate of drying 25 to 35 kg of fresh produce over a time period of 3 to 4 days. Smaller movable models of the dryer can also be constructed.

Large dryers are most often specifically planned for the terrain, the produce to be dried and the bulk of produce essential to be processed.

There are a number of advantages to employing a solar dryer:

• Drying of fruit is quicker since it is hotter inside the dryer than outdoors;
• Less risk of spoiling the produce because of the fastness of drying (if the drying process is slow the fruit begins fermentation and the product is spoil);
• The product is protected against flies, pests, rain and dust;
• It is labor saving;
• The product could be allowed to stay in the dryer overnight or during rainfall;
• The quality of dried fruit is better in terms of nutrients, hygiene and coloration.

Cleanliness and hygiene are very crucial in the processing of dried fruit. Raw contaminated fruit or berries by mold must not be used in processing - remember that the quality of fruit and berries can't be developed by drying. Solar drying involves a number of pre-drying steps:

Fruit to be dried

Only right and good quality fruit and berries should be chosen to be dried. Each piece should be chosen separately since one decayed or moldy piece might spoil a whole batch.

Washing selected fruit

Work surfaces should be cleansed ahead of handling fruit. Water, treated with household bleach (add 300 ml bleach to 20L of water). One bucketful of dosed water is adequate for 20kg of fruit. Chosen fruit should be washed one by one in the treated water and attention must be paid to avoid breaking the skin of the fruit during cleaning and hence polluting the flesh.

Blanching and peeling

Ahead of drying, blanching fruit in steam serves to halt the action of enzymes but this is nonobligatory. Hygiene is also crucial when fruit are peeled or handled. Hands should be thoroughly washed and peeling knives and working surfaces should be cleansed in fresh bleach solution before use. Sharp knives or peelers must be used to keep off peeling the fruit too thickly and thereby wasting the product.

Peelings and seeds should be discarded of as soon as possible since they draw in flies and other insects or they could be used as animal feed or as mulch or be buried if there is no other usage.

The thickness of the fruit pieces counts upon the sort of fruit being dried. Here are a few handy tips:

Thicker pieces will dry at a slower rate than thinner pieces;
Thicker pieces might not dry fully and might later on deteriorate after packing;
Very thin pieces incline to bind the drying trays and will be hard to remove.

solar drying fruit and berries, solar drying fruit, fruit and berries

Dried Fruit Snacks

2009-06-02T03:51:00.000-07:00

Due to a shift in dietary trends there has been a logical move towards sounder snack choices such as dried fruit snacks or dried fruit and nuts blend. A tasteful mix of dry fruits such as Apples, Blueberries, Strawberries and Cherries or a mouth-watering of Apples, Mangoes, Bananas and Pineapples are just a couple of the numerous combination for sale.

Good fruit drying procedures (at very low temperatures) get rid of water, to dehydrate the fruit, while conserve the product's cell structure, nutritional value, and heightening its natural flavor. Suitable packaging will keep dried fruit fresh tasting and wholesome with a long shelf life. No added preservatives during processing and packaging will be an additional bonus to the health self-conscious.

Children love the sense of taste of dried fruit and it is great for school time lunches. Carry a small amount with you at any outdoor activity or add on your cereal, yogurt and ice cream. Alongside dried apples, dried apricots, dried figs or berries additional scrumptious dehydrated fruit snacks are the likes of fruit roll-ups and fruit leather.

dried fruit, dry fruits, fruit snacks

Benefits of Nuts | What are the Best Nuts to Eat?

2009-05-21T20:51:00.000-07:00

Step into a grocery shop and you will notice an extended lay out of nuts for sale. You might now wonder just what are the best nuts to eat, what is the best option for you. To date, the clear answer is still obscure.

From one scientific study carried at the Loma Linda University in California, it was found that somewhat more peanuts were eaten as compared to other tree nuts like almonds and walnuts.

The final result also showed that 32% of nuts consumed were peanuts, 16% walnuts, 29% almonds and 23% are other types. From a different study, it was determined that peanuts, technically are ‘legumes’, assist to cut down risks of heart conditions as effectively as tree nuts.

Researches also carried out experimentation on a sample group of volunteers who were fed various types of nuts in a daily diet for two weeks. The study established that almonds, hazelnuts, walnuts, peanuts, macadamia, pecans and pistachio nuts all impact on our blood composition in distinct ways which lower coronary disease risks.

The advice to people is to consume diverse varieties of nuts, given that different nuts have their characteristic nutritional value. For example, walnuts could be beneficial for our body as they contain n-3 fatty acids.

While it's not entirely known why nuts are health-promoting food, we for one acknowledge that nuts have high levels unsaturated fats and low levels saturated fats. Therefore, compared to different sources of fatty acids, nuts have the benefit of lowering blood cholesterol levels and reduce the risk of heart disorders.

Nuts are a good way of receiving vitamin E, folic acid, and magnesium, copper, manganese, the amino acid arginine, fiber and also plant sterols which have been discovered to reduce cholesterol assimilation from food. It is advisable to include some nuts as portion of your every day diet. The vitamins and minerals that provide take on a special role in keeping our hearts healthy.

Nuts can be a very versatile ingredient to include in your food for nourishment. Likewise you could use them as spreads on your sandwiches, in your food recipes such as muffins, cookies and salads! There are a lot of exciting recipes you could try out; just look up on the internet and you can discover a big number of recipes deserving trying out wit all the benefits of nuts in them.

Nut butters of peanut, almond and hazelnut, without doubt, are the most typically noticed food in just about any household. While these might be really tasty, commercially made nut butters contain extra saturated fats, sugar and salt, so it is best not to eat them in great amounts.

In case you have the time to spare, attempt creating your own nut butter at home by first of all roasting, crunching and then blending the nuts. For a diverse range of nuts and nut bearing trees read on fruit and nut trees.

the best nuts, benefits of nuts

Delicious Dried Fruits and Nuts

2009-05-10T20:02:00.000-07:00

Fruits are generally sorted out into two kinds namely flesh fruits and dry fruits. A dry fruit is signified by a dry exocarp and mesocarp, which is a great deal thin and compacted. They are nourishing and supply essential energy to the body.

To accomplish good health it is crucial to conform to the rules of good nutrition and daily physical exercise. Dry fruit contain significant amounts of all important nutrients in a orderly balance. They are first-class source of minerals, vitamins and enzymes. They are easy to digest and clean the blood and the digestive area.

The term dry fruit relates to different dried kinds of fruit such as grapes (sultanas, raisins), dates, bananas, apples, plums and prunes. Fresh and dry fruits are both valuable since in addition to being food for us they as well have medicinal attributes.

The following are some of the more familiar dry fruits

Raisins

When grapes are dried the right way they turn into raisins. They have great nutritious qualities and a high calorific value. Raisins are a first-class food in all causes of debility and wasting diseases. They are likewise invaluable on times of recuperation. According to Ayurveda, black raisins are consumed for re-establishment of sexual vigor.

Dates

Dates are as age-old as the history of human race itself. Dates have natural sugar in the kind of glucose and fructose, nearly 70% of its weight. However, they are a nourishing food supplying a considerable amount of potassium as well as dietary fiber and some quantity of proteins and vitamins too. Eating dates is reformative for intestinal upsets and a good laxative. The best way to use up dates is in their natural form.

Fabulous Benefits of Nuts

Whereas nuts were once regarded a dieter's nightmare, modern studies have established that in reality nuts are quite good for you. By adding nuts to your every day diet, you could drastically better your health and well being, and they are outstanding for vegetarian diets as well!

New scientific research has demonstrated that nuts are good for supplying the body with energy. On top of being plentiful in either polyunsaturated or monounsaturated fats and proteins, nuts are as well rich sources of fiber and antioxidants, particularly the powerful selenium and vitamin E. Most nuts are made up of at minimum 20% protein and contain omega-6 fatty acids, ample quantities of vitamin E, B6 and a very modest glycemic index.

This reality makes the benefit of nuts two-fold. Not only nuts can supply a satisfying, supply of energy to the body, but they are as well capable to avoid the detrimental outcomes of free-radicals. Free-radicals have lately been linked with premature aging and the general flop of the body, but antioxidants are able to prevent them from causing this to the body.

When it concerns dried fruit and nuts, our ingestion ought to be controlled, in particular since they contain high sugar. And most especially, dried fruit shouldn't be permitted to occupy the place of “actual fresh” fruit.

Because both dried fruit and nuts are high in calorie content, no dried fruit or nuts should be looked as making a major portion of the nutritional objective of eating 5 portions of fruit and vegetables a day.

Following are some of the most familiar nuts

Almonds

Almonds are well recognized and used extensively primarily as a fresh edible nut. They are one of the most nourishing of all the nuts.

Almonds are low in saturated fats, with most of the fats being monounsaturated fat - the beneficial fat that is as well constitute olive oil and incorporate absolutely no cholesterol.

A little fistful, of almonds contains twelve percent of your every day allowance of protein, and 35 percent of your every day allowance of vitamin E in the form of alpha-docopherol.

In addition, a small fistful of almonds contain as so much calcium as a quarter of a cup of milk. Almonds also contain more magnesium than it is obtained from oatmeal or spinach and substantial amounts of potassium.

Lastly, almonds contain good amounts of the minerals zinc, selenium, copper and iron and the B vitamins biotin, riboflavin, niacin and folic acid establishing them as rightful nutritional powerhouse.

Walnuts

Eating walnuts is a easy and scrumptious way to brand your diet more heart-healthy. Walnuts in particular have been the case of a lot of research, and letting them in your diet on a frequent basis has been scientifically shown to reduce cholesterol levels and as well better other markers of cardiovascular health.

Although most nuts carry high levels of monounsaturated fatty acids (mostly oleic acid), walnuts are abundant in polyunsaturated, specifically alpha-linolenic acid (ALA), one of the omega-3 fatty acids, the same category of fats as EPA and DHA - the prophylactic omega-3 oils obtained from fish.

Additional nutrients established in walnuts include manganese, copper, magnesium, folic acid and vitamin E.

Walnuts are also among the richest sources of antioxidants in the world. They are a good natural source of vitamin E, but in addition to they contain at least 15 other antioxidants that you might be less acquainted including ellagic acid which has antineoplastic action.

A realistic target of walnut consumption is roughly 30g per day - that is more or less six whole walnuts. You could perhaps grow some trees yourself, if you have available space, for fresh continues supply of health giving colorful fruit and nuts and dry the excess for later use. You can find a large list of fruit trees and relevant information at my Fruit and Nut Trees blog.

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