selenium

brazil-nut
Brazil nuts are technically a seed, but are commonly referred to as nuts due to their hard shell. Brazils nuts have a rich creamy flavor and often eaten on their own or in combination with other nuts. Although brazil nut oil has a pleasing flavor it is highly perishable and only suitable for non-cooking uses, such as salad dressing.

Brazil nuts are a good source of protein, calcium, magnesium, manganese, phosphorus, iron, zinc, selenium, vitamins B1 and E, and omega-6 fatty acids. One ounce of brazil nuts (about 6 nuts) contains approximately 186 calories.

Try these brazil nut recipes:
Roasted Broccoli with Brazil Nut Pesto
Brazil Nut “Cheese”
Quinoa Brazil Nut Paella
Creamy Cauliflower, Carrot & Brazil Nut Soup
Brazil Nut Pesto
Coconut & Brazil Nut Truffles

tofu Tofu is a soy bean product that has been a staple of Asian cuisine for centuries and often used in vegan and vegetarian dishes in Western cultures. Tofu is affordable, readily available and nutritious.

Tofu comes in a variety of textures ranging from soft to extra firm. Soft textures are best for smoothies and creamy soups. Firmer textures are good for stir-frys, scrambles, cutlets and kabobs. Tofu has little flavor on it’s own, but picks up the flavors of marinades and sauces.

Tofu is a good source of protein, calcium, iron, manganese, copper, selenium, phosphorus, magnesium, zinc, vitamin B1 and omega-3 fatty acids. A 1/2 cup serving of tofu contains approximately 100 calories.

Try these tofu recipes:
Berry Tofu Smoothie Citrus Ginger Tofu Salad
Crispy Peanut Tofu
Tofu Chorizo
Tofu Scramble
Stir Fried Eggplant, Green Beans & Tofu