vitamin B1

Brazil Nuts

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 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

Pine Nuts

Pine nuts are delicious and nutritious, but quite expensive. Indeed, pine nuts are the edible seeds of pine trees and harvesting and processing the pine nuts is very labor-intensive. Fortunately, it only takes a small handful of pine nuts to add flavor and texture to salads, side dishes, pasta, pizza and desserts.

Pine nuts are a good source of magnesium, potassium, phosphorus, copper, zinc, iron and vitamins B1 and E. One ounce of pine nuts (about 150 nuts) contains approximately 200 calories.

Pine nuts have a high oil content and should be refrigerated to maintain freshness.

Try these pine nut recipes:
Fresh Basil Pesto
Fettuccini with Brussels Sprouts and Pine Nuts
Roasted Broccoli with Lemon and Pine Nuts
Quinoa with Garlic, Pine Nuts & Raisins
Spinach Feta & Pine Nut Pizza
Butternut, Arugula and Pine Nut Salad

Barley

Barley is an ancient grain that makes an excellent base for hearty side dishes, soups and salads.

One cup of cooked barley contains approximately 200 calories. Barley is a good source of fiber, potassium, magnesium, phosphorus, calcium, zinc, manganese, folic acid and vitamins B1, B2, B3 and B6.

Hulled barley, also known as barley grouts, is the whole grain form with only the tough outer hull removed. Pearled barley is less nutritious since the bran has also been removed. Think of this as similar to brown and white rice, with barley grouts being similar to brown rice and pearled barley being similar to white rice.

Try these barley recipes:
Mushroom Barley
Tomato and Barley Vegetable Soup
Mushroom Barley Soup
Barley Greek Salad
Moroccan Chickpea Barley Salad