Snack / Vegetarian / Breakfast
According to the Adventist Health Study 2, nut-eaters, on average, outlive non-nut-eaters by two to three years. Nuts are also shown to reduce “bad” LDL cholesterol by 9 percent to 20 percent, regardless of the amount of nuts consumed or the fat level in them. Incorporate nuts into your diet into a variety of ways and you’ll be that much closer to living to 100. Ikarians and Sardinians like to use them in soups and on salads, while Adventists top their steel-cut oatmeal with nuts or incorporate them into granola, like this Dried Berry Granola. It’s a perfect addition to your morning oatmeal, coconut yogurt, or just as a mid-morning snack.
Per serving: calories 318, fat 14g, sodium 124mg, fiber 3g, protein 5g
Source: Daniel Dennis, Culinary Instructor, Kirkwood Continuing Education & Chef de Cuisine for The Class Act Restaurant