News from the Nuttery

New Packaging!

Our new bags are here!  

We hope you enjoy our happy little squirrel in your pantry.  

Check back soon for new products for the holiday season!


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Nuts and Type 2 Diabetes

Eating a few nuts a day can reduce Type 2 Diabetes

new study  published online in the scientific journal, Diabetes Care, found that eating two ounces of nuts each day rather than consuming carbohydrates can be an effective way to help control glycemic and serum lipid levels.

The participants in the research were split into three groups. One received muffins, another ate a mix of nuts and the third had a mix of muffins and nuts. Overall, it seemed that blood glucose control was best stabilized by the nuts-only diet.

Jenkins noted that, in addition to remarkable changes in glucose, there was no weight gain associated with the diet change, either, indicating that eating just nuts could be an effective way to lose weight, as well.  New studies have supported the theory that eating nuts can be an effective means to weight loss.  (We eat nuts constantly with no weight gain!  We call it "Quality Control".)

Diabetes can be a difficult disease to manage, particularly because so many patients are unaware that they have it. states that the best way to effectively control the condition is to exercise, eat healthier and lose weight. 

The full article can be found at:

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Superfood: Pumpkin Seeds

Pumpkin seeds (pepita) are edible kernels of fruit pumpkin. The seeds, in-fact, are concentrated sources of many health-benefiting vitamins, minerals, anti-oxidants, and essential amino-acids such as tryptophan, and glutamate. 

The following information - and much more - can be found at

Health benefits of pumpkin seeds

Crunchy, delicious pumpkin seeds are high in calories; about 559 calories per 100 g. In addition, they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.

Their high calorific value mainly comes from protein and fats. Nonetheless, the kernels are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid (18:1) that helps lower bad LDL cholesterol and increases good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet which is liberal in monounsaturated fatty acids help to prevent coronary artery disease and stroke risk by favoring healthy blood lipid profile.

Pumpkin seeds carry good-quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance of protein. In addition, the seeds are an excellent source of amino acid tryptophan and glutamate. Tryptophan is converted into serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Further, tryptophan is the precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1 mg niacin).

Glutamate is required in the synthesis of gamma-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neurotic conditions.

Pumpkin seeds are a very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-gamma per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucusa and skin by protecting from harmful oxygen-free radicals.

Pumpkin kernels are also an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for various enzymes during cellular substrate metabolism in the human body. In addition, niacin helps in the reduction of LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn reduces anxiety and nervous irritability.

Furthermore, its seeds contain good amounts of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium. Just as in pine nuts, pumpkin seeds too are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake). Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels help develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Here are some serving tips:

Raw kernels can be enjoyed as healthy snacks. Whole seeds can equally be enjoyable when roasted.

In addition, the kernels can be salted or sweetened. In Mexico, the seeds are usually toasted and flavored with salt, lime, or chili peppers, and eaten as snacks.

Pumpkin seeds are one of the ingredients in the Mexican mole sauce.

Just like other nuts and seeds, they can also be used in granolas, biscuits, breads, cookies, casseroles or baked goods.

The seeds also used in salads especially sprinkled over fruit/vegetable salads.

You may add them to desserts, particularly sundaes and other confectionary.

The seeds are frequently added to enrich in meat, poultry, rice, and vegetable dishes.

Pumpkin seed oil is used in salad dressing as well as in cooking. In Austrian-Styria, the oil is mostly used to add to soups and salad dressings along with vinegar, salt and minced garlic.

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