The NCP Blog

There are so many different varieties of nuts and so many different ways to use them. They’re great for snacking, can be added to salads for that extra crunch, can be used in cooking and baking, and even made into a variety of nut milks and nut butters.

I’m not a big fan of walnuts or Brazil nuts, but I like all of the other popular types! Once in a while, I’ll buy a large container of mixed nuts (peanuts, almonds, pistachios, cashews, etc.), so I can have a variety on hand for snacking. But, my usual go-to nuts are almonds and cashews. They make an excellent snack for me, especially in the late afternoon when I get a little hungry and need some added energy!

If you like nuts, which ones do you like best and buy most often? Let me know in the comment section!

Popular Types

Let’s take a look at some of the more popular types of nuts as shared by finedininglovers.com:

Walnuts – a great source of healthy fats, fiber, vitamins and minerals, they’re also rich in antioxidants. They add extra crunch to sweet and savory dishes.
Hazelnuts – Very popular in baking and confectionery. Loaded with nutrients, including vitamins, minerals, antioxidant compounds and healthy fats.
Cashews – Commonly eaten on their own as snacks, used in recipes, or processed into cashew milk, cheese, and butter.
Macadamia – Highly nutritious chickpea-sized nuts known for their sweet buttery flavor and creamy texture.
Pistachios – Packed with healthy fats, protein, fiber and protective antioxidants. Often eaten whole, either fresh or roasted and salted.
Peanuts – Rich in healthy unsaturated fats and fiber. A popular ingredient in many dishes and among different cultures around the world. Peanut sauces, peanut butter, granola and trail mix are among some of the more common uses.
Almonds – Often eaten roasted or raw. Produce both oil and milk and commonly used in confectionery and baking. High-fat, but mostly in the form of monounsaturated fat.

Benefits and Uses

Nuts are a nutritious food, they contain many of the vitamins and minerals the body needs. They’re one of the main sources of ALA omega-3 fatty acids. Nuts are largely composed of fats, however, the fats in nuts are almost entirely unsaturated, which means they leave you feeling more satisfied after eating. Nuts are a good source of Vitamin E, as well as folic acid, magnesium, potassium and calcium.

If you’re thinking about adding more nuts into your diet, here are some ways to do it from webmd.com:

– Chopped walnuts make an excellent addition to a yogurt parfait.
– Grind your own almonds into almond butter, a popular alternative to peanut butter.
– Make your own banana nut bread.
– Sprinkle pecans over a salad.
– Add cashew nuts when you’re making vegetable stir fry.
– Add almonds to a protein shake with a banana and some milk.
– Try chopped almonds with feta cheese and olives in a Mediterranean style salad.
– Grind walnuts with herbs into a paste to garnish grilled chicken.

For NCP Panel Members

If you buy packaged nuts that have a UPC barcode, be sure to scan them! If you buy nuts that are loose and sold by the pound, in bulk, etc., (which typically don’t have a barcode), please refer to the Non-Barcoded Items list in the NCPMobile app (or the Barcode Reference Booklet if you use NCP’s handheld scanner) to report those purchases using the Candy/Nuts/Seeds category.

Regards,

Taylor

More from NCP:

• Salty or Sweet? (September 19, 2023)
• The Mediterranean Way (May 11, 2023)
• Milk: There Are Many Choices (April 27, 2023)
• Nuts About Peanut Butter (November 2, 2022)

Blog comment reminder: If you have a panel-related issue that you need assistance with such as a problem with scanning or your rewards, please contact our Panel Support Center directly and they will be happy to assist you! You can reach them at 1-800-962-6700 or email them at [email protected]. You can send a message from NCP’s Facebook page. Please don’t enter panel-related issues or share any personal panel membership information in the blog comment section. Any issues will be addressed faster if you contact our support center directly. Thank you so much!

Do you know anything about your heart health? Did you know that heart disease is a leading cause of death for people in the United States? There are several different types of heart conditions that are considered heart disease. The most common type is coronary artery disease, which affects blood flow to the heart.

Several members of my extended family have heart conditions, so this is a topic on my mind, and I discuss it with my doctor every year at my annual physical.

Heart disease risk factors

According to the CDC, around half of all people in the United States have at least one of three key risk factors for heart disease: high blood pressure, high blood cholesterol, or a smoking habit. In 2021, nearly 1 in every 5 deaths in our country was attributed to heart disease.

Along with these risk factors, there are other conditions and lifestyle choices that can put you at a higher risk for developing heart disease:
– Diabetes
– Obesity
– Unhealthy diet
– Physical inactivity
– Excessive use of alcohol

Fortunately, there things you can do to reduce your risk of developing heart disease- and changing your eating habits is a great place to start.

Eating better for your heart health

The Mayo Clinic recommends eight tips to help you get started on a heart-healthy diet. And, implementing these tips will likely help you be more healthier in other ways, too, not just your heart. Here are their suggestions:

1. Control your portion size. Have you noticed that portions in restaurants have become so large, it’s almost impossible to finish the plate? We probably all grew up listening to our parents tell us to clean our plates, but that’s not necessarily good advice! How much you eat can be just as important as what you eat, and controlling your portions at meals is a great place to start.

2. Eat more fruits and vegetables. Fresh or frozen vegetables and fruits are great options to add to every meal. Canned fruits and vegetables are good choices, too- just make sure they are packed in juice or water and have limited amounts of sodium and added sugar.

3. Eat whole grains instead of refined grains. Choosing whole-wheat and whole-grain options for pasta, bread, and flour is better for your health than white, refined grains.

4. Limit unhealthy fats. Try to limit the amount of saturated and trans fat you eat to protect your heart. These fats lead to high blood cholesterol levels which can increase the risk of heart attack and stroke. Fat can be confusing, though, because some fats are good for you. Choose monounsaturated fats, like olive oil or canola oil, or polyunsaturated fats, like those found in fish, nuts and seeds.

5. Choose low-fat protein sources. Protein is important for a healthy diet, and there are plenty of low-fat protein options such as lean meat, fish, and eggs. Beans, peas, and lentils are also good choices, and substituting plant protein for animal protein can reduce your fat and cholesterol intake.

6. Limit or reduce salt/sodium. Too much salt can lead to high blood pressure, and limiting your intake is essential for a healthy heart. A lot of your sodium intake comes from eating canned or processed foods, not necessarily the salt you’re adding from the salt shaker. Look for reduced-sodium versions of your favorite condiments.

7. Plan your meals. This is often challenging for people but can be so important when you’re trying to eat more healthy foods! Create a meal plan using the six strategies above and make sure you have the ingredients on hand. Emphasize vegetables, fruits, and whole grains- and watch the portion sizes. Without a plan in place, it’s easy to grab fast food, head to a restaurant, or fall back on processed foods and snacks.

8. Allow yourself an occasional treat. If you eat healthy foods most of the time, a small treat like candy or potato chips is fine every once in awhile! But, you might find that you don’t have an appetite for so-called “junk food” after getting into more healthy habits.

Heart-healthy foods for your list

Here’s a quick list from Healthline of heart-healthy foods to add to your meal plan:

– Leafy green vegetables like spinach and kale
– Whole grains such as quinoa, oats, and brown rice
– Berries
– Avocadoes
– Fatty fish like salmon, sardines, and tuna
– Walnuts
– Beans
– Dark chocolate
– Tomatoes
– Almonds
– Seeds including chia seeds, flaxseeds, and hemp seeds
– Garlic
– Olive Oil
– Edamame
– Green tea

Last year, we shared some information about the Mediterranean style of eating, which includes a lot of these types of foods. It’s a great plan to follow to improve your heart health.

What do you think? Do you follow any of these tips already? Let me know in the comments, I’d love to hear from you.

Blog comment reminder: If you have a panel-related issue that you need assistance with such as a problem with scanning or your rewards, please contact our Panel Support Center directly and they will be happy to assist you! You can reach them at 1-800-962-6700 or email them at [email protected]. You can send a message from NCP’s Facebook page. Please don’t enter panel-related issues or share any personal panel membership information in the blog comment section. Any issues will be addressed faster if you contact our support center directly. Thank you so much!

More From NCP:

• The Facts About Nutrition Facts Labels
• Save Time and Eat Healthy With Salads
• The Mediterranean Way
• Nuts About Nuts
• Plant-Based Protein Product Sales Are Growing

My family and I have always been big fans of lemons. When my kids were little, I would always bring cut up lemons on long car rides in case they got car sick and felt nauseous; eating lemons really helped them feel better (and probably distracted them from feeling sick, lol)!

I drink lemon water almost every day (and sometimes add mint or basil to it, yum!), and there’s hardly ever a time when I don’t have lemons in my home.

Are lemons a staple in your home? If so, what are some of the different ways you use lemons? Please let me know in the comment section below!

Lemons are the zest!

Lemons are among the world’s most popular citrus fruits. They grow on lemon trees which thrive in mild, warm climates. They’re a great source of vitamin C and fiber and contain many plant compounds, minerals, and essential oils.

The most common varieties of lemons you see in grocery stores are Eureka or Lisbon. These lemons are very similar, usually medium-sized, oval, bright yellow inside and out with few seeds and a tangy flavor. You may also find Meyer lemons in stores, although they are usually seasonal and available around the December to May timeframe. They’re smaller, sweeter and thinner-skinned than regular lemons and are a cross between a lemon and a mandarin orange.

Lemons will be their juiciest when stored at room temperature. If you plan to keep them longer than a few days, store them in a plastic bag in your refrigerator’s crisper drawer. They can last for up to a month this way, but before juicing, let them warm to room temperature for best results.*

Cooking with lemons

If you have lots of lemons and you’re not sure what to do with them, check out the variety of recipes from Williams Sonoma that use lemons, below is a list of some of them. They all sound so good.

Lemon Doughnuts
Meyer Lemon French Toast
Lemon Curd
Lemon Meringue Pie with Gingersnap Crust
Lemon Chiffon Pie
Lemon Risotto
Pork Chops With Meyer Lemon
Salmon With Lemon and Fennel
Lemon Verbena Lemonade

Be sure to research what gadgets you’ll need to work with lemons and have them on hand such as a lemon/citrus squeezer, a citrus juicer and a zester.

For NCP Panel Members

If you buy lemons, whether individually or in a bag, if there isn’t a UPC barcode for you to scan, please check the Non-Barcoded Items list in the NCPMobile app (or the Barcode Reference Booklet if you use NCP’s handheld scanner) to report the purchase. You will find lemons listed in the Fruits category; choose the sub-category “Other Citrus” to report your lemon purchases.

And remember, when life gives you lemons, make lemonade!

Regards,

Taylor

*Sources: The Spruce Eats and Healthline.com.

More from NCP:

What’s in Season? (October 23, 2023)
Smoothies Are Refreshing and Healthy Treats (June 21, 2023)
Iced Tea: It’s What’s Brewing (June 1, 2023)

Blog comment reminder: If you have a panel-related issue that you need assistance with such as a problem with scanning or your rewards, please contact our Panel Support Center directly and they will be happy to assist you! You can reach them at 1-800-962-6700 or email them at [email protected]. You can send a message from NCP’s Facebook page. Please don’t enter panel-related issues or share any personal panel membership information in the blog comment section. Any issues will be addressed faster if you contact our support center directly. Thank you so much!

I have fond childhood memories of family vacations when we would have breakfast at a motel or hotel restaurant and there would always be cute little jars or bottles of maple syrup, jellies, and jams on the tables. I would always order pancakes, waffles, or French toast just so I could use all the syrup and save the cute little bottle!

How much do you know about maple syrup? I thought I knew a lot, but I discovered that I really didn’t! I found some good information about maple syrup on a Cornell University site. Let’s pour over some of the info.

What is maple syrup?

Maple syrup is a 100% natural product made from the sap of maple trees. It is a pure product and contains no additives or preservatives. In the late winter and early spring, during periods of overnight freezes and daytime thaws, maple trees develop positive pressure in their stems. During this time, sap is collected from maple trees and concentrated to a high sugar content to make a light to dark brown syrup.

Where is maple syrup made?

Did you know that New York is the second largest maple syrup producing U.S. state, surpassed only by Vermont? Wow, I never knew that! It’s produced in the region of North America ranging from southeastern Canada to Pennsylvania and from the East Coast to Wisconsin.

What’s your preference when it comes to syrup? Many people prefer artificial [pancake] syrup over pure maple syrup. Pure maple syrup is definitely pricier than the artificial kind.

Do you buy maple syrup on a regular basis, whether real or artificial? Let me know in the comment section, I would love to hear from you!

A variety of uses

The most common use for maple syrup is to put it on breakfast foods such as pancakes, waffles, and French toast, but this syrup can be used in so many different ways.

Here are some ideas for different uses of the syrup from Rural Sprout:

• Top roasted veggies with it – mix melted butter and maple syrup together then brush your veggies.
• Make maple preserves – the flavor pairs well with figs, apples, and strawberries.
• Make homemade salad dressings- it adds a bit of sweetness and flavor to dressing.
• Bake with it – you can replace all or some of the sugar in any baking recipe with maple syrup.
• Make a glaze for donuts, scones, cakes, and cookies.
• Use as a marinade for meat and fish – the warm flavor goes great on baked ham, pork tenderloin, salmon, and chicken.

Fun facts

Check out these interesting facts from the Farmers Almanac.

– A maple tree can yield sap (used for making syrup) for 100 years.
– A maple tree must be around 45 years old before it is tapped for syrup making.
– It takes an average of 40 gallons of sap to produce one gallon of syrup.
– Although maple trees are found in other continents, no other continent’s maples can compare in sweetness to the sugar maple trees in North America.
– Frosty nights and warm sunny days encourage the sap to flow.
– When buds appear on the trees, in late March or April, the sap turns bitter in flavor.
– Quebec, Canada is the world’s largest producer of maple syrup and responsible for three-quarters of the world’s output–approximately $141 million USD annually.

For NCP Panel Members

If you purchase maple syrup, whether pure or artificial, be sure to scan it! And, don’t forget the other items you might buy to go with the syrup such as pancake/waffle mixes, frozen breakfast foods such as waffles, pancakes, and French toast, sausage, etc.

Have a sweet day!

Regards,
Taylor

More from NCP

Baking Holiday Memories (December 7, 2023)

Breakfast in your Freezer (January 27, 2023)

Blog comment reminder: If you have a panel-related issue that you need assistance with such as a problem with scanning or your rewards, please contact our Panel Support Center directly and they will be happy to assist you! You can reach them at 1-800-962-6700 or email them at [email protected]. You can send a message from NCP’s Facebook page. Please don’t enter panel-related issues or share any personal panel membership information in the blog comment section. Any issues will be addressed faster if you contact our support center directly. Thank you so much!