I have decided to discontinue the blog and convert to a google website.  I used a website when I taught at the high school and am much more familiar with the website.  I will be downloading PDF's occasionally where I could not do so with a blog.  I have enjoyed learning and sharing about eating nutritious foods and taking proper care of the precious body my Heavenly Father gave me.  I hope you will continue to follow my new website and learn along with me.

You can find me now at MUFAMom.

10 new dinners in my freezer in the last 2 days.  

Recently our freezer got run over by a car (not saying who was driving) so we had to buy a new freezer.  This one is frost-free and so so nice.  It resides in our basement just like the deceased freezer did but on a different wall for its own safety.  I was very busy Friday and Saturday preparing ten new freezer meals  

I created an Excel file to keep track of what is in the freezer so nothing gets forgotten or goes bad.  When food is pulled out I just have to decrease the quantity on hand.  I will always know exactly what is in my freezer on any given day.
                 
Some are crock pot meals and some go in oven.  Usually crock pot meals go in zip-loc freezer bags and oven meals go in pans.  Because it is just me and my husband at home now I cut the recipe in half and fill 2 -  8 x 8 pans.  That way we still have left-overs for a couple of days but not the entire week.  

As I eat the meals I will share the recipes if they are yummy.  

There are several freezer containers of beans.  I pressure them and freeze them to use later in meals instead of buying cans at the store.

Guacamole buffet for Mother's Day.

I have never made guacamole ever in my lifetime.  So you are probably wondering why I would decide to start making guacamole now.  The reason is simple.  The main ingredient in guacamole is avocados and avocados is a MUFA!!!  Avocados were on sale (10 for $10) at Publix this week.  I now have ten avocados in various stages of ripeness.

Everything I read indicates that fresh guacamole is very easy to make.  Cut and mash the avocados and  add some seasonings such as lime or lemon juice, salt, pepper, garlic, cilantro, hot sauce, tomatoes, and onions.  Some recipes even call for cottage cheese or yogurt.  Ten avocados should be plenty to make several batches and experiment with ingredients to find the perfect guacamole for me.  I can't take the heat so there will be no "hot things" in my guacamole.

My perfect guacamole will definitely have:

• ripe avocados

I buy Hass avocados.  They are small with bumpy skin as opposed to Florida avocados that are larger with a smooth skin.  I try to buy them green and let them ripen on my counter.  They turn almost black when they are ripe.  A ripe avocado should give a little when pressed but still be firm.  The ripe avocados live in my fridge.  I have never tried the Florida avocado.  It is supposedly too watery for guacamole and better for salads.

• lemon or lime juice

Avocados oxidize very quickly when exposed to air and rapidly change color.  Lemon or lime juice helps to slow this process.

Experimental ingredients:

• garlic

• onion

• tomatoes

I have always kept tomatoes in the fridge because they last longer but they have a lot more flavor if kept on the counter.  Never realized that.  No wonder those fresh tomatoes right out of the garden taste so good.

• cottage cheese

• plain Greek yogurt

I am really hoping I will like cottage cheese or yogurt added to the guacamole.  This would provide a big calcium boost.

Well here goes!

I decided to get all the ingredients ready before I started cutting the avocados.  Didn't want brown avocados before I even got started.  I used the food processor for the onions but chopped garlic with a knife. 

I cut the tomato and removed the seeds because somewhere I read your guacamole might be too runny if seeds are left in.

All the ingredients are ready and patiently waiting for the final moment when I cut the avocados.

I used a fork to mash avocados, three in each of two bowls.  I added lime to one bowl and lemon to the other.

I then divided the two bowls into six small containers (approximately one avocado per bowl) three bowls with lemon and three with lime.

Let the fun begin!  I added and tasted, added some more and tasted some more, through six small containers of "guacamole in progress."  Finally I settled on the bowl I liked best (I think.)  Definitely no onion or garlic.  I like both of them but either one mixed with avocados was just too much for me.  Tomatoes were good,  lime was better than lemon, and the plain Greek yogurt made it nice and creamy.    The good news is my guacamole will be easy to make with only avocados, tomatoes, lime, and yogurt which will give my calcium intake a boost.  I saved two containers for tomorrow to try out my new recipe.  My husband gladly claimed the three other containers to spice up to his heart's content.  

I am experimenting with the plastic wrap.   Harold McGee, in The Curious Cook, did some experiments with guacamole to determine the best way to prevent oxidation when the guacamole is stored in fridge.  Some people place an avocado pit into the guacamole to keep it fresh but McGee discovered that plastic wrap pressed down and touching the surface of the guacamole works best.  I will soon find out if that works.

If any of you guys have a favorite recipe for guacamole please share.  I can always learn more.

Baked bread in my kitchen this morning.

I use dark red winter wheat.  I always double the recipe.  This gives me 3 loaves of bread when I am done.  I used to bake all 3 loaves and eat all 3 loaves (with my husband's help) within one week.  I can't do that any more since we are both trying to watch the calories so I bake one loaf and freeze the other two.  Because I am doubling the recipe I need 9 cups of flour.  I always grind my wheat immediately before it will be used.  This insures that the flour will retain the maximum nutrients.  

One cup wheat berries yields 1 1/2 cups flour.  So my nine cups of flour requires 6 cups wheat berries.  I measure out 6 cups and any flour left goes into a ZipLock bag in the fridge.  Some people weigh the wheat berries.  My kitchen scale only has ounces.  Maybe one day I will invest in a scale that also has grams.  SparkPeople have a really nice Conversion Chart for Whole Wheat Berries to Ground Flour.

While the flour grinds (about 10 minutes) I collect everything I need to make my bread.  The lecithin, gluten, and yeast live in the fridge (the small containers with blue lids).  They stay fresher longer if kept there.  Today it is Tupelo honey and Crisco Natural Blend.  I also have Buckwheat and Sage honey.  I used to use Extra Virgin Olive Oil.  I can't tell the difference. 

I grind the flaxseed in a coffee grinder.  One-half cup seeds fits perfectly in my grinder.  I always grind the exact amount of flaxseeds needed for the recipe.  The small bucket of flaxseeds sits in the food storage room and has a shelf life of one year.   

By now the wheat grinding is complete.  I now have approximately 9 cups of beautiful fresh nutritious wheat flour.  Let's make some bread!

All ingredients are now in the mixing bowl and mixed.  The dough is kneaded for 10 minutes at medium speed.  Thank goodness my Bosch does that quite nicely.  Many years ago I would knead by hand.  No fun.

While the Bosch is doing its magic I am busy cleaning up the mess.  Eight minutes later I have bread dough that is the perfect consistency (hopefully). 

I transfer the dough to a bowl where it will rise to twice its size.  For me the easiest bowl to use is the wheat grinder bowl that caught the flour.  It is already "dirty".  I spray bowl with Pam, dump the dough in, cover bowl with clean towel, and patiently wait for the dough to rise.

In the meantime I am preparing the pans for baking.  Many years ago I invested in cast iron bread pans. I love these pans.  They look rusted but they are really not.  Must be the lighting in my kitchen.  I spray them with Pam so bread won't stick.

Finally the bread has risen.  It takes about 1 1/2 hours for this first rise.  I used to have lights mounted under the cabinets and would set the covered bowl there.  Just the little bit of warmth from the lights seemed to help the bread dough rise quicker.  Now the bowl just sets on the counter.

I sprinkle some flour on a well cleaned counter top and spray two well cleaned hands generously with Pam before I tackle this next step.  I punch the dough down with my fists (this is the fun part) and dump it out on the counter.  I roll and shape the dough into an oblong roll ready to divide into 3 loaves.

Using a bread knife I divide the dough into 3 equal parts.  I actually weigh them on my kitchen scale to insure they are approximately the same size.  Each part gets shaped into individual loaves.  

In the mean time the cast iron pan is being heated in the oven set at 350 degrees.  I used to bake all three loaves at one time.  My husband and I would "pig out" on warm freshly baked bread covered with real butter.  Yummy!!  No wonder I was gaining weight.  One 1/2 inch slice is about 140 calories.  This bread is definitely not "light" or "low-fat".  Oh well.  Those days are gone forever.  Only one loaf gets baked and the other two get frozen for another day.

When the loaves are divided and shaped I pull the hot pan from oven.  The loaf that is being baked goes into the hot pan to rise for the second time.  I never heated the pan when I used to have metal pans.  

The loaf begins to rise the second time.  This time it only takes about 45 minutes.  Then it gets popped into the oven (gently).  If for some reason the bread dough rises too much and is hanging out of the pan, you can always punch it down, roll and shape it again, and let it rise again.

Twenty-six minutes later one gorgeous loaf of nutritious yummy bread is done. The loaf immediately comes out of pan and lays on its side on cooling rack.

When bread has completely cooled it is stored in my bread holder (if there is any left).  

My recipe for whole wheat bread comes from The Bread Beckers Recipe Collection.  Bread Beckers is not too terribly far from where I live.  The yeast, lecithin, gluten, flaxseed, and honey all come from their store.  We have also bought beans in bulk from them.

Basic Dough Recipe  -  I double this recipe

Ingredients:

1 1/2 cups hot water

1/3 cup oil

1/3 cup honey

2 tsp. salt

1 egg (optional)

2 Tbs. lecithin

1 tsp. gluten (optional)

4 - 4 1/2 cups freshly milled flour

1/2 cup flax seed, ground

1 Tbs. yeast

Directions:

Combine water, oil, honey, salt, and egg.  Add lecithin, gluten, half of flour, and ground flax seed.  Mix thoroughly.  Add yeast and enough flour to make a soft dough.  Knead until smooth and elastic (about 5-6 minutes).  Let rise until double.  Shape as desired and let rise again until double.  For 2 - 1 lb. loaves bake at 350 degrees 25-30 minutes.  Double recipe knead 8 minutes.  Triple or quadruple recipe knead 12 minutes.

Free health advice offers.   

NutritionAction is offering several free downloads you might be interested in.  Among the free downloads are:

• How to Diet:  Cut Your Heart Disease Risk
• What to Eat:  10 Best Foods
• Heart and Disease:  Fighting Inflammation
• Healthy Recipes:  Salads that are Good for You
• Diet and Weight Loss:  Trim Calories Per Bite to Trim Pounds
• Food Safety:  How to Keep Your Kitchen from Making You Sick
• What Not to Eat:  10 Worst Foods
• Fat in Food:  Measuring Your Fat and Counting Calories
• Calories in Food:  Calories for Dummies
• Diabetes and Diet:  Decoding Diabetes
• Vitamin Supplements:  How to Read a Multivitamin Label
• Sugar in Food:  How Much Sugar Should You Eat?
• Salt in Food:  Replacing the Salt Shaker
• Eating Gluten Free:  What to Eat (and Not to Eat) on a Gluten Free Diet
• Caffeine in Food:  Caffeine Content of Drinks

You can download one or all of them.  They are all free!  Really good reading.

Over 100 Quick and Easy Recipes 

all with preparation and cooking times of 30 minutes or less.  You must check out The World's Healthiest Foods.  This has to be the coolest website ever!  They have a "Recipe Assistant" that allows you to customize your search and select ingredients to include or exclude, and it will provide you with a list of recipes that meets your criteria.  How cool is that?!  There is a way to make multiple selections but I haven't been able to get that to work very well yet.  Oh well.

There are recipes for all the following categories:

Breakfast
Salad Entrees
Soups
Fish
Chicken and Turkey
Lean Meat
Vegetarian Entrees
Side Salad/Dressings
Side Vegetables
Desserts

MUFA #5:  Dark chocolate is healthy chocolate.

You probably don’t need any excuses to eat dark chocolate but just in case, here are a few.

Dark chocolate is good for your heart.

Dark chocolate improves blood flow and may help prevent the formation of blood clots.

Dark chocolate is good for your brain.

Chocolate contains a chemical that encourages your brain to release endorphins so eating dark chocolate will make you feel happy. (Sure makes me feel happy, guess it works.)

Dark chocolate helps control blood sugar.

Dark chocolate has a low glycemic index so it won’t cause huge spikes in blood sugar levels.

Dark chocolate is full of antioxidants.

Eating dark chocolate can protect you from many forms of cancer and slow the signs of aging.

Dark chocolate contains theobromine.

Theobromine has been shown to harden tooth enamel.

Dark Chocolate is high in vitamins and minerals.

Dark chocolate contains potassium, copper, magnesium, and iron in high concentrations. Copper and potassium help prevent strokes. Magnesium helps prevent type 2 diabetes, high blood pressure, and heart disease.


If you need more excuses to eat dark chocolate, you must not like dark chocolate.



Dark chocolate is my MUFA once every day. It is my treat and usually my fourth meal of the day. It is high in calories like most MUFA’s. I usually eat a slice of my whole wheat bread and some fruit with the dark chocolate as my MUFA. The higher percentages of cacao will increase the benefits.  I won't buy dark chocolate with less than 72% cacao.  The higher the percentage the more bitter the chocolate tastes.  Be prepared.



WebMD states: “Our findings indicate that milk may interfere with the absorption of antioxidants from chocolate . . . and may therefore negate the potential health benefits that can be derived from eating moderate amounts of dark chocolate.”

Green Smoothie for lunch

I make this green smoothie almost every day.  It is not only delicious but is packed with nutrient rich kale which I probably would not want to eat raw.  

Green Smoothie

Ingredients:
1 1/2 cups green grapes

1/2 green apple

1/4 cup avocado

1/2 cup kale

1/2 cup spinach

1 scoop T7 protein drink

1 cup ice

1/2 cup water

Directions:

Put all ingredients in blender.  Mix well.  Enjoy. 

Nutrition:

Calories:  420

Protein:  28 g

Fiber:  11 g

Cholesterol:  10 mg

Calcium:  520 mg

Carbohydrates:  50 g

Fat:  15 g

Saturated Fat:  2 g

Sodium:  266

Vitamin A:  252 IU

Vitamin C:  55 mg

Iron:  2 mg

The fruit and avocado always go in first.  That fills half of the blender.

I stuff kale and spinich into the other half.  The veggies never get "measured".

Barely enough room left for ice but that's ok.  I blend it on low, using a spatula to shove it down.  Once it is blended I turn it up to high for at least 30 seconds.

Then it gets poured into my favorite glass.  I survived the Wild Mouse at Lagoon in Salt Lake City just so I could justify buying that mug.  All that's left is to drink and enjoy.  So so yummy!

Vegetarian baked beans and tofu crumbles on the menu tonight!

Wasn't too sure about this when I picked it up in Publix today.  Not even sure I want to be a vegetarian yet.  I am trying lots of new foods right now to figure out what I do want.  You will be the first to know when I do decide. 

I mixed the tofu and baked beans and heated in microwave.  I ate this along with one-half an apple and two tablespoons raw pumpkin seeds (MUFA).  Surprisingly it was quite good.  I really couldn't taste the tofu.  At least nothing tasted bad.  I have decided that maybe the texture and feel of food in the mouth plays a big role.  If it feels right it probably is ok.  That's just my theory.  Last night those tofu hot dogs looked like hot dogs, smelled like hot dogs but as I was eating them they didn't "feel" right.  I even mixed them into baked beans for beanie weenies.
424 calories, 19 g protein, 53 g carbs, and 14 g fat (most of that fat was MUFA)

MUFA #1:  Avocados

The avocado is virtually the only fruit with monounsaturated fat.  Avocados are full of nutrients and a good source of MUFA's and PUFA's.  Over 75% of the fat in an avocado is unsaturated fat.  One-fourth cup is considered a serving size in the Flat Belly Diet.  One serving has 6 carbs, 1 protein, 11.5 g total fat (1.2 g saturated fat), and 96 calories.  Avocados are cholesterol and sodium free and contain nearly 20 vitamins, minerals and beneficial plant compounds that make them an excellent addition to your diet.  

Suggestions for incorporating avocados in your diet:  

• green smoothie 
• guacamole  
• spread on toast or sandwiches as an alternative to butter, sour cream or mayonnaise.

This Spread and Dip Nutritional Comparison chart shows examples of how fresh avocados are a great substitute on sandwiches, toast or substituted as a spread in place of many other popular foods.

MUFA #4:  Seeds 

When buying seeds look for the freshest quality seeds.  If you buy them prepackaged make sure that the seeds are packaged in airtight containers.  If you buy in bulk bins check to see that lids fit tightly to keep out contaminants.  To insure freshness make sure the store has good product turnover.  Make sure there is no evidence of moisture or insect damage.  Look for dried or raw edible seeds rather than those found in prepared snack mixes.  Snack mixes are often filled with preservatives and sodium.  They may also include extra oils, which increase the amount of fat in your diet.  I recommend that you purchase certified organic raw seeds and then light-roast them yourself.  Purchasing raw will allow you to control the roasting time and temperature and avoid unnecessary damage to the good fats in the seeds.

Pumpkin Seeds

Pumpkin seeds are also known as pepitas.  Pumpkins are native to the Americas.  Pumpkin seeds were a celebrated food among many Native American tribes, who treasured them both for their dietary and medicinal properties.  Today, China produces more pumpkins and pumpkin seeds than any other country (figures!).

How to roast pumpkin seeds:

Place the seeds (whether those you retrieved from the pumpkin or those you bought at the store) in a single layer on a cookie sheet and light roast them in a 160-170 degrees Fahrenheit oven for 15-20 minutes. Roasting for no longer than 20 minutes will help prevent unwanted changes in fat structure of the pumpkin seeds.

Ideas for including pumpkin seeds in your diet :

• Add pumpkin seeds to healthy sautéed vegetables.
• Sprinkle pumpkin seeds on top of mixed green salads.
• Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves.  Mix with olive oil and lemon juice for a tasty salad dressing.
• Add chopped pumpkin seeds to your favorite hot or cold cereal.
• Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
• Next time you make burgers, whether it is from vegetables, turkey or beef, add some ground pumpkin seeds.

Nutrition:

Serving size – ¼ cup

Calories:  186

Protein:  8.5 g

Carbs:  6 g (1.35 g fiber)

SFA:  3 g

MUFA:   5 g

PUFA:  7.2 g

   Omega 6:  7.14 g

   Omega 3:  0.06 g

Pumpkin seeds are a good source of the mineral zinc.

Sesame Seeds

Sesame seeds may be the oldest condiment known to man.  Sesame seed oil is highly resistant to rancidity.    “Open sesame” – the famous phrase from the Arabian Nights – reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity.

Ideas for including sesame seeds in your diet: 

• Dry, roasted sesame seeds and vegetable oil are ground into a thin light brown color paste known as tahini.  Tahini is one of the main ingredients in hummus.
• Spread tahini on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack.
• Add sesame seeds to bread, muffins or cookies.
• Add sesame seeds to steamed broccoli that has been sprinkled with lemon juice.
• Combine toasted sesame seeds with rice vinegar, soy sauce and crushed garlic and use as a dressing for salads, vegetables and noodles.
• Sauté chicken with sesame seeds, soy sauce, garlic, ginger and your favorite vegetables for a healthy, Asian-inspired dinner.

Nutrition: 

Serving Size – ¼ cup

Calories:  206

Protein:  6.4 g

Carbs:  8.5 g (4 g fiber)

SFA:  2.5 g

MUFA:  6.7 g

PUFA:  7.8 g

   Omega 6:  7.68 g

   Omega 3:  0.12 g

Sesame seeds are a very good source of manganese and copper.  They are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber.  Zinc deficiency is linked to poor bone growth.

Sunflower Seeds

Sunflower seeds are native to North America.  The American Indians used sunflower seeds for a high-energy food source.

National Sunflower Association has several fact sheets on their website to download.  Be sure to check them out.

Seeds:  A Smart Snack

Seeds:  Ideal Snack & Ingredient

Seeds Shine in US Diet Guidelines

The Amazing Kernel

The Power of Sunflower Seeds 1

The Power of Sunflower Seeds 2

Kernels of Wisdom

Facts About Vitamin E

Ideas for including sunflower seeds in your diet :

Suggestions come from National Sunflower Association website

• Sprinkle on yogurt
• Use with your favorite ice cream topping
• Coat a frozen novelty
• Top a salad for lunch
• Pack a pita with salad and crunch
• Toss with stir-fry vegetables
• Top your favorite pasta dish
• Use in baked goods such as bagels, muffins, multi-grain breads, carrot-sunflower cake, crackers and bars
• Snack on caramel sunflower popcorn, sunflower trail mix, granola bars, sunflower date bars and cookies
• Use in a sweet treat – try chocolate or white chocolate bars or bark or sunflower brittle
• Break the fast with muesli, hot breakfast cereal, ready-to-eat cereals, breakfast bars and muffins.

Nutrition: 

Serving Size – ¼ cup

Calories:  205

Protein:  8.2 g

Carbs:  6.75 g (3.8 g fiber)

SFA:  1.9 g

MUFA:  3.4 g

PUFA:  12 g

   Omega 6:  12 g

   Omega 3:  0 g

Flaxseeds

Flaxseeds should be ground before use.  Whole flaxseeds tend to pass through your intestines undigested; consequently you will lose all the benefits.  Grind flaxseed just before you are ready to use it.  Flaxseed has high oil content and easily becomes rancid.  I use a small coffee grinder that holds one-half cup of whole flaxseeds.  I only grind what I intend to use that day.  Store any leftover in the fridge or freezer. The whole flaxseed I buy in bulk locally has a shelf life of about 1 year.  It is stored in a cool, dry food-storage room.

Ideas for including flaxseed in your diet:

• Add ground flaxseed (or flaxseed oil) to smoothies.
• Add ground flaxseed to cookies, bread and muffins.  High temperatures necessary for baking have no effect on nutritional value.
• Add ground flaxseed to pancake batter.
• Add a teaspoon of ground flaxseed to mayonnaise or mustard on your next sandwich.
• Add a tablespoon of ground flaxseed to your favorite Greek yogurt.
• Add a tablespoon of ground flaxseed to your favorite hot or cold cereal.
• Ground flaxseed can be substituted for egg in baked goods.  To replace one egg, mix together 1 tablespoon ground flaxseed with 3 tablespoons water.  Let sit for a few minutes until thickened.

Nutrition:

Serving Size – 2 tablespoons

Calories:  95

Protein:  3.8 g

Carbs:  6.6 g (5.4 g fiber)

SFA:  .6 g

MUFA:  1.3 g

PUFA:  4.3 g

   Omega 6:  0.8 g

   Omega 3:  3.5 g

We normally associate antioxidants with vegetables and fruits but it turns out that flaxseeds are also rich in antioxidants.

Fat - the good, the bad, and the ugly

There are lots of different types of fat.  Your body actually makes its own fat when it gets too many calories.  Other fat comes from plants and animals and is called dietary fat.  Dietary fat, protein, and carbohydrates are called macronutrients.  They give our bodies energy.  Some vitamins even require fat to dissolve properly in our bodies.  The bottom line is we can’t eliminate all fat from our diet.  We should learn how to choose healthy types of dietary fat, enjoy them, and eat them in moderation.

The American Heart Association has the best presentation on fats.  You must go meet the Fats family Sat, Trans, Mon, and Poly for a unique way to look at fats.  So cute!

One more reason why I love the Flat Belly Diet:

Essential fatty acids (EFA’s) are polyunsaturated fats that the human body cannot produce, so they must be obtained from our diets. There are two groups of EFA’s; they are omega 3’s and omega 6’s.  A healthy diet contains a balance of omega 3 and omega 6.  If you eat a lot of meat and processed foods you could be consuming over 20 times more omega 6 than omega 3. This type of imbalance can lead to heart disease, stroke, cancer, Alzheimers, diabetes, mood disorders, arthritis, osteoporosis, inflammation, and obesity.  Most diets don’t contain enough omega 3.  Consequently many people take fish oil supplements.  The Flat Belly Diet promotes a healthier balance between omega 3 and omega 6 fatty acids.  This diet features nuts, seeds, olives, olive oil, whole grains, fruits, vegetables, legumes, lots of fish, and very little red meat.

MUFA #3:  Oils

I use Extra Virgin Olive Oil for dressings and any thing that doesn't need to be cooked.  Unlike refined Olive Oil, Extra Virgin Olive Oil should never be heated above 200 to 250 degrees.  Heating Extra Virgin Olive Oil decreases its nutritional value.  Heating past its smoke point turns the oil rancid and releases dangerous free radicals in its smoke.

I use a blend of Canola oil for baking (yes I can bake again and actually eat what I bake!).

Found this at the Whole Foods Store but have not tried it yet.

I use Flax Seed Oil for smoothies.  I keep this in the fridge. 

MUFA #2:  Nuts     

Nuts are high in calories so must be eaten in small quantities.  All nuts are good for you and delicious.  My personal favorite for taste was always the cashew.  I am convinced now however that almonds are what I need to include in my diet most often.

If you are having trouble deciding which nuts are right for you check out Nut Nutrition and Beyond.  They compare total fat, saturated fat, monounsaturated fat, polyunsaturated fat, omega-3 fat, protein, carbohydrates, vitamin E, magnesium, calories, and fiber of almond, Brazil, cashew, hazelnut, macadamia, peanut, pecan, pine nut, pistachio and walnut.  They gave each each nut a score based on the above nutrients.  

Almonds - a super, super "good for you" food

The almond is the "King" of the nuts.  Almonds are native to Morocco.  They have been cultivated from ancient times.  The Romans called it the "Greek Nut".  They are one of the most nutritious nuts.  Not only are they low in saturated fat but they contain calcium and magnesium necessary for strong bones.  Almonds are my top choice for that reason alone.  Almonds contain more magnesium than oatmeal or spinach.  They even contain phosphorus for strong bones and teeth.  Almonds are the best whole food source for vitamin A which can help prevent cancer.  Whole foods are foods that are unrefined or unprocessed before eaten.