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Tag: almonds

  • Nuts, Sperm, and Sex: The Surprising Connection | NutritionFacts.org

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    Walnuts, almonds, and hazelnuts are put to the test for erectile and sexual function, sperm count, and semen quality.

    In 2013, I posted a video based on a study that found that men with erectile dysfunction who ate 100 grams of pistachios (a little more than three handsful) a day for three weeks had “a significant improvement in erectile function.” It’s always nice to see a whole-food intervention have clinical effects, and I was curious to revisit the topic and see what’s been published since.

    Even if you ignore all the lab animal studies on hazelnuts improving the function of rat testicles—really, there’s a study titled “Hazelnut Consumption Improves Testicular Antioxidant Function and Semen Quality in Young and Old Male Rats”—you still never know what you’ll find searching the medical literature for nuts and sexual function. I found “a case of penile strangulation with a metal hex nut” in which someone put one on his penis “for sexual pleasure” but couldn’t remove it. (I guess some kinds of nuts can sometimes make things worse.) They tried the Dundee technique, which involves creating 20 puncture holes to relieve the pressure, but that didn’t work, so then they tried a diamond disk cutter. It slipped a few times, but the hex nut was successfully removed. All’s well that ends well.

    That got me curious. Evidently, penile entrapment is so common that there is an entire grading system that emergency room doctors can use, as you can see here and at 1:21 in my video Mixed Nuts Put to the Test for Erectile Dysfunction. If a drill isn’t available, the surgeons advised, “a hammer and chisel may be used to remove nuts.”

    A drill? Oh, they mean a dental drill. Doctors describing one case bragged about the “precisely cut edges,” but it looks pretty jagged to me. You can see for yourself below and at 1:38 in my video.

    To “preserve the penis from fatal outcomes” (that’s a strange way to put it), urologists should be aware of all the available tools and approaches, and if you don’t know how to operate the saw, you can always call in the local blacksmith—but only if “special consent [is] taken from the patient”!

    But how are you going to remove an iron barbell or steel sledgehammer head? “With a heavy-duty air grinder provided by the fire department,” requiring six hours of cutting and fire coats to protect the patient from the sparks. Use whatever it takes—hack saw, “cement eater.” You can even use the silk winding method pioneered by Dong et al.

    Back to the task at hand! Consuming “at least one serving of vegetables a day and more than two servings of nuts a week was associated with a more than 50% decrease in the probability of ED” [erectile dysfunction] in a snapshot-in-time cross-sectional study. But such observational studies can’t prove cause and effect. It’s like finding that men who eat healthier have better sperm motility. Maybe men who eat nuts are just health nuts, and the improvement is due to some other factor, like exercise. What we need is an interventional trial.

    And there is one: a randomized controlled trial studied the “effect of nut consumption on semen quality and functionality.” Healthy men were fed the standard American diet with or without a mixture of nuts—a handful (30 grams) of walnuts and half a handful (15 grams) each of almonds and hazelnuts. Individuals in the nut group experienced significant improvements in their total sperm count, vitality, motility, and shape, perhaps because those “in the nut group showed a significant reduction in SDF”—sperm DNA fragmentation. The nuts appeared to protect their sperm DNA. It’s too bad that the researchers didn’t measure the men’s erectile and sexual dysfunction while they were at it. Oh, but they did!

    What is the effect of nut consumption on erectile and sexual function from that same study? The researchers report that those in the nut group saw a significant increase in orgasmic function and sexual desire, but what about erectile function? Any time you see this kind of selective glass-half-full reporting, you suspect some kind of industry funding, and, indeed, that was the case here; the study was partially funded by the International Nut and Dried Fruit Council. Yes, there was a marginal increase in orgasmic function and sexual desire of questionable clinical significance, but there was no improvement in erectile function, intercourse satisfaction, or overall satisfaction. As with so many comparisons, even the so-called significant findings may not even be statistically significant.

    But why did the pistachios I talked about back in 2013 work, while these other nuts didn’t? Well, the original study was done on men mostly in their 40s and 50s who already had chronic erectile dysfunction for at least one year, whereas the average age of participants in the newer study was 24. So, the individuals in the later study may have started out with near-maximum circulation, not leaving much room for the nuts to work any magic.

    Doctor’s Note

    Sorry for that crazy tangent! I just wanted to give people a taste of what it can be like when you dive deep into the medical literature.

    The 2013 video I mentioned is Pistachio Nuts for Erectile Dysfunction.

    What about walnuts for arterial blood flow? See Walnuts and Artery Function.

    More on fertility and sexual function in the related posts below.

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    Michael Greger M.D. FACLM

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  • How Healthy Are Baruka Nuts? | NutritionFacts.org

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    How do barukas, also known as baru almonds, compare with other nuts?

    There is a new nut on the market called baru almonds, branded as “barukas” or baru nuts. Technically, it isn’t a nut but a seed native to the Brazilian Savannah, known as the Cerrado, which is now among the most threatened ecosystems on the planet. Over the last 30 years, much of the Cerrado’s ecosystem has been destroyed by extensive cattle ranching and feed crop production to fatten said cattle. If it were profitable not to cut down the native trees and instead sell baru nuts, for example, that could be good for the ecosystem’s health. But what about our health?

    “Although baru nuts are popular and widely consumed, few studies report on their biological properties.” They do have a lot of polyphenol phytonutrients, presumably accounting for their high antioxidant activity. (About 90% of their phytonutrients are present in the peel.) Are they nutritious? Yes, but do they have any special health benefits—beyond treating chubby mice?

    Researchers found that individuals fed baru nuts showed lower cholesterol, supposedly indicating the nuts “have great potential for dietary use” in preventing and controlling cholesterol problems. But the individuals were rats, not humans, and the baru nuts were compared to lard. Pretty much everything lowers cholesterol compared to lard. Nevertheless, there haven’t been any reports about the effect of baru nut consumption on human health, until this: A randomized, controlled study of humans found that eating less than an ounce a day for six weeks led to a 9% drop in LDL cholesterol. Twenty grams would be about 15 nuts or a palmful.

    Like many other nut studies, even though the research subjects were told to add nuts to their regular diets, there was no weight gain, presumably because nuts are so filling that we inadvertently cut down on other foods throughout the day. How good is a 9.4% drop in LDL? It’s the kind of drop we can get from regular almonds, though macadamias and pistachios may work even better, but those were at much higher doses. It appears that 20 grams of baru nuts work as well as 73 grams of almonds. So, on a per-serving basis or a per-calorie basis, baru nuts really did seem to be special.

    There are lower-dose nut studies that show similar or even better results. In this one, for instance, people were given 25 grams of almonds for just four weeks and got about a 6% drop in their LDL cholesterol. In another study, after consuming just 10 grams of almonds a day, or just seven individual almonds a day, study participants got more like a 30% drop in LDL during the same time frame as the baru nuts. Three times better LDL at half the dose with regular almonds, as you can see below and at 2:47 in my video Are Baruka Nuts the Healthiest Nut?.

    The biggest reason we are more confident in regular almonds than baru almonds is that studies have been done over and over in more than a dozen randomized controlled trials, whereas in the only other cholesterol trial of baru nuts, researchers found no significant benefit for LDL cholesterol, even at the same 20-gram dose given for even longer—a period of eight weeks.

    That’s disappointing, but it isn’t the primary reason I would suggest choosing other nuts instead of baru nuts. I would do so because we can’t get raw baru nuts. They contain certain compounds that must be inactivated by heat before we can eat them. The reason raw nuts are preferable is because of advanced glycation end-products (AGEs), so-called glycotoxins, which are known to contribute to increased oxidative stress and inflammation.

    Glycotoxins are naturally present in uncooked animal-derived foods, and dry-heat cooking like grilling can make things worse. The three highest recorded levels have been in bacon, broiled hot dogs, and roasted barbecued chicken skin—nothing even comes close to that, not even Chicken McNuggets, as you can see below and at 3:50 in my video.

    However, any foods high in fat and protein can create AGEs at high enough temperatures. So, although plant foods tend to “contain relatively few AGEs, even after cooking,” there are some high-fat, high-protein plant foods. But, again, AGEs aren’t a problem at all with most plant foods. See the AGE content in boiled tofu (in a soup, for instance), broiled tofu, a raw apple, a baked apple, a veggie burger—I was surprised that veggie burgers are so low in AGEs, even when baked or fried—and nuts and seeds, which are up in tofu territory, especially when roasted, which is why I would recommend raw nuts and seeds and nut and seed butters whenever you have a choice. See below and at 4:33 in my video.

    Doctor’s Note

    In my Daily Dozen checklist, I recommend eating a quarter cup of nuts or seeds or two tablespoons of nut or seed butter each day. Why? See related posts below. 

    For those unfamiliar with advanced glycation end-products (AGEs), check out the first two videos I did on them way back when: Glycotoxins and Avoiding Glycotoxins in Food.

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    Michael Greger M.D. FACLM

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  • Is Aflatoxin a Concern? | NutritionFacts.org

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    Is “toxic mold syndrome” a real thing? What do we do about toxic mold contamination of food?

    In recent years, mold has been blamed for all sorts of “vague and subjective” symptoms, but we have little scientific evidence that mold should be implicated. However, this “concept of toxic mold syndrome has permeated the public consciousness,” perpetuated by disreputable predatory practices of those making money testing homes for mold spores or testing people’s urine or blood. But all these tests are said to “further propagate misinformation and inflict unnecessary and often exorbitant costs on patients desperate for a clinical diagnosis, right or wrong, for their constellation of maladies…The continued belief in this myth is perpetuated by those charlatans who believe that measles vaccines cause autism, that homeopathy works, that fluoride in the water should be removed….”

    Mold toxin contamination of food, however, has emerged as a legitimate issue of serious concern, and mycotoxins are perhaps even more important than other contaminants that might make their way into the food supply. Hundreds of different types have been identified, but only one has been classified as a known human carcinogen, and that’s aflatoxin. The ochratoxin I’ve previously discussed is a possible human carcinogen, but we know aflatoxin causes cancer in human beings. In fact, aflatoxins are amongst the most powerful known carcinogens.

    It has been estimated that about a fifth of all liver cancer cases may be attributable to aflatoxins. “Since liver cancer is the third-leading cause of cancer deaths worldwide, and mortality rapidly follows diagnosis, the contribution of aflatoxins to this deadly cancer is significant.” And once aflatoxin makes it into the food, there is almost nothing we can do to remove it. Cooking, for example, doesn’t help. Indeed, as shown below and at 1:50 in my video Should We Be Concerned About Aflatoxin?, once it makes it into crops or into the meat, dairy, and eggs from animals consuming those crops, it’s too late. So, we have to prevent contamination in the first place, which is what we’ve been doing for decades in the United States. Because of government regulations, “companies in developed countries…are ‘always sampling’ for aflatoxin,” resulting in nearly $1 billion in losses every year. That may get even worse if climate change exacerbates aflatoxin contamination in the Midwest Corn Belt.

    So, on a consumer level, it is more of a public health problem in the less industrialized world, such as in African countries, where conditions are ripe and farmers can’t afford to throw away $1 billion in contaminated crops. Aflatoxin remains a public health threat in Africa, Southeast Asia, and rural China, affecting more than half of humanity. This explains why the prevalence of liver cancer in those areas may be 30 times higher, yet it is not a major problem in the United States or Europe.

    Only about 1% of Americans have detectable levels of aflatoxins in their bloodstream. Why not 0%? The U.S. Food and Drug Administration works to ensure that levels of exposure to these toxins are kept as low as practical, not as low as possible. In California, for instance, there has been an increase in “unacceptable aflatoxin levels” in pistachios, almonds, and figs. Unacceptable in Europe, that is, so it affects our ability to export, but not necessarily unacceptable for U.S. consumers, as we allow twice as much aflatoxin contamination.

    Figs are unique since they’re “allowed to fully ripen and semidry on the tree.” This makes them “particularly susceptible to aflatoxin production.” It would be interesting to know about the fig-consuming habits of the 1% of Americans who were positive for the toxin. If figs were to blame, I’d encourage people to diversify their dried fruit consumption, but nuts are so good for us that we really want to keep them in our diets. The cardiovascular health benefits we get from nuts outweigh their carcinogenic effects; nut consumption prevents thousands of strokes and heart attacks for every one case of liver cancer. “Thus, the population health benefits provided by increased nut consumption clearly outweigh the risks associated with increased aflatoxin B1 exposure.”

    So, we’re left with aflatoxin being mostly a problem in the developing world, and, because of that, it “remains a largely and rather shamefully ignored global health issue….” Where attention has been paid, it has been largely driven by the need to meet stringent import regulations on mycotoxin contamination in the richer nations of the world, rather than to protect the billions of people exposed on a daily basis.

    Doctor’s Note

    This is the last video in a four-part series on mold toxins. If you missed the others, check the related posts below. 

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    Michael Greger M.D. FACLM

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  • Honey Almond Granola – Simply Scratch

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    Honey Almond Granola is slightly sweet, crunchy and delicious! Serve in a bowl topped with milk or as a topping to yogurt or ice cream. Simple ingredients, classic flavor and so easy to make!

    I ❤️ granola.

    And this recipe, given to me by my sister Kelly, is the first granola recipe I’ve ever made in my life. Since posting this recipe, back in 2011, I’ve made dozens of batches and have posted at least 7 more homemade granola recipes here on SS. What I love about this recipe most, is that it’s a small batch recipe that consists of 7 ingredients and yields about 3 cups. The ingredients are simple and are most likely on hand and in your kitchen already and it’s also a blank canvas and can be easily customized. Maybe try adding dried fruit like dates, raisins or apricots. You could add coconut flakes, a blend of different nuts and/or milk or dark chocolate chips.

    Honey Almond GranolaHoney Almond Granola

    The world is your oyster when it comes to this simple yet satisfying honey almond granola recipe!!

    Ingredients for Honey Almond GranolaIngredients for Honey Almond Granola

    To Make This Almond Granola You Will Need:

    • unsalted butter (melted) – Lends richness and flavor.
    • honey – Adds sweetness and distinct flavor.
    • vanilla –  Lends distinct warmth and enhances the flavors in this granola.
    • sliced almonds – Or substitute with pecans or walnuts.
    • whole wheat flour – Acts as a binder, creating clusters during baking.
    • old fashioned oats – The base for this granola, adds chewy yet crispy texture.
    • fine salt – Use sea salt or pink himalayan.

    preheat oven and line a rimmed baking sheet with parchment paperpreheat oven and line a rimmed baking sheet with parchment paper

    Preheat your oven to 350°F (or 180°C).

    Line a rimmed baking sheet with parchment paper.

    measure and add honey, melted butter, salt and vanilla extractmeasure and add honey, melted butter, salt and vanilla extract

    In a liquid measuring cup add 1/4 cup honey, 2 tablespoons melted unsalted butter, 1 teaspoon pure vanilla extract and 1/4 teaspoon fine salt.

    mix well to combinemix well to combine

    Stir to combine.

    oats, almonds and whole wheat flour in a bowloats, almonds and whole wheat flour in a bowl

    In medium mixing bowl, measure and add 1-1/2 cups old fashioned rolled oats, 1/2 cup whole wheat flour and 1/3 cup sliced almonds.

    stir to combinestir to combine

    Mix to combined.

    pour in honey mixturepour in honey mixture

    Pour the vanilla honey butter mixture over top of the oats and almond mixture.

    stir to combinestir to combine

    Stir until the granola forms clumps and the honey mixture is evenly distributed.

    add to prepared panadd to prepared pan

    Transfer the granola mixture to the prepared pan.

    remove and toss and bake some moreremove and toss and bake some more

    Spread it out evenly and bake on the middle rack of your pre-heated oven for 10 minutes.

    just baked Honey Almond Granolajust baked Honey Almond Granola

    Remove, gently toss with a spatula, spread back out and place back in the oven for 5-8 more minutes – watch carefully to avoid burning. Once baked, remove and let cool.

    Honey Almond GranolaHoney Almond Granola

    Store in an air-tight container or resealable bag for up to 1 month.

    Honey Almond Granola

    Ways to Enjoy Homemade Granola:

    This granola is so versatile! Add it to your favorite yogurt or on top of ice cream. For a snack, mix it with your favorite dried fruit and/or dark chocolate chunks! However, I really love it with sliced bananas, with or without fresh berries, but definitely with milk (or kefir) poured over top!

    Honey Almond GranolaHoney Almond Granola

    Enjoy! And if you give this Honey Almond Granola recipe a try, let me know! Snap a photo and tag me on twitter or instagram!

    Honey Almond GranolaHoney Almond Granola

    Yield: 8 servings

    Honey Almond Granola

    Honey Almond Granola is slightly sweet, crunchy and delicious! Serve in a bowl topped with milk or as a topping to yogurt or ice cream. Simple ingredients, classic flavor and so easy to make!  Yields approximately 3 cups.

    Prep Time: 5 minutes

    Cook Time: 15 minutes

    Total Time: 20 minutes

    • 1/4 cup honey
    • 2 tablespoons unsalted butter, melted
    • 1 teaspoon pure vanilla extract
    • 1/4 teaspoon kosher salt
    • 1½ cups old fashioned rolled oats
    • 1/2 cup whole wheat flour
    • 1/3 cup sliced almonds
    • Preheat oven to 350℉ (or 180℃).Line a rimmed baking sheet with parchment paper.

    • In a liquid measuring cup add honey, melted butter, vanilla extract and fine salt. Stir to combine.

    • In medium mixing bowl, measure and add oats, whole wheat flour and sliced almonds. Mix to combined.

    • Pour the vanilla honey butter mixture over top of the oats and almond mixture. Stir until the granola forms clumps and the honey mixture is evenly distributed.

    • Transfer the granola mixture to the prepared pan. Spread it out evenly and bake in your pre-heated oven for 10 minutes. Remove, gently toss with a spatula, spread back out and place back in the oven for 5-8 more minutes – watch carefully to avoid burning.Once baked, remove and let cool.

    • Store in an air-tight container or resealable bag for up to 1 month.

    Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

    Serving: 0.25cup, Calories: 164kcal, Carbohydrates: 25g, Protein: 4g, Fat: 6g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 2g, Trans Fat: 0.1g, Cholesterol: 8mg, Sodium: 75mg, Potassium: 117mg, Fiber: 3g, Sugar: 9g, Vitamin A: 88IU, Vitamin C: 0.1mg, Calcium: 22mg, Iron: 1mg

    Author: Laurie McNamara

    Course: Appetizers & Snacks, Breakfast & Brunch

    Cuisine: American

    This recipe was originally posted on March 28, 2011 and has been updated with clear and concise instructions, new photography and helpful information.

    This post may contain affiliate links.

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    Laurie McNamara

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  • Eating to Lower Lp(a)  | NutritionFacts.org

    Eating to Lower Lp(a)  | NutritionFacts.org

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    What should we eat—and not eat—to lower the cardiovascular disease risk factor lipoprotein(a)?

    Lipoprotein A, also known as Lp(a), is an independent, genetic, and causal factor for cardiovascular disease and heart attacks. At any level of LDL cholesterol, our risk of heart attack and stroke is two- to three-fold higher when our Lp(a) is elevated. With a high enough Lp(a) level, atherosclerosis continues to progress even if we get our LDL cholesterol way down, which may help explain why so many people continue to have heart attacks and strokes even under treatment for high cholesterol. It’s been suggested that “it would be worthwhile to check Lp(a) levels in a patient who has suffered an event but has no traditional risk factors to explain it.” What’s the point of checking it, though, if there isn’t much we can do about it? “To date, no drug to reduce circulating Lp(a) levels has been approved for clinical use.”

    Some researchers blame our lack of knowledge on the fact that Lp(a) is not found in typical lab animals, like rats and mice. It’s only found in two places in nature: primates and hedgehogs. Hedgehogs? How strange is that? No wonder Lp(a) is “an enigmatic protein that has mystified medical scientists ever since” it was first discovered more than half a century ago. But who needs mice when you have men? The level in our bloodstream is “primarily determined” by genetics. For the longest time, Lp(a) was not thought to be significantly influenced by factors such as diet. Given its similarity to LDL, though, one might assume lifestyle changes, “such as increased physical activity or the adoption of a healthy diet,” would help. “However, the effects of these interventions on Lp(a) concentrations are so far either only marginal or lacking in evidence,” but might that be because they have not tried a plant-based diet yet?

    As I discuss in my video How to Lower Lp(a) with Diet, when it comes to raising LDL cholesterol, we’ve known for years that the trans fats found in meat and dairy are just as bad as the industrially produced trans fats found in partially hydrogenated oil and junk food. But, when it comes to Lp(a), as you can see below and at 2:05 in my video, trans fats from meat and dairy appear to be even worse. 

    Just cutting out meat and following a lacto-ovo vegetarian diet did not appear to help, but, as you can see below and at 2:19 in my video, when study participants were put on a whole food, plant-based diet packed with a dozen servings of fruits and vegetables a day, their Lp(a) levels dropped by 16 percent within four weeks. 

    Of course, in those 30 days, the study subjects also lost about 15 pounds, as you can see below and at 2:28, but weight loss does not appear to affect Lp(a) levels, so you figure that it must have been due to the diet. 

    If you’re already eating a healthy plant-based diet and your Lp(a) levels are still too high, are there any particular foods that can help? As with cholesterol, even if the average total cholesterol of those eating strictly plant-based may be right on target at less than 150, with an LDL under 70, there’s a bell curve with plus or minus 30 points that fall on either side, as you can see below and at 2:45 in my video. 

    Enter the “Portfolio Diet,” which is not only plant-based, but also adds specific cholesterol-lowing foods—so, think nuts, beans, oatmeal, and berries to drag cholesterol down even further. The infographic is below and at 3:11 in my video.  

    What about Lp(a)? Nuts have been put to the test. Two and a half ounces of almonds every day dropped levels, but only by about 8 percent. That is better than another nut study, though, that found no effect at all, as you can see below and at 3:29 in my video. An additional study found “no significant changes,” and researchers reported that subjects in their study “did not experience a change in Lp(a).” Ah, nuts.  

    There is one plant that appears to drop Lp(a) levels by 20 percent, which is enough to take people exceeding the U.S. cut-off down to a more optimum level. And that plant is a fruit: Emblica officinalis, otherwise known as amla or Indian gooseberry. A randomized, double-blind, placebo-controlled study asked smokers before and after the trial about their “mouth hygiene, cough with expectoration, shortness of breath on exertion, loss of appetite, feelings of impending doom, palpitation, sleep deprivation, irritability, heartburn and tiredness,” as well as such objective measurements as their blood count, cholesterol, DNA damage, antioxidant status, and lung function. The amla extract used “showed a significant improvement compared to the placebo group in all the subjective and objective parameters tested with no reports of adverse events.” No side effects at all. That’s unbelievable! No, that’s unbelievable. And indeed, it’s completely not true.  

    Yes, subjective complaints got better in the amla group, but they got better in the placebo group, too, with arbitrary scoring systems and no statistical analysis whatsoever. And, of the two dozen objective measures, only half could be said to reach any kind of before-and-after statistical significance and only three were significant enough to account for the fact that if you measure two dozen things, a few might pop up as positive if only by chance. Any time you see this kind of spin in the abstract, which is sometimes the only part of a study people read, you should suspect some kind of conflict of interest. However, no conflicts of interest were declared by the researchers, but that’s bullsh*t, as the study was funded by the very company selling those amla supplements! Sigh.

    Anyway, one of those three significant findings was the Lp(a), so it might be worth a try in the context of a plant-based diet, which, in addition to helping with weight loss, can dramatically improve blood pressure (even after cutting down on blood pressure medications) and contribute to a 25-point drop in LDL cholesterol. Also, it may contribute to a 30 percent drop in C-reactive protein and significant reductions in other inflammatory markers for “a systemic, cardio-protective effect”—all thanks to this single dietary approach.

    You may be interested in my video on Trans Fat in Meat and Dairy. Did you know that animal products are exempted from the ban? See Banning Trans Fat in Processed Foods but Not Animal Fat.

    For more on amla and what else it can do, check out the related posts below.

    If you missed my previous video on Lp(a), watch Treating High Lp(a)—A Risk Factor for Atherosclerosis. 

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    Michael Greger M.D. FACLM

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  • Almond Rhubarb Jam Bars – Simply Scratch

    Almond Rhubarb Jam Bars – Simply Scratch

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    These Almond Rhubarb Jam Bars are super easy and delicious! Homemade rhubarb jam (or jam of choice) is layered between a tender oat and coconut crumble that’s spiced with cinnamon, nutmeg and ginger and topped with toasted almonds. Yields 6 to 9 depending on how you cut them.

    I love a quick and easy dessert.

    And these almond rhubarb jam bars are it! After harvesting 7 pounds of rhubarb from the back yard, I set off to turn some of it into jam. After a few midday snacks of spreading it on toast, I decided to use the leftovers and sandwich it between a butter coconut and oat mixture, topping it with sliced almonds which get nice and toasty in the oven.

    Serve as is or with a little ice cream or whipped cream. You won’t regret it.

    Almond Rhubarb Jam BarsAlmond Rhubarb Jam Bars

    Got rhubarb jam? Make these quick and easy jam bars!

    ingredients for Almond Rhubarb Jam Barsingredients for Almond Rhubarb Jam Bars

    To Make These Almond Rhubarb Jam Bars You Will Need:

    • old fashioned rolled oats – Adds earthy flavor and chewy texture to the topping.
    • unbleached all-purpose flour – The base of the crumble topping.
    • whole wheat flour – Lends structure and adds subtle earthy flavor and mouthfeel.
    • sweetened coconut – Gives the bars some extra sweetness, texture and coconut flavor.
    • cinnamon (ground) – Lends distinct warm and woodsy flavor.
    • nutmeg (ground) – Warm, aromatic with subtle hints of clove.
    • ginger (ground) – Gives a pungent, spicy and sweet flavor.
    • fine salt – Enhances the flavor in this recipe.
    • unsalted butter (melted) – Adds richness and flavor.
    • rhubarb jam – Sweet and tart with hints of ginger and vanilla.
    • sliced almonds – Adds toasty nuttiness but can be omitted if allergic.

    lightly grease pan and preheat ovenlightly grease pan and preheat oven

     Preheat your oven to 350°F (or 180°C).

    Lightly grease a ceramic 8×8 baking dish.

    dry ingredients in bowldry ingredients in bowl

    Make The Oat Mixture:

    In a mixing bowl, measure and add 1 cup old fashioned rolled oats, 1/2 cup unbleached all-purpose flour, 1/4 cup whole wheat flour, 1/4 cup (packed) sweetened coconut, 1/2 teaspoon each ground cinnamon, nutmeg and ginger and salt.

    whisk to combinewhisk to combine

    And then give it a stir.

    combinedcombined

    Until thoroughly combined.

    pour in melted butterpour in melted butter

    Next pour in 1/2 cup melted unsalted butter.

    gently toss to combinegently toss to combine

    Stirring until the butter has absorbed the flours and small crumbles have formed.

    reserve 2/3 cupreserve 2/3 cup

    Reserve 2/3 cup and set it off to the side.

    add remaining crumbs to panadd remaining crumbs to pan

    Prepare the Bars:

    Add the remaining oat mixture into the prepared pan.

    gently press into pan and partially bakegently press into pan and partially bake

    Use your fingers to gently press into the pan. Bake on the middle rack for 8 minutes.

    spread jam on to crustspread jam on to crust

    Once partially baked, spread 1 cup of rhubarb jam (or jam of your choice) evenly over the top of the oatmeal crust.

    add almonds and bakeadd almonds and bake

    Then sprinkle with the reserved crumble topping and 1/3 cup sliced almonds before sliding it back into your oven for 15 to 20 more minutes.

    Almond Rhubarb Jam BarsAlmond Rhubarb Jam Bars

    Remove once the crumble and almonds are lightly golden. Let cool completely before cutting.

    Almond Rhubarb Jam BarsAlmond Rhubarb Jam Bars

    The coconut and the rhubarb jam add just the right amount of sweetness without making these bars too sweet. And then there is the chewy texture of the oatmeal crust and the crunchy almonds which is absolutely heavenly.

    Almond Rhubarb Jam BarsAlmond Rhubarb Jam Bars

    Finally, grab yourself a fork, a cup of coffee or oj and a giant piece of the breakfast bar and dig in.

    Almond Rhubarb Jam BarsAlmond Rhubarb Jam Bars

    SO GOOD!

    Whether with coffee for breakfast 😏 or dessert, I know you’re going to love this recipe!

    CLICK HERE FOR MORE RHUBARB RECIPES!

    Almond Rhubarb Jam BarsAlmond Rhubarb Jam Bars

    Enjoy! And if you give this Almond Rhubarb Jam Bars recipe a try, let me know! Snap a photo and tag me on twitter or instagram!

    Almond Rhubarb Jam BarsAlmond Rhubarb Jam Bars

    Yield: 6 servings

    Almond Rhubarb Jam Bars

    Homemade rhubarb jam (or jam of choice) is layered between a tender oat and coconut crumble bar that’s spiced with cinnamon, nutmeg and ginger and topped with toasted almonds. Yields 6 to 9 depending on how you cut them.

    Prep Time: 10 minutes

    Cook Time: 30 minutes

    Total Time: 40 minutes

    • 1 cup old fashioned oats, not quick oats
    • 1/2 cup unbleached all-purpose flour
    • 1/4 cup whole wheat flour
    • 1/4 cup (packed) sweetened flaked coconut
    • 1/2 teaspoon ground cinnamon
    • 1/2 teaspoon ground nutmeg
    • 1/2 teaspoon ground ginger
    • 1/2 teaspoon kosher salt
    • 6 tablespoons unsalted butter, melted
    • 1 cup roasted rhubarb jam, or use your favorite
    • 1/3 cup sliced almonds

    • Lightly  grease an 8×8 pan and preheat your oven to 350°F (or 180°C).

    • In a mixing bowl, measure and add the oats, flours, coconut, ground cinnamon, nutmeg and ginger and salt. Stir to combine.

    • Next pour in the melted butter. Stirring until the butter has absorbed the flours and small crumbles have formed. Reserve 2/3 cup and set this off to the side for the crumb topping.

    • Add the remaining oat mixture into the prepared pan. Use your fingers to gently press into the pan. Bake on the middle rack for 8 minutes.

    • Once partially baked, spread the rhubarb jam (or jam of your choice) evenly over the top of the oatmeal crust. Then sprinkle with the reserved crumble topping and the sliced almonds before sliding it back into your oven for 15 to 20 more minutes. Or until the crumble topping and oats are lightly golden.

    • Let cool before slicing and serving.

    Nutrition Disclaimer: All information presented on this site is intended for informational purposes only. I am not a certified nutritionist and any nutritional information shared on SimplyScratch.com should only be used as a general guideline.

    Serving: 1piece, Calories: 440kcal, Carbohydrates: 66g, Protein: 5g, Fat: 18g, Saturated Fat: 10g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Trans Fat: 0.5g, Cholesterol: 30mg, Sodium: 243mg, Potassium: 202mg, Fiber: 5g, Sugar: 32g, Vitamin A: 351IU, Vitamin C: 5mg, Calcium: 42mg, Iron: 2mg

    Author: Laurie McNamara

    Course: Desserts & Sweet Treats

    Cuisine: American

    This recipe was originally posted on April 29, 2013 and has been updated with clear and concise instructions, new photography and helpful information.

    This post may contain affiliate links.

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    Laurie McNamara

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  • Easy Kale Salad with Fresh Lemon Dressing

    Easy Kale Salad with Fresh Lemon Dressing

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    A fresh salad is a perfect lunch or side for almost any meal.

    This easy kale salad is packed with fresh veggies and lots of crunch for in a simple homemade lemon dressing.

    bowl of Easy Kale Salad with Fresh Lemon Dressing

    A Family Pleasing Kale Salad Recipe

    This kale salad recipe is quick and easy.

    • Kale salad can be made ahead – prep it the night before and pack it in lunches the next day.
    • Unlike tossed salad, I love how leftover kale salad (even with dressing) can be kept in the fridge without getting soggy!
    • The zesty homemade lemon dressing takes just minutes to prep and is so much better than store-bought.
    Kale Salad IngredientsKale Salad Ingredients

    How to Prepare Kale for Salads

    Kale is ideal to prep ahead for salad and sandwich greenery because it holds up like a champ in the fridge – it stays fresh without wilting! Prepare kale quickly over the weekend, and it will keep fresh and crisp all week long.

    1. Rinse the kale leaves in cold water.
    2. Remove the thick stem by pulling off the leaves.
    3. Spin dry in a salad spinner or shake dry and dab with a kitchen towel.
    4. Massage the kale; more on that below.

    How to Massage Kale

    Say what?! Massage the kale. Massaging kale releases some of its bitterness and helps tenderize or soften it for salads. You can skip this step, but I’d say try it at least once. It changes the texture and flavor of the salad. I use curly kale but have also used dinosaur kale in this recipe.

    1. Tear or chop the washed kale into bite-sized pieces, then sprinkle with a pinch of salt.
    2. Next, drizzle a tiny bit of olive oil on your hands. Pick up some of the kale and rub it, massaging the leaves until they darken in color and become tender.

    I swear that a massaged kale salad tastes a million times better—we wouldn’t prep kale any other way! If you prefer to massage your kale without oil, try a little fresh-squeezed lemon juice instead!

    Easy Kale Salad with Salad DressingEasy Kale Salad with Salad Dressing

    How to Make Kale Salad with Cranberries

    This is one of the best kale salad recipes around! It has cranberries, almonds, and a quick and fresh lemon dressing.

    1. Wash and massage the kale per the recipe below.
    2. Prep remaining ingredients and add to a large bowl.
    3. Place dressing in a jar and give it a shake (or whisk in a bowl). Toss with the salad.

    Variations

    This is a raw kale salad with cranberries and many other tasty mix-ins. I chose to add carrots, broccoli, red onion, dried cranberries, cheese, sliced almonds, and sunflower seeds, but get creative!

    • Replace cranberries with raisins or other dried or fresh fruit like apples!
    • I used cheddar cheese, but feta cheese, parmesan, or goat cheese would work well too.
    • Swap out almonds for other nuts like pecans or walnuts.
    • Make it a meal and top with cooked chicken, steak, grilled shrimp, or salmon.
    • Skip the meat and sprinkle with your fave grain like quinoa or add in chickpeas.
    Kale Salad in BowlKale Salad in Bowl

    More Kale Recipes

    Leftover kale can be stirred into pasta, blended into pesto, and even baked into crispy kale chips if the craving strikes! The possibilities are endless. I even love a little kale on my pizza when I have it handy.

    Did you make this easy Kale Salad? Leave us a rating and a comment below!

    Easy Kale Salad in a bowl with a serving spoonEasy Kale Salad in a bowl with a serving spoon

    4.98 from 296 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Easy Kale Salad with Fresh Lemon Dressing

    This easy kale salad features fresh veggies and a super simple homemade lemon dressing, making it perfect as a healthy side dish or light lunch!

    Prep Time 20 minutes

    Total Time 20 minutes

    Prevent your screen from going dark

    Dressing:

    • Combine dressing ingredients in a lidded mason jar and shake well to emulsify. Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste. You can make this dressing as sweet or tart as your heart desires!

    Salad:

    • Massage the chopped kale with olive oil and a pinch of salt. Rub with your fingers until leaves begin to darken and tenderize. This makes it taste great and gives the kale a silky texture!

    • In a large bowl, combine massaged kale, broccoli, almonds, cheese, carrots, onion, sunflower seeds, cranberries. Shake your dressing once more and pour about ⅓ of the dressing over the salad. Toss to coat and add extra dressing, to taste.

    Optional: I like to add poppy seeds to my salad dressing on occasion to give it a lemon poppyseed vibe – feel free to follow suit!
    Nutritional information does not include cheese and other optional ingredients 

    Calories: 334 | Carbohydrates: 19g | Protein: 9g | Fat: 26g | Saturated Fat: 3g | Sodium: 315mg | Potassium: 744mg | Fiber: 4g | Sugar: 4g | Vitamin A: 9985IU | Vitamin C: 146.3mg | Calcium: 192mg | Iron: 2.7mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Salad
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

    Easy Kale Salad with Fresh Lemon Dressing with a titleEasy Kale Salad with Fresh Lemon Dressing with a title
    fresh Easy Kale Salad with Fresh Lemon Dressing with writingfresh Easy Kale Salad with Fresh Lemon Dressing with writing
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    bowl of fresh Easy Kale Salad with Fresh Lemon Dressing with a titlebowl of fresh Easy Kale Salad with Fresh Lemon Dressing with a title

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    Jennifer Laughlin

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  • Fruit Cake

    Fruit Cake

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    Dense and moist, and brimming with plump raisins, candied fruits, and nuts, frut cake is a classic Christmas treat!

    It’s as aromatic as it is delicious and makes a wonderful, make-ahead hostess gift!

    fruit cake on a serving board

    What is Fruit Cake?

    Fruitcake, sometimes called Christmas Cake or Plum Cake, is one of the oldest recipes around! Originally, fruitcakes were prepared to preserve fruits and nuts by baking them in a dense cake. It has certainly been transformed throughout the generations into the festive, holiday offering it is today!

    • Gourmet: This easy recipe makes a loaf of fruitcake filled with jewel-toned dried fruits, nuts, and fragrant spices.
    • Make-ahead: Fruit cake should be made well in advance (even months in advance) and it freezes well.
    • Perfect gift: Homemade fruit cake can be wrapped in parchment paper and tied with a ribbon or twine for a thoughtful and personalized gift.
    ingredients to make fruit cake including flour, sugar, currants, butter, walnuts, raisins, coffee, peel, eggs, baking powder, almonds, dates, cherries, and spices

    Ingredients for Fruit Cake

    Batter – Keep fruitcake batter rich and moist using grape juice (or apple juice). Use all-purpose flour, real butter, and large eggs for the best results.

    Fruits – Dark or golden raisins, currants, dates, and candied cherries are the standard fruits for fruitcake, this recipe also has a kick of citrus peel to bring the flavors up a notch. You can find these ingredients in the baking aisle, however, I’ve included links above as well.

    Ensure the cherries are candied or glazed, not maraschino cherries. The citrus peel can be orange peel, lemon or a mixture. As long as the measurements are the same, you can replace the fruits with other dried candied fruits such as pineapple or apricots.

    Nuts – Walnuts and almonds are used in this recipe, but you can mix and match any variety of nuts, like pecans or even macadamia nuts.

    Spices – This recipe only needs a dash of allspice and cinnamon to accent the other ingredients. You can add 1/2 teaspoon ground ginger or use homemade spice blends like apple pie spice or pumpkin pie spice will really punch up the flavors!

    fruit and nuts in a bowl for fruit cake
    wet and dry ingredients to make fruit cake in separate bowls
    ingredients to make fruit cake in glass bowls
    fruit cake ingredients in a glass bowl all mixed together

    How to Make Fruit Cake

    1. Whisk the dry ingredients as described in the recipe below.
    2. Cream the wet ingredients and add the dry ingredients.
    3. Fold in the fruit and nuts mixture. Pour batter into a prepared pan and bake.
    4. Let the cake rest for a few weeks and cut using a serrated knife.

    While optional, I highly recommend soaking the fruit cake in rum or brandy. Dip cheesecloth in rum and wrap it around the cake before it goes into the refrigerator.

    coffee in a bowl for fruit cake
    cheese cloth and coffee in a glass bowl for fruit cake
    homemade fruit cake ingredients covered in cheese cloth
    slices of fruit cake and a whole loaf behind

    How to Store Fruit Cake

    Fruit cake should be refrigerated for at least 3 to 4 weeks before eating. It can be stored in the refrigerator for up to 3 months and in the freezer for up to a year!

    I leave the alcohol-soaked cloth on the fruit cake when freezing, wrap it in plastic wrap or aluminum foil, and then place it in an airtight container or freezer bag.

    Festive Holiday Favorites

    Did your family love this Old Fashioned Fruit Cake? Be sure to leave a rating and a comment below!

    fruit cake on a serving board

    5 from 5 votes↑ Click stars to rate now!
    Or to leave a comment, click here!

    Old Fashioned Fruit Cake

    Homemade fruit cake brings warm holiday flavors with candied fruits, plump raisins, and crunchy nuts.

    Prep Time 20 minutes

    Cook Time 3 hours 20 minutes

    Chill Time & Cool Time 2 hours 45 minutes

    Total Time 6 hours 25 minutes

    Author Holly Nilsson

    8x4 Inch Loaf Pan with white background

    Parchment Paper with white background

    • Place all chopped fruits and nuts in a medium bowl. Stir to combine

    • Preheat the oven to 300°F.

    • Whisk flour, baking powder, allspice, and cinnamon in a bowl and set aside.

    • In a large bowl cream butter and sugar with an electric mixer on medium speed until soft and fluffy.

    • Add eggs, one at a time, beating after each addition. Add grape juice.

    • Add dry ingredients a bit at a time, mixing after each addition. Fold in the fruit mixture.

    • Line two 8-inch x 4-inch cake pans with parchment paper. Fill the cake pans and bake for 70-80 minutes or until evenly browned.

    • Remove from the oven and let the cakes cool in the pan for 45 minutes. Lift out of the pans and cool completely on a wire rack.

    • Soak two pieces of cheesecloth with rum and wrap around each loaf. Cover, and let sit for at least a week. Repeat the process if desired. The cake may also be served plain.

    Store fruit cake tightly wrapped in the fridge for up to 3 months or in the freezer for up to 6 months. 

    Calories: 570 | Carbohydrates: 98g | Protein: 8g | Fat: 20g | Saturated Fat: 7g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Trans Fat: 0.4g | Cholesterol: 74mg | Sodium: 124mg | Potassium: 696mg | Fiber: 6g | Sugar: 47g | Vitamin A: 378IU | Vitamin C: 3mg | Calcium: 86mg | Iron: 3mg

    Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.

    Course Cake, Dessert
    Cuisine American

    © SpendWithPennies.com. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited. Please view my photo use policy here.

    close up image of slice of fruit cake with writing
    slice of fruit cake on a plate with writing
    slices of fruit cake with the whole loaf behind, with writing
    images of fruit cake slices with a title

    Recipe Slightly Adapted. “Inexpensive Fruit Cake”. Recipe. Purity Cook Book. Winnipeg, MB, 1932. 50. Print.

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    Holly Nilsson

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  • Italian Wedding Cookies | Kitchen Nostalgia

    Italian Wedding Cookies | Kitchen Nostalgia

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    Italian Wedding Cookies | Kitchen Nostalgia








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