As we have been climbing our way slowly up the raw foods pyramid, we honestly should be talking about leafy greens still at this point…but I got sidetracked on smoothies…which got me sidetracks on the health benefits of particular kinds of smoothies…landing me right now on the topic of antioxidants and which foods offer the most antioxidants.
We started out by talking about alfalfa sprouts…and then talked about broccoli…and now we are talking about corn.
Nutritionally corn can be very beneficial to the health of anyone…especially those who are concerned about maintaining the health of their eyes.
Corn contains lots of fiber and many vitamins, minerals, and antioxidants.f
Let’s look more closely at how much nutritional valuer there is in about 1/4C boiled yellow corn.
1.Antioxidants…Corn boasts higher amounts of antioxidants than most other common cereal grains.
2. Calories: 96
3. Carbs…21 grams…Carbs are the main component of corn, as with all other cereal grains….particularly in the orm of starchm, which makes up anywhere from 1/4 to 3/4 of corn’s dry weight.
4. Fat: 1.5 grams
5. Fiber: 2.4 grams…Corn contains a fair amount of fiber, varying from one type of corn to another variety…but typically around 9–15% of the dry weight
6. Protein…3.4 grams…10–15% RDI…Zeins comprise anywhere from one-half to one-thired of the total protein content…and these zeins do not contain some of the essential amino acids…making corn not one of the best foods to choose it you are concerned with the overall protein quality of your diet.
7. Sugar…4.5 grams…Corn typically has a sugar consistency of 1–3% sugar…and despite of its name, sweet corn consists of only 8% of the dry weight.
But let’s take a look at one jparticular benefits of corn…
Because of the high level of antioxidants—particularly carotenoids—corn is great for maintaining the health of your eyes and preventing eye disease—such as macular degeneration, eye infections, and cataracts.
Corn gives you about 70% of the caratenoids that your body needs.protect your eyes from oxidative damage, especially damage caused by blue light,mpaign for seniors ages 65 and up that can qualify for a free eye exam. .
And while we are on the topic of eye health, let’s look at a few ways to keep your eyes looking…and then looking good.
Having regular eye exams is important for the following reasons…
1. To detect eye conditions… An optometrist can spot early onset signs of diabetes, high blood pressure, glaucoma, cataracts, hypertension, and high cholesterol just by conducting an eye exam.
During your exam, your eye doctor will look for eye muscle imbalance, vision disorders, and eye disease that could potentially cause future problems.
Having your eyes examined on a regular basis can help detect these problems before they escalate and affect not only your vision, but also your overall health.
The American Academy of Ophthalmology recommends that you have a baseline eye exam at age 40, the time when the early signs of disease or changes in your vision may occur.
This baseline screening can help identify signs of eye disease at an early stage, when treatment can have the greatest impact on preserving your vision.
2. To determine if you need a stronger prescription, or if you need eyeglasses or contact lenses….Your eyes obviously change over time, especially after the age of 40. Having a current prescription reduces eyestrain and helps you see better.
3. To improve your children’s school performance…Eye exams are an important part of healthcare for everyone, but especially for children.
According to the Vision Council of America, one out of every four children in the U.S. has an undiagnosed vision problem.
It is also estimated that 48% of parents with children under the age of 12 have never taken their children to see an eye care professional.
Vision problems and poor vision are two of the most common reasons why children fall behind in school each year.
Eye exams ensure normal vision development and can detect any vision problems that could contribute to possible learning and reading difficulties.
Early identification of such problems is crucial because children are more likely to respond to treatment when problems are diagnosed early.
4. To keep from having headaches... If you have been having unexplained, constant headaches, the problem could lie with your vision. An eye care professional may be able to pinpoint the cause behind your headaches and help give you the relief you deserve.
5. To prevent eye diseases, such as macular degeneration or cataracts…Many serious conditions like these often have no symptoms, but an optometrist can detect early signs of such diseases, helping to prevent serious damage.
Now…not that I am a “fashion and beauty” expert and blogger, bur as someone who used to never wear my glasses anywhere because I thought that I looked ugly, and now feel comfortable wearing them anywhere…let’s look at a few makeup tips for women who wear glasses…
Makeup Tips for Women Who Wear Glasses
Eyewear makes your eyes the immediate focal point of your face, so it’s imperative to apply your makeup in a way that’s flattering to both your frames and your face.
Less is definitely more. Applying makeup to wear with glasses is not a matter of piling on more and more makeup. Instead it’s about using the right makeup and techniques…things like keeping your eye makeup simple, using a light hand, blending everything carefully, and keeping your makeup tidy, well-defined and as close to “perfect” as possible.
Yet putting on eye makeup can not be thought of as merely a waste of time because any makeup that you apply will simply be hidden behind your glasses.
1. Primer…Use a primer, such as NARS’ Smudge Proof Eyeshadow Base. This will create a canvas to prevent eyeshadow from flaking off throughout the day.
2. Concealor… If you wear glasses, your under-eye area is one of the first things people see on your face. Be sure to apply an under-eye concealer like MAC’s Pro Longwear Concealer.
3. Eyeshadow…A full-out smoky eye would look slightly overwhelming. Stick to neutral shades. Get your color from liner, not eyeshadow.
4. Eyeliner…Eyeliner is also essential. The thickness of the liner should correspond with the thickness of your glasses. If your frames are thick, apply a thick line of liner to the upper lash line…If your frames are thin, apply a softer line.
Wear colorful liners-greens, blues, or purples-such as these Urban Decay’s 24/7 Glide-On Eye Pencils in a shade that is darker than your natural eye color.
5. Mascara…Finish with two coats of waterproof mascara.
6. Highlighter…Apply a highlighter like Benefit High Beam to the inner corners of your eyes.
7. Brows….Eyeglass frames draw attention to the brows, so keep your arches well groomed. Pluck or trim and scraggly hairs. Fill in any sparse spots with a brow pencil or powder shadow.
8. Lips…Go bold with your lips.
9. Face…Keep blush and bronzer minimal.
So now that we have totally gutted our kitchen and started slowly adding items to our dream Bed Bath and Beyond idea board, we find ourselves with six things at this stage. These include…
- Saute pan
- Wood cutting board
- Mineral oil to take of wood cutting board
- plastic cutting board mainly to be used for fish
- Knife sharpening tool
But I would much rather cook than shop any day, so can we get on with things—particularly learning the art of sautéing your food so that we can then start back on our trail through the Raw Foods pyramid.
So now armed with your new arsenal of cooking weapons, where do we begin…assuming that you have the vegetables or whatever ingredients that you will be cooking…more on this later…way more…
When you are sauteeing foods, the first thing you will want to do is dry your ingredients off, even if you have been marinading them.
Failure to dry off your ingredients first will mean that you are actually steaming them instead of sautéing…and right now we are only learning to saute.
So first dry your ingredients off with a paper towel.
But I know that the moment I mention the words “paper towel”…we’re all suosed to be learning a greener and more minimalistic ;lifestyle on this website…
So let’s stop and talk about paper products in your home…
Most of us have been using paper towels as a quick and convenient way to clean and dry whatever needs to be cleaned and dried. We absently-minded throw them in the trash like the days back when we were kids, without even thinking about how they affect the environment.
Yet these days more and more of us are starting to think about what we buy and use as consumers…more and more of us are adopting a “green” lifestyle and trying to create an “eco-friendly” home.
Each year three thousand tons each day is throw away simply in paper towels, meaning that about six million pounds of paper towels end up in landfills each year.
- 1.Bleach…Bleach is used to whiten paper products such as paper towels and then flushed into our waterways where it often combines with organic compounds in the environment and forms carcinogenic dioxins which can affect hormones and the immunity system of individuals, increase the risk or birth defects, diabetes, and endometriosis. These dioxins also can contaminate our water supplies.
- 2. Toxic chemicals...Often toxic chemicals—such as methanol, chlorine dioxide, formaldehyde, and toluene—are used to process wood pulp into paper products.
- 3. Wasted trees…Each year about 110 million trees are used to make these.
- Wasted water…Each year about 130 billion gallons of water are used to make these.
Star anise is another spice to look for on your journey through an Asian market or website.
Star anise comes from the seed pod from the fruit of the Illicium verum plant, a small evergreen shrub which is native to Southwest China and northeast Vietnam.
As far as shape, the star anise that comes from this tree has a unique dark brown star shape with six to eight points, each of the points containing a single pea-sized seed.
As far as taste, star anise has a very strong, distinct licorice-like flavor that is both sweet and spicy.
Star Anise—The Why
Star anise is an awesome addition to not only your adventures in Asian cooking, but also for your health.
Star anise provides powerful antioxidants that can prevent cell death and DNA damage.
Star anise can be steam-distilled to produce a pale yellow essential oil with a highly fragrant, licorice-like aroma that is often added to such products as soaps, perfumes, toothpastes, mouthwashes, and skin creams.
Star anise can be beneficial to your body by helping with…
- abdominal cramps
- calming nerves
- digestive problems and complaints—such as gas, indigestion, bloating, constipation
- immune system function
- painful muscles
- sleep disorders
- sore throat
Star anise can be found either whole or ground into a powder…and of course you could also make ground star anise by grinding whole star anise with your coffee mill.
Whole star anise will maintain its flavor for about a year.
Ground star anise powder will maintain its flavor for about six months.
Regardless, all spices that you buy should be stored in an airtight container in a cool and dark place that isn’t exposed to heat, moisture or sunlight.
Tips for Using Star Anise
- Grund star anise is much easier to work with, but the flavor diminishes faster.
- Toasting the ground spice sometimes heightens the flavor.
- Use it sparingly…a little goes a long way.
- Whole pods are best for simmering—such as in sauces, marinades, and soups—and then removing before serving.
Recipes for Using Star Anise
Baking…Star anise is often seen in recipes also calling for cinnamon, nutmeg, and ginger.
Beverages…Bring water to a boil in a stove-top pan.Add 2 whole star anise pods per cup of water, along with any additional other spices—such as cardamom seeds, cinnamon sticks, ginger root, solomon seal root, and cloves—that you like. Steep for 15 minutes.Strain away any large chunks.
Eggs…Star anise is commonly incorporated in egg recipes. I particularly liked this recie for Star Anise Tea Eggs from Nest Fresh.
Fruits and Vegetables…Stay on the lookout for star anise to be used in recipes that also contain citrus, leeks, onions, pears, and pumpkin.
Garam masala...Star anise is used to make this Indian spice blend that can be then used to make countless traditional Indian dishes.
Meats…Star anise is used to add a licorice flavor to beef, shrimp, duck, fish, pork, and poultry.
Soup…Star anise is commonly used in soup, such as this recipe from Martha Stewart.
Okay, so now we all know how to make our own kimchee…
But how many of us actually have time, especially during this crazy holiday season, to actually make our own kimchee.
Sure you could just go to Walmart and order whatever kimchee they happen to have in stock…
Or even take advantage of the convenience of online grocery delivery services such as Instacart…
But if you want to make the best Korean food, you would be better off ordering from an authentic Korean website that carries authentic Korean brands and products—not only kimchee and other cooking spices and ingredients—but also Korean fashion, cosmetics, and clothes.
Here are a few Korean online stores where you find Korean stuff…
Just in time for last-minute Christmas shopping.
- 11 Street
- H Mart
- Korean Mall
- SF Mart
- The Mala Market
(Disclaimer…Honestly when I first began writing this post I intended to do much more than make such a simple list and find our that I have been spelling the word “kimchee” wrong all along…but this will come in handy in future posts, so be
By now if you’re anything like me, you’ve already spent half a paycheck on PSL’s, and your Starbucks membership has jumped from silver to platinum, completely hurdling over silver status.
But today I want to talk to you about another trend of this season…the other PSL…
…the Pumpkin Sales Lot…
The first time that I ever went to a “pumpkin patch” worth even mentioning was back when my girls were about five and seven…
That was about twenty years ago.
Up until that day I assumed that all pumpkins were orange and round, maybe even plastic since neither my parents or my husband for some strange reason never bothered to buy and carve the expected jack o’ lantern each Halloween…
We were doing good to simply put the tree up before New Year’s Day and take it down by Easter, right?!
Anyway, there I stood in that great big field of all shapes, colors, and sizes of pumpkins…and there I was with them wanting one of each different type…a white one, a green one, a blue one, a tall one, a squat ones, and obviously an orange one…
I felt the same way that I did when I lived in Germany and would travel places where the only words that I knew were numbers and the only phrases that I could say were…
“Where is the bathroom?”
“How much does it cost?”
Actually that’s the only three things that we need to know if it gets right down to it, right?
Anyway, here I was standing on American soil, speaking my native language, and all I could do was say “two” and point out what I wanted and ask how much it cost?
Flash forward thirty years…
Here I sit, fifty years old, getting ready to take the “resident four year old” to a huge pumpkin patch in the morning.
Hoping not to feel like a foreigner in my own country out in the country looking totally stupid by thinking that all pumpkins had to be orange and round…
So this year I’m brushing up on my pumpkin recognition skills, or at least taking this “cheat sheet” with us.
To keep things simple, I have grouped the most common pumpkins into three obvious, or at least obvious to any true PSL, categories—the tall, the grande, the venti, and the trenta.
And made a quick list of the characteristics of the most common varieties of each size that you are likely to see…
(I had originally planned on doing this as one post listing pumpkin varieties within each size group, but that article would have been longer than the “resident four year old”‘s Christmas wish list and that of my two college aged daughters…so doing this in three segments)…
So looking at the smallest group of pumpkins first, let’s see what your options are…
- Skin Color
- Shelf Life
- Flesh Color
- Vertical Ribbing
The Tall (2 to 8 pounds)
This category—the smallest available “cup”— probably are best suited for decorating the porch or front steps. even though these smallest pumpkins have a great tasting, buttery flesh that makes the very best pies, cookies, baked treats, soups-, and almost any other recipe originally calling for squash.
But if you don’t feel like taking the time to prep two dozen different pumpkins, you could always simply carve it, paint it, or hollow it out and stick a flower into it…
- Best for…pies, roasted pumpkin seeds…also makes an attractive bowl for serving soup, stews, and chili
- Size…one to two pounds
- Skin Color…deep orange
2. Baby Boo
- Best for…decorating because it’s supposedly inedible
- Size…typically the size of your palm
- Skin Color…bright white; which tends to turn yellow if exposed to direct sunlight
- Vertical Ribbing…deep
4. Baby Pam
- Best for…pies because of its sugary, starchy, string-less, dry flesh
- Size…three to four pounds
- Skin Color…deep orange, yellow if immature
- Texture…very smooth
- Best for…pies and baking
- Skin Color…bright white
- Shape…more round than squat
- Vertical Ribbing…slight ribbing
- Best for…Although these pumkins are edible, they are better known for their blue seeds, which can be roasted
- Size…five to eight pounds
- Skin Color…gray with orange stripes or ribbing
- Best for…its butternut squash-like flavor.
- Size…five to seven pounds
- Skin Color…red with green and black markings
- Vertical Ribbing… light
8. Long Island Cheese
- Size…six to ten pounds
- Skin Color…pale yellow or orange
- Shelf Life…up to a year
- Flesh Color…bright, deep orange
- Vertical Ribbing…light
- Best for…baking
- Skin Color…bright white
- Flesh Color…bright yellow
10. Marina Di Chioggia
- Best for…having a sweet flavor that makes it a favorite for cooking
- Size…six to twelve pounds
- Skin Color…green
- Texture…thick and warty skin
- Flesh Color…yellow/orange
11. Musee de Provence:
- Best for…snacking because it actually has a rich, sweet, creamy, taste…often sold in slices in French markets
- Skin Color…pale orange-yellow
- Flesh Color…yellow-orange
- Vertical Ribbing…deep and distinct
- Size…about 5″ around and 3″ high
- Skin Color…yellow with orange mottling
- Shape…flat with recessed stem
- Vertical Ribbing…deep at the top, then fading at the bottom
13. White Ghost
- Skin Color…pure white
- Flesh Color…bright yellow
14. Winter Luxury
- Best for…baking
- Size…up to six pounds
- Skin Color…unique netted-looking pale orange
- Shelf Life
- Flesh Color
- Vertical Ribbing
Other varieities of these smaller pumpkins that you might encounter include…
- Baby Boo (white)
- Jack-Be-Little (standard orange miniature)
- Jack-Be-Quick (taller, darker orange)
- Munchkin (uniform, attractive orange fruit)
- Sweetie Pie (small, scalloped, medium orange fruit)
- Lil’ Ironsides F1
- Magic Lantern
- Lil’ Pump-Ke- Mon F1
- Merlin F1
- Howden Biggie
- Gold Rush
- Early Autumn
Okay, so now that I’ve started shopping at stores like Sprouts and Whole Foods, I think that I’ve seen every product imaginable made from coconut and learned several really good reasons to keep a good supply of castile soap and coconut oil on hand, so why does it surprise me that the almighty coconut can also be used as a sugar substitute.
Coconut sugar, made by drying out the sugary sap of coconut trees, has been used for centuries in many countries, including Indonesia and Cambodia.
This syrupy liquid has a taste much like brown sugar…and though coconut sugar
may often be more expensive than regular granulated sugar, coconut sugar is a much better option than many other sweeteners currently found on the market.
Coconut juice, which is where a lot of coconut sugar comes from, is full of potassium, electrolytes and nutrients…coconut sugar has many benefits that you will not find in regular table sugar, it may require large amounts to really make a positive affect.
Like plain white sugar, coconut sugar contains vitamins, minerals, trace elements—such as iron, zinc, calcium, potassium—as well as short-chain fatty acids, polyphenols, antioxidants, and phytonutrients—such as polyphenols, flavonoids and anthocyanidins—that help reduce blood sugar, inflammation, and cholesterol.
Coconut sugar also contains about twice as much iron and zinc as the same amount of granulated table sugar…as well as 25% DV of potassium per four ounces…(okay, when you sit down to eat 1/2C of coconut sugar at one sitting, please call me…right?!)
Another reason that coconut sugar is better for diabetics than regular table sugar is the fact that it contains inulin, a fiber that helps slow glucose absorption and keep glucose levels in check.
Just like coconut oil and coconut water, coconut sugar is becoming a very popular item at health food stores across America. Coconut sugar is being used to sweeten everything from coffee and tea…to cookies, cakes, and pies.
The American Diabetes Association states that even though coconut sugar is a great alternative sweetener for those with diabetes to use, coconut sugar has the same calories as regular sugar and should be used in moderation.
When shopping for coconut sugar, remember that many products that are available on the shelf combine both regular sugar and coconhttps://www.texanerin.com/perfect-paleo-chocolate-chip-cookies/ut sugar…so remember to take time to check the label before tossing the coconut sugar into your cart. Avoid these brands.
Also take the time to look for organic coconut sugar that is unrefined, vegan, non-GMO.
So I AM adding coconut sugar to my routine grocery list or tossing it out the window as another “What Not to Eat Now That You’re a Diabetic” item?
As far as the following Chocolate Chip Cookies made from coconut sugar, not sure if they’re really healthy or not…
But they taste great!!!
Guacamole…Guacamole, that traditional Mexican and Central American dip that we are all so familiar with, and that I could eat by the gallons, is another way to incorporate avocado in your diet. Here’s a great recipe to try…Vegetarian Guacamole Recipe by Jamie Oliver
Meals…For my non-vegan readers, avocados can be great meal starters. Fill avocado with tuna, shrimp, or chicken. Add avocado slices to hamburgers, tortas, hot dogs, and carne asada. Combine avocado with eggs to make scrambled eggs, tortillas, or omelettes.
These Vegan Enchiladas with Cilantro Avocado Cream Sauce from Oh She Glows have just been added to this week’s menu plan. In addition to serving the sauce over the enchiladas, you can also serve sauces such as this with chicken, hamburgers, and hot dogs.
Pasta with Avocado Sauce…Cook 18oz pasta according to directions. Blend together 1 garlic clove, 1/4C minced basil leaves, 1Tbsp lemon juice, 1Tbsp olive oil, dash pepper, dash lemon zest, 1 ripe avocado, 1Tbsp water, dash salt. Drain pasta. Serve sauce over pasta.
Salad…Avocados are best eaten along with other fruits and vegetables because avocados enhance the nutrients that are present in whatever fruits and vegetables you serve them with—at least tripling how well your body absorbs carotenoid, an antioxidant which helps protect the body against free radical damage.
Avocado Salad Recipe…Mix chopped onion, tomato, lettuce, avocado, and any other vegetables or meat you desire or that you have on hand. Add salt, pepper, lime juice, and drizzle olive oil over the salad. You may add
Salsa…Toss together 3 diced tomatoes, 2 diced avocados, 1 diced red bell pepper, ½ dicerd red onion, 1½C corn, 1 small can sliced black olives, 3 minced cloves garlic, ¼ of a finely diced jalapeno pepper, ¼C chopped cilantro or parsley, juice of one lemon, 1Tbsp olive oil, salt, pepper. Refrigerate. Serve with whole grain or bean chips, tacos, burritos, or fresh veggies.
Sandwiches/Toast/Wraps…Avocado is a great vegetarian substitute for meat in sandwiches, as well as a better for mayonnaise in any sandwiches.
Avocado “Grilled Cheese” Sandwich…One great sandwich to try would be the following recipe for a vegan grilled “cheese” sandwich…
Lightly toast 2 slices of vegan whole wheat bread. Prepare the sandwich with 2Tbsp vegan mayo, 1/2 of a ripe avocado, 6 very thin slices of green bell pepper, 6 very thin slices of red onion, and 2tsp extra virgin olive oil. Brush sandwich with olive oil. Grill as you would a regular grilled cheese sandwich.
Smoothies...Avocado smoothies are a great breakfast treat or post-workout snack.great breakfast treat or post-workout snack. For the simplest avocado smoothie, blend together 1 whole avocado, 1C milk, 1C ice, 1⁄2tsp vanilla, and 2Tbsp sugar….using any milk or sugar substitutes that you choose (more on this later)
Soup…Any easy way to incorporate avocado into any other soup would be to use it as a garnish. This will add both flavor and health benefits.
Sushi…Avocado are akey ingredient in California rolls and other makizushi (“maki”, or rolled sushi). I’ve only tried making sushi once, but I’m seriously thinking about getting my sushi mats back out and trying this recipe from Plant Based U.
So with all these recipes on hand and both my interest and taste buds awakened, I have now added avocados to our family’s permanent grocery list. Not only will these avocado recipes make a filling addition to our future meals and snacks, they will also provide ourfamily with nutritious heart-healthy fats, fiber, folate, vitamin A, potassium and more.
Shopping for a nut butter can get overwhelming quickly. There are so many options—almond, peanut, cashew, sunflower, coconut, soy, walnut, multi-nut, hazelnut—and you want to make sure that you are choosing the best of the best.
Things to look for when shopping for a nut butter…
- Full Fat...reduced fat butters usually have a ton of sugar and other processed ingredients such as corn syrup solids to give the nut butter the “feel” of a full-fat version
- Little or no hydrogenated oils
- Low Salt Content
- Minimal Added Sugar
- No processed ingredients or stabilizers
- None of the following words on the label…these words all indicate that the nut butter has tons of added sugar and is more like a dessert—chocolate, flavored, honey/honey nut/honey roasted/honey flax, maple, nutella/hazelnut, vanilla
- Requires refrigeration…betters should NOT be able to sit out without going rancid.
- Requires stirring…nuts are primarily fat. When you grind them up and store them, the fat should separate from the ground up nuts….if not, some sort of palm oil or hydrogenated oil has been added.
- Short ingredients list…ingredients should literally just be whatever nuts are in the butter and salt
Almonds are one of the most nutritious nuts…a great source of riboflavin, magnesium, manganese, vitamin E, flavonoids, healthy fats, calcium, B vitamins, copper, phosphorus, molybdenum, monounsaturated fats, fiber, and protein.
Almond butter can be a good choice for ensuring healthy metabolism, fighting heart disease and cancer, helping combat heart disease, and preventing osteoporosis.
Some of the healthiest almond butters available include…
- Barney Butter Bare Almond Butter
- Blue Mountain Organics Almond Butter
- Dastony 100% Organic Stone-Ground Raw Almond Butter
- Justin’s Classic Almond Butter
- MaraNatha Raw Almond Butter or Organic Almond Butter
- Trader Joe’s Creamy Almond Butter
- Whole Foods 365 Organic Unsweetened Almond Butter
Peanut butter is obviously the most popular of all nut butters…a great source of B vitamins, copper, manganese, protein, molybdenum, phosphorus, and vitamin E.
Some of the healthiest peanut butters available include…
- MaraNatha Organic Peanut Butter
- Nutzo Original Peanut
- Smucker’s Natural Peanut Butter
- Smucker’s Organic Natural Peanut Butter
- Santa Cruz Organics Peanut Butter
- Trader Joe’s Organic Creamy Valencia Peanut Butter
- Whole Foods 365 Organic Unsweetened Peanut Butter
Sun Butters...Sunflower seed butter, a great alternative for those with tree nut allergies, can provide even more fiber, magnesium and vitamin E than traditional nut butters…and are also a wonderful source of protein, B vitamins, folic acid, copper, manganese, selenium, phosphorus, healthy fats, and fiber. A great “sun butter” to try is MaraNatha Sunflower Seed Butter.