Editor’s Notes

I just came back from Puerto Rico! This May issue is packed full of travel and food articles. I had a great time in Viejo San Juan. I was working on some content, attended some real amazing events, checked on some grass-roots organizations and even had time for an H. Luiz Gastro-Tour.

Come walk the cobblestone streets of Viejo San Juan with me! Get into the architecture, get into the cuisine, get into the Spirit!

Also, I pose to you that age-old travel question: Window Seat, Middle or Aisle Seat? Come see why most people prefer one over the other ones. Also, it affects if you’re traveling solo or traveling with others.

And did you know that it’s Seafood Boil Season? That’s right- get in here and find out how you can make my seafood boil recipe.

By the way, Happy Mother’s Day to all those women that help parent a child. You are very appreciated!

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There is really something to eating dried and/or fresh fruit, nuts and seeds. Not is it only nutritious and delicious, it’s energy boosting properties can also aid in weight management. Although rich in plant fats, nuts and seeds do not constitute weight gains. Fruits, high in natural sugars can affect weight gains and insulin spikes. But it is very manageable if we stick to moderate amounts of fresh and dried fruits. Now, when and if we combine seeds, nuts and fruits to our meals and snacks the benefits are incredible.

Different types of nuts have slight differences in their vitamin and mineral content, so eating a variety of nuts will increase your levels of various nutrients. Seeds are showing up more and more at our markets because they store well, can be added to plant-based milks, breakfasts cereals and oatmeal and even to our smoothies and shakes. Fruit has always been my GO TO snack and a lot of times- dessert! Just watch out for those natural sugars

I like to combine nuts and seeds with low energy dense foods such as vegetables. This is a good way to enhance my Asian style dishes or added to my salads. If you are vegan or vegetarian, nuts and seeds are a good protein substitute for meats, fish and eggs. They also contain fat, iron, zinc and niacin. However, you may need more than 30 grams of nuts and seeds a day to ensure adequate protein. Eat them with vitamin C rich foods and add them to drinks (such as citrus juices) to boost your iron absorption.

Roasting nuts (either dry or in oil) enhances their flavor but has little impact on fat content. I dry-roast my almonds and walnuts before I add them to my pancake mix along with fruit, usually a banana. Lately, I’ve been making whole-wheat waffles and adding berries, nuts and seeds on top. A drizzle of honey or real maple syrup and I feel satisfied. It just tastes so good too!

Fruits are a great compliment to nuts and seeds but be careful of your portions. Some people feel that since it’s fruit, they can eat as much as they want- not so. Natural sugars still affects insulin levels and holds many calories. Bananas, mangoes, cherries, oranges and grapes (my favorites) are very high in sugars and calories. If your insulin prone, have diabetes or watching your caloric intake stay away from these fruits.