Category Archives: Cooking with Herbs

Dill is easy to grow and should be in every garden.

Dill (anethum gaveolens)is a hardy annual and one of the easiest herbs to grow. It can be planted indoors and well as outside in cool weather. Try the variety ‘Bouquet’ for a high leaf yield.

Use in cooking

Annual culinary herb

Ancient Egyptians recorded dill as a soothing medicine, and the Greeks used it for hiccups. Dill was brought to America by the early settlers. The children would chew on the seed during long sermons.
The herb obtained its name from the Old Norse word ‘dilla’, which means to lull. Today herbalist still used it for colic babies, and is used commercially to scent soaps
Dill likes full sun, protected from the wind, and the soil should be rich and well drained.

Sow in the seed directly in the ground a couple weeks for the last frost. Cover the plants with light dusting of compost. Keep moist until germination which should be about 10-15 days. Plant every couple of weeks for continuous crop. Seeds can be stored for 3-10 years and should remain viable. Store the seeds in the refrigerator in an envelope and label with year and variety.

Dill grown in pots need room for deep roots and room for stakes, and can grow up to 3 feet tall. Fennel, dill and carrots all compete for moisture, so it is good idea to plant in different areas.

Black swallowtail larval love to feast on fennel and dill, so don’t be surprise if the plants are stripped down to the stem. Parsley can also be host to butterflies. It is good idea to sew dill seeds in different parts of the garden and enough to share with the butterflies. The plants should be spaced 10-12” apart.

Harvest the leaves when young, pick the flowering tops just as fruits begin to form and gather the seeds after flowering head turns brown. To collect seeds hang the seed head over a cloth to collect the seeds.
Dry or freeze the leaves or used in herbal vinegar. When making vinegar add the flowering seed heads to a sterilized canning jar and cover with apple cider or white wine vinegar. Allow to set for two weeks. Strain out the plant material and use a bottle with cork or plastic lid. Metal will react to the vinegar.
Use the whole seed or ground in soups, fish, cabbage, pies, dill butter, breads and of course pickles.
The crushed seed can be infused as a nail strengthening bath. Chew the seeds to sweeten breath.
Dill is rich in mineral salts, and is good for indigestion, flatulence, hiccups, stomach cramps, insomnia and colic. Infuse ½ ounce crushed seeds in 1 cup of boiling water, strain. Add one tablespoon to water for best results.
Do not confuse the plant with the water hemlock and position hemlock. They are part of the same family Apiaceae.


Dilly Cucumber salad

Dill Cucumber Salad

¾ c. sour cream
1 small clove garlic, crushed
1 tsp. honey or Stevia to taste
½ tsp. salt
¼ tsp. pepper
¼ tsp. dried dill weed or 1 tsp. fresh
2 med cucumber, thinly sliced and seeded

Mix sour cream, garlic, honey, salt, pepper, and dill weeds. Stir in cucumbers and sprinkle with fresh dill.

Dill dip recipe

Dill Dip and dill mix

Dill Dip Mix

¼ c. dried dill weed
2 tsp. garlic powder
¼ c. dried minced garlic
¼ c. dried minced parsley
2-3 tsp. season salt

Mix and store in airtight container.

To make the dip:
½ c. sour cream
½ c. mayonnaise
1-2 Tbsp. dill dip mix

Mix all ingredients together and chill for several hours. Garnish with fresh dill and parsley.

Hope you enjoy these recipes and have fun growing dill.

Making Herbal Jelly

Making Herbal Jelly is fun and extends the harvest for all those herbs you planted this spring. It also makes a wonderful gifts for teachers, co-workers, and gift exchanges. Herbal jelly are unusual. It great to have these gifts ready when you need them.

Using juice instead of water, the number of flavor combinations is quite numerous.

Gather your basic supplies for jelly making.

  • ½ pint Jars, washed in dishwasher or hand washed
  • New lids
  •  Rings
  • Pectin (dry or liquid)
  • Pots: water bath caner, stock pots, small saucepan
  • Jar lifter
  • Tongs
  • Ladle
  • Juice
  • Herb
  • Sugar
  • Butter

Pick your herbs and thoroughly wash, check out part one of harvesting herbs for washing instructions. Try and pick them around mid morning after the dew has dried but before the sun is too hot. Pat the herbs dry.

To make infusion: Measure out the juice with a little extra and place in stock pot and add the herbs. Cover and heat the juice and herbs to almost boiling, turn off heat and allow the herbs to steep for about 20 minutes. Strain out the herbs and carefully measure out the amount needed for the recipe. Compost the herbs. When straining herbs, they do take up some of the liquid; this is the reason for a little extra.

Making an herb infusion

Herb infusion with apple juice

To Sterilized the jars:  Place the washed jars in a stockpot with a cloth lining the bottom of the pan and bring to a boil and boil for 10 minutes to sterilize the jars. I like to use a clean new dishcloth in the bottom of the pan when sterilizing jars so they don’t rattle around.

Place the lids in a small saucepan and cover with water and heat. Both the jars and the lids should be hot when pouring in the jelly and sealing. Start heating the water in the caner.

Making jelly

Sterilizing jars

Making the jelly: Measure out the sugar and set aside.

Chocolate Mint jelly recipe:  Follow directions for making powdered pectin recipes

Apple mint jelly

Apple mint jelly on toast

  • 4 c. apple juice
  • 4 c. sugar
  • 1 box of powdered pectin
  • 1 c. mint leaves for infusion, follow directions for making infusion
  • 1 Tbsp. lemon juice
  • ½ tsp. butter
  • Food coloring if desired, I do not use

Basic recipe for making jelly using powdered pectin: (Sugar is added last)

  • 3 c. fruit juice or water
  • 1 c. fresh herb
  • 2 Tbsp. fresh lemon juice, can used bottled, or some recipes use vinegar
  • 1 pkg. powdered pectin
  • 4 c. sugar
  • ½ tsp. butter
  • Food coloring if desired

In a large stock pot with about 8 to 10 quarts capacity with a wide flat bottom is great for most jelly recipe, add the infusion, lemon juice or vinegar, butter and dry pectin.  Bring to a rolling boil, stirring constantly. Once the boil cannot be stirred down, add the sugar and bring back to a rolling boil. Once the boil cannot be stirred down, boil for exactly one minute. Use a clock with a minute hand. Remove from heat. Skim off foam using a metal spoon.

Boillng jelly

Bring jelly to rolling boil that cannot be stirred down

Ladle the hot mixture into the hot jars, Wipe off the rim of the jar with a wet cloth, and place lid and ring and tighten. Turn over jar with jelly to coat the lid. Place the sealed jars in the hot water canner and bring to a boil and boil for 5 minutes. Take out of the caner and place on protected surface to allow cooling. The seals should pop as they cool down, if for some reason they do not, plan on using the jelly and storing it in the refrigerator.

Basic recipe for making jelly using liquid pectin, (Pectin is added last)

  • 2 c. fruit juice
  • 3-1/2 c. sugar
  • 2 Tbsp. lemon juice
  • 1 pouch liquid pectin (3 oz)
  • ¼ tsp. butter
  • 1 c. fresh herbs
  • Food coloring if desired

For the liquid recipe mix everything except the liquid pectin. Stirring all the time, bring to a full rolling boil that cannot be stirred down. Add the pectin all at once and return to rolling boil. Stir constantly and boil for exactly one minute. Remove from heat and skim off any foam with metal spoon and pour into jars and seal. Water bath according to directions, most are 5 to 10 minutes.

Note: I have not had good luck using liquid pectin when making my apple mint jelly. I have made it twice with liquid pectin and ended up with apple mint syrup. Not what I originally intended.

Herb jelly recipes:

  • Basil, either purple or sweet with water                with powdered pectin
    • 4 cups water
    • 2 c. packed fresh basil leaves, finely chopped
    • 1 pkg. powdered fruit pectin
    • 5 c. sugar
    • Make according to powdered pectin recipe and water bath for 15 min. (no vinegar)
    • Lemon Verbena with liquid pectin
      • 2 c. torn lemon verbena leaves
      • 2-1/2 c. water
      • ¼ c. cider vinegar
      • 4-1/2 c. sugar
      • 1 liquid pectin (3 oz.)
      • Make according to powdered pectin recipe and water bath for 5 minutes (has vinegar)
      • Thyme jelly
      • Rose Geranium jelly
      • Orange mint jelly
      • Lemon balm jelly
      • Sage jelly
      • Rosemary jelly
      • Chamomile jelly
      • Lavender jelly
      • Parsley  jelly
      • Lime Geranium jelly
      • Fennel

      Jelly recipes contain acid such as vinegar or lemon juice usually require less time in the water bath.

Herb and Fruit Juice Combination’s jelly:

  • Basil with orange juice
  • Lemon balm with red grape juice
  • Lemon thyme with white grape juice or lemonade
  • Lemon Verbena with  lemonade
  • Marjoram with grapefruit juice
  • Rosemary with orange juice
  • Savory with cranberry juice
  • Sage with apple juice or cranberry juice or pineapple juice
  • Scented Geranium with apple juice
  • Sweet woodruff with white wine
  • Thyme with purple grape juice or apple juice or orange juice
  • Rose petals with apple juice
  • Lavender with apple juice or orange juice or strawberries
  • Mint with apple juice
  • Tarragon with grapefruit juice
  • Calendula with grapefruit juice
  • Mint with grapefruit juice
  • Anise hyssop with grapefruit juice
  • Parsley with grapefruit juice or pineapple juice

It is fun to think of all the different combination of juice with herbs. Try one or two and you might find a favorite. These make great and unusual gifts.

Summertime is the best time to make herbal jellies, but I have used frozen mint when I needed to make jelly with good results.

Have fun!


Rosemary Orange Coffee Cake Recipe

Rosemary Orange Coffee Cake Recipe

Coffee cake and tea

Orange and Rosemary Coffee cake

  • 1-1/4 c. all-purpose flour
  • Rounded ½ tsp. baking powder
  • Rounded ¼ tsp. baking soda
  • 1/8 tsp. salt
  • ½ c. sugar
  • 1-1/2 tsp. fresh finely minced rosemary
  • 3 Tbsp. cold unsalted butter
  • Juice and rind of one medium size orange
  • 1 egg, large
  • ½ c. buttermilk

Preheat oven to 350 degrees. Cut a piece of parchment paper to fit the bottom of  8” cake pan. Spray with vegetable spray.

Mix the flour, baking powder, baking soda, salt, sugar, rosemary and orange zest. To grate orange zest, use a fine grater or rasp and grate only the orange part of the outside of the rind. Avoid the white part, it is bitter. Need about 1 to 2 tsp. of orange zest.

Add the cold butter in small pieces and cut in with two knives or pastry cutter. When the mixture resembles small pebbles or coarse sand, set aside. Save about ¼ cup of this mixture for the crumb topping.

In a small bowl mix the buttermilk, egg, and orange juice (should equal about scant ¼ c.). Beat the egg mixture until blended. Add the wet ingredients to the dry and mix. The batter will be lumpy.

Pour the batter into prepared pan. Add the save topping and spread over the top of the cake before baking.

Bake cake about 25 minutes to 30 minutes depending on the amount of orange juice used. Allow to cool a few minutes in the pan before turning out. Place on pretty cake plate and cut into wedges depending on if you used a round pan or square pan.

Garnish with fresh sprigs of rosemary and slice of orange.

I have made this several times and I love the mixture of rosemary and orange. This combination of orange and rosemary also makes good herbal jelly. If all you have is dried use about ½ of the fresh amount. Check out my blog on growing rosemary. You can grow rosemary in pots and brings indoors if you live in a cold climate with ice and snow.


Cucumber Salad with Dill Dressing

Cucumber Salad with Dill Dressing


Cucumber salad ingrdients

Ingredients for Cucumber salad with Dill


  • 1/3 c. buttermilk
  • 2 Tbsp. finely chopped fresh dill
  • 1 tsp. tarragon white wine vinegar, or white wine vinegar
  • 1 tbsp. Dijon mustard
  • ¼ tsp. salt
  • 1/8 tsp. ground fresh pepper
  • 2 cucumbers, seeded and thinly sliced
  • Pinch of sugar

In a small bowl combine buttermilk, fresh minced dill, vinegar, Dijon mustard, salt, pepper and sugar. Whisk until well combined.

Cucumber Dill dressing

Making the dill dressing

Peel the cucumber (optional) and cut in half. Use a spoon to remove most of the seeds. Then cut again in quarter strips and turn to thinly sliced the quarters. Pour dressing over cucumbers and allow chilling for several hours before serving.

Chopped cucumber

How to chop and remove seeds from cucumbers

Other vegetables can be added to this dish, such as purple onions, tomatoes, or zucchini.

Cucumber salad

Cucumber salad with dill dressing


Dill seeds are a carminative and good for digestion, hiccups, and have been known to work on colicky babies. Dill is high in chlorophyll, has potassium and calcium. Dill is rich in mineral salts and helps to flavor foods for those avoiding salt in their diet.

Dill is great as a culinary herb used for fish dishes, bread, cakes, casseroles, soups, and of course pickles. Try it in cornbread, herbal vinegar, and in with your potato salads.

Dill is an annual that likes fun sun, in a rich well drain soil. Sow seeds directly from spring to mid-summer or plant indoor early and transplant when the soil has warmed. Dill likes to be protected from the wind, and avoid planning anywhere near fennel or parsley. Seeds are good for 3-10 years and can be stored in the refrigerator. Just remember to label and date.

Dills plants

Dill in bloom


Have you ever heard the saying, “cool as a cumber”, well it is not just a fun saying, it is actually used to help cool burns, cool the eyes, and for treating wrinkles. Of course they are referring to the cucumber applied directly to the skin.

Cucumber only has 14 calories per cup, is a good source of water, contains vitamin A, vitamin C, potassium, and lycine. Cucumbers are more valued for what NOT in them such as no fat, no sodium, no cholesterol, and very few calories. Cucumbers have been studied for its enzyme that alters cholesterol and allows the cholesterol to pass through the body.

Happy Cooking!

Zucchini Pasta Salad with Thyme

This easy zucchini pasta salad recipe seems to pop with the addition of thyme. This is a great recipe to try if you are new to herbs and are not sure what flavor to used in what dishes. You can substitute almost any herb for thyme, such as rosemary or oregano. This dish seems to call for strong tasting herbs to complement the feta cheese.

By using different herbs in the zucchini pasta salad is a great way to learn the flavor of the herb. Try using fresh as much as possible, but if dry is all you have, then add less because dry can be stronger. Some herbs such as basil don’t seem to have any taste when dry.

How about parsley with garlic and red onions. This dish was kept simple to allow your imagination to run free.

This dish can be change in a variety of ways. Try adding halved cherry tomatoes and basil, or how about adding some herb flavored vinegar to the olive oil.

Zucchini Pasta salad

Zucchini Pasta salad with thyme

Ingredients for the above Zucchini Pasta Salad

Ingredients for salad

Zucchini Pasta Salad with Thyme

  • 1 c. whole wheat orzo
  • 1 zucchini, chopped
  • 1 c. feta cheese
  • 2 Tbsp. extra virgin olive oil
  • Fresh thyme about 2 tsp.or 1 tsp. dry
  • Freshly ground pepper and salt to taste

Cut the zucchini lengthwise into fourths and cut again into pieces. Place the zucchini in the colander before draining the pasta. Cook the orzo about 7 to 8 minutes in 2 quarts of salted boiling water. Drain by pouring the boiling water with orzo over the zucchini, this will slightly cook the zucchini. Pour both zucchini and pasta in a bowl and add olive oil to coat. Mix in the thyme and feta cheese. Add salt and freshly ground pepper to taste. If you are using table salt use less than kosher salt. Toss gently. This dish can be served warm or cold.

This is a great dish to take for potlucks, the ingredients are safe to leave out for a short while, and it is good served at room temperature.

Tip: To strip the thyme, slide fingers down the stem opposite of way it grows. Hold the cut end up and pull downwards toward the growing tip. If the thyme is not strong enough add more until you have the taste you like. Just remember you can add more but removing the herb is tough.





Pasta Salad with Parsley

Parsley pasta salad

Ingredients for Pasta Salad with Parsley 4/18/13

  • 1-1/2 c. elbow whole wheat pasta
  • 4 quarts boiling salted water
  • 1/2 red sweet bell pepper
  • 1/2 green sweet bell pepper
  • 1/2 red onion
  • 1 cucumber
  • 1 c. cherry tomatoes
  • 1 c. curly leaf parsely

Dressing for Pasta Salad with Parsley

  • 1/2 c. red wine vinegar
  • 1/3 c. raw sugar or honey
  • 1/4 c. extra virgin olive oil
  • 1 garlic clove, minced
  • salt and freshly ground pepper to taste

Cook pasta according to pkg. directions in boiling water with salt, drain and rinse in cool water.

Make the dressing while the pasta cooks.

Place the vinegar in a small sauce pan and add the sugar or honey and heat until the sugar or honey is dissolved. Allow to cool, mix in the garlic, salt and pepper. Pour into a bowl and surround the bowl with a towel to hold in place. Slowly whisk in the olive oil.

  • In a salad bowl mix in the following vegetables
  • Seed and chopped the peppers
  • Chopped the red onion
  • Peel the cucumber if desired and slice lengthwise. Using a spoon to remove the seeds and chopped the cucumber
  • Cut the cherry tomatoes in half
  • Fold in chopped parsley
  • Fold in pasta
  • Cover with dressing and mix
  • Refrigerate for several hours to allow the flavors to mix
Parsley pasta salad

Pasta Salad with Parsley

Garnish with fresh parsley, Enjoy!

A few facts about the ingredients of the Pasta Salad with Parsley: This information is from the book “Nutrition Almanac” Gayla J. Kirschmann and John D. Kirschmann

Sweet bell peppers contain vitamin A, vitamin C, fiber, phosphorus, and Potassium. Red has more vitamin C than the green.

Onions have vitamin B-6, vitamin C, calcium, potassium, lycine, and isoleycine.

Cucumbers have fiber, vitamin A, and potassium.

Tomatoes have vitamin A, vitamin C and potassium.

Whole grain pasta contains the germ of the grain which still have most of its nutrients.

Parsley is loaded with vitamins, including vitamin A, & C. It helps with high blood pressure, heart problems, inhibits allergies, diuretic and may even help with PMS.

Check out my blogs on growing parsley and high blood pressure.

Happy Cooking!






Rosemary and Roasted Garlic Fried Potatoes

Rosemary garlic fried potatoes

Rosemary garlic fried potatoes

Potatoes and Rosemary just seem to go together like Tomatoes and Basil, and Oregano and Pasta, and Sage and Turkey. For this recipes the ingredients are simple.

  • Sliced Potatoes, 5-6 small I like to use red
  • Sliced onions, 1 small red or white
  • roasted garlic 4-5 cloves
  • Olive oil
  • water
  • rosemary, 1/2 tsp. dried, 1 tsp. fresh or to taste

In an iron skillet pour some olive oil about 4-5 Tbsp. in pan and heat. Add sliced potatoes and sliced onions. Fry for a few minutes until onions start to soften. Add chopped roasted garlic. At this point add a little water to keep from adding so much oil. Cover and let steam for about 5-8 minutes until the potatoes start to soften.

Rosemary should be added about half way through the cooking time. Dried rosemary needs time to soften. Fresh rosemary should be added about 5 minutes before the dish is finished. Cook until all water is gone and the potatoes start to fry. May need to add a little more olive oil. Cook until desired tenderness.






Roasted Garlic Potato Soup

This is a great way to used roasted garlic. I found this recipe in Weight Watchers New Complete Cookbook. Over the years I have change it somewhat. Adapt it to your taste. Yukon gold potatoes works in this soup as well. I usually don’t peel the potatoes for added flavor. If you want a creamier potato soup, use peeled Yukon gold or russet potatoes, they mash better than red.

  • 2 c. reduced sodium chicken broth or vegetable broth
  • 1-2 Tbsp. Olive oil
  • 1 medium onion, chopped
  • 5 c. Red potatoes, cut into small pieces about 1″ cube
  • 1 1/2 c. buttermilk
  • 1 to 2 pieces of Canadian bacon, chopped into small pieces
  •  1 whole bulb of roasted garlic, squeeze from paper skins and set aside
  • 1-2 Tbsp. chopped fresh Italian parsley
  • Salt and pepper to taste

In a large Dutch pan, add the olive oil and heat until warmed, add chopped onion, saute onions until they are tender and have some color. Add chicken broth and scrap up bits from the bottom of the pan. This adds additional flavor. Add potatoes and simmer until potatoes are tender, about 15 minutes. Add the roasted garlic and with a potato masher, roughly mash the potatoes and garlic until a few chunks remain. Add the buttermilk, Italian parsley and Canadian bacon, heat through. Add salt and pepper to taste. Serve with a few sprigs of chopped fresh parsley to garnish. Enjoy.

I like to used low-sodium broth to control the salt added to recipe and Canadian bacon also contains salt so taste before adding salt.

Happy Cooking: SK

How to Roast Garlic

Items need for roasting garlic

Items need for roasting garlic

Roasting garlic is fun and easy and makes the whole house smell wonderful while it is roasting. The taste is mild and buttery. Use in potato soup, on fresh bake warm bread, or in salad dressing. These are just a few ideas, you can use it in so many ways.

Ingredients: Simple

  1. Whole bulbs of garlic
  2. olive oil
  3. foil
  4. parchment paper
  5. knife and cutting board
  6. oven safe dish
  7. or garlic roaster
Ready for the oven Garlic

Ready for the oven Garlic

In an oven safe dish line it with foil and place a piece of parchment paper about 8″ square over the foil. Cut off the top of the garlic for easier removal of the garlic pulp. This step is optional.

Place a garlic bulb inside the parchment paper and use a few teaspoons of olive oil to cover the blub. Fold in the packet and bake at 350°F for 30-45 minutes. When the bulb is soft it is done, don’t let it burn.

If you have a garlic roaster follow the directions with the roaster, or bake at 350°F for about 30-40 minutes. Place garlic on base of the roaster and add a few teaspoons of olive oil and cover.

Garlic after roasting

Roasted Garlic

To remove the garlic from the paper lining, just squeeze and it will come out sticky and creamy.

Garlic is used in almost every types of cuisines and add flavor to all foods. I have even had some garlic cake once.

Check out my post on Herb butters under Cooking with Herbs. This works wonderful in herb butters by itself or mix with other herbs. Roasted garlic taste wonderful in cheese balls to add a new dimension.

Happy Cooking Sharon K



Nuts and Seeds! Herbs?

Nuts and Seeds

Nuts and Seeds

This is a web site about herbs, so why am I blogging about nuts and seeds on an herb blog. One reason is we use herbs for our health and well being, as well as to flavor our food. Or it could be ‘those herb people’ are just obsessed about herbs of all kinds.

Well technically nuts and seeds are not herbs, or are they?  If you read definitions of herbs in books it changes with every book. The usual definition of herbs as being anything herbaceous. Did it tell you anything about what is an herb? Didn’t think so!

According to one of my research book which I use frequently Rodale’s Illustrated Encyclopedia of Herb, “A tree can’t be an herb, can it”…”What makes a plant an herb is an oft-asked question, and one that an encyclopedia of herbs should answer”…”A plant or plant part valued for its medicinal, savory, or aromatic qualities.”

The Herb Society of America calls an herb “any plant that may be used for pleasure, fragrance, or physic.”

OK did it answer your question “What is an Herb?”? Yea! not really. So nuts and seeds can be an herb or not.

Nuts and Seeds

Nuts and seed are almost equal to dried beans and peas in their protein content. Soybeans have more protein than nuts. Mix nuts and seeds with beans, peas, or soybeans and you have a healthy mixture. The fat content in this healthy mixture is unsaturated fat, still has calories but is a better kind of fat for the body. This type of fat is good for digestion and heart health especially if mixed with rosemary and spices like cayenne and peppercorns.

Nuts and seeds provide get-up-and go and will fill you up and help in avoiding those bad snacks we all love so much.

Attention Mothers! if your kids like peanut and butter sandwiches, great especially if it is on whole grain breads and made with pure peanut butter. Just be sure they are not allergic to peanuts.

Peanuts are technically a legume, not a nut, but hey what do we care, they still taste great. Almonds, pecans, walnuts, and other nuts are the dried fruit of the tree. Sunflower seed, pumpkin seeds and sesame seeds are softer than nuts but still pack a punch of nutrition.

Seeds are better, for the most part, in their whole form with the coating intact. Some seeds such as anise, cardamom, and caraway will become rancid after they have been crushed if not soon. Keep the seed whole until ready to use.

One of my favorite appliance in my kitchen is a coffee grinder, which has never seen a ground of coffee. Used it to grind seeds, and dried herbs. Mortar and Pestle works great as well.

Warm climates with humidity will affect the life of your seeds and spices. Best flavor is attained when you crush just enough for your recipe. Old seeds lose their flavor, so once in a while BUY FRESH!.

Here are few facts:

The protein content of most nuts and seed is 10% to 25% protein by weight.

  • Peanuts, (legume) are 26% protein and 48% fat by weight.
  • Walnuts are 15% protein and 64% fat by weight
  • Sunflowers seeds are 24% protein and 47% fat by weight

The protein in nuts contains no cholesterol and it has been said the fat content in these good fats will lower your cholesterol level. Lentil (bean) are said to lower it by up to 50% in just a few months. Do your research and you may fine some surprising facts about these wonder foods.

Nuts have a good balance of amino acids and when combine with whole grains have complete protein, better than a steak.OOOOH! Americans lover our steaks. Hey I grew up on a cattle ranch actually we called it a farm, but our main focus was cows.

Good Health

Sharon K