Here at NutsOnline, we’re always on the lookout for new and exciting foods. A couple of months ago, we found a doozy! Sacha Inchi are one of the newest superfoods to hit the scene, and we’re incredibly impressed with the benefits this tasty snack offers.

Also known as Inca peanuts, Sacha Inchi are grown in the Andes Mountains of Peru. These small nuts are touted by TV personality Dr. Oz as a top superfood for weight loss. We can see why! They’re packed with the good stuff that’ll leave you satisfied, but not overly full.

Sacha Inchi contain quite a bit of vitamin E, and are incredibly high in omega-3 fatty acids. In fact, they offer up three times more omega-3s than walnuts. Additionally, 1 oz. of these yummy nuts has 5 grams of fiber. Though they are quite high in fat, this healthy, unsaturated fat can promote satiety and weight loss in small amounts. (Dr. Oz recommends eating up to 1 oz. per day.) Sounds like a pretty good deal!

Sacha Inchi are actually more similar to a seed than a true nut, and taste similar to a dark roasted peanut. They’re yummy to munch as-is for a snack, or on top of salads and in granola and trail mix. We also like to toss 1 oz. with a drizzle of olive oil and a pinch of sea salt or our favorite seasoning blend for an extra punch of flavor.

Have you ever tried Sacha Inchi?

This week, we’ve been all about thick, hearty soups that are packed with veggies. After all those yummy holiday treats, we needed a break! This chowder-style soup has quickly become one of our favorites. Based on this recipe, the soup packs in a wide variety of veggies, along with the high-protein punch of quinoa. Unlike traditional chowders, the quinoa and potatoes in quinoa chowder thicken the soup, leaving no need for heavy cream or butter. It’s low in fat and calories, but high in satisfying flavor!

Start by measuring 2 quarts of vegetable or chicken broth into a large saucepan. Add ¾ cup of quinoa to the broth. We like to use our white organic quinoa for the recipe because it gives the soup a creamy appearance, but both organic red quinoa and organic black quinoa are also delicious.

Bring the quinoa and broth to a boil, then cover the pot and lower the heat. Simmer the mixture for 10 minutes, then drain the quinoa, reserving the cooking broth in a bowl. Wash and dry the saucepan, then put it back on the stove and heat about 2 tbsp. of olive oil in the bottom.

When the oil is hot, add one diced jalapeno pepper, two to three minced garlic cloves and about half of a minced red bell pepper. Cook the vegetables until the jalapeno and garlic are slightly soft and fragrant, about one minute. Then, add two peeled and diced red potatoes and two peeled and diced carrots to the pot and sauté the mixture, stirring constantly, for about five minutes.

Pour the reserved broth back into the pot, along with about ½ cup of chopped green onions, 1 tsp. of cumin, a small pinch of cayenne pepper, 1 tsp. of Cajun seasoning or chili powder, and about ¼ tsp. each of salt and black pepper. Cover the saucepan and simmer the mixture until the potatoes and carrots are tender, about 15 to 20 minutes.

Add the cooked quinoa, 1 cup of frozen corn kernels and 3 to 4 cups of finely chopped greens to the soup. We used kale and loved the results, but spinach, chard or collard greens would also be delicious.

Cook the soup until the corn is defrosted and the greens are wilted. Sprinkle in about ½ cup of crumbled feta or grated Parmesan cheese and serve immediately.

What are some of your favorite winter quinoa dishes? We’d love to hear about them!

Many medical experts have found that chia seeds have quite a few benefits, including aiding weight loss, reducing blood pressure and controlling blood sugar. They also promote hydration and strong performance in athletes, and many runners and hikers swear by their benefits.

Because chia seeds can absorb up to 10 times their weight in liquid, they can really boost your hydration. Making a chia gel and adding it to juice, water, smoothies and oatmeal can help athletes maintain their overall endurance.

Some athletes like to pump up with chia before their exercise routine, and others save it for their end-of-workout treat. It’s important to find the timing that works for you. If you tend to get dehydrated during your workout, then chia seeds could help restore your balance. If you feel sapped of energy afterward, chia might just be the pick-me-up you need.

There are a couple of different ways you can work chia seeds into your daily routine. For those who are pressed for time, we offer Organic Chia Energy Squares. Tailor-made for NutsOnline’s chia-crazy customers, these chewy squares are packed with raw ingredients like cashews, dates and coconut in addition to chia seeds.

Many people prefer to make a batch of chia gel and store it in the refrigerator as an easy addition to smoothies and other snacks. To do this, simply mix 2/3 cup of chia seeds with 4 cups of water in a jar with a tight-fitting lid. Shake to combine the seeds and water, then refrigerate it for at least 30 minutes to allow the gel to form.

As we mentioned earlier, you can add a tablespoon or two of chia gel to your smoothie, juice or oatmeal. You can also make a refreshing treat called chia fresca by mixing the chia gel with water, citrus juice and sweetener.

What are some of your favorite ways to consume chia seeds? Do you ever use them as a supplement before or after your workout?

When the warm weather arrives and outdoor activities resume, we’re all about the trail mix. Though we offer many amazing types of trail mix, we like to make our own as well. We think the absolute best thing about trail mix is that it’s so simple to customize. Don’t like raisins? No problem! Want extra sweet stuff? Mix in some chocolate goodies! It’s easy (and as delicious) as pie.

We even offer a custom trail mix option on NutsOnline.com that allows you to create your own unique mixture using our quality products. We want you to have some fun and get exactly what you’re after in this snack.

Homemade trail mix really is the perfect snack, especially for those with special needs. Making the most of your trail mix recipe will really allow you to tailor it to your lifestyle and diet. If you’re not sure where to start, don’t fret! We keep several combinations in mind that are great jumping-off points.

1)      Low-carb trail mix: Because dried fruit and candies contain so much sugar, those who are following a low-carb diet should stick to mainly nuts and savory treats in their trail mix. One of our favorite low-carb combos is about 1 cup each of raw almonds, roasted pepitas and raw sunflower seeds. Add about half a cup of whole dried cranberries and unsweetened coconut chips to the mix and you’ve got yourself a tasty, low-carb treat. If you want it a bit more sweet, tossing in a scant ¼ cup of jumbo golden raisins should fit the bill.

2)      Gluten-free trail mix: Trail mix is a great treat for those who avoid gluten because it’s simple to find appropriate ingredients. A tasty, decadent gluten-free mix that we like to whip up includes equal parts dried blueberries, bing cherries, organic macadamia nuts and organic dark chocolate covered almonds.

3)      Raw trail mix: Our raw food fans will certainly have plenty to choose from when making their custom trail mix. To make a nutrient-rich raw trail mix that is bursting with flavor, mix about 1 cup each of organic almonds, organic pistachios and organic dried bananas. Throw in a fourth to a half a cup of organic cacao nibs to give it a crunchy, slightly bitter edge.

Lace up your sneakers! This week is National Running and Fitness Week, and we know that quite a few of our customers use NutsOnline products to fuel up for exercise. We offer many tasty treats that give you the nutrients you need to make it through your workout.

Chia seeds are fantastic to consume before and after exercise because they keep you hydrated. The seeds can absorb 10 times their weight in liquid, and they slowly release this liquid back into your body as you run. The best way to consume chia seeds for this purpose is to make a gel out of them. Mix 1/3 cup of chia seeds with two cups of cool water in a jar, screw on the lid tightly and let the mixture sit in the refrigerator for several hours. When you’re preparing for your workout, take several tablespoons of the chia gel. You can mix the gel into juice or water, add it to yogurt or just swallow it down as-is.

Dried fruit offers the carbohydrates that can really increase your energy level, especially for a long run. Among the best dried fruits for runners and athletes are Turkish figs, dried apricots and jumbo dried plums (otherwise known as prunes). The high levels of natural sugars and fiber in these treats can really get you moving. Dark raisins, which are 70 percent pure fructose, are also a quick source of energy and are especially fantastic for kids who play sports.

Peanut butter is another classic runners’ snack that gives you energy and keeps you feeling full. Both smooth and crunchy peanut butter are appropriate pre- and post-exercise snacks, especially when spread on whole-grain bread or crackers or apple slices. Going for an extra-long run? Mix 2 tbsp. of peanut butter into a bowl of oatmeal made with organic steel cut oats for a filling power-up meal.

We offer a wide selection of energy squares that are designed with the active customer in mind. The dense bars are packed with nutrients and are designed to boost your energy without weighing you down. And, with delicious flavors like honey pistachio and raw cacao goji, they don’t sacrifice anything in terms of flavor!

What are some of your favorite items to nosh while getting active? No matter what you use for fuel, you should give yourself a pat on the back for taking steps to improve your fitness and overall health by getting moving!

When we get a craving for something sweet, we reach for a handful of dried fruit. Though fresh fruit has its unique benefits, dried fruit is also a great way to get nutrients, fiber and vitamins.

Most dried fruits are significant sources of fiber, which promotes colon health, lowers cholesterol and controls diabetes. Dried apples, for example, contain five grams of fiber per serving and dried apricots offer up four grams per serving. Most berries are also fairly high in fiber. Our berry mix, which includes sweet strawberries, blackberries, cranberries and cherries, packs in three grams of fiber per serving.

Dried fruits also offer the same basic nutrient boost as their fresh counterparts. Dried strawberries are a super source of vitamin C, potassium and folate. Whole dried cranberries have powerful proanthocyanidins that promote urinary tract health and help prevent stomach ulcers and gum disease. Dark raisins are 70 percent pure fructose, which makes them an excellent and easily digested high-energy food. They’re a particularly fantastic snack to munch on before playing sports or going for a run.

Dried fruit also gives you a chance get a taste of exotic fruits, as well as fruits that aren’t in season. Goji berries, which are grown in the Himalayan Mountains, spoil quite quickly and are rarely sold fresh in the United States. The dried version of the superfood allows you to access the berry’s unique immune-boosting antioxidants. Moist Turkish figs and plump Medjool dates are special treats that you don’t see every day, and our brand-new dried pomegranates are loaded with vitamins.

Though dried fruit is more calorically dense than fresh fruit (largely because of its sugar content), it also keeps you feeling fuller longer. The low water content in dried fruit makes it a convenient healthy snack for on-the-go kids and adults. Best of all, the sweet taste of most dried fruits can satisfy your craving for sugary treats, and the fruit is far better for you than cake, cookies or candy.

If you are on a special diet, it’s best to consult your doctor before including dried fruit in your regular menu of snacks. The sugar content can relegate dried fruit to an occasional treat for some, particularly those who are following a low-carb plan.

Learn more about NutsOnline.com’s full selection of dried fruit here.

We’re just nuts for goji berries. Sure, the sweet-and-sour, tangy treat is incredibly an incredibly flavorful addition to just about any dish. However, our love doesn’t stop at flavor alone. Goji berries are a super nutrient-rich dried fruit that can really perk up your diet.

Goji are rich in powerful antioxidants, which can boost immune system function. They also contain heaping servings of vitamin C, beta carotene, iron and B vitamins. A small helping of these berries will give you more vitamin C than an orange, more beta carotene than a serving of carrots and more iron than a standard cut of red meat. That’s some powerful stuff!

There are many different ways to enjoy goji berries. Here are our top five favorites!

1)  Tea: Goji berry tea is slightly tart, and very soothing (especially when you’re under the weather). To make it, place about 10 dried goji berries in the bottom of a mug and pour boiling water over them. Let them soak for five to 10 minutes, then sip the tea. For an added benefit, chow down on the berries in the cup after you’ve finished your tea. They’ll be soft, plump and moist.

2) Smoothies: Though it’s nearly impossible to find fresh goji (they spoil too quickly to be shipped), you can still add their power to your smoothie. Soak 10 to 20 berries in a bowl of cool water for about 10 minutes, then fish them out and pop them in the blender with yogurt, ice, fresh or frozen fruit, milk and any other smoothie fixins that you enjoy. Blend the smoothie for several minutes and drink it down!

3)  Soup: Chinese chefs often include goji berries as a nutrient boost in simple chicken-based soups. Throw a handful of dried berries (roughly chopped, if desired) into a pot of simmering chicken stock. Cook the soup until the berries are soft and plump, 10 to 15 minutes. Many chefs accent the broth’s flavors with ginger, garlic, cilantro or ginseng.

4)  Mix-Ins: Goji berries are delicious when mixed into trail mix or granola. You can sprinkle them on top of cereal, stir them into oatmeal or add them to plain yogurt sweetened with honey. They lend a chewy punch to these dishes that can really elevate them to the sublime.

5)  As-Is: Who are we kidding? Our favorite way to nosh on dried goji berries is to munch them by the handful! A small helping goes a long way and will leave you feeling satisfied for an hour or two.

April is National Soy Foods Month, and we know there’s plenty of cause for celebration. Soy products have myriad health benefits and are packed with essential nutrients. Sounds like good reason to snag some soy-based treats!

Soy items contain quite a bit of dietary protein, including all essential amino acids. This makes them quite helpful for rounding out vegetarian diets that derive most of their protein from plant-based sources.  Because soy contains no cholesterol, it’s also a heart-healthy alternative to animal-based proteins such as meat and dairy products. Cutting back on fattier proteins can decrease your heart-disease risk and lower cholesterol levels.

Soy also offers isoflavones, which some doctors believe have estrogen-like effects in the body. Consuming soy foods can be beneficial to women who are going through menopause for this reason. However, some people are more sensitive to soy foods than others, so it’s important to ask a doctor before incorporating soy into your diet as a treatment for symptoms of menopause.

These days, there are thousands of different soy products available! Soy milk, soy cheese, tofu and soy yogurt, as well as processed soy items like veggie burgers, are among the most common. However, it’s also simple to slide soy foods into your day as snacks in place of your usual chips, crackers or cookies.

Dried organic soy beans are delicious when they’re cooked and added to soups or salads. Salty roasted soy beans and dry roasted edamame are so satisfyingly crunchy that you’ll never miss fattier fried snacks.

If you like your munchies on the seasoned side, try hickory smoked soy beans or spicy BBQ soy beans.  The wasabi soynut explosion mix really attracts those who crave variety.

Soy snacks can also be sweet. Honey roasted soy beans are rolled in a sweet coating. Chocolate covered soy beans and dark chocolate covered soy beans are rich and delicious.

Soy foods are just waiting for you to give them a whirl, and what better time than during National Soy Foods Month? Whether you crave sweet or savory, we’ve got a treat for just about anyone!

Allergy season is ramping up, and with it comes sneezing, coughing, runny noses and tickly throats. If your symptoms are starting to take over, don’t despair! You can take steps to lessen the effects of the symptoms by tweaking your diet.

The sniffly, stuffy sensations that you get this time of year are traced to the immune system’s inability to eradicate allergens as they enter your body. At first, your body produces relevant antibodies to combat the allergens. However, it’s common for the body to overproduce IgE antibodies, leaving an excess of them in your system to bond with vulnerable cells. New allergens attach to the IgE antibodies. The buildup of allergens over time causes your body to release histamine into the bloodstream, which triggers an allergic reaction.

There are quite a few foods that can quell inflammation and nasal congestion, as well as boost your immune system so that it’s ready to take on allergens!

Here’s a list of our five favorite allergy-alleviating foods:

1)  Antioxidant-rich foods: Antioxidants help to reduce inflammation and neutralize free radicals that can wreak havoc upon your cells and your immune system. They give your immune system a serious boost, helping it combat the allergens sneaking into your body. Certain berries, vegetables, teas and nuts are the best sources of antioxidants. Try adding berry mix or antioxidant mix to your diet.

2)  Ginger: This spicy rhizome is a natural decongestant. The zest that ginger brings to the table really helps open up clogged nasal passages and quell coughing. It can also numb sore throats. Chow down on crystallized ginger as a snack, or drop a piece into your favorite hot tea to give it a kick.

3)  Citrus: Fruits like lemons, oranges and limes all contain huge amounts of vitamin C, which naturally blocks histamines and reduces inflammation. This can be of particular value to allergy sufferers who have coughs or breathing issues. Try adding some organic dried oranges to a hot drink, or even munching on them as-is, to increase your vitamin C intake.

4)  Omega-3 fatty acids: Foods with a high concentration of omega-3 fatty acids contain a natural anti-inflammatory that can also aid in fighting congestion and wheezing. In fact, doctors often recommend that people with asthma consume omega-3 fatty acids for this reason. Though many types of cold-water fish are often seen as the primary food source of these acids, they can also be found in walnuts and flax seed.

5)  Spirulina: This blue-green algae reduces the number of IgE antibodies in your body. This allows the body to flush out the allergens that are causing histamine production to increase, thereby alleviating your symptoms. Adding a teaspoon of powdered spirulina to juice or a smoothie is a great way to work this food into your diet. However, you may need to adjust to the algae’s strong flavor.

Now that it’s nearly April, we think it’s time to celebrate spring! As you begin to shake off the dreary winter weather, you may feel like shaking up your eating habits. Clean up your diet and boost your energy levels by indulging in some superfoods!

Superfoods are items that contain exceptional  nutritional value. Often, these foods promote heart health by lowering cholesterol levels. Many superfoods also offer powerful antioxidants that some experts believe reduce your cancer risk, bolster your immune system and even punch up your good mood!

There are quite a few superfoods out there. Not sure which ones to pick? Here’s a list of some of our favorite superfoods here at NutsOnline! Try them on their own or paired with yogurt, salads, smoothies, cereal or trail mix.

• Dark chocolate: Who doesn’t love the rich, semi-sweet flavor of dark chocolate? This treat may seem like a naughty indulgence, but it’s actually quite good for you in reasonable amounts. Dark chocolate is high in flavonoids, a compound that increases blood flow, improves memory and hydrates skin. Cocoa phenols in the chocolate also help lower blood pressure. The darker the chocolate is, the more phenols it contains. Studies have shown that dairy products may interfere with absorption of these helpful phenols, which is one reason why milk chocolate is not effective in the same manner. Get your fix with some dark chocolate covered almonds.

• Goji berries: These fruits, also known as wolfberries, are usually sold in dried or juice form. Goji are packed with antioxidants that can lower your risk of serious diseases, including cancer and heart disease. In ancient times, goji berries were also touted as anti-aging. Some modern scientists do agree that the fruit appears to at least slightly slow the aging process by minimizing the effect of free radicals that injure cells and damage DNA. Dried goji berries are delicious, or you can combine the power of two superfoods with dark chocolate covered goji berries.

• Walnuts: This is the member of the nut family with the highest amount of omega-3 fatty acids. Omega-3 fatty acids, which cannot be produced by the body, lower cholesterol, promote better cardiovascular function, contribute to better cognitive function and aid joints, skin and muscles as an anti-inflammatory. Walnuts also contain melatonin, an antioxidant that helps you sleep more soundly. Get these benefits in their purest form by munching on raw English walnuts or organic mixed nuts.

• Figs: This fruit is chock full of potassium, a mineral that can help control blood pressure. Figs also are a great source of dietary fiber, which can help you lose weight and feel full longer. They’re packed with calcium as well. Sweet dried Turkish figs will relieve sugar cravings naturally, without loading you up on preservatives and chemical sweeteners.

• Chia seeds: These tiny seeds are rapidly rising stars in the superfood world. Chia seeds were a staple energy food for the Aztecs, who carried them on long journeys because of the seeds’ ability to provide them with strength and endurance. Chia seeds are crammed with protein, fiber, calcium and fatty acids. When soaked in water they can absorb up to 30 times their weight in liquid, which will help you feel full, remain hydrated and lose weight.