Learn How to Grow Peanuts in Your Spring Garden

Peanuts are not actually nuts, they are a vegetable that belongs to the legume family. Learn how to grow peanuts in your garden and enjoy the benefits of this hassle free, delicious crop.

Peanuts are native to South America and take about 120 days tomature. The plant is hardy and can withstand light spring and fall frosts. Although peanut plants are normally considered to be Southern crops, Northern gardeners can grow them successfully if they start the plants indoors, and use certain varieties that can withstand cooler climates.

Planting

Peanuts require full sun and soil with good drainage. You can ensure enough drainage by working in organic matter in order to make it loose and friable.

Peanut seeds can be planted hulled or unhulled but be sure not to remove the thin, pinkish brown seed coverings, otherwise the seed will not germinate.

If you live in a cooler climate, start your peanut plant indoors in a large pot about a month before the last frost. Seeds should be sowed on inch deep and placed in the sunniest spot possible. Be sure to water weekly. You can transplant your peanut seedlings into your outside garden once the soil is between 60 and 70 degrees Fahrenheit. Transplants should be spaced 10 inches apart.

If you live in a warmer climate, plant your crop outdoors around the last expected frost. Space your seeds 2 inches deep and 5 inches apart in rows that are 2 to 3 feet apart. Be sure to water well and thin the plants to 10 inches apart.

Growing

Once it is about 1 foot tall, long, pointed pegs will grow from faded flowers and push 1 to 3 inches into the soil. This is where you will find the peanut. The soil around the plant should be soft enough so that the pegs growing from the plant do not have too much difficulty penetrating the soil. You can help your plant by laying down some light mulch, like grass clippings or straw to prevent the hardening of soil.

1 inch of water a week is perfect for a peanut plant. Since it is a legume, it can supply its own nitrogen. The use of nitrogen-rich fertilizer will encourage foliage instead of fruit, so try to avoid the use of any fertilizer that may contain a lot of nitrogen. Soil that is well-prepared will provide all the nutrients the plants need.

Harvesting

Once the leaves turn yellow and the peanuts’ inner shells have gold looking veins, your crop is ready to harvest. You can check the peanuts periodically by pulling out a few nuts and shelling them. The pegs will become very brittle and the pods will break off if you wait too long to harvest. To harvest, pull the entire plant our of the ground while the soil is moist. Dry the plant in an airy space until the leaves become crumbly. Once the plant is dried, remove the pods. Unshelled peanuts can be stored for up to a year if they are stored in an airtight container.

[via Real Farmacy]

8 Most Common Food Allergies and the Foods to Avoid

Food allergies are common, especially among children, and they range in severity. So if something feels off, it may be more than a mood swing. Perhaps what you are eating is contributing to your low energy levels, persistent stomach pain or a recurring rash. Here are 8 foods to avoid if you think you may have a food allergy.

Any food can be allergenic, depending on the individual. If your body develops antibodies that cannot process certain elements, usually a type of protein of a certain food, then your immune system will react, causing all sorts of uncomfortable symptoms. Even something as harmless as a piece of fruit could be allergenic.

The US Food and Drug Administration lists these 8 ingredients that contribute to some 90 percent of all food allergies. Try eliminating the following top-8 allergenic foods, one at a time, to weed out the culprit. They are foods to avoid if you feel like something you are eating may be causing your body to adversely react. Minimize or avoid the guilty suspect once you uncover it.

1. Milk

The most common among children and infants, milk allergy, is an immune reaction to the milk protein casein. This is different than lactose intolerance, which is when the inability to digest lactose, which is found in milk. Many people have a milk allergy and don’t even realize it, because milk is such a mainstay in most people’s diets and we are often conditioned to look at it as a health food.

2. Eggs

Also a very common ailment, egg allergies are more common children. However, it can continue into adulthood. Those with an egg allergy have antibodies that react to one of the four hen egg proteins inherent in the egg white: ovomucoid, ovalbumin, ovotransferrin and lysozyme. Egg yolk allergies are more common among adults. Children often grow out of their allergy. If only allergic to the egg white or egg yolk exclusively, you may be able to opt for the other. Some people are sensitive to egg in all its forms – raw, easy, or over-easy – while others only exhibit an allergic reaction when an egg is in its raw state.

3. Peanuts

Recently, experimental therapy has allowed children with peanut allergies to eat nuts. This highly-controlled study fed children small amounts of peanut flour to the point that they were able to eat a handful of nuts without trouble. While the results are promising, please don’t try this at home! Peanut allergies affect 1/50 children around the world, mostly in high-income countries. It is the most common cause of fatality due to an allergic reaction. The exact cause of a peanut allergy is unknown and may be connected to prenatal diet.

4. Tree Nuts

Like peanuts, which is a legume, tree nuts too can also incite allergic reactions. Approximately 9 percent of children with a tree nut allergy will grow out of it. Tree nuts include walnuts, almonds, hazelnuts, cashews, pistachios, chestnuts, macadamia nuts and Brazil nuts.

5. Fish

The most common finned fish allergies are salmon, tuna and halibut. The majority of those who are allergic to one kind of fish are often allergic to another one. Some unexpected sources of fish include Caesar salad and dressing, Worcestershire sauce, bouillabaisse, imitation or artificial fish, meatloaf, barbecue sauce, and caponata. More common than a fish allergy, however, is an adverse reaction to fish consumption due to toxins and parasites.

6. Shellfish

Shellfish are often thrown under the “fish” category, but are actually in a realm of their own. The main shellfish allergen is tropomyosin. Ingredients added during processing can also cause adverse reactions. A shellfish allergy can be fatal, so tread carefully.

7. Soy

Soy allergy tends to happen in early childhood. Fifty percent of the time, though, children will outgrow it by age 7. While soy is often painted as a healthy vegan protein, soybeans can be toxic and are heavily processed. They also can cause allergic reactions, especially among children. Sources of soy include edamame, miso, natto, shoyu, soy-based products (yogurt, mock meat, ice cream, milk, sprouts, cheese, and grits), soya, soybean curd, soybean granules, soy sauce, tamari, tempeh, and tofu.

8. Wheat

Also most prevalent among children, wheat allergy often persists into adolescence. Wheat allergy occurs in those who have developed a specific antibody to one or more proteins in wheat, which include albumin, globulin, gliadin, and gluten.

[via Organic Authority]

Best and Worst Nuts for Your Health

Should you go nuts?

Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.

Here's a look at the pros and cons of different nuts, as well as the best and worst products on supermarket shelves today. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

Best nuts for your diet

Almonds, Cashews, Pistachios

All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. "Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.

The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)

Worst nuts for your diet

Macadamia Nuts, Pecans

Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories—200 each—along with the lowest amounts of protein and the highest amounts of fats.

However, they're still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you're practicing proper portion control and not downing handfuls at a time, says Caplan, any kind of raw, plain nut will give you a good dose of healthy fats and nutrients.

Best nuts for your heart

Walnuts

While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.

Best nuts for your brain

Peanuts

Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.

Best nuts for men

Brazil Nuts, Pecans

Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein.

Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.

Best nuts for disease prevention

Almonds

Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.

Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors, from Wasabi & Soy Sauce to Lime 'n Chili.

Best snack packaging for nuts

Choose 100- to 200-calorie packs

Because nuts are so high in calories (and so tasty, to boot!), it's important to practice portion control when eating them as a snack. We love Blue Diamond Almonds 100-calorie snack packs, available in six flavors, including Cinnamon Brown Sugar and Dark Chocolate. Want more variety? Pick up Planters Nutrition Wholesome Nut Mix on-the-go packs, each containing a 200-calorie mix of cashews, almonds, and macadamia nuts.

Worst snack packaging for nuts

Avoid anything in a tub

We're all for buying in bulk to save money and packaging, but it's important not to snack straight from the box (or in this case, the giant tub) when a craving hits. Beer Nuts' "original" formula—peanuts coated with a sweet and salty glaze—aren't a bad choice themselves (170 calories, 14 grams fat, and 2 grams sugar per ounce), but if you're munching on them at a party or during a "long day of game watching," as the company's website suggests, you'll likely be eating more than the recommended serving size. Not to mention, the Party Mix variety also includes M&Ms and sugary yogurt-covered raisins, for an extra calorie boost. A better bet is Beer Nuts' Original Teaser Peanut Sized bags, each containing just half an ounce of nuts.

Best nuts for chocolate lovers

Go for cocoa-dusted almonds

Rather than hiding your nuts under a thick layer of sugary chocolate candy—think Jordan almonds or peanut M&Ms—keep it simple with Emerald's Cocoa Roast Almonds. These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have 150 calories, 13 grams fat, and 1 gram of sugar per ounce.

We'd give you a "worst" nuts for chocolate lovers, but the possibilities are practically endless. Just think of it this way, says Caplan: Anything that's more chocolate than nut really should be considered candy—not as a way to get your daily quota of healthy fats.

Best nuts for your sweet tooth

Try all-natural glazed nuts

Want something sweet and satisfying but without the extra calories and high-fructose corn syrup? Look no further than Sahale Snacks glazed nuts, in flavors like Almonds with Cranberries, Honey, and Sea Salt (160 calories, 11 grams fat, 5 grams protein per ounce) or Cashews with Pomegranate and Vanilla (150 calories, 10 grams fat, 4 grams protein per ounce). They're sweetened with organic cane juice and tapioca syrup, and each contains only 6 grams of sugar per ounce. Just be careful not to eat the whole bag!

Worst nuts for your sweet tooth

Check labels for sugar content

Just because something has nuts in it doesn't make it good for you, says Caplan: "Don't justify eating a Snickers because it's got peanuts in it." Anything coated with or tucked inside layers of sugar, toffee, chocolate, or ice cream isn't going to give you much nutritional benefit, and the calories can quickly add up, she says.

It's not just candy, though: Beware of seemingly healthful varieties, like Planters Sweet 'N Crunchy Peanuts. Although they still have just 140 calories and 8 grams fat per ounce, the second and third ingredients after peanuts are sugar and butter. In fact, one ounce contains 13 grams of sugar (in just a 28-gram serving size). Considering peanuts only have about 2 grams of sugar naturally, that's 11 grams of added sugar in just one handful, out of a recommended 25 for the whole day!

Best nuts for a salt craving

Look for 'lightly salted'

If you don't have high blood pressure or haven't been warned away from salt by your doctor for other reasons, a handful or two of salted nuts a day won't hurt you, says Caplan, who has a private nutrition practice in Vienna, Va.

Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts, almonds, and cashews (45-55 mg sodium), or Wonderful Pistachios Lightly Salted (80 mg). Check ingredient labels, too: Some brands, like Back to Nature Salted Almonds (75 mg sodium), contain less salt than others.

Worst nuts for a salt craving

Steer clear of BBQ or boiled nuts

If you're watching your sodium intake, watch out for hot and spicy or barbecue flavors too. Kar's Nuts Blazin' Hot Peanuts, for example, contain 370 mg of sodium per ounce (along with 160 calories and 14 grams fat)—a whopping 15% of your daily recommended value, in just one handful!

Beware boiled peanuts, as well: This Southern treat is made by soaking fresh, raw peanuts, in their shells, in a salty brine. Sodium amounts will vary based on the exact preparation, but Margaret Holmes Peanut Patch boiled peanuts, for example, contain 390 mg per ounce. 

Best trail mix

Raw nuts, seeds, and dried fruit

Trail mix is available in countless varieties and from countless brands. "Look for trail mix with raw nuts," suggests Caplan. "Or if the nuts are roasted, look for the words 'dry roasted' rather than 'oil roasted.'"

Nuts pair great with fruit, seeds, and perhaps even a little dark chocolate, Caplan adds; just pay attention to the calorie count and serving size. We love Eden Foods' "All Mixed Up" blend (160 calories, 12 grams fat, 8 grams protein per ounce) of organic almonds, pumpkin seeds, and dried tart cherries. If you're more of a granola guy or gal, treat yourself to a quarter cup of Bear Naked's Banana Nut mix (140 calories, 7 grams fat, 3 grams protein) with almonds and walnuts.

Worst trail mix

Save high-calorie mixes for the trail

High-calorie trail mix is fine when you've got a long hike ahead of you, but too often we eat these store-bought blends while sitting at our desks or driving in our cars. Don't make that mistake with Planter's Energy Go-Packs, a 1.5-ounce mix of nuts, semisweet chocolate, oil roasted soynuts, and sesame seeds: With 250 calories and 20 grams of fat a pop, they fall slightly above our healthy snacking guidelines.

Also check labels for sky-high sugar contents: Some trail mixes—especially those with raisins, dried cranberries, and/or candy-covered chocolate pieces—can contain up to 18 grams of sugar per serving.

Best nut butter

Keep ingredients simple

When choosing a nut butter, look for spreads with the fewest ingredients possible: Just nuts (and salt, if you want). Arrowhead Mills Organic Peanut Butter, for example, contains 100% dry-roasted peanuts, and has 190 calories, 17 grams fat, and 8 grams protein per 2 tbsp serving. (We also like their creamy cashew and almond butters, which do contain some natural canola oil.) Keep natural peanut butter in the fridge, advises Caplan, to keep it from going rancid and to prevent oily separation.

Worst nut butter

Skip added oils and sugars

Major brands have eliminated trans fats from their nut butters, but most still contain hydrogenated oils (high in saturated fat) to increase spreadability and prevent separation. Some "natural" product lines swap hydrogenated oils for palm oil, also high in saturated fat. Skippy Natural with Honey, for example, contains 200 calories, 16 grams fat (3.5 grams saturated), and 5 grams sugar per 2-tablespoon serving.

Nutella's creamy chocolate-hazelnut combo is terrific for an occasional treat—but it's hardly part of a "balanced breakfast," as its commercials say. Two tablespoons contain just 200 calories, yes, but 21 grams of sugar. In fact, sugar and palm oil are the product's first ingredients, even before hazelnuts.

Best way to eat nuts

Pair them with a healthy carb

Now you know all about which nuts are good for what—but to get the most health benefits, it's also important to pay attention to how you eat them. "Nuts are a great thing to eat when you're having a carbohydrate like fruit or juice, because it helps slow down digestion and the breakdown of sugar," says Caplan.

A few winning nut-and-carb combos: Sprinkle them on salads, add them to low- or nonfat yogurt, or spread nut butter on slices of apple or pear. On the go? Pick up a 150-calorie pack of Earthbound Farms Dippin' Doubles Apples & Peanut Butter (11 grams fat, 5 grams protein).

Best nuts overall

A mixed bag!

So which is the healthiest nut overall? A 2004 review in the Harvard Medical School Family Health Guide tackled this tough question. Luckily, they concluded, we don't have to pick just one. Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants.

[via Health Magazine]