Category: Vegetables

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Recipes Vegetables

I Just Discovered Melting Potatoes And I’m Officially Serving Them With Everything

Melting Potatoes

Most of you have potatoes in your pantry all the time, as they are incredibly tasty and versatile, and can show up in different recipes served for your breakfast, lunch, and even the late afternoon snack.

However, if you thought you have already tried every single potato dish out there, we have some great news- there is a relatively new potato recipe that will fascinate you!

The recipe has been described as “creamy caramelized coins that melt in your mouth”, and it consists of thick potato slices roasted with butter and chicken stock.

This root vegetable is a staple food in many households, and there is a reason for it. Their consumption boosts the immune system, lowers blood pressure and cholesterol levels, maintains fluid balance, improves digestion and heart health, and protects the skin.

One potato, about the size of your fist, has only 110 calories.

Potatoes are rich in nutrients, such as B6, zinc, pantothenic acid, vitamin E, vitamin C, phosphorus, potassium, and choline,  and are highly filling, so they can help you prevent food cravings and lose weight.

Additionally, potatoes are high in antioxidants that lower the risk of chronic diseases and prevent free radical damage, such as flavonoids, carotenoids, and phenolic acids.

Yet, their benefits vary depending on the way they have been cooked. To get the most out of potatoes, you should prefer them roasted, mashed, jacked or in a salad, and avoid frying them.

Moreover, choose healthy additives and toppings, such as olive oil, beans, tuna, and fresh herbs.

Now, let’s share the recipe so many people fell in love with:

Melting Potatoes

Ingredients:

    • 2 pounds Yukon Gold potatoes, peeled and sliced 1-inch thick
    • 4 tablespoons unsalted butter, melted
    • 2 teaspoons chopped fresh rosemary or fresh thyme leaves
    • 1 teaspoon freshly ground black pepper
    • 1 cup chicken or vegetable broth
    • 2 cloves garlic, smashed
    • 1 teaspoon kosher salt
    • 1 tsp black pepper

Directions:

Preheat the oven to 500°F with the rack in the upper third.

Toss potatoes with butter, salt and pepper, and thyme or rosemary.

Transfer them to a 9 x 13-inch metal baking dish, arranging the slices in a single layer, and bake for 15 minutes.

Flip them, and bake for another 15 minutes.

When done, take it out of the oven, add the vegetable or chicken broth, and the garlic cloves.

Return the pan in the oven for about 15 minutes.

Then, place the potato slices in a serving platter, and pour the remaining liquid from the pan over the top.

Serve them warm.

Enjoy the delicious creamy, caramelized, melting potatoes!

Sources:
www.realsimple.com

Categories
Health Vegetables

Eat More Beets and Boost Recovery, Fight Inflammation, Support Liver Detox And Help Lower Blood Pressure

Beets are probably not your favorite veggie, maybe because your mother insisted on you eating it when you were young. Well, you might hate me for this, but she had a good reason for it.

In fact, she had numerous good reasons for it!

Beets are packed with countless important nutrients and offer a myriad of health benefits. They can be used in so many ways in the kitchen, as their earthy taste when raw, sweet when roasted, and tart when fermented, goes great in salads, soups, juices, smoothies, pickles, noodles, and desserts.

Apart from being delicious and versatile, beets boost health too!

First of all, they are abundant in nutrients, rich in fiber and water, and low in calories. They are rich in manganese, potassium, folate, and vitamins C, A, and K.

Namely, 3.5-ounce (100-gram) serving of cooked beetroot contains:

  • Calories: 44
  • Protein: 1.7 grams
  • Fat: 0.2 grams
  • Fiber: 2 grams
  • Vitamin C: 6% of the RDI
  • Folate: 20% of the RDI
  • Vitamin B6: 3% of the RDI
  • Magnesium: 6% of the RDI
  • Potassium: 9% of the RDI
  • Phosphorus: 4% of the RDI
  • Manganese: 16% of the RDI
  • Iron: 4% of the RDI

Note that beet leaves are higher in vitamins and minerals than their root. Beet greens are richer in iron than spinach, and contain protein, zinc, magnesium, potassium, B6, copper, fiber, phosphorus, and manganese.

These beneficial vegetables are a unique source of phytonutrients called betalains. Two of them, betanin and vulgaxanthin, offer potent antioxidant, anti-inflammatory, and detoxification support.

Here are some of the health benefits of beets:

  • Beet juice has been found to improve heart health, as it boosts muscle capacity in people diagnosed with heart failure and poor reduced ability to exercise
  • Beets are high in fiber, which lowers the risk of diseases like diabetes, heart disease, and colon cancer, and improves digestive health
  • Beets strengthen immunity since they contain high amounts of zinc, copper, and vitamins A and C
  • Betaine in beets detoxifies the liver and even reverses a fatty liver
  • Beets contain naturally occurring nitrates that turn into nitric oxide, that dilates and relaxes blood vessels. This boosts blood flow and lowers blood pressure
  • Beets contain betalains, that offer potent anti-inflammatory properties, and researchers have found that they soothe pain and discomfort in the case of osteoarthritis and boos the function of the joints
  • Lutein and zeaxanthin in beets positively affect eye health
  • Beet juice boosts stamina and improves athletic performance as a result of the high nitric oxide conversion
  • The improved blood flow caused by nitric oxide, in turn, improves the function of the brain
  • A study done on human cells found that beetroot extract reduced the growth of both breast and prostate cancer cells
  • Beets can boost your libido, due to the mineral boron they contain, which plays a role in sex hormone production, and the dietary nitrates that improve blood flow

When buying beets, choose form, medium-sized beets, and avoid the wrinkles and soft ones. If you buy beets with leaves, trim the leaves two inches from the root, and store them in a container or a storage bag for up to four days.

You can keep beets in the fridge for up to three weeks, in a food storage bag or in one of its drawers.

Note that beets are high in sugar, so avoid them in excessive amounts in case you are a diabetic, and due to the high oxalate content, you should limit their consumption if you have gout, bladder or kidney stones.

Sources:
www.healthline.com
foodrevolution.org
www.whfoods.com

Categories
Health Tips Vegetables

Some People Are ‘Genetically Wired’ To Avoid Some Vegetables

You surely remember the hatred you felt when you were a child and your mother put vegetables on your plate..well, at least I do. I don’t know why, but most children seem to detest veggies and fruits when small.

My biggest wish back then was to be left alone, so I can eat chocolates only.

Vegetables, together with fruits, are the best sources of powerful nutrients, vitamins, and minerals, which are essential for the normal growth and development of our body.

They are our most potent weapons against ailments and diseases. Therefore, as we grow up, we realize that our health is our responsibility, and they become a regular part of our diets.

Yet, this is not always the case, as researchers have found that some people are ‘genetically wired’ to dislike some vegetables, with those who have two copies of a particular taste gene affected.

According to preliminary research to be presented at the American Heart Association’s Scientific Sessions 2019 — November 16-18 in Philadelphia, a specific gene makes certain compounds taste bitter, which may make it harder for some people to add heart-healthy vegetables to their diet.

This excess gene provides a ‘ruin-your-day’ level of bitterness to foods like broccoli and sprouts, and it also makes the taste of coffee, dark chocolate, and beer unpleasant.

Let’s clarify things now

We all inherit two copies of a taste gene called TAS2R38, which allows us to taste bitterness by encoding for a protein in the taste receptors on the tongue.

Yet, there are more varieties of this gene, and people who inherit two copies of a variant called PAV are often referred to as ‘super-tasters’, as they find certain foods exceptionally bitter.

On the other hand, people who inherit two copies of a variant called AVI are not sensitive to bitter tastes at all, while those with one copy of AVI and one of PAV perceive bitter tastes slightly.

The study involved 175 people, and the findings suggest that individuals with two copies of the PAV variation of the gene ate small amounts of leafy green vegetables.

According to Jennifer L. Smith, Ph.D., R.N., study author and a postdoctoral fellow in cardiovascular science at the University of Kentucky School of Medicine in Lexington, this might be the reason why some people cannot have the recommended five-a-day of fresh fruit and veg.

She concluded:

“Your genetics affect the way you taste, and taste is an important factor in food choice. You have to consider how things taste if you really want your patient to follow nutrition guidelines.”

Smith added:

“We thought they might take in more sugar and salt as flavor enhancers to offset the bitter taste of other foods, but that wasn’t the case. Down the road, we hope we can use genetic information to figure out which vegetables people may be better able to accept and to find out which spices appeal to supertasters so we can make it easier for them to eat more vegetables.”

Tonia Reinhard, a senior lecturer at Wayne State University in Detroit and course director for clinical nutrition at the university’s school of medicine, found it intriguing that the University of Kentucky researchers identified genetic regions that relate to taste that can affect food choices and potentially result in the development of certain chronic diseases.

She stated:

“Since fruits and vegetables contain numerous phytonutrients and essential nutrients that can reduce inflammation and oxidative damage — two key damaging processes linked to cardiovascular disease, cancer, diabetes, and other chronic diseases — anything that affects dietary intake of these foods can possibly influence disease development.”

Moreover, she reminded people that human taste perception is a complex process that is influenced by numerous variables.

“It is useful for individuals to try to understand their own preferences and when unhealthful, use their cognitive function to override some of those.”

Sources:
www.unilad.co.uk
newsroom.heart.org
www.healthline.com

Categories
Health Recipes Vegetables

Eat More Purple Sweet Potatoes: They Protect The Brain, Liver And More

Purple Sweet Potatoes

Purple sweet potatoes are abundant in numerous nutrients and their consumption boosts health in various ways. They are rich in antioxidants that support heart health, improve digestion, liver health, and cognitive function.

This colorful root vegetable (Ipomoea batatas L cultivar Ayamurasaki) gets its distinct color from compounds known as anthocyanins, that have potent anti-inflammatory and antioxidant properties.

The origin of purple sweet potato traces back to South America, but since it is such a robust farming crop, its production has spanned the world, including Africa and China. Over time, different types have been developed including the Okinawan, Japanese, Taiwanese, and Stokes varieties.

Sweet potatoes with purple flesh are members of the same family as regular sweet potatoes, but they are richer in antioxidants.

Researchers have found that sweet potatoes have a low glycemic index, so they are easily digested. Due to the abundance of minerals, antioxidants, and nutrients, sweet purple potatoes are considered a functional food.

Purple sweet potatoes have 2.5 times more antioxidants (anthocyanins) than their orange-fleshed counterparts. Also, they have more antioxidants than red cabbage, blueberries, elderberries, or grape skins. Anthocyanins in purple sweet potato have higher levels of activity than ascorbic acid (vitamin C).

A medium, 7-inch-long skinless Okinawan potato has 251 calories and 61 grams of carbohydrates, 6 grams of heart-healthy dietary fiber, and no fat or cholesterol.

These veggies are an excellent source of vitamin A. A medium potato serving yields 1,643 retinol activity equivalents – retinol being a form of vitamin A used in measuring vitamin amounts.

They also contribute 812 milligrams of potassium toward the 4,700-milligram-per-day adequate intake and 58 milligrams of calcium toward the 1,000-milligram-per-day recommendation.

Maggie Moon, M.S., R.D., author of The MIND Diet, says that a purple sweet potato looks a lot like the everyday orange sweet potato from the outside, but has darker skin and is purple on the inside.

Anthocyanins are one of the thousands of polyphenols found in plant foods, and they are the same plant compounds that give blueberries, pomegranates, and purple carrots their rich color.

She adds:

“While there’s plenty of fiber and vitamin C in purple potatoes, the unique nutritional feature is what makes it purple-anthocyanins. That’s something orange sweet potatoes don’t have. While both beta-carotene and anthocyanins are great, you’re probably not eating a ton of blue and purple foods on the regular. So swapping in purple potatoes is a great way to up your anthocyanin intake. “

Yet, purple sweet potatoes are slightly less sweet, than orange potatoes, so they work really well in savory dishes.

Here are some of their health benefits:

Boost Cognitive Function

The consumption of purple sweet potatoes positively affects brain activity.

Studies have discovered that anthocyanins from purple-fleshed sweet potatoes fight inflammation that affects cognitive performance, and these potatoes can enhance memory function and positively affect the brain.

In one trial involving rats, researchers found that anthocyanins from purple sweet potatoes protected the brain, and helped it recover after a stroke by increasing certain proteins that repair damaged brain tissue.

Lower Blood Pressure

Purple sweet potatoes are excellent in the case of hypertension. A study involving adults with high blood pressure found that compounds in purple sweet potatoes lower blood pressure.

Participants consumed 250 ml of purple sweet potato juice daily for 4 weeks, and findings indicate that this juice drastically lowered their blood pressure.

Improve Digestive Health

Purple sweet potato juice or baked purple sweet potato improve digestion.

According to a 2016 study, the nutritional content of purple sweet potatoes improves the gut’s microbiota. Anthocyanins boost the number of beneficial probiotics and support healthy digestion.

After ingesting purple sweet potato, researchers noted a higher concentration of Bifidobacterium and Lactobacillus probiotics. Purple sweet potato has prebiotic qualities that act as “food” for healthy gut bacteria (probiotics).

Therefore, the consumption of purple sweet potatoes helps in the case of chronic or acute digestive conditions. The journal Digestive Diseases and Sciences listed the sweet potato among the foods that don’t provoke symptoms of digestive conditions like gastroparesis (delayed gastric emptying).

Help With Diabetes

Purple sweet potato can help manage diabetes symptoms as its flavonoids can help lower blood glucose levels.

One study involving diabetic rats showed the consumption of purple sweet potato extracts reduced blood fat levels and blood glucose levels.

Help Prevent Gout

Purple sweet potatoes lower uric acid levels and thus are beneficial in the treatment of gout.

According to the journal Food & Function, anthocyanins in purple sweet potato lower uric acid. The study involved mice and showed that purple sweet potato extracts significantly inhibited enzymes that affect uric acid levels, so researchers concluded that purple sweet potato can be used as a functional food in anti-hyperuricemia remedies.

Improve Liver Health

Purple sweet potatoes contain compounds that support the function of the liver and prevent liver damage.

The journal Food and Chemical Toxicology reported that extracts from purple sweet potato reduce tissue scarring on the liver, and lower liver inflammation. Additionally, anthocyanins improve the symptoms of liver fibrosis.

A small study involving healthy men suggests that consuming purple sweet potato leaves for a week increased the levels of antioxidants and inhibited the release of pro-inflammatory cytokines.

Anticancer Properties

This functional vegetable is high in antioxidants that can help prevent the development and spread of cancer cells.

A laboratory trial found that purple sweet potato anthocyanins can prevent colorectal cancer by killing off malignant cells.

According to a study published in the journal Oncology Reports, purple sweet potato can help improve the adverse effects of treatment for bladder cancer.

Cancer is a complex disease, and experts have still not found a cure, but it is confirmed that incorporating antioxidant-rich foods in your diet can lower the risk of certain cancers.

Slow Down the Aging Process

The high antioxidant content of sweet potatoes can delay aging.

One study involving mice found that anthocyanins killed off free radicals in the body. Mice fed with purple sweet potato extracts aged less than the control group.

Help Weight Loss

These potatoes help the weight loss process in two ways. The high fiber content creates a feeling of fullness, while anthocyanins can help prevent fat accumulation.

One study on mice showed that supplements containing purple sweet potato helped to prevent weight gain and fat accumulation, and they also improved liver and kidney function and lowered the risk of obesity complications.

Purple sweet potatoes can be easily incorporated into your daily diet.

Yet, some studies have shown that steaming can lower their antioxidant content by up to half, so baking is the best way to retain the high levels of anthocyanins.

One of the easiest ways to boost your intake of purple sweet potatoes is to bake them and spread a healthy and tasty topping. You can also add boiled or steamed purple sweet potatoes to your meals, to add fiber, nutrients, and color.

Purple Sweet Potatoes Recipes

Baked purple sweet potato recipe

Instructions:

Wash the sweet potato well and dry it with the skin still on. Then, make slits in it, leaving about a ¼ inch (0.5 cm) at the base. Place it on a baking sheet, and brush extra virgin olive oil or melted coconut oil over it.

Season, and place it in an oven at 400 °F (200 °C) to bake for 35-40 minutes. Drizzle more oil over the top and bake for 5 more minutes. Next, remove it from the over, and serve it with a salad or quinoa.

Mashed purple sweet potato recipe

Peel 3 purple sweet potatoes, chop them into chunks or wedges, and boil them until they are soft. Next, put them in a pan, add a tablespoon of butter or extra virgin olive oil, a little milk or water, and mash until creamy. Season to taste.

Purple sweet potato soup recipe

In a large pot, gently fry a chopped onion and 3 crushed garlic cloves until softened. Add 4 medium chopped purple sweet potatoes and 4 cups of chicken broth, salt, and pepper, and put the soup in the blender. Whizz until smooth, and if you like, you can add more broth to adjust the consistency.

Sprinkle with chopped herbs.

Serve in bowls with a spoon of crème fraîche.

Purple sweet potato pancakes

Ingredients:

  • 1 egg yolk
  • 1 egg white
  • 1 cups whole milk
  • 2 tablespoons butter, melted, plus 1 teaspoon solid for coating pan
  • 2/3 cup cooked purple sweet potato mash
  • 1 cup +1 Tablespoon flour
  • ¼ cup granulated sugar
  • 3/4 teaspoon baking powder
  • ¼ teaspoon salt
  • Maple syrup for topping

Instructions

Mix the egg yolk, milk and 2 tablespoons of melted butter in a large bowl. In a separate bowl, whisk together the sugar, salt, flour, and baking powder.

Next, gently mix the dry ingredients into the wet, and add the sweet potato mash.

In a stand mixer, whip the egg whites until stiff peaks form, and then add them to the rest of the batter.

Over medium heat, melt the remaining 1 teaspoon of butter in a frying pan. When it is hot enough, pour out a ¼ cup worth of pancake batter, and cook for about a minute, until bubbles begin to appear.

Flip the pancake and bake another 1 1/2 minute. Serve immediately with maple syrup.

Mashed Purple Sweet Potatoes with Smokey Glazed Carrots

Ingredients:

For the potatoes

  • 3 medium purple sweet potatoes
  • 1 tbsp butter
  • unsweetened plant milk of your choice
  • salt, pepper

For the carrots

  • 6-8 carrots
  • 2 tbsp apple cider vinegar
  • 1 tbsp water
  • 1 tsp liquid smoke
  • 1 tsp garlic powder
  • 1 tbsp maple syrup
  • 1 tbsp soy sauce
  • dash of hot sauce
  • salt, pepper

For serving

  • 1 tsp rose pepper
  • 1 tbsp tahini
  • 1 lemon, juiced

Instructions:

Peel the purple sweet potatoes and cut them into large pieces. Add a little water to a saucepan, bring to boil, and add the sweet potatoes in a steamer basket. Cover and steam for 15-20 minutes or until tender.

Drain the potatoes, return them to the saucepan, and add butter. Mash with a potato masher, add milk to make it creamy, and season with salt and pepper.

In a smaller bowl, whisk together vinegar, maple syrup, soy sauce, water, liquid smoke, garlic powder, hot sauce, salt, and pepper.

Peel the carrots, and add them to a medium skillet with enough water to cover. Cook them for 5 minutes, drain them, and return them to the skillet. Add the vinegar mixture and cook for about 5 minutes on medium-high heat, until the glaze gets thick and coats the carrots.

Whisk together lemon juice and tahini for the tahini drizzle.

To serve, add a scoop of mashed purple sweet potatoes to a place, top with carrots, drizzle with tahini and sprinkle with rose pepper.

Purple Sweet Potato Grits

Ingredients

  • 2 medium purple sweet potatoes 3 to 4 cups, peeled and grated
  • 4 cups water
  • 1 teaspoon salt
  • 1 cup white stone-ground grits
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground ginger
  • Dash of ground nutmeg

Instructions:

Boil the water with the salt in a large saucepan. Add the grits slowly, whisking constantly while adding. Stir in the sweet potatoes, and cover the saucepan and lower the heat to low.

Simmer for about 40-50 minutes, and stir until the grits are thick and creamy, and the potatoes have “melted” into them. Add ginger, nutmeg, and cinnamon.

Purple Sweet Potato Smoothie 

Ingredients

  • 3/4 c roasted purple sweet potato
  • 1 cup plain Greek yogurt, unsweetened
  • ½ cup frozen raspberries
  • 1 cup almond milk, unsweetened
  • Juice of ½ lemon
  • Vanilla extract
  • Sweetener of choice

Instructions:

Blend all the listed ingredients, but layer them into the blender. Add the easiest first, and gradually add, with the hardest to blend on top: almond milk, yogurt, lemon juice, vanilla extract, raspberries, sweet potato.

Add a natural sweetener to sweeten the smoothie, blend once more, and enjoy!

Purple Sweet Potato Muffins 

Ingredients

For the Sweet Potato Puree:

  • 2 Large Purple Sweet Potatoes, cleaned and peeled
  • 1-2 Tablespoons Non-Dairy Milk, optional

For the Muffin Batter: 

  • 1 ¾ Cups All-Purpose Flour
  • 1 Cup Sugar
  • 1 Tsp Pure Vanilla Extract
  • 1 Cup Sweet Potato Puree
  • 1 Tablespoon Baking Powder
  • ½ Cup Unsweetened Almond Milk
  • 2 Tablespoons Maple Syrup
  •  1 Tsp Cinnamon
  • ¼ Tsp Salt
  • ½ Cup Vegetable Oil

Instructions

Make the sweet potato puree. Dice the peeled sweet potatoes into medium size pieces, add them to a large saucepan and cover with water. Boil, lower the heat to a steady simmer, and cook for about 20 minutes until they are tender.

Drain the potatoes, transfer them to a food processor, and puree until they are smooth. If you cannot get a smooth texture, add in a few tablespoons of non-dairy milk. Measure out one cup of pureed potatoes and set it aside. Let the puree cool to room temperature.

Muffins:

Heat the oven to 400 degrees F, and mix the flour, baking powder, salt, cinnamon, and sugar in a large bowl. Set it aside.

In a medium bowl, whisk together the sweet potato puree, oil, milk, maple syrup, and vanilla.

Next, add the wet ingredients to the dry ingredients, combine, and transfer the batter to a muffins pan lined with paper liners. Fill the liners 2/3 full, and bake for 18-20 minutes, or until a toothpick inserted comes out clean. Transfer the muffins to a cooling rack.

Enjoy!

Sources:
www.healthyandnaturalworld.com
selfhacked.com
www.livestrong.com

Categories
Health Vegetables

Celery: Reduces Inflammation and Improves Joint Health

Celery is a healthy vegetable, rich in minerals and vitamins that improve health in numerous ways. Megan Ware, a registered dietician nutritionist in Orlando, Florida, explains that since celery is mostly made of water, (almost 95 percent),” it is not particularly high in any vitamin or mineral.”

Yet, it is a rich source of vitamin K, with one cup containing about 30 percent of the recommended daily intake. This crunchy veggie will also satisfy your need for folate, potassium, fiber, and molybdenum.

Celery also contains good amounts of vitamin C, vitamin A, and some B vitamins. Its seeds are a natural diuretic, and it is naturally low in calories, carbohydrates, fat, and cholesterol.

Apart from the well-known antioxidants like apigenin, luteolin, vitamin C and flavonoids, scientists have identified over a dozen other types of antioxidant nutrients, including dihydrostilbenoids like lunularin, as well as furanocoumarins like bergapten and psoralen.

The antioxidant support we obtain from celery is largely due to its phenolic nutrients which have been found to protect us against unwanted oxidative damage to our cells, blood vessels, and organ systems.

There are endless options to incorporate it into your daily diet, and we are here to give you several reasons why you should do it:

1. It fights inflammation

Celery is a natural anti-inflammatory, due to luteolin, a phytochemical that has numerous health benefits. It effectively fights inflammation in many parts of the body, including the brain.

2. It improves joint health

The powerful anti-inflammatory properties of celery are of great help in the treatment of inflammatory conditions like gout and arthritis.

3. It helps digestion

Celery is high in fiber and water, which ensure the smooth function of the digestive system.

4. It lowers cholesterol

This vegetable contains phthalides which stimulate the production of bile acids, that lower LDL cholesterol in the blood.

5. It provides cancer protection

Studies have shown that celery contains multiple cancer-fighting compounds. Phthalides and polyacetylenes detoxify cancer cells in the body and thus help to prevent several cancer types, including ovarian cancer.

6. It manages blood pressure

The high potassium content of celery manages blood pressure. Additionally, the phthalides also help to relax the muscles surrounding the arteries, helping the blood vessels to dilate, and thus lowering blood pressure.

7. It treats bladder infections

Celery is a powerful natural diuretic, and it flushes gallstones and bacteria out of the body. In this way, celery treats bladder infections, reduces inflammation, and helps digestion.

8. It helps weight loss

When trying to lose excess weight, celery is the ideal snack, as it is packed with fiber which will prevent overeating, and contains very few calories.

9. It relieves stress

Celery is high in magnesium, a powerful mineral, known to naturally calm the nervous system. Therefore, it will relieve stress and anxiety, and help you sleep better.

10. It treats bad breath

Bad breath is caused by bacteria in the oral cavity. Therefore, chewing a stalk of celery will freshen up the breath and dislodge any food stuck between the teeth.

Sources:
www.davidwolfe.com
www.livescience.com
www.whfoods.com

Categories
Vegetables

Eat More Beets To Boost Recovery, Fight Inflammation, Support Liver Detox And Help Lower Blood Pressure

Regardless of your feelings toward beets, this vegetable is one of the healthiest ways to boost overall health.

Beets or beetroots, as they are often called, are members of the Chenopodiaceae family, and represent one of the varieties of the Beta vulgaris species. They are often used as a natural coloring agent and added to salads, soups, and pickles.

Although beets are available throughout the year and can be eaten every day, they are still considered seasonal vegetables.

They have a versatile flavor, and earthy taste when raw, tart when fermented, and sweet when roasted. They are full of nutrients and are beneficial for our heart and brain health, blood pressure, and athletic performance.

Beets are rich in vitamin C, folate, manganese, and potassium, and low in calories. They are rich in fiber and water, as well as vitamins A and K.

Here are some of the health benefits of beets:

  • Being high in fiber, beets help digestion and lower the risk of diabetes, colon cancer, and heart disease
  • The extract of beetroot has been scientifically confirmed to reduce the growth of both breast and prostate cancer cells
  • Beets lower blood pressure, as they contain naturally occurring nitrates which convert to nitric oxide, that dilates and relaxes blood vessels, and thus improves blood flow
  • Beets have potent anti-inflammatory properties due to a pigment they contain, betalain, and thus lowers pain and discomfort due to osteoarthritis
  • Nitric oxide helps to dilate and relax blood vessels and thus boosts blood flow to the brain
  • Betaines in beets detoxify the liver and reverse a fatty liver
  • Beet juice has been found to boost athletic performance due to its high nitric oxide conversion
  • Beet juice has been shown to increase muscle capacity, and help patients diagnosed with heart failure.

Yet, note that this vegetable is rich in oxalates which can cause accumulation of uric in the body which could lead to gout, as well as bladder and kidney stones. Beets are also abundant in sugar, so diabetics should avoid it.

When purchasing beets, choose the small to medium-sized beets, firm to touch. Avoid the wrinkled, soft, or shriveled ones.

If they have leaves, trim them about two inches from the root, and store the leaves in a separate container or storage bag for up to 3-4 days. They are highly nutritious and are rich in iron, B6, copper, fiber, phosphorus, potassium, protein, zinc, magnesium, and manganese.

Store the beets in the fridge, up to three weeks.

By adding beets to your diet, you will improve your overall health in various ways.

Therefore, here are some tasty ways to increase their intake:

  • Beetroot juice: Fresh beetroot juice is the most nutritious option since store-bought juice can be rich in added sugars and may only contain a small amount of beets.
  • Beetroot leaves: You can cook beet greens just like spinach.
  • Beetroot salad: Add grated beets to coleslaw.
  • Beetroot dip: Blend beets with Greek yogurt and you will get a delicious and healthy dip.

Sources:
www.healthline.com
www.organicfacts.net

Categories
Fruits Health Tips Vegetables

25 High Protein Foods That Make You Lose Weight Faster

Protein is the single most important nutrient for weight loss and a well-shaped body. It has countless health benefits, and it is a well-known catalyst for weight loss.  Being a building block of muscles, it accelerates metabolism, changes several weight-regulating hormones, and suppresses appetite.

In a combination with regular exercise, protein can help you reach even the most challenging weight loss goals.

Therefore, here are the best 25 high-protein foods you can consume to lose weight:

•    Boiled potatoes are full of nutrients and protein

•    Dried apricots are excellent sources of protein and fiber, so they boost weight loss

•    Beans and legumes are rich in protein and fiber and create a feeling of fullness

•    Nuts are rich in protein, fiber, and healthy fats

•    Oatmeal is rich in protein and soluble fibers

•    Chilli peppers are full of protein and capsaicin, an active ingredient that reduces body weight, total body fat percentage, and abdominal fat 

•    Broccoli is nutrient-dense and calorie-low food, and a stalk contains 4gr of protein

•    Cruciferous vegetables are rich in protein, and fiber

•    Avocados are packed with protein and fats and low in sugars, so they are a real superfood

•    Chia seeds are full of fiber, protein, and omega-3 and omega-6 fatty acids

•    Eggs are among the richest protein sources, they are nutritious, and promote weight loss and satiety

•    Seaweed is rich in protein is one of the best dietary ways to prevent weight gain due to thyroid disorders, since it is high in iodine

•    Yogurt is abundant in iodine and probiotics that help digestion and improve gut health

•    Fatty fish are full of high-quality protein and omega-3s

•    All fruits help the process of weight loss, but raisins, guava, dates, and prunes are the highest in protein

•    Grapefruits are rich in protein and important nutrients that help weight loss

•    Coconut contains high amounts of protein and a whopping amount of dietary fiber

•    Cranberries are rich in protein and in a substance called ursolic acid, which reduces diet-induced obesity, glucose intolerance, and fatty liver disease

•    Grape nuts are abundant in fiber, whole grains, minerals, and protein

•    Leafy greens are full of protein and fiber, as well as vitamins, minerals, and antioxidants, and low in calories

•    Cottage cheese is high in calcium that helps the fat burning process and a rich source of protein

•    Mushrooms contain decent amounts of protein and regulate blood sugar levels

•    Quinoa is extremely rich in protein and essential amino acids, so it is one of the best weight loss foods

•    Cucumbers are rich in protein, low in calories, and full of water, which is excellent for weight loss

•    Lean beef is a great source of nutrients and protein

Even though researchers haven’t found the ideal formula, according to experts, one needs to factor the body weight and activity level to evaluate the amount of protein needed daily.

Yet, a good baseline for individuals who exercise at a moderate level is between one-half and three-quarters of a gram of protein per pound of bodyweight. Yet, if one tends to lose weight, it would be beneficial to increase the amount of protein—between 90 and 150 grams daily—in order not to lose muscle mass.

Moreover, the body uses protein most effectively when it is taken at regular intervals, so you should divide the daily intake into four equal amounts for breakfast, lunch, a snack and dinner.

Also, if you exercise vigorously, do not forget to take another 50 grams of protein at night, before going to sleep, to support the overnight muscle repair process.

Sources:
medicalxpress.com
www.healthline.com
www.powerofpositivity.com

Categories
Health Tips Vegetables

Scientists Explain What Happens To Your Body When You Eat Brussels Sprouts Every Day

Brussels sprouts belong to the Brassicaceae vegetable family. They are close relatives to mustard greens, kale and cauliflower. The cruciferous vegetables look like tiny cabbages, and we usually eat them as a side dish. If you are trying to improve your diet, make sure you add Brussels sprouts to your menu

The veggie is rich in fiber, antioxidants, omega-3 fats, vitamin K and C, and many other nutrients. These help in the prevention and treatment of constipation, diabetes, heart disease, and even cancer.

9 reasons to eat Brussels Sprouts regularly

1. Nutrients

Brussels sprouts have a few calories and a lot of fiber, vitamins and minerals. Vitamin K is important for your bones and blood clotting. Vitamin C improves the absorption of iron and boosts your immunity. It’s also helps in repairing tissue damage. Fiber is essential for your digestion. Brussels sprouts also contain potassium, thiamine, phosphorous, vitamin B6, iron, and magnesium.

2. Easy to add to your menu

Brussels sprouts work well when combined with most savory dishes. You can eat them baked, sautéed, roasted, or boiled. Don’t have an idea? Just sprinkle some pepper and salt, drizzle some olive oil and roast them. You can add the vegetable to your stir fried dishes, pasta and frittatas.

3. Vitamin C

A 78-gram cooked serving of this vegetable will give you 81% of your recommended daily intake of vitamin C. This vitamin is important for tissue repair, and promotes the production of protein. It has an important role in the immune response.

A review based on 11,000 participants found that vitamin C minimizes the symptoms of common cold and improves the absorption of non-heme iron. It’s iron from plant foods that can’t be easily absorbed in the body.

By taking 100mg of vitamin C with your meals you can improve the absorption of iron by 67 percent.

4. Inflammation

Inflammation is your body’s way of saying that you have a problem. Chronic inflammation causes cancer, heart disease and diabetes. Research has shown that Brussels sprouts have strong anti-inflammatory effect.

Another study confirmed the link between Brussels sprouts and lower number of inflammatory markers in blood. Antioxidants in this vegetable neutralize free radicals.

Kaempferol is a top antioxidant found in Brussels sprouts. It has strong anti-inflammatory effect

5. ALA Omega-3 fatty acids

Do you eat enough fish? If your answer is no, you should be aware of the fact that you don’t take enough omega-3 fats. Plant foods have alpha-linoleic acid, and the body uses it less thank other fats.

That’s why you need to take more of ALA omega-3 fats, and Brussels sprouts are an excellent source. A 78-gram serving provides 135 mg of ALA. These fats reduce blood triglycerides, slow down cognitive decline, reduce insulin resistance and lower inflammation.

This serving gives men 8.5 of the RDA of omega-3 fats, and women get 13 percent.

6. Healthy blood sugar level

Brussels sprouts normalize blood sugar and reduces the risk of diabetes. Fiber regulates blood sugar by slowly moving undigested and slowing down the absorption of sugar. Alpha-lipoic acid in Brussels sprouts is an antioxidant with great effect on insulin and blood sugar.

7. Vitamin K

A 78-gram serving gives you 137 percent of the recommended daily intake of vitamin K. This vitamin takes part in coagulation and promotes bone growth. It protects against osteoporosis and strengthens bones. Research has shown that it lowers the risk of bone fracture in postmenopausal women.

If you take blood-thinning drugs, lower your intake of vitamin K.

8. Fiber

A 78-gram serving of Brussels sprouts offers 2 grams of fiber and provides about eight percent of the RDA of fiber.

Dietary fiber relieves constipation, boosts stool consistency, and softens stool. It also enhances intestinal health.

Men need 38 grams of fiber, and women need 25 grams.

9. Antioxidants

Antioxidants reduce oxidative stress and lower the risk of chronic disease.

For the needs of a study, participants ate 300 grams of Brussels sprouts. This reduced their damage caused by oxidative stress by 28 percent. Kaempferol is a strong antioxidant with great potential.

Test-tube studies have shown that antioxidants inhibit cancer cell growth, strengthen heart and reduce inflammation.

Final words

Brussels sprouts are incredibly healthy and powerful. Add these to your menu to improve your overall health. Find the best way to prepare your vegetables, and enjoy their beneficial effect.

Sources:
alternativemedicine.co
www.powerofpositivity.com

Categories
Recipes Vegetables

How To Make Sour Cream Cucumber Salad

Sour Cream Cucumber Salad

What’s your favorite summer dish? We all have something that keeps us going in hot summer days. For some of us, it’s just plain water. Others opt for fresh salads. Do you like cucumbers?

Cucumbers are 96% water, and we suggest that you try this incredibly delicious recipe.

But first, let’s go through the benefits provided by cucumbers:

– Cucumbers are packed with vitamin K, C, magnesium, and potassium. Antioxidants in cucumbers prevent free radical damage and lower the risk of developing cancer, heart disease, lung disease and autoimmune disease.

– You should eat cucumbers more often as they are low in calories and boost metabolism.

– Proper hydration optimizes your body functions and reduces the strain on your blood vessels and nervous system.

– Antioxidants prevent complications in diabetics.

– Researchers have found that cucumbers enhance digestion.

Sour cream cucumber salad

This is probably the most nutritious summer dish. You can combine it with everything. Even the pickiest eater will love it. We have also included vegan and “healthier versions.

Sour Cream Cucumber Salad

Ingredients:

  • ½ cup sour cream
  • 3 tbsp apple cider vinegar
  • ½ tbsp honey
  • pepper to taste
  • 4 medium-sized cucumbers, peeled and sliced
  • 1 small sweet onion, sliced and separated into rings

Combine your sour cream, apple cider vinegar, honey and pepper in a big bowl. Add in your veggies, and toss. Let the salad “rest” in your fridge for 4 hours.

Herb version

If you like herbs, feel free to add dill to your salad. All you need is a quarter cup of fresh dill. Add it to the dressing.

Vegan recipe

If you are a vegan, substitute your sour cream with cashews.

Soak 1 ½ cup of cashews overnight. Next morning, blend your drained cashews with 2 tablespoons of freshly squeezed lemon juice, 2 teaspoons of apple cider vinegar and half a teaspoon of salt.

Coconut milk provides faster results. You need a chilled can of full-fat coconut milk. Skim the cream off the top, and blend a cup of coconut cream with a tablespoon of lemon juice and salt to taste.

Substitute your honey with a tablespoon of coconut sugar.

Low-carb and high-protein recipe

If you don’t like eating too many calories, substitute the sour cream with Greek yogurt. Use sugar-free sweeteners (erythritol and monk fruit).

Sources:
theheartysoul.com

Categories
Fruits Health Health Tips Vegetables

11 Foods That Significantly Improve Your Thyroid Health and Help You Treat Thyroid Problems

Feeling unusually blue, depressed and battling a few extra pounds are not symptoms to be easily avoided. In fact, all of the above could indicate a thyroid gland issue in need of instant medical management.

Currently, there are be about 27 million people suffering hypothyroidism, one of the leading thyroid issues to begin with. The thyroid gland is in charge of many essential functions in the body. Located at the base of the neck, if a health issue arises, the thyroid may misbehave and lead to the following side-effects:

  • Fatigue
  • Decreased metabolism performance
  • Sudden weight gain
  • Hair dryness
  • Skin dryness
  • Foggy rationalizing
  • Depression.

On top of that, all these issue are more common in females than males.

Most Common Thyroid Problems

The thyroid is a delicate gland that can easily go from good to worse. Some of the most frequent thyroid problems include:

  • Goiters- likely a result of iodine deficiency in the body.
  • Hyperthyroidism- an overachieving thyroid gland, which then leads to inflammation.
  • Hypothyroidism- and underperformance of the thyroid, characterized by a weak appetite, chills, and sluggishness.  
  • Solitary thyroid nodules: also known as lumps, these growths are oftentimes benign, which can be tested via a biopsy.
  • Thyroid cancer – a common issue of the gland, followed by neck pain, and swollen lymph nodes.
  • Thyroiditis – an inflammation of the gland, which disrupts the performance of all glands their hormone production.

11 Foods to Treat Your Thyroid Naturally

1. Apples.

Hypothyroidism is mostly a result of high levels of mercury and other harmful metals in the body. To reduce these levels you need pectin, found in apples, plums, pears, and citrus fruits. The best way you eat them is fresh and organic, thus acquiring the maximum amount of pectin.

2. Brazil Nuts.

As research states, if you lack selenium, you become prone to hypothyroidism. One food that has plenty of selenium are Brazil nuts. Some other foods rich in selenium include meats like beef, turkey, chicken, tuna, and sardines. Still, selenium can be toxic so it’s best you consult your doctor first, before taking it.

3. Chickpeas.

Fiber-rich foods are great for treating constipation, which is a common symptom of hypothyroidism. Aside from fiber, chickpeas also have plenty of zinc, necessary to Chickpeas are not only high in fiber – they also contain zinc, an important nutrient for supporting the thyroid.

4. Pumpkin Seeds.

To battle hypothyroidism, consume more roasted pumpkin seeds, also full of zinc. On the ‘zinc-rich’ list are also lobster, oysters, nuts and legumes, crab and sunflower seeds.

5. Seaweed.

As mentioned, iodine makes a great part of keeping the thyroid healthy. The best source of iodine is iodized salt, but you can also find plenty of it in fish, eggs, dairy, and seaweed.

6. Yogurt.

Another contributor to hypothyroidism is Hashimoto’s disease, often linked to the lack of vitamin D. To make up for lost content, consume more yolks, salmon, eggs, and pork. Also, get out in the sun!

7. Sardines.

Just like fish, sardines are great for keeping the thyroid healthy. Packed with omega-3 fatty acids, sardines can diminish inflammation and enhance the immunity.

8. Guggul.

A very popular herb in the alternative medicine world, Guggul is in charge of keeping the thyroid gland in great shape. It does this by making some acquired hormones more powerful than before. Some of its other names include guggulsterone, guggulipid, or Commiphora Mukul.

9. Vitamin A.

Vitamin A is the chief of a properly working metabolism. As per a study in the area, 25,000 IU of vitamin A were exceptionally good in diminishing TSH blood levels. In addition, elevated TSH levels are a clear sign of hypothyroidism.

You can get vitamin A in two ways: preformed and in the form of provitamin A carotenoids. However, take caution when taking preformed vitamin A products, as they show to be toxic when overconsumed. Currently, the preferable dosage is 5,000 IU a day.

10. Vitamin D.

To obtain the ideal immune system performance, you need to consume more vitamin D. People who don’ live in sun-exposed areas, area oftentimes facing a deficiency in this vitamin. As a result of this, a lack of vitamin D deficiency can lead of autoimmune diseases. The same goes for people suffering thyroid problems, which is why you will have to take vitamin D supplements.

11. Zinc.

As a supplement, zinc goes hand in hand with a healthy thyroid. In case your zinc levels are low, it could manifest in hypothyroidism. The recommended dosage of zinc ranges at 26 milligrams a day. Other supplements you need, alongside zinc, include selenium and copper.

Sources:
www.powerofpositivity.com
www.endocrineweb.com