Food of the Week: Cauliflower

Cauliflower is generally thought to be native to the general Mediterranean region, especially the northeastern portion of this region in what is now the country of Turkey. Its history here dates back over 2,000 years. It's interesting to note that ...

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Recipe of the Week: Asian Sauteed Cauliflower

Add this easy-to-prepare Asian-flavored recipe to your Healthiest Way of Eating today. And it will even taste great served cold tomorrow. Enjoy! ...

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Best sources of Vitamin C

Vitamin C may be the most familiar of all of the nutrients. Although most adults would be hard pressed to name a good food source of biotin or riboflavin, most everyone can name citrus fruits as good sources of vitamin C. It is also a commonly used ...

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From the kitchen: Tips for Preparing Cauliflower

Cauliflower florets are the part of the plant that most people eat. However, the stem and leaves are edible too and are especially good for adding to soup stocks. To cut cauliflower, first remove the outer leaves and then slice the florets at the ...

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I've heard a lot about eating a "colorful diet." Should I pick fruits and vegetables based on color to help me get more benefits from these foods?

Color shouldn't be the only factor when picking fruits and vegetables - but it also shouldn't be ignored. In this article, we will tell you when to rely on color and when to rely on other features of fruits and vegetables. You'll learn the basis of ...

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How do our vegetable recommendations at WHFoods compare with common public health recommendations?

At WHFoods, we place greater emphasis on vegetables than most common public health recommendations. In fact, we are not aware of any widely publicized vegetable recommendations that focus as much on vegetables as much as we do. You will find public ...

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Creamy Veggnog

Eggnog is the official beverage of December. It’s rare to encounter it any other time, and it truly is Christmas spirit in a cup.  We were so pleased when we whipped up this vegan eggnog mixture and created an egg-free version to sip with some spiced rum or on its own.

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Sweet Cinnamon-Roasted Baby Carrots

Here’s an easy way to enjoy roasted carrots with no cutting or peeling involved: simply use a bag of baby carrots! This recipe for Sweet Cinnamon-Roasted Baby Carrots provides a veggie dish that stands a good chance of winning over young eaters, and a good side dish to make while another kid-friendly dish (like Tofu Nuggets) is in the oven.

The post Sweet Cinnamon-Roasted Baby Carrots appeared first on VegKitchen.

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Food of the Week: Turkey

As mentioned in the Description section, turkeys are truly native to North and South America and were an important part of Native American cultures long before the arrival of the European colonists. While Native American cultures did domesticate ...

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Recipe of the Week: Holiday Turkey with Rice Stuffing & Gravy with Fresh Herbs

Holidays are usually the time we throw caution to the wind when it comes to what we eat. But you can enjoy the holidays without compromising health with our Healthy Holiday menu which has less fat and fewer calories - one-third fewer calories! ...

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Best sources of Vitamin B3

Niacin is a blanket term for a family of compounds with vitamin B3 activity. The terms "niacin" and "vitamin B3" can be used interchangeably, and whenever you find either term on our website, we are referring to the same group of compounds. Basic ...

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From the kitchen: Tips for Preparing Turkey

We recommend roasting turkey to bring out its best flavor although you will have to allot several hours for cooking. Preheat the oven to 350F (175C). Rub 3 TBS lemon juice and some salt and pepper on the outside of the turkey. Then lift up ...

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Can you tell me more about the Mediterranean diet?

Thanks to the best-selling paperback, "The Mediterranean Diet" by Cloutier and Adamson many people have heard the term "Mediterranean diet" but don't know what's involved with this eating plan. We'd like to tell you a little bit more about food ...

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Can you tell me more about green tea?

A Tea PrimerAll true teas - as distinct from herbal and flower infusions, which afficiandos call tisanes , are made from the leaves of an evergreen tree with the botanical name of Camellia sinensis . Although reaching a height of 30 feet in the ...

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Does WHFoods Directly Advocate a Vegetarian Meal Plan?

No, WHFoods does not directly advocate a vegetarian meal plan. However, our approach to food is definitely plant food-based, and we steer clear of large portion sizes when incorporating animal foods into our recipes. Since we include seafood, dairy, ...

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Is Vitamin B12 Really a Problem in a Vegetarian Diet?

Yes, intake of vitamin B12 can often be a problem in a vegetarian diet. For example, in the National Health and Nutrition Examination Survey (NHANES) from 2003-2010, only 55% of vegetarians were determined to meet their daily B12 requirements, in ...

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Food of the Week: Broccoli

Much of our knowledge about food plants and food plant biology is tied in with our understanding of cruciferous vegetables. The Cruciferae ( Brassicaceae ) family of plants is found on virtually all continents and it is particularly diverse and ...

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Recipe of the Week: 4-Minute Broccoli with Feta Cheese and Kalamata Olives

Healthy Steaming is one of our Healthiest Way of Cooking methods that makes broccoli taste great as well as retaining its wonderful flavor. You will also be benefiting from the health-promoting sulfur compounds found in cruciferous vegetables like ...

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Best sources of Folate

Arguably, no conventional nutrient has undergone as much of a research renaissance in recent years as folate. Many people are familiar with the name of this B complex vitamin, and it has long been recognized as a key nutrient in human health. Low ...

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From the kitchen: Tips for Preparing Broccoli

Rinse broccoli under cold running water. Cut florets into quarters for quick and even cooking. Be sure to enjoy the stems and leaves of broccoli; they provide a good balance of flavors. Peel the broccoli stem and cut the stem into 1/2" slices. To ...

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Adverse Food Reactions: Other reactions

Our last category is a catch-all category: it involves any food or food component that can either directly or indirectly disrupt a body process. This last category is admittedly a very large one, and may potentially involve all of our body systems, ...

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Eating in Season: Your Need-to-Know Basics

No matter what month you set foot into the produce section of many supermarkets across the U.S., what meets your eye is an amazing wealth of colors and shapes from the bountiful display of vegetables and fruits. What you see is a virtual feast! In ...

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What are purines and how are they related to food and health?

Two or three decades ago, purines were recognized for primary two reasons: (1) as building blocks for DNA (the primary genetic material in our cells) and (2) as substances that could be broken down to form uric acid and potentially increase our risk ...

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What Is Your Approach to Genetically Modified Foods?

At WHFoods, we discourage consumption as well as development of genetically modified foods. Given the rapid rise of these foods in the marketplace, we would also like to see labeling of all foods (both present and future) that are genetically ...

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What is meant by the term "goitrogen" and what is the connection between goitrogens, food, and health?

"Goitrogen" is a medical term that is used to describe any substance that interferes with function of the thyroid gland. The word itself comes from "goiter," which means enlargement of the thyroid. If its ability to produce thyroid hormones becomes ...

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Food of the Week: Kale

Kale as we know it today was first cultivated in the Mediterranean region over 2,000 years ago. It played an important role in the food supply of Europe through the time of the Roman Empire and during the medieval period in Europe between the 5th ...

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Recipe of the Week: 5-Minute Kale

With this delicious, easy-to-prepare recipe you can include kale as part of your Healthiest Way of Eating in a matter of minutes. Kale is one of the healthiest vegetables around with one serving providing you with an excellent source of ...

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Best sources of Vitamin A

The term "vitamin A" makes it sound like there is one particular nutrient called "vitamin A," but that is not true. Vitamin A is a broad group of related nutrients. Each of these nutrients provides us with health benefits, but these benefits may be ...

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From the kitchen: Tips for Preparing Kale

Rinse kale leaves under cold running water. Chop leaf portion into 1/2" slices and the stems into 1/4" lengths for quick and even cooking.To get the most health benefits from kale, let sit for a minimum of 5 minutes before cooking. Sprinkling with ...

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Is it possible to eat too many vegetables?

A sound dietary principle to follow is "Moderation in all things, except vegetables!" Most foods that are considered vegetables are extremely nutrient dense, providing lots of nutrients in a relatively small number of calories, so there is no need ...

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Healthy Eating for Less

As many people scrutinize their investments, it's important to not overlook one of our most important investments, our health. Diet can play an integral role in long-term health - let alone the level of energy and vitality we feel in the present - ...

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How to prepare great tasting vegetables with Nutrient-Rich Cooking

[Healthy Saute Cooking Method:whfkitqa,6] [Healthy Steaming Cooking Method:whfkitqa,53] [Healthy Boiling Cooking Method:whfkitqa,132] [How do cooking temperatures affect vegetable nutrients?:george,425] Veggie Advisor: What would you ...

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Food of the Week: Collard Greens

Like kale, cauliflower, modern cabbage, Brussels sprouts, kohlrabi, and broccoli, collards are considered by many plant historians to be descendents of wild cabbage that was found in many parts of Europe over 2,000 years ago. This line of descent ...

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Recipe of the Week: 5-Minute "Quick Steamed" Collard Greens

Collard greens are a highly nutritious green rich in calcium that are a great addition to your World's Healthiest Foods Way of Eating. Long popular in the southern states, you will find out why they are becoming increasingly popular throughout the ...

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Best sources of Calcium

Calcium is a very important mineral in human metabolism, making up about 1-2% of an adult human's body weight. In addition to its widely known role in bone structure, calcium is used to help control muscle and nerve function, as well as to manage ...

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From the kitchen: Tips for Preparing Collard Greens

Rinse collard greens under cold running water. Chop leaf portion into 1/2-inch slices and the stems into 1/4-inch pieces for quick and even cooking. ...

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The World's Healthiest Foods Meal Plan Is Overflowing With Carotenoids

Our World's Healthiest Foods Meal Plan is exceptional in nutrient-richness. And sometimes it pays to look a little more closely "under the hood" to see how remarkable this nutrient-richness truly is. The wealth and diversity of carotenoids in our ...

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Eating Healthy with Cruciferous Vegetables

Many people are familiar with the term "cruciferous vegetables" and can even identify a vegetable like broccoli as belonging to this group. But because research on cruciferous vegetables has skyrocketed over the past three to seven years, many ...

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Feeling Great with Cruciferous Vegetables

Part of the vitality that we feel when we are fully healthy and well-nourished comes from the functioning of our body systems at their full capacity and the successful balancing and integration of all metabolic processes taking place within our ...

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Veggie Advisor: How do our vegetable recommendations at WHFoods compare with common public health recommendations?

At WHFoods, we place greater emphasis on vegetables than most common public health recommendations. In fact, we are not aware of any widely publicized vegetable recommendations that focus as much on vegetables as much as we do. You will find public ...

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Veggie Advisor: What would you recommend for someone who has trouble getting excited about vegetables?

It's no wonder that so many people get tired of hearing about vegetables. We're constantly being told to "eat our veggies" by nutritionists, magazine articles, and diet books. In fact, we're often given the green light to eat unlimited amounts of ...

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Cranberry-Carrot Cake with Vegan Maple-Cream Cheese Frosting

This cranberry-carrot cake is festive and luscious, but with a minimum of fat and a plethora of fresh fruit (and a vegetable!) in the batter, not the least bit guilt-inducing. It’s a nice alternative to pumpkin pie for Thanksgiving dinner, for those few who don’t care for it, and wonderful for Christmas as well.

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Maple-Sriracha Roasted Brussels Sprouts with Cranberry Wild Rice

While I wish I could take all the credit for the unique blend of flavors here, the inspiration for the Brussels sprouts came from a restaurant in NYC called the Vanderbilt. I was going to rework their recipe as a side dish, but after taking my first bite of this new version, I realized that serving the Brussels sprouts atop my favorite wild rice dish would create a stunning entrée. Recipe and photo reprinted by permission from The Veggie-Lover’s Sriracha Cookbook ©2013 by Randy Clemens.

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Massaged Kale Salad with Cranberries and Cashews

Here’s a basic recipes for massaged kale salad, with lots of ways to vary it. You can toss in some slivered baby carrots, substitute another kind of nut, add a bit of thinly shredded red cabbage for extra color, or sliced celery or bok choy for extra crunch. Even in its simple form, as presented here, it’s luscious and festive, and just as welcome for everyday as well as holiday meals.

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Food of the Week: Shiitake Mushrooms

While we have documented evidence of shiitake cultivation as early as 1100 AD during the Sung Dynasty in China, cultivation of this mushroom may have begun long before this time. As a fungus native to East Asia, and particularly in the more tropical ...

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Recipe of the Week: 7-Minute "Healthy Sauteed" Shiitake Mushrooms

If you like Shiitake Mushrooms with a rich flavor and a tender, meaty texture I recommend "Healthy Sauteing." It is fun to Healthy Saute , and I think you will be wonderfully surprised by the extra flavor. (Taken from page 405 of the ...

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Best sources of Copper

Copper is a key mineral in many different body systems. It is central to building strong tissue, maintaining blood volume, and producing energy in your cells. Yet, for all its critical importance, you don't have much copper in your body - barely ...

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From the kitchen: Tips for Preparing Shiitake Mushrooms

Mushrooms are very porous, so if they are exposed to too much water they will quickly absorb it and become soggy. Therefore, the best way to clean mushrooms without sacrificing their texture and taste is to clean them using minimal, if any, water. ...

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What Do You Think About a Mostly Vegetarian-Plus-Dairy/Eggs Meal Plan?

Perhaps more widely recognized than any vegetarian sub-group, "lacto-ovo vegetarians" are vegetarians whose meal plans consist of plant foods plus animal milks, cheeses, and yogurts made from animal milks, and eggs from chickens or other animals. In ...

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Adapting a Meal Plan for Little or No Grains

Many website visitors have asked us for practical suggestions when trying to avoid certain types of foods or food groups in their meal plans. Sometimes foods or food groups may need to be avoided for medical reasons. At other times, people choose to ...

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What nutrients are most likely to be deficient in a vegetarian diet?

If you look at all types of vegetarian diets as a group, and all research studies of these diets, vitamin B12 is the nutrient most likely to be deficient in this type of eating plan. Adequate B12 intake can be and is a genuine concern if a ...

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What makes shiitake mushrooms such a sustainable food?

Shiitake mushrooms can be one of the most sustainable foods in your diet! While the majority of shiitake mushrooms produced worldwide have been grown on sawdust block in a non-natural setting, it is fully possible for shiitake mushrooms to be ...

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Pulled Jackfruit Sandwich

This Pulled Jackfruit Sandwich is so easy it can be ready in under 1 hour.  Here is a vegan recipe that even carnivores will love! Save Print Pulled Jackfruit Sandwich Serves:

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Bolognese Sauce

You can prepare the sauce in advance, then let it cool down and put it in airtight containers. It will keep for up to 3 days in the refrigerator or up to 3 months in the freezer. Save Print Bolognese Sauce Serves:

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Roasted Garlic Mashed Potatoes

Mashed potatoes laced with smoky-flavored roasted garlic adds a big yum factor to a comforting classic. No worries if you’re a bit shy of garlic—roasting garlic makes it much mellower and sweeter. Save Print Roasted Garlic Mashed Potatoes Author:

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Curried Pasta with Spinach and Lentils

Spinach and lentils often pair with Indian cuisine. Here, they are given an unusual context when combined with pasta. For a delicious meal, serve with a fresh flatbread and sliced cucumbers in coconut yogurt, garnished with cilantro.

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Food of the Week: Green Beans

Green beans are native to North, South, and Central America. Plant specialists have documented their native status in numerous parts of Mexico, as well as Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua. In South America, the native ...

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Recipe of the Week: 7-Minute "Quick Steamed" Green Beans

Traditionally, green beans have been prepared by boiling, which not only dilutes their flavor but also results in a greater potential for loss of nutrients. That's why I recommend "Quick Steaming" green beans. With "Quick Steaming" you will not only ...

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From the kitchen: Tips for Preparing Green Beans

Just prior to using the green beans, wash them under running water. Remove both ends of the beans by either snapping them off or cutting them with a knife. ...

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Can you tell me about oxalates, including the foods that contain them and how are they related to nutrition and health?

IntroductionWhile many people think about oxalates as some rare and undesirable component of food, oxalates are naturally-occurring substances found in a wide variety of foods and they play a supportive role in the metabolism of many plants and ...

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How do cooking and handling affect the chlorophyll in food?

Since chlorophyll is unstable to heat, it is naturally impacted by cooking. In fact, this pigment is even more unstable to heat than its fellow carotenoid pigments - including beta-carotene and lutein! Exactly how unstable is chlorophyll? One study ...

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Food of the Week: Onions

As mentioned earlier in the Description section, onions are a remarkable food in terms of their worldwide geography, and this feature of onions is quickly visible in their history. Most researchers point to Central Asia as the original birthplace of ...

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Recipe of the Week: 7-Minute Healthy Sauteed Onions

The traditional way of sauteeing onions until brown (caramelizing) can destroy many of their health benefits. I discovered that Healthy Sauteeing not only helps bring out their sweet flavor but helps to preserve more of their nutrients. ...

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Best sources of Biotin

Biotin is a B-complex vitamin that has been identified as a necessary nutrient for a century, but has only begun to be understood in the past two decades. It has also been previously referred to as coenzyme R, vitamin H, and vitamin B7, with the ...

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From the kitchen: Tips for Preparing Onions

Cut onions into 1/4-inch slices to cook them evenly and quickly. Let them sit for at least 5 minutes to help enhance their health-promoting benefits. While many people love to eat onions, most dread cutting them since this process usually brings a ...

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What is acrylamide and how is it involved with food and health?

Acrylamide is a potentially toxic and potentially cancer-causing substance that can be naturally present in uncooked, raw foods in very small amounts. But for this substance to pose a risk of toxicity or cancer, it must be present in foods in much ...

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What do you think about salad spinners?

One obstacle to eating fresh, raw vegetables is the time it takes to clean and chop them. Using a salad spinner can help you throw together a fresh, nutritious salad, even when you are in a hurry. Start by making a trip to a kitchen shop, to ...

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Many of your recipes call for vegetable broth. Do you use store-bought or homemade broth?

While some people like to only use homemade broth, we think that high-quality store-bought broth works great and is very convenient. Broth is available in either cans or aseptic packages. While I like the aseptically packaged broth better because it ...

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How do our vegetable recommendations at WHFoods compare with common public health recommendations?

At WHFoods, we place greater emphasis on vegetables than most common public health recommendations. In fact, we are not aware of any widely publicized vegetable recommendations that focus as much on vegetables as much as we do. You will find public ...

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Baked Tofu-Tortilla Extravaganza

This layered casserole of tortillas and tofu infused with Southwestern flavors is a favorite go-to recipe for company brunch. I’ve been making it for years and it never fails to please. Serve with a simple bean dish and a salad or slaw.

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Roasted Potatoes and Tomatoes with Rosemary

Roasted potatoes flavored with tomatoes and rosemary make an appealing side dish for winter and early spring holiday meals or company dinners. Their mellow flavor is always welcome at the table. Photos by Evan Atlas.

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Food of the Week: Cabbage

As you might imagine from the complicated set of descriptions above, it has been equally complicated for plant researchers to trace the exact history of cabbage and its development. Because of the linguistic overlap between "choy" and "cabbage" and ...

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Recipe of the Week: 5-Minute Healthy Sauteed Red Cabbage

If you are used to eating green cabbage, I encourage you to try the special flavor and nutrients found in red cabbage as part of your Healthiest Way of Eating. It tastes great and you will also benefit from its rich concentration of health promoting ...

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Best sources of Vitamin C

Vitamin C may be the most familiar of all of the nutrients. Although most adults would be hard pressed to name a good food source of biotin or riboflavin, most everyone can name citrus fruits as good sources of vitamin C. It is also a commonly used ...

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From the kitchen: Tips for Preparing Cabbage

Even though the inside of cabbage is usually clean since the outer leaves protect it, you still may want to clean it. Remove the thick fibrous outer leaves and cut the cabbage into pieces and then wash under running water.If you notice any signs of ...

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Should I Include Meatless Meals In My Diet?

Ever since 1977 and the United States Senate report on Dietary Goals, we've been asked to decrease our consumption of meat. During the 1980's, the emphasis was on choosing lean meats rather than fatty cuts. During the 1990's, the Dietary Guidelines ...

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How Does Cutting, Slicing, and Chopping Affect Fresh Vegetables?

Food scientists treat the cutting, slicing, and chopping of fresh vegetables as procedures that wound the cells of the plants and trigger injury-based responses by the plant cells. As a general rule, researchers treat vegetable chopping as a form of ...

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What is Healthy Saute?

"Healthy Saute" is a very special way of preparing foods because it has the benefits of three methods in one. It is a saute that uses vegetable or chicken broth or water in place of heated oils; I am particularly conscious of creating ...

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Food of the Week: Garlic

Few foods have been enjoyed for such a long period of time and in so many different parts of the world as garlic. There is evidence that garlic originally grew wild in locations as diverse as China, India, Egypt, and what is now Ukraine. At the ...

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Recipe of the Week: Garlic Dip

For a great appetizer before dinner or as a snack any time of the day, try this quick and easy-to-make dip that goes with any type of fresh cut vegetables (such as carrots, celery, cucumbers, or bell peppers. Vegetable appetizers are a great way to ...

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Best sources of Vitamin B6

Best sources of Vitamin ...

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From the kitchen: Tips for Preparing Garlic

The first step to using garlic is to separate the individual cloves. An easy way to do this is to place the bulb on a cutting board or hard surface and gently, but firmly, apply pressure with the palm of your hand at an angle. This will cause the ...

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High-Temperature Cooking & The World's Healthiest Foods

(Note: All temperatures below are reported in Fahrenheit measurements).One of the greatest insults to nourishment in our modern, fast-paced, and processed food culture is the high heat at which so much of our food is cooked. We deep fat fry at ...

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Can salads be a good source of nutrients?

While according to Gertrude Stein "a rose is a rose is a rose", at the World's Healthiest Foods, we could not say that the same thing goes for salads since "a salad is not a salad is not a salad". That is because to many people salads are ...

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Healthy Eating for Less

As many people scrutinize their investments, it's important to not overlook one of our most important investments, our health. Diet can play an integral role in long-term health - let alone the level of energy and vitality we feel in the present - ...

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What Is Your Approach to Genetically Modified Foods?

At WHFoods, we discourage consumption as well as development of genetically modified foods. Given the rapid rise of these foods in the marketplace, we would also like to see labeling of all foods (both present and future) that are genetically ...

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Kid-Friendly Peanut Butter Noodles

This basic recipe for peanut butter noodles is designed for kids whose preferences run to milder flavors, but adults can enjoy this as well! Spice up their portion with hot sauce—such as Sriracha—or dried hot red pepper flakes and a sprinkling of scallion. These kid-friendly Peanut Butter Noodles are good at room temperature as well as served warm.

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Grain-Free Autumn Fruit Crumble

With the abundance of fall fruit and absence of grains, this dish offers a great lower-glycemic way to start your day. Add a bit more protein, and you’re all set! For best results, select crisp, sweet apples, such as Gala, Honeycrisp, or Pink Lady, and firm pears, such as D’Anjou or Bosc.

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Food of the Week: Crimini Mushrooms

Bok choy has been enjoyed in China and other parts of Asia for over 1,500 years. And bok choy is by no means a total newcomer to North America either, having been cultivated on the continent for over 100 years. About 95 million pounds of Asian ...

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Recipe of the Week: 3-Minute Bok Choy

I have discovered that "Healthy Sauteing" bok choy for just 3 minutes gives you perfectly cooked bok choy and cutting it into small pieces after cooking enhances the flavor even more. ...

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Best sources of Vitamin K

If you've read about vitamins A, B, C, D, and E, you might feel like we've missed a few vitamins as we jump over to vitamin K. But there are no vitamins F through J (at least not yet). Vitamin K is named after the German word for blood clotting ( ...

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From the kitchen: Tips for Preparing Bok Choy

From all of the cooking methods we tried when cooking cabbage, our favorite is Healthy Saute. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention. To Healthy Saute bok ...

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I've heard a lot about eating a "colorful diet." Should I pick fruits and vegetables based on color to help me get more benefits from these foods?

Color shouldn't be the only factor when picking fruits and vegetables - but it also shouldn't be ignored. In this article, we will tell you when to rely on color and when to rely on other features of fruits and vegetables. You'll learn the basis of ...

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Feeling Great with Cruciferous Vegetables

Part of the vitality that we feel when we are fully healthy and well-nourished comes from the functioning of our body systems at their full capacity and the successful balancing and integration of all metabolic processes taking place within our ...

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Chocolate-Drizzled Apples or Pears with Date Caramel

Two or three crisp apples or firm pears plus vegan chocolate chips add up to a seriously good dessert. And if you have a few dates on hand (and a machine to blend them up) you can make a caramel-y sauce to dip them into, though this is entirely optional. Serves:

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Food of the Week: Crimini Mushrooms

As a broad group, button mushrooms are native to many regions of the world and can still be found growing wild worldwide. However, cultivation of button mushrooms also began far back in time in many regions of the world, and especially in parts of ...

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Recipe of the Week: 7-Minute Healthy Sauteed Crimini Mushrooms

"Healthy Sauteing" Crimini Mushrooms is George's revolutionary new way to prepare them without the used of heated oils. This not only results in delicious Mushrooms but helps retain their wealth of health-promoting nutrients. ...

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Best sources of Selenium

Selenium is one of many important dietary minerals, and we require a small amount of selenium in our daily diet. Selenium is incorporated in a small cluster of important proteins, each of which plays a critical role in our health. Scientists named ...

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From the kitchen: Tips for Preparing Crimini Mushrooms

Mushrooms are so porous that if they are exposed to too much water, they will quickly absorb it and become soggy. Therefore, the best way to clean mushrooms without sacrificing their texture and taste is to clean them using minimal, if any, water. ...

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What Nutrients Are Most Likely to be Deficient in a Vegetarian Diet?

If you look at all types of vegetarian diets as a group, and all research studies of these diets, vitamin B12 is the nutrient most likely to be deficient in this type of eating plan. Adequate B12 intake can be and is a genuine concern if a ...

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What Do You Think About a Mostly Vegetarian-Plus-Seafood Meal Plan?

This approach to a meal plan is referred to in research studies as a "pesco-vegetarian" plan. You will also hear the term "pescarian" being used to refer to this type of plan, and you may also see the term being spelled as "pesca-vegetarian." All of ...

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Is Vitamin B12 Really a Problem in a Vegetarian Diet?

Yes, intake of vitamin B12 can often be a problem in a vegetarian diet. For example, in the National Health and Nutrition Examination Survey (NHANES) from 2003-2010, only 55% of vegetarians were determined to meet their daily B12 requirements, in ...

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Veggie Advisor: Why are Vegetables So Indispensable for Healthy Eating?

At WHFoods, we place unusual amount of emphasis on vegetables - even more emphasis than you will find in most public health recommendations. Our Vegetable Advisor, for example, can help you evaluate your vegetable intake in six categories: total ...

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Adapting a Meal Plan for Little or No Grains

Many website visitors have asked us for practical suggestions when trying to avoid certain types of foods or food groups in their meal plans. Sometimes foods or food groups may need to be avoided for medical reasons. At other times, people choose to ...

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5 Festive Pumpkin Recipes for Fall

Warm, creamy, and comforting, Pumpkin Bread Pudding is the perfect dessert to ward off those autumn chills while celebrating the season’s bounty. It’s a snap to customize depending on your preference; consider the spices as a mere suggestion. Recipe and photo above by Hannah Kaminsky.

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Food of the Week: Extra Virgin Olive Oil

As plants native to Africa, the Middle East, and the Mediterranean, olive trees and the olives they produce have one of the longest food histories among all known foods. The pressing of olive oil from olives dates back at least 3,000 years to food ...

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Recipe of the Week: Mediterranean Dressing

This easy-to-prepare dressing is great for any occasion. Just toss your salad or vegetables with the ingredients and enjoy! It is not necessary to mix the ingredients of the dressing separately before using. ...

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Best sources of Vitamin E

Vitamin E is a blanket term for eight different naturally occurring nutrients - four different tocopherols and four different tocotrienols. Each of these vitamin E types is considered a fat-soluble antioxidant, and all eight are found in varying ...

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From the kitchen: What is the World's Healthiest Cooking?

We have made this easy for you by offering recipes that are composed of very nutrient-rich seasonal whole foods. We have then included cooking methods such as: Healthy Saute Healthy Stovetop Searing Healthy Stir-Fry Quick Broil ...

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Why We Avoid Cooking With Extra Virgin Olive Oil

Even though we strongly recommend the inclusion of extra-virgin olive oil (EVOO) in most meal plans - and average 2 tablespoons per day in our 7-Day Menu - we do not cook with this plant oil and we do not believe that cooking with EVOO is the best ...

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Can you tell me more about the Mediterranean diet?

Thanks to the best-selling paperback, "The Mediterranean Diet" by Cloutier and Adamson many people have heard the term "Mediterranean diet" but don't know what's involved with this eating plan. We'd like to tell you a little bit more about food ...

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Is canned tuna a good source of omega 3 fats? How much omega 3s can I expect to consume when eating canned tuna?

Yes, canned tuna can be a good source of omega-3 fats, but how much omega-3s are contained in the can of tuna you purchase can vary considerably. Here's what you need to know to choose the can with the most omega-3s.Canned Tuna VarietiesFirst of ...

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Nutrient-Rich Cooking

Q and As About Nutrient Rich Cooking

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How do we approach serving sizes at WHFoods?

"Super-sized" meals have become a controversial food topic in the U.S., and in some parts of the country, local governments have tried to set limits on the serving size of soft drinks that are commonly sold in corner groceries and food marts. This ...

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If I am Mostly Eating Plant Foods, do I Still Need to be Concerned About Food Quality?

The very short answer to this question is a resounding "yes!" In fact, if we were somehow forced to choose between a very low quality vegetarian diet and a very high quality non-vegetarian diet, we would pick the high quality non-vegetarian diet ...

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Chapati

These simple, traditional East African flatbreads are especially good served with curried soups and stews. From Breadtime: A Down-to-Earth Cookbook for Bakers and Bread Lovers* by Susan Jane Cheney.

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Thyme-Scented Sweet Potatoes with Black Olives and Garlic

If candied sweet potatoes are too cloying for your palate, try them prepared in a savory rather than sweet way. This recipe, fragrant with garlic and thyme and studded with black olives, may change your mind about sweet potatoes if they’ve never been your veggie of choice. This recipe doubles easily for a larger crowd.

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Food of the Week: Brussels Sprouts

While the origins of Brussels sprouts are unknown, the first mention of them can be traced to the late 16th century. They are thought to be native to Belgium, specifically to a region near its capital, Brussels, after which they are named. They ...

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Recipe of the Week: 5-Minute "Quick Steamed" Brussels Sprouts

Cooking whole Brussels Sprouts can take a long time and produce a strong smell. I discovered that thinly slicing and steaming them helps to make them sweeter with no odor - and they are done cooking in 5 minutes! Toss with the easy-to-prepare ...

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From the kitchen: Tips for Preparing Brussels Sprouts

Before washing Brussels sprouts, remove stems and any yellow or discolored leaves. Wash them well under running water or soak them in a bowl of water to remove any insects that may reside in the inner leaves. Brussels sprouts are usually cooked ...

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Why are Vegetables So Indispensable for Healthy Eating?

. . . According to the Union of Concerned Scientists, improving our diets by eating more fruits and vegetables could save 100,000 lives and US$17 billion in healthcare costs!At WHFoods, we place unusual amount of emphasis on vegetables - even more ...

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How do our vegetable recommendations at WHFoods compare with common public health recommendations?

At WHFoods, we place greater emphasis on vegetables than most common public health recommendations. In fact, we are not aware of any widely publicized vegetable recommendations that focus as much on vegetables as much as we do. You will find public ...

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Can Preparation Methods Impact the Benefits of Cruciferous Vegetables?

In each of the 100 individual food profiles on our website, we tell you the best way to select, store, prepare, and cook each food. Our recommendations are based on our experience with the pleasures of eating - including textures, flavors, and ...

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Carrot and Broccoli Salad with Green Olives

Green olives, fresh herbs, and crunchy seeds embellish the pairing of baby carrots and broccoli for a simple, savory salad.This is the kind of salad that has good staying power, as long as you take care to cook the broccoli just until it’s barely tender-crisp and still bright green. It’s even better the next day, and is a nice little side  to include in your lunch.

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Food of the Week: Broccoli

Much of our knowledge about food plants and food plant biology is tied in with our understanding of cruciferous vegetables. The Cruciferae ( Brassicaceae ) family of plants is found on virtually all continents and it is particularly diverse and ...

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Recipe of the Week: 4-Minute Broccoli with Feta Cheese and Kalamata Olives

Healthy Steaming is one of our Healthiest Way of Cooking methods that makes broccoli taste great as well as retaining its wonderful flavor. You will also be benefiting from the health-promoting sulfur compounds found in cruciferous vegetables like ...

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Best sources of Folate

Arguably, no conventional nutrient has undergone as much of a research renaissance in recent years as folate. Many people are familiar with the name of this B complex vitamin, and it has long been recognized as a key nutrient in human health. Low ...

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From the kitchen: Tips for Preparing Broccoli

Consider your wish our command. It's easy when you have some ready-to-go vegetables from the World's Healthiest Foods on hand. Your local natural foods grocery will usually sell organic salad mixes by the pound. Don't let the price discourage you - ...

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How Does Cutting, Slicing, and Chopping Affect Fresh Vegetables?

Food scientists treat the cutting, slicing, and chopping of fresh vegetables as procedures that wound the cells of the plants and trigger injury-based responses by the plant cells. As a general rule, researchers treat vegetable chopping as a form of ...

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Food Processor Method of Preparing Asian-Style Broccoli

Fill the bottom of the steamer with 2 inches water and heat, covered. You will need a food processor with at least an 8 cup capacity. Use the s-blade. Slice red onion thinly and set aside. Do not food process the onion. Chop or press garlic. ...

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How to prepare great tasting vegetables with Nutrient-Rich Cooking

[Healthy Saute Cooking Method:whfkitqa,6] [Healthy Steaming Cooking Method:whfkitqa,53] [Healthy Boiling Cooking Method:whfkitqa,132] [How do cooking temperatures affect vegetable nutrients?:george,425] Veggie Advisor: What would you ...

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What is acrylamide and how is it involved with food and health?

Acrylamide is a potentially toxic and potentially cancer-causing substance that can be naturally present in uncooked, raw foods in very small amounts. But for this substance to pose a risk of toxicity or cancer, it must be present in foods in much ...

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What is meant by the term "goitrogen" and what is the connection between goitrogens, food, and health?

"Goitrogen" is a medical term that is used to describe any substance that interferes with function of the thyroid gland. The word itself comes from "goiter," which means enlargement of the thyroid. If its ability to produce thyroid hormones becomes ...

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Nut-and-Seed Energy Balls

These intensely rich, super-seed and nut butter treats are meant to be consumed in small portions — one or two at a time — not scarfed down! Unlike other energy snacks, you need no blender or food processor to make them. This makes a great late-afternoon pick-me-up, post-workout snack, or even a good way to start the day.

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Vegan Eggplant Pizza with Fresh Tomatoes and Olives

Make a simple vegan eggplant pizza special by adding fresh tomatoes and olives to the topping. It’s a perfect pizza to make on cool summer evenings, though you can enjoy it year round as long as you can find decent tomatoes. Use tomatoes that are ripe yet firm, and dense and fleshy rather than seedy.

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Food of the Week: Kale

Kale as we know it today was first cultivated in the Mediterranean region over 2,000 years ago. It played an important role in the food supply of Europe through the time of the Roman Empire and during the medieval period in Europe between the 5th ...

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Recipe of the Week: 5-Minute Kale

With this delicious, easy-to-prepare recipe you can include kale as part of your Healthiest Way of Eating in a matter of minutes. Kale is one of the healthiest vegetables around with one serving providing you with an excellent source of ...

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Best sources of Vitamin A

The term "vitamin A" makes it sound like there is one particular nutrient called "vitamin A," but that is not true. Vitamin A is a broad group of related nutrients. Each of these nutrients provides us with health benefits, but these benefits may be ...

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From the kitchen: Tips for Preparing Kale

Rinse kale leaves under cold running water. Chop leaf portion into 1/2" slices and the stems into 1/4" lengths for quick and even cooking.To get the most health benefits from kale, let sit for a minimum of 5 minutes before cooking. Sprinkling with ...

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Eating Healthy with Cruciferous Vegetables

Many people are familiar with the term "cruciferous vegetables" and can even identify a vegetable like broccoli as belonging to this group. But because research on cruciferous vegetables has skyrocketed over the past three to seven years, many ...

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The Cancer/Inflammation/Oxidative Stress/Detox Connection

Exposure to potentially toxic substances in our food and water, or in the air we breathe both indoors and outdoors, exposure to allergy-triggering substances, poor general health, dietary deficiencies, use of prescription and over-the-counter ...

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The World's Healthiest Foods Meal Plan Is Overflowing With Carotenoids

Our World's Healthiest Foods Meal Plan is exceptional in nutrient-richness. And sometimes it pays to look a little more closely "under the hood" to see how remarkable this nutrient-richness truly is. The wealth and diversity of carotenoids in our ...

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Which foods contain chlorophyll, and in what amount?

While most plant foods contain at least small amounts of chlorophyll, green vegetables are an especially concentrated source of this nutrient. We've seen studies on most of our 38 WHFoods vegetables, and many would be considered as fairly ...

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Is it possible to eat too many vegetables?

A sound dietary principle to follow is "Moderation in all things, except vegetables!" Most foods that are considered vegetables are extremely nutrient dense, providing lots of nutrients in a relatively small number of calories, so there is no need ...

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Lemon Rice with Vegetables

If you’re bored of regular rice and curry meal, this variation is a must try. Lemon-flavored rice with vegetables is a good way of taking less carbs and more healthy vegetables. Just add this rice and your choice of pickles or chutney for a complete meal.

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Basic Brown Bread (Gluten-Free)

This bread is one of my favorites to have around for midday snacking, toasting, or using as bread crumbs. It is delicious toasted and topped with vegan mayonnaise, a fresh garden tomato, and a generous sprinkle of freshly ground black pepper. Reprinted from Great Gluten-Free Vegan Eats* by Allyson Kramer (Fair Winds, © 2012), by permission of the author.

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Raw Chocolate Mousse

No one will know that avocado replaces butter, cream, and eggs in this silky treat. Create an easy  and elegant parfait by layering it with Vanilla Crème Sauce. Recipe contributed by Jennifer Cornbleet, from Raw Food Made Easy for 1 or 2 People*, revised edition.

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Corn Salad

You can serve this easy and fresh Corn Salad as a side dish at any BBQ.     Save Print Corn Salad Serves: 4   Ingredients 2 tbsp olive oil 1 tbsp balsamic vinegar salt 2 cups canned corn, drained 1 red bell pepper, diced ½ cup cilantro, finely chopped 1 small red onion, diced Instructions In a bowl, combine oil, vinegar, and salt.

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Asian Veggie Noodles

This Asian Veggie Noodles recipe creates a slightly spicy noodle dish with vegetables that is delicious and easy to prepare—perfect for a busy weeknight dinner.   Save Print Asian Veggie Noodles Serves: 4   Ingredients 1 tsp rice vinegar 2 tbsp soy sauce 1 tsp ginger powder ½ tsp curry powder salt 3 carrots, chopped in small cubes 250g vermicelli 3 tbsp sesame oil 1 red pepper, chopped in small cubes ½ cup peas 1 can baby corn 1 clove garlic, finely chopped pepper Instructions Mix rice vinegar, soy sauce, ginger powder, curry powder, and 1 pinch of salt.

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Food of the Week: Cucumbers

Cucumber plants naturally thrive in both temperate and tropical environments, and for this reason have been widely cultivated worldwide. Historically, they appear to have originated in Asia, in parts of China with temperate climates (for example, ...

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Recipe of the Week: 5-Minute Cold Cucumber Salad 2

Stay cool with this easy-to-prepare salad as the weather begins to warm as summer approaches. ...

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Best sources of Molybdenum

Although perhaps not as well known as other minerals that we profile on our website, molybdenum is a key mineral nutrient found in a variety of WHFoods and known to play important roles in many different body systems. Our understanding of molybdenum ...

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From the kitchen: Tips for Preparing Cucumbers

Two common questions about cucumbers involve consumption of their skin and their seeds. There are several facts you need to know before making your decision about consumption of cucumber skins and seeds. First, it is important to remember that the ...

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Veggie Advisor: What would you recommend for someone who has trouble getting excited about vegetables?

It's no wonder that so many people get tired of hearing about vegetables. We're constantly being told to "eat our veggies" by nutritionists, magazine articles, and diet books. In fact, we're often given the green light to eat unlimited amounts of ...

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What do you think about salad spinners?

One obstacle to eating fresh, raw vegetables is the time it takes to clean and chop them. Using a salad spinner can help you throw together a fresh, nutritious salad, even when you are in a hurry. Start by making a trip to a kitchen shop, to ...

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Problem 1 with "eating on the run" - getting distracted from the process of eating

Research studies about "eating on the run" consistently identify a first key problem with this habit: distraction from the eating process. When we eat on the run, we stop paying attention to food, and we start engaging in what has sometimes been ...

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Problem 2 with "eating on the run" - eating too quickly for our body systems

Although overly quick eating might seem like an obvious problem with "eating on the run," the research in this area has brought out some amazing details that we think you will find helpful to know. Studies in this area include some fascinating ...

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Kiwi and Apple Popsicles

These popsicles are a delicious mix of kiwi, apple and fresh mint—perfect for hot summer days!     Save Print Kiwi and Apples Popsicles Serves: 6-8   Ingredients • ¼ cup maple syrup • ½ cup water • 12 mint leaves, crushed • 1 cups raw apple juice • 3 large ripe kiwis, peeled Instructions Put the water with the mint and maple syrup in a saucepan over medium heat.

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Food of the Week: Bell Peppers

Bell peppers are native to North, Central, and South America as well as to the Caribbean. Over time they have not only been distributed throughout the the world, but have become widely cultivated in a very large number of countries. When analysts ...

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Recipe of the Week: 7-Minute Healthy Sauteed Red Bell Peppers

"Healthy Saute" is my revolutionary new way to bring out the delicate, sweet flavor of Red Bell Peppers while helping to preserve most of their nutrients. The easy-to-prepare Mediterranean Dressing adds even more flavor and nutrition. I ...

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From the kitchen: Tips for Preparing Bell Peppers

Before coring and/or cutting the pepper, wash it under cold running water. If the pepper has been waxed, you should also scrub it gently but thoroughly with a natural bristle brush. Use a paring knife to cut around the stem and then gently remove ...

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What are purines and how are they related to food and health?

Two or three decades ago, purines were recognized for primary two reasons: (1) as building blocks for DNA (the primary genetic material in our cells) and (2) as substances that could be broken down to form uric acid and potentially increase our risk ...

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How are the different colored bell peppers related?

A wonderful combination of tangy taste and crunchy texture, sweet bell peppers are the Christmas ornaments of the vegetable world with their beautifully shaped glossy exterior that comes in a wide array of vivid colors ranging from green, red, ...

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I've heard a lot about eating a "colorful diet." Should I pick fruits and vegetables based on color to help me get more benefits from these foods?

Color shouldn't be the only factor when picking fruits and vegetables - but it also shouldn't be ignored. In this article, we will tell you when to rely on color and when to rely on other features of fruits and vegetables. You'll learn the basis of ...

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Can you tell me more about chlorophyll?

This article is the first part of our four-article series about chlorophyll, including its [role in health:george,432], its [concentration in different foods:george,431], and its [stability in cookinggeorge,433]. This undervalued nutrient can make ...

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Grilled Pepper Hummus

What’s great about this Grilled Pepper Hummus is that it can be prepared in many ways! Make the basic recipe, then add the flavor you want. Save Print Grilled Pepper Hummus Serves:

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Chia Almond Delight

This slightly sweet, creamy drink made of chia seeds, almond milk, and almond butter is perfect to round out breakfast, but it also makes a great snack or a healthy dessert after dinner. The recipe is versatile—have fun customizing it by using different milks, nut butters, and even fruits. Recipe adapted from Chia:

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Basic Herbed Cheese (Raw and Vegan)

Some vegetarians find it difficult to give up cheese even though some know it’s not the best food to consume. Cheese is very high in calories and fat. To that, add sodium and cholesterol.

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Homemade Salsa

I love this Homemade Salsa! You can multiply the recipe and preserve it in a Mason jar to enjoy it longer.   Save Print Homemade Salsa Serves:

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Grilled BBQ Tofu

Everyone will love this Grilled BBQ Tofu recipe! These delicious slices of tofu coated with barbecue sauce, then grilled on the BBQ are a Vegan’s dream come true.   Save Print Grilled BBQ Tofu Serves:

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Green Bean Salad

This simple Green Bean Salad showcases fresh seasonal vegetables and is perfect as a side dish on a BBQ night.   Save Print Green Bean Salad Serves: 8   Ingredients 1 lb green beans 25 cherry tomatoes, cut in half 1 bell pepper 3 French shallots, finely chopped 50 mL olive oil 25 mL balsamic vinegar 1 tsp Dijon mustard 1 tsp honey ¼ cup fresh parsley salt and pepper Instructions Strain the beans and steam for about 6 minutes.

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Kidney Disease and Potassium: Diet Do’s and Don’ts

Sometimes you’ll want to watch your potassium level to make sure it doesn’t climb too high. These foods low in potassium will still provide fantastic health benefits that will keep you feeling great. Many of them are superfoods that just happen to be low in potassium, but high in other nutrients to support a vibrant lifestyle.

1. Blueberries: 77mg Potassium (2% DV)

At just 2% of your recommended daily value of potassium, blueberries are one of the healthiest foods you can eat that won’t skew your potassium numbers.

Blueberries are packed with antioxidants, especially if you seek out wild blueberries. They also contain plenty of fiber, so they’re going to help your digestive system and assist any weight loss efforts.

Tips for eating more: Blueberries make a great addition to smoothies, pancakes, waffles, and fruit salads, as well as just being fun to eat by themselves. Try adding just a touch of raw organic honey to each one to accentuate their natural sweetness and get some digestive enzymes at the same time.

2. Cranberries: 85mg Potassium (2% DV)

Cranberries have a lot to offer, but potassium isn’t one of them. While it does contain some potassium, it doesn’t nearly put a dent in your 3.5 daily requirement. There’s still a good serving of Vitamin C and an even better serving of fiber.

In a 100 gram serving of potassium you’ll only be getting 2% of the potassium you need, but you’ll be getting nearly a fifth of the fiber needed throughout the day.

You’ll also get over a fifth of your Vitamin C requirement. Cranberries are also an effective treatment for yeast infections, as well as cranberry juice.

Tips for eating more: Cranberries have a tart taste that can be a bit overwhelming, and tend to overpower a dish unless it’s combined with equally powerful flavors. You can try adding them into a smoothie, or using them to dress a salad. Try cranberry sauce outside of the holiday season, as it still tastes good with other main dishes besides turkey.

3. Apples: 107mg Potassium (3% DV)

You can still get your apple a day even if you’re trying to cut back on potassium. That’s because apples are a good source of vitamins and minerals, just not potassium. They’re also a great source of fiber, specifically pectin which will assist your digestive system and keep things moving.

Apples only provide 3% of your potassium requirement in a 100 gram serving. If you eat an entire apple you’re getting almost double that, so about 5% of your potassium. At the same time you’re getting almond 20% of your fiber, and 14% of your Vitamin C.

Tips for eating more: Making sure to eat an apple each day is more than just a tired cliche, it’s recommended and backed by scientific findings that show apples help the body in a number of ways. Try them raw, bake them up, or use them as the foundation for a dessert, just be sure to go organic.

4. Pineapple: 109mg Potassium (3% DV)

Pineapple should make your list of fruits to eat that don’t contain much potassium. It contains nearly as much Vitamin C as an orange, while providing 5% of your fiber in a 100 gram serving.

The sweet-sour flavor of pineapple makes it a favorite in all sorts of recipes, and at the same time it will be providing important vitamins like Vitamin B6 and Vitamin C, and fiber that will help keep your digestive system going strong.

Tips for eating more: Pineapples add a tropical flair to a smoothie as well as other dishes and main entrees. For the best results you’ll want to use fresh pineapple rather than the canned variety. Frozen pineapple is also suitable and still has many of the vitamins intact.

5. Watermelon: 112mg Potassium (3% DV)

Watermelon is a summertime treat known for its delicious flavor. It’s also a good source of antioxidants but is low on the potassium scale. You’d have to eat quite a bit of watermelon in order to come close to the amount of potassium found in fruits with the highest potassium.

Watermelon is a decent source of both Vitamin A and Vitamin C, both of which help to support the immune system. It’s also rich in lycopene, the same substance that gives tomatoes so much attention, a powerful antioxidant linked to anti-cancer properties and heart health.

Tips for eating more: Watermelon can be found year round, thanks to our advanced level of agriculture and distribution. But it’s best enjoyed in the summer, and works well in a fruit salad, or even a melon salad combined with honeydew and cantaloupe, although these two melons are not very low in potassium.

6. Pear: 116mg Potassium (3% DV)

Pears are a nutritious fruit that isn’t very big in the potassium department. This makes it an excellent choice for those looking to eat healthy while avoiding excessive potassium intake.

Pears are a great source of fiber, and because of the granular texture of pears you’re getting a fiber that helps to keep your digestive tract clean. They have a similar offering to apples in terms of Vitamin C and fiber, so they’re definitely worth incorporating into your regular diet if you’re looking to max out your nutrition while minimizing your potassium.

Tips for eating more: Pears make a nice break from your daily apple, and they contribute much the same way to your overall health. Consider mixing it up when you’re at the grocery store and switch between apples and pears as your daily fruit serving.

7. Lemon: 138mg Potassium (4% DV)

Lemons are not a very strong source of potassium, but they’ll help you lead a healthier lifestyle due to the vitamins they contain.

Even though lemons are acidic tasting, they have an alkalizing effect on the body when consumed. This can help keep your body in an alkaline state to avoid inflammation and conditions caused by an acidic state.

Tips for eating more: Adding lemon to your water is the easiest way to get your Vitamin C and help alkalize the body. You can also squeeze lemon juice over a wide variety of entrees, improving the flavor and boosting the nutrition at the same time. Consider starting your day with a glass of hot water with the juice of half a lemon squeezed into it.

8. Strawberries: 153mg Potassium (4% DV)

Here’s a tasty fruit that won’t send your potassium levels soaring. Strawberries provide vitamins and fiber, as well as antioxidants to help your body fight free radical damage.

The best part of strawberries is perhaps their taste, and this is one low potassiumfood that you wont’ mind eating more of. With each bite you’ll be getting more Vitamin C and fiber, helping both your immune system and metabolism by improving your digestive system.

Tips for eating more: Strawberries make a great addition to a smoothie, and are often used as the base for a fruit smoothie. You can also try adding them to a summer gazpacho to sweeten it up, or combine them with other low potassium berries in a berry salad with blueberries and blackberries.

9. Plum: 157mg Potassium (4% DV)

Plums are not a very strong source of potassium, but provide your body with Vitamin A, Vitamin C, and fiber. Unlike their dried counterparts, prunes, plums are comparatively low in sugar with just 10 grams in a 100 gram serving for plums and 38 grams for prunes.

Interestingly enough, prunes rank on our list of fruits highest in potassium. The drying process concentrates the potassium plums contain, taking them from a low potassium fruit to a high potassium fruit. Eat plums for fiber and vitamins, without as much worry of getting too much potassium, or overloading your digestive system with fiber.

Tips for eating more: Plums taste great all by themselves, but they also work well with other ingredients in recipes like plum pudding, cakes, jams, and more.

10. Cabbage: 170mg Potassium (5% DV)

Cabbage is often touted for its anti-cancer benefits, and will help you meet your fiber needs for the day. But potassium is one department that cabbage is lacking, and you’d have to eat quite a big serving to reach the levels of the high potassium foods out there.

Cabbage is part of the cruciferous vegetable family, and continually makes health news because of its ability to help prevent cancer. You’ll also find this healthy vegetable on several diet programs due to its ability to spur on weight loss. This is partly due to the fiber it contains, as well as the unique makeup of vitamins and minerals.

Tips for eating more: One of the most enjoyable ways to eat cabbage is to make a cabbage soup or stew. It’s also the foundation for cole slaw, which is a tasty way to top up the vitamins and fiber that cabbage is known for.

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Soluble vs. Insoluble Fiber: What’s the Difference?

Meeting your fiber needs is important, and knowing the difference between soluble and insoluble fiber can help make sure you get the right kind of fiber to reach your goals. As it turns out, there isn’t much in common with the two types of fiber, except that they’re both classified as fiber. Each reacts in a much different way in the body thanks to their composition.

Soluble and Insoluble are the two types of dietary fiber, and you’ll need to get both if you want to have optimal health. Luckily most foods that are high in dietary fiber will contain some of each, so you don’t need to seek out specific types of foods, just be sure to get your daily quota of dietary fiber. Solubility refers to whether or not the fiber will dissolve in water. On food labels you’ll simply see the term “dietary fiber” with no breakdown as to whether you’re getting soluble or insoluble, but there are some foods that are a bit heavier in one than the other, which we’ll explore below.

Soluble Fiber Basics

Soluble fiber can be dissolved in water and will slow down your digestion. This may sound like a bad thing at first, but it actually helps in at least a few ways. For one, it’s the reason why fiber helps you feel full for a longer period of time. It’s also why fiber can help prevent or manage diabetes because it affects blood sugar and insulin sensitivity.

Soluble fiber can also help you with your cholesterol levels. One of the most commonly eaten foods with good levels of soluble fiber are beans. Beans have been linked to heart health, and are recommended to those with diabetes, thanks mostly to their high fiber content. Other foods high in soluble fiber are fruits, vegetables, and grains.

Insoluble Fiber Basics

Insoluble fiber cannot be dissolved in water and is known for helping move foods and waste along and making it easier to have a bowel movement. Insoluble fiber is why fiber has the reputation for keeping you regular.

Popular foods with high levels of insoluble fiber are cabbage, onions, bell peppers, and lettuce. The outer peels of many foods are where the insoluble fiber is found, which is why it’s important to buy organic and leave the peels on.

Similarities

One feature that each type of fiber shares is that they help carry waste and toxins out of the body. Soluble fiber does this by becoming one with the body, dissolving into the tissues themselves, while insoluble fiber acts as a bulking agent helping to free the body of sluggish waste that has built up, and keeping your digestive system clean. Neither insoluble fiber nor soluble fiber gets digested by the body the way non-fibrous foods do.

The Main Differences

What happens to each type of fiber once you eat it is the main difference you’ll find between them. Soluble fiber is absorbed into the body while insoluble fiber isn’t. Soluble fiber acts to slow down your digestion, while insoluble fiber acts to speed it along.

Which Is Better?

Both types of fiber are necessary for a fully functional digestive system, and it isn’t advised to seek out one of the other based on the specific benefits they provide. It’s important to eat a balanced diet, and that includes a balance of both insoluble and soluble fiber. Soluble and insoluble fiber work as a dynamic duo within the body, and have yin and yang properties that make them work best as a team.

How Much Do I Need of Each?

The guidelines for fiber vary greatly from country to country, and from health expert to health expert. What is unanimous is that Americans don’t get nearly as much total dietary fiber as they need, and this is a trend that has been going on for quite some time. Increasing your overall dietary fiber without regard to whether it is soluble or insoluble is step one. At that point you can assess your digestive abilities and decide whether you need to correct any imbalances in terms of getting more or less of either insoluble or soluble fiber.

Should I Take Fiber Supplements?

It’s always best to get your fiber from natural sources in your daily diet. As long as you are eating a variety of fruits, vegetables, legumes, and some grains you should be consuming enough fiber without the need to supplement. But a common complaint is that with the Standard American Diet and hectic lifestyles it isn’t always feasible to eat perfectly, and often fiber-rich foods are the first to get neglected on a busy day. As a contingency plan for when your diet goes off track, fiber supplements can be used to fill the gap and make sure that your digestive system is humming along. Just be sure that the supplement you choose does not contain psyllium husk or other unnatural bulking agents, as these can do more harm than good and you may find that you come to depend on them.

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Why Is Fiber Good for You? The Crunchy Truth

The benefits of fiber can’t be overstated, and until you have met your daily requirement consistently for a month or longer, you just can’t imagine how great you’ll feel. If you need some additional reasons to eat more fiber each day,here are some of the biggest ones.

1. Keeps Cholesterol Down

Fiber helps your cholesterol levels by blocking harmful cholesterol from making it into the bloodstream. Specifically it’s the soluble fiber that does the most work in this department.

Soluble means it’s soaked up by the body rather than insoluble, which remains undigested during its trip through the body.

High cholesterol is a precursor to the larger problem of heart disease. That makes it something you’ll definitely want to keep your eye on, and get checked regularly. If your doctor has told you to watch your cholesterol, they probably asked you to up your fiber if you have been running low.

Best Sources of Fiber for This Benefit: Oatmeal is a wonderful source of fiber that is especially good at soaking up cholesterol and whisking it out of the body. Add some fruit to your oatmeal and you’ll be getting even more soluble fiber. Recommended fruit: Strawberries, Blueberries, and Apples.

2. Helps Maintain a Healthy Weight

Eating the right amount of fiber each day contributes to your quest of maintaining a healthy weight. Not getting enough fiber causes you to store excess body waste and leaves you susceptible to toxic build-up, while making you less likely to have that get-up-and-go that leads to exercise and other activities.

Being overweight or obese leaves you at a higher risk for a number of conditions and diseases. Fiber can help you avoid these maladies by putting you at the ideal weight for you. When you combine a higher fiber intake with a balanced diet and exercise weight loss comes naturally.

Best Sources of Fiber for This Benefit: Eat a wide variety of foods that contain fiber in order to meet all of your nutritional requirements for a healthy weight. Fruits and vegetables provide the vitamins you need each day, and beans and nuts will help you get all of the important minerals needed.

3. Stabilizes Blood Sugar Levels

Spikes in your blood sugar level can leave you feeling foggy and fatigued. It can occur from eating a carb-laden meal that isn’t properly balanced. Adding a high-fiber food that is also a healthy carbohydrate can go a long way towards feeling great all day.

Maintaining healthy blood sugar levels is important as it helps you prevent diabetes, but also keeps you at a healthy weight. It also means you’ll be alert and focused throughout the day, with steady blood sugar levels instead of spikes that lead to fatigue and foggy headedness.

Best Sources of Fiber for This Benefit: Beans are the best source of fiber to help keep blood sugar levels stable. They are digested slowly by the body, will keep you full for several hours, and provide plenty of fiber to get you closer to your daily requirement. They’re also full of important minerals the body needs replenished each day.

4. Keeps You Regular

The most common benefit experienced by taking in the needed amount of fiber each day is that you’ll stay regular. This means you’ll have fewer instances of both constipation and diarrhea. Fiber helps keep your stools soft malleable to prevent constipation, and bulks them up to prevent diarrhea.

Your body needs to stay regular because it facilitates the removal of harmful toxins. A sluggish digestive system leaves you at risk of re-absorbing toxins that the body is trying to release. Help keep it humming along by taking in the right amount of fiber for you each day.

Best Sources of Fiber for This Benefit: Any and all fiber will help keep you regular, but avoid products in the store that are labeled as being high in fiber. Often this is synthetic fiber and not natural fiber like the kind found in fruits and vegetables. It’s nice to think that we can get half the day’s fiber from one fiber bar, but that’s not the optimal way to meet your fiber needs.

5. Helps Keep Your Bowels and Colon Healthy

A healthy colon is the cornerstone to overall wellbeing, and has trickle-down benefits to many other systems of the body. Contrarily, when it’s clogged and dysfunctional, evidence of the dysfunction will surface in in other areas as well.

You just can’t have a healthy colon without getting enough fiber over the long term. Eventually the cumulative effect of insufficient fiber will take its toll, and you’ll lose some efficiency of the colon, causing complications of all types, like constipation, IBS, hemorrhoids, and others.

Best Sources of Fiber for This Benefit: You’ll want to get both insoluble and soluble fiber in order to keep your digestive tract clean and healthy. Most fruits and vegetables will contain some of both of types, and are the best source of fiber you can take in for these benefits.

6. Lowers Your Risk of Heart Disease

Keeping your heart healthy should be priority one, and getting enough fiber should be near the top of your list of healthy heart

Best Sources of Fiber for This Benefit: Nuts may be the best way to go for lowering your risk of heart disease. Not only do they contain fiber, but they’re helpful in lowering triglycerides in the body, and have been directly linked to helping to avoid heart disease.

7. Lowers Your Risk of Hemorrhoids

Hemorrhoids can be a painful and intense condition, and can be caused by or worsened by hardened stools caused by a lack of fiber. Straining to go and spending longer on the toilet than would otherwise be necessary are two contributing factors when it comes to hemorrhoids.

If you’ve ever had a case of hemorrhoids, you definitely don’t want to experience it again, and eating a diet rich in fiber can help make sure it doesn’t recur. If you’ve never been through it but would rather just avoid it altogether, increasing your fiber to the recommended daily suggestion is a smart move.

Best Sources of Fiber for This Benefit: Leafy greens are a great source of fiber that will help to produce easy-to-pass stools that can keep you free of hemorrhoids, or to help your hemorrhoids to heal.

8. May Help Prevent Cancer

This is arguably one of the most important health benefits of fiber, and not to be overlooked. Getting enough fiber each day has been linked to a decreased rate of many types of cancers, including breast cancer, prostate cancer, and colon cancer, although studies on each of these have had mixed results.

Fiber may not have been shown to directly responsible for cancer prevention, but it adds to a properly functioning body that is at a healthy weight and is keeping toxins from lingering around. It’s just one factor in your overall lifestyle to avoid diseases like cancer and other potentially fatal conditions, like heart disease.

Best Sources of Fiber for This Benefit: Fruits and vegetables not only contain fiber, by also contain antioxidants and phytonutrients that keep cancer away. Broccoli and cabbage are good sources of fiber, and are also cruciferous vegetables that have been proven to act as anti-cancer agents in the body.

9. Keeps Skin Healthy

Fiber benefits the body in so many ways, some of which we’ve seen can mean the difference between life and death, while others simply help you look and feel your best each day.

By getting enough fiber you’ll be helping to flush out toxins that would otherwise cause outbreaks and blemishes. You’ll also be preventing constipation, which can lend a hand to an assortment of unwanted skin conditions. Keeping hydrated while you increase your fiber intake is important, especially for the skin, so make sure you’re drinking enough water while you get more fiber.

Best Sources of Fiber for This Benefit: To keep your skin looking and feeling great you’ll want to make sure you’re eating fresh fruits and vegetables. You’ll also want to focus on beans for the minerals they provide. Nuts can provide healthy fat that also helps give your skin a natural glow.

11. Helps Lower the Risk of Stroke

We’ve already seen how fiber can help prevent heart disease, but it specifically helps with one condition in particular: stroke. One reason fiber helps you avoid a stroke is that it helps to lower your blood pressure, one contributing factor to a higher risk of stroke.

Helping to lower your cholesterol is another factor in lowering your stroke risk. The combination of a lower blood pressure and lower cholesterol could be enough to shift you out of the danger zone and back to the healthy side of the stroke risk chart.

Best Sources of Fiber for This Benefit: Cholesterol-lowering fiber sources like oatmeal are the best for reducing the likelihood of a stroke. You can also increase your intake of fruits and vegetables high in fiber, many of which contain antioxidants which further decrease your risk of heart-related diseases.

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