Macaroni Salad with Vegetable Confetti

This mild and creamy vegan macaroni salad is reminiscent of the kind sold at deli counters, but with more going for it — namely, lots of veggies. Kid- and picky eater-friendly, it’s a nice change-of-pace from sandwiches to pack for school or office portable lunches. For this recipe, we used Tolerant’s gluten-free organic green lentil pasta, just one of several such high-protein, legume-based pastas.  Adapted from The Vegetarian Family Cookbook. Photos by Evan Atlas.

Makes: 6 or more moderate servings

• 1 cup mini-elbow macaroni or other tiny pasta
• 1/2  red bell pepper, finely diced
• 1/2 cup frozen green peas, thawed
• 1/2 cup cooked fresh or frozen corn kernels, thawed
• 1 medium carrot, finely diced
• 1/2 cup vegan mayonnaise
• 1 teaspoon prepared mustard
• 2 teaspoons sweet pickle relish
• Salt and freshly ground pepper to taste

Cook the in plenty of steadily boiling water until al dente, then drain. Rinse under cool water, then drain again and transfer to a serving container.

Combine the vegetables with the cooked pasta. Add the mayonnaise, mustard, and relish, and stir together.

Season gently with salt and pepper. Serve at once or cover and refrigerate until needed.

Variation: You can substitute the veggies listed above with others that your kids might enjoy, such as green beans, broccoli, summer squash, etc., so long as they are cut into very small pieces.

• Explore more recipes for Cool Pasta Salads.
• Here are more Salads Your Kids Might Just Eat!

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12 Proven Benefits of Pomegranate (No. 8 is Impressive)

Pomegranates are among the healthiest fruits on earth. They contain a range of beneficial plant compounds, unrivaled by other foods. Many studies have shown that they have incredible benefits for your body, and may lower the risk of all sorts of diseases (1). Here are 12 health benefits of pomegranates, that are supported by modern […] The post 12 Proven Benefits of Pomegranate (No. 8 is Impressive) appeared first on http://ift.tt/1aS7CX7

[ This is only a summary. Click the link above to read the full article. ]

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A Guide to Tofu Varieties

Tofu has been such a plant-based staple for decades (not to mention the millennia in which it played a starring role in Asian cuisines) that it’s easy to forget that there are still plenty of newbies discovering it all the time. That alone merits this primer, though even for tofu aficionados, fresh inspiration is always welcome. 

Tofu is rich in easily digestible protein, low in calories and fat, and is a good source of calcium, iron, and B vitamins. To allay a common concern, most commercial tofu is made from organic soybeans, and is thereby non-GMO.

The very characteristics that can make tofu perplexing — its blandness, and in some cases mushiness, can be among its greatest assets. Here are some of the common varieties and some of their best uses.

Photo courtesy of Vegetarian Times

 

 

 

 

 

 

 

 

 

 

Silken tofu: Available in tubs or aseptic packages, this type of tofu is quite soft and very smooth. It’s ideal to puree and use as a base for soups, dressings, and dips, and sauces. It also makes an excellent dessert pudding or pie filling.

Soft tofu: This variety comes in water-packed tubs and is good for crumbling, such as in scrambles, egg-like eggless salads, or patties. Similarly, it can replace ricotta cheese in lasagna or stuffed shells. Like silken tofu, soft tofu can also be pureed and used as a soup or sauce base, with a somewhat heftier consistency.

Firm or extra-firm tofu: Also available in water-packed tubs, use one of these varieties when you want tofu to hold its shape in a dish. Firm tofu can go both ways  — it crumbles well for scrambles or eggless salad much like soft tofu; but well blotted or pressed, it can crisp up or hold its shape like extra-firm. Extra-firm tofu is used to best advantage in Asian-style stir fries and stews, as well as made into cutlets or nuggets. Using a tofu press like the EZ Tofu Press or Tofu XPress is an easy way to get the water out of these varieties of tofu.

Super-firm tofu: This variety of tofu is quite dense, and with a texture that’s on the drier side, so doesn’t need much blotting or pressing, if at all. It’s an especially good stand-in for feta cheese, or for ricotta, when finely crumbled and moistened with a little non-dairy milk. Crumbled into stews, it absorbs flavors and adds texture.

Augmented tofu: This variety of tofu can is often made from sprouted soybeans and/or in some way enriched with extra nutrients. It’s somewhat higher in protein, vitamins, and minerals than the usual varieties and is available in firm, extra-firm, or super-firm varieties.

Baked (marinated) tofu: Look for this chewy, dense, and flavorful form of tofu in natural foods stores. It comes in a variety of flavors such as teriyaki, Caribbean, smoked, and more, and is ready to use straight from the package. It can be used in hot dishes including stir fries, casseroles, and tortilla dishes (such as fajitas) or in cold fare like sandwiches and salads. This might just be the kind to win over tofu skeptics.

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Food of the Week: Black Beans

Black beans and other beans such as pinto beans, navy beans, and kidney beans are all known scientifically as Phaselous vulgaris . (This scientific name refers to the genus and species of the plant; navy, kidney, pinto, etc. are different varieties ...

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Recipe of the Week: Black Bean Chili

An excellent source of molybdenum, fiber, vitamin C, and folate, this is alternative version of chili that can be served as a meal in itself or used in many dishes such as soft tacos, tostados, frittata, or enchiladas. The Healthy Saute cooking ...

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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: The Healthiest Way of Cooking Black Beans

To cook the beans, you can either cook them on the stovetop or use a pressure cooker. For the stovetop method, add three cups of fresh water or broth for each cup of dried beans. The liquid should be about one to two inches above the top of the ...

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I read that raw tomatoes do not provide maximum benefits of lycopene. Do I have to cook my tomatoes?

There is some evidence that cooked and processed tomato products (e.g., tomato paste, tomato sauce) may provide higher levels of lycopene compared to raw tomatoes. This may be due to the higher concentration of tomatoes in these cooked and ...

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What is your opinion on seitan? I am a vegan so it is a very potent source of protein for me.

Seitan is not considered a whole food so we would not recommend it for regular or routine consumption. We would encourage you to include a wide variety of beans, lentils, nuts/seeds, tofu, tempeh and grains, including quinoa to help you meet your ...

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The Latest News About Black Beans

Black beans could not be more succinctly and descriptively named. They are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance. With a rich flavor that has been compared to mushrooms, black beans ...

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Today's researchers are disputing the saturated fat link to heart disease. What is your take on the new paleo and primal diet recommendations?

Saturated fats play an important role as a primary structural fat in cellular membranes and serve as cellular signaling agents among other vital physiological functions; however, they are not essential in our diet as they can be synthesized by the ...

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What do you think about the lacto fermentation of foods? I has greatly improved my digestion.

Fermented food contains healthy bacteria that support gastrointestinal health, digestion and even immunity. We certainly recommend including a wide variety of fermented foods as part of your regular diet for optimal health. Consider adding ...

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What about quick cook steel cut oats? It's a lot faster to cook! The nutritional labeling matches that of the "regular" steel cut oats.

Quick cooking steel cut oats are cut into much smaller pieces than regular steel cut oats, which allows them to cook faster, so nutritionally they are equivalent to one ...

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I can't find consistent information regarding gluten content of oatmeal. Would you comment on that?

Oats are members of a non-scientifically established grain group traditionally called the "gluten grains." The idea of grouping certain grains together under the label "gluten grains" has come into question in recent years as technology has given ...

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Warm Sushi Rice Bowls with Tofu Teriyaki

Crisp teriyaki-flavored tofu bites are perched atop nori-flecked sushi rice for an invigorating meal in a bowl. It’s a lively combination of cooked and raw ingredients. Recipe originally published in January 2015 Vegetarian Times. Photo courtesy of Vegetarian Times.

Serves: 6
Total time: 40 minutes or less

Tofu teriyaki

• ¼ cup mirin (rice wine), sake, or dry white wine
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon natural sugar
• 1 tablespoon rice vinegar
• 2 teaspoons grated fresh ginger
• 1 teaspoons dark sesame oil
• 14- to 16-ounce package extra-firm tofu, drained and cubed

Sushi rice

• 1 ½ cups short-grain brown rice
• 3 tablespoons rice vinegar
• 1 tablespoon. natural sugar
• ¼ teaspoon salt

To finish

• 2 sheets toasted nori, cut into short strips, plus more for garnish
• 1 medium avocado, pitted, peeled, and finely diced
• 2 medium carrots, cut into matchsticks or coarsely grated
• ½ cucumber, cut into matchsticks or coarsely grated
• Toasted sesame seeds, optional
• Thinly sliced scallions, optional

To make the Tofu Teriyaki: Combine all ingredients except tofu in shallow container. Add tofu, and toss to coat. Set aside to marinate for 10 to 15 minutes, stirring once or twice.

Meanwhile, bring the rice and 3 cups water to a boil in saucepan. Cover, reduce heat to medium-low, and simmer for 30 minutes, or until all water is absorbed. (For a more tender grain, add 1/2 cup water and cook until absorbed.)

Remove the rice from the heat and stir in the vinegar, sugar, and salt. Stir in  the nori and set aside.

Heat large non-stick skillet over medium-high heat. Add the tofu and marinade, and cook 5 to 7 minutes, turning gently, until tofu cubes are browned and crisp on most sides.

To serve, divide the Sushi Rice among six serving bowls. Top with Tofu Teriyaki, avocado, carrots, and cucumber. Garnish with extra nori, sesame seeds, and optional scallions.

• Here are more easy, versatile tofu recipes.
• Here are more great recipes for vegan bowls.

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4 Reasons Why You Should Start Juicing

Contributed by Garrick Dee Tan. When it comes to staying healthy and fit, a lot of health experts like dieticians and doctors would say that you should eat a lot of fruit and vegetables. How much? It varies. For instance if you’re a 35 year old male who does not exercise a lot, you should eat at least 2 cups of fruit and 3 cups of vegetables.

This handy tool from the Centers for Disease Control and Prevention (CDC) will calculate how much you should eat depending on your age, sex and physical activity level.

What counts as a cup? According to the CDC a whole small apple can be considered as a cup, a large banana is considered a cup, half a cup of sweet potato + half a cup of green beans is considered a cup. Here’s the full chart.

Eating all that vegetables and fruit really fills up your stomach which is great because it’ll leave less room for junk food but the digestive system gets overwhelmed.

One option that will help health conscious folks like you and I consume more fruits and vegetables is juicing, and I’ll share with you 4 reasons why you should consider incorporating this practice into your diet.

1. Allows you to consume more fruits and vegetables

Like what I said earlier in this article depending on your age, sex and physical activity level you need to consumer 5 to 6 cups fruits and vegetables. Juicing helps you consume more because the process separates liquid from pulp.

What’s left is a liquid brimming with live enzymes and nutrients get absorbed by the body without having to be digested by the gut. This in a way helps rest the digestive system.

2. Helps treat certain types of ailments like diabetes

Diabetes is an epidemic that affects over 30 million Americans with over 1.5 million new cases per year. One of the best natural remedies used with success by a number of people to control diabetes is bitter melon.

This (you guessed it) bitter fruit contains four ingredients that is known to help the body’s capability to absorb and process sugar. These four ingredients are vicine, polypeptide-P, charantin and lectin.

It is so potent that doctors and health practitioners have warned against combining this with diabetic medication because it could cause hypoglycemia or a condition where the blood sugar falls to dangerously low levels.

Dosages vary but the maximum you can safety take is around 2 bitter melons per day. If you’ve tasted bitter melon, it is very bitter and I doubt no matter how good the chef is you won’t be able to eat a whole piece.

An alternative is to juice bitter melon. This removes all the pulp and what you get is a concentrated drink that has helped thousands of people reverse type-2 diabetes. If pure bitter gourd is too bitter for your taste you can try adding these ingredients.

Important note: If you’re under medication, consult with a physician first before incorporating this into your diet because like what I’ve said combining this with diabetic medication can cause hypoglycemia. And when you do take this regularly monitor blood glucose levels – if it falls within normal levels ask your doctor if you can discontinue medication.

3. Helps you lose weight

No, I’m not talking about a juice fast where you’ll eat nothing but juice. I’m talking utilizing juicing into your diet in order to reduce hunger pangs.

While a juice fast can work for the short term and I’ve read a lot of success stories, the truth is it isn’t sustainable for an extended period and can be dangerous if you do it the wrong way.

What I’m suggesting here is a solution where you don’t need to starve yourself. The solution involves drinking fresh juice before a meal or in-between meals in order to curb the hunger pangs that normally would occur if we don’t eat snacks in between meals.

Health experts agree that eating smaller portions is the key in losing weight and keeping it off but if what you are eating in between meals is rich in fructose then this method can also work against you, which is why drinking juice or a smoothie / juice combo is a better option.

Not only will your body get the nutrients it craves for thus reducing appetite, it also lessens the carb and sugar intake. This will result in weight loss minus the nutrient deprivation.

If you don’t believe me, try some of these recipes before any meal and see if it helps in reducing hunger pangs. Some of these recipes have ingredients that help in weight loss like Avocado and Grapefruit.

4. Improves digestion

A health digestive system is important to our overall health, in fact a third of our immune system is found in the digestive tract and research confirms this.

Juicing helps indirectly by providing you with a healthier alternative to store bought juices.

Fruits like lemon also help with the digestive system by lubricating the digestive system and softening the stool. Drinking a cup of warm lemon water in the morning will help improve in fact will help digestive health by stimulating the liver to produce bile which is a fluid needed to flush out waste from the gut.

Another ingredient you can add to your juices to improve digestion is ginger. Eating a thumb of ginger is just plain impossible but juicing it is not and adding it adds a nice spicy contrast.

Next week, I’ll cover the most common mistakes a lot of people make when juicing. One of them is a key contributor in people gaining weight so please stand by for that.

• For more juicing tips, visit Juicing with G.

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The Best Vegan Milk (Non-Dairy) Alternatives

Are you looking for some healthy vegan milk alternatives that can please your taste buds at the same time? Well, the market is flooded with dozens of non-dairy milk beverages and quite a few of them are worth trying. Sounds interesting? Read on below to learn more:

Why Vegan Milk is a Good Choice for You?

No matter whether you are a vegetarian or a non-vegetarian, picking non-dairy milk alternatives over the regular ones is always beneficial for you. Let us dig a bit deeper and find out why one should go for vegan milk choices:

1. Being free of lactose, it is non-allergenic. So, if you are allergic to cow milk, going vegan will help you a lot.
2. If you have lactose intolerance, the chances are big that you experience acid reflux, abdominal gas, bloating, etc. frequently. Dairy-free milk substitutes can eliminate these symptoms fast and easily.
3. Acne and regular milk always go hand in hand. The risk becomes even greater in case of skimmed milk. But when you replace your dairy consumption with the vegan alternatives, you get rid of it.
4. When the milk is produced from a cow non-organically, it gets contaminated by the antibiotics and hormones injected into the animal’s body. The unnatural production process of milk also causes mastitis to cows, which results into the presence of pus in milk. All these lead to hormonal imbalances and various other ailments in human beings. However, when you opt for non-dairy milk, you can always stay away from these worries.
5. Most of the vegan milk alternatives can be made easily, quickly and economically at home and you can even add lots of flavor to it.

8 Best Vegan Milk Alternatives You Should Try

1. Soy Milk

It is prepared by pounding and processing dried soybeans with water. You can find a variety of flavors including light, sweet, full-cream, vanilla, chocolate, etc. in the market. The density and creaminess of the milk may also vary greatly and it tastes even better than regular milk.

Qualities:

• The protein content is almost similar to cow milk (around 8 grams a cup).
• High in dietary fiber, calcium, potassium, magnesium, vitamin B1, vitamin B2, vitamin D, plant-based omega-3 fatty acid, antioxidants, phytoestrogen, manganese, selenium, phosphorus, choline, folate, etc.
• Very low in saturated fats and sugar
• Lactose and cholesterol-free
• Prevents prostate cancer, osteoporosis, cholesterol transportation, etc.
• Strengthens blood vessels
• Eases menopausal symptoms

2. Oat Milk

This nutritious milk is made by pre-soaking the grains of oatmeal in water and straining the concotion carefully. It is sweet in taste and thick in consistency. A variety of flavor is available in the market and you are free to pick your favorite one.

Qualities:

• Fulfills almost 35% of our daily requirements of calcium
• Works as a ‘protein powerhouse’
• Fat and sugar content is very low.
• Contains no cholesterol or saturated fats
• Rich in soluble fibers, iron, vitamin A, vitamin D, folate, phytochemicals, etc.
• Prevents a number of cancers
• Improves cardiovascular health
• Promotes digestion and prevents constipation
• Increases ‘good cholesterol’ level and reduces ‘bad cholesterol’ level
• Makes the immune system stronger
• Keeps skin clean and acne-free

3. Rice Milk

This thin and naturally sweetened milk substitute is prepared from brown rice grains and is considered as extremely healthy. You can also avail its vanilla-flavored version from your local supermarket.

Qualities:

• Has perfect proportions of protein and carbohydrate
• Great source of antioxidants, B-vitamins, vitamin D, calcium, etc.
• Gluten-free milk
• No saturated fat and cholesterol
• Very inexpensive

4. Almond Milk

This wonderfully tasty vegan milk is made by pulverizing soaked almonds thoroughly. The sweet and nutty flavor and high nutrition make it highly popular among the lovers of dairy-free milk substitutes.

Qualities:

• Fulfills 30% of our daily requirements of calcium
• Contains 25% of our daily requirements of vitamin D
• Very low in calories (one servings offers only 30 calories)
• Enriched with proteins, omega-6 fatty acids, antioxidants, dietary fibers, vitamin E, iron, zinc, magnesium, etc.
• No saturated fats, cholesterol and lactose
• Gives immunity a boost
• Makes teeth and bones stronger
• Helps in healthy digestion
• Perks up the skin texture by offering anti-aging benefits
• Encourages weight loss

5. Coconut Milk

It is another creamy, flavorful and nourishing alternative to regular milk, which is basically prepared by grating the ‘meaty’ flesh of ripe coconuts as well as extracting the concoction. You can get both ‘thick’ and ‘thin’ coconut milk for using as cooking ingredients and both of them are super tasty.

Qualities:

• High in dietary fibers, vitamin B-12, vitamin D, iron, calcium, manganese, copper, phosphorus, selenium, etc.
• Contains very less amount of sugar
• No fructose
• Helps in controlling blood sugar
• Strengthens both bones and blood vessels
• Prevents arthritis and osteoporosis
• Gives a feeling of fullness, thereby helping in weight loss

6. Cashew Milk

Cashew milk has a natural vanilla flavor and it is made of a smooth, rich blend of water and cashew nuts. It is an amazingly tasty, absolutely creamy and highly satisfying milk beverage.

Qualities:

• Amazing source of proteins, B-vitamins, calcium, magnesium, copper, etc.
• Very low fat content
• Free of cholesterol
• Increases the production of RBCs (Red Blood Corpuscles)
• Promotes healthy metabolism
• Helps in tissue and bone formations
• Keeps cholesterol levels under control
• Enhances cardiovascular health

7. Hazelnut Milk

Being derived from tasty and savory hazelnut, this milk tastes heavenly. It also has a nutty flavor, which is very much liked by people. Like all other vegan mil substitutes, it also has high nutrition value.

Qualities:

• High in healthy carbohydrates, vitamin B-12, vitamin D and calcium
• No saturated fats, lactose and cholesterol
• Takes care of bones and teeth
• Keeps you filled up for a long time

8. Hemp Milk

It is prepared from the seeds of hemp tree and is regarded as one of the healthiest choices for dairy-free milk. It is widely known for its ‘earthy’ taste and nutty flavor.

Qualities:

• Contains as much as 10 essential amino acids
• Has a perfect omega-6 fatty acids to omega-3 fatty acids ratio
• Loaded with soluble fibers, proteins, vitamin B1, vitamin B5, calcium, potassium,
• Aids in muscle building
• Provides immense energy

3 Simple and Easy Homemade Vegan Milk Recipes

What if you need a good vegan milk alternative for cooking or drinking but do not wish to purchase commercial one? Just DIY! We are giving you 3 easy, simple and fast vegan milk recipes to try at home:

(1) DIY: Homemade Almond Milk Recipe

Ingredients:

• Best-quality raw almonds – 1 cup (organic is even better)
• Sea salt – 1 teaspoon
• Distilled water – 2 to 4 cups (as per your preference)

Method:

1. Take the almonds in a glass bowl and pour distilled water into it to soak them completely. Add sea salt to the water and cover the bowl with a lid. Keep it aside for nearly 12 hours.
2. Rinse the swelled up almonds well under running water to get rid of all sorts of enzyme inhibitors.
3. Now, put the almonds in a blender and pour rest of the distilled water into it. Blend thoroughly to mash all the nuts.
4. Strain it or not, your creamy almond milk is absolutely ready!

(2) DIY: Homemade Oat Milk Recipe

Ingredients:

• Oats – 1 cup
• Organic raw honey – 1 to 2 tablespoons (as required for sweetness)
• Sea salt – (1/4) teaspoon
• Distilled water – 3 cups

Method:

1. Rinse the oats well and drain them perfectly before placing them in a bowl.
2. Add water to it and cover with a lid. Let the oats soak for 8 to 10 hours so that they get softer as well as easier to process.
3. Once again, rinse the oats well and remove the oat slime completely.
4. Shift them to a blender and pour distilled water into it. Blend for some time and sieve it.
5. Press the semi-pulverized oats with the backside of a spoon in order to take the maximum milk out of it.
6. Add honey and sea salt to the concoction and your homemade oat ilk is here!

(3) DIY: Homemade Brown Rice Milk Recipe

Ingredients:

• Brown rice – (1/2) cup
• Sea salt – 1 teaspoon
• Distilled water – 2 cups

Method:

1. Clean and wash brown rice properly and soak it in water for a couple of hours.
2. Cook it as usual.
3. Now, place the cooked brown rice inside a blender jar. Also, add sea salt and distilled water to it.
4. Blend until a smooth, thick milk is formed.
5. Voila!

So, are you ready to switch to vegan milk alternatives?

References
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Authors Bio
Soni likes to share her knowledge with the world helping others to live a healthier life. She also loves to share her express her views and explore anything and everything that can feed her pen.

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7 Bountiful Bean Salads

Bean salads are so easy to make — it’s usually all about tossing together a bunch of tasty ingredients — and so useful. They’re great to share at potlucks, take on picnics, pack into lunches, or just to serve on the side of the dinner plate for added protein. Here are a few of VegKitchen’s favorites, starting with Avocado and Pinto Bean Salad, an easy combo with a Southwestern flair. This goes well with vegan quesadillas and other tortilla specialties that don’t themselves contain beans.

Chickpea Salad with Tomatoes and Basil makes a good lunch on its own with some whole grain bread and fresh fruit. It’s a great companion to Italian-style pasta dishes or simple grain dishes.

Marinated Black-Eyed Peas is appetizing recipe that hails from traditional Texas home cooking, hence its colloquial name “Texas Caviar.” Serve in small quantities to add protein to the plate, almost like a relish.

Classic three-bean salad gets an update in this Contemporary Three-Bean Salad, with balsamic vinegar, cilantro, and sunflower seeds.

In this Southwestern-inspired Black Bean and Corn Salad, the ingredients look very enticing, and taste even better. Embellished with tomato, avocado, and lime juice, this makes a great potluck dish for a crowd if you double the recipe.

Featuring the companionable flavors of fresh green beans, navy beans, and cucumber, Navy Bean and Green Bean Salad with Fresh Herbs is lively and refreshing, perfect for picnics, potlucks, and casual company buffets.

Another good use of tasty chickpeas, Chickpea Salad with Zucchini, Vegan Mozzarella, and Basil is great on its own as a first course, or as a companion on the plate with a lighter pasta dish.

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Food of the Week: Salmon

People have been enjoying salmon as a food ever since this beautiful fish appeared in the Earth's waters. Like other fish, in addition to being consumed in fresh form, preservation techniques such as smoking or salting were used to preserve the ...

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Recipe of the Week: Salmon with Mustard and Ginger

Try this easy-to-prepare recipe not only for great taste but to add an extra boost of those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating. Enjoy! ...

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Ask George: Is almond milk a good source of calcium? Is it as calcium rich as almonds? Would drinking almond milk be a good way to get sufficient amounts of calcium since I don't drink cow's milk?

The calcium content of almond milk will vary depending on the manufacturer. Some brands of almond milk will be fortified with calcium and provide a similar amount of calcium as cow's milk (about 300 mg of calcium per cup) in which case almond milk ...

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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: The Healthiest Way of Cooking Salmon

The best ways to cook salmon is by using methods that will keep it moist and tender. Salmon can be easily overcooked and become dry, so be sure to watch your cooking times.One of our favorite ways to prepare salmon is using our "Quick Broil" method. ...

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Nutrition experts tout walnuts as a good source of Omega 3's, but overlook the great amount of Omega 6's in walnuts. Would not that offset some of the anti-inflammatory effects of walnuts?

Just because a food naturally contains a higher ratio of omega-6 to omega-3 fats doesn't mean it should be avoided. If you are eating a whole foods plant based diet that includes fish/seafood, and avoids an excess of processed foods and vegetable ...

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I have read your information on almonds and can't see any reference regarding sterilized American almonds. Please can you tell me the difference between sterilized and unsterilized almonds.

You can learn more about almond pasteurization from this article on our website. Is it true that all almonds grown in California will be required to be pasteurized? If so, what are the health implications of this? ...

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The Latest News About Salmon

With exceptional nutritional value due to their rich concentration of omega-3 fatty acids, salmon is a favorite among fish lovers and enjoyed even by those who are not always fond of fish. Salmon are incredible fish sometimes traveling thousands of ...

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I'm impressed by the high nutrient value of fresh pineapple, especially for bromelain. How does canned pineapple compare generally, and for bromelain specifically?

We don't have a side-by-side comparison for fresh versus canned pineapple. However, fresh pineapple will have more bromelain than canned pineapple. The bromelain content will begin to degrade once the pineapple is cut, exposed to oxygen, and/or ...

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What are your thoughts on blood type based nutrition?

We are not aware of any reliable scientific evidence that supports eating a specific diet for different blood types. You can begin to learn more about the George Mateljan Healthy Way of Eating on our website. ...

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Please provide me with advice on the best way to remove pesticides from skin and body of fruits and veggies without weakening or destroying their nutritive value.What about using a vinegar bath?

We are not aware of any evidence to suggest that soaking in vinegar water or salt solution will provide any added benefit for removing pesticide residues compared to a thorough washing under running water. In fact, soaking leafy greens can reduce ...

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How do you suggest to eat fresh turmeric?

You have to be careful when using turmeric since its deep color can easily stain. To avoid a lasting stain, quickly wash any area with which it has made contact with soap and water. To prevent staining your hands, you might consider wearing kitchen ...

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Sugar Alcohols: Good or Bad?

For many decades, sugar alcohols have been popular alternatives to sugar. They look and taste like sugar, but have fewer calories and fewer negative health effects. In fact, many studies show that sugar alcohols can actually lead to health improvements. This article takes a detailed look at sugar alcohols and their health effects. What Are […] The post Sugar Alcohols: Good or Bad? appeared first on http://ift.tt/1aS7CX7



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Vegan Kale Caesar Salad

This vegan Kale caesar is an updated version of the classic American caesar salad. There’s not much to to the original recipe other than lettuce, bread croutons, and a (nonvegan ) caesar dressing, so a revamp is welcome. When I first made this with only kale, I found it to be a bit too overpowering. The combination of kale and romaine lettuce is perfect, allowing the other flavors to shine through. This recipe, easy though it is, also offers further shortcuts.

Serves: 4

Spiced chickpea croutons

1 tablespoon olive oil

15-to 16-ounce can chickpeas, drained and rinsed

1 teaspoon salt-free seasoning blend (such as Frontier or Mrs. Dash)

1/4 teaspoon garlic salt or garlic powder

Freshly ground pepper to taste

Dressing

• 1/3 cup vegan mayonnaise or coconut yogurt


• 1 tablespoon olive oil


• 1 tablespoon lemon juice


• 1 teaspoon Dijon or spicy mustard


• 1 teaspoon vegan Worcestershire sauce (or 1 teaspoon Bragg liquid amines)


• 1/4 teaspoon garlic salt or garlic powder


• 2 tablespoons homemade Vegan Parmesan-Style Cheez
  
  or store-bought vegan Parmesan, plus more for topping

Greens

8 leaves lacinato (dinosaur) kale

1 small head romaine lettuce

Heat the oil in a small skillet. Add the chickpeas and sauté over medium-high heat until they’re touched with golden brown spots here and there, stirring frequently, about 7 minutes. Sprinkle in the salt-free seasoning, garlic salt, and pepper, and sauté for another minute or so. Once they’re done to your liking, remove the chickpeas to a plate so they can cool.

Meanwhile, combine the dressing ingredients in a small bowl and whisk together until smooth. Set aside.

Strip the (clean, of course) kale leaves off the stems. Cut into narrow ribbons and place in a mixing bowl. Rub a little olive oil onto your palms and massage the kale until it softens and turns a brighter shade of green. This should take less than a minute.

Remove the stem end from the lettuce and cut into narrow ribbons crosswise. If some of the ribbons are too long, give them one cut int the opposite direction. Add to the bowl with the kale and toss together.

Pour the dressing onto the kale and lettuce and stir in until everything is evenly coated.

Spread the kale and lettuce mixture onto a serving platter. Sprinkle with some extra vegan Parmesan, and top with the chickpeas.

Serve at once, passing around some extra vegan Parmesan for topping individual servings, if you’d like.

• Here are more raw kale salads.

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7 Daily Rituals for Perfect Skin

Getting perfect skin doesn’t have to be hard. Follow these 7 steps each day until they become a habit and your skin will naturally return to its healthy state. No need to spend a fortune trying to get healthy skin, it’s just a matter of getting back to simpler times and going more natural.

1. Get Your Beauty Sleep

Burning the candle at both ends and staying up until the wee hours of the morning will results in a tired, worn out look for the skin. In addition to dark circles under the eyes, you’ll also notice that your skin breaks out more, and these blemishes seem to last for days and days.

Sleep therapy is in order if any of these apply to you: You get 8 hours but it’s not near the hours of 10pm-6am, you get less than 8 hours on a regular basis and try to make up for it on the weekends, you’re sleeping more than 8 hours because you feel you need more sleep.

What It Does: According to Ayurvedic principles, you’ll get the most healing effect when you’re asleep during the hours of 10pm to 2am. Going to bed early and waking up early is one of the best ways to see a noticeable improvement in your skin.

2. Work Up a Sweat

Getting daily exercise to the point of sweating is good for a number of reasons, and of particular interest is how it benefits the skin. Unfortunately for many of us exercise has become something that we do only sporadically, or perhaps not at all. It’s no surprise that the skin has suffered from inactivity.

The skin is the largest organ of the body, and it is capable of absorbing and storing toxins that can make your skin look tired and ragged. A daily sweat helps to release these toxins and gives your skin a new and improved look. Not only that but you’ll just feel better and have more energy as long as you don’t work yourself too much. Your workout should be just enough to get you sweating while still leaving something in the tank to finish the rest of your day or evening.

What It Does: It’s all about the blood flow. By exercising every day you’re oxygenating the blood and improving blood flow throughout the entire body, which improves the shape of skin cells and helps them function at their best.

3. Use an All-Natural Cleanser

Keeping your skin clean is essential, but if you’re using a cleanser that is made up mostly of chemicals you’re doing your skin a disservice. Consider that most cleansers will use different acids and other chemicals in an attempt to “clean” your skin and instead end up causing breakouts and damaging your skin in the process.

While cleanser shopping, look for products that contain organic ingredients, and make sure you recognize and can pronounce any other ingredients that aren’t organic. Also consider the soap that you’re using for the rest of your body, and make that that it does not contain ingredients you wouldn’t want in your body, because that’s where they end up.

What It Does: Getting your skin clean is paramount to perfect skin, and using an all-natural cleanser means you’re getting rid of the problem without causing another one.

4. Use an All-Natural Toner

A toner helps to soothe your skin and therefore you wouldn’t want to use a store bought toner that is not made with natural ingredients. Go with one that is made with natural fruit and vegetable extracts that will nourish your skin instead of wearing it out.

Avoid toners with harsh chemicals in them that are meant to be used as an astringent. Often they will leave behind redness or dry out your skin, working against you and causing you to use other products to try to cover up the redness or handle the dryness.

What It Does: A toner provides the essential go-between for a cleanser and a moisturizer, and can be the key to flawless looking skin if you use the right kind. Don’t be afraid of using a good quality toner, even if you’ve been scared off by low-grade toners.

5. Use an All-Natural Moisturizer

If you’ve gone moisturizing shopping you’re probably aware that a vast majority of moisturizers have a lot of ingredients in them that you can’t pronounce. If you can’t pronounce an ingredient, it’s most assuredly a chemical, and doesn’t belong on your face.

Remember, your moisturizer should pamper your skin, so look for ingredients that have a calming and moisturizing effect. Each ingredient should serve a purpose and even better should be something that you could eat. The skin is very absorbent, so when you’re rubbing moisturizer all over your body you don’t want that moisturizer to contain things that are harmful to you.

What It Does: Depending on the type of moisturizer it will either add moisture to your skin, help protect the moisture that’s already there, or both. When the skin is properly moisturized it looks its best and has that special glow to it that you’re after.

6. Drink Enough Water

Being in a dehydrated state is a surefire way to limit how good your skin can look and feel. Aside from making you more energetic and helping your entire body feel better, staying hydrated will provide your skin with the moisture it needs to look and feel its best.

While there’s some debate over how much water you should drink each day to stay hydrated, the best calculation we’ve seen is to take your body weight, divide it in half and drink that number of ounces of water each day. As an added bonus, when you drink more water you help get rid of excess water weight, which will give you a slimmer look and make you feel better all over.

What It Does: Keeping your body hydrated helps to keep skin supple and smooth. Dry body, dry skin, so be sure that you’re getting your recommended daily water. If you’ve been dehydrated for a long time, increase your water intake gradually to give your body time to adjust to the changes.

7. Use a Face Mask

Don’t save face masks for a once-a-week thing, they should be used daily because your skin has different needs each day and masks can address them.

The best way to treat your skin using a mask is to have a list of face masks to choose from so you’ll be ready for anything. These one-ingredient face masks use all-natural ingredients that you can eat, but that provide plenty of benefits to your skin. Pick the one that goes with the problem you’re experiencing with your skin and you’ll notice a difference overnight.

What It Does: There are different masks you can make depending on what you skin needs that day. There are hydrating masks, masks that can lessen redness, and others that can help even skin tone. Use them each day so that you’re always giving your skin what it needs.

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20 Foods That Are Bad For Your Health (Avoid Them!)

There is a lot of confusion out there about which foods are healthy, and which are not. Here is a list of 20 foods that are generally very unhealthy. If you want to lose weight and avoid chronic disease, then you shouldn’t eat much of these foods. In many cases, the best choice is to […] The post 20 Foods That Are Bad For Your Health (Avoid Them!) appeared first on http://ift.tt/1aS7CX7



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How to Create One Bowl Meals

Creating a one bowl meal is a really great way to get nourished and healthy. We go through stretches in our house when these are coming out of the kitchen on a daily basis for weeks on end. Primarily macrobiotic, they are a staple in our household and they keep our teenage boys fueled and happy. These dishes are made up of five general categories of ingredients: a legume, a grain, a green, a whole food and a sauce. The possibilities are endless!

Most of the elements can be made ahead of time so assembly takes just minutes. Use sprouted beans to lift the nutritional value. One bowls — perfect for lunch or dinner. Reprinted from The Plantpower Way by arrangement with Avery Books, a member of Penguin Group (USA) LLC, a Penguin Random House Company, ©2015, Rich Roll and Julie Platt.

Good Grains

• All colors of quinoa


• Millet


• Short grain brown rice


• Exotic black or red rice


• Kelp noodles (grain substitution)

My first choice is quinoa: a high protein seed. It’s easier to digest than grains and packed with nutrition. Millet is low on the glycemic index and a fantastic multipurpose, gluten-free grain. However, short grain brown rice is also nourishing. Feel free to mix quinoa and rice together for a textured blend. Black and red rice varieties add a more exotic feel to the dish. If you have problems digesting grains, use kelp noodle, quinoa or millet.

Layer on the Legumes

• Black beans


• Adzuki beans


• Mung beans

All of these bean varieties will easily sprout over a three-day period. I like to make a fresh pot of cooked sprouted beans and store them in the fridge for up to three days. Make sure you rinse the cooking water from the mung beans so they don’t become pasty. Adding a large piece of kombu or raw seaweed to your pot will add great flavor and nutrients to your beans. Also adding in the Mexican herb asafoetida, turmeric, ginger or black pepper helps manage gas with beans. Never add salt during the cooking process. Instead sprinkle a large grain Celtic variety over the top of your meal just before you eat it.

Get Your Greens

• Dinosaur kale


• Curly kale


• Swiss Chard


• Spinach

Get your greens on! If you are steaming (perfect for weight loss) or sautéing with a very small amount of coconut oil, double the quantity of greens you think you need as they will reduce down considerably. Alternatively, skip cooking your greens altogether and instead lovingly massage some miso dressing into your raw kale.

Add in More Whole Foods

• Yams


• Bananas


• Avocados

These should be virtually untouched. I simply bake the yam whole and cut it in half. Lightly sauté bananas sliced long in a very small amount of coconut oil. Avocado? Just slice a few wedges and add.

Pick Your Sauces & Toppings

• Nut Cheeses


• Tahini Green Sauce (recipe follows)


• Probiotic sauerkraut


• Gluten-free tamari


• Fresh lemon juice


• Apple cider vinegar


• Celtic large grain sea salt


• Cinnamon


• Sesame seeds


• Pepitas


• Fresh grated ginger


• Fresh grated turmeric

Tahini Green Sauce
A lighter version of its momma: hummus. This lemony sauce is pure bliss on your plate. The Nutritional yeast provides a nice boost of B vitamins and a substantial amount of folic acid along with it’s cheesy taste. Aside from the One Bowls above, pour it over steamed kale, black beans and quinoa. Add a baked yam with cinnamon sprinkled on it and you have a meal that is the foundation of wellness.

Makes: About 1/2 cup

• 1/4 cup raw organic tahini paste


• 1/8 cup nutritional yeast


• Juice 1 small lemon


• Celtic sea salt to taste


• 2 tablespoons fresh dill (optional)

In a Vitamix, high-powered blender, or food processor, add in the ingredients and blend.

If you keep the Vitamix going for a couple minutes it will automatically heat your sauce. Or you can transfer into a saucepan and warm it up old school. Sometimes I prefer to do soups or sauces this way so I can easily adjust the seasoning.

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8 Evidence-Based Health Benefits of Aloe Vera

Aloe vera is a popular medicinal plant that has been used for thousands of years. Here are 8 health benefits of Aloe vera that are supported by science. It is best known for treating skin injuries, such as burns and sores, but may also have several other therapeutic properties. 1. Aloe Vera Contains Bioactive Compounds […] The post 8 Evidence-Based Health Benefits of Aloe Vera appeared first on http://authoritynutrition.com/



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Food of the Week: Green Peas

The modern-day garden pea is thought to have originated from the field pea that was native to central Asia and the Middle East. Because its cultivation dates back thousands and thousands of years, the green pea is widely recognized as one of the ...



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Recipe of the Week: Pureed Sweet Peas

This is a unique way to enjoy green peas that makes a great substitute for mashed potatoes and provides you with extra flavor and nutrition at the same time. ...



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Best sources of Amino Acids

No group of nutrients is more challenging to describe than amino acids! While some people may take this group for granted and assume that it involves interesting but unnecessary details related to protein, and while others may imagine it as a very ...



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From the kitchen: The Healthiest Way of Cooking Green Peas

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



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The Latest News About Green Peas

Peas are one of the few members of the legume family that are commonly sold and cooked as fresh vegetables. There are generally three types of peas that are commonly eaten: garden or green peas ( Pisum sativum ), snow peas ( Pisum sativum var. ...



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Are tin lined copper pans safe for cooking food?

Pots and pans made from 100% copper fall into a slightly different category than those made of aluminum. Even though it is also a metal on the ATSDR priority toxin list just like aluminum, copper is an essential mineral that is currently deficient ...



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Does irradiation affect the nutritional value of food? How does one know if the food has been irradiated?

Food irradiation is the process of exposing food to radiant energy in order to reduce or eliminate bacteria to make it safer and more resistant to spoilage. Forms of radiant energy include: microwave and infrared radiation; visible light or ...



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I've encountered an article that the powerful epigallo catechin gallate anti-oxidant is only exclusively found in green tea. What is your take on this?

White, green and black tea all come from the same plant (Camellia sinensis), but white tea is made from the unopened leaf buds of the plant, whereas green tea is made from the more mature, opened leaves. (Black tea is also made from mature, opened ...



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22 Delicious High-Fiber Foods (No. 2 and 19 Are My Favorites)

Fiber is incredibly important. It escapes digestion by the stomach and ends up reaching the gut. There, it feeds the friendly gut bacteria, leading to all sorts of health benefits (1, 2). Fiber also supports weight loss, lowers blood sugar levels and fights constipation (3, 4, 5). Not surprisingly, studies show that people who eat […] The post 22 Delicious High-Fiber Foods (No. 2 and 19 Are My Favorites) appeared first on http://ift.tt/1aS7CX7



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8 Low Carb Food Swaps That Will Transform Your Body

You’ll be surprised at how easy it is to swap in these low-carb foods to take the place of higher carb fare. Here are 8 easy-to-make switches that will make you a low-carb pro in no time. We’ve also found some of the tastiest low-carb recipes for you to try to see how yummy low-carb can be.

1. Swap Romaine Lettuce for Sandwich Bread

Sandwiches don’t have to get axed when you cut down on the carbs, they just might look a little different than you’re used to. Try using a few slices of romaine lettuce in lieu of sandwich bread and you’ll be doing yourself a big favor by cutting out carbs that can send you into an afternoon snooze. Even better than switching to wheat bread, switching to lettuce leaves provides you far less carbohydrates and much more Vitamin A.

Carb Breakdown: One outer leaf of romaine lettuce is just 1 carb compared to 12 or 11 carbs in just one slice of white or wheat bread respectively.

2. Swap Cauliflower Rice for Rice

Using brown rice instead of white rice has been a well-known healthy swap for years, but that shaves off just 5 carbs in a 100 gram serving. You can get the carb count way down while getting a similar texture when you make up a batch of cauliflower rice instead of white rice. Try it in sushi rolls for a healthy low-carb snack or meal, or use it as a side and you’ll be getting a serving of vegetables as well as helping to round out the meal.

Carb Breakdown: A 100 gram serving of cauliflower has just 5 grams carbs, while this same size serving of white rice has 28, with brown rice containing 23.

3. Swap Almond Flour for All-Purpose Flour

It might take a bit of tinkering depending on the recipe, but once you get the measurements right almond flour can be used in plenty of different meals instead of all-purpose flour and save you a bunch of carbs in the process. As an added bonus it contains more fiber than flour does, and in some recipes you’ll find that it makes the food taste even better than when using white flour. Baked goods are one department where almond flour particularly shines.

Carb Breakdown: Almond flour has roughly 20 grams of carbs in a 100g serving, while all-purpose flour contains 77 grams. Almond flour also has about 5 times more fiber per serving than regular flour.

4. Swap Spaghetti Squash for Pasta

Pasta is a known carbohydrate baddie, and several attempts have been made at swapping it out with a less heavy ingredient. One of the best ways to go is to use a vegetable like spaghetti squash for the job. It’s just begging to move into pasta’s former spot, and you’ll be getting a serving of vegetables and avoiding a chunk of carbs for the day. You can use other vegetables in place of pasta as well, with zucchini working incredibly well to replicate the texture of cooked pasta.

Carb Breakdown: A 100 gram serving of spaghetti squash has just 7 carbs in it. The same serving of traditional pasta will yield about 25 carbs.

5. Swap a Cauliflower Crust for Pizza Crust

Don’t give up pizza just because its crust is loaded with carbs. It’s easy to keep pizza healthy when you top it with nutritious items and swap the crust out for a cauliflower crust. This is one of those try-it-to-believe-it substitutions that tastes amazing and sneaks in a serving of vegetables in addition to the sauce and toppings. Since meats and cheese are low in carbs it’s not a problem keeping this under your carb target for the day.

Carb Breakdown: Cauliflower is a carb lightweight with just 5 carbs in a 100 gram serving. Most pizza crusts will be laden with carbs, and depending on the brand of dough can range from 10 grams of carbs up to 20 or more per slice.

6. Swap Butternut Squash for Lasagna Noodles

Lasagna is generally off the menu when you’re seeking a low-carb lifestyle, or a low-carb meal. you can put it back on the radar when you omit the thick lasagna noodles that are carb conduits. Replace them with butternut squash instead and you’ll be getting more vitamins and an incredible texture and flavor. You can either cube them or slice them up so that they resemble the lasagna noodles you’re replacing.

Carb Breakdown: 100 grams of butternut squash yields just 12 carbs, while just one sheet of lasagna noodle has 17. That means 80% of the calories in the lasagna noodles are from carbs!

7. Swap Kale Chips for Potato Chips

Instead of cuddling up on the couch to your favorite movie or TV show with a bag of potato chips, bake up a batch of kale chips instead. They have all the savoriness and crunch that you want in a snack, but you’ll walk away from the session feeling good and guilt-free, and when your next meal rolls around you won’t have spoiled your appetite. One of the tastier ways to work in a serving of vegetables.

Carb Breakdown: A 100 gram serving of kale has just 9 carbs and will leave you feeling satisfied. A 100 gram serving of potato chips has a whopping 53 carbs and will likely leave you craving more salty foods or a sugary beverage.

8. Swap Agave Nectar for Sugar

Sugar is 100% carbs, so the less sugar you use the less carbs you’ll be taking in. But it’s hard to give up the sweet stuff without replacing it with something else. One good replacement is agave nectar, which is actually sweeter than sugar and can be used as a replacement in a myriad of recipes. It may take a little getting used to, and doesn’t replicate the taste of sugar exactly, but the impact it has on your total carb count makes it worth using.

Carb Breakdown: A side by side comparison shows that ounce for ounce agave nectar doesn’t blow sugar away in the carb department. But keep in mind that you’ll be using half as much, so it’s a way to cut your carbs in half and still get all the flavor.

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9 One-Handful High Protein Snacks for an Energy Boost

Grab a handful of these high protein snacks on your way out the door and you’ll have a portable way to help meet your protein needs for the day and stay energized. They can also be used as a great post-workout snack to fuel your muscles with natural protein.

Almonds

A handful of almonds will provide you with many more benefits than a protein boost. You’ll get 12 grams of dietary fiber in a 100 gram serving, along with 21 grams of protein. There’s also 43 grams of healthy fat in that same serving size, and you’ll be surprised how long it will hold you over if you need a snack that will get you till your next meal time. There are many types of almonds available, but most of what you’ll find at supermarkets will be roasted and salted or even candied. Look for raw organic almonds, which may require a trip to the health food store.

Pistachios

You may have seen the recent advertising campaign for pistachios, and it is a good idea to “get crackin’”. Pistachios are a great source of fiber, minerals, healthy fat, and even antioxidants that act as anti-inflammatories in the body. In a 100 gram serving you’re getting 40% of your protein for the day, and you’re also getting 40% of your fiber. That’s a big chunk of each, which should also help you lose weight by assisting with your digestion and helping to develop lean muscles. Potassium, magnesium, and iron are important minerals pistachio contains, as well as Vitamin B-6 which needs to be replenished daily.

Sunflower Seeds

Sunflower seeds are small, but their health benefits are big. They provide 42% of your protein in a 100 gram serving, while also containing 9 grams of fiber in that same size serving. A handful of these seeds will keep you feeling satisfied for a long time thanks to the large amount of healthy fat they have. The vast majority of fat they contain is a mix of monounsaturated and polyunsaturated fat, the type of fat that will help you lose fat, not gain it, when eaten in the right portions. A one handful serving is helpful because it will give each person their own proper serving size.

Cashews

A handful of cashews is one of the most satisfying snacks thanks to its naturally delicious flavor and hearty crunch. Just make sure you don’t go overboard with them and stick to the handful portion. Cashews received a bad reputation during the years when low-fat diets were all the rage. They’re made up of 44% fat, which sounds fatty until you see that the majority of the fat they contain is monounsaturated. You’ll have to seek out raw organic cashews, and steer clear of the mainstream offerings that are loaded with salt and unhealthy fat from oil. Cashews go nicely with dried cherries, which will provide antioxidants, fiber, and a bit more protein.

Pumpkin Seeds

You’ll be getting much more than protein when you eat a handful of pumpkin seeds. They are a high-fiber source and in a 100 gram serving you’ll get 72% of your fiber for the day and 38% of your protein. That’s a powerful combination, and one of the best energy boosting foods because you won’t feel hungry or have brain fog after eating these seeds. They provide focus and mental alertness thanks to the magnesium and potassium and the combination of protein and fiber helps to curb your appetite and leaves you feeling satisfied and charged up. The next time Halloween rolls around, be sure to save those seeds.

Peanuts

Peanuts pack a protein punch, with half a day’s worth of protein in a 100 gram serving. That same serving will give you 9 grams of fiber, which equates to roughly a third of what you need for the day. Peanuts are also a rich source of both potassium and magnesium, two minerals that work in tandem to help regulate healthy blood pressure levels. Healthy fats are another reason why peanuts are so satisfying as a snack. Opt for raw peanuts over the roasted and salted variety so you’re just getting the natural healthy fat and protein from the nuts without added oils and sodium.

Beef Jerky

Beef jerky is a handy way to get your protein, and its ultra-portable so you can take it anywhere and not worry if it will taste good once you get there. It’s best to choose organic, nitrate-free beef jerky. It will be more expensive than the best-selling name brands, but it’s worth it in order to give your body quality food. For an even more satisfying snack experience you can pair up your handful of beef jerky with a handful of dried fruit. Many dried fruits are a decent source of protein as well, and are also a carbohydrate to balance things out. Dried apricots, prunes, and raisins are good choices, each will add a few grams more protein, and have a sweet flavor that goes well with the savory beef.

Pecans

Pecans are another satisfying nut that you should consider if you’re looking to up your protein intake. They have a similar nutritional breakdown to almonds and pistachios, with an abundance of protein and fiber, as well as healthy fats. They’re rich in vitamins and minerals, and provide a delicious flavor that will make you look forward to your snack. Pecans are one of the harder nuts to find because they’re most commonly found with sugar added or roasted. Like all nuts you’ll want to seek out organic, raw brands so you’re only getting the nutrition from the nut, without anything added.

Sesame Seeds

Sesame seeds may be tiny, but don’t let that fool you, they’re big on protein and other nutrients and make a great snack choice. It may not be practical to sit and eat a handful of sesame seeds, but try tossing that handful of seeds into a smoothie. You won’t notice them after they’ve been blended up, and your smoothie will be infused with the protein and fiber they contain. There’s a whopping 12 grams of fiber in a 100 gram serving of sesame seeds, and there’s also 18 grams of protein, representing a third of the protein you need each day.

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Recipe of the Week: 7-Minute Healthy Sauteed Onions

The traditional way of sauteeing onions until brown (caramelizing) destroys many of their health benefits. Healthy Sauteeing brings out their sweet flavor and preserves the maximum number of nutrients. ...



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Ask George: What are the best foods for my immune system?

The World's Healthiest Foods are health-promoting foods that can help bolster your immune system. While all the WHFoods are important for ensuring optimal nutrition and good health, you should select foods rich in vitamin A (including beta-carotene ...



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Best sources of Protein

What is protein?Protein was the first substance to be recognized as a vital part of living tissue. In fact, the word protein comes from the Greek word proteos , which means "primary" or "taking first place," indicating the importance of this ...



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From the kitchen: The Healthiest Way of Cooking Onions

Although onions are most often used as a seasoning, we want to share with you how to enjoy them as a healthy side dish. For great flavor and nutrition we recommend Heatlhy Sauteeing sliced onions. Heat 2 TBS vegetable or chicken broth over ...



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Are darker colored foods more nutritious than lighter-colored ones.

While we certainly recommend that you choose brightly colored fruits and vegetables for maximum nutrition, research also shows that lightly colored foods (e.g, white potatoes, bananas, cauliflower, etc) have a unique set of plant nutrients that ...



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Do raw vegetable have more enzyme than cooked vegetable?

We have a Q+A on this topic that we'd like to share with you. Do we need the enzymes in fresh fruits and other foods in order to stay healthy?No, we do not need the enzymes contained in fresh foods in order to stay healthy. Throughout our digestive ...



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The Latest News About Onions

What would a kitchen be without the distinctively pungent smell and taste of onions filling out the flavors of almost every type of cuisine imaginable? Fortunately, yellow storage onions are available throughout the year although sweet varieties ...



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I see in many recipes with cucumbers that they many times say to remove skins and/or seeds. If not organic I would remove the skins but I don't understand why I'd want/need to remove the seeds.

We recommend seed and pulp consumption from tomatoes and cucumbers, which do provide significant nutritional value. However, sometimes for culinary purposes, this portion of the tomato and cucumber may be discarded in a recipe. If you prefer not to ...



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The apples and pears bought in stores are nowadays coated with wax for better shine. No amount of washing reduces the shine. What is the risk in eating the wax layer on such fruits?

Conventionally grown fruits and vegetables are often waxed to prevent moisture loss, protect them from bruising during shipping, and increase their shelf life. When purchasing non-organic fruits and vegetables, you should ask your grocer about the ...



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Does the high carb content of wholegrain oats result in a significant amount of sugar when digested and metabolized?

All carbohydrates, whether complex or simple, eventually metabolize to sugar. The primary difference is that complex carbohydrates are metabolized more slowly and produce a much more gradual increase in blood sugar. Oats are a great example of a ...



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What percentage of the daily diet should fats, protein, and carbs make up respectively.

We understand that each individual is biochemically unique and a one size fits all macronutrient ratio is not necessarily appropriate or easy to follow. However, we do understand that a general guideline to help individuals meet their nutrient needs ...



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Food of the Week: Onions

Onions are native to Asia and the Middle East and have been cultivated for over five thousand years. Onions were highly regarded by the Egyptians. Not only did they use them as currency to pay the workers who built the pyramids, but they also placed ...



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Dietary Lectins: This is What You NEED to Know

Very few foods are perfect. Most of them have both “good” and “bad” nutrients. Lectins are among the “bad” nutrients that are frequently mentioned. Lectins are a family of proteins found in pretty much all foods, especially legumes and grains. Frequent consumption of large amounts of lectins has been shown to damage the lining of […] The post Dietary Lectins: This is What You NEED to Know appeared first on http://ift.tt/1aS7CX7



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