Food of the Week: Raspberries

Scientists aren't entirely sure about the origins of raspberries. Wild raspberries appear on at least five continents, and there is enormous species diversity for this fruit. Some arctic species of raspberry are native to Alaska, the Aleutian ...

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Recipe of the Week: 5-Minute Raspberry Almond Parfait

The combination of raspberries and almonds makes a delicious dessert. ...

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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 Raspberries

As raspberries are very delicate, wash them very gently, using the light pressure of the sink sprayer if possible, and then patting them dry. They should be washed right before eating or recipe preparation so that they do not become water-soaked and ...

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How does canola oil compare with other cooking oils, and should I consider using it in my meal plan?

Canola is a seed oil obtained from seeds of one particular variety of rape plant ( Brassica napus subsp. Rapus ). For this reason, canola oil is also often called rapeseed oil. The "can" in "canola" refers to initial commercial development of ...

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How does grass-fed beef differ in cholesterol content from conventionally grown beef?

The cholesterol content of grass-fed beef has repeated been shown to be lower than the cholesterol content in beef from conventionally fed animals. The decrease in cholesterol that you are most likely to obtain when switching from conventionally fed ...

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What is fennel and how do you prepare it?

Fennel is crunchy and slightly sweet, adding a refreshing contribution to the ever popular Mediterranean cuisine. Most often associated with Italian cooking, be sure to add this to your selection of fresh vegetables from the autumn through early ...

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Why are mustard greens so bitter?

The noticeably bitter taste of turnip greens has been linked by researchers to its calcium content. On an ounce-for-ounce basis, turnip greens contain about 4 times more calcium than a much less bitter-tasting cruciferous vegetables like cabbage. ...

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What is the best way to select and store fresh figs?

Although dried figs are available throughout the year, there is nothing like the unique taste and texture of fresh figs. They are lusciously sweet with a texture that combines the chewiness of their flesh, the smoothness of their skin, and the ...

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Is there a synergistic effect on health when you combine lycopene-rich foods and green tea?

Choosing to regularly eat lycopene-rich fruits, such as papaya, and drink green tea may greatly reduce a man's risk of developing prostate cancer, suggests research published the Asia Pacific Journal of Clinical Nutrition (Jian L, Lee AH, et al. ...

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Are there benefits to eating walnuts in their whole form?

Researchers are convinced - more than ever before - about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic ...

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What Is Quinoa? One of The World’s Healthiest Foods

Quinoa is an ancient South American grain that was largely ignored for centuries. Interestingly, it was only recently noticed by the rest of the world and hailed as a “superfood” due to its high nutritional content. It is now considered a specialty food by foodies and the health conscious. This article takes a look at […] The article "What Is Quinoa? One of The World’s Healthiest Foods" appeared first on AuthorityNutrition.com

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Coconut Milk Health Benefits and Uses

Coconut milk has recently become very popular. It’s a tasty alternative to cow’s milk that may also provide a number of health benefits. This article takes a detailed look at coconut milk. What Is Coconut Milk? Coconut milk comes from the white flesh of mature brown coconuts, which are the fruit of the coconut tree. […] The article "Coconut Milk Health Benefits and Uses" appeared first on AuthorityNutrition.com

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Kale and Cucumber Salad with Avocado-Tahini Dressing

Massaged kale served simply with cucumbers, carrots, and a luscious dressing of avocado and tahini is an incredible treat. It’s fantastic as a lighter and more refreshing kale salad to serve in warmer weather, though you can enjoy this any time of year. Adapted from

What Is a Vegan and What Do Vegans Eat?

Veganism isn’t a new concept, but it’s been receiving more and more attention lately. In fact, online searches for the term vegan have risen by more than 250% over the last 5 years. In the past few years, several celebrities have gone vegan, and a growing number of vegan products have appeared in stores. This […] The article "What Is a Vegan and What Do Vegans Eat?" appeared first on AuthorityNutrition.com

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Rooibos Tea – 5 Health Benefits, Side Effects and More

Rooibos tea is gaining popularity as a delicious and healthy beverage. Consumed in South Africa for centuries, it has become a beloved drink around the world. It’s a flavorful, caffeine-free alternative to black and green tea. What’s more, advocates praise this tea for its potential health benefits. Many have suggested that its antioxidants can help […] The article "Rooibos Tea – 5 Health Benefits, Side Effects and More" appeared first on AuthorityNutrition.com

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7 Fresh Summer Desserts You Can Make in Minutes

If your sweet tooth is craving something yummy, you’ll love these 7 desserts that highlight summer’s lush seasonal fruits. They’re all flavor, with no added guilt! 

16 Easy Ways to Eat More Fiber

Getting enough fiber is important for your health. For one, it can reduce constipation and help with weight loss and maintenance. It may also lower cholesterol levels, as well as your risk of diabetes and heart disease. This may be because fiber is a prebiotic, meaning it promotes healthy gut bacteria. Yet most people aren’t […] The article "16 Easy Ways to Eat More Fiber" appeared first on AuthorityNutrition.com

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5 Questions You Should Ask Yourself Before Becoming a Vegan

Save the cows. Eat more beans. No, you can’t have eggs!

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How to Start Eating Healthy in 9 Simple Steps

Whether you need to shed a few pounds, lower your blood pressure, or simply increase your energy levels, the best way to start is by eating healthier. Nutrition plays pretty much the biggest role in your overall health, and by improving your diet with a few basic changes, everything else, from exercising and focusing at work, to sleeping peacefully and relaxing, will be much easier. Here are some changes you can make and advice you can start following today to start eating healthier…

 

Stock Your Fridge With Healthy Foods

The first thing you should do on your journey to healthy eating is to reduce unhealthy temptations within easy reach in your home, while also ensuring you have plenty of healthy foods available. This will help you avoid a hungry shop run, which almost always ends with regrettable impulse purchases!

Start with your fridge, by stocking it with a variety of healthy, colorful natural whole foods with a variety of nutrients. Think protein, antioxidants, vitamins, minerals, fiber and healthy fats. A good example of a healthily stocked fridge might include…

• Unsweetened natural yogurt (healthy fat, protein, probiotic)
• Unsweetened almond milk (healthy fat)
• Green leafy vegetables, like spinach, kale and collard greens (vitamins, minerals, fiber, calcium)
• Colored vegetables of your choice. For example, bell peppers, carrots, broccoli, cauliflower (vitamins, minerals, fiber, antioxidants)
• Eggs, which can be kept in the fridge or on the bench, depending on personal preference (protein, vitamins)
• Colorful range of fruits of your choice (depending on what’s in season). Examples might include oranges, apples, kiwifruit, grapefruit, berries, watermelon, cantaloupe – the list goes on! (vitamins, minerals, antioxidants, fiber). Again, some of these can be kept in a fruit bowl instead of the fridge if you don’t like them to be too cold.
• Maple syrup to have on hand and use instead of sugar (vitamins, minerals)
• Healthy (preferably homemade) dressings and sauces. Think of blends using different bases, like apple cider vinegar, balsamic, olive oil, garlic and chili.
• Natural, lean meats if you are not vegetarian. For example, poached chicken breast, grilled turkey breast or roast beef – definitely avoid processed meats (protein, iron)

This is just an example guide – everyone stocking their fridge will have different tastes, but remember to fill it with whole foods, or foods with very few ingredients, keep it colorful, and keep it varied.

Stock Your Pantry With Healthy Ingredients

This is a continuation of the last tip, extending into the dry and canned foods section. The pantry is arguably just as important as the fridge, because this is where you can keep non-perishables, like canned beans and dry baking ingredients. Here is an example of a healthily stocked pantry…

• Ground almonds or ground hazelnuts, to use instead of flours in gluten-free and healthy desserts (healthy fats, vitamins, minerals, fiber)
• Oats for baking or breakfast (complex carbohydrates, fiber, minerals)
• Spices, such as turmeric, cumin, coriander, cayenne pepper, cinnamon, fennel and fenugreek. This gives you plenty of flavor options to make an enormous array of dishes, including Ayurvedic-inspired and homemade Chinese food (calcium, minerals, vitamins, fiber)
• Dried herbs like basil, oregano, bay leaves, rosemary, sage, thyme and tarragon. These are great for Italian cooking, roasting vegetables, or adding to salads (vitamins, minerals)
• Whole grains, like brown rice, wild rice, buckwheat, quinoa, barley, bulgur, millet and freekeh (complex carbohydrates, fiber, vitamins, minerals)
• Seeds, like chia seeds, poppy seeds, sesame seeds, linseeds, sunflower seeds and pumpkin seeds. You can use these to sprinkle on salads, fruit and yogurt, or as an ingredient in smoothies and baked goods (fiber, vitamins, minerals)
• Stevia, to use as a replacement for sugar and in baking
• Canned beans stored in water (fiber, protein, minerals, antioxidants)
• Raw cacao powder or 100% cocoa powder for baking and smoothies (antioxidants, vitamins, minerals)
• Matcha powder to use in smoothies (antioxidants)
• Nuts (protein, healthy fats, fiber, vitamins, minerals)
• Protein powder for baking and smoothies or protein shakes (protein, unsurprisingly!)
• Dates, for baking and smoothies. They make a great sugar and butter replacement.
• Onions, garlic and ginger (vitamins, anti-inflammatory properties, minerals)
• Nut butter, like almond or hazelnut. Make sure it’s 100%. These are great for snacking with vegetable sticks, adding to smoothies, or using as an ingredient in raw desserts (fiber, protein, healthy fats, vitamins, minerals)

Again, your pantry might look very different, depending on the types of foods you like and the types of desserts and smoothies you make. The main thing to remember again is to choose whole foods, and make sure your pantry is stocked well enough to give you a few complete recipe and meal options.

Plan Your Meals In Advance

This falls under the same category as stocking your kitchen. By planning your meals in advance, you will avoid hungry impulse buys or too many takeout nights, and you will know what to stock your fridge and pantry with. This will also give you the opportunity to cook meals in bulk and store them in individual portions to eat throughout the week. You can also use leftovers to make something different for another meal. For example, if you cook a Sunday roast, you can use leftover meat slices in a salad the next day at work. You could also use the leftover meat in a homemade curry or stir fry. If you make guacamole for a bean salad or Mexican dinner, you can use the leftover as a snack to dip vegetable sticks in. If you do work a full-time job, there’s nothing more tempting than an easy takeout order if you get home and have to come up with something to eat, potentially meaning a run to the supermarket if you don’t already have your ingredients.

Eat Homemade Food

Again, this all falls together nicely. By planning your meals ahead and stocking your fridge and pantry, you will be able to plan to cook at home. By cooking at home, you can decide how healthy you want to make your food, and you’re going to know exactly what you are eating. Meals don’t have to be super tricky or time-consuming to be healthy. There are hundreds of quick, easy recipes available on websites and blogs all over the internet.

One thing you should keep in mind though is to limit the use of pre-made sauces and marinades. These tend to pack a lot of sugar, salt and other preservatives, and tend to be as bad as some takeout options. Again, this doesn’t necessarily mean you have to slave away for hours in the kitchen. A simple tomato pasta sauce can be whipped up and cooked in 20 minutes using blitzed tomatoes, whatever dried herbs you have in the pantry, garlic, onions and pepper. You can make large batches and freeze them to use in the future instead of going for a pre-made jar. Similarly, homemade salad dressings are extremely quick and easy, and you don’t even need to make them in advance. You can simply drizzle balsamic vinegar and olive oil over the salad, garnish with herbs, and add a little bit of sea salt and cracked pepper to taste.

As well as cooking your meals at home, you should avoid buying supermarket cakes and candies. If you do have a sweet tooth and think that by restricting yourself from eating sweets would ultimately lead to a breakdown binge, you can certainly enjoy a little something sweet with your coffee or after dinner. The main thing is to limit the amount of sugar you consume and also don’t go overboard with your dessert portion sizes. To do this, you can make your own extremely healthy and sugar-free desserts at home, from chocolate protein balls, raw ‘cheeseless’ cake, and peanut butter cookies to vegetable-based brownies and dairy-free ice-cream. Again, there are so many healthy dessert bloggers out there, offering free whole food sweet recipes to choose from.

Take Advantage Of Your Freezer

A freezer is an incredibly handy tool for your new healthy lifestyle, but instead of stocking it with shop-bought ice-cream, cookie dough and frozen ready meals, use it to store your own homemade food and some handy ingredients. If you try cooking a few meals in bulk on weekends or days off, you can simply freeze them in portion-sized containers to later defrost when you need a quick, rushed meal.

You can also make your own homemade ice-cream with bananas, almond butter, almond milk, cacao powder, vanilla extract and maple syrup as an emergency go-to sweet. You can also simply freeze pieces of peeled bananas in a container in the freezer to pop into smoothies. This will add thickness, texture and a nice cool temperature to the smoothie, eliminating the need for ice, sorbets or ice-cream. Freezers are great places to store other ingredients for cooking, such as fresh herbs all-year-round, which can be done quickly and simply, either dry in a bag, or using water or olive oil.

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Think Of Food As A Whole

When deciding what to eat throughout the day, try to consider it as a whole, not as individual meals and snacks. Vegetables, for example, are incredibly healthy, but if you have vegetables only for breakfast, lunch and dinner, that is not a balanced diet, and will not supply you with the nutrients you need in a 24-hour period. So, for example, if you are having a vegetable soup for lunch, then you need to make sure you get plenty of protein, healthy fats, iron and calcium with breakfast and dinner. Always be aware of what you are consuming in a 24-hour period and ask yourself if you’ve included plenty of fiber, protein, healthy fats, complex carbohydrates, vitamins and minerals. Your daily intake of food should involve lots of different colors and textures from all of the five food groups. An example of one day might include eggs, avocado and seeds for breakfast, root vegetable soup for lunch, and spinach and other vegetables for dinner, either with a vegetarian protein option, fish or meat and freekeh or brown rice. Of course, you also need to make sure you are not over-consuming these healthy foods. Eat slowly and mindfully when you do sit down to eat and serve yourself a healthy sized portion. Vegetables should be the main feature on the plate, followed by protein and grains.

Choose Whole Foods And Ditch Processed Foods

One way to seriously minimize the risk of taking in unhealthy foods or additives is to go back to basics, choosing whole foods instead of processed or fast food. Besides buying and cooking your own fresh vegetables, meats, grains, spices, nuts and beans, make sure you read the ingredient list of any cupboard item you purchase. Opt for foods that don’t have artificial additives, refined sugar and vegetable oils, and when it comes to tasty treats, like cakes and cookies, always try to bake your own at home instead of buying pre-made goodies. Whole foods always contain the highest amounts of vitamins, minerals, dietary fiber and water, which the body knows how to use when it’s fed them in their natural form. Ultimately, these are the ingredients to keep your energized and healthy, and make you feel good after a meal, not guilty or bloated.

Eat Quick, Easy Breakfasts

For some people, especially people who perhaps don’t have the healthiest lifestyle or diet, mornings can be difficult and breakfast can be a hassle. If you had a late night takeout the evening before, chances are you will wake up feeling pretty rotten, tired and down. A great way to set yourself up for a healthy day is by starting from minute one. Have healthy options ready and waiting for you when you wake up, and ensure they are not going to be too difficult or time-consuming to prepare. Overnight oats or chia puddings that have fruit and fiber in them are a great grab-and-go option. Eggs with spinach or avocado create a super protein-packed breakfast, and a smoothie can be a delicious option to hide all sorts of nutrient-rich ingredients in. One example might include frozen banana, frozen berries, avocado, raw baby spinach leaves, oats, matcha powder, chia seeds, natural yogurt and coconut water, which will have you feeling like you can take on the world! It’s always a good idea to try and add at least one serving of vegetables into your breakfast. Starting the day healthy is the best way to motivate yourself to continue eating healthy for the rest of the day. You will have more energy to put into preparing your meals later, and you’ll feel happy and inspired.

Cut Sugar, Cream And Milk Out Of Your Coffee And Tea

This is a definite when it comes to sugar, but cream or milk can technically be added, depending on how much fat you’ve already eating, or are going to eat, that day. Modern diets contain far too much sugar, and it can be extremely difficult to cut out, or even be aware of how much you are actually eating. Perhaps during a busy day at work, you run to the vending machine for a chocolate fix, or a soda to wake you up. Sometimes you simply forget all the things you’ve actually eaten in a day, which is why it’s important to cut out sugar wherever possible to minimize your overall intake.

A great place to start is with your coffee or tea, especially if you have several cups throughout the day. Coffee and tea on their own are actually very healthy, but what you add into them can turn them into unhealthy indulgences. You may be thinking, ‘there’s no way I’d like coffee without sugar’, but if you ask anyone who has forced themselves to stop taking sweetener in theirs, they’d almost always say it actually tastes better now (myself included!). If you take sugar and cream in your coffee, you can start by dropping the sugar and replacing it with a little bit of cinnamon, but keep the cream to begin with. Once you get used to that, you can ditch the cream, unless you don’t eat much fat on a daily basis, in which case, it might actually be good for you. If you drink milk-based coffees, like cappuccinos or lattes, then you are taking in a lot of extra calories each day. Start with a black coffee with warm milk on the side and add as much milk as you need, reducing it every day, until you only need a drop of cold milk, or you are converted to black coffee!

It’s important, however, not to become obsessed with food, or introduce any food restrictions into your diet. Like fad diets, this is not sustainable, and can lead to binge eating, guilt and unhappiness. If you eat a chocolate bar, or treat yourself to a cappuccino, don’t beat yourself up over it! Enjoy it, and just make sure it’s not a daily occurrence.

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Meat: Good or Bad?

Meat is a highly controversial food. On one hand, it’s a staple in many diets and is a great source of protein and important nutrients. On the other hand, some people believe eating it is unhealthy, unethical and unnecessary. This article takes a detailed look at the health benefits and potential risks of eating meat. […] The article "Meat: Good or Bad?" appeared first on AuthorityNutrition.com

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Weekly Plant-Based Dinner Plan, July 25-29, 2016

After waiting all winter and spring for summer to return, I have to admit that this is the point of the season when I start longing for fall. I know, we’re supposed to live in the moment, but I just can’t make peace with heat. As the saying goes, “If you can’t stand the heat, stay out of the kitchen,” and I’m taking that to heart this week by presenting meals that require little or no heat.

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14 Nutrition Facts Backed by Strong Evidence

There are many mixed opinions in nutrition science. Dozens of studies are published every week, but most of them are of a low quality. The studies most commonly promoted by the media are test-tube studies, animal studies or observational studies. These studies have limited value on their own, and their results often completely contradict each […] The article "14 Nutrition Facts Backed by Strong Evidence" appeared first on AuthorityNutrition.com

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Food of the Week: Flaxseeds

Sometime between 4000 and 2000 BC, flax cultivation became a common practice in countries bordering the Mediterranean Sea and in regions of the Middle East, and there is some evidence that flax cultivation may have started even thousands of years ...

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Recipe of the Week: Dijon Flaxseed Dressing

This quick and easy dressing uses Flaxseed oil and ground Flaxseeds. ...

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Best sources of Omega-3 Fatty Acids

No type of fat has been getting more recent publicity than omega-3s, and you're very likely to have seen TV ads or heard radio infomercials about this unique type of fat. However, much of the omega-3 publicity you've heard has probably been focused ...

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From the kitchen: Tips for Preparing Flaxseeds

Grind flaxseeds in a coffee, seed, or spice grinder in order to enhance their digestibility and therefore their nutritional value. If adding ground flaxseeds to a cooked cereal or grain dish, do so at the end of cooking since the soluble fiber in ...

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Your website strongly encourages consumption of vegetables - including consumption of cruciferous vegetables like kale. But what about risk of contamination by thallium? Aren't cruciferous vegetables likely to contain unwanted amounts of this heavy metal?

Thallium contamination of food has become a controversial topic on websites and other public media. However, after reviewing numerous research studies in this area, we have not found as much controversy about thallium and its relationship to food ...

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Can the phytonutrients in apples help you regulate blood sugar?

Recent research has shown that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. Flavonoids like quercetin found in apples can inhibit enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are ...

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How do beet greens compare with other dark leafy greens with regards to nutritional value?

Dark green leafy vegetables (DGLV) are often lumped together as a group and treated interchangeably. However, up-to-date nutrient information reveals important differences between members of this incredibly nutrient-rich food group. For example, ...

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How does the style of your diet affect your vitamin B12 levels?

The style of diet that you choose can have an major impact on your B12 nourishment. If you regularly consume land animal foods and fish in your meal plan, B12 intake is not very likely to be a problem. If you regularly consume fish but avoid land ...

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What are the pros and cons of raw egg consumption?

Consumption of raw eggs has been a long-standing controversy among U.S. consumers, even though public health organizations have unanimously recommended the cooking of eggs and egg products to lower the risk of illness from contamination. We'd like ...

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Is celery more than a crunchy, low-cal veggie?

If you have become accustomed to thinking about celery as a crunchy, low-cal vegetable but not a key part of your health support, it is time to think again. Recent research has greatly bolstered our knowledge about celery's anti-inflammatory health ...

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How do sardines provide an inexpensive way to help build bone health?

People often don't think of sardines when considering increasing their fish intake as a health-promoting measure to improve bone health. But sardines are a relatively inexpensive and easily accessible source of nutrients, which are often difficult ...

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Can a Ketogenic Diet Help Fight Cancer?

Cancer is the second leading cause of death in the United States (1). Researchers estimate that 595,690 Americans will die from cancer in 2016. That means about 1,600 deaths per day, on average (1). Cancer is most commonly treated with a combination of surgery, chemotherapy and radiation. Many different diet strategies have been studied, but […] The article "Can a Ketogenic Diet Help Fight Cancer?" appeared first on AuthorityNutrition.com

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Is Eating Raw Eggs Safe and Healthy?

Eggs are one of the world’s healthiest foods. They contain numerous important nutrients and can provide you with impressive health benefits. Raw eggs do have all the same benefits as cooked eggs. However, eating raw eggs or foods containing them raises concerns about the risk of Salmonella infection. Also, your absorption of some nutrients may […] The article "Is Eating Raw Eggs Safe and Healthy?" appeared first on AuthorityNutrition.com

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4 Vegan Coffee Smoothies for Summer Refreshment

A great cup of coffee is the best way to begin your day. However, some people would prefer a smoothie for their breakfast. What if you could combine the two in one delicious blend?

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How To Grow Your Own Herbs (Even If You Live In A Top-Floor Apartment!)

Herbs have so many different flavors and uses, from cooking and eating or drinking in tea to aromatherapy and medicinal remedies. There are literally thousands of varieties around the world, and they are so easy to grow and maintain if you follow a few basic guidelines. Growing herbs is such a hassle-free hobby, in fact, that you can grow them on your windowsill, even if you live in a tiny flat or apartment!

 

Benefits Of Using Fresh Herbs

Herbs have a range of uses and benefits, from aromatherapy and skincare to flavoring food and improving physical and mental health. Rosemary, basil, oregano, cilantro, sage and thyme, for example, are excellent natural anti-inflammatories. Herbs can also be used as a natural fertility enhancer, with red clover, red raspberry leaves and stinging nettle (which is wild but can be grown in the garden), being some of the best options. Certain herbs, including chamomile, lavender and Valerian root, can help reduce anxiety and stress when used in tea, essential oils, or even as bunches or potpourri around the house. Simply smelling these aromas have a calming effect on the mind.

How To Grow Herbs Indoors

As a generalization, herbs tend to be sun worshippers, so growing them inside on windowsills or next to glass doors makes a whole lot of sense. It also means you can add freshly picked herbs to your meals, even if you live in a top-floor apartment in the middle of a city, whether it’s snowing or blowing a gale outside! Not only that, but you’ll add some beautiful, natural greenery and aromas to your home. Although herbs are fairly self-reliant and easy to grow, there are some rules to follow to ensure you are protecting them and getting the most you can out of them.

Give Your Herbs Plenty Of Light

Because most herbs originate from the Mediterranean region, they need to see plenty of sunlight – for at least four hours of the day. In the northern hemisphere, they don’t really appreciate north-facing windows, because of the lack of direct sunshine, and, similarly, in the southern hemisphere, keep them away from south-facing windows.

Depending on where in the world you live and how extreme your winters are, you may need to provide your plants with extra light during those freezing months. The intensity of the light coming through the window can be as much as 10 times lower than in the summer. In this case, you can simply use grow lights to increase the length and intensity of your herbs’ light exposure.

Feed And Water Your Herbs Correctly

Probably the second most important thing, after light, for healthy indoor herb crops, is healthy soil. These plants tend to need extremely good draining (especially in winter) because during colder seasons they don’t release as much water from their leaves into the atmosphere. Because indoor herbs are kept in small pots or planters, water and air cannot move as easily, confining the plants’ roots. Adding sharp sand or perlite to a sterilized compost-based mix (which you can find at any garden center or plant nursery), will improve draining without stripping the herbs’ nutrients. As a general rule, most herbs like soils of pH 6 to 7.

Protect Your Herbs From Pests And Diseases

Just because your herbs are indoors, doesn’t mean they are not susceptible to common pests or diseases. In fact, the simplified ecosystem that indoor plants are introduced into means certain biological controls, such as predators that would keep pests under control in a more complex environment, may be lacking. It is therefore important to check relatively regularly for spots, bite marks or discoloration. You might even be able to see harmful bugs on your herbs, in which case, you can simply remove them by hand! Otherwise, alcohol-soaked cotton balls can be used to reach into areas that your fingers don’t.

How To Grow Herbs In Outdoor Pots

This option is perfect if you have a patio, deck or balcony, and again, it can add a beautiful touch to any outdoor space. It is important, however, to ensure your outdoor space gets plenty of sunlight – at least four hours a day. By growing herbs in outdoor pots or troughs (you could even use an old bathtub as a herb garden!), you save yourself the time and hassle involved with digging and mapping out a garden in the backyard.

Because pots or containers create another small, simplified ecosystem for your herbs, when compared to planting them directly into the ground, you can basically follow the same guidelines as the indoor herbs above. The main thing to remember is to check them regularly, make sure they are soaking up plenty of sunlight, and give them plenty of water and food (think of them as pets!).

It is best to include a few herbs that require the same amount of water into one large pot, rather than having several small pots with individual herbs in them. There are a number of reasons for this – for a start, it creates a larger ecosystem and soil base, and it also makes the pot stronger and heavier, which will stop it from falling over in wind. Choose pots that are at least 8 to 10 inches in diameter to begin with, and then you can transplant them into larger pots or containers as they grow. Then, just remember to use good potting soil, filling the pots right up, and fertilize – preferably with organic matter.

How To Grow A Herb Garden

This paints that idyllic picture of picking fresh herb sprigs in the sunny weather – something you perhaps imagine doing when you have that lovely dream home and plenty of outdoor space. Depending where you live, this might be far easier to achieve than you think, and if you do have any green outdoor space – even just a few square feet, you actually can plant that picturesque little vegetable garden, and herbs are a great place to start because they are so easy!

The same rules apply as with growing plants indoors or outdoors in pots in regards to sunshine, good soil drainage, water and fertilizer or compost. And if they are in the ground instead of pots, they are actually even easier to look after, because they like to spread out.

If you are planting a herb garden directly into the ground, give each plant plenty of space. As a general guide, give rosemary, mint, oregano, sage and marjoram a 4-foot-diameter section of the garden; for basil, thyme and tarragon, allow 2 feet; and for cilantro, parsley, dill and chives, allow 1 foot. Prepare the garden by loosening the soil with a large pitch fork, ensuring water can drain and creating space for the plant roots to move down into the ground. Once the soil has been dug and loosened, add some fertilizer or compost and mix it through to safeguard drainage and feed your herbs. Then you are ready to plant your herbs…

Planting Your Herbs

Whether you are growing herbs indoors or outdoors, in pots or a garden patch, the planting stage is always the same – with damp, loose soil and fertilizer. If you are planting your herbs in pots, fill them up with soil and fertilizer, add water and mix it so that the soil feels damp all the way through, and then dig holes in the soil to plant your herbs. If you are planting in the garden, turn the soil to loosen it, add water, and dampen the soil. The next stage is to dig holes, large enough for each plant (see guidelines above), turn the starter container upside down and tap the bottom. Gently pull the base of the stem and navigate the plant out, making sure you don’t lose any soil or break the roots. Place the herb plant into the hole and move soil around its edges, pressing down gently to secure it in place.

Water the plant straight away and then water again whenever the soil feels dry. Although we’ve pushed the importance of watering your herbs regularly, it is just as important not to over-water them! When in doubt, touch the soil – if it is damp, you don’t need to add water, if it is dry, add some.

https://www.youtube.com/watch?v=5nqhIt29zU0

Harvesting Your Herbs

Like planting and growing herbs, it is very easy to harvest them, and you can simply pick a few leaves or sprigs when you’re ready to use them in cooking or garnishing your food! There is a bit of a technique and some rules to remember when harvesting herbs, but it really is very simple…

Cut about one-third of the stem’s length (never any more than that), except for chives and lavender, which you can cut at ground level. Harvest your herbs regularly throughout the summer months to encourage new growth. It is best to harvest herbs early in the day, once the dew has dried, but before the sun is high. If you pick them after they’ve been sitting in the hot sun for hours, their essential oils will have been fried out.

Storing Your Herbs

If you are not picking herbs to use immediately in cooking or as a garnish, or if you have leftover herbs, try the traditional method of hanging a bunch of about 10 to 15 stems in a warm, dry space that gets plenty of air. To do this, wrap the stems with a rubber band or twine and hang them on a drying rack or nail. Drying can take several weeks, depending on the type of herb and amount of moisture it has to begin with, but the method will preserve your herbs for future use. Once your herbs are dried, store them in airtight glass or ceramic containers, in a cool, dark area, like your pantry. This will protect their flavor and fragrance, and will keep them good for up to a year. Alternatively, if you want to keep your herbs fresh to use over a few days instead of drying them, you can simply place them in a glass, mug or jar of water in a cool part of your kitchen.

Choosing The Right Herbs For You

As we’ve kept reiterating, herbs are extremely easy to grow and look after, and once they get their sunlight and water, they are pretty happy to grow just about anywhere! However, besides choosing your herbs depending on your taste and scent preferences, you can also take into consideration which herbs work best in your environment. If you do have a herb garden, then you can pretty much choose whatever you’d like, but if you are keeping your herbs in small pots on your windowsill, some will cope better than others. Here are seven of the easiest herbs to grow indoors…

Lemongrass – This is one of the easiest herbs to grow, because you don’t even have to plant it in soil! You simply take a stalk, trim the top of it and place it in about two inches of water to produce roots and sprout new shoots. Lemongrass is the perfect flavor and fragrance to add to any Asian dish, especially Thai.

Mint – This refreshing herb grows like a weed, (which it is in some places!), meaning it’s hard to kill! However, because of its invasive nature, it tends to choke out other herbs if it is not given enough of its own space. In an indoor setting, simply plant it in its own pot and that won’t be a problem! Mint is particularly handy to add to citrus fruit-infused water, adding a delicious refreshing taste, or chopped up in fresh summer salads.

Chives – As far as herbs go, chives need just about the least amount of light, making them a handy indoor herb to grow. The simplest way to plant your indoor chive pot is to take a plant from a starter pot and transplant it into your indoor pot. These onion-flavored herbs are ideal for garnishing just about any meal or salad there is!

Rosemary – This distinctive flavorful, fragrant herb is relatively easy to manage, and does not need much water or rich soil. It’s best to choose an upright, relatively compact variety, such as Blue Spire or Tuscan Blue, if growing it inside, because rosemary is a creeping plant, so other varieties might try to get away from you! This herb adds a seriously tasty flavor to roast dinners.

Parsley – This very mild tasting herb is one of the most commonly used garnishes, and it doesn’t require all that much light or maintenance once it starts growing. However, compared to most other herbs, it is quite slow to grow, so you’ll need to be patient.

Oregano – This is a great option if you get plenty of sunlight through your windows, or if you have a growing light to assist because it is a Mediterranean plant that likes warm, sunny weather. Once you give it six to eight hours of sunlight each day, it will pretty much take care of itself. Fresh oregano is a show stopper when making homemade Italian food or Mediterranean salads!

Basil – Another favorite, especially in Italian cooking, basil is possible to grow indoors, however, it is one of the more difficult ones (especially over winter). Go for African Blue or Spicy Globe if planting in a pot inside.

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FreshWorks Produce Saver: Make your groceries last longer

Buying groceries is an investment. We spend our time at the grocery store carefully reading food labels, checking to see if items are organic and where the produce comes from, for example. I could easily spend a good two hours in the grocery store.

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What Is Taurine? Benefits, Side Effects and More

Taurine is a type of amino acid. It is found in many foods and often added to energy drinks. Many people take taurine as a supplement, and some researchers refer to it as a “wonder molecule” (1, 2). Taurine has been shown to have several health benefits, such as a lower risk of disease and […] The article "What Is Taurine? Benefits, Side Effects and More" appeared first on AuthorityNutrition.com

- Click the link or visit Authority Nutrition to read the article now.

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West Coast, Best Coast: 4 Stops on Your Vegan Foodie-Friendly Road Trip

Stop it, stop it right now. Stop whatever you’re doing and listen. It’s time to go on a road trip — that vegan foodie-friendly road trip you’ve been dreaming about for months.

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How Bananas Affect Diabetes and Blood Sugar Levels

When you have diabetes, it is important to keep blood sugar levels as stable as possible. Good blood sugar control can help prevent or slow the progression of some of the main medical complications of diabetes (1, 2). For this reason, avoiding or minimizing foods that cause big blood sugar spikes is essential. Despite being […] The article "How Bananas Affect Diabetes and Blood Sugar Levels" appeared first on AuthorityNutrition.com

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Top 6 Health Benefits of Sweet Potatoes (+ Decadently Healthy Recipes)

Once upon a time in Mauritius (my island), people used to love eating sweet potatoes with butter and some herb chutney. And then we became ‘health conscious’ and started eating more rice and bread instead because, you know, whole grains…

Today, when I advise my patients to try and substitute some of the rice or wheat-containing products they consume with sweet potato they’re like ‘But that’s fattening and unhealthy!’

Okay, I have to agree that most of our sweet potato recipes spell trouble for our health. But that’s because of the other ingredients used in the recipe (read shovels of sugar and buckets of vegetable oil).

As you’ll discover in this article, sweet potatoes can be health allies and do make scrumptious healthy recipes unless you have certain health issues. I’ll also share one of my favorite natural home-made scrubs with you.

 

(Geeky?) fun facts about the sweet potato

Did you know that sweet potatoes aren’t even potatoes? Although they share a similar name, potatoes and sweet potatoes come from different families, the Solanaceae family and the Convolvulaceae family respectively.

And guess what? Sweet potato relics have been found as long ago as 8,000 BC! The sweet potato was introduced in Europe by Christopher Colombus in 1942 after his first journey to North America.

There are over 400 varieties of sweet potatoes! Often called yams, the most common sweet potatoes are:

• The Purple yam –True to its name, this variety has a deep purple skin and flesh. It doesn’t taste very sweet and is pretty dry inside.

• The Japanese yam – Although this variety has a purple skin, its flesh is whitish and turns golden when baked. It is very sweet and remains quite firm when baked.

• The Jewel yam – With an orange, copper colored skin, the jewel yam has a quite sweet, deep orange flesh that remains fairly firm when cooked.

• The Garnet yam – Mildly sweet and pretty moist inside, this variety has a reddish, dark orange skin with a deep orange flesh.

• The Hannah yam – It has a cream colored and pretty smooth skin with a cream-whitish colored flesh that turns pale yellow when baked. This variety is sweet and remains quite firm and dry when cooked.

Want to find out more about the different varieties of sweet potatoes? Have a blast on this page.

Top 6 health benefits of the sweet potato

Besides being very versatile (check out the recipe corner at the end of this article), sweet potatoes come with an impressive health resume.

1. Food for the brain

Sweet potatoes get their amazing color from all the beta carotene they contain. (In the body, beta-carotene is converted into vitamin A [retinol]). In one study, researchers found that supplementing with this vitamin for a year helped men perform significantly better in general cognitive tests compared to those who received a placebo. The vitamin also helped improve the participants’ verbal memory.

Research also indicates that optimal serum levels of beta carotene can help protect individuals against cognitive decline especially genetically susceptible individuals with the APOE 4 allele.

Now, I’m not saying you should start popping beta carotene pills – you would benefit much more from substituting refined carbs (such as rice, bread, pasta, donuts etc.) with some sweet potato. That’s because, like all real foods, the sweet potato contains other nutrients besides beta-carotene – all these nutrients work together to exert health benefits that you will not reap from supplements.

Sweet potatoes also contain anthocyanins, potent antioxidants that can enhance cognitive function and stop the brain’s degeneration.

2. Promotes heart health

Got heart issues (I mean complications like hypertension)? Then give your heart some love in the form of sweet potatoes. Naturally rich in potassium, the sweet potato can be consumed as part of a heart-healthy diet. It is now well known that the mineral potassium is crucial to heart function – in fact, individuals with low potassium levels are at higher risk of stroke and hypertension.

3. Powerful tool against certain cancers

Were you aware that the rates of kidney cancer are much higher in Northern Europe and North America compared to Asia? Well, after considering medical history, body composition, diet and lifestyle habits; it appears that Asians consume sweet potatoes more regularly – this dietary pattern could offer protection against cancer.

That’s not all; researchers have found that sweet potato greens also possess potent cancer protective properties. In a lab study, an extract of the leaves stopped the growth and progression of prostate cancer cells by up to 75% in mice.

4. Good for your eyes

Rich in vitamins A, C and E, sweet potatoes have been shown to support eye health and prevent degenerative damage.

5. Reduces inflammation

If you’ve read my previous articles, you already know that inflammation is the root cause of many chronic diseases. So it would make sense to consume an anti-inflammatory diet as often as you can. Well, it turns out that the sweet potato has an inflammation factor of +228 per half cup (this shows strong anti-inflammatory properties). Compare this to the potato which has an inflammation factor of -255.5 per cup (this indicates moderate inflammatory properties).

6. Natural skin rejuvenator

Have you ever checked the ingredients in your skin care products? If you have, then you’ve probably noticed that they usually contain retinol (a form of vitamin A) and/or retinoic acid (derived from retinol). As mentioned earlier, sweet potatoes are rich in vitamin A which has been found to shield the skin from UV rays and thus delay skin aging and prevent sunburn. That’s not all; vitamin A is also involved in the production of collagen and glycosaminoglycan, two substances which support the skin’s structure and keep it tighter, making wrinkles less visible.

Sweet potatoes are also great sources of:

• Vitamin C which is also essential in the synthesis of healthy collagen.

• Vitamin E, an antioxidant that protects the skin against free radicals which speed up wrinkle formation. This vitamin also regulates the synthesis of melanin, a skin pigment that protects the skin against sun damage.

My DIY rejuvenating sweet potato scrub
To do this scrub, you’ll need:

• 1/2 cup of organic sweet potato
• 1 tablespoon of coarse sea salt
• 1/4 cup of mashed avocado
• 1/4 teaspoon of organic turmeric powder
• 2 tablespoons of milk kefir
• 1 teaspoon of raw honey

Just mix everything and enjoy!

How about diabetes and weight loss?

Many websites claim that sweet potatoes can help control diabetes and may even promote weight loss. Well, these are over-simplified statements. You see, these websites are referring to a study in which the sweet potato was found to have beneficial effects on blood sugar and HbA1c levels of the participants. However, what the authors of these websites fail to highlight is that:

• The researchers used the white-skinned sweet potato known as Ipomoea batatas which is typically grown only in Japan.
• The researchers didn’t use the whole sweet potato – instead they used an extract of the sweet potato’s peel known as Caiapo.

More research is needed to determine whether the Beauregard sweet potato variety can help manage blood sugar levels.

Regarding weight loss, it is true that substituting wheat-containing products or other refined foods with some sweet potato can help facilitate weight loss. However, simply eating more sweet potatoes without changing anything else in your diet is unlikely to promote weight loss.

Are sweet potatoes safe for everyone?

If you have any of the following health issues, you may want to limit your intake of sweet potatoes. Discuss with your healthcare provider to determine how much you can eat.

1. Hyperkalemia

If your blood levels of potassium are high (a condition known as hyperkalemia), besides seeing a doctor, you would want to limit your intake of foods rich in potassium such as sweet potatoes until your levels return to normal. That’s because hyperkalemia can cause the heart to beat irregularly and can lead to a heart attack.

Tip to reduce the potassium content of the sweet potato: You could also cut the sweet potato into small pieces and soak them in water before boiling to allow the potassium to leach out in the water.

2. Insulin sensitivity issues

Like many other foods, the standard American sweet potato has been bred for sweetness – 100g contains about 6.5g of sugar (compare this to grapes which contain 15.5g of sugar per 100g). In a way, these tubers are half fruit, half starch.

What this means is that consuming sweet potatoes could send your blood sugar levels on a roller-coaster especially if you have insulin sensitivity issues such as PCOS, pre-diabetes, diabetes or insulin resistance (this is often the case in individuals with excess fat around the organs). However, many of my patients with pretty good insulin sensitivity also experience sharp increases in their blood sugar levels after consuming sweet potatoes.

Do sweet potatoes adversely affect blood sugar balance?
Eating carbs will increase your blood sugar levels. However, these should return below 110mg/dl one hour after eating the meal. If your blood sugar levels remain high or if they rise a lot after eating small amounts of carbs, you might want to limit your carb intake and/or accompany the carb with quality fats and proteins.

To find out how much sweet potato you can eat in one sitting, try the following experiment:
Day 1: Check your fasting blood sugar before eating 50g of plain sweet potato. Check your blood sugar levels again 30 minutes after finishing the sweet potato. Repeat the measurement 30 minutes later to see if your levels have dropped to normal.
Day 2: Repeat the same experiment with 75g of plain sweet potato.
Day 3: Repeat the same experiment with 100g of plain sweet potato.

Your blood sugar levels are unlikely to increase proportionally as you increase the amount of sweet potato you eat. Some of my patients found that they could eat up to 75g of sweet potato without much increase in their blood sugar levels. However, their blood sugar levels skyrocketed with 100g of sweet potato.

Notes:

• I also ask my patients to check their blood sugar levels after eating a mixed meal (e.g. some sweet potato fried in butter and served with beef steak and green veggies). In most cases, they find out that they can tolerate larger amounts of sweet potato when it is combined with other ingredients.

• Those who feel sluggish, sleepy and tired after eating sweet potatoes will greatly benefit from trying the experiment above.

3. Food sensitivities

If you suffer from any of the following, you might want to go easy with sweet potatoes:

• Fructose malabsorption or small bowel infections – As mentioned above, the standard sweet potato is quite rich in fructose. In individuals with fructose malabsorption or small bowel infections, consuming sweet potato could lead to painful osmotic diarrhea (since fructose attracts water). Or they could experience bloating and flatulence as the fructose is feasted upon by the bacteria in the gut.

• Increased intestinal permeability, autoimmune disorders, autism, ADHD and depression – Sweet potatoes are rich in oxalates, substances produced by the plant to protect itself against predators. In a healthy gut, oxalates are easily degraded by the bacteria oxalobacter formingenes. However, levels of these bacteria are greatly diminished in cases of leaky gut or after regular antibiotic therapy and as much as 50% of the oxalates may be absorbed. This can cause kidney stones, bladder stones, vulvodynia (pain in and outside the vagina), chronic fatigue and can worsen fibromyalgia and Zellweger syndrome.

• Colonic infections – Individuals with infections of the colon may experience adverse reactions when they consume large amounts of fiber.

Before we move to the recipe section, make sure you know how to:

• Choose sweet potatoes – Select firm ones that have no bruises, soft spots or cracks. You also want to avoid those with mold or fungus not only because they’re gross but sweet potatoes tend to generate a class of toxins known as phytoalexins when attacked by fungus and mold.

• Store sweet potatoes – Uncooked sweet potatoes can be kept in a dark, cool and ventilated place (not in the fridge) for up to 10 days.

My favorite ways of prepping sweet potatoes

• Steaming – This is my go-to method when I’m running against the clock. After scrubbing the sweet potato under running water, I steam it whole for about 30 minutes. The skin comes off easily once you let the sweet potato cool. At times, I also peel and chop the sweet potato first before steaming for around 10 minutes. You can serve this steamed goody with beef strips and a salad or mash the sweet potato and toss it with onions sautéed in garlic-butter. I also love adding grass-fed cheddar and herbs to the mashed sweet potato.

• Baking – After scrubbing the sweet potato, poke a few holes in it using a fork or a knife. Bake at 350 – 375F (175 – 190C) for about 45 minutes or until the fork goes in easily. I also like to brush the sweet potato with thyme-infused coconut oil before popping it into the oven.

• Frying – After washing and peeling the sweet potato, cut it into small cubes (I usually prefer tiny cubes since they take less time to cook and are way crunchier). Season with salt and pepper. Melt some grass-fed butter, clarified butter or coconut oil in a pan and sauté the sweet potato until golden brown. This tastes amazing when hot.

• Making noodles – You can use a spiralizer to make sweet potato noodles but since I don’t have one, I use the technique in the video below instead.

There are many individuals who use the microwave for cooking sweet potatoes but I’m just not comfortable using that appliance when it is as easy to steam it.

Feel like going on a sweet potato adventure? Get ready to impress your taste buds with the following recipes.

12 Oh-So Easy sweet potato recipes

Remember when I said sweet potatoes were versatile? Just scroll through the mouth-watering recipes below to see what I meant. Bonus: all these recipes are gluten-free and soy-free and come with easy modifications to make them even healthier.

Breakfast ideas

Sweet potato pancakes

If there’s one thing you absolutely need to try for breakfast, it’s a warm stack of super fluffy sweet potato pancakes. For those of you who, like me, don’t really want to cook in the morning, here’s some good news: you can make these in advance and reheat on a pan or in a toaster.

Suggested modifications:

• Steam the sweet potato instead of microwaving it.
• Add 1 teaspoon of raw cocoa for chocolate pancakes.
• Use grass-fed butter instead of virgin coconut oil for yummy, crispy edges.

In the comment section, someone mentioned substituting the coconut flour with arrowroot or tapioca flour – keep in mind that these are from ground starchy tubers and thus, will add to the carbohydrate content of these pancakes. You would want to avoid this if you have insulin sensitivity issues.

Sweet potato veggie burgers

Photo: Paleohacks

These burgers are a great way to have greens in the morning. Plus the spinach and coconut oil give the burgers a nice nutty twist. Any kind of green leafy veggie will work great in this recipe.

Suggested modifications:

• Instead of flaxseed and water, you can use one beaten organic egg.
• For extra protein, serve the burgers with some leftover chicken, turkey or beef strips.
• Have some extra minced chicken on hand? Add this to the mixture before forming the burgers.

Sweet potato and kale hash

Photo: Shared Appetite

The thing I like the most about this recipe is that you can cook extra sweet potato hash for dinner and keep some for breakfast. You just have to fry an egg and you have a hearty, antioxidant-packed breakfast that will keep you going for hours.

Suggested modifications:

• If you can tolerate cheese, try cooking the egg with some emmental cheese – the melted cheese gives a terrific boost to this recipe.
• Don’t have kale on hand? Just use some spinach or baby bok choy instead. Or you could sauté some broccoli in grass-fed butter and garlic.

Lunch and dinner ideas

Salmon and sweet potato cakes

Photo: Merrymaker Sisters

During my undergraduate years, I had so much canned salmon that I swore I would never eat that thing again. But salmon cakes changed my mind.

If you do make this recipe, make sure to get a BPA-free brand.

Sweet potato and cauliflower soup
Feeling like having some comfort food? Try this recipe – filled with tender chunks of cauliflower, this soup will warm you to the bones. Bonus: cauliflowers are naturally rich in vitamin C.

Suggested modification:

• Instead of boiling the sweet potato, I usually toss it with garlic, onion and grass-fed butter or virgin coconut oil before placing it in the oven until it becomes golden brown. I then transfer the sweet potato to a pot of boiling water and home-made coconut milk (and follow the recipe from there).

Sweet potato Pad Thai

Photo: Paleohacks

This may look like a complicated recipe but it really isn’t – you can make it in only 30 minutes! Give it a try – made from spiralized sweet potato, this Pad Thai is loaded with flavor.

Suggested modifications:

• For extra protein, add some sautéed beef or chicken. This will also help prevent your blood glucose levels from increasing too much.
• If you don’t like sunflower seed butter, use coconut butter instead.
• Add a little bit of coconut aminos for extra flavor.

Snacks ideas

Loaded sweet potato nachos

Photo: Lexi’s Clean Kitchen

To be honest, this is not a mere football Sunday snack – it’s actually really filling.  But hey, guys eat a lot and with sweet potatoes as the base, these nachos will achieve their intended role: feeding a group of guys during game time.

Sweet potato hummus
This recipe will come in handy when you want to impress your guests with a party snack that is Paleo compliant.

Sweet potato chips
It’s crazy how many recipes for sweet potato chips you can find online. However, most of them use pro-inflammatory vegetable oils. But not this particular recipe.

Chips made from sweet potatoes may sound weird but once you know how to make them, these. Are. So. Addictive!

Dessert ideas

Chocolate coffee sweet potato mousse

Photo: The good food

Sweet potato for dessert? Who knew? This mousse will satisfy all your chocolate cravings (plus it’s so pretty to look at)!

P.S. It is commonly believed that sweet potatoes are a source of vitamin D but according to the USDA nutrient database, these tubers do not contain any sunshine vitamin.

Sweet potato brownies

Photo: The Healthy Foodie

These brownies don’t just look pretty, they’re A-MA-ZING as well! And if you want to make them more festive, chop some frozen cherries and pistachios and sprinkle on the brownies before refrigerating them.

Sweet potato bites
Looking for a quick and healthy pre-workout snack? Try this recipe – once the ‘casserole’ has cooled down at room temperature on a rack, cut it into bite-size pieces and store in an airtight jar.

Have you tried any other sweet potato recipe? Share in the comments below or on our facebook page.

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