Food of the Week: Black Beans

Black beans are native to North, South, and Central America. Their origins have been traced to many locations in Mexico, as well as Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua. In South America, the origin of black beans has been ...

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Recipe of the Week: 5-Minute Black Beans - No Cooking

You can now find many brands of organic, ready-to-eat canned Black Beans that are healthier and tastier than conventionally produced Black Beans. This recipe takes just minutes to prepare and can be served as a side dish or used in other recipes ...

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Best sources of Molybdenum

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

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From the kitchen: Tips for Preparing Black Beans

Before washing black beans, spread them out on a light colored plate or cooking surface to check for, and remove, small stones, debris or damaged beans. After this process, place the beans in a strainer, rinsing them thoroughly under cool running ...

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

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

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What is the Glycemic Index?

What Is the Glycemic Index (GI)? Glycemic Index (GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar. GI is a relatively new way of analyzing foods. Previously, most meal plans designed to improve ...

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15-Minute Black Bean Salad

Try this salad recipe that only gets better with time. It is a great one to keep on hand in your refrigerator for a ready-made healthy meal or snack. ...

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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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Poached Huevos Rancheros

Don't reserve this meal just for breakfast because it makes a great easy-to-prepare Healthiest Way of Eating dinner as well. One serving provides you with a wealth of health-promoting nutrients including 66% of the Daily Value (DV) for dietary ...

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South of the Border Salad

The beans, salsa, and spices add a south of border twist to this easy-to-prepare luncheon salad. ...

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Vegan Sushi

This type of sushi is called makizushi (sushi roll). It comes in the form of a roll of dried nori seaweed stuffed with various foods, especially raw fish, but in our case it’s going to be vegetables!     Save Print Vegan Sushi Serves:

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Vegan Healthy Rice Krispie Treats

These bars are so simple to make and they taste so good. You will want to make them again and again. They’re like Rice Krispie treats, but healthier!

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Cheesy Sauce for Quick Vegan Mac ‘n Cheese

This cashew-based dairy-free vegan cheese-y sauce is quick, easy, and rich-tasting. Make your own vegan cheese, yogurt, mayo and margarine! Cheaper and much tastier than store-bought, this e-book brings you the best 12 recipes for dairy alternatives from The Recipe Renovator blog.

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Food of the Week: Crimini Mushrooms

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

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

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

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Best sources of Vitamin B2

Vitamin B2, also known as riboflavin, is arguably the only vitamin that gives you a visual cue as to its passage through your body. When there is a lot of vitamin B2 in the diet (or in a supplement), your urine turns bright yellow to show you it is ...

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From the kitchen: Tips for Preparing Crimini Mushrooms

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

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Why are Vegetables So Indispensable for Healthy Eating?

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

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Adapting a Meal Plan for Little or No Grains

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

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Is Vitamin B12 Really a Problem in a Vegetarian Diet?

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

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

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

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Tofu Parmesan

Here is an Italian classic made vegan! This dish is perfect for a date night or family dinner. This tofu parmesan is quick and easy to prepare—and very tasty!

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Sweet and Spicy Glazed Nuts

Deliciously glazed and spiced nuts are a tasty finger food at special occasion, or as an everyday snack. Use any combination of your favorite nuts—peanuts, almonds, pecans, walnuts, macadamia nuts, cashews, etc. Makes:

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Tempeh Buddha Bowl

If you like cooked vegetables, you will love these beautiful Buddha bowls with squash, fresh spinach, tempeh, and quinoa. All of the lovely vegetables in this bowl give it so many vibrant colors. With a vegetable protein like tempeh, this version of a Buddha bowl is one of my favorites.

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Chickpea Salad with Zucchini, Vegan Mozzarella, and Basil

Serve this hearty salad of chickpeas, vegan mozzarella, and zucchini on its own as a first course preceding a lighter pasta dinner (see some tempting possibilities in Pasta on the Lighter Side). If you’re a basil fan, use as much as you’d like. If not, substitute another herb, like parsley.

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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: 5-Minute "Quick Broiled" Salmon

This is a great way to prepare Salmon that seals in its wonderful juices, brings out its best flavor and retains its moisture. It is not necessary to turn the Salmon over as it cook from both sides simultaneously. ...

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From the kitchen: Tips for Preparing Salmon

Try to buy a whole salmon side or filet that is from the thickest part of the fish. For taste and texture reasons, many people prefer to remove the skin of the salmon. We definitely recommend skin removal if you are preparing wild-caught salmon ...

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Should I be concerned about mercury in fish and what fish are safe to eat?

Yes, mercury contamination of fish is a definite concern for all individuals, and particularly for pregnant women, women considering pregnancy, and children. Concern over mercury contamination of fish has come about for a variety of reasons. ...

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Can you tell us more about the unusual omega-3 fatty acid content of salmon?

Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content. It's very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats - more than the ...

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What is The Healthiest Way of Eating?

The Healthiest Way of Eating is eating for maximum nutrition and enjoyment. Eating is one of the few things we do every single day. And since most of us eat 3 or more meals a day we are eating over 1,000 meals a year! That means we have the ...

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Are grocery lists and organized food plans required for Healthy Eating?

If you are a person who is fundamentally satisfied with the nourishment, health benefits, and pleasure that you are getting from food - and you don't already make grocery lists or plan your meals in an organized way - additional planning steps might ...

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What are the Potential Risks and Benefits Associated with Consumption of Salmon Skin?

At WHFoods, we recommend that you remove skin of salmon prior to cooking, unless you have a high level of confidence in the quality of the fish, including a reason to suspect low risk of contaminants. Because we get a good number of questions about ...

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

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

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Mexican Stuffed Sweet Potato

Here is an exotic recipe—very simple and full of fiber and vegetable protein: sweet potatoes, stuffed Mexican style! This dish is good as it is colorful and is a great way to enjoy a meal rich in flavors and essential nutrients.

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Breakfast Quinoa

Let’s change up breakfast! Exchange toast and cereal for quinoa which gives us plenty of energy to face our day. Save Print Breakfast Quinoa Serves:

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Fresh Mixed Berry Sauce

When fresh berries are in season, there’s nothing better to serve over cakes, pies, or nondairy ice cream than this fresh mixed berry sauce. it’s one of the simplest and most delicious ways to use blueberries, raspberries, strawberries, and others. Lightly cooked, they melt into a most flavorful sauce.

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No-bake Peanut Butter Treats

These are a kid-friendly snack, and an easy treat that kids can help make. A little sticky, but fun! Recipe adapted from The Double Energy Diet* by Judi and Shari Zucker.

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Food of the Week: Grass-Fed Lamb

Sheep were among the first animals ever to be domesticated by humans, occurring more than 10,000 years ago. The domestication of sheep most likely started out in the Middle East, in what is now Turkey. As a source of not only food but also textiles ...

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Recipe of the Week: 10-Minute Rosemary Lamb Chops

Nothing complements the flavor of lamb better than rosemary. And our Quick Broil method makes this dish very fast and easy to prepare. With this dish you not only enjoy great taste but add an excellent source of protein, vitamin B12, selenium, ...

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Best sources of Vitamin B12

Vitamin B12, as the name implies, is part of the B complex of vitamins. Like the other B vitamins, it is involved in energy metabolism and other related biological processes.However, that is where the similarity ends. The list of things that are ...

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From the kitchen: Tips for Preparing Lamb

When handling raw lamb be extremely careful that it does not come in contact with other foods, especially those that will be served uncooked because raw meats can contain E. coli bacteria. It is best to use a separate plastic cutting board for ...

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Can lamb provide omega-3 fatty acids to your meals?

When we think about omega-3 fats and their availability from plants versus animals, we usually think about nuts and seeds on the plant side of things and fish on the animal side. But on the animal side of things, we should also think about grass-fed ...

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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 Foods are Good for My Immune System?

Introduction Your ability to interact with the world around you and remain healthy is dependent to a large extent on the healthy functioning of your immune system. Your immune system is responsible for fighting foreign invaders to your body, like ...

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Food Sensitivities

INTRODUCTION "One man's food is another man's poison" is a familiar and centuries old saying which simply states that different people can have very different reactions to exactly the same food. For example, few of us would think twice about ...

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Fried Tofu with Lemongrass

When you have little time, a vegetarian restaurant seems so far away, and the dollars in your pocket are running out, this recipe will make for a quick meal. Ready-fried tofu is available in Asian markets. All you need to do is heat the tofu by refrying or baking it to get back its crunchiness.

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Ramen Miso Soup

Make your regular ramen soup amazing with this combination of miso, mushrooms, zucchini, and tofu. This ultra-comforting soup meal can be easily personalized to your taste. Save Print Ramen Miso Soup Serves:

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Pennsylvania Dutch Corn Noodles

This simple, tasty pasta dish is traditional to the “plain and simple” Pennsylvania Dutch cuisine. It’s a perfect way to use fresh summer corn and tomatoes when they’re at their peak of flavor and abundance. In its original form this recipe is made with egg ribbons; to make it vegan, I recommend substituting ribbons made of hearty whole grain flours like spelt or quinoa.

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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: 3-Minute "Healthy Sauteed" Green Peas

Garden Peas have been shelled and are widely available frozen. "Healthy Sauteing" Peas is a revolutionary way to enhance their mildy sweet flavor while, at the same time, increasing the likelihood of retaining more of their health-promoting ...

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Best sources of Vitamin B1

Vitamin B1, also known as thiamin, is classified as a B-complex vitamin. Very small amounts of vitamin B1 are found in virtually all foods, and many commonly eaten foods contain substantial amounts. For example, 50/100 of our WHFoods rank as good, ...

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From the kitchen: Tips for Preparing Green Peas

Before you remove the peas from the pod, rinse them briefly under running water. To easily shell them, snap off the top and bottom of the pod and then gently pull off the "thread" that lines the seam of most peapods. For those that do not have ...

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How much of a problem is protein in a vegetarian diet?

As a general rule, high-quality vegetarian diets - regardless of type (i.e., lacto-ovo vegetarian, pesco-vegetarian, or vegan) - can provide ample amounts of protein as well as a good balance of amino acids. However, ample protein intake is not ...

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The World's Healthiest Cooking

Introduction The world's 125 healthiest foods that appear on this website come naturally packed with nutrients. How can you be sure that you're protecting them when you prepare a meal? The questions and answers below explain how to protect the ...

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

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

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

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

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Veggie Advisor: How does our Vegetable Advisor make personal recommendations?

Our Vegetable Advisor makes personal recommendations using a 5-step process:STEP 1: We take each of your vegetable selections, the frequency you eat each selection, and convert each selection into servings/day. For example, if you eat green peas ...

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