By now most health-concious people have heard about flaxseed and know of it's health benefits. It is high in omega-3 fatty acids and fiber. But did you know that it is also rich in Vibamins B6, E, Folic Acid, Magnesium and phytoestrogens called lignans? Lignans act like estrogen in the body, blocking estrogen receptors on cells and cotnribute to reduced rates of some hormone-related cancers, such as breast cancer. Just a tablespoon of ground flaxseed provides 2.3 grams of fiber. Just be sure that your flax seeds are ground. Your body can't break them down whole. They will come out the same way they went in and you won't reap the benefits. You can find them ground just about anywhere. Bob's Red Mill makes some- I've even seen it at Walmart. You can also find it in the bulk section of your health food store. I store it in the fridge to keep it fresh longer.
FLAXSEED
Key Nutrients:
ALA fatty acid
Fiber
Vitamins E, B6
Folic Acid
Lignans
Magnesium
You can find a great recipe for my super simple to make granola that features ground flaxseed as a main ingredient here. Eat it for breakfast and I promise you won't be hungry until lunchtime. :)
I also like to add about a quarter cup of ground flaxseed to any baked goods I make- breads, pancakes, cookies, birthday cakes, everything! It's a great way to sneak some nutrition into not-so-good for you foods.
Not many people can say they don't love chocolate. And isn't it wonderful that more and more studies are showing how wonderful it is for our body? Dark chocolate (not milk, it is too high in fat/dairy/sugar to fall onto a healthy foods list) is loaded with antioxidants in the form of flavinoids, which are also found in red wine and many fruits and vegetables. Dark chocolate actually has more flavonoids than any other food! For the most antioxidants look for dark chocolate that contains at least 60% cocoa. The higher the percentage, the higher the antioxidant punch. I encourage you to try many different percentages and find the one you like best. It can take a while for your palate to transition from milk to dark, but your body and your waist line will thank you.
I like to get my daily dose of chocolate by eating a small amount of dark chocolate chips or a square or two of a good quality dark chocolate. Because the cocoa flavor is so strong it doesn't take much to sooth my chocolate cravings, and I feel good knowing I'm doing something for my body that feels so decadent!
DARK CHOCOLATE
Key Nutrients:
Potassium
Vitamins A, B1, C, D, E
Iron
Flavonoids
If you want to get a little fancier with your chocolate give this recipe from Pioneer Woman Cooks a go. It's an easy dessert that sounds, and looks, fancy. Perfect for impressing dinner guests or your sweetheart on Valentine's Day!
Place the chocolate chips in the blender. Crack in the eggs, then add the vanilla and the salt. Pulse 5 to 7 times, or until the chocolate chips are partially pulverized.
Turn on the blender, then pour in the very hot coffee through the hole in the top in a steady stream. The coffee will melt the chocolate and turn it into a smooth mixture.
Pour the mixture into small mason jars, pretty wine glasses or demitasse cups. Place the jars on a tray and refrigerate them for 2 to 3 hours, or until firm.
Whip the cream with the sugar and plop it onto the top of each glass.
Today we continue with #5 on my list of the Top 20 Healing Foods. Most people like today's food, the carrot. However, we tend to get into ruts with this veggie. Carrot sticks, carrot salad, that's pretty much it. But I encourage you to play around with this wholesome root vegetable and find new ways to incorporate it into your diet.
CARROTS
Key Nutrients:
Beta-carotene
Vitamins B6 and C
Fiber
Beta-carotene gives carrots their bright orange color and provide significant health benefits. One large carrot provides almost all the vitamin A you need in a day. If you cook it rather than eat it raw, it provides even more. The darker the carrot, the more beta-carotene it will provide. Carrots are high in fiber which can help lower cholesterol, vitamin A is great for eye health and carotenoids like beta-carotene help protect against cancer.
Cooked carrots provide more beta-carotene than raw since cooking breaks down the cellular walls that encase it. Cook them in as little water as possible to maintain the highest levels of nutrients. Tip: eat your carrots with a little fat, as this helps the body absorb the beta-carotene.
This is a really easy recipe for a quick side dish. I adapted it from a recipe from Ina Garten.
1 1/2 tablespoons chopped fresh dill or flat-leaf parsley
Peel the carrots and cut them diagonally in 1/4-inch slices. You should have about 6 cups of carrots. Place the carrots, 1/3 cup water, the salt, and pepper in a large (10 to 12-inch) saute pan and bring to a boil. Cover the pan and cook over medium-low heat for 7 to 8 minutes, until the carrots are just cooked through. Add the butter and saute for another minute, until the water evaporates and the carrots are coated with butter. Off the heat, toss with the herbs. Sprinkle with salt and pepper and serve.
Broccoli is a cruciferous vegetable, a member of the cabbage family, and one of the most potent anti-cancer foods. The sulfur compounds in broccoli signal our genes to boost production of enzymes that detoxify cancer-causing compounds. Eating broccoli regularly and you can slash your risk of cancer by as much as half.
It is loaded with nutrients. One stalk has as much vitamin C as two oranges and as much fiber as a bowl of healthy breakfast cereal. It is a great source of non-dairy calcium, and is high in potassium.
My favorite way to eat broccoli is steamed crisp and topped with Annie's Goddess Dressing. If you haven't tried this delicious dressing yet, you're really missing out. It's great on salads, roasted or steamed veggies, chicken, and on rice and other grain dishes.
If you want something a little more exciting than steamed broccoli, give this creamy soup recipe a go. It's made with pantry staples so you can probably whip some up without a trip to the store. And I've been told that even broccoli haters love it! :)
Heat olive oil in a large saucepan, and saute onion and garlic until tender. Mix in broccoli, potato, and chicken broth. Bring to a boil, reduce heat, and simmer 15 minutes, until vegetables are tender.
With a hand mixer or in a blender, puree the mixture until smooth. Return to the saucepan, and reheat. Season with nutmeg, salt, and pepper.
BLUEBERRIES
Key Nutrients:
Fiber
Antioxidants
Vitamin C
Iron
Blueberries have more antioxidants than 40 other common fruits and vegatables. Antioxidants help prevent all sorts of things: cancer, heart disease, eye diseases, urinary tract infections and memory loss to name a few. The fiber in blueberries can be a powerful antidote to constipation. Just 1/2 c. of blueberries contains almost 2 grams of fiber, the same as a slice of whole-wheat bread!
Blueberries are delicious in lemonade- just throw a few in a glass and muddle before pouring the lemonade on top. They are also delicious in pancakes and muffins like these.
Preheat oven to 350 degrees F (175 degrees C). Lightly grease 4 mini-loaf pans.
In a large bowl, beat together the eggs, oil, vanilla, and sugar. Fold in the zucchini. Beat in the flour, salt, baking powder, baking soda, and cinnamon. Gently fold in the blueberries. Transfer to the prepared mini-loaf pans.
Bake 50 minutes in the preheated oven, or until a knife inserted in the center of a loaf comes out clean. Cool 20 minutes in pans, then turn out onto wire racks to cool completely.
*You can cook this in regular loaf pans, but you will most likely need to increase your cooking time. Or try throwing it in muffin tins for a quick breakfast. If you want to add a streusel topping you can find a recipe for it in the comment section here.
Welcome back to Day 2 of my "Top 20 Healing Foods" series. Today I present you the humble bean. Beans are amazing sources of soluble fiber, which soaks up cholesterol so your body can dispose of it before it sticks to your artery walls. It also is rich in protein, with a cup of cooked lentils providing the same amount as a t-bone steak! Beans are also rich in folate (a B vitamin) which is essential for a healthy pregnancy, and magnesium which helps relax arteries, giving blood more room to flow and lowering blood pressure. Choosing red beans gives you an antioxidant boost as well!
At Naloma Kitchen I hope to inspire you to eat real, whole foods, and eat deliciously. I don't believe that you need to give up on delicious, sometimes decadent, food just because you want to eat more healthfully. Over the next few weeks I will be sharing recipes I've put together using the to 20 healing foods. Add these to your diet over the next few weeks and see how amazing you'll feel.
AVOCADO
Key Nutrients:
Folate
Vitamin A
Potassium
Sterols
Monounsaturated fat
Avocados sometimes get a bad wrap because of their high fat content. But they are an incredible source of good-for-you monounsaturated fat. Replacing saturated fats with monounsaturated fats can help to lower your cholesterol. Avocados are also high in beta-sitoseterol, a plant sterol that blocks the absorption of cholesterol from food.
They also contain more soluble fiber and protein that any other fruit. Half of an avocado provides more potassium than a banana. And they are chock-full of glutathione, a powerful cancer-fighting antioxidant.
In a saucepan over medium-high heat, stir together the brown sugar and water. Bring to a boil, then pour into a medium bowl. Stir in the garlic chili sauce and lime juice. Set the dressing aside.
In a large bowl, toss together the chicken, mangos and avocados. Arrange the spring salad mix on serving plates, then top with a few spoonfuls of the chicken mixture. Pour dressing over the top.
Editor's Note: A friend of mine asked whether the chili garlic sauce was homemade or not. It's not. You buy it. This is what you're looking for. If you can't find in your area you could always try stirring some garlic into sri racha sauce. But I think it's a lot spicier so you might want to just do it to taste! Also, it makes a lot of dressing, so you'll probably have some left over. It would make an awesome marinade. :)
