The list is out ~  Fruits and Vegetables with the Most Pesticides

The list is out ~ Fruits and Vegetables with the Most Pesticides

The list is out and Kale is back on it. I understand that eating organic can be more costly then eating non-organic produce. Check out this list for the food that you should really try to eat organic. Strawberries act as a sponge for soaking up all of the pesticides and chemicals. I highly recommend eating organic strawberries for that reason.

The Health Benefits  of the “Mighty” Cauliflower

The Health Benefits of the “Mighty” Cauliflower

Is Cauliflower considered one of the dreaded “white” foods that many popular diets advise against eating?

Foods like pasta, rice, white bread, sugar and other white foods are off limits for many diets. However, cauliflower is a white food you can feel good about eating. This nonstarchy vegetable is a cruciferous vegetable like cabbage and broccoli. High intake of cruciferous vegetables is associated with a lower risk of some cancers. They contain vitamins, minerals, and phytonutrients, or plant nutrients, that may help neutralize damaging toxins. The nutrition profile of cauliflower is quite impressive. Cauliflower is very low in calories, yet high in vitamins.

Here is an overview of the nutrients found in 1 cup, or 128 grams, of raw cauliflower:

    • Calories: 25
    • Fiber: 3 grams
    • Vitamin C: 77% of the RDI
    • Vitamin K: 20% of the RDI
    • Vitamin B6: 11% of the RDI
    • Folate: 14% of the RDI
    • Pantothenic acid: 7% of the RDI
    • Potassium: 9% of the RDI
    • Manganese: 8% of the RDI
    • Magnesium: 4% of the RDI
    • Phosphorus: 4% of the RDI

A few interesting facts:

Glucosinolates are sulfur-containing compounds that give cauliflower its pungent smell and flavor. Glucosinolates activate the body’s detoxification system. Chewing breaks down glucosinolates into their active form, which triggers the detoxification process. Research suggests that they may play a role in preventing various types of cancers. Cauliflower contains the second highest amount of glucosinolates, after broccoli.

Potassium

Potassium is an essential dietary mineral. Normal body functions, including regular heart beats and proper body hydration, depend on proper potassium concentrations both inside and outside of cells. The adequate intake (AI) for potassium is 4,700 mg per day for both men and women. Cauliflower is an excellent, low-calorie source of potassium. One cup of chopped raw cauliflower contains 320 mg in only 27 calories. In comparison, a medium banana contains 422 mg in 105 calories. Did you ever think about putting cauliflower in your smoothie instead of a banana? Cuts down on the sugar also.

 Vitamin C

Vitamin C is an antioxidant that promotes skin and brain health. When you think of vitamin C, you might think of oranges or other fruit. But cauliflower has a surprisingly high amount of vitamin C. One cup of raw cauliflower contains 52 mg. In comparison, a medium orange contains 64 mg. The recommended dietary allowance (RDA) for vitamin C is 90 mg for men and 75 mg for women per day. Also, less sugar.

Tips

Quickly cooking cauliflower reduces the sulfur smell, preserves crispness and color and reduces the loss of nutrients. Steaming or microwaving cauliflower will preserve its vitamin content better than boiling.  I love to roast cauliflower in the oven.  I recently made it in the airfryer.  It turned out great!

Grass-Fed Or Organic Beef: Which Is Healthier?

Grass-Fed Or Organic Beef: Which Is Healthier?

I have to admit, I love my meat!  I do eat more fish then meat but… I still love a good steak!  Just one of my “Modern Twists” to Ayurveda.  That said, my daughter is a Sustainability Major at Arizona State.  She tells me some stories about how the meat industry impacts our enviroment.  For that reason, my meat intake has dramatically decreased in the last year.

So, if you are going to eat beef, what is the healthiest option?   The article below explains it best.

Q: I know conventional feedlot beef is not good for me, but is grass-fed beef healthier than organic? What’s the difference? A: First of all, the good news is that more people are asking this question because these days, there’s more meat —both organic and grass-fed beef—available that’s produced […]

This Four-Ingredient Topping Will Enhance the Flavor of (Almost) Anything

This Four-Ingredient Topping Will Enhance the Flavor of (Almost) Anything

 

I love this topping!  You can literally put it on anything! Let me know if you make it and what you used it for.  It is packed with god for you Omega-3’s.

This article originally appeared on Real Simple.  For more recipes, visit realsimple.com.

By ANANDA EIDELSTEIN

May 14, 2018
Greg DuPree

Sometimes all you need is a little sprinkle of something truly transformative to elevate a dish from simple to sublime. No, I’m not referring to my personal favorite, flaky salt. I’m talking about a special blend made from just four better-for-you ingredients.

This fragrant concoction of walnuts and flaxseed meal is a game-changer when scattered over roasted vegetables of all kinds, from asparagus to root vegetables. It can also add zing to raw vegetables like radishes or ripe summer tomatoes. Just a dash can perk up a mixed salad, roasted salmon, or a simply seared steak. It essentially acts as a gluten-free and more flavorful and healthy alternative to breadcrumbs. I even use it to top my morning porridge, whether I’m going with oats or quinoa. The magical perk about this easy topper is that it works with both sweet and savory dishes.

The Flaxseed-Walnut Crumble starts with a big handful of walnuts. Toss them with coconut oil and turmeric then toast in the oven to further bring out their fragrant nuttiness. Walnuts are packed with anti-inflammatory omega-3s and are also rich in antioxidants. Coconut oil, a good fat when consumed in moderation, adds a hint sweetness, plus the fatty acids found in the oil can kill harmful bacteria and viruses. Turmeric brings a kick to the mix but also its antioxidant and anti-inflammatory benefits. Once the walnuts cool, it’s simply combined with flaxseed meal and a pinch of salt in a food processor. The outcome looks like golden, good-for-you breadcrumbs.

Make a batch and store in an airtight container. It’ll be there for you when you want to add a healthful flavor boost to your dishes or perk up the basics.

10 protein-packed vegetables to stock up on

10 protein-packed vegetables to stock up on

WE ASKED NUTRITIONIST RHIAN STEPHENSON FOR HER PICK OF THE BEST VEGETABLES TO EAT FOR A PROTEIN HIT

Hear the word ‘protein‘ and you immediately think of foods such as fish, eggs and a sirloin steak. What most people don’t know is that every whole food in fact contains protein – so from your morning banana to your evening salad, finding veggies packed with protein is not only easy to do, but super easy for your body to handle.

First, it’s important to note that plant proteins are often classed as ‘incomplete’ proteins, meaning they are low in one or more of the nine essential amino acids required for our bodies to build protein with. However, this doesn’t mean that they’re not beneficial – during the digestion process, amino acid chains from all sources are broken down and made ready for our bodies to use. So, if you’re eating a good mix of fruits, veggies, grains and legumes, then your body simply collects what it needs from the amino soup that your digestion system has already absorbed.

Even better, unlike their animal based counterparts, plant-based foods are practically free from cholesteroland tend to be high in fibre. So, contrary to popular opinion, meeting your protein needs on a plant-based diet can be both simple and successful.

To find out exactly which veggies pack a healthy punch we got in touch with expert naturopath and nutritionist Rhian Stephenson for her edit of the top 10 protein powerhouses.

BAKED POTATO

5 grams of protein for a good, medium sized potato

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Baked potatoes are one of the top sources of potassium (if you eat the skin!), a good source of vitamin B6, which build cells, and helps break down glycogen, the sugar stored in our muscle cells, and although they are starchy they are very low in calories. Potatoes have been demonised since Atkins and other low carb trends, but they’re actually a good source of nutrition in moderation. It’s usually the topping or preparation method that nudges the calorie count up. Find out more about why potatoes are good for you here.

CORN ON THE COB

5 grams of protein

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Although this is technically a starch, corn is also a good source of protein and fibre. It also contains lutein and zeaxanthin, two phytochemicals that promote healthy vision. Surprisingly, an ear of corn contains about the same number of calories as an apple and about a quarter of the sugar. Blue corn contains anthocyanin, a fantastic antioxidant. Unfortunately, most corn is GMO and not organic, so I would always avoid tinned corn and go for fresh cobs at farmers markets & organic stores.

BROCCOLI

4 grams of protein per cup

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Broccoli of course makes the list, and has a whole host of benefits on top of being rich in protein. In particular, it’s infamous for its cholesterol-lowering ability as it contains a trio of phytonutrients that support the body’s detox process, which helps rid the body of waste. There is a strong combination of both vitamins K and vitamin A, which work together to help keep our vitamin D metabolism in check. Broccoli also contains anti-inflammatory flavonoids and is a great source of chromium and folate.

ARTICHOKE

4 grams of protein per medium artichoke

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On top of being rich in protein, artichokes can relieve pain and discomfort associated with indigestion. In herbal medicine, they are used as a digestive tonic for the gallbladder and liver, and consequently many people swear by them as a natural treatment for hangovers! They are also a good source of fibre and vitamin C. The ORAC rating is 9 times higher than other sources of vitamin C such as oranges and red peppers.

MORE GLOSS: Postcard from LA: The rise of the protein shake

PEAS

4 grams protein per half cup

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Peas are a great source of protein, and are fast becoming the base for a lot of dairy free protein powders. They are one of the most bioavailable sources of proteins and are also rich in phyto-nutrients which help lower cholesterol levels. They contain vitamins A, C and K as well as folates and anti-inflammatory properties. Their iron helps prevent anaemia and fatigue and because they contain so much fibre, they can make you feel fuller longer, thus aiding in weight-loss.

COLLARD GREENS

4 grams of protein for 1 cup, cooked

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Collards can be harder to find in mainstream markets but are easy to get at most organic shops or farmers markets. These greens are low in calories and their high fibre content helps control LDL cholesterol levels. Collard’s phytonutrients have anti-cancer properties and they are a good source of folates and vitamin A, C and K.

OYSTER MUSHROOMS

4 grams of protein for 1 cup

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Mushrooms are one of the most well known protein rich vegetables, and in many Eastern cultures they are used as one of the main protein staples. Of course, they have numerous other benefits as well! These spectacular mushrooms contain ergothioneine, a unique antioxidant that protect cells in the body and reduces inflammation. They have been used medicinally for thousands of years due to their antibacterial effects. They also contain significant levels of zinc, iron, potassium.

SPINACH

3 grams of protein per half a cup, cooked

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Note – this number drops to only 1g protein available from raw spinach. One of my favourite things to do when I need a boost is to get an entire bag of organic spinach and steam it for dinner as a major health boosting side. It wilts down to about an eighth of its size and that’s when the protein count starts to go up. It is also a good source of iron, folates, calcium and vitamin A. In addition to nourishing the eyes and building bones spinach is good for digestion.

BRUSSEL SPROUTS

4 grams of protein per cup

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Brussel Sprouts are a nutritional powerhouse and are unfairly given a hard time. As well as being a good source of protein, they have heaps of potassium and vitamin K, A, C iron and fibre, they are low glycaemic, low calorie, and packed with flavonoid anti-oxidants which offer protection from prostate, colon and endometrial cancers. Their sulphur content also makes them a great detoxification aid.

SWEET POTATO

3 grams of protein per medium potato

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The more popular potato, this has more nutrients than white potatoes but a little less protein. It’s one of the best sources of beta carotene, as well as full of vitamin C, copper and manganese and a host of B vitamins. Its amylose raises blood sugar levels slowly compared to simple fruit sugars and is therefore recommended as a healthy food supplement, even in diabetes. The combination of beta-carotene, E and C make the sweet potato a “beauty food”, all contributing to glowing skin and healthy hair.

Stir Fried Cauliflower Rice

Stir Fried Cauliflower Rice

This is a great Meatless Monday go to recipe.  I have added organic grass fed ground beef and I have also aded chicken.  Share your ideas.

Print Recipe
Stir Fried Cauliflower Rice
Prep Time 20 minutes
Cook Time 15 minutes
Servings
people
Prep Time 20 minutes
Cook Time 15 minutes
Servings
people
Instructions
  1. Heat oils. Add cauliflower, and kale.  Stir-fry until desired consistency.  Add garlic, ginger, scallions and cilantro. Sir -fry for a minute or two.  Add tamari to your taste, stir and serve.  I have added chicken to this recipe.  So yummy.  Please share your ideas!
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