Author: Mary Ann Lesh

Posted in RECIPES

Broccoli Steamed with Garlic Recipe

Posted on by Mary Ann Lesh

Roasted sweet potatoes can be served as they are or scooped out and used in a variety of dishes.

PREPCOOKTEMPSERVES
30 min5 minMEDIUM HEAT4
  • INGREDIENTS
    • 1 lb FRESH BROCCOLI
    • 1/4 c COLD WATER
    • 1 Tbsp extra-virgin OLIVE OIL
    • 4-6 cloves GARLIC, finely chopped
    • SALT, to taste
  • INSTRUCTIONS
    1. Trim off the bottoms from the broccoli stalks and cut off the main stem of each stalk; peel away the fibrous layer and cut into small pieces. Break the broccoli into bite-size pieces.
    2. Rinse and drain the BROCCOLI. Place in a pot with ¼ cup cold water, 1 Tbsp OLIVE OIL, SALT to taste, and 4-6 cloves of GARLIC. Add RED PEPPER FLAKES (optional) if you wish
    3. Bring to a boil, cover tightly, and steam until the broccoli is bright green and crisp-tender, no more than 5 minutes. Remove with a slotted spoon and serve at once.

ABOUT BROCCOLI

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Garlic Facts

Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.

Posted in RECIPES, Soups

Lentil and Potato Soup Recipe

Posted on by Mary Ann Lesh

Simple vegan ingredients with Spanish flair.

PREP 20 min / STOVETOP medium, then low / COOK 20-25 min / MAKES 8 servings

  • INGREDIENTS
    • 3 Tbsp OLIVE OIL
    • 1 SMALL ONION, finely chopped
    • 4 GARLIC CLOVES, roughly chopped
    • 2 tsp SMOKED SPANISH PAPRIKA
    • 1 tsp CUMIN
    • 1/2 c TOMATO SAUCE
    • 2 MEDIUM POTATOES, cut into bite-sized pieces
    • 1 c DRY LENTILS, rinsed
    • 5 c VEGETABLE BROTH
    • 1 BAY LEAF
    • SALT to taste
    • FRESH GROUND PEPPER to taste
    • 2 BAGUETTE SLICES
    • 4 GARLIC CLOVES, whole, peeled
    • 1/4 c FRESH PARSLEY, chopped
    • SALT, to taste
    • FRESHLY CRACKED BLACK PEPPER, to taste
  • INSTRUCTIONS
    1. Saute the chopped ONION in the OLIVE OIL until transparent; add chopped GARLIC and continue to saute, taking care not to burn it
    2. Add the SMOKED PAPRIKA and CUMIN; stir lightly
    3. Add the TOMATO SAUCE, stir the mixture well, and continue cooking about 5 minutes until the sauce starts to thicken
    4. Stir in the chopped POTATOES and DRY LENTILS and give it all a quick mix
    5. Add the VEGETABLE BROTH and the BAY LEAF, bring the mixture to a boil, lower the heat and continue cooking over low heat for about 20 minutes until the LENTILS and the POTATOES are tender
    6. Make a paste of the BAGUETTE SLICES, GARLIC CLOVES, and PARSLEY and stir it into the soup while it is still cooking
    7. Season the soup to taste with SALT and PEPPER just before turning off the heat
Posted in FEATURED, NUTRIENTS

Fiber

Posted on by Mary Ann Lesh

What does fiber do? Fiber promotes weight loss, lowers blood sugar, fights constipation, boosts heart health, feeds friendly gut bacteria, and reduces cancer risk.

How much do I need? Recommended daily amounts for adults and adolescents are between 22 and 38 grams, depending on the number of calories consumed. Most Americans consume only about 15 grams.

What are some good plant food sources of fiber? Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. Dietary fiber is naturally present in edible plants, either as soluble (digestible) or insoluble fiber. Soluble fibers come from the insides of plants and include substances such as pectin. They are present in fruits, vegetables, oats, and barley and may help manage blood sugar and cholesterol levels. Insoluble fibers come from the outer skins of plants and pass straight through the digestive system. They can help prevent constipation. Examples include bran, celery, whole grains, and seeds.

Are supplements recommended? Fiber supplements can be a helpful, temporary tool for improving digestive health. Use them if you cannot meet your daily needs (25-30g) through diet alone, to address specific issues like constipation, or for overall digestive health. Start with a small amount and increase gradually. Drink plenty of fluids, as fiber absorbs water and can cause constipation if taken without enough liquid.

Source: Healthline

Fiber-Rich Foods and Recipes

Chickpea Croquettes Recipe

Delicious chickpea croquettes can be fried without oil in a non-stick skillet or baked at 400º F for 12-15 minutes.

Avocado Facts

Avocados have become very popular in the last fifty years, but I still consider them relative newcomers to the United States. Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

Guacamole Recipe

This traditional guacamole combination is served all over Mexico as a side dish with chips, or as a main ingredient in a taco.

Lentil Facts

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

Oat Facts

Oats are a powerhouse of vitamins, minerals, and antioxidants.

Oatmeal Cookies Recipe

These basic oatmeal cookies are delicious plain or you can spice them up with any or all of the optional ingredients. *For information on healthy options for oil, sugar, and flour, see the Vegan Options for Baking page.

Apple Facts

Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.

Beet and Apple Salad Recipe

The varied tastes and textures of beets, apples, pistachios, and greens combine with a sweet and sour vinaigrette to make this salad as delicious as it is nutritious.

Almond Facts

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

Chia Seed Facts

Chia is a flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is rich in calcium, phosphorous, and other minerals.

Brussels Sprouts Facts

Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C.

Posted in NUTRIENTS

Vitamin B1 (Thiamin)

Posted on by Mary Ann Lesh

What does thiamin do? This vitamin plays a critical role in energy metabolism and, therefore, in the growth, development, and function of cells. Thiamin (or thiamine) is one of the water-soluble B vitamins. It is also known as vitamin B1. Thiamin is naturally present in some foods, added to some food products, and available as a dietary supplement.

How much do I need? The recommended dietary allowance (RDA) for adult males the RDA is 1.2 mg daily. For adult females 18 years of age, the RDA is 1 mg daily. For adult females 19 years and older, the RDA is 1.1 mg daily.

What are some good plant food sources of thiamin? Good plant food sources of thiamin are FORTIFIED CEREALS, BLACK BEANS, ACORN SQUASH, and BROWN RICE.

Are supplements recommended?
Thiamine (Vitamin B1) supplements are generally only necessary if you have a diagnosed deficiency, are at high risk (e.g., alcohol dependency, bariatric surgery, chronic illness), or are advised by a doctor. It is crucial for converting food into energy and supports nerve/heart health, with deficiencies leading to fatigue, muscle weakness, or memory issues.

Source: National Institutes of Health

Thiamin-Rich Foods and Recipes

How to Cook Brown Rice

The secret of fluffy brown rice is rinse before cooking and boil uncovered for a full 30 minutes. Brown rice can help prevent or improve several health conditions, including diabetes and heart disease.

Oat Facts

Oats are a powerhouse of vitamins, minerals, and antioxidants.

Corn Facts

Corn is a significant source of COMPLEX CARBOHYDRATES, VITAMIN B1, VITAMIN B3, VITAMIN B5, VITAMIN B9, PHOSPHOROUS, and MAGNESIUM. Corn, or maize, (español: maíz) was domesticated by indigenous peoples in southern Mexico about 10,000 years ago. It has become a staple food in many parts of the world, with the total production surpassing that of wheat or rice. Sugar-rich varieties called sweet corn are…

FOODMG OF THIAMIN PER SERVINGPERCENT DV
Breakfast cereals, fortified with 100% of the DV for thiamin, 1 serving1.2100
Black beans, boiled, ½ cup0.433
Macaroni, whole wheat, cooked, 1 cup0.217
Acorn squash, cubed, baked, ½ cup0.217
Rice, brown, long grain, not enriched, cooked, ½ cup0.217
Rice, white, long grain, enriched, cooked, ½ cup0.18
Bread, whole wheat, 1 slice0.18
Orange juice, prepared from concentrate, 1 cup0.18
Sunflower seeds, toasted, 1 ounce0.18
Oatmeal, regular and quick, unenriched, cooked with water, ½ cup0.18
Corn, yellow, boiled, 1 medium ear0.18
Barley, pearled, cooked, 1 cup0.18
Posted in RECIPES, Salads

Easy Salad Dressing Recipes

Posted on by Mary Ann Lesh

Salad dressings are healthy and easy to make with just a few simple ingredients. Add or subtract ingredients to your taste. If it tastes good to you, it’s a win! Here are some ideas to get you started.

Whisk, shake, or blend: Citrus Basil / Cilantro Lime / Maple Mustard / Lemon Poppy Seed / Greek Yogurt / Peanut / Vinaigrette

PREP TIME15 min or less
  • CITRUS BASIL
    • BLEND UNTIL SMOOTH
      • 1 cup BASIL LEAVES
      • 1 Tbsp DIJON MUSTARD
      • 3 Tbsp FLAVORLESS OIL (SUCH AS AVOCADO)
      • 1 ORANGE
      • 1 LIME
      • SALT TO TASTE
      • PEPPER TO TASTE
  • CILANTRO LIME
    • BLEND UNTIL SMOOTH
      • 1 small AVOCADO
      • 1 handful CILANTRO
      • 1 LIME
      • 1-2 Tbsp WATER
  • MAPLE MUSTARD
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 1 Tbsp MAPLE SYRUP
      • 1 Tbsp DIJON MUSTARD
      • 1 Tbsp BALSAMIC VINEGAR
      • 6 Tbsp FLAVORLESS OIL (SUCH AS AVOCADO)
  • LEMON POPPY SEED
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 6 Tbsp EXTRA VIRGIN OLIVE OIL
      • 1 Tbsp DIJON MUSTARD
      • 1 Tbsp BALSAMIC VINEGAR
      • 1 Tbsp POPPY SEEDS
      • 1 Tbsp HONEY
      • 1 LEMON
      • SALT TO TASTE
  • GREEK YOGURT
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 2 Tbsp MAYONNAISE
      • 1 Tbsp PLAIN GREEK YOGURT
      • 1 tsp DIJON MUSTARD
      • 2 Tbsp WATER
      • SALT TO TASTE
      • PEPPER TO TASTE
      • 1/4 c FRESH HERBS (SUCH AS BASIL, PARSLEY, CILANTRO, DILL or a mix of any or all of them)
  • PEANUT
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 2 Tbsp SMOOTH PEANUT BUTTER
      • 1 tsp GRATED GINGER
      • 1 tsp GRATED GARLIC
      • 1 Tbsp SOY SAUCE
      • 1 tsp SESAME OIL
      • 1 LIME
      • 1-2 Tbsp WATER
  • VINAIGRETTE
    • PLACE IN A SEALABLE JAR AND SHAKE UNTIL BLENDED
      • 2 Tbsp LEMON JUICE
      • 1/2 tsp DIJON MUSTARD
      • 3 Tbsp OLIVE OIL
      • 1 Tbsp HHONEY
Posted in PLANT FOOD FACTS

Walnut Facts

Posted on by Mary Ann Lesh

Walnuts are an excellent source of OMEGA-3 and OMEGA-6 FATTY ACIDS, COPPER, PHOSPHOROUS, VITAMIN B6, MANGANESE, ELLAGIC ACID, CATECHIN, MELATONIN, and PHYTIC ACID. Some benefits of eating walnuts are heart health, prevention of cancer, bone health, immune system function, nerve health, regulation of body clock. Walnuts (Juglans regia) are a tree nut belonging to the walnut family. They originated in the Mediterranean region and Central Asia and have been part of the human diet for thousands of years. Even though walnuts are rich in fat and calories, studies indicate that they don’t increase obesity risk when replacing other foods in your diet. Walnuts are richer in polyunsaturated fats than most other nuts. The most abundant one is an omega-6 fatty acid called linoleic acid. They are the only nuts that contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA), which is beneficial for heart health and helps reduce inflammation and improve the composition of blood fats. Walnuts are very healthy, but some people are allergic and must avoid them. Phytic acid may impair mineral absorption, though this is usually of no concern to people who eat a balanced diet.

Posted in PLANT FOOD FACTS

Spinach Facts

Posted on by Mary Ann Lesh

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. Spinach is typically safe to consume as part of a well-rounded, nutritious diet, but some people may benefit from limiting their intake of this vegetable. Spinach is rich in dietary oxalate, which can increase a person’s risk of kidney stones. The high oxalate content may be reduced by steaming. Spinach contains:

  • Alpha-lipoic acid
    • an antioxidant which lowers glucose levels, increases insulin sensitivity, and prevents oxidative, stress-induced changes in patients with diabetes.
  • Vitamin K
    • Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. Vitamin K acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.
  • Protein and carbohydrates.
    • Most of the calories from protein and carbohydrates, which play important roles in the body, from maintaining eye health to reducing inflammation.
  • Chlorophyll
    • Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower risk of cancer.
  • Potassium
    • It can help reduce the effects of sodium in the body. A low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake.
  • Fiber and water
    • Both help prevent constipation and promote a healthy digestive tract.
  • Vitamin A
    • It moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. A buildup of this oil can lead to acne. Vitamin A is necessary for the growth of all bodily tissues, including skin and hair.
  • Vitamin C
    • It is crucial for building and maintaining collagen, which provides structure to skin and hair.
  • Iron
    • Iron deficiency is a common cause of hairloss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach.
1 cup of spinach contains%DV
CALORIES7
PROTEIN0.86G
CALCIUM29.7MG
IRON0.81G
MAGNESIUM24MG
POTASSIUM167MG
VITAMIN A (RETINOL)141MCG
VITAMIN B9 (FOLATE)58MCG
SOURCE: MEDICAL NEWS TODAY / WIKIPEDIA
Posted in NUTRIENTS

Vitamin B2 (Riboflavin)

Posted on by Mary Ann Lesh

What does riboflavin do? B complex vitamins are necessary for a healthy liver, skin, hair, eyes, and nervous system. Riboflavin (B2) in particular has these benefits:

  • Antioxidant. Riboflavin works as an antioxidant, fighting damaging particles in the body known as free radicals, which may contribute to the aging process, as well as the development of a number of health conditions like heart disease and cancer.
  • Growth and red blood cell production. Riboflavin is also needed to help the body change vitamin B6 and folate into forms it can use. It is also important for growth and red blood cell production.
  • Good vision and cataract prevention. Vitamin B2 is important for normal vision. Early studies suggest that it might help prevent cataracts.
  • Migraine relief. Several studies suggest that people who get migraines may reduce how often they get migraines and how long the migraines last by taking riboflavin.

How much do I need? The average recommended daily amount for adults is 1.3 milligrams. All B vitamins are water soluble, meaning the body does not store them, so they must be consumed daily in food or supplements. Riboflavin is destroyed by light, so food should be stored away from light to protect its riboflavin content. While riboflavin is not destroyed by heat, it can be lost in water when foods are boiled or soaked. Roasting and steaming foods preserves more riboflavin than frying or scalding your foods.

What are some good plant food sources of riboflavin? ALMONDS, WHOLE GRAINS, WHEAT GERM, WILD RICE, MUSHROOMS, SOYBEANS, BROCCOLI, BRUSSELS SPROUTS, SPINACH and BREWER’S YEAST are a few good plant food sources of Vitamin B2 (riboflavin).

Are supplements recommended? Most healthy people who eat a well-balanced diet get enough riboflavin. However, elderly people and alcoholics may be at risk for riboflavin deficiency because of poor diet. Consult a doctor before using supplements to prevent allergic reactions and interactions with medicines.

Source: Mount Sinai

Riboflavin-Rich Foods and Recipes

Spinach Facts

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…

Mushroom Facts

White mushrooms are rich in many bioactive compounds that may protect against cancer and heart disease, as well as help improve blood sugar control and gut health.

Almond Facts

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

Broccoli Facts

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

Brussels Sprouts Facts

Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C.

Posted in PLANT FOOD FACTS

Papaya Facts

Posted on by Mary Ann Lesh

Rich in VITAMIN A, VITAMIN C, POTASSIUM, VITAMIN B9, LYCOPENE (antioxidant) and PAPAIN (enzyme).

Papaya is the fruit of the Carica papaya plant, which originated in Central America and Southern Mexico. Papaya contains papain, an enzyme which can break down the tough protein chains found in muscle meat. Because of this, people have used papaya to tenderize meat for thousands of years. If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating — especially during pregnancy, as the unripe fruit is high in latex, which can stimulate contractions.

  • Some benefits of papaya:
    • Neutralizes free radicals. Papayas contain healthy antioxidants known as carotenoids — particularly one type called lycopene. The body absorbs these beneficial antioxidants better from papayas than other fruits and vegetables Free radicals are reactive molecules created during your body’s metabolism. They can promote oxidative stress, which can lead to disease. Antioxidants like the carotenoids found in papayas, can neutralize free radicals.
    • Helps prevent diabetes, hypothyroidism, liver disease, and Alzheimer’s. Some studies have noted that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism and liver disease.. Many researchers believe that excessive free radicals in the brain are an important factor in Alzheimer’s disease. In one study, people with Alzheimer’s given a fermented papaya extract for six months experienced a 40% drop in a biomarker which indicates oxidative damage to DNA — and is also linked to aging and cancer. The reduction in oxidative stress is attributed to papaya’s lycopene content and ability to remove excess iron, which is known to produce free radicals.
    • Reduces cancer risk. Research suggests that the lycopene in papaya can reduce cancer risk.. It may also be beneficial for people who are being treated for cancer. Papaya may work by reducing free radicals that contribute to cancer. Among 14 fruits and vegetables with known antioxidant properties, only papaya demonstrated anticancer activity in breast cancer cells.
    • Helps prevent heart disease. Studies show that fruits high in lycopene and vitamin C may help prevent heart disease. The antioxidants in papaya may protect your heart and enhance the protective effects of “good” HDL cholesterol.
    • Improves digestion. The papain enzyme in papaya can make protein easier to digest. People in the tropics consider papaya to be a remedy for constipation and other symptoms of irritable bowel syndrome (IBS). In one study, people who took a papaya-based formula for 40 days had significant improvement in constipation and bloating.
1 small papaya (152 g) containsamt
CARBOHYDRATE15GRAMS
CALORIES59
FIBER3GRAMS
PROTEIN1GRAM
CALCIUMTRACE
MAGNESIUMTRACE
POTASSIUM11%RDI
VITAMIN A (RETINOL)33%RDI
VITAMIN B1 (THIAMINE)TRACE
VITAMIN B3 (NIACIN)TRACE
VITAMIN B5 (PANTOTHENIC ACID)TRACE
VITAMIN B9 (FOLATE)14%RDI
VITAMIN C157%RDI
VITAMIN ETRACE
VITAMIN KTRACE
SOURCE: HEALTHLINE
Posted in NUTRIENTS

Vitamin B3 (Niacin)

Posted on by Mary Ann Lesh

PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, and WHITE POTATOES are good plant food sources of Vitamin B3 (niacin), a micronutrient that your body uses for proper metabolism, nervous system function and antioxidant protection. It’s an essential nutrient — meaning that you must obtain it from food, as your body cannot produce it on its own. Since niacin is water soluble, any surplus is excreted through your urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods. The recommended dietary allowance (RDA) for this nutrient is 16 mg per day for men and 14 mg per day for women — enough to meet the needs of approximately 98% of adults.

plant food SourcemG of NIACIN%DV
2 tablespoons peanut butter4.325
1 large baked potato4.225
1 medium avocado3.521
1 cup cooked brown rice3.521
1 cup mushrooms2.515
1 cup green peas3.020
Recommended daily allowance for adults: 14-16 mg

Source: Healthline

Posted in PLANT FOOD FACTS

Corn Facts

Posted on by Mary Ann Lesh

Corn is a significant source of COMPLEX CARBOHYDRATES, VITAMIN B1, VITAMIN B3, VITAMIN B5, VITAMIN B9, PHOSPHOROUS, and MAGNESIUM. Corn, or maize, (español: maíz) was domesticated by indigenous peoples in southern Mexico about 10,000 years ago. It has become a staple food in many parts of the world, with the total production surpassing that of wheat or rice. Sugar-rich varieties called sweet corn are usually grown for human consumption as kernels, while field corn varieties are ground into corn meal or masa.

1 3 OZ (100 G) OF SWEET CORN contains
CALORIES86
CARBOHYDRATE18.7G
FAT1.35G
FIBER2G
PROTEIN3.27G
IRON4%DV
MAGNESIUM10%DV
MANGANESE8%DV
PHOSPHOROUS13%DV
POTASSIUM6%DV
ZINC5%DV
VITAMIN A (RETINOL)1%DV
VITAMIN B1 (THIAMINE)13%DV
VITAMIN B2 (RIBOFLAVIN)5%DV
VITAMIN B3 (NIACIN)12%DV
VITAMIN B5 (PANTOTHENIC ACID)14%DV
VITAMIN B67%DV
VITAMIN B9 (FOLATE)11%DV
VITAMIN C8%DV
SOURCE:
Posted in NUTRIENTS

Vitamin B7 (Biotin)

Posted on by Mary Ann Lesh

What does biotin do? Vitamin B7, or biotin, is a water-soluble vitamin that helps the body metabolize fats, carbohydrates, and protein and helps maintain a healthy nervous system, nails, hair and skin.

How much do I need?
There is no established Recommended Dietary Allowance (RDA) for biotin due to a lack of sufficient evidence, but the recommended Adequate Intake (AI) for adults (19+ years) is 30 micrograms.

What are some good plant food sources of biotin? Good plant food sources of biotin include SWEET POTATOES, SUNFLOWEER SEEDS, and ALMONDS.

Are supplements recommended? For most people, a supplement will not be necessary as long as they are eating a healthy, varied diet. Some people take supplements to strengthen their nails and hair, but there is a lack of evidence supporting this use. Human cells cannot synthesize vitamin B7, but bacteria in the body can produce it, and the vitamin is present in numerous foods. Biotin therapy may help treat some medical conditions.

Source: Medical News Today

Biotin-Rich Foods and Recipes

PLANT FOOD FACTS

Almond Facts

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

Posted in NUTRIENTS

Carbohydrates

Posted on by Mary Ann Lesh

Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs. On average, people should get 45 to 65% of their daily calories from carbohydrates, based on a 2,000-calorie diet. There are three main types of carbohydrates: sugars, starches, and fiber.

Source: MedlinePlus

Posted in NUTRIENTS

Calories

Posted on by Mary Ann Lesh

What are calories?
A calorie is a unit of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are the amount of energy released when your body digests and absorbs food.

How many do I need? The average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day. The number of calories a given individual needs will depend on metabolism and activity. Calorie consumption that is too low or too high will eventually lead to health problems. When you eat more calories than you need, your body stores the extra calories as body fat. Without energy, the cells in the body would die, and the organs would not be able to carry out the basic processes needed for living.

Source: Medical News Today

Posted in PLANT FOOD FACTS

Clementine Facts

Posted on by Mary Ann Lesh

ONE SMALL CLEMENTINE PROVIES 40% OF THE RECOMMENDED DAILY AMOUNT OF VITAMIN C. Clementine (español: clementina) is a citrus fruit hybrid between a willowleaf mandarin orange and a sweet orange named for its late 19th-century discoverer, French Missionary Brother Clément Rodier. Clementines are said to have appeared spontaneously in an Algerian orphanage garden tended by Brother Clément. The exterior is a deep orange colour with a smooth, glossy appearance. Clementines can be separated into 7 to 14 segments. Like tangerines, they are easy to peel. They are typically juicy and sweet, with less acid than oranges.

1 clementine (100 Grams) contains
CARBOHYDRATE9g
CALORIES35
FIBER1g
PROTEIN1g
VITAMIN B1 (THIAMINE)5%DV
VITAMIN B9 (FOLATE)5%DV
VITAMIN C40%DV
SOURCE: WIKIPEDIA / HEALTHLINE
Posted in RECIPES

Crusty Bread Recipe

Posted on by Mary Ann Lesh

The secret of extra-crusty bread is to place a small pan of boiling water in the oven with the bread. I was skeptical about putting the dry yeast in with the flour and not proofing it in warm water first, but the results have been good every time I have tried it.

PREP 15 minLET RISE 3 hrs / then 30 minTEMP 450 FBAKE 30 minMAKES 1 loaf
  • INGREDIENTS
    • 2 1/2 c FLOUR
    • 1/4 tsp DRY YEAST
    • 1 tsp SALT
    • 1 c LUKEWARM WATER (about 110 F)
  • DIRECTIONS
    1. Whisk FLOUR to aereate
    2. Add YEAST and continue whisking
    3. Add WATER and blend to make a sticky dough
    4. Cover and let rise until double, about 3 hours
    5. On a floured surface, fold the dough 10-12 times
    6. Shape into a loaf
    7. Bake in a preheated oven at 450 F until crust is brown, about 30 minutes For extra crusty bread, place in the oven a small baking ddish containing 1 cup of boiling water
Posted in PLANT FOOD FACTS

Cucumber Facts

Posted on by Mary Ann Lesh

Cucumber (español: pepino) is a creeping vine plant in the Cucurbitaceae gourd family. There are three main varieties of cucumber—slicing, pickling, and burpless/seedless—within which several cultivars have been created. The cucumber originates from South Asia, but now grows on most continents, as many different types of cucumber are traded on the global market. They are low in calories but contain many important vitamins and minerals, as well as a high water content. Eating cucumbers may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity and lower blood sugar levels.

3.5 oz (100 g) unpeeeled cucumber CONTAINS
CALORIES16
CARBOHYDRATES3.63g
FAT0.11 gg
FIBER0.5g
PROTEIN0.65g
CALCIUM2%DV
IRON2%DV
MAGNESIUM4%DV
MANGANESE4%DV
PHOSPHOROUS3%DV
POTASSIUM3%DV
ZINC2%DV
VITAMIN B1 (THIAMINE)2%DV
VITAMIN B2 (RIBOFLAVIN)3%DV
VITAMIN B3 (NIACIN)1%DV
VITAMIN B5 (PANTOTHENIC ACID)5%DV
VITAMIN B63%DV
VITAMIN B9 (FOLATE)2%DV
VITAMIN C3%DV
VITAMIN K16%DV
Posted in RECIPES

Huitlacoche Tacos Recipe

Posted on by Mary Ann Lesh

This basic taco mix is quick, easy, and delicious! Huitlacoche is rich in potassium, which reduces blood pressure and protects against stroke, osteoporosis, and kidney stones.

PREP20 minTEMPmediumCOOK11 minSERVES8
  • INGREDIENTS
    • 2 Tbsps OIL
    • 1 lb HUITLACOCHE, rinsed and cut into bite-sized pieces
    • 1/4 MEDIUM ONION, finely chopped
    • 2 cloves GARLIC, finely chopped
    • 4 EPAZOTE leaves (optional)
    • SALT to taste
    • 8 CORN TORTILLAS
    • SALSA to taste
  • DIRECTIONS
    1. Lightly saute the ONION until transparent
    2. Add the GARLIC and continue to saute for 1 minute
    3. Add the HUITLACOCHE and EPAZOTE. Continue to cook for 5 minutes. Do not overcook
    4. Add SALT to taste
    5. Serve the mixture in a warm TORTILLA
    6. Add your favorite SALSA
Posted in RESOURCES

Beyond Burritos and Margaritas

Posted on by Mary Ann Lesh

Tortillas, beans, rice, and chiles are staples in Mexican households and Mexican restaurants all over the world, but people south of the border enjoy many other foods you may not have heard about. Here are a few of them.

Posted in PLANT FOOD FACTS

Corn Smut (Huitlacoche) Facts

Posted on by Mary Ann Lesh

Corn smut (español: huitlacoche) is an edible fungus known in Mexico as the delicacy huitlacoche. It is served in soups or as a filling in tacos and other tortilla-based foods. It has been called Mexican truffle and Aztec caviar. It is a plant disease caused by the pathogenic fungus Ustilago maydis that causes smut on maize and teosinte. The fungus forms galls on all above-ground parts of corn species. Huitlacoche is rich in potassium, which reduces blood pressure and protects against stroke, osteoporosis, and kidney stones.

100 g of corn smut contains
CARBOHYDRATE7.88 g
CALORIES40
FIBER4.4 g
POTASSIUM334 mg
SOURCES: WIKIPEDIA / FATSECRET