Grapefruit is rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.
Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste. It may have some powerful health benefits, including weight loss and a reduced risk of heart disease. In addition to the nutrients listed here, grapefruit is a rich source of some powerful antioxidant plant compounds, which are likely responsible for many of its health benefits.
Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.
Grapes have been cultivated for thousands of years and have been revered by several ancient civilizations for their use in winemaking. There are many types of grapes including green, red, black, yellow and pink. They grow in clusters and come in seeded and seedless varieties.
Ginger, a delicious spicy addition to many favorite dishes, has also been widely used in traditional medicine.
Ginger is the spicy root of the flowering plant Zingiber officinale. It is used to season many kinds of food, and it also has a long history as a folk medicine treatment for multiple ailments. The edible portion of the thick root, called a rhizome, is available in the produce section of most grocery stores. Dried and ground ginger can also commonly be found in the herbs and spices aisle.
Research suggests that eating ginger provides multiple health benefits, inculding nausea relief, pain relief, and blood sugar management. The health benefits of ginger are mainly attributed to its phenolic compounds, such as gingerols and shogaols. Ginger possesses multiple biological activities, including antioxidant, anti-inflammatory, antimicrobial, anticancer, neuroprotective, cardiovascular protective, respiratory protective, antiobesity, antidiabetic, antinausea, and antiemetic activities.
What does copper do? Copper plays a role in making red blood cells and maintaining nerve cells and the immune system. Copper also helps the body form collagen and absorb iron, and plays a role in energy production.
How much do I need? The recommended daily allowance (RDA) is around 900 micrograms a day for adolescents and adults. The upper limit for adults aged 19 years and above is 10 milligrams (mg) a day. An intake above this level could be toxic.
Are supplements recommended? Most people do not need to take a copper supplement, as a balanced diet usually provides enough of this mineral, and excessive intake can cause toxicity. Supplements are generally recommended only if you have a diagnosed deficiency, which is rare, or specific conditions like celiac disease or high-zinc intake. Do not start a copper supplement without first consulting a healthcare professional to confirm a deficiency through blood tests. Both copper deficiency and copper toxicity are rare in the United States (U.S).
What are some good plant food sources of copper? WHOLE GRAINS, BEANS, YEAST, DARK LEAFY GREENS, DRIED FRUITS, BLACK PEPPER, ALMONDS, POTATOES, COCOA, CASHEWS
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,…
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…
Cocoa appears to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage. Flavanols — more prevalent in dark chocolate than in milk chocolate — may also help lower blood pressure and improve vascular function. In addition, some research has linked chocolate consumption to reduced risks of diabetes,…
The fig–ficus carica–is a unique fruit with pink flesh full of tiny seeds and an edible purple or green peel. Figs may promote healthy digestion, decrease your risk of heart disease, and help manage blood sugar levels. Fresh figs are low in calories and contain a variety of vitamins and minerals. However, dried figs are high in sugar and calories. Figs are particularly rich in copper, a vital mineral that is involved in metabolism and energy production, and vitamin B6, which plays an important role in brain health .
The chickpea, an annual legume, is high in protein.
(Spanish: garbanzo) The different types or chickpea are known as gram or Bengal gram, garbanzo or garbanzo bean, Egyptian pea, chana, and chole. Chickpeas are tasty when cooked and seasoned simply, but they can also be used in a variety of combinations and in substitutes for meat and cheese. They are the base of hummus and felafel.
Books, videos, magazines, and blogs about plant-based living are so plentiful that they can be overwhelming and confusing. Here are a few that I have found helpful.
Delicious chickpea croquettes can be fried without oil in a non-stick skillet or baked at 400º F for 12-15 minutes
PREP 15 min
TEMP medium
COOK 10 min
SERVES 2
INGREDIENTS
1 c COOKED CHICKPEAS
1 tsp MEAT SEASONING
1 CLOVE GARLIC
1/4 c ONION, COARSELY CHOPPED
1 Tbsp CHIA SEED, SOAKED 30 minutes in 1/2 c WATER
INSTRUCTIONS
Place CHICKPEAS, CHIA mixture, MEAT SEASONING, GARLIC, and ONION in food processor and mix until chickpeas have the desired consistency. (I like mine chopped coarsely to give the croquettes texture.)
Taste the mixture for salt and seasoning.
Stir in the CORN MEAL and shape the mixture into patties. Dip the patties into additional CORN MEAL before frying.
Place the patties into the preheated skillet and fry over medium heat. Turn until both sides are crisp and golden brown.
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.
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.
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.
Cumin (español: comino) is a flowering plant in the family Apiaceae, native to a territory that stretches from the Middle East to India. Its seeds, which are contained within a fruit are dried and used whole or ground in the cuisines of many cultures. Cumin has a high content of nutrients such as iron (512% of the Daily Value…
What does potassium do? Potassium is a mineral found in the foods you eat. It’s also an electrolyte. Electrolytes conduct electrical impulses throughout the body. They assist in a range of essential body functions, including blood pressure, normal water balance, muscle contractions, nerve impulses, digestion, heart rhythm, and pH balance (acidity and alkalinity).
How much do I need? The FDA has set the daily value (DV) for potassium at 4700 mg.
Are supplements recommended? Most people should not take potassium supplements without a doctor’s recommendation, as they are usually unnecessary and can be dangerous. Potassium is best obtained through a healthy, balanced diet rich in fruits and vegetables, High-dose potassium supplements can cause severe gastrointestinal issues and serious, even fatal, cardiac arrhythmias.
What are some good plant food sources of potassium? BEET GREENS, LIMA BEANS, BAKED POTATO, YAM, ACORN SQUASH, SPINACH, PORTABELLA MUSHROOMS Certain types of cooking, such as boiling, can destroy the potassium in some foods so it is often better to steam, bake or stir-fry vegetables. Food processing reduces the amount of potassium in many foods and a diet high in processed foods and low in fresh fruits and vegetables is often lacking in potassium.
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,…
Garlic, which has been used as medicine as well as food flavoring, has been consumed for thousands of years
(Spanish: ajo) Garlic is a bulbous flowering plant in the genus Allium. Its close relatives include the onion, shallot, leek, chive, Welsh onion and Chinese onion. It is native to Central Asia and northeastern Iran and has long been a common seasoning all over the world. It has been consumed for several thousand years. It was known in ancient Egypt. It 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.
Zucchini is a tasty addition to any meal. Crushed fennel seeds, red onion, garlic, and balsamic vinegar add nutritional value and taste to this simple dish.
PREP 20 min
COOK 7 min
MEDIUM HEAT
SERVES 4
INGREDIENTS
2 MEDIUM ZUCCHINIS, THINLY SLICED
1 tsp FENNEL SEED, COARSELY CRUSHED
1/2 RED ONION, DICED
1 CLOVE GARLIC, PEELED
1 Tbsp WHITE BALSAMIC VINEGAR
1 Tbsp VEGETABLE BROTH
DIRECTIONS
Heat VEGETABLE BROTH in non-stick skillet. Add ONION and GARLIC. Saute lightly until onion is soft
Add FENNEL SEED and ZUCCHINIS. Cook for about 5 minutes, until zucchini has desired texture.
Stir in WHITE BALSAMIC VINEGAR and add SALT and FRESH-CRACKED PEPPER to taste.
Zucchini contains a variety of vitamins, minerals, and antioxidants. Cooked zucchini is particularly high in vitamin A. It is rich in water and fiber, promoting healthy digestion. Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, potentially reducing risk of type 2 diabetes. Zucchini may lower blood pressure, cholesterol, and other risk factors…
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.
Fennel and fennel seeds provide antioxidant, anti-inflammatory, and antibacterial effects Zucchini Fennel Saute Recipe Fennel is a flavorful herb. The plants are green and white, with feathery leaves and yellow flowers. Both the crunchy bulb and the seeds of the fennel plant have a mild, licorice-like flavor. The flavor of the seeds is stronger because…
Fennel is a flavorful herb. The plants are green and white, with feathery leaves and yellow flowers. Both the crunchy bulb and the seeds of the fennel plant have a mild, licorice-like flavor. The flavor of the seeds is stronger because of their essential oils.
Epazote is rich in folates, calcium, copper, manganese, iron, and magnesium.
Epazote is a herb used in Mesoamerican cooking since long before the Spanish conquest. Its strong musky flavor is appealing, but it also has a number of nutritional and medicinal benefits. It should be used in small quantities and is not recommended for pregnant women and nursing mothers. It aids in digestion and contains anti-oxidants. It is often added to beans and corn dishes. It belongs to the Amaranthaceae family of herbs and vegetables, which includes amaranth, spinach, quinoa, and beets. The scientific name is Chenopodium ambrosioides. It is sometimes called wormseed or Mexican tea.
Endive is a good source of fiber and is rich in antioxidants and Vitamin K.
Endive (pronounced in-dive or ahn-deev) is a leafy vegetable in the chicory root family. It has a crisp, crunchy texture and a slightly bitter taste. It can be used raw or cooked. There are three main types:
Curly endive (Cichorium endivia var. crispum) has a bitter flavor and curly leaves. It is also known as frisée or chicory.
Belgian endive (Cichorium intybus var. foliosum Endive) has pale yellow leaves and is moderately bitter. Red endive, or radicchio, has more of a reddish hue.
Broad-leafed endive (Cichorium endivia var. latifolium) belongs to the same genus and species as curly endive, but it’s slightly less bitter than the other two varieties. It’s also sometimes referred to as escarole.
It contains 72 per cent of the RDI of vitamin K in a 1/2 cup serving. Vitamin K is important for bone health and bone metabolism, reducing the risk of fractures and bone loss.
Eggplant is a high-fiber, low-calorie food that reduces the risk of heart disease and helps with blood sugar control and weight loss. Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. They are usually considered a vegetable but because they contain seeds…
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.
Eggplant is a high-fiber, low-calorie food that reduces the risk of heart disease and helps with blood sugar control and weight loss.
Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. They are usually considered a vegetable but because they contain seeds and grow from a flowering plant, they are actually a fruit. There are many varieties. Eggplants with a deep purple skin are most common, but they can be red, green or even black.
Eggplant fries can also be baked without oil. Preheat oven to 400º and bake until they are golden brown. I like to dip these in my favorite salad dressing. They are a delicious side or a healthy snack.
Dragon Fruit looks exotic, but its flavors are similar to other fruits, like kiwi and pear.
Dragon fruit, native to southern Mexico and Central America, grows on the Hylocereus cactus, whose flowers open only at night. The two most common types have bright red skin with green scales that resemble a dragon. The most widely available variety has white pulp with black seeds, though a less common type with red pulp and black seeds exists as well. Another variety — referred to as yellow dragon fruit — has yellow skin and white pulp with black seeds.
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