Category: FEATURED

Posted in FEATURED, NUTRIENTS

COPPER

Posted on by Mary Ann Lesh

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

Copper-Rich Plant Foods

SPINACH

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,…

ALMOND

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…

CHOCOLATE

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,…

CASHEW

Cashews pack 67% of the daily copper requirement, needed to form red blood cells.

Posted in FEATURED, RECIPES

Zucchini Fennel Sauté

Posted on by Mary Ann Lesh

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 minCOOK 7 minMEDIUM HEATSERVES 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
    1. Heat VEGETABLE BROTH in non-stick skillet. Add ONION and GARLIC. Saute lightly until onion is soft
    2. Add FENNEL SEED and ZUCCHINIS. Cook for about 5 minutes, until zucchini has desired texture.
    3. Stir in WHITE BALSAMIC VINEGAR and add SALT and FRESH-CRACKED PEPPER to taste.

ZUCCHINI

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

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

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…

Posted in FEATURED, PLANT FOOD FACTS

ALMOND

Posted on by Mary Ann Lesh 
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 or unshelled. Blanched almonds are shelled almonds that have been treated with hot water to soften the seedcoat, which is then removed to reveal the white embryo.

Recipe: Almond Milk

1 ounce or 28 grams of almonds provides%RDI
CALORIES161
CARBOHYDRATES2.5 G
FAT14 G
FIBER3.5 G
MAGNESIUM20%
MANGANESE32%
VITAMIN E37%
SOURCES: WIKIPEDIA / HEALTHLINE

Posted in FEATURED, RECIPES, Salads

Beet and Apple Salad

Posted on by Mary Ann Lesh

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

PREP 20 minSERVES 4
  • INGREDIENTS
    • 2 BEETS, SLICED, RAW OR STEAMED
    • 1 APPLE, THINLY SLICED
    • 1 c LETTUCE
    • 1/2 c PISTACHIOS, PEELED
    • 2 Tbsp HONEY
    • 2 Tbsp WHITE WINE VINEGAR
    • 2 Tbsp DIJON MUSTARD
    • 6 Tbsp OLIVE OIL
  • DIRECTIONS
    1. Tear or chop washed LETTUCE as desired.
    2. Toss the BEETS and APPLES together
    3. To make dressing, whisk together HONEY, VINEGAR, and MUSTARD, drizzle OLIVE OIL slowly into the mixture as you continue to whisk
FEATURED

BEET

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

PLANT FOOD FACTS

APPLE

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

Posted in FEATURED, PLANT FOOD FACTS

CABBAGE

Posted on by Mary Ann Lesh
Cabbage is low in calories and rich in Vitamins K and C

Cabbage is a leafy green, red (purple), or white (pale green) biennial plant grown as an annual vegetable crop for its dense-leaved heads. It is closely related to broccoli and cauliflower; Brussels sprouts; and Savoy cabbage. Cabbage can be eaten raw, steamed, or pickled, as in sauerkraut or kimchi.

Recipe for Fried Cabbage

100 g (3.5 oz) cabbage
calcium 4% DV
calories 25
carbohydrates 5.8 g
fiber 2.2 g
folate 43 µg (11% DV)
iron 4% DV
manganese 8% DV
protein 1.28 g
vitamin B6 0.124 mg (10% DV)
vitamin C 36.6 mg (44% DV)
vitamin K 76 µg (72% DV)
SOURCE: Wikipedia
Posted in FEATURED, PLANT FOOD FACTS

BEET

Posted on by Mary Ann Lesh

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

The beetroot is the taproot portion of a beet plant, usually known in North America as the beet. It is one of several cultivated varieties of Beta vulgaris grown for their edible taproots and leaves (called beet greens). Beets can be served raw or cooked in a variety of ways. The greens are edible too, and can be added to a salad or cooked and served as a side dish.

Recipe for Beet and Apple Salad.

3.5 ounces (100 g) cooked beets
calories 44
fat 0.2 g
fiber 2 g
folate 20% DV
iron 4% DV
magnesium 6% DV
manganese 16% DV
phosphorous 4% DV
potassium 9% DV
protein 1.7 g
vitamin B6 3% DV
vitamin C 6% DV
Sources: Wikipedia / healthline