Simple vegan ingredients with a Spanish flair.
Brown rice can help prevent or improve several health conditions, including diabetes and heart disease.
Broccoli is not only delicious; it has cancer-preventing effects.
GREEN BEANS, EGGPLANT, KALE, WATERCRESS, STRAWBERRIES, and POTATOES WITH SKIN are a few plant food sources of iodine, also called iodide, a mineral naturally found in the earth’s soil and ocean waters. It’s important to get enough iodine in the diet. People with access to iodized salt, seafood, and certain vegetables are able to get enough iodine from their diet.
LENTILS, CASHEWS, WHOLE GRAINS, and POTATOES, are plant food sources of phosphhorous. However, phosphorus in nuts, seeds, grains, and beans is bound to phytate, making it harder to absorb. In addition, calcium can also bind and prevent phosphorus absorption. Soaking, sprouting, and fermentation can be used to reduce the phytic acid content of foods.
Pumpkin seeds, chia seeds, spinach, almonds, and cashews are some of the plant foods that are very rich in magnesium.
Some excellent sources of dietary fiber are CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, and AVOCADO. 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.
Good plant food sources of thiamin are FORTIFIED CEREALS, BLACK BEANS, ACORN SQUASH, and BROWN RICE.. 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. This vitamin plays a…
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 /…
Walnuts are an excellent source of several vitamins minerals, and other food components, including 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…
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, 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). B complex vitamins are necessary for a healthy liver, skin, hair, eyes, and nervous system. The average recommended daily amount for adults is 1.3 milligrams. All B vitamins…
Papaya is rich in Vitamins A, C, and B9, as well as potassium, the antioxidant lycopene and the papain enzyme. Unripe papaya can stimulate contractions in pregnancy, so it should always be ripened or cooked before eating if you’re pregnant.
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…
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…
Good plant food sources of biotin include SWEET POTATOES, SUNFLOWEER SEEDS, and ALMONDS. 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. Human cells cannot synthesize vitamin B7, but bacteria in the body can produce it, and…
THE BODY MAKES VITAMIN D WHEN BARE SKIN IS EXPOSED TO THE SUN. THERE ARE VERY FEW FOOD SOURCES. Almost one out of four people have vitamin D blood levels that are too low or inadequate for bone and overall health. In children, vitamin D deficiency causes rickets, a disease in which the bones become soft, weak, deformed,…
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
Calorie consumption that is too low or too high will eventually lead to health problems. 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…
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…
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 min…
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,…
Fruit & Stuff for Healthy Living 
You must be logged in to post a comment.