New Posts

Posted in RECIPES, Soups

Lentil and Potato Soup

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.

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.

What are some good plant food sources of fiber?
CHICKPEAS, LENTILS, SPLIT PEAS, OATS, APPLES, PEARS, ALMONDS, CHIA SEEDS, BRUSSELS SPROUTS, 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.

Source: Healthline

Fiber-Rich Foods

AVOCADO

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.

LENTIL

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

OAT

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

APPLE

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

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…

CHIA SEED

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 SPROUT

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.

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.

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.

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

Source: National Institutes of Health

Thiamin-Rich Foods

OAT

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

CORN

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…

Posted in RECIPES, Salads

Easy Salad Dressings

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

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 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.

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.

Posted in PLANT FOOD FACTS

SPINACH

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.

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.

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).

Source: Mount Sinai

Riboflavin-Rich Foods and Recipes

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,…

MUSHROOM

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

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

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

BRUSSELS SPROUT

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

Posted in PLANT FOOD FACTS

PAPAYA

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

What does niacin do?
Niacin (Vitamin B3) is 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 urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods.

How much do I need?
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.

Are supplements recommended?
Niacin is found in many fortified foods, and overconsumption may have serious side effects, so supplementation should be done only with medical supervision.

What are some good plant food sources of niacin?
PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, WHITE POTATOES

Some Niacin-rich Foods

PLANT FOOD FACTS

AVOCADO

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.

PLANT FOOD FACTS

MUSHROOM

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.

Posted in PLANT FOOD FACTS

CORN

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 PLANT FOOD FACTS

Plant Food Glossary

Posted on by Mary Ann Lesh
  • AGAR-AGAR
    Recipes sometimes call for ingredients that you may not have heard of, like nutritional yeast or agar-agar, a jelly-like substance, obtained from red algae. It is used as a plant-based substitute for animal-derived gelatin.
  • 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 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 CALORIES 161 CARBOHYDRATES 2.5… Read more: ALMOND
  • AMARANTH
    Amaranth is a gluten-free source of fiber, protein, manganese, magnesium, phosphorus and iron.
  • APPLE
    Apples are rich in simple sugars like fructose, sucrose, and glucose, but their glycemic index (GI) is low, 29–44.
  • APRICOT
    Apricots are extremely nutritious and have many health benefits, such as improved digestion and eye health.
  • ARTICHOKE
    Artichokes have a high antioxidant content that may help prevent cancer, manage weight, and control blood sugar and diabetes.
  • ARUGULA
    This delicious green is nutrient-dense, high in fiber and phytochemicals.
  • ASPARAGUS
    Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1, Thiamine, and Fiber.
  • AVOCADO
    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.
  • BANANA
    Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.
  • BARLEY
    Barley is rich in fiber, antioxidants, vitamins and minerals. It improves digestion, and can help with weight loss and blood sugar levels. It lowers cholesterol and helps prevent heart disease and cancer.
  • BASIL
    Basil is anti-bacterial, anti-inflammatory, and antioxidant. It helps prevent diabetes. It is used to reduce pain and fever, combat stress, and boost the immune system. It fights cancer and protects blood vessels and liver. Basil is a culinary herb of the family Lamiaceae (mints). Basil is used in cuisines all over the world. Depending on the species and cultivar, the leaves may taste somewhat like anise, with a strong, pungent, often sweet smell. Basil is used as a fresh herb in recipes all over the world. It is an essential ingredient in many Italian dishes. Basil is also… Read more: BASIL
  • BAY LEAF
    Bay leaves or the essential oil derived from them have been shown to help prevent candida, heal wounds, potentially fight cancer and aid digestion.
  • 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.
  • BLACK-EYED PEA
    Black-eyed peas are rich in fiber, iron, folate, potassium and Vitamin A.
  • BLACKBERRY
    Blackberries are rich in fiber, manganese and Vitamins C and K. They are credited with improving brain and oral health.
  • BRAZIL NUT
    Brazil nuts are rich in healthy fats, selenium, magnesium, copper, phosphorus, manganese, thiamine, and vitamin E.
  • BROCCOLI
    Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.
  • BRUSSELS SPROUT
    Brussels sprouts are low in calories but high in many nutrients, especially fiber, vitamin K and vitamin C.
  • CABBAGE
    Cabbage is low in calories and rich in Vitamins K and C
  • CARROT
    Carrots get their bright orange color from beta carotene, an antioxidant that your body converts into vitamin A.
  • CASHEW
    Cashews pack 67% of the daily copper requirement, needed to form red blood cells.
  • CAULIFLOWER
    Cauliflower reduces cancer risk; fights inflammation; decreases risk for heart disease and brain disorders; provides high levels of vitamins C, K, and other vitamins and minerals; improves digestion and detoxification; aids in weight loss; helps balance hormones; and preserves eye health.
  • CELERY
    Celery provides 37% of the daily requirement of Vitamin K, which plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.
  • CHAYA (Mayan Tree Spinach)
    Chaya is recommended in folk medicine for diabetes, obesity, kidney stones, hemorrhoids, acne, and eye problems. Be sure to cook it, though, because the raw leaves are toxic.
  • CHAYOTE
    One cup of chayote provides 31% of daily folate requirements and 17% of Vitamin C.
  • CHERRY
    Cherries contain antioxidants, phytochemicals, vitamins, nutrients, and fiber. These support a healthy system and may reduce the risk of certain types of cancers.
  • CHIA SEED
    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.
  • CHICKPEA (Garbanzo)
    The chickpea, an annual legume, is high in protein.
  • 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, stroke and heart attack. But more research is needed to confirm these results.
  • CILANTRO (Coriander)
    Cilantro is especially rich in Vitamin K, which aids in healthy blood clotting.
  • CINNAMON
    You can use any kind of cinnamon in small amounts for cooking, but for therapeutic use, consult a health provider and use Ceylon cinnamon from a reliable source. Cinnamon is obtained from the inner bark of several tree species from the genus Cinnamomum. Cinnamon is used mainly as an aromatic condiment and flavouring additive in a wide variety of foods. The aroma and flavour of cinnamon derive from its essential oil and principal component, cinnamaldehyde. Cinnamon is not only delicious, it has many reported health benefits. However, if you are using cinnamon for medicinal purposes, it should be Ceylon cinnamon, not Cassia, which is the… Read more: CINNAMON
  • CLEMENTINE
    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 CARBOHYDRATE 9 g CALORIES 35… Read more: CLEMENTINE
  • CLOVE
    Even in small amounts, cloves are a good source of manganese. Cloves are the flower buds of the clove tree, an evergreen also known as Syzygium aromaticum. Found in both whole and ground forms. Cloves are best known as a sweet and aromatic spice in baked goods and in Indian cuisine. Even in small amounts, they are a good source of manganese. Animal studies have found that the compounds in cloves may support liver health and help stabilize blood sugar levels. However, for medicinal purposes, cloves are used in larger amounts, which can cause undesirable side effects. You should… Read more: CLOVE
  • CORN
    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 CALORIES 86 CARBOHYDRATE 18.7 G FAT 1.35 G FIBER 2 G PROTEIN 3.27 G IRON 4% DV MAGNESIUM… Read more: CORN
  • CORN SMUT (Huitlacoche)
    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 CARBOHYDRATE 7.88 g CALORIES 40 FIBER 4.4 g POTASSIUM 334 mg SOURCES: WIKIPEDIA / FATSECRET
  • CUCUMBER
    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 CALORIES 16 CARBOHYDRATES 3.63 g FAT 0.11 g g… Read more: CUCUMBER
  • CUMIN
    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 in 100 g), thiamine, magnesium, and manganese, but it is used in tiny quntities (less than 1/2 teaspoon in a typical recipe). Although cumin is thought to have uses in traditional medicine, there is no high-quality evidence that it is safe or effective as… Read more: CUMIN
  • CURCUMIN / TURMERIC
    Curcumin is the principal curcuminoid of turmeric, a member of the ginger family.
  • DATE
    Dates (español: dátiles) are an ancient food, mentioned 50 times in the Bible and 20 times in the Qu’aran. They have been a staple food of the Middle East and the Indus Valley for thousands of years. There is archaeological evidence of date cultivation in Arabia from the 6th millennium BCE, and fossil records show that the date palm has existed for at least 50 million years. Although they are high in calories, they are an excellent substitute for the empty calories of refined sugar because of their nutritional benefits. Deglet Noor dates are the most common variety seen in the West,… Read more: DATE
  • DRAGON FRUIT (Pitahaya)
    Dragon Fruit looks exotic, but its flavors are similar to other fruits, like kiwi and pear.
  • EGGPLANT
    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. 1 cup (82 g) eggplant calories 20 carbohydrates 5 g… Read more: EGGPLANT
  • ENDIVE
    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: 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. 1/2 cup (25 g) chopped raw endive calories 4 carbohydrates 0.8 g… Read more: ENDIVE
  • EPAZOTE
    Epazote, a herb used in Mesoamerican cooking since long before the Spanish conquest, is rich in folates, calcium, copper, manganese, iron, and magnesium.
  • FAVA BEAN (Habas)
    Fava beans are rich in iron, phosphorous, magnesium, and manganese. One serving packs 106% of the daily requirement of folates, important for preventing birth defects.
  • 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 of their essential oils. Nutrient 1 cup (87 g) raw fennel bulb calories 27 fiber 3 grams calcium 3% RDI iron 4% RDI magnesium 4% RDI manganese 7% RDI potassium 8% RDI vitamin C 12% RDI 1 Tbsp (6 g) dried fennel seed… Read more: FENNEL
  • FIG
    Figs are rich in copper and Vitamin B6. Recipe: Fig and Walnut Salad 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… Read more: FIG
  • FLAXSEED
    Among the claims made for it are that it may reduce cancer risk, improve cholesterol, lower blood pressure, help control blood sugar, and aid in weight control. The health benefits were observed with just 1 tablespoon (10 grams) of ground flax seeds per day. However
  • 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.
  • GINGER
    Ginger, a delicious spicy addition to many favorite dishes, has also been widely used in traditional medicine.
  • GRAPE
    Grapes offer a wealth of health benefits due to their high nutrient and antioxidant contents.
  • GRAPEFRUIT
    Grapefruit is rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.
  • GREEN BEAN
    Green beans, string beans, or snap beans are a rich source of vitamins A, C, K, folate, and fiber.
  • GUAVA (Guyaba)
    I had just moved to Guadalajara, Mexico, when I tasted my first guayaba. I was hooked. When ripe, the guayaba, or guava, is very sweet and delicious, peeling, seeds and all. Just wash and eat it like an apple. They are also made into a popular candy called ate. (pronounced ah-tay). Guayabate is one of my favorite sweets.
  • HIBISCUS (Flor de Jamaica)
    Hibiscus has many health benefits and even medicinal uses. Egyptians used hibiscus tea to lower body temperature, treat heart and nerve diseases, and as a diuretic. Today, hibiscus is popular for its potential to reduce high blood pressure. In Mexico I learned to love agua de jamaica, a delicious beverage that is pleasantly tart, usually sweetened and served cold. Agua de jamaica is made from dried hibiscus flowers and that after they are boiled and strained, the flowers can be used as a meat substitute in tacos and other dishes!
  • HOMINY (Nixtamal)
    Tortillas (and all their variations–enchiladas, gorditas, tostadas and sopes to name a few) tamales, and atole, a thick drink, are made from nixtamal masa (dough). Pozole features the nixtamal grains.
  • JACKFRUIT
    Claims for jackfruit are that it may help regulate blood sugar, protect against disease with antioxidants, prevent skin problems, and promote heart health.
  • JICAMA
    One cup of jicama provides 44% of the recommended daily intake of Vitamin C.
  • KALE
    A cup of cooked kale provides almost five times an adult’s daily need for vitamin K.
  • KIWI
    A 3.5-ounce kiwi provides more than 80% of the daily vitamin C requirement.
  • LEEK
    Few calories, but lots of provitamin A carotenoids and Vitamin K.
  • LEMON
    High in Vitamin C, lemons may reduce risks of heart disease and cancer.
  • LENTIL
    Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.
  • LETTUCE
    Lettuce is rich in antioxidants, folates, and Vitamins A and K.
  • MAMEY
    Mamey enhances immune function, promotes regularity, prevents anemia, and supports heart and skin health.
  • MANGO
    One cup of fresh mango contains fewer than 100 calories, but packs 67% of the daily requirement for vitamin C.
  • MUSHROOM
    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.
  • NOPAL CACTUS
    The nopal cactus and its fruit, the tuna, or prickly pear, are high in antioxidants, vitamins, and minerals. The sweet and colorful prickly pears, called tunas in Spanish, are delicious just as they are. Just peel and eat. The prickly pear fruit contains the flavonoids kaempferol and quercetin, which are antioxidant and anti-inflammatory.
  • NUTRITIONAL YEAST
    Nutritional Yeast can be used as a flavor enhancer in cheese substitutes, mashed or fried potatoes, scrambled tofu, and popcorn. Some brands are fortified with additional B12.
  • OAT
    Oats are a powerhouse of vitamins, minerals, and antioxidants.
  • PAPAYA
    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.
  • PASSION FRUIT (Maracuyá)
    Passion fruit is rich in antioxidants and dietary fiber, which have been linked to a lower risk of conditions like heart disease and diabetes.
  • PINEAPPLE
    Pineapples are delicious, versatile, and loaded with nutrients and antioxidants.
  • Plant Food Glossary
    A visual guide to plant foods–nutrition and more.
  • QUINOA
    Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.
  • SOURSOP (Guanábana)
    More studies are needed on this plant’s medicinal possibilities, but the delicious fruit is safe to eat, nutritious, and low in calories.
  • 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, 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… Read more: SPINACH
  • SWEET POTATO
    Sweet potatoes are rich in vitamin A, vitamin C, manganese, minerals, antioxidants, and fiber.
  • TOMATO
    Tomatoes provide significant amounts of Vitamin C, potassium, folate, lycopene, and Vitamin K1
  • WALNUT
    Some benefits of eating walnuts are heart health, prevention of cancer, bone health, immune system function, nerve health, and regulation of body clock.
  • 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 for heart disease. It contributes to healthy vision and may lower risk of age-related eye conditions.
Posted in NUTRIENTS

Nutrient Summary

Posted on by Mary Ann Lesh

Nutrients are molecules in food that all organisms need to make energy, grow, develop, and reproduce. Click on the links for more information.

  • CALCIUM
    Calcium is needed to build and maintain strong bones.es. The heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, protects against cancer, diabetes and high blood pressure.
  • 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.
  • CARBOHYDRATE
    What are carbohydrates? Carbohydrates are sugar molecules that are broken down down into glucose, which is the main source of energy for cells, tissues, and organs. How much do I need?On average, people should get 45 to 65% of their daily calories from carbohydrates, based on… Read more: CARBOHYDRATE
  • CHLORIDE
    Mainly consumed as salt (sodium chloride), it supports nerve/muscle cell function.
  • CHROMIUM
    Needed for absorption of carbs, proteins, and fats. Adequate Intake 20-35 micrograms daily. Some food sources: bran, broccoli, green beans, apples, bananas, coffee, and brewer’s yeast.
  • COPPER
    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… Read more: COPPER
  • FAT
    Dietary fat is a calorie dense nutrient, and including too much in your diet may contribute to excess body weight. Saturated fats raise your LDL (“bad”) cholesterol and increase your risk of cardiovascular disease. Replacing them with unsaturated fats as part of a healthy diet can help you lower your cholesterol and maintain a moderate weight.
  • FIBER
    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.
  • IODINE
    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.
  • IRON
    What does iron do? Iron is an important mineral that your body needs to make hemoglobin, a protein in red blood cells. Red blood cells help carry oxygen throughout your body. How much do I need?The Recommended Daily Allowances vary for gender, age, pregnancy, and lactation.… Read more: IRON
  • MAGNESIUM
    Magnesium is essential for maintaining good health and plays a key role in everything from exercise performance to heart health and brain function. One of its main roles is to act as a cofactor in the biochemical reactions continuously performed by enzymes. It’s involved in more than 600 reactions in your body.
  • MANGANESE
    Manganese is a trace mineral found in bones, liver, kidneys, and pancreas that helps form connective tissue, bones, blood clotting factors, and sex hormones.
  • MOLYBDENUM
    Molybdenum is an essential trace mineral and transition metal crucial for activating enzymes that break down toxins, sulfites, and amino acids in the body. It is primarily consumed through foods like legumes, nuts, and whole grains.
  • Nutrient Summary
    Nutrients are molecules in food that all organisms need to make energy, grow, develop, and reproduce. Click on a link to learn more about what each nutrient does and what foods provide it.
  • PHOSPHOROUS
    Phosphorous is needed for strong and healthy bones and teeth. It helps manage storage and use of energy, filters out waste in the kidneys, and grows, maintains, and repairs tissue and cells.
  • POTASSIUM
    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… Read more: POTASSIUM
  • PROTEIN
    What does protein do? Proteins are the main building blocks of your body. They’re used to make muscles, tendons, organs, and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions. How much do I need?U.S. adults should typically consume around… Read more: PROTEIN
  • SELENIUM
    Selenium is needed to fight infections and for reproductive function.
  • VITAMIN A (Retinol, Retinoic Acid)
    Vitamin A (retinol, retinoic acid) is important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties.
  • VITAMIN B 12
    What does Vitamin B 12 do? Vitamin B12 supports the function of your nerve cells and is needed for red blood cell formation and DNA synthesis. It may benefit health in various ways, such as preventing major birth defects, supporting bone and eye health, and maintaining… Read more: VITAMIN B 12
  • VITAMIN B1 (Thiamin)
    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… Read more: VITAMIN B1 (Thiamin)
  • VITAMIN B2 (Riboflavin)
    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: How much do I need? The average recommended daily amount for adults is 1.3 milligrams. All B vitamins are water… Read more: VITAMIN B2 (Riboflavin)
  • VITAMIN B3 (Niacin)
    Niacin (Vitamin B3) is 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 urine rather than stored in your body. Therefore, it’s important to regularly consume niacin-rich foods like PEANUTS, AVOCADOS, BROWN RICE, MUSHROOMS, GREEN PEAS, WHOLE-WHEAT PRODUCTS, WHITE POTATOES.
  • VITAMIN B5 (Pantothenic Acid)
    What does Vitamin B5 do?Vitamin B5 (Pantothenic Acid) is needed for making blood cells, and it helps convert food into energy. B vitamins are needed for healthy skin, hair, and eyes; proper functioning of the nervous system and liver; healthy digestive tract; making red blood cells,… Read more: VITAMIN B5 (Pantothenic Acid)
  • VITAMIN B6 (Pyridoxine)
    What does pyridoxine do?Vitamin B6, also known as pyridoxine, is a water-soluble vitamin that is significant to protein, fat and carbohydrate metabolism and the creation of red blood cells and neurotransmitters. Your body cannot produce vitamin B6, so you must obtain it from foods or supplements.… Read more: VITAMIN B6 (Pyridoxine)
  • VITAMIN B7 (Biotin)
    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… Read more: VITAMIN B7 (Biotin)
  • VITAMIN B9 (Folate)
    Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence. It’s best to get folate from whole foods.
  • VITAMIN C
    Vitamin C has been linked to many impressive health benefits that include boosting antioxidant levels, lowering blood pressure, protecting against gout attacks, improving iron absorption, boosting immunity, and reducing heart disease and dementia risk.
  • VITAMIN D
    Vitamin D helps the body absorb calcium, one of the main building blocks for strong bones and preventing osteoporosis. Vitamin D is also needed for muscles to move and for nerves to carry messages between the brain and the body. The immune system needs Vitamin D to fight off invading bacteria and viruses.
  • VITAMIN E
    Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries.
  • VITAMIN E
    Vitamin E acts as an antioxidant, scavenging loose electrons—so-called “free radicals”—that can damage cells. It also enhances immune function and prevents clots from forming in heart arteries.
  • VITAMIN K
    What does Vitamin K do? Vitamin K is an essential nutrient that plays a critical role in blood clotting, wound healing, and bone health. People who don’t have enough vitamin K in their system are at greater risk of increased bleeding and bone fractures. How much… Read more: VITAMIN K
  • ZINC
    What does zinc do? Zinc aids growth, DNA synthesis, and immune function. Zinc is an essential nutrient, meaning that your body can’t produce or store it. Zinc may effectively reduce inflammation, boost immune health, reduce risk of age-related diseases, speed wound healing, and improve acne symptoms.… Read more: ZINC
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

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

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

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

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)

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

Posted in PLANT FOOD FACTS

NUTRITIONAL YEAST

Posted on by Mary Ann Lesh

WARNING: In large amounts, the high fiber content may cause digestive discomfort, and high niacin content can cause facial flushing. Some brands may contain tyramine, which can trigger migraines in certain individuals.

Even in small amounts, nutritional yeast is a significant source of some B-complex vitamins.

Nutritional yeast (español: levadura nutricional) is a deactivated yeast, often a strain of Saccharomyces cerevisiae sold in the form of flakes or yellow powder. Its strong flavor is often described as nutty, cheesy, or creamy. Nutritional Yeast can be used as a flavor enhancer in cheese substitutes, mashed or fried potatoes, scrambled tofu, and popcorn. Some brands are fortified with additional B12.

It has approximately 9 grams of protein in 2 tablespoons. It provides 9 amino acids that the human body cannot produce and 5% (unfortified) to 20% (fortified with B12) of recommended daily iron.

Sources: Wikipedia / healthline