Chocolate may have some health benefits, but beware of the fat and sugar in commercial products, which can contribute to high blood pressure, heart disease, and diabetes.
Plain cocoa in moderation is the best choice for adding chocolate flavor to food. It is low in sugar and fat but offers potential health benefits. 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.
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.
A mushroom or toadstool is the fleshy, spore-bearing fruiting body of a fungus, typically produced above ground, on soil, or on its food source. Toadstool generally denotes one poisonous to humans. The standard for the name “mushroom” is the cultivated white button mushroom, Agaricusbisporus; hence the word “mushroom” is most often applied to those fungi (Basidiomycota, Agaricomycetes) that have a stem, a cap, and gills.
Most mushrooms sold in supermarkets have been commercially grown on mushroomfarms and are considered safe to eat because they are grown in controlled, sterilized environments. Agaricus bisporus can be harvested at varying stages of maturity. When young and immature, they are known as white mushrooms if they have a white color, or crimini mushrooms if they have slight brown shade. When fully grown, they’re known as portobello mushrooms, which are bigger and darker. White mushrooms are also known as table, common, button, or champignon mushrooms. They have a small stem, smooth cap, and mild flavor that pairs well with many dishes.
White mushrooms are low in calories and sugar. They are also high in protein and vitamin D, and they’re a source of vitamin B12, so they are beneficial for those following plant-based diets. They are rich in many bioactive compounds that protect against cancer and heart disease, and help improve blood sugar control and gut health.
One cup (96 g) of whole white mushrooms provides
Calories: 21 Carbs: 3 grams Fiber: 1 gram Protein: 3 grams Fat: 0 grams Vitamin D: 33% of the Daily Value (DV) Selenium: 16% of the DV Phosphorus: 12% of the DV Folate: 4% of the DV Due t
Passion fruit is rich in antioxidants and dietary fiber, which have been linked to a lower risk of conditions like heart disease and diabetes.
Passion fruit (español: maracuyá) is the fruit of the Passiflora vine. It has a tough outer rind and juicy center full of edible seeds. There are several types that vary in size and color. Purple and yellow varieties are the most commonly available ones, including Passiflora edulis, small round or oval-shaped fruits with purple skin, and Passiflora flavicarpa, round or oval with yellow skin and usually slightly larger than the purple variety.
Passion fruit is rich in antioxidants and dietary fiber. Diets high in these nutrients have been linked to a lower risk of conditions like heart disease and diabetes. Passion fruit is a good source of fiber, vitamin C, and vitamin A. It is also rich in beneficial plant compounds, including carotenoids and polyphenols. It has a small amount of iron, and even though the body doesn’t usually absorb iron from plants very well, passion fruit comes with a lot of vitamin C, which is known to enhance iron absorption.
Passion fruit allergy is rare, but some cases occur. People with a latex allergy are at greater risk.
More studies are needed on this amazing plant’s medicinal possibilities, but the delicious fruit is safe to eat, nutritious, and low in calories…but don’t eat the seeds.
Soursop (español: guanábana) is the fruit of Annona muricata, a broadleaf, flowering, evergreentree native to the tropical regions of the Americas and the Caribbean. It is in the same genus, Annona, as cherimoya and is in the Annonaceae family. The soursop is adapted to areas of high humidity and relatively warm winters. With an aroma similar to pineapple, the flavor of the fruit has been described as a combination of strawberries and apple with sour citrus flavor notes, contrasting with an underlying thick creamy texture reminiscent of banana.
The delicious fruit is safe to eat and nutritious, but the seeds are toxic and should not be consumed. Soursop is typically eaten raw by cutting the fruit in half and scooping out the flesh. Fruits range in size and can be quite large, so it may be best to divide it into a few portions. Some studies have shown that the plant’s active ingredients possess antioxidant, anticancer, anticonvulsant, anti-arthritic, anti-parasitic, anti-malarial, liver protective and anti-diabetic effects. The uses of guanábana in herbal medicine and research into its potential for cancer treatment are of interest, but medicinal uses of the fruit or its parts should be done only with the supervision of a reliable health professional.
In traditional herbal medicine, the fruit and leaves of the tree are used to relieve digestive ailments (including diarrhea), pain, hypertension, inflammation, fever, coughs, and asthma, among many other medical afflictions. The leaves and fruits contain natural compounds that could potentially be beneficial for prostate as well as other cancers, although more scientific studies are needed. Graviola / Soursop extracts have a promising potential for treating gastric ulcers. A study showed that an alcohol-based extract of soursop possessed antiviral activity.
One cup of raw mamey fruit provides 74% of the Daily Value of Vitamin B6.
Mamey is the fruit of the Mamey Sapote tree, which grows throughout Mexico and Central America. The mamey has a soft, creamy texture and orange color. Its unique flavor is sometimes compared to sweet potatoes. Mamey supplies a hearty dose of fiber, copper, and vitamins B6 and C. Mamey enhances immune function, promotes regularity, prevents anemia, and supports heart and skin health.
Amaranth is a gluten-free source of fiber, protein, manganese, magnesium, phosphorus and iron. It must be cooked in order to be digested. It can be boiled or toasted and eaten as a cereal. It is a healthy addition to granola and other dishes.
Amaranth (español: amaranto) is a pseudocereal grown for its edible starchy seeds. It is not in the same botanical family as true cereals such as wheat and rice. Most of the Amaranthus species are summer annual weeds, commonly referred to as pigweeds. There are approximately 75 species, 10 of which are native to North America.
Lemons, which are high in Vitamin C, may reduce risks of heart disease and cancer.
Lemons (limones) are among the world’s most popular citrus fruits. They are a hybrid of the original citron and lime. Lemons contain a high amount of vitamin C, soluble fiber, and plant compounds that give them a number of health benefits. Lemons may aid weight loss and reduce your risk of heart disease, anemia, kidney stones, digestive issues, and cancer. Lemons are a veryhealthyfruit, with a distinct, pleasant taste and smell that make them a great addition to foods and drinks.
Lemons are high in heart-healthy vitamin C and several beneficial plant compounds that may lower cholesterol. Vitamin C and citric acid help in the absorption of non-heme iron from plants. This may prevent anemia. Their main fiber is pectin, which may help lower blood sugar levels. Drinking lemon water may decrease stress, enhance immune function, help prevent anemia, reduce your risk of kidney stones, and protect against several diseases.
Lemons are usually well tolerated but may cause allergies or skin irritation in some people. Large amounts may be harmful to dental health.
What does Vitamin A do? Vitamin A (retinol, retinoic acid) is important to vision, growth, cell division, reproduction and immunity. Vitamin A also has antioxidant properties.
How much do I need? The recommended daily allowance is 900 mcg for an adult male and 700 mcg for an adult female.
Are supplements recommended? A healthy and varied diet will provide most people with enough vitamin A. For the antioxidant properties of vitamin A, food sources are best. It’s not clear if vitamin A supplements offer the same benefits as naturally occurring antioxidants in food. Too much vitamin A can be harmful, and excess vitamin A during pregnancy has been linked to birth defects.
What are some good plant food sources of Vitamin A? GREEN LEAFY VEGETABLES, CARROTS, CANTALOUPE
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,…
Cut the roots and dark green ends off the LEEKS, keeping only the white and light green parts. Slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers. Cut into thin slices. There should be about 2 cups of sliced LEEKS.
Sauté the LEEKS in the BUTTER for about 10 minutes, until they are soft.
Cut the POTATOES into small squares and cook with the LEEKS about 10 more minutes, until the potatoes are soft.
Add the VEGETABLE BROTH, CARROTS and PEAS and cook over low heat until vegetables are well done.
Season with SALT and PEPPER to taste, and sprinkle CHIVES on top before serving.
Leeks belong to the same family as onions, shallots, scallions, chives, and garlic. They look like a giant green onion but have a much milder, somewhat sweet flavor and a creamier texture when cooked. They are particularly high in provitamin A carotenoids, including beta carotene, which the body converts into vitamin A, important for vision, immune function, reproduction, and cell communication. They’re also a good source of vitamin K1, which is necessary for blood clotting and heart health. Leeks are also a good source of manganese, which may help reduce premenstrual syndrome symptoms and promote thyroid health. What’s more, they provide small amounts of copper, vitamin B6, iron, and folate. Leeks are rich in antioxidants and sulfur compounds, especially kaempferol and allicin. These are thought to protect your body from disease. The fiber and water in leeks can promote fullness, prevent hunger, and promote digestive health.
To prepare them, cut the roots and dark green ends off, keeping only the white and light green parts. Slice them lengthwise and rinse under running water, scrubbing away the dirt and sand that may have accumulated between their layers. Leeks can be eaten raw, but you can also poach, fry, roast, braise, boil, or pickle them. They make a great addition to soups, dips, stews, taco fillings, salads, quiches, stir-fries, and potato dishes. You can refrigerate raw leeks for about a week and cooked ones for around two days.
Combining foods rich in Vitamin C, like apricots, tomatoes, and lemon juice, with iron-rich foods such as lentils, can improve the absorption of non-heme 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.
Age
RDA
PREGNANCY
LACTATION
Male 14-18
11 mg
Female 14-18
15 mg
27 mg
10 mg
Male 19–50 +
8 mg
Female 19-50
18 mg
27 mg
9 mg
Female 51 +
8 mg
Are supplements recommended? Consult a health care professional if you have symptoms of iron deficiency anemia. There is a risk of toxicity. Excessive iron occurs most often from taking high-dosage supplements when not needed or from having a genetic condition that stores too much iron. The maximum daily intake unlikely to cause harmful effects is 40 mg for children 14 and under and 45 mg for all adults over 14.
What are some good plant food sources of iron? SPINACH, LEGUMES, PUMPKIN SEEDS, BROCCOLI, TOFU, DARK CHOCOLATE Iron from food comes in two forms: heme and non-heme. Heme is found only in animal flesh like meat, poultry, and seafood. Non-heme iron is found in plant foods like whole grains, nuts, seeds, legumes, and leafy greens. Heme iron is better absorbed by the body than non-heme iron. Vegetarians may develop IDA if they do not include adequate non-heme iron foods in the diet. Because non-heme iron is not well-absorbed, either greater quantities of these foods my be required or careful attention is needed in how they are eaten to improve absorption (consuming with vitamin C-rich foods while avoiding eating with calcium-rich foods, calcium supplements, or tea). It is possible to obtain enough iron in a vegetarian/vegan diet with careful planning.
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,…
Lentils (lentejas) are edible seeds from the legume family. They are a food staple in Turkey, Syria, Jordan, Morocco, and Tunisia. Some of the most common types of lentils are brown, puy, green, yellow and red, and beluga. Brown lentils are the most widely known type. They’re easily cooked in 5–30 minutes and do not require soaking. Lentils are an excellent source of plant-based protein and fiber, B vitamins, iron, magnesium, potassium, and zinc. They also provide polyphenols, which have antioxidant and anti-inflammatory properties with potential cancer cell-inhibiting effects. Furthermore, lentils contain a broad range of beneficial phytochemicals, which protect against chronic diseases. Eating lentils has positive effects on several risk factors for heart disease and type 2 diabetes. It helps lower blood pressure and levels of homocysteine. Lentils are very filling and appear to keep blood sugar levels steady. and eating lentils may help decrease your overall food intake, which could contribute to weight loss.
It should be noted that lentils contain antinutrients such as trypsin inhibitors and phytic acid, which reduce the absorption of some nutrients. However, the amounts are small, and cooking lentils will minimize these.
Pineapple is delicious, versatile, and loaded with nutrients and antioxidants. One cup of fresh pineapple proides 88% of the DV for Vitamin C.
Pinapple (Ananas comosus) is an incredibly delicious, healthy tropical fruit. It’s packed with nutrients, antioxidants, and other helpful compounds, such as enzymes that can protect against inflammation and disease. Originating in South America, it was named by early European colonizers for its resemblance to a pine cone. Pineapple and its compounds are linked to several health benefits, including improvements in digestion, immunity, and recovery from surgery. The impressive health benefits include improved digestion, a lower risk of cancer, and osteoarthritis relief.
Pineapple is widely considered safe, though a small percentage of people may have an allergy to it. People who have diabetes or take blood thinners should be mindful of portion sizes when eating pineapple.
Three ingredients and a blender are all you need to make this delicious vegan treat, also known as “nice cream.” This recipe can be adapted with different fruits and flavors in addition to the banana.
PREP 20 min
SERVES 4
INGREDIENTS
1 MEDIUM BANANA, peeled, frozen, and cut into 1-inch slices
2-3 MANGOS, pitted, peeled, frozen, and cut into small pieces
2/3 c ALMOND MILK (or the plant milk that you prefer)
Pinch of SALT (about 1/8 tsp)
INSTRUCTIONS
Blend BANANA and MANGO in food processor until well mixed.
Add pinch of SALT and plant-based MILK and blend until desired consistency is achieved
Serve as is or store in freezer for a harder freeze
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…
Fruit & Stuff 
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