Tag: chia

Posted in 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 Facts

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 Facts

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 Facts

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 Facts

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

Posted in RECIPES

Eggplant Fries

Posted on by Mary Ann Lesh

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.

PREPARATIONINGREDIENTS
PREP 20 min2 MEDIUM EGGPLANTS, SLICED, SALTED, AND RINSED
COOK 15 min MEDIUM HEAT1 Tbsp CHIA, SOAKED IN 2 Tbsp WATER FOR 30 MINUTES
NON-STICK SKILLET1 c CORN MEAL
SERVES 41 Tbsp ITALIAN SEASONING
2 Tbsp OLIVE OIL
INSTRUCTIONS
1. Whisk CORN MEAL with SALT and ITALIAN SEASONING
2. Dip EGGPLANT slices in CORN MEAL, then CHIA mixture, then CORN MEAL again
3. Place in preheated skillet with OLIVE OIL
4. Fry on medium heat, turning once, until both sides are golden brown

Posted in NUTRIENTS

Calcium

Posted on by Mary Ann Lesh

What does calcium do?
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.

How much do I need?
Adults need at least 1000 milligrams a day of calcium. For women over 50 and all adults over 70, the recommendation is 1200 milligrams.

Are supplements recommended?
Food is the best source of any nutrient, and some plant foods are rich in calcium. Include a variety of calcium-rich foods in your daily meals. Talk to your health care provider if you have doubts about whether you need a supplement in addition to the food sources.

What are some good plant food sources of calcium? SOY MILK, TOFU, SOY BEANS, EDAMAME, CHICKPEAS, CHIA SEEDS, and BROCCOLI are good plant-based sources of calcium.

Sourcemilligrams of calcium
1 cup enriched soy milk290
100 g tofu250
1 cup soy beans175
1 cup white beans160
1 cup spinach145
1 Tbsp tahini120
1 cup edamame100
1 cup chickpeas80
1 Tbsp chia seeds75
1 orange65
1 cup red mung beans65
1 cup broccoli60
1 cup okra60
1 cup snap beans65
Posted in RECIPES

Chia and Fruit Jam

Posted on by Mary Ann Lesh

Chia is a healthful and effective thickening agent. Use 1 cup of your favorite fruit and adjust the sweetener to your taste for tasty jam of any flavor.

preparationingredients
PREP 20 min1 c PITTED CHERRIES
COOK 15 min, MEDIUM HEAT1 Tbsp HONEY
NEED SAUCEPAN1 Tbsp CHIA SEEDS
INSTRUCTIONS
1. Combine CHERRIES and HONEY in saucepan over medium heat.
2. Cook 5 minutes, stirring gently; as they heat, mash the cherries gently with wooden spoon
3. Bring mixture to a boil; reduce heat and simmer for 10 minutes
4. Remove from heat and stir in CHIA SEEDS; mixture will thicken as it cools
5. When cool, adjust sweetness to taste; may be stored in refrigerator up to two weeks in airtight container
Posted in PLANT FOOD FACTS

Chia Seed Facts

Posted on by Mary Ann Lesh 
Chia seeds are rich in calcium, phosphorous, and other minerals. They may be added to other foods as a topping or put into smoothies, breakfast cereals, tortillas, and bread. The gel from ground seeds may be used to replace the egg content in cakes and is a common substitute in vegan baking.

Salvia hispanica, commonly known as chia (español: chia), is a species of flowering plant in the mint family, native to central and southern Mexico and Guatemala. It is considered a pseudocereal, cultivated for its edible, seed. The word “chia” is derived from the Nahuatl word chian, meaning oily.

Recipe: Chia and Fruit Jam

1 ounce or 28 grams of chia seed provides%DV
CALCIUM18%
FAT9 G
FIBER11 G
MAGNESIUM30%
MANGANESE30%
OMEGA-35 G
PHOSPHOROUS27%
PROTEIN4 G
SOURCE: HEALTHHLINE