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 Saccharomycescerevisiae 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.
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.
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.
Delicious chickpea croquettes can be fried without oil in a non-stick skillet or baked at 400º F for 12-15 minutes.
PREPARATION
INGREDIENTS
PREP 15 min
1 c COOKED CHICKPEAS
COOK 10 min MEDIUM HEAT
1 tsp MEAT SEASONING
FOOD PROCESSOR / NON-STICK SKILLET
1 CLOVE GARLIC
SERVES 2
1/4 c ONION, COARSELY CHOPPED
1 Tbsp CHIA SEED, SOAKED 30 minutes in 1/2 c WATER
INSTRUCTIONS
1. Place CHICKPEAS, CHIA mixture, MEAT SEASONING, GARLIC, and ONION in food processor and mix until chickpeas have the desired consistency. (I like mine chopped coarsely to give the croquettes texture.)
2. Taste the mixture for salt and seasoning.
3. Stir in the CORN MEAL and shape the mixture into patties. Dip the patties into additional CORN MEAL before frying.
4. Place the patties into the preheated skillet and fry over medium heat. Turn until both sides are crisp and golden brown.
A recipe for fruit salad serves as inspiration more than strict guidance. You can add or omit ingredients to your taste. Fruit salad is full of nutrients! It is quick and easy, but if you have time and artistic inclination, you can create elaborate fruit arrangements for special occasions.
PREPARATION
INGREDIENTS
PREP 30 min
1 RIPE BANANA
COOK 0
1 c DICED PINEAPPLE
BOWL / CUTTING BOARD / KNIFE
1/2 c BLUEBERRIES
SERVES 4
1/2 c BLACKBERRIES
1 c STRAWBERRIES
2 MANDARIN ORANGES, PEELED AND SLICED
2 KIWIS, PEELED AND SLICED
1/4 c HONEY
1 Tbsp LIME JUICE
INSTRUCTIONS
1. Whisk together HONEY and LIME JUICE; set aside
2. Mix all fruits together, toss lightly, add honey and lime juice mixture just before serving
Chia seeds are rich in calcium, phosphorous, and other minerals. They may be added to other foods as a topping or put into smoothies, breakfastcereals, 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.
Agar is used as a laxative, an appetite suppressant, a gelatin substitute, a thickener for soups, in fruitpreserves, ice cream, and other desserts, and as a clarifying agent in brewing.
Agar or agar-agar (español: agar) is a jelly-like substance, obtained from red algae. It is used as a plant-based substitute for animal-derived gelatin. Agar has been used as an ingredient in desserts throughout Asia.
Fruit & Stuff 