Southern Okra Fun
Okra is full of valuable phytonutrients, vitamins, and minerals, and you don't need to fry it to make it delicious! Instead, try roasting it to create an appealing texture so you can enjoy this delicious southern vegetable.
Peanut Health Punch
Peanuts aren’t actually nuts, but they do have the heart benefits that nuts have, with some bonus value. Peanuts are most closely related to beans and lentils. They may even make you healthier, leaner, and smarter over a lifetime. Interestingly enough, it may be the peanut itself that prevents peanut allergies from developing.
Cottage Cheese: Secret Weapon
Cottage cheese is a secret weapon to increase protein and keep body fat down. For all the cottage cheese haters out there, I've got great news. You won't know it's even there! In fact, It makes recipes creamier and more delicious without you even recognizing its presence. So if you tolerate dairy, then take advantage of this protein-packed craving-stopper and muscle protector.
Powerful Papaya
I’m so glad that I’ve given papaya another chance. Not only can I enjoy its delicious taste, but now I can take full advantage of the wonderful health benefits. With 144% of daily value of vitamin C in one cup of papaya, along with a good dose of folate, vitamin A, magnesium, potassium, copper, vitamin E, and choline, papaya can boost our immune system to help us fight sickness.
Build a Bowl: Easy Grain Bowl Formula
Are you in a rice, pasta, or potato rut, and searching for delicious, simple ways to eat more whole grains? Grain bowls, the west coast's healthy obsession, are a perfect solution! These aren’t too unfamiliar, given that Chipotle’s best-selling item, their burrito bowl, is just a Mexican version of a grain bowl. These bowls are the ideal way to make a fast, tasty DIY meal using leftovers and ancient whole grains, any time of the day. Cooked whole grains like farro, barley, brown or black rice, or quinoa keep for about five days in the refrigerator, so you can prepare them in advance in a rice cooker or on the stove top and use them throughout the week as the base ingredient of this tasty new trend, in various combinations.It's so easy for quick, causal restaurants to put together a burrito bowl or a rice bowl right in front of you – you tell them what you like, and they throw it in a bowl. It's not much harder to do this at home, and it may just become your go-to weeknight staple. Make variations using one or a mixture of whole grains as a base, and then top it with ingredients that combine different textures and a balance of flavors between salty, sweet, and acidic. In other words, use my simple Grain Bowl Formula below to build the best bowl ever!
Barley to the Rescue
Are you in a rice, pasta, and potato rut? Pull yourself out of it with barley! It is easy, delicious, and super nutritious. In fact, barley has great protective effects against heart disease, diabetes, cancer, obesity, and even gallstones. Ancient Greek and Roman athletes ate barley for strength. They were on to something! It's time to go out of your comfort zone and try some powerful barley.
Parsley Power
Who knew that a measly sprig of green could be such a powerhouse of nutrients? In fact, parsley was praised for its healing powers long before it was used to prepare food. Other cultures have come to appreciate its culinary benefits, but sadly, it is often delegated to a garnish in American cuisine. I’m here to advocate for this under-appreciated and under-used sprout!
Sorghum: The Next Quinoa
I know that sorghum probably isn't the kind of meal you were planning on having for dinner tonight, but FYI, it's the next quinoa, so keep your eyes, ears, and mouth open to it. Some of you gluten-free readers already know it in its ground flour form, but it's also available as a grain that looks similar to pearled couscous once cooked. It's a tasty, nutrient-loaded, whole-grain, gluten-free swap for rice and quinoa that rivals the most nutritious foods. Unlike quinoa, it's easily grown in the US, even in drought conditions, so this nutritious ancient grain is inexpensive and as it becomes increasingly popular, it will be easy to access.
Red Grapefruit Strength
You were probably thinking chocolate for Valentine’s Day, but since red grapefruits are so amazing for you, maybe you could throw some in the festivities. After all, it is national grapefruit month, and they are pretty red inside! Their powerful nutrients boost the immune system, fight cancers with gusto, decrease the risk of heart disease, and even give us an edge in the battle to lose weight. Named by how they grow in clusters like grapes, this deliciously tart yet sweet fruit may be a much-needed health reprieve for your body after gorging on Superbowl and Valentine goodies.
2016 Pulse Pledge
Do you really want to improve your health this year? If the answer is YES, then take the Pulse Pledge! Pulses, defined as dry peas, lentils, and beans (including chickpeas) are the focus of the recently-launched United Nations International Year of Pulses. Why? Because they are a nutritious, sustainable, inexpensive, versatile, and tasty source of food for people around the world.
Cinnamon: A Gift for a King
The widely used and loved spice, cinnamon, seems to be a major superhero in fighting disease and promoting our health. It's just the inner bark of a Cinnamomum tree, yet has been highly valued for centuries as both a medicine and a spice fit for kings. Only a half teaspoon of cinnamon per day can help fight disease, promote our health, and maybe even help us think better. It's an easy and delicious fix!
Colorful Carrots
Carrots aren't only orange. In fact, purple, red, and yellow carrots are commonly eaten around the world. We have been a little slow in America to take advantage of these inviting, rainbow-colored carrots. It's not too late to join the fun and cash in on all the different phytonutrients that these various colors offer.
Black Rice: The Emperor's Rice
This royal rice is the rice to eat! In fact, it's known as Forbidden Rice in China since black rice was so rare, tasty, and nutritious that only the emperors were allowed to eat it. This nutritious rice isn't forbidden anymore, so we can all take advantage of its amazing nutrition and disease-protective power.
Grape Greatness
We've all heard that red wine is beneficial to our health, but it’s actually the grapes used to make wine that provide such amazing health benefits. These delicious berries may even help us live longer.
Super Seaweed Nutrition
It turns out that this sea vegetable not only tastes amazing but is the ultimate super-food, providing a wide range of nutrients not commonly found in other foods. If you keep an open mind, you can experience the umami flavor while improving your health. Plus, it's easier than you think to add into your diet. You're in for a treat!
Plant-Based Protein Boost: Hemp Seeds
This high-protein seed is commonly confused with marijuana, but it's actually from a different plant in the same family. Although it doesn't contain the psychoactive substance found in marijuana, it is loaded with impressive nutrients.
Sweet Soothing Cherries
Life is sweeter with cherries, and it appears to be healthier too. They appear to reduce risk of diseases like cancer, to reduce hypertension and harmful inflammation, and to relieve sleepless nights and muscle aches. Cherries are the perfect addition to your diet!
From Garnish to Superfood: Watercress
Watercress was used by Hippocrates, the father of medicine, to treat his patients. It also was a staple in Roman soldiers’ diets and is loaded with nutrients to boost your health, trim your waistline, and improve your workouts.
Spring Health Boost: Pineapple Upside Down
Encourage great skin, strong bones, a healthier immune system, better digestion, and happier taste buds by indulging in this naturally sweet, juicy treat.
The Humble but Mighty Cabbage
Common, inexpensive cabbage is chock-full of powerful nutrients that fight disease and promote health in dramatic ways. Below, I will share the best ways to prepare cabbage to maintain its many nutrients and preserve its great flavor.