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Health Benefits of Nuts

Health Benefits of Nuts



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Heart-healthy and full of nutrients, nuts are back from banishment. In fact, they're some of our new best friends.

Nuts are heroes, not villains, in our diet. And the more research evolves, the more we see how these tasty and plentiful food sources, when eaten in small amounts, work their magic. A few of the likeliest mechanisms include:

Good-Fat Content. Nuts have different amounts of fat, of course, but, roughly speaking, a quarter-cup of any nut contains about 20 grams of fat. The fat in nuts, however, is highly monounsaturated―the same form found in abundance in heart-healthy olive and canola oils. Nuts are also rich in polyunsaturated fat, the other form known to lower cholesterol levels. They contain relatively modest amounts of artery-clogging saturated fat. So the fat you're getting is quite different than the kind found in, say, red meat.

Eating healthy should still be delicious.

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Omega-3 Fatty Acids. Like mackerel, salmon, and other cold-water fish, nuts tend to be high in omega-3 fatty acids. This complex biomolecule may help reduce the risk of strokes and heart attacks.

Nutrient Density. Nuts are jam-packed with micronutrients such as vitamin E, folic acid, niacin, copper, magnesium, and potassium. They're also rich in arginine, which the human body uses to make a potent natural vasodilator. And don't forget the abundant flavonoids and isoflavones―the most recently discovered "guardian angel" compounds now thought to help ward off cancer and cardiovascular disease. Eating a handful of nuts or a nutty muffin is like eating a whole pharmacy―only much tastier.

The bottom line: A healthier diet that includes regular nut-noshing and cooking with nuts―give the recipes below a try―can help improve your cholesterol profile. And despite the high fat content, you could even shed a few pounds―an effect some researchers suggest can be explained by the satiety-inducing effect of nuts, which results in less eating overall.

Strive to be a nut gourmand, not a nut glutton. Enjoy munching them, of course, but using them in dishes like Persian Poached Pears is maybe even a better way to enjoy their flavor and health benefits without getting seduced into overdoing it.


13 Wonderful Health Benefits Of Pine Nuts

Their graceful and smooth exterior together with their subtle, sweet taste make them an appealing snack for many.

However, they’re also quite expensive — one of the priciest nuts around, in fact.

Still, could they be worth it?

In this post, learn about the 13 wonderful health benefits of pine nuts and decide for yourself.


Bone Health: 5 Nuts And Seeds You Must Have For Stronger Bones

Highlights

Bone aches and pains may be a super common phenomenon, but that does not mean you do not give it the attention it deserves. You may use up all your pain-relieving sprays and pills to alleviate the same, but you have to understand that sometimes these 'persistent aches' require a deeper fix. Your diet plays a crucial role in your bone health, and tweaking it a bit could actually prove to be a life changing experience for you. You need not do much, you can actually start with some 'healthy snacking'. Here are 5 nuts and seeds that are renowned for their healing properties.

Cashews "contain calcium, magnesium, iron, zinc, and folate, making them an excellent source of minerals that contribute to bone health" notes the book 'Healing Foods'. They are also good for heart given they are a good source of monounsaturated oleic acid and omega-3 alpha linolenic acid (ALA).

It is a myth that cashews contribute to an increase in cholesterol
Photo Credit: iStock

Almonds also pack a mix of healthy fats, protein and calcium. They are also a very good source of vitamin E which is a powerful antioxidant that does wonders for your skin, hair, nails and immunity. It is advisable to eat soaked almonds. You can also include almonds in your salads or smoothies.

Many studies have indicated that intake of omega 3 fatty acids could improve bone health. This particular macronutrient may help boost amount of calcium in your bones, thereby reducing risk of arthritis and osteoporosis. Walnuts, much like almonds and cashews are replete with omega 3 fatty acids and trace amounts of calcium magnesium, vitamin D12, Vitamin B6, phosphorous and folate.

Walnuts are a good source of omega-3 fatty acids
Photo Credit: iStock

4. Flaxseeds

These nutty seeds are a treasure trove of protein, fibre and omega 3 fatty acids. The seeds also contain high α-linolenic acid and calcium concentration that may boost your bone health tremendously. You can sprinkle flaxseeds on your smoothie bowl, or munch on a handful when cravings strike.

These nutty seeds are a treasure trove of protein

5. Sunflower seeds

Another potent source of protein, sunflower seeds have emerged as the new superfoods for its dense nutritional profile. These crunchy seeds happen to be a good source of manganese and copper, both of which are crucial in synthesis of connective tissue for bones.

Include these nuts and seeds in your diet and see the result for yourself.

About Sushmita Sengupta Sharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.


Nutrition

Nuts are a good source of Vitamin E, a group of eight antioxidant compounds that help prevent cancer and avoid osteoporosis.

Nuts are also great sources of:

Nutrients Per Serving

A 1/4 cup of raw mixed nuts contains:

  • Calories: 165
  • Protein: 4 grams
  • Fat: 16 grams
  • Carbohydrates: 4 grams
  • Fiber: 3 grams
  • Sugar: 0 grams

Portion Sizes

Not all mixes of nuts are equally healthy. For example, some are covered with large amounts of sodium or dusted with flavorings that may reduce their nutritional value. Raw nuts are usually the best bet in terms of sheer health.


Benefits of Makhanas and quick 10 minute recipes

It won't be a surprise if we call fox nuts or makhana the popcorn of today's time. Also known as lotus seeds, fox nuts are easy-to-prepare and are economical as well. This delicious snack is free from trans fat and is very light on the stomach. When roasted in ghee, makhana becomes irresistible and you can even go for a round two of this delicious snack. They are low in calories and fat and thus, are an ideal snack option to munch on whenever you desire. Fox nuts are known to be very nutritious and can also aid in various health issues like weight loss, diabetes, kidney ailments and even constipation.

02 /8 How do makhanas look like?

When makhanas are fresh, they look green in colour and turn cream to yellow coloured when dried. They look like just any other nut and are commonly found in round to oval shapes. They are generally covered in shells which are quite hard and can be removed. You must have sometimes seen a little dark brown to black coloured shell sticking inside the makhanas when you purchase them.

03 /8 Health benefits of makhanas

Talking about the nutritional values of makhana, they are low in sodium and high in minerals like magnesium, potassium, zinc, and calcium, making them ideal for high blood pressure and bone health. Not just that, you will be amazed to know that makhanas are rich in fibre, iron and antioxidants, and are advised for pregnant women as it prevents diabetes and hyper tension in expecting mothers. They are also an excellent way to get rid of insomnia.

04 /8 Uses of fox nuts

Grown in wetlands and ponds, makhanas come from perennial plant Euryale Ferox. Owing to its nutritional profile, makhanas are traditionally eaten during vrat and pooja. That's the same reason you must have witnessed the presence of makhanas in Charnamrit. Also, these seeds are considered auspicious and pure and thus are included in making prasad as well. One of the best things about makhanas is that they are tasteless and can be used to make sweet as well as salty dishes. You get the best makhanas from the ponds of Darbhanga in Bihar.

05 /8 Fox nut recipes to make in under 10 minutes

As explained earlier, fox nuts are easy-to-prepare and there are some recipes that you can make in just 10 minutes. Here are some of the recipes that you can easily make at home.

06 /8 Makhana Namkeen

It can be your ideal go-to snack in the evening when you crave for something delicious. Quickly roast 1 -2 cups of makhanas in ghee over medium flame and let them get crispy. Once done, roughly chop some dry fruits and roast them as well in a little ghee. Add roasted makhanas as well as dry fruits in a large bowl and sprinkle salt, chaat masala and a little black pepper powder. Toss well and enjoy.

07 /8 Roasted Makhana

It's the easiest recipe you can make with makhanas. Quickly roast 1 cup of makhanas in 1-2 tsp of ghee and until crispy. It will take 3-5 minutes to roast evenly and enjoy as it is. If you want, you can sprinkle a little salt and black pepper powder.

08 /8 Makhana Raita

For making this raita, all you need to do is roast 1 cup of makhanas for 5 minutes until they are crisp. Crush them a little by adding them in a pouch or ziplock bag. Now, whisk 2 cups of yoghurt and add red chilli powder, salt, cumin powder, chaat masala along with crushed makhanas. Mix well and garnish with fresh coriander leaves.


Ingredients:

  • Chopped walnuts: 1 cup
  • Desiccated coconut: 1 ½ cup
  • Almonds: 1 cup
  • Rolled oats: 6 cups
  • Maple syrup: ½ cup
  • Coconut oil: ½ cup
  • Raisins: 1 cup
  • Salt: 1 teaspoon

Sponsored by Food to live

Instructions:

  1. Preheat your oven to 250 degrees Celsius.
  2. Combine oats, nuts, and shredded coconut in a large bowl.
  3. Combine maple syrup, salt, and coconut oil in a different bowl.
  4. Mix the contents of two bowls and pour the mixture onto a sheet pan.
  5. Put the sheet pan in the oven and let it cook for about an hour and 15 minutes.
  6. Stir the contents of the pan every 15 minutes.
  7. Remove from the oven and add raisins.
  8. Enjoy your delicious sweet snack.


Pistachio Snacks and Products

We offer an abundance of pistachios and pistachio snacks that you’re sure to love. You can find a full list of our pistachio products here, but you can also find a small sample of our favorite pistachio products below.

Honey Pistachio Energy Squares

Searching for a supply of energy to get you through the workday or to power you through an enduring workout? These squares include a blend of wholesome ingredients selected to provide the perfect boost.

Chocolate Covered Pistachio Turkish Delight

A unique treat that takes an innovative twist on a classic treat, these turkish delights offer a distinctive blend of chocolate and pistachio that will tickle your taste buds and satisfy your sweet tooth.

Pistachio Nut Paste

Searching for a way to create gourmet desserts that feature the superb savor of pistachios with a light and fluffy feel? This paste is the perfect way to adorn your desserts with a palatable garnish or to fill them with the pleasant relish of pistachios.

Roasted Pistachios (Salted, No Shell)

$19.99/lb These roasted pistachios offer the classic taste of the kernels without the hassle of wrestling with the often impenetrable external hulls that encase them. Fill a small bowl with these delectable nuts and enjoy a savory snack between meals.

Sweet & Spicy Chipotle Pistachios

Not typically a fan of nuts? Trying to opt for a healthier alternative to heavily seasoned chips and snack foods? Start eating smart with these sweet and spicy chipotle pistachios for a full rich flavor that encourages healthier eating habits.

Pistachio Flour

$24.99/lb Do our aforementioned recipes for pistachio cookies entice you? Create any manner of plates with a pistachio palate using this pristine pistachio flour. The powder is perfect for producing pistachio macarons and countless other confections. References

Calvo, M.S. (2014). Phosphorus. Linus Pauling Institute. Retrieved from http://lpi.oregonstate.edu/mic/minerals/phosphorus

Office of Dietary Supplements (2015). Vitamin B6. National Institutes of Health. Retrieved from https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/


Health Benefits of Nuts

While there is not a single food that can supply the body with all the nutrients it needs, there is a pretty close contender… But why are nuts good for you and what are the benefits of eating them?

Technically a fruit, a nut is composed of an inedible hard shall and generally edible seed. There are numerous kinds of nuts to choose from, including almonds, cashews, pecans, walnuts, pistachios, macadamia nuts, hazelnuts, and brazil nuts. Though peanuts are often categorized in the nut family, they are actually considered a legume. Raw nuts are considered a plant-based protein source, making them eligible for comprising a vegetarian and vegan diet. Nut varieties serve as a convenient snack, add crunch to salads, become thrown into smoothies, and are even produced into dairy-free milks. Also worth mentioning, tree nuts are one of the most common allergens in children and adults. If you suspect a nut allergy, it is imperative to avoid all nuts and products, along with scheduling an appointment with an allergist for diagnostic and management purposes.

Although there are numerous nut varieties to choose from, the nutritional profile of each are relative. A one ounce serving of peanuts (approximately 1/8 cup or small handful) contains approximately 170 calories, 6 grams of carb, 5 grams of protein, and 14 grams of fat. But do not let the ample fat content scare you, as nuts contain unsaturated fats that have shown to be highly beneficial. Varieties also contain omega-3 fatty acids, a type of polyunsaturated fat (PUFA) mostly recognized in fatty fish. While nutrient quantity is also variable, most nuts are rich in fiber, plant sterols, vitamin E, magnesium, selenium, phosphorus, manganese, and copper. The mostly small, but always mighty nuts ultimately prosper the following health benefits:

Fosters Weight Loss

Despite their caloric density, eating nuts may actually assist in weight loss. In fact, a study published in The Journal of Nutrition suggests the inclusion of nuts improves satiety, diet compliance, and weight loss, further suggesting they enhance the palatability and nutrient quality without threatening the risk of weight gain.

Protects the Heart

One of the most recognized benefits of eating nuts relates to numerous heart-protective components, including their healthy fat content. Unsaturated fats and omega-3 fatty acids may normalize blood lipid levels, while some evidence has shown nut consumption may lower blood pressure. Nonetheless, numerous studies have shown a significant decreased cardiovascular disease and mortality risk with increased nut consumption.

Prevents and Manages Diabetes

A study published in Asia Pacific Journal of Clinical Nutrition explains not only does eating nuts alone minimize the effects of postprandial blood glucose levels, but even blunt the response of a carbohydrate meal. A meta-analysis featured in The American Journal of Clinical Nutrition reported an inverse association between eating nuts and the incidence of diabetes, meaning as nut consumption increases, the incidence of diabetes decreases.

Reduces Inflammation

Nuts are chock full with antioxidants, defenders and inhibitors of oxidation, a chemical process and reaction that has the potential to produce free radicals. Antioxidants aim to lower inflammation, subsequently lessening the risk of numerous chronic disease states and reducing symptoms in inflammatory disorders such as rheumatoid arthritis.

Supports Brain Health

While evidence regarding nut consumption and neurological or psychiatric disorders is scarce, a number of studies suggest significant protective effects against depression, mild cognitive disorders and Alzheimer’s disease. Research also implies omega-3s may reduce the risk of and manage bipolar disorder and depression, with PUFAs showing to protect the central nervous system (CNS).

Cuts Cancer Risk

The consumption of nuts may reduce the risk of a colorectal, endometrial, and pancreatic cancers. Furthermore, a News Release from American Society of Clinical Oncology (ASCO) reported the chance of colon cancer recurrence nearly cut in half in people who eat nuts.

Promotes Longevity

Both omega-3s and vitamin E have also been attributed to skin health, particularly by keeping the skin hydrated and protecting against damage, ultimately reducing the appearance of aging. But beyond the external benefits visible to the naked eye, eating nuts may even extend years of life at a cellular level.


Soup Recipes & Health Benefits

Here is my special soup recipe that I make every couple of days…even on these hot summer days in Tucson I like my soup! There’s something about sipping its tasty hot broth that relaxes me and is so satisfying!

I’ve also included my quick carrot soup recipe for those days when I want my Vitamin A but don’t have time to prepare a full soup…or I only have carrots left in the refrigerator!

Diane’s Powerhouse Veggie Soup Delight ©

Ingredients

*Carrots…1 or 2 medium size… grated

*Celery Leaves…1 or 2 tablespoons (when available)

*Flaxseed Meal…1 or 2 tablespoons (sometimes I add it to my soup bowl so I am sure about getting the full amount and benefit)

*Ginger root…1 Tablespoon diced

*Parsley … 1/2 cup curly…no stems

*Seasoning…1 tablespoon Trader Joe’s 21 Seasoning Salute..(contains 21 herbs and spices that smell and taste devine!)

*Sea salt𔅽 teaspoon..Himalayan Sea Salt for its flavor and nutrition…I buy this in bulk at Sprouts.

*Soy Sauce𔅽-2 tablespoons of Trader Joe’s low sodium brand

*Tomato Sauce𔅽/4 cup…I use Organic Marinara Sauce by Trader Giotto (Trader Joe brand)…a little chunky and very tasty

Cooking Instructions

*Cover the above ingredients with purified water…I use bottled water or my shower filtered water.

**Warning! Do not use tap water! Ugh! You’ll defeat the purpose of eating all these healthy veggies if you cook them in chlorine and other pesky toxins!

*Lightly cook and simmer until vegetables reach a softness you like…I usually simmer for 10-15 minutes…avoid lengthy boiling to retain maximum nutrition in your vegetables.

Optional Ingredients

At this point I sometimes add one or more of the following:

*Cooked Brown Rice (I use organic long grain)…1 cup…for complex carbohydrates and B-Complex (this is my favorite energy food…it lasts and lasts and lasts! Like the Energizer Bunny!

*Whole Wheat Pasta (1 cup cooked) for complex carbohydrates, high fiber and B-Complex…adds some chewy texture.

**I have included the amounts I use in my recipe…your amounts might vary depending on personal preference, the size of your family, and the quantity you are making.

Experiment with seasonings, fresh herbs, amounts of each ingredient…mine is never the same twice…it always depends on my mood…perhaps I want more seasoning one day… or I need some complex carbohydrate so I’ll add the rice or pasta. Listen to your needs and have fun with it!

Happy Healthy Eating!

Copyright © 2018 Diane B. Saull All Rights Reserved.

Health Benefits

Diane’s Powerhouse Veggie Soup Delight ©

I’ve listed the ingredients in alphabetical order and included a picture next to the name to help you recognize it in the store. Some will be obvious but others may not be familiar to you.

At the end of each section I’ve provided my website sources to give you easy access to my references and additional reading about each food.

Carrots

*Rich source of beta carotene..a powerful antioxidant that boosts the immune system, protects skin and eye health, improves vision and fights free radical damage…

*One of the richest sources of Vitamin A (converted from beta carotene) Protects against inflammation like arthritis, heart disease, and high blood pressure…

*Nutrients in carrots promote brain health and improve memory.

*High in fiberSlows down the release of glucose into the blood stream and helps to cleanse the digestive system.

*Carrots also provide ample amounts of Vitamins C, D, E and K, as well as many minerals like magnesium, potassium and calcium.

Celery and Leaves

*Low in calories and carbohydrates

*Fiber rich food…1/2 of the carbohydrates are actually fiber which regulates the bowels, reduces bad cholesterol and helps to reduce those hunger cravings. Studies have shown that people who eat high fiber diets have healthier weights, have a lower risk of getting diabetes and heart disease.

Contain good sources of these nutrients:

*Vitamin K…Excellent source – needed for blood clotting and healthy bones

*Vitamin A…needed for healthy eyesight

*Potassium…mineral that helps to regulate blood pressure

*Folic acid (one of the B-complex Vitamins..Vitamin B9

**Helps the body make red blood cells which are the key to life…they constantly travel through your body delivering oxygen and removing waste.

**Helps the body create and maintain healthy DNA

**Reduces the risk of birth defects in the brain and spine

*Celery’s high percentage of water and electrolytes can prevent dehydration , and special compounds help celery act as a diuretic and reduce bloating.

Some Top Benefits of Celery and Leaves:

*Prevents or Treats High Blood Pressure

Flaxseed / Flaxseed Meal

*Flaxseed contains lignans, a plant compound that has antioxidant and estrogen properties…75 to 800 times more than fruits and vegetables

*High in ALA (plant based omega 3 fatty acid)

*Rich in soluble and insoluble fiber

*Contains the B-Complex vitamins

*Contains calcium, iron, magnesium and phosphorus

Tip…I buy flaxseed meal at Sprouts (a natural foods store)…they sell it in bulk very inexpensively…I add it to the pot of soup and also add a teaspoon to my bowl to be sure that I’m getting a good amount of it.

Ginger Root

*A good source of Vitamin C, magnesium, potassium, copper, and manganese

*It relaxes and soothes the intestinal tract meaning that it can settle an upset stomach, relieve vomiting, and ease gas and diarrhea discomfort.

*It increases cardiovascular circulation.

*It is a natural pain reliever…I’m an athlete – a tennis player and I exercise every day…my recovery time has been greatly reduced since adding ginger root to my soup.

*Has antibacterial, antiviral, antioxidant, and anti-parasitic properties

Kale

*Superfood within the plant kingdom..1 cup provides 684% of the daily value of Vitamin K, 206% of the suggested daily amount of Vitamin A, and 134% of Vitamin C (and even more Vitamin C in the Scottish curly-leaf variety).

*Kale’s anti-inflammatory capabilities are tops among leafy greens, especially in the prevention and even reversal of arthritis, heart disease, and several auto-immune diseases.

*Excellent source of essential Omega-fatty acids…they help regulate blood clotting, build cell membranes in your brain, and protect you against heart disease and stroke.

Organic Long Grain Brown Rice

(This is my favorite energy food because the complex carbohydrates in this superfood give me sustained energy in a calm way that lasts and lasts and lasts…like the Energizer Bunny!).

The process that produces brown rice removes only the outermost layer (the hull) of the rice kernel and is the least damaging to its nutritional value.

*Excellent source of manganese…helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones.

*Good source of selenium, phosphorus, copper, magnesium, and niacin (Vitamin B3)

*Women who eat whole grains weigh less thanks to the high fiber.

*Seleniumhelps to keep thyroid function strong and consistent.

*Helps to lower cholesterol.

*Rich in B-Complex Vitamins:

The B-complex Vitamins are an amazing lot…There are 8 of these super heroes working together as a team to provide us with these benefits:

*Help the body convert the fats, carbohydrates, and proteins in the food that you eat into energy

*Help our body use and store protein & carbohydrates from food (in the form of glycogen, a stored energy in the muscles and liver).

*Help keep the brain, muscles and nervous system healthy

Parsley

*Vitamin K…574% of the daily recommended value (promotes bone strength)

*Vitamin C…62% of daily value (3 times more than oranges)

*Vitamin A…47% of daily value

*Iron𔅾 times more than spinach…needed for the production of red blood cells

* High Fiber…helps move foods through the digestive tract and controls blood-cholesterol levels. A tea made from parsley is a traditional remedy for colic, indigestion, and intestinal gas. Parsley helps to purify the blood and detoxify the body.

*One of the highest amounts of antioxidants found in plants.

Pink Himalayan Sea Salt

I use the pink Himalayan sea salt…I buy it at Sprouts in bulk and get enough to fill a small salt shake. It’s inexpensive and has superior health benefits to table or generic sea salt. Here’s what I learned about it:

*Minimally processed so it maintains its rich nutrition.

*Rich in trace minerals…typically contains 84…the number of elements found in the body (iron, copper, iodine, zinc, manganese, cobalt, fluoride, and selenium…to name a few)

Note: Regular high quality sea salt typically has 60.

*Has no artificial chemical additives like aluminum which has been linked to Alzheimers.

*Helps to keep the body hydrated and balance fluids.

*Excellent source of electrolytes

*Contributes to healthy digestion.

*Supports healthy brain, muscle and nervous system function.

*Consuming a high-quality sea salt regularly can help your body absorb more nutrients from the foods that you eat. This is great news since it’s not only what you eat, but how your body processes what you eat, that gives your body the nutrients it needs on a daily basis.

*Promotes blood sugar health and can help reduce the signs of aging.

**For a complete list of benefits please refer to the source link below…too numerous to mention here…you will like what you read!

Radish and Leaves

*An alkaline-forming food which helps to maintain a ph balance in the body.

*Helps to detoxify the blood and eliminate waste

*Contains the same flavonoid as blueberries but much cheaper to buy…it fights inflammation.

”Part of what makes the radish a good choice for the skin is the antibacterial properties that help heal dry, cracked skin and prevent infection” (See #5 Skin Health on site below.)

Red Onion

It was quite by accident that I switched to eating red onions…I found them easier to peel! Then I discovered that I liked their strong pungent flavor and their color in my soups and salads! Then I happened to read about their nutrition and I liked what I learned…so here are the health benefits for the red onion:

*There are more antioxidants in this variety.

*It contains quercetin which is a type of flavonoid antioxidant known to fight free radical damage, the effects of aging and inflammation.

* Contains chromium, a trace mineral that controls glucose levels

Soy Sauce

Soup containing this sauce helps our stomach to produce more gastric juice, a body fluid which aids in the digestion of food. It also takes part in destroying some microorganisms that attack our body like Staphylococcus aureus, Shigella flexneri, Vibrio cholera, Salmonella enteritidis, nonpathogenic Escherichia coli and pathogenic E. coli.

Tomato Sauce

I think everyone knows how healthy tomatoes are for you and how delicious this sauce tastes in sooo many recipes! I’ll just mention a few of the key benefits here:

*Contains a potent antioxidant called lycopene – known for increasing the healthy cholesterol and reducing the bad.

*Excellent source of Vitamin A

**I’ll let you read the website for details..even if it’s just to see pictures of those beautiful tomatoes!

Whole Wheat Pasta

*Contains complex carbohydrates for sustained energy (another Energizer Bunny food!)

*Moderate amount of proteins

*Rich in calcium, magnesium, and potassium

*Its wheat germ (heart of the kernel) is especially rich in Vitamin E.

*Great source of B-Complex Vitamins

*Its wheat bran (outer layer of the kernel) is rich in phytochemicals and anti-oxidants.

Diane’s Quick ‘n Easy Carrot Soup ©

On those days when I don’t have time (or ambition) to make the full soup recipe but want to get my quota of beta-carotene (Vitamin A) for the day I prepare this one…very tasty and very satisfying:

Ingredients

*2 or 3 grated carrots (enough to make at least a cupful)

*Seasoning…1 tablespoon Trader Joe’s 21 Seasoning Salute..(contains 21 herbs and spices that smell and taste divine!)

*Sea Salt𔅽 teaspoon Himalayan Sea Salt for its flavor and nutrition…I buy this in bulk at Sprouts.

*Tomato Sauce…1/4 cup…I use Organic Marinara Sauce by Trader Giotto (Trader Joe brand)…a little chunky and very tasty

Cooking Instructions

*Cover ingredients with pure water (like the first recipe).

*Lower heat and simmer till soft (or preferred texture).

*Sprinkle a few sprigs of parsley on top for added texture, color and nutrition.

**That’s it! Simple! Fast! Great as a first course or side dish…

Enjoy it with a whole grain roll….yumm!

Happy Healthy Eating!

Copyright © 2018 Diane B. Saull All Rights Reserved.

Health Benefits

Diane’s Quick ‘n Easy Carrot Soup ©

Carrots

*Rich source of beta carotene..a powerful antioxidant that boosts the immune system, protects skin and eye health, improves vision and fights free radical damage…

*One of the richest sources of Vitamin A (converted from beta carotene) Protects against inflammation like arthritis, heart disease, and high blood pressure…

*Nutrients in carrots promote brain health and improve memory.

*High in fiberSlows down the release of glucose into the blood stream and helps to cleanse the digestive system.

*Carrots also provide ample amounts of Vitamins C, D, E and K, as well as many minerals like magnesium, potassium and calcium.

Parsley

*Vitamin K…574% of the daily recommended value (promotes bone strength)

*Vitamin C…62% of daily value (3 times more than oranges)

*Vitamin A…47% of daily value

*Iron𔅾 times more than spinach…needed for the production of red blood cells

* High Fiber…helps move foods through the digestive tract and controls blood-cholesterol levels. A tea made from parsley is a traditional remedy for colic, indigestion, and intestinal gas. Parsley helps to purify the blood and detoxify the body.

*One of the highest amounts of antioxidants found in plants.

Pink Himalayan Sea Salt

I use the pink Himalayan sea salt…I buy it at Sprouts in bulk and get enough to fill a small salt shake. It’s inexpensive and has superior health benefits to table or generic sea salt. Here’s what I learned about it:

*Minimally processed so it maintains its rich nutrition.

*Rich in trace minerals…typically contains 84…the number of elements found in the body (iron, copper, iodine, zinc, manganese, cobalt, fluoride, and selenium…to name a few)

Note: Regular high quality sea salt typically has 60.

*Has no artificial chemical additives like aluminum which has been linked to Alzheimers.

*Helps to keep the body hydrated and balance fluids.

*Excellent source of electrolytes

*Contributes to healthy digestion.

*Supports healthy brain, muscle and nervous system function.

*Consuming a high-quality sea salt regularly can help your body absorb more nutrients from the foods that you eat. This is great news since it’s not only what you eat, but how your body processes what you eat, that gives your body the nutrients it needs on a daily basis.

*Promotes blood sugar health and can help reduce the signs of aging.

**For a complete list of benefits please refer to the source link below…too numerous to mention here…you will like what you read!

Tomato Sauce

I think everyone knows how healthy tomatoes are for you and how delicious this sauce tastes in sooo many recipes! I’ll just mention a few of the key benefits here:

*Contains a potent antioxidant called lycopene – known for increasing the healthy cholesterol and reducing the bad.

*Excellent source of Vitamin A

**I’ll let you read the website for details..even if it’s just to see pictures of those beautiful tomatoes!

Whole Grain Roll

When you eat a whole grain, you’re getting more than just the fiber from the seed’s outer layer. You also get all the vitamins, minerals, good fats, enzymes, antioxidants, and phytonutrients that are stripped away when grains are processed. Whole Grains lower blood pressure, blood sugar, and blood cholesterol and reduce chronic inflammation.

Published 10/2019


Most Read

Green smoothies are a smart way to fuel up before a workout. Rinaldi's "perfect protein smoothie" calls for cashews, bananas, sprouted brown rice protein powder, chopped celery, spirulina (a type of blue-green algae) and water. Sprouted brown rice protein powder contains all eight essential amino acids, and 2 tablespoons provide 20 grams of protein.

Kid-friendly smoothies

Green smoothies are sweet, creamy and full of fruit – perfect for kids, Rinaldi says. She suggests opting for recipes with fewer greens, and then adding more as children become accustomed to the flavors. A "mint cookies 'n cream" smoothie, for example, includes macadamia nuts, raw cacao powder, pitted dates and fresh mint leaves, among other ingredients.