Patricia's Complete List Nutrition Tips

Foods listed Alphabetically

April, 2011

Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease.

Almonds are an excellent source of vitamin E, an antioxidant, helping our bodies to fight disease.

Magnesium, also found in almonds, is nature's own calcium channel blocker. When there is enough magnesium, veins and arteries relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Just 1/4 cup almonds contain 99 mg. of magnesium (24% of the daily value).

Almonds are also a good source of potassium, which is an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function.

Almonds are a very good source of manganese and a good source of copper, two trace minerals which play a role in keeping our energy flowing.

Almonds are concentrated in protein. A quarter-cup contains 7.62 grams--more protein than is provided by the typical egg, which contains 5.54 grams.

October, 2006

Apples...I would guess that most everyone has heard the expression, an apple a day keeps the doctor away. One unpeeled apple contains 4-5 grams of fiber, low calorie, high in antioxidants, fat-free, cholesterol free, and low in sodium. Apples contain the essential trace element, boron, which helps strengthen bones, a good defense against osteoporosis.

Magnesium and potassium in apples help regulate blood pressure. The flavonoid quercetin, a naturally occurring antioxidant, helps protect artery walls from damage and keeps your blood flowing smoothly.

Apples do not contain cholesterol, fat or sodium. 

This all stacks up to one terrific food, and I am definitely in favor of eating one a day!!

April, 2010

Apricots are high in beta-carotene and good sources of vitamin C, fiber. and potassium.

Beta Carotene is a powerful antioxidant, keeping free radicals in check. Free radicals may lead to cataracts or damage the blood supply to the eyes and cause macular degeneration. Beta-carotene also helps protect LDL cholesterol from oxidation, which may help prevent heart disease.

The antioxidant vitamin C boosts the immune system,

Apricots are a good source of fiber, which has a wealth of benefits including preventing constipation and other digestive conditions. In addition to their nutritive value, Apricots are a delectable fruit. 

Apricots are enjoyed as a fresh fruit but also dried, cooked into pastry, and eaten as jam. The fruits are also distilled into brandy and liqueur.

Commercially grown dried apricots may be treated with sulfur dioxide gas during processing. They may also be treated with sulfites to extend their shelf life. The sulfites used to help preserve dried apricots cause adverse reactions in some people.  For this reason, I buy organic.

September, 2011

Avocados...This delicious food boasts of a number of anti-inflammatory benefits from carotenoids, vitamins C and E, and the minerals manganese, selenium, and zinc omega-3 fatty acids, in the form of alpha-linolenic acid.

Here's a list that summarizes key carotenoid antioxidants found in avocados:

• alpha-carotene
• beta-carotene
• beta-cryptoxanthin
• chrysanthemaxanthin
• lutein
• neochrome
• neoxanthin
• violaxanthin
• zeaxanthin

The many anti-inflammatory and anti-oxidant benefits from avocado may be helpful in controlling cancer.

Research has shown that the benefits of carotenoids are increased with the addition of avocado. 

Heart health is improved by intake of oleic acid (the primary fatty acid in avocados)

Avocados are relatively low-carb food, with about 19% of its calories coming from carbs. It's also a low-sugar food, containing less than 2 grams of total sugar per cup, and falls very low on the glycemic index.

One cup of avocado provides about 7-8 grams of dietary fiber, making it an important dietary source of this blood sugar-regulating nutrient.

Serving ideas:

Spread ripe avocado on bread as a healthy replacement for mayonnaise when making a sandwich.

Avocado is great in salads made with romaine lettuce, onion, cucumber. Or create your own combinations.

May, 2010

Asparagus is a super nutritional food with good amounts of vitamin K, folate, B vitamins, vitamin C, fiber and minerals, and low calorie, only 43 per cup!!

Folate (along with vitamins B6 and B12) is necessary for the conversion of homocysteine into cysteine. When homocysteine levels are high, risk for heart disease increases. Just one serving of asparagus supplies almost 66% of the daily recommended intake of folate.

Asparagus is a very good source of potassium (288 mg per cup) and low in sodium (19.8 mg per cup). Being high in minerals combined with an active amino acid gives asparagus a diuretic effect. If for any reason there is a fluid retention problem, you might want to consider asparagus.

In selecting asparagus, look for stalks that are rounded, and neither fat nor twisted. Look for firm, thin stems with deep green or purplish closed tips. The cut ends should not be too woody, although a little woodiness at the base prevents the stalk from drying out. For best flavor, use asparagus with a day or two after purchasing.  Store in the refrigerator with the ends wrapped in a damp paper towel.

Recipe for Mediterranean Pasta Salad

1/4 lb fusilli (corkscrew) pasta

1 large bunch asparagus cut into 1-inch lengths, discarding bottom fourth

1/2 medium onion, minced

1/2 basket cherry tomatoes, quartered (gently squeeze to remove seeds)

5-6 medium cloves garlic, pressed

3 tablespoons chopped fresh basil (or 1 tablespoon dried basil)

1 tablespoon chopped fresh tarragon (or 1 tsp dried tarragon)

3 tablespoons fresh lemon juice

1 tablespoons balsamic vinegar

3 tablespoons extra virgin olive oil

salt and cracked black pepper to taste

*optional 4 oz goat cheese

Cook pasta according to instructions on package.While pasta is cooking prepare rest of the ingredients. Place everything but asparagus in a bowl and set aside. When pasta is about 3 minutes from being done, add asparagus to cooking pasta. (If asparagus is thick you may want to add 4 minutes before it's done. Or if it is thin, add 2 minutes before it's done.) Drain and rinse in cold water in colander when done. Make sure it drains well so it doesn't dilute flavor. Toss with rest of ingredients, and season with salt and pepper.

April, 2008

Bananas--what a remarkable fruit!  Bananas contain three natural sugars - sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.

Bananas contain tryptophan, an amino acid which the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier. Vitamin B6 in bananas helps regulate blood glucose levels.

Bananas are also high in iron, which stimulates the production of hemoglobin in the blood and so helps in cases of anemia. This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to combat high blood pressure.

Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief...this neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body's water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

A banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. 

My favorite way to eat bananas: Slice, place in bowl and cover with fresh orange juice.

Tip: Never, put your banana in the refrigerator!!!

February, 2007

Beets are a low calorie food, high in potassium, which may help control blood pressure. Beta carotene, an antioxidant, can help fight cancer. 

Folate (a B vitamin), found in beets, lowers the level of homocysteine in your blood. This is important because homocysteine can damage and narrow your arteries, which can lead to heart attacks and strokes. Just one cup of boiled sliced beets contains 136 micrograms of folate.

Beets are also a high fiber food, which helps lower cholesterol and triglycerides. One cup of beet slices has about 5 grams of fiber and is low in calories.

If you are concerned about osteoporosis, consider that the potassium, magnesium and beta carotene help strengthen your bones.

Fresh and canned beets taste almost the same, but fresh ones have about twice as much potassium and folate as canned ones.

March, 2010

Bell Peppers whether green, red, orange or yellow, are rich sources of some of the best nutrients available. Peppers are excellent sources of vitamin C and vitamin A (in the form of beta-carotene), two very powerful antioxidants, which work together to neutralize free radicals. The build up of free radicals can cause high cholesterol, heart damage, cataracts, the joint pain and damage seen in osteoarthritis and rheumatoid arthritis, and asthma.

Peppers also contain vitamin B6 and folic acid. These two B vitamins are very important for reducing high levels of homocysteine, which can cause damage to blood vessels and are associated with heart attack and stroke.

Red peppers are one of the few foods that contain lycopene, a carotenoid whose consumption may reverse prostate cancer and cancers of the cervix, bladder and pancreas.

Bell peppers also provide fiber that can help lower high cholesterol levels, and may reduce risk for colon cancer.

Note: Unwashed sweet peppers stored in the vegetable compartment of the refrigerator will keep for up to one week.

November, 2011

Black Beans, like other legumes, have a health-supportive mix of protein-plus-fiber. One cup of black beans gives you 15 grams of fiber  and 15 grams of protein (WOW!). Both protein and fiber can move through the digestive tract at a moderate pace. In terms of digestion, both protein and fiber help to keep our digestive processes in check.

Two much or too little simple sugars can cause problems with our blood sugar. The protein-plus-fiber combination in black beans  help to stabilize blood sugar.

One cup of black beans provides over 4 grams of soluble fiber, and this is the type of fiber that can be helpful in lowering blood cholesterol levels.

Both antioxidant and anti-inflammatory phytonutrients essential for cardiovascular health, are present in black beans.

One cup of black beans provides nearly two-thirds of the Daily Value for folate, one of the most important B vitamins for decreasing risk of cardiovascular disease. Black beans also provide about 120 milligrams of magnesium per cup. That's nearly one-third of the Daily Value for a mineral that is more commonly associated with cardiovascular protection than any other single mineral. Antioxidant minerals like zinc and manganese are also plentiful in black beans. Finally, black beans provide about 180 milligrams of omega-3 fatty acids per cup in the form of alpha-linolenic acid.

I have found it best not to add salt or other seasonings until beans are tender, as it will cause them to be tough and will increase cooking time.

Some of my favorite ways to use black beans are in chili, burritos and salads.

May, 2009

Blueberries...This wonderful food not only tastes good but is good for you. Packed full of all sorts of amazing health benefits. Good source of vitamin C, fiber, calcium, and iron. Gives antioxidant protection, just a half cup has same amount of antioxidants as five servings of foods such as peas, carrots, apples, or broccoli.

Blueberries contain the pigment anthocyanin, which gives the blueberry its color. but also a potent antioxidant, which helps protect your body from cancer and heart disease.

Some studies have shown that blueberries lower blood sugar. Diabetes is on the rise, so it wouldn't hurt to put some blueberries in your diet.

Fruit is important for healthy eyes. May lower risk of macular degeneration.

A few quick serving ideas: Add frozen blueberries to your breakfast shake, breakfast cereals, yogurt. You can also enjoy blueberry pie, cobbler and muffins.

March, 2007

Broccoli is one of the healthiest foods you can eat. Ounce for ounce, broccoli has twice as much vitamin C as oranges. Broccoli is also a good source of folate, vitamin A, potassium, calcium, potassium, and magnesium. Helps fight osteoporosis, breast cancer, blood pressure, lung cancer, colon cancer, and also good for your vision. Quite a lot for one food!!

My favorite way to prepare broccoli is to steam it with salt and freshly ground pepper. Sprinkle with lemon juice.

March, 2009

Brown Rice can be a side dish or the main course. Rice originated in Asia and comes in three basic varieties--short, long, and Basamati. Short grain rice is sticky when cooked. The longer grain is native to India and is the kind most people eat. Basamati is extra long and more difficult to grow.

All rice starts off brown. However, the complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.

An important trace mineral, manganese, present in brown rice helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system.

Brown rice is also a good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer.

Magnesium, another nutrient for which brown rice is a good source, has been shown in studies to be helpful for reducing the severity of asthma, lowering high blood pressure, reducing the frequency of migraine headaches, and reducing the risk of heart attack and stroke. A cup of brown rice will give you 21% of the daily value for magnesium.

Whole grains such as brown rice which is a high fiber food, helps reduce your risk of heart disease as well as other diseases such as cancer and diabetes. A cup of brown rice provides 14% of the daily value for fiber. 

One half cup rice is good if you have an acid stomach. 

Long grain brown rice takes longer to cook, but is worth the wait.

Recipe for Curried Rice Pilaf from Emeril Lagasse (Very Good)

1 tablespoon butter

1 cup chopped onion

1/4 cup chopped celery

1 teaspoon curry powder

1 teaspoon chopped garlic

1 cup rice (I use brown rice)

1/2 cup golden raisins

1/8 teaspoon white pepper

2 cups chicken stock

2 tablespoons chopped green onion

Salt and pepper

In a medium saucepan, heat butter and cook onion, celery, curry powder, and garlic until tender. Add rice, raisins, pepper, and chicken stock. Stir well. Bring to a boil, cover and reduce the heat. Simmer for 15 minutes or until the rice is tender. Fold in the green onions and season, to taste, with salt and pepper.

June, 2009

Brussels Sprouts look like miniature cabbage. They are, in fact, members of the same brassica family of vegetables. Brussels sprouts are high in the antioxidant, Vitamin C. Vitamin C supports immune function and the manufacture of collagen, a protein, the glue that holds the cells together.

A cup of Brussels sprouts contains more than 4 grams of fiber. Fiber not only fills you up, satisfying your hunger, but nourishes the cells lining the walls of the colon. Plant phyto-nutrients found in Brussels sprouts help protect against cancer.

One cup of brussels sprouts contains 1122 IU of vitamin A plus 669 IU of beta-carotene, both of which play important roles in defending the body against infection.

Sulforaphane, which is formed when cruciferous vegetables such as Brussels sprouts are chopped or chewed, is known to trigger the liver to produce enzymes that detoxify cancer-causing chemicals.

Phytonutrients found in brussels sprouts work as antioxidants to help in detoxification, the cleansing process through which our bodies eliminate harmful compounds.

Brussels sprouts are available year round; however, they are at their best from autumn through early spring when they are at the peak of their growing season.

Combine quartered cooked brussels sprouts with sliced red onions, walnuts and your favorite mild tasting cheese such as feta. Toss with olive oil and balsamic vinegar for an exceptionally healthy, delicious side dish.

January, 2007

Cabbage...Have you ever heard the old saying, "If you eat cabbage on New Year's Day, you will have money all year?" Well, I don't know about the money, but cabbage ranks high in nourishing the body. Cabbage can help combat cancer; an antioxidant; cabbage juice may help heal ulcers; an excellent source of Vitamin C. Being high in fiber, cabbage can help with constipation problems; And you can't beat this one for a low calorie food, only about 18 per half cup. 

One of my favorite ways to prepare cabbage: Cook with carrots, onions, celery, garlic, salt, freshly ground black pepper, caraway seed. Add just enough water to cover. Serve with hot cornbread. 

August, 2007

Cantaloupe...I love cantaloupe and eat it as long as available at the grocers. Beta Carotene, an antioxidant found in cantaloupe, helps protect your eyes from cataracts and macular degeneration, two main causes for blindness in the elderly. One small cantaloupe contains over 180 milligrams vitamin C, which may improve blood flow, also works to control blood pressure. One a day could cut your risk of developing macular degeneration.

Other nutrients in Cantaloupe

Potassium helps to keep your blood pressure in check.

Folate, a B vitamin, helps ward off strokes and heart attacks.

A good source of fiber, helping keep cholesterol down.

Vitamin C, an antioxidant, helps boost the immune system and is a strong defense against cancer.

February, 2008

Carrots...February is "Heart Month," so be good to your heart. Carrots contain beta carotene which our bodies convert to Vitamin A, and we all know vitamin A is good for the health of the heart and eyes. Carrots are a good source of fiber. One medium sized carrot provides you with 2 grams of fiber. Fiber, 25-40 grams in a 2,000 to 3,000 calorie a day diet, could lower your risk of heart disease by 30 percent. I would say most of us do not get this much fiber per day. It can be done, however. Some of the newer cereals out have good sources of fiber--read labels!! Try to eat 3 servings of vegetables and 2 servings of fruit a day, along with some grains/legumes.

Carrots have few calories and no fat; may also help fight breast cancer. Alpha carotene, found in carrots can help protect you from second hand cigarette smoke. One carrot contains about 3.5 milligrams of alpha carotene.

Carrots can be eaten raw, whole, chopped, grated, or added to salads. They are also often chopped and boiled, fried or steamed, and cooked in soups and stews. Good shredded in meat loaf.

When purchasing carrots, look for the deepest orange color as they contain the highest amount of antioxidants...good for the heart.

January, 2012

Cashews are definitely one of my favorite nuts. They are lower in fat than most other nuts. About 75% of fat in cashews is unsaturated, and about 75% of this fat is oleic acid, the same heart-healthy monounsaturated fat found in olive oil.

Cashews are a great source of copper, which plays a role in iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment called melanin.

Cashews are also good for our bones. We all know the importance of calcium, but another important factor is magnesium, a good source of which is found in cashews. Magnesium, by balancing calcium, helps regulate nerve and muscle tone

Spread some nut butter on your morning toast or bagel. Remember all those peanut butter and jelly sandwiches in your childhood lunches? Try them again on whole wheat bread. Spread nut butter on a celery stick. Enjoy a handful of lightly roasted nuts for snack. Also great in salads and stir-fry dishes

October, 2008

Cauliflower is loaded with vitamin C, folate, vitamin K, and fiber--nutrients that can protect you against osteoporosis, bruises, and heart disease. The combination of vitamins K and C can help protect you from osteoporosis. Getting more than 100 micrograms of vitamin K a day can begin lowering your risk of hip fracture.  About a third of that amount is in just two cups of cooked cauliflower. Vitamin C in cauliflower may slow down the progression of osteoporosis by helping your body make collagen, a bone building block. Just one-half cup of cauliflower has about 50 percent of the RDA for vitamin C. 

As we age, the stomach becomes less able to absorb the vitamin K you need to thicken your blood; and cauliflower contains an abundant amount of vitamin K. 

The nutrients in cauliflower may protect against lung, stomach, colon, and prostate cancers. In fact, eating a cruciferous vegetable such as cauliflower just three or more times a week could reduce your risk of getting prostate cancer by 41 percent.

I love cooked cauliflower with cheese sauce; also raw with other veggies and dip, great at get-togethers!!

Tips for Purchasing Cauliflower:

Look for a clean, creamy white, compact curd in which the bud clusters are not separated. Avoid Spotted or dull-colored cauliflower as well as those in which small flowers appear. Heads that are surrounded by many thick green leaves are better protected and will be fresher.

Store uncooked cauliflower in a paper or plastic bag in the refrigerator where it will keep for up to a week. To prevent moisture from developing in the floret clusters, store it with the stem side down.

February, 2011

Celery is an excellent source of vitamin C, a vitamin that helps to support the immune system. Vitamin C also prevents the free radical damage that triggers the inflammatory process, and is therefore also associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.

Free radicals can oxidize cholesterol, which can lead to plaque build up, making possible a heart attack or stroke.

Celery has the potential to reduce high blood pressure. Celery contains active compounds called phthalides, which can help relax the muscles around arteries and allow those vessels to dilate, which, in turn gives more space, allowing blood to flow at a lower pressure.

Celery, which is rich in both potassium and sodium, the minerals most important for regulating fluid balance, stimulates urine production, thus helping to rid the body of excess fluid.

To store celery, place it in a sealed container or wrap it in a plastic bag or damp cloth and store it in the refrigerator.

January, 2009

Chili Peppers with all their hot spicy bite are actually good for your body. A whole pepper has twice the Recommended Dietary Allowance of vitamin C, which is a boost to your immune system. Also good source of iron and potassium. The red, yellow, and orange peppers are great sources of beta carotene.

A chemical called capsaicin if what makes chili peppers hot. Capsaicin improves your digestion. May also help with aches and pains. Red chili peppers, such as cayenne, have been shown to help reduce blood cholesterol and triglyceride levels. The heat from peppers help clear mucus from your stuffed up nose or congested lungs.

Many different varieties are available at your grocer. One mildly hot pepper is the jalapeno. For a really hot pepper there is the habanero that comes in yellow, orange, red, or green.

To take away some of the heat, remove the pepper's seeds, which is where most of the capsaicin is found, but, please wear gloves. After handling peppers, wash your hands with soap and warm water or vinegar.

Do know your limits with peppers...they are not for everyone!!

As for me, I must have jalapeno peppers in my chili, which is good about now in the cold of winter.

A great website about chili peppers, their health benefits, history, serving ideas, how to choose, and more, click here.

February, 2009

Collard Greens...Collards are leafy green vegetables that belong to the same family as cabbage, kale and broccoli. Sulforaphane, which is formed when cruciferous vegetables such as collards are chopped or chewed triggers the liver to produce enzymes that detoxify cancer-causing chemicals. Collard greens are an excellent source of anti-oxidants Vitamins A, E, and Beta Carotene, which help fight off degenerative diseases. A cup of cooked collard greens provides 118.9% of the daily value for vitamin A!! Excellent source of fiber.

A cup of cooked collard greens supply about half the daily requirement for Vitamin C. Since vitamin C can neutralize free radicals, it also helps prevent the oxidation of cholesterol, lowering the risk of developing atherosclerosis.

Manganese, a vital mineral, is also found in collard greens. Another mineral, zinc, found in collard greens, is needed for proper white cell function. Collard greens are also an excellent source of calcium, helping to protect our bones from osteoporosis.

Although they are available year-round they are at their best from January through April.  So many good nutrients in collard greens...make them a regular part of your diet!!

Quote: "In the Southern states, a large quantity of greens to serve a family is commonly referred to as a "mess o' greens." The exact quantity that constitutes a "mess" varies with the size of the family."

A very interesting history about Collard Greens

September, 2007

Corn...Did you know Corn is America's number one field crop? Corn leads all other crops in value and volume of production. Most of us think of corn as a vegetable, and we eat it as a vegetable. However, it is really a grain and a good source of protein. One cup of corn has 131 calories, 5 grams of protein and 4 grams of dietary fiber.

Corn is also rich in thiamin, niacin, vitamin C, folate, panothenic acid, magnesium, and phosphorus. Corn may help fight cancer and viral infections.

Unfortunately, this delicious food is in the top 5 list of foods linked to food allergies, causing symptoms such as rheumatoid arthritis, irritable bowel syndrome, and headaches.

Corn and corn products affect our lives in many ways; it's much more than just a food!! Check out this very interesting link to find out how different our world might be without this amazing grain: http://www.iowacorn.org/cornuse/cornuse_17.html

December, 2007

Cranberries...Most of us eat cranberries in cranberry sauce or cranberry juice cocktail. Cranberries are a good source of Vitamin C which helps fight atherosclerosis, high blood pressure, certain cancers, and stroke. Also, a good source of potassium which helps keep blood pressure under control. The fiber in cranberries may also protect you from urinary tract infections, heart disease and cancer.

Cranberry juice is also good for your heart. When LDL (the bad cholesterol) becomes oxidized, plaque is formed and obstructs flow of blood to heart and brain. Dr. Ted Wilson, a professor at University of Wisconsin, discovered that cranberry juice prevents LDL from becoming oxidized, thus giving LDL less chance to stick to arteries.

Fresh cranberries are usually available in stores from October to December. When buying cranberry juice cocktail, choose one with the most cranberry juice and lowest in sugar. 

Ocean Spray Cranberry Health Good read on prevention of urinary tract infections. 

Recipe for Cranapple Conserve, delicious served with your holiday dinner.

Cranapple Conserve 

4-1/2 cups peeled, diced Winesap or other cooking apple

3 cups fresh cranberries

1-1/2 cups unsweetened apple juice

1/3 cup brown sugar

1/4 cup raisins

2 teaspoons peeled, grated gingerroot

1/2 teaspoon ground cinnamon

1/8 teaspoon salt1/8 teaspoon cloves

Combine all ingredients in a large saucepan; bring to a boil. Reduce heat to medium-low, and cook, uncovered, 10 minutes, stirring occasionally. Remove from heat; let cool. Serve chilled or at room temperature. Cover and store in refrigerator up to 1 week. Yield: 5-1/2 cups.

July, 2009

Cucumbers...Cucumbers are a very good source of the vitamins C and the mineral molybdenum. They are also a good source of vitamin A, potassium, manganese, folate, dietary fiber and magnesium and contain the important mineral silica. Also a good source of potassium, magnesium and fiber, which help lower blood pressure.

Adding a crunchy cool cucumber to your salads is an especially good way to increase your fiber intake because cucumber comes naturally prepackaged with the extra fluid you need when consuming more fiber. Plus, you get the added bonus of vitamin C, silica, potassium and magnesium.

Two compounds in cucumbers, ascorbic acid and caffeic acid, prevent water retention, which may explain why cucumbers applied topically are often helpful for swollen eyes, burns and dermatitis.

When choosing cucumbers, look for firm, rounded at their edges and a bright medium to dark green color,  Avoid cucumbers that are yellow, puffy, have sunken water-soaked areas, or are wrinkled at their tips.

Unwaxed cucumbers do not need to be peeled but should be washed before cutting, lots of good nutrition in the skin. Waxed cucumbers should always be peeled first.

April, 2009

Figs are fat-free, sodium-free and, like other plant foods, cholesterol-free.  One serving of figs is 40 grams, about 1/4 cup,  A small serving of about 1 1/2 dried figs equals one fruit exchange, or 15 grams of carbohydrate, provided in the form of glucose and fructose. 

Figs are high in fiber, which helps fight high cholesterol.  Figs provide 20% of the Daily Value -- more dietary fiber per serving than any other common dried or fresh fruit.  Figs also contain lots of polyphenols, plant compounds that act as antioxidants.  These polyphenols stop LDL cholesterol from oxidizing and building up in your arteries, and also go after free radicals that can damage your body and cause cancer.

Figs have the highest overall mineral content of all common fruits. A  (1/4 cup) serving provides 244 mg of potassium, 53 mg of calcium and 1.2 mg of iron.  Calcium and potassium help keep blood pressure in check.

Figs are not a high carbohydrate food, which is good if you need to watch your sugar intake.

Figs satisfy a sweet tooth without adding any fat.

Interesting site on History of the Fig

Recipe - Fig Layer Bars

1 cup  brown sugar
1 cup  butter
1/2 teaspoon Salt
1 3/4 cup rolled oats
1 3/4 cup flour; sifted
1/2 teaspoon vanilla

Filling:
1 c  Sugar
8 oz California dried figs finely chopped
1/2 c  Nuts, chopped (optional)
1/2 c  Water; boiling
 
Combine sugar, figs, nuts and water in a medium saucepan. Heat for 15 minutes or until creamy, stirring frequently.
  
Pour half the flour mixture into a well-greased shallow pan (8" x 12"). Layer with the filling, and spread remaining flour mixture over filling as evenly as possible. Bake at 350 F. for 30 to 35 minutes, or until lightly brown. Cool and serve. Yield:30 servings

October, 2010

Garbanzo Beans (a legume aka chickpeas) contain about 12.5 grams of fiber per cup. That's 50% of the Daily Value. About one-third of the fiber in garbanzo beans is soluble fiber, and this type of fiber is the type most closely associated with support of heart health.

As little as 3/4 cup of garbanzos per day can help lower our LDL-cholesterol, total cholesterol, and triglycerides in a one-month period of time. One cup of garbanzos can provide you with nearly 85% of the Daily Value for manganese, a key anti-oxidant.

Garbanzos are an excellent source of the trace mineral, molybdenum which is helpful in detoxifying sulfites.

Significant amounts of folate and magnesium found in garbanzos contribute to heart health.

Garbanzos also contain magnesium (nature's own calcium channel blocker), improving the flow of blood, oxygen and nutrients throughout the body.

Fiber and protein have an amazing ability to help stabilize the flow of food through our digestive tract and prevent the breakdown of food from taking place too quickly or too slowly. When food passes through us at a healthy rate of speed, release of sugar from the food is typically better regulated. Also, the strong antioxidant composition  can also help stabilize its digestive impact on our blood sugar.

Many public health organizations—including the American Diabetes Association, the American Heart Association, and the American Cancer Society—recommend legumes as a key food group for preventing disease and optimizing health.

There is little difference in the nutritional value between canned garbanzo beans and those you cook yourself. However there may be some concern over the BPA content of canned products. Your best bet to avoid BPA is to factor in a little more time to your meal preparation process and prepare beans yourself.

If you look in my index under Sesame Seeds, you will find a recipe for Hummus made with garbanzo beans.

June, 2007

Garlic...What a powerhouse!! This one food is very beneficial for many ailments. Garlic can help lower the LDL (bad cholesterol) without harming your HDL (good cholesterol), resulting in less fat built up in your arteries, lower triglyceride levels, and healthier circulation. Garlic can also help lower blood pressure. Garlic is high in antioxidants, which keep free radicals from damaging your body, resulting in cancer. The allicin in Garlic is a great antibiotic which kills a number of bacteria and viruses. Garlic also boosts your immune system, so you are less likely to catch colds or flu. Garlic also lowers blood sugar. Use garlic in as many foods as you can, salads, vegetables, casseroles, and meat. Garlic, does have a strong odor. So if you are worried about garlic breath, try adding a little parsley or mint.

October, 2009

Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system. Vitamin C-rich foods like grapefruit may help reduce cold symptoms or severity of cold symptoms. Vitamin C also prevents the free radical damage which is associated with reduced severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis.

The rich pink and red colors of grapefruit are due to lycopene, a carotenoid phytonutrient. Lycopene appears to have anti-tumor activity.Among the common dietary carotenoids, lycopene has the highest capacity to help fight oxygen free radicals, which are compounds that can damage cells.

Grapefruit contains pectin, a form of soluble fiber that has been shown in animal studies to slow down the progression of atherosclerosis.

It is also a good source of vitamin A, potassium, folate, and vitamin B5.

I love the pink grapefruit with a little honey drizzled over top.

December, 2006

Grapes contain an abundance of antioxidants which help protect you from heart disease. They also contain fiber, small amounts of vitamins and minerals such as potassium, calcium, manganese, and iron. Grape skins contain resveratrol which fights inflammation and prevents blood clots. Resveratrol is also an antioxidant, which helps fight cancer. 

Grape skins also contain quercetin, a powerful flavonoid, which works as an antioxidant to prevent the LDL (bad cholesterol) from building up in your artery walls and blocking blood flow to your heart and brain. It also stops your blood from becoming sticky and clumping together which reduces the risk of stroke. Red seedless grapes contain carotenoids which may protect against macular degeneration, the leading cause of vision loss in people over 50.

Make these delicious fruits a part of your diet. Try grape jam, raisins, and red wine in moderation.

Recipe for a delicious Christmas Fruit Salad with grapes.

2 cups tangerine sections

1 cup grapefruit sections

1 cup seedless grapes

1 cup diced pears

2 tablespoons fresh lemon juice

Sugar

Cranberry or raspberry sherbet

1/2 cup chopped pistachio nuts

Combine first 4 fruits. Sprinkle with lemon juice and add sugar to taste.  Chill. Put in 6 individual sherbet glasses. Top each serving with a small scoop of sherbet. Sprinkle with pistachio nuts.  Yield:  6 servings.

August, 2010

Green Beans...Watching caloric intake? Green Beans are great--only about 45 calories per cup, and packed full of nutrients. K and manganese. In a one-cup-serving, you will get about 25% of the daily requirement for vitamin K, which helps maintain strong bones.

Green beans are an excellent source of both vitamin A and vitamin C, antioxidants, which help fight off free radicals in your body. These two vitamins also keep cholesterol from becoming oxidized. Oxidization of cholesterol causes plaque to stick and build up in the blood vessel walls. This can result in blocked arteries, heart attack or stroke.

Green beans are also a good source of fiber, which also lowers cholesterol. It helps remove cancer-causing toxins from the body before they can harm colon cells. One cup of green beans provides about 16% of the daily value for fiber, 10% of the daily value for potassium, about 8% daily value for magnesium and 10% of daily value for folate.

Green beans are also a good source of iron (for energy), and with considerably less calories than meat! Without copper, iron cannot be properly utilized in red blood cells. Fortunately, both minerals are supplied in green beans (about 6.5% daily value for copper).

I love green beans--think I could eat them every day. My favorite way to cook fresh green beans is:

2-3 pounds of fresh green beans. Add water to cover and simmer about 2 hours, seasoned to taste with salt, pepper, chopped onions, chopped celery (celery gives a good flavor, and you can cut back on the salt) and my favorite--ham-hock. This is the southern way to cook green beans.

If, however, you want something a little fancy for your dinner guests, here is a recipe with which you can't go wrong. Great for Thanksgiving or Christmas dinner,

My personal opinion: I avoid the very popular green bean casserole with French fried onions and cream of mushroom soup (a delicious and low calorie food, smothered with fat).

Herbed Green Beans

2 pounds fresh green beans

1 small onion, sliced1 clove garlic, minced

1 tablespoon olive oil

3/4 cup water

1/2 teaspoon sugar

1/2 teaspoon salt

1/2 teaspoon pepper

1/4 teaspoon dried whole tarragon

Wash beans and remove strings. Leave beans whole. Sauté onion and garlic in olive oil in large pan. Add beans and remaining ingredients. Bring to a boil; cover, reduce heat and simmer 20 minutes or until tender. Add additional water if necessary. Yield: about 8 servings.

December, 2010

Green Peas are bursting with nutrients. They provide good to very good amounts of 8 vitamins, 7 minerals, dietary fiber and protein.

Peas are actually a member of the legume family, but are sold and cooked as fresh vegetables. Only a small percentage are sold fresh. The rest are either frozen or canned. Frozen are preferred over canned, as they are lower in sodium.

Green peas are a good source of Vitamin K, important for maintaining bone health. The vitamin K is also instrumental to the body's health blood clotting ability.

Folic acid and vitamin B6, found in green peas, help reduce the buildup of homocysteine, which can contribute to osteoporosis. The folic acid and B6 also support cardiovascular health.

Green peas are also a good source of iron, a mineral necessary for normal blood cell formation and function, when deficient can result in anemia, fatigue, decreased immune function, and learning problems.

One serving of peas contain about 38% of the RDA for vitamin C, which boosts the immune system, fighting off free radicals. It also helps the body deal with environmental pollution and toxic chemicals.

Sautéed Peas and Bacon-Really good recipe-quick and easy to prepare.

4 slices bacon

1 (10-ounce) packages frozen English peas

3 stalks celery, chopped

1/4 cup sliced green onion

1/2 teaspoon salt

1/4 teaspoon dried whole thyme

Dash pepper

Cook 4 slices bacon in large skillet; remove bacon, reserving 1 tablespoon drippings in skillet.  Drain and crumble bacon and set aside. Break up frozen peas with fork. Add peas and remaining ingredients to drippings in skillet; cook over medium heat 12 to 15 minutes, stirring often. Spoon peas into serving dish and sprinkle bacon over top. Yield: 6-8 servings.

July, 2010

Kale...For starters, kale is a low fat, low calorie food. An an excellent source of traditional nutrients, including vitamin A, vitamin C, vitamin B6 and manganese. It is also a very good source of dietary fiber, calcium, copper, vitamin B6, and potassium. This combination of vitamins, minerals, and phytonutrients makes kale a super health food. The phytonutrients in kale work to cleanse our system, eliminating harmful compounds. 

Kale is also rich in antioxidants, especially beta carotene, helping fight off macular degeneration (age related sight deterioration). 

Kale is also a rich source of calcium to build healthy bones. Women with low levels of Vitamin K seem to have low bone mineral density and experience more bone fractures. One ounce of raw kale gives you four times the RDA.

Eating lots of vegetables can help reduce risk of cancer, and Kale, which is in the brassica family of vegetables, can be especially protective.

July, 2008

Lemons...Just one tablespoon of lemon juice gives you more than 10 percent of the RDA for vitamin C. Lemons abound with antioxidants and other phytochemicals, which help fight heart disease, cancer and infection. 

Lemons' anti-cancer power is in limonene, a chemical that gives citrus fruits their smell. It is found mostly in the zest. You can purchase a zester for this purpose or use small teeth of a hand grater.

Lemons help protect your skin from cancer. It's easy to add lemon to your diet. Add wedge of lemon to beverages or squeezing fresh lemon juice on your food before eating. I think it is absolutely fabulous for broccoli and fish.

I love just about anything with lemon--cakes, puddings, ice cream, cookies, salad dressings. A wedge of lemon with glass of water is very refreshing.

Pantry Tips:

Leave lemons out until they are sliced, then refrigerate.

In choosing lemons, they should feel heavy for their size.

To get most juice from lemon, roll it against your countertop using palm of your hand.

You will get more juice from a lemon that's at room temperature.

The Lemon, a truly versatile fruit

Great site...lemon for your health plus lots of great links for other uses of lemons!!

Frozen Lemon Pie on my website...Delicious

December, 2011

Lentils...Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat. Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up--not out.

Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type, which help lower cholesterol as well as helping prevent heart disease.

For those who are iron deficient, lentils provide a good source of iron.

One of my favorite ways to prepare lentils:

Cook desired amount (1 part lentils, 3 parts water) for about 15 minutes. Add chopped onion and celery, chili powder, salt and pepper to your taste. When completely cooked down (liquid absorbed) place in mixer with wire whip or food processor. Whip till smooth. Spoon over cooked pasta and top with parmesan cheese.

Moroccan lentil soup is easy to make. After cooking lentils, add diced vegetables of your choice and season with tamari, coriander, cumin, turmeric and cayenne.

January, 2011

Lima Beans are a very good  source of fiber, which helps lower cholesterol. The fiber content also prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.

Lima beans are an excellent source of the trace mineral, molybedenum. An enszyme sulfite, oxidase, found in molybedenum helps to detoxify sulfites. Sulfites are a type of preservative which is added to prepared foods such as delicatessen salads and salad bars. If you are sensitive to sulfites, you could experience rapid heartbeat, headache or disorientation. One cup of lima beans provides 86.5% of the daily value for molybedenum.

A cup of lima beans contains 24.9% of the daily value of iron

Lima beans are a very good source of the trace mineral, manganese, which plays a role in energy production and antioxidant defenses. One cup of lima beans provide 48.5% the the daily value for manganese.

Limas are a good source of protein and when combined with a whole grain they provide protein comparable to that of meat or dairy foods without the high calories or saturated fat. A cup of lima beans provide 14.7 grams of protein (29.3% of the daily value) plus 52.5% daily value for fiber, only 216 calories, and virtually no fat. What a fantastic food!

September, 2009

Mangos are a super delicious fruit, rich in vitamins, minerals and anti-oxidants. Mangos contain an enzyme with stomach soothing properties similar to papain found in papayas. These comforting enzymes act as a digestive aid.  Mangos are also good source of fiber; an average sized mango can contain up to 40% of your daily fiber requirement. Low in calories, about 110 for an average sized mango.

Mangos are an excellent source of Vitamins A and C, as well as a good source of potassium and contain beta carotene.

A ripe mango will have a full, fruity aroma emitting from the stem end. Mangos can be considered ready to eat when slightly soft to the touch and yielding to gentle pressure, like a ripe peach.

November, 2008

Mushrooms are beneficial in combating high cholesterol. Just half a cup of dried shitake mushrooms has more potassium than a banana, which is important if you have high blood pressure. Many other mushrooms are also good sources of potassium.

Certain chemicals in shitake mushrooms may help fight flu viruses. Whole mushrooms are a good source of selenium which is a potent antioxidant which can block cell DNA damage that may lead to cancer. Mushrooms are the only non-animal food that can give you vitamin D, which is important to postmenopausal women fighting osteoporosis.  Chanterelle and shitake varieties are good sources for Vitamin D.

Crimini mushrooms are an excellent source of selenium, copper, potassium and phosphorus. Selenium is needed for the proper function of the antioxidant system, which works to reduce the levels of damaging free radicals in the body. Crimini mushrooms also contain a variety of B complex vitamins. riboflavin (vitamin B2), pantothenic acid (vitamin B5), and niacin, as well as a very good source of thiamin, and vitamin B6, and a good source of folate, all of which are nutrients that are necessary for carbohydrate, protein and lipid metabolism.

Note: Out of the thousands of mushrooms in the world, only a few hundred are edible. That means many more are poisonous, so unless you are a mushroom expert, only hunt for mushrooms in your grocery store.

Excellent site on Mushrooms--News letters, recipes and more.

May, 2011

Mustard Greens Mustard greens are an excellent source of many vitamins including vitamin K, vitamin A (in the form of beta-carotene), vitamin C, folate, and vitamin E. They are also an excellent source of the minerals manganese and calcium as well as dietary fiber. They are also a very good source of potassium, vitamin B6, protein, copper, phosphorus, iron, vitamin B2, and magnesium. Mustard greens are a good source of vitamin B1 and vitamin B3 (niacin).

These greens provide just over 500 micrograms of folate in every hundred calories. That's a nearly unsurpassed amount amongst the most commonly eaten cruciferous vegetables.

Mustard greens (a cruciferous vegetable) have inflammatory properties which may help lower our risk of heart attack and atherosclerosis.

Fiber content in mustard greens help to lower cholesterol.

Mustard greens are available throughout the year, they are in season from December through April when they are at their best and most readily available.

Mustard greens are a great addition to salads. Good sautéed with walnuts.

October, 2007

Oats and Oat Bran products have many health benefits. They provide protein and minerals like potassium, magnesium, phosphorus, manganese, copper, and zinc. 

Elevated cholesterol is a major concern, and the use of statins as medication to lower cholesterol is at an all time high! As our awareness for good nutrition increases, we are learning to make better food choices. Oats and Oat Bran have consistently proved their value in lowering cholesterol. Picture a tiny whisk broom sweeping the cholesterol out of your system.  When choosing oats, pick the one with the most soluble fiber. Lowering cholesterol also lowers your risk of heart disease.

Consuming enough oats and other sources of fiber and drinking enough water will keep your digestive system running smoothly. Soluble fiber can also help in managing diabetes.

If you like baking your own bread, substitute some of your flour with oat flour. I have also used rolled oats blended into a powder for part of the flour, gives the bread a very nice flavor.

April, 2007

Olives are high in monounsaturated fat, a good fat rich in vitamin E, which is the body's primary fat-soluble antioxidant. Fights heart disease, rheumatoid arthritis and diabetes. Olives contain no cholesterol, salt, or gluten, and have very little saturated fat. Olives contain antioxidants, which keep free radicals in check. By preventing the oxidation of cholesterol, the nutrients in olives help prevent heart disease. 

By neutralizing free radicals, the nutrients in olives help prevent colon cancer. Adding olive oil to your diet may also reduce your risk of breast, colorectal, prostate, and esophageal cancers. Olive oil can cut the amount of LDL (bad cholesterol) and triglycerides, and can help reduce your chances for developing Type 2 diabetes. 

Some of the many available delicious varieties of olives include Moroccan oil-cured, Kalamata, Nicoise, Picholine and Manzanilla.

Did you know the Bible has many references to olive oil? In the Old Testament, God gave instructions to Moses for making an anointing oil from spices and olive oil. This oil was also used for some of their offerings and for burning in lamps.

In the days of Noah and the flood, the dove Noah sent from the ark returned with an olive branch, so Noah knew the water had receded from the earth. (Genesis 8:11).

Serving Ideas: 

Toss pasta with chopped olives, tomatoes, garlic, olive oil and fresh herbs of your choice. Add chopped olives to your favorite tuna or chicken salad recipe.

March, 2008

Onions contain potassium, vitamin C and B vitamins, which kill germs, help your heart and fight cancer. Quercetin, a flavonoid in onions helps stop LDL (the bad cholesterol) from becoming oxidized, which means it is less likely to build up and block your arteries, and increase your risk for heart attack or stroke; it also acts like an antioxidant keeping free radicals in check. Quercetin is found only in shallots, yellow and red onions, not white onions.  

Sulfur compounds in onions may help lower blood pressure. Chromium found in onions can decrease fasting blood glucose levels, improve glucose tolerance and lower insulin levels.

Many varieties of onions are at your grocers. Some are seasonal, like sweet Vadalia (one of my favorites), and others are available year round. Check out red, yellow or white to see which ones you like best.

May, 2007

Oranges have a high level of vitamin C, about 69 milligrams in one orange and about 80 fat-free calories. Vitamin C boosts your immune system and may lower cholesterol. Oranges also contain fiber, about 3 grams per orange. Folate, found in oranges may prevent blood clotting, essential in preventing birth defects and fighting heart disease. Oranges are also high in potassium which is needed for proper fluid balance, helping keep blood pressure down. Being an antioxidant, vitamin C helps shield you from free radicals that can cause cancer. I love oranges, and they are available year round.

August, 2008

Peaches come in three colors, red, white, and yellow--and in many varieties. The yellow ones contain the most vitamin A, an antioxidant, which helps boost your immune system. A delicious 40 calorie treat. Peaches are more than 80 percent water and are a good source of fiber, One peach will provide about 7 percent of the daily requirement for fiber.

Peaches are a good source of boron, a trace mineral which keeps calcium metabolism in check, which helps in preventing osteoporosis. Boron can dramatically boost blood levels of hormone estrogen and other compounds that prevent calcium loss which is especially helpful for menopausal women. Other food sources of boron include green vegetables, fruit and nuts.

Tips for choosing peaches:  Soft, but not mushy. Don't squeeze them, as they bruise easily. Buy only enough to use in 3 days; after remaining in your refrigerator, many fresh produce items will lose some of their nutritive value.

Note: The U.S. Department of Agriculture has said U.S. peach growers are among the worst offenders in pesticide overuse, sometimes using thousands of times more than what it considers safe.

For this reason, I would recommend buying organically grown peaches. If this is not an option, remove the skin before using.

Peaches are great for snacks, al good in cobblers, pies and jams.

June, 2005

Peanuts...One of my favorite munchies!! Actually peanuts are not really nuts; they are legumes, and like beans, have many of the same nutritional qualities. High in protein and fiber, a good source of many important vitamins and minerals, including vitamin E, niacin, manganese, folate, magnesium and potassium.  No cholesterol in peanuts!!  The fat contained in peanuts is the good kind of fat--monounsaturated fatty acids. This kind of fat helps control cholesterol.

Peanuts contains folate and just 3 ounces of peanuts a day gives you half the amount of folate you need to fight artery-damaging homocysteine. Reverstrol, which works like an antioxidant is present in peanuts. Eating a handful of peanuts will give you the same amount of reverstrol as 2 pounds of grapes.

Phytosterols occuring in peanuts help protect you from colon, breast, ovarian, or prostate cancer. 

Recent studies have shown that peanuts are rich in boron, a trace mineral, which boosts steroid hormones in the blood, keeping calcium losses from dropping by 40 percent, Thus, this mineral plays a big role to help strengthen bones. 

I love peanut butter and it is always in my refrigerator. I always purchase natural peanut butter, which contains only peanuts and oil--no preservatives. Must be refrigerated after opening. Read labels...don't buy peanut butter (or anything else) with partially hydrogenated oil!! 

Some Peanut Facts

December, 2009

Pears are a good source of vitamin C and copper, both of which are antioxidants which protect the cells in the body from the damage of free radicals. Vitamin C is also critical for a healthy immune systam.

Pears are also a good source of fiber, which helps lower cholesterol. Fiber also binds to cancer-causing chemicals in the colon, preventing them from damaging colon cells. Fruits richest in fiber include apples, dates, figs, pears and prunes.

Eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration, the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

There are thousands of varieties of pears with each differing in size, shape, color, taste and storage qualities, the Bosc, Bartlett, Anjou and Comice pears are the most commonly available types in the United States. Avoid pears that are punctured or have dark soft spots.

Since pears are very perishable once they are ripe, the pears you find at the market will generally be unripe and will require a few days of maturing. Look for pears that are firm, but not too hard. They should have a smooth skin that is free of bruises or mold. Pears should be left at room temperature to ripen. Once their skin yields to gentle pressure, they are ripe and ready to be eaten.

Serving idea: Combine pears with greens such as spinach or romaine, leeks and walnuts for a delicious salad.

August, 2009

Pineapple...One cup of pineapple contains 23 mg. of the antioxidant Vitamin C which protects the the body against free radicals that attack and damage normal cells. One cup of pineapple also contains 73 percent of manganese you need for a day. Manganese is a very important trace mineral that helps your body to build bone and connective tissues. 

Eating 3 servings of fruit a day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults. Pineapple is also a good source of vitamin B1, vitamin B6, copper and dietary fiber.

An  enzyme, bromelain, found in both stem and fruit can help with digestive problems.

This delicious fruit is one of my favorite fruits.  Fresh, not canned, is the best. Choose one with fresh-looking green leaves. I use the sniff test, should have a fragrant sweet smell.

A slice of pineapple on top of bed of lettuce, topped with grated cheddar cheese, makes a nice accompaniment to your meal.

December, 2008

Pinto Beans are a member of the legume family. Has there ever been a more versatile food? I think not. Beans are a good source of protein and have almost no fat. 

Pinto beans, like other beans, are rich in fiber. A cup of cooked pinto beans provides 58.8% of the recommended daily intake for fiber, which helps keep you regular and keep your cholesterol and blood sugar down. Diets including pinto beans may reduce your risk of heart disease and certain cancers,  pinto beans are naturally low in total fat, contain no saturated fat or cholesterol, and provide important nutrients such as fiber, protein, calcium, iron, folic acid and potassium. Are also a good source of B vitamins.  Only 225 calories in one cup serving.

When combined with rice, other whole grain nuts and seeds, they provide a complete protein. Great occasional alternative to meat as a main course.  

Pinto beans are also an excellent source of molybdenum, a very good source of folate and manganese, and a good source of protein and vitamin B1 as well as the minerals phosphorus, iron, magnesium, potassium, and copper. 

Before they are eaten, pinto beans should be soaked in water several hours, boiled for at least ten minutes in new fresh water, or soak overnight. Replace water and cook.

Please check out these websites: Beans, their uses and equivalents!! and Healthy Bean Guide, Nutrition Information, Uses, and recipes.

November, 2007

Pumpkin is high in beta carotene, which may protect your heart. Pumpkin is also high in fiber and a good source of minerals, including iron, potassium, magnesium and zinc. Zinc helps boost the immune system. Pumpkin seeds may help fight prostate problems. Pumpkin seed oil contains linoleic acid (omega-6) and linolenic acid (omega-3) which may help combat arthritis. Pumpkin seed oil may be purchased for cooking. Its nutty flavor is particularly good in salad dressings. 

Pumpkin pie is a big part of our Thanksgiving celebration. Our ancestors prepared pumpkin pie very differently than we do today. They simply filled a pumpkin with milk, spices, and honey, then baked it in hot ashes. 

Recipe for Pumpkin Soup, easy and delicious 

3 tablespoons butter

1 medium onion, diced

1 medium apple, diced

1 tablespoon brown sugar

1/4 teaspoon cinnamon

1/8 teaspoon nutmeg

1/4 teaspoon salt

2 cups pumpkin, cooked (or use canned pumpkin)

3 cups chicken broth

1 cup light cream

Melt butter in heavy saucepan. Sauté onion and apple. Stir in pumpkin, broth, sugar and spices.  Remove from heat. Blend until smooth. Return to heat and add cream.

June, 2011

Raspberries contain powerful vitamin and mineral antioxidants. Very good source of vitamin C, manganese, magnesium, potassium, and copper. Also strong with B vitamins and minerals.

Raspberries are high in fiber, which can help lower cholesterol.

Raspberries have a minimal impact on blood sugar.

Research published in Cancer Letters: Raspberries as well as some other fruit inhibit metalloproteinase enzymes. These enzymes are essential for development and remodeling of tissues. But if they are produced in abnormally high amounts, they set the stage for cancer invasion and spread.

Enjoy raspberries on your morning cereal, yogurt,

Try almond butter and raspberry jam as an alternative to the traditional peanut butter and jelly sandwich.

Eating three fruits daily may lower the risk of age-related macular degeneration, the primary cause of loss of vision in older adults.

February, 2010

Red Kidney Beans...As the name implies, kidney beans are shaped like the kidney. These beans are an excellent source of fiber, helps lower cholesterol. One  cup of cooked kidney beans provides 45.3% of the recommended daily intake for fiber.

Kidney beans are an excellent source of the trace mineral, molybdenum which helps in detoxifying sulfites.  Sulfites are a preservative commonly found in prepared foods such as delicatessen salads and salad bars. Some people are sensitive to sulfites and suffer adverse effects. 

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as kidney beans, helps prevent heart disease. The soluble fiber in red kidney beans also helps stabilize blood sugar. 

Red kidney beans also contain significant amounts of folate. It has been estimated that consumption of 100% of the daily value of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Just one cup of cooked kidney beans provides more than half (57.3%) of the recommended daily intake for folate.

Other important nutrients: Magnesium, is found in red kidney beans. Magnesium is nature's own calcium channel blocker and improves the flow of blood, oxygen and nutrients throughout the body. One cup serving provides 19.9% of your daily needs for magnesium.

The beans are also a good source of iron for energy. A one cup serving of kidney beans provides 28.9% of the daily recommended intake for iron.

Vitamin B1 (Thiamine) in red kidney beans is essential for brain cell function. A one cup serving of cooked kidney beans provides 18.7% of the daily value for thiamin.

Kidney beans are a good source of the trace mineral manganese for energy production and antioxidant defense.  Just one cup of kidney beans supplies 42.0% of the daily value for this very important trace mineral.

Great protein power. Combined with whole wheat grain or rice provides comparable protein to dairy or meat without the high calories or fat.

Wow, so many good nutrients in one food!!  I use red kidney beans in a lot of dishes, but my favorite is Chili. I use the dried beans, not canned, which may contain high amounts of sodium.

Store dried kidney beans in an airtight container in a cool, dry and dark place where they will keep for up to 12 months.

March, 2011

Rye...This grain is so good in taste and has a number of health benefits. Rye is an excellent source of manganese

which is involved in bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism.

It is a good source of fiber, helping to lower cholesterol. Fiber gives a feeling of being full, while stabilizing glucose levels. Rye fiber is rich with non-cellulose polysaccharides, which have exceptionally high water-binding capacity and quickly give a feeling a fullness, making rye bread a real help for anyone trying to lose weight. Fiber also binds with toxins and removes them from the body, helping to ward off colon cancer.

Rye and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.

I really do love rye bread. My favorite sandwich is ham and swiss cheese on rye. I prefer to buy seeded rye (caraway). The caraway seeds give it a delicious flavor.

October, 2011

Sesame Seeds are a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. The copper can help reduce some of the pain and swelling associated with rheumatoid arthritis.

The magnesium found in sesame seeds is helpful in lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease

Calcium found in sesame seeds help protect colon cells from cancer-causing chemicals, help prevent bone loss. I have read that there is some controversy regarding hulls on sesame seeds. Apparently there is less calcium when the hulls are removed.

Sesame seeds contain phytosterols (compounds found in plants) and if present in significant amounts may reduce cholesterol and possibly decrease risk of certain cancers.

Tahini-a spreadable paste made from ground sesame seeds is very good and is used to make hummus, one of my favorite spreads. You can purchase hummus already made; if you would like to make you own, try my recipe:

Hummus

1 cup Chickpeas,

1 clove garlic

1/4 cup Tahini

2 tablespoons olive oil

1/4 cup lemon juice

1/2 teaspoon cumin

1 tablespoon fresh parsley, finely chopped

Salt and pepper to taste

About 1/4 cup water

Mash Chickpeas in large bowl.  Add garlic (minced in food processor).  Mix well. Add Tahini, olive oil, lemon juice and cumin.  Blend in blender or food processor until desired consistency. Add parsley and salt and pepper and enough water to desired consistency (about 1/4 cup).

Serve with pita bread and cut fresh vegetables.

January, 2008

Spinach is a power house! Calorie for calorie, spinach provides more nutrients than any other food. Spinach contains many antioxidants and anti-cancer agents.  Rich in carotenoids, good source of iron, manganese, folate.  Vitamins A and C found in Spinach are important antioxidants that work to reduce the amounts of free radicals in the body. Spinach is an excellent source of magnesium, a mineral that can help lower high blood pressure and protect against heart disease as well. Vitamin K, almost 200% of the daily value in one cup of fresh spinach leaves, helps keep bones strong. The antioxidants lutein and zeaxanthin found in spinach help protect your eyes from light damage and help keep the retina strong, which may avert macular degeneration.

Spinach is a low calorie food, good for those wanting to lose weight. This wonderful food is available year-round. Look for leaves that are crisp and dark green. Great in salads or cooked with a little fat.

A few quick serving ideas:

Add layers of steamed spinach to your next lasagna recipe.

Toss steamed spinach with pressed garlic, fresh lemon juice and olive oil. Sprinkle with a little Parmesan cheese.

Pine nuts are excellent with spinach.

May, 2008

Strawberries...I can think of no other food that tastes so good and at the same time be so good for you.  High in vitamin C, good source of fiber, folate and potassium. Strawberries are high on the list of antioxidant-rich fruits, which cut down on free radicals, making them a topnotch cancer fighter. Strawberries help lower cholesterol, which may have a positive effect on heart disease.

Do you know that strawberries can help you deal with stress. Ingesting strawberries might pump out more dopamine.  This chemical is an ingredient in norephinephrine, which controls how well you deal with stress...bring on the strawberries!!

How to choose strawberries: Size does not matter. Look for plump berries with bright red skins and green caps. Discard any that are discolored, soft, or have green or yellow patches. I like to pick out my own. If you buy yours in a carton, be sure to check the bottom of the container. If it's stained or wet, the strawberries may be moldy or mashed.

Eat the ripest ones first. Strawberries will keep in refrigerator about a week, so a good rule of thumb is to buy only what your family will eat in that time frame, that is unless you are going to use them in a recipe or make some strawberry jam!

A Strawberry Fact: Doubtless God could have made a better berry, but doubtless God never did. William Butler (1535-1618) Oxford dictionary of quotes

Good read on nutrition facts and measurements for Strawberries

Recipe for a delicious Strawberry Smoothie

4 large strawberries

1/4 cup low fat plain yogurt

1 cup fresh orange juice

1 medium size banana

1 teaspoon vanilla

1 tablespoon honey

Remove stems from strawberries and wash.  Blend all ingredients in blender until smooth.

To freeze strawberries, first gently wash them and pat them dry. You can either remove the cap and stem or leave them intact, depending upon what you will do with them once they are thawed. Arrange them in a single layer on a flat pan or cookie sheet and place them in the freezer. Once frozen, transfer the berries to a heavy plastic bag and return them to the freezer where they will keep for up to one year. Adding a bit of lemon juice to the berries will help to preserve their color. While strawberries can be frozen whole, cut or crushed, they will retain a higher level of their vitamin C content if left whole.

August, 2011

Summer Squash is an excellent source of manganese and vitamin C and a very good source of magnesium, vitamin A (from carotenoids, including beta-carotene)

Magnesium can be helpful in reducing risk of heart attack and stroke.

Summer squash is a good source for potassium, which is helpful in reducing high blood pressure.

Summer squash also contains vitamin C and beta-carotene, which can help prevent oxidation of cholesterol. Since oxidized cholesterol is the type that builds up in blood vessel walls, these nutrients may help in reducing atherosclerosis. Vitamin C and beta-carotene also have anti-inflammatory properties which are helpful for conditions such as asthma, osteoarthritis, and rheumatoid arthritis.

Copper found in squash is helpful in reducing painful symptoms of rheumatoid arthritis.

Folate found in summer squash is needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can contribute to heart attack and stoke risk.

Fiber found in squash has been shown to lower high cholesterol.

Serving ideas:

Sprinkle grated summer squash on top of salads.

One of my favorites: Sauté sliced squash (zucchini or crookneck), minced garlic, pepper strips (I like yellow), and thinly sliced onion rings, until slightly tender. Add

July, 2011

Sunflower Seeds are an excellent source of vitamin E, which neutralizes free radicals that could damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol; thus vitamin E has significant anti-inflammatory effects that help in reduction of symptoms in asthma, osteoarthritis, and rheumatoid arthritis.

Vitamin E has also been shown to reduce the risk of colon cancer, help decrease the severity and frequency of hot flashes in women going through menopause, and help reduce the development of diabetic complications.

Vitamin E is one of the main antioxidants found in cholesterol particles and helps prevent free radicals from oxidizing cholesterol. Only after it has been oxidized is cholesterol able to adhere to blood vessel walls and initiate the process of atherosclerosis, which can lead to blocked arteries, heart attack, or stroke.

Sunflower seeds are a good source of magnesium. Numerous studies have shown that magnesium helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke.

Magnesium is also necessary for healthy bones and energy production. A quarter cup of sunflower seeds provides 31.9% of the daily value for magnesium.

Sunflower seeds are also a very good source of vitamin B1. In addition, sunflower seeds are a good source of manganese, magnesium, copper, selenium, phosphorus, vitamin B5 and folate.

Serving ideas:

Add sunflower seeds to your favorite tuna, chicken or turkey salad recipe.

Garnish mixed green salads with sunflower seeds.

Adding sunflower seeds to scrambled eggs will give them a unique taste and texture.

Use fine ground sunflower seeds to dust your meats with in place of flour.

Sprinkle sunflower seeds onto hot and cold cereals.

November, 2006

Sweet Potatoes are very delicious because of their high sugar content. An average-sized sweet potato has only 100 calories, very little fat, and no cholesterol, and loaded with vitamins, minerals, and fiber (3-4 grams each).  Sweet potatoes are beneficial for the heart and contain beta carotene, folic acid, and vitamins C and B6, which help to keep blood pressure down and your arties flowing smoothly. Potassium, magnesium, fiber, vitamin C, and beta carotene, all present in sweet potatoes, help fight osteoporosis. 

I love a baked sweet potato with butter. Accompany this with a green vegetable or salad, and my meal is complete. 

June, 2010

Tomatoes...The great news in tomatoes is the carotenoid, lycopene, which has the ability to help prevent cancer. Eating tomato products may lessen your chances for stomach, lung, breast, colon, mouth, or throat cancer.

Tomatoes are also a good source of Vitamin A and C, antioxidants, helping to fend off many illnesses. Nutrients in tomatoes can help the body to produce more T cells, the white blood cells that attack bacteria and viruses.

This delicious food is also a good source of fiber, helping reduce LDL, the bad cholesterol, as well as helping to keep blood sugar levels in check.

Tomatoes are a very good source of vitamin K. One cup of raw tomato contains about 17 percent of the daily value for vitamins K, which is important for maintaining bone health.

Tomato juice also good. Some tomato juice products have high levels of sodium. If you need to watch your sodium intake, you might want to buy low-sodium.

Remember, ketchup and pizza and spaghetti sauce also count!

September, 2010

Walnuts...This nut is delicious as well as nutritious. Walnuts have one of the highest content of anti-oxidant than any other tree nut.

Walnuts are an excellent source of omega 3 fatty acids. This is a type of fat that the body cannot make. Some of the benefits of the omega 3 are cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. 

Omega 3 benefits the heart by keeping the platelets in your blood from clumping together. When this happens, problems such as atherosclerosis, high blood pressure, blood clots, heart attack, and stroke can occur.

Walnuts are an important source of monounsaturated fats-approximately 15% of the fat found in walnuts is healthful monounsaturated fat. This fat may have an impact on lowering cholesterol.

Walnuts are an excellent source of manganese, which is involved in bone formation, thyroid function, formation of connective tissues, sex hormone function, calcium absorption, blood sugar regulation, immune function and in fat and carbohydrate metabolism. Considering these vital functions, manganese nutrition is very important to make sure that these functions will go well in your body.

Did you know that your brain is more than 60% structural fat? For your brain cells to function properly, this structural fat needs to be primarily the omega-3 fats found in walnuts, flaxseed and cold-water fish.

Think about this one: Walnuts contain melatonin, a hormone which helps regulate sleep, so include them in your evening snack!

I love walnuts and I try to eat a handful a day. I like them in both chicken and tuna fish salad. Walnut oil is also good for sautéing, salad dressings, cooking, and baking. Remember when eating, do not go overboard, they do contain fat, even though it is a good fat. 

July, 2007

Watermelon...With one of our favorite holidays on the horizon, I would like share with you some important nutritive facts pertaining to watermelon, one of our favorite Fourth of July foods, and also a summer favorite.  Watermelon is low in calories, about 50 a cup, contains vitamins A, C, potassium. 

Lycopene, an antioxidant which helps protect against Prostate Cancer, is found in watermelon, and in fact, has more lycopene than any other food!

The American Heart Association gives its stamp of approval for watermelon. Did you know that watermelon contains protein, calcium, iron and dietary fiber? This delicious treat is 92 percent water, and only one gram fat per slice, making it high on the list for those who are trying to lose weight.

For more info on watermelon check out http://watermelon.org/--everything from carving, how to select, and recipes, even desserts.

September, 2008

White Potatoes...Nothing better than potatoes anyway you prepare them--baked, fried, boiled, mashed, roasted. Especially good for potato salad, a great dish for cookouts and picnics.

Potatoes are excellent source of carbohydrates, the body's best energy source. Excellent source of vitamin C to help boost your immune system. Potatoes have about 620 mg of potassium--that is more than a banana. Potassium helps attain optimal muscle performance. Also good source of iron, which is essential in helping the body convert food to energy.

Potatoes contain no fat or cholesterol and a minute amount of sodium. A six-ounce potato contains 3 grams of protein, almost as much as half a glass of milk, making it a good foundation for a whole meal.

Please don't forget about potato skins, which are an excellent source of fiber, about 3 grams of fiber per serving, which exceeds that of many whole grain products,

All About Potatoes Great information on potatoes, varieties of potatoes, storage, preparation and much more.

Recipe for Southwest Potato Lentil Stew

2 cups lentils, uncooked

2 medium potatoes, un-peeled, cut into 1/2-inch pieces

1 cup chopped carrots

1 cup chopped onions

1/2 cup chopped celery

1/4 cup chopped celery leaves

2 cloves garlic, finely chopped

3 cups tomato juice

3/4 cup water

2 teaspoons chili powder

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

Salt to taste

In a large saucepan, combine all ingredients, mixing well. Bring to a boil over medium heat. Reduce heat to low, cover, and simmer 40 to 45 minutes, until vegetables are tender. Stir several times while cooking and add small amounts of water if a thinner stew is desired.

November 2010

Whole Wheat...100% whole wheat (not enriched wheat or bleached flour!) products contain the bran and the germ of the wheat--a very good source of dietary fiber and manganese, and a good source of magnesium.

The wheat germ, that is removed in refining of whole wheat is packed with important B vitamins, such as folate, thiamin and vitamin B6, as well as the mineral zinc, magnesium, and manganese.

Wheat germ also has a high amount of vitamin E, a powerful antioxidant, protecting fats, cholesterol and all cell membranes from damage. Also important for immune system function, cancer prevention and blood glucose control.

For best nutrition, buy products made with 100% whole wheat. When baking breads, I use a combination of unbleached white and whole wheat flours.

Also, I, personally, have an issue with bromated flour. Please click here to read Wikipedia's article on the use of potassium bromate.

January, 2010

Winter Squash is an excellent source of beta-carotene and a good source of vitamin C, potassium, dietary fiber and manganese. Also a good source of folate, omega-3 fatty acids, vitamin B1, copper, vitamin B6, niacin-vitamin B3 and pantothenic acid.

The potassium in winter squash may assist in lowering of blood pressure. Winter squash is also a good source of fiber to help fight heart disease and colon cancer.

One of the most abundant nutrients in winter squash, beta-carotene, has been shown to have very powerful antioxidant and anti-inflammatory properties. Beta-carotene provides nutritional support in several ways:

1. Prevent the oxidation of cholesterol in the body. 

2. Help to reduce the risk of colon cancer, by protecting colon cells from the damaging effects of cancer-causing chemicals. 

3. Possibly reduce the risk of colon cancer by protecting colon cells from the damaging effects of cancer-causing chemicals. 

4. May help reduce the severity of conditions like asthma, osteoarthritis, and rheumatoid arthritis and also to prevent the progression of conditions like atherosclerosis and diabetic heart disease. 

The folate found in winter squash may help to prevent certain birth defects if taken by women before and during pregnancy. Folate is also needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can damage blood vessel walls.

November, 2009

Yams are a good source of vitamin B6. Vitamin B6 has also been shown to reduce the risk of heart disease. One cup of baked cubed yam contains 15.5% of the Daily Value for B6,

Yams are also a good source of potassium, a mineral that helps to control blood pressure. Since many people not only do not eat enough fruits and vegetables as well as consuming high amounts of sodium, they may be deficient in potassium. Low intake of potassium-rich foods, especially when coupled with a high intake of sodium, can lead to hypertension.

Yams also contain manganese, a trace mineral that helps with carbohydrate metabolism. The complex carbohydrates and fiber in yams slow the rate at which their sugars are released and absorbed into the bloodstream. 

Depending upon the yam variety, of which there are about 200, its flesh may be of varying colors including white, ivory, yellow or purple while its thick skin may either be white, pink or brownish-black. Their shape is long and cylindrical (oftentimes having offshoots referred to as "toes") while their exterior texture is rough and scaly.  Unlike sweet potatoes, most most varieties of yams are not sweet.

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