I wasn’t aware of there health benefits until recently though.

Video Overview

1. A single cup of bell peppers are only about 45 calories and in that same cup you would acquire more than your daily value of vitamins A and C.

2. Though all bell peppers have vitamin C the greatest amount is found in red bell peppers. As you probably already know, vitamin C is good for your immune system.

3. It’s been proven that bell peppers can help cholesterol, pain and inflammation, and control your diabetes.

4.  Bell peppers can aid in protecting you from certain cancers because of their sulfur content.

5. Bell peppers contain vitamin E (good for youthful hair and skin), vitamin B6 (good for the nervous system), and enzymes that can protect the eyes.

Here’s a healthy recipe I found…Roasted Peppers and Seasonal Vegetables

Ingredients:

• 1/4 cup olive oil
• 1 garlic clove, crushed
• 1 large red bell pepper, seeded, cut in eighths
• 1 large green bell pepper, seeded, cut in eighths
• 1 large yellow bell pepper, seeded, cut in eighths
• 2 small yellow summer squash, cut in eighths
• 2 green zucchini, sliced in eighths
• 1 onion, peeled, cut in eighths
• salt and fresh ground black pepper to taste
• 1 tbsp rice vinegar, or sherry vinegar
• 2 fresh thyme springs, leaves picked
• 1 fresh rosemary spring, leaves picked

Preparation:

The post SuperFood: B – Bell Peppers appeared first on Always Eat Good.

Truth is however, they have quite the array of of health benefits.

Video Overview

1. Beets are low in calories and have absolutely ZERO trans fat and ZERO saturated fat which means they can sate your hunger AND you won’t feel guilty. They also tend to be on  the sweeter side so you can get a guilt-free fix for your sweet tooth. 

2. Beets naturally fuel the body with energy since they have so many carbohydrates.

3. Beets are jam packed with minerals and vitamins…I mean, sodium, magnesium, calcium, iron, phosphorous, vitamin A, vitamin C, niacin and they are also considered a fiber food. You really can’t get any better than that.

4. Plenty of studies have proven that beets can protect you against heart disease and cancer.

5. There are many people who take folic acid as a herbal supplement. It is especially important for pregnant women and people going through a physical healing process since it is a major part of both the production and maintenance of  new cells.

6. Beets have been known to cleanse the blood and the colon as well as strengthen the gallbladder and liver.

7. Doctors sometimes use beets to help those with blood diseases, leukemia and even get rid of tumors with something called Beet Therapy.

8. There are people who use beets to treat and cure abscesses, acne, and boils. I’m not sure how it’s done exactly but I would assume it’s done topically instead of by ingestion.

I tried to find recipes with the least amount of cooking to keep the nutrients as pure as possible so here’s a salad and a juice.

Beet and Apple Salad

Ingredients

2 Apples – sliced thin
4 Celery Stalks – sliced thin with leaves
1 Shallot – minced
1 Lemon – juiced
1 Beet – peeled then sliced into matchsticks
1 tsp sugar
3 tbsp chopped walnuts
3 tbsp olive oil

Toss all into a bowl and salt and pepper to taste. Let stand 10 minutes, then serve on a bed of sliced endive.

Pineapple Beet Treat (Juice)
2 beets
1/2 a cucumber
1 cup of pineapple flesh

Beet Cleanse Juice
2 beets
3 carrots
1/2 an apple
1/2 a cucumber
2 celery stalks
1″ slice of ginger

~Alancia M

The post SuperFoods: B – Beets appeared first on Always Eat Good.

Video Overview

Beans and lentils can…

1. Boost your enzymes

One cup of Adzuki beans contain 34% of your daily copper value. Copper is important for making both your connective tissue and skin pigment by helping the function of you enzymes.

2. Control high blood pressure

Their protein and fiber help to prevent and control hypertension.

3.  Control weight

A study by the Journal of the American College of Nutrition revealed that those who ate beans had a 22% lower chance of obesity than those who did not.

4. Increase iron intake

The vitamin C found in lentils is a great way for the body to naturally absorb more of the iron found in beans.

5. Prevent birth defects

A single cup of lentils provides 90% of your daily value of folate which is important foreveryone but eevn more so for pregnant women.

6. Reduce risks of cancer

The Harvard School of Public Health performed a study which found that women between the ages of 26 to 46 who ate beans and lentils at least two times a week were 25% less at risk for breast cancer than women who ate them only once a month.

Here is a Weight Watchers recipe I found for Lentil and Black Bean Chili

Ingredients

1 1/2 cup(s) dry lentils, French-variety, picked over for debris
1 Tbsp olive oil
1 large uncooked onion(s), diced
1 large sweet red pepper(s), diced
2 Tbsp minced garlic
3 Tbsp chili powder
2 tsp dried oregano
1 1/2 tsp ground cumin
1/2 tsp cayenne pepper
1 tsp kosher salt
29 oz canned diced tomatoes, fire-roasted with chilies, undrained
31 oz canned black beans, rinsed and drained
1/2 cup(s) cilantro, fresh, chopped

Directions

Place lentils in a large sauce pan and cover with water by several inches; bring to a boil. Reduce heat to low and simmer until lentils are tender but retain a little bite, about 10 to 15 minutes; drain well and set aside.

Meanwhile, heat oil in a large nonstick skillet over medium heat. Cook onion, pepper and garlic, stirring often, until vegetables are softened, about 10 minutes.

In a cup, combine chili powder, oregano, cumin, cayenne and salt; add to skillet and stir well to combine. Cook, stirring often, about 1 minute.

Add tomatoes and their juice, and beans to skillet; stir well to combine. Cover skillet and simmer so flavors can blend, about 5 to 10 minutes. Fold in lentils and cilantro; serve.

Yields about 8 servings at 1 cup per serving.

~Alancia M

The post SuperFood: B – Beans And Lentils appeared first on Always Eat Good.

Video Overview

Okay so I’m gonna try to do this in list format… Avocados can help to:

1. MAINTAIN A HEALTHY HEART
Vitamin B6 and folic acid regulate homo-cysteine levels which reduces risks of heart disease.  Vitamin E, glutathione, and monounsaturated fat, also help.

2. LOWER CHOLESTEROL LEVELS
Beta-sitosterol keeps blood cholesterol levels low. Not only does it decrease bad cholesterol levels (LDL), it increases good cholesterol levels (HDL).

3. CONTROL BLOOD PRESSURE
The potassium helps control blood pressure levels.

4. ANTI-INFLAMMATORY PROPERTIES
The polyphenols and flavonoids in avocados have anti-inflammatory properties which reduces the risk of inflammatory and degenerative disorders.

5. PROMOTE EYE HEALTH
The excellent source of carotenoid lutein is known to help protect against age-related macular degeneration and cataracts.

6. REGULATE BLOOD SUGAR LEVELS
Monounsaturated fats (the good ones) and soluble fibers can help to regulate blood sugar levels.

7. PREVENT BIRTH DEFECTS
The high amount of folate in avocado plays a big part in the prevention of birth defects like neural tube defect and spina bifida.

8. REDUCE STROKE RISKS
The folate can also protect against stroke.

9. PROTECT AGAINST CANCER
Avocado can affect the growth of prostate cancer while the oleic acid in it prevents breast cancer.

10. FIGHT FREE RADICALS
A powerful antioxidants called glutathione helps fight free radicals in the body.

11. ANTI-AGING PROPERTIES
The antioxidants preventing aging symptoms. The glutathione may boost immune systems, slows aging process, and encourages a healthy nervous system.

12. CURE BAD BREATH
Avocados cleanse intestine which is the real cause of coated tongue and bad breath.

13. INCREASE NUTRIENT ABSORPTION
Studies link avocado to increased nutrient absorption. The study showed that those who ate salads with avocado in them absorbed five times more carotenoids than those who ate salads without it.

14. SKIN CARE

Avocado oil has the ability to nourish the skin and make your skin glow. It also helps to treat psoriasis.

15. Weight gain
Avocado has 200 calories for every 100 grams. Fruits usually have around 60-80 calories for 100 grams. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar. So if you want to gain/maintain your weight then avocado is the way to go.

Avocado can be eaten raw and if you want the most nutrients out of it then that is the best way to consume them.

I don’t have a recipe for this one but they are easy to find. I would recommend using avocados in place of mayo, adding them to your salads, eating slices of it with your dinner and so on.

~Alancia M

When it comes to avocados, you just can’t go wrong. Juicing, smoothies, salads, snacks and treats… you name it! All of them delicious!  Below are some of our favorite avocado treats!

Tostitos Avocado Salsa

Perfection Snacks Mini Tortilla Chips (to dip into your avocado salsa!)

Triscuit Avocado, Cilantro, & Lime Crackers

The post SuperFood: A – Avocado appeared first on Always Eat Good.

Raw Artichoke Salad with Parmesan and Mint

I have never eaten an artichoke…don’t judge me. I hear though, the heart of them are the part people enjoy the most.

After reading up on them, I’ve learned that only the heart of an artichoke can be eaten raw.

The leaves, however, are actually the most nutrient packed part of an artichoke.

Even though only the heart can be eaten raw, you can cook it so that the entire vegetable can be consumed.

(I’ll give a few recipes at the after I go over the health benefits.)

Video Overview

1. Artichokes are high in both antioxidants and fiber. A USDA study found that artichokes have more antioxidants than any other vegetable. Out of 1,000 different foods, they ranked seventh in a study of the antioxidant levels. In addition, one large artichoke contains a quarter of the recommended daily intake of fiber while a medium one has more fiber than a cup of prunes.

2. Artichoke leaves have been known to reduce bad cholesterol levels (LDL) and increase good cholesterol levels (HDL).

3. Artichokes aid in the prevention and treatment of cancer.  Studies on artichoke leaf extract show that they induce apoptosis (cell death) and decrease cell proliferation in cancers such as prostate cancer, leukemia, breast cancer, and some others. An Italian study found that an artichoke rich diet reduces the risk of breast cancer.

4. Artichokes are good for both the liver and digestion. The meaty part of artichoke leaves contains a polyphenol antioxidant called cynarin which increases bile flow. T he cynarin paired with the antioxidant silymarin in artichokes are very beneficial to the liver. Studies show they could actually regenerate liver tissue. Artichokes are also a natural diuretic so they aid in digestion and improve gallbladder functions.

5. Last but most definitely not least, ARTICHOKES HELP HANGOVERS! Because artichokes help the liver the way they do, people have sworn by them as hangover treatments.

Here a few recipes…

Raw Artichoke Salad with Parmesan and Mint

SERVES 4
INGREDIENTS

2 lbs. baby artichokes (about 20)
2 lemons, halved
4 tbsp. extra-virgin olive oil
1/2 cup baby arugula
1/4 cup torn mint leaves
Kosher salt and freshly ground black pepper, to taste
2 oz. Parmesan, shaved thin with a peeler

INSTRUCTIONS

1. Trim away tough outer leaves of the artichokes to expose their tender pale green interior. Using a serrated-blade knife, cut off the spiky top third of the artichokes. Use a vegetable peeler to remove the tough outer layers around the base and stem. Squeeze 1 lemon into a bowl filled with cold water and submerge artichokes in the water.

2. Drain artichokes and pat dry with paper towels. Using a mandoline or a chef’s knife, cut the artichokes into thin slices and transfer to medium bowl. Squeeze remaining lemon and the oil over the artichokes; toss to coat. Add arugula and mint and season with salt and pepper; toss gently. Garnish salad with Parmesan shavings.

Chicken and Artichoke Fettuccine

SERVES 4
INGREDIENTS

Juice of 1 lemon
15 baby artichokes (about 2 lbs.)
3 tbsp. extra-virgin olive oil
4 cloves garlic, thinly sliced
2 dried mushrooms, such as porcini,
chopped (about 1⁄8 oz.)
1 small carrot, finely chopped
Kosher salt and freshly ground black pepper,
to taste
3 boneless, skinless chicken thighs (about 1 lb.),
cut into 1″ chunks
1 tbsp. tomato paste
1⁄4 cup white wine vinegar
4 tbsp. chopped tarragon leaves
3 cups chicken broth
1 lb. dried fettuccine
3⁄4 cup grated Parmesan

INSTRUCTIONS

1. Stir lemon juice into a medium bowl filled with water. Trim away tough outer leaves of the artichokes to expose their tender, pale green interior. (For illustrated, step-by-step instructions, see Trimming Baby Artichokes.) Put trimmed artichokes into lemon water; set aside.

2. Heat the oil in a dutch oven over medium-high heat. Add the garlic, mushrooms, and carrots and cook, stirring frequently, until soft, about 8 minutes. Season the chicken with salt and pepper. Increase heat to high and add the chicken and tomato paste; cook, stirring occasionally, until chicken is lightly browned, about 6 minutes. Add the vinegar and cook, stirring constantly, until liquid has evaporated, about 1 minute. Drain the artichokes and add them, along with 2 tbsp. tarragon and the chicken broth, to the pot. Bring broth to a boil and reduce heat to medium-low. Simmer until chicken and artichokes are very tender and the broth has reduced by half, about 40 minutes. Season with salt and pepper and set sauce aside.

3. Meanwhile, bring a pot of salted water to a boil over high heat. Add pasta and cook until al dente, about 7 minutes. Reserve 1 cup pasta water. Drain pasta and transfer to pot with artichoke and chicken sauce; set over high heat. Bring sauce to a boil, stir in 1⁄2 cup Parmesan and cook, tossing occasionally with tongs, until sauce thickens and clings to pasta, about 2 minutes. (If sauce is too dry, pour in a little pasta water.) Add remaining tarragon and season with salt and pepper. Transfer pasta to 4 bowls and sprinkle with remaining Parmesan.

Steamed Artichokes

SERVES 2
INGREDIENTS

2 large artichokes
1/2 tsp. kosher salt

INSTRUCTIONS

1. Bring 1″ of water to a boil over high heat in a 4-qt. saucepan. Place a small rack or steaming basket in bottom of pot.

2. Using a serrated-blade knife, cut off the stems of the artichokes so that they sit flat. Cut off top third of artichokes. Using kitchen shears, trim the pointed tops from the leaves. Transfer artichokes to the saucepan and sprinkle with salt; cover and steam over medium-high heat until tender, about 40 minutes. Using tongs, transfer artichokes to 2 plates. Serve with drawn butter or your favorite dipping sauce, if you like.

If you have any of your own recipes, please share.

To further level up your artichoke intake, why not snack on some delicious artichoke hearts or even supplement with artichoke extract? Below are our recommendations.

POSHI Artichoke Hearts Vegetable Snack

Stonemill Kitchens, Spinach, Artichoke & Parmesan Dip

Jarrow Formulas Artichoke 500 mg – Liver Support & Digestion Dietary Supplement

~Alancia M

The post SuperFood: A – Artichokes appeared first on Always Eat Good.