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.

They can be used in hair masks, face masks, and of course they can be ingested.

From what I’ve gained from my reading, the real saying should be “A banana a day keeps the doctor away” because bananas have more have two times as many carbohydrates as an apple, five times as much Vitamin A and iron and three times as much phosphorus.

It should also be mentioned that bananas are rich in potassium and natural sugars.

Video Overview

Okay, so what makes bananas a superfood?

1. As a result of all their vitamins and minerals, bananas provide great amounts of natural energy.

Eating just two bananas will give you enough energy to work out for a full hour and a half. They are also better than drinking caffeine throughout the day because you get all the energy and none of the crash.

2. Bananas have a naturally occurring chemical in them called tryptophan which helps to increase your spirit and keep you in a good mood.

3. For all the women who experience abdominal pains during that time of the month, eating bananas instead of taking pills can also be a great help.

Bananas contain a level of vitamin B6 that helps to keep blood glucose levels normal and boost your mood.

4. Eating one banana with your daily meals (breakfast, lunch, and dinner) can increase brain power because of their potassium.

5. Bananas are great after a night of drinking.

A few bananas to ease the stomach, some plain yogurt, a bit of honey to regulate blood sugar, mix it up in a blender an voila! A pre-hangover remedy.

6. Bananas can be a pregnant woman’s knight in shining armor when it comes to morning sickness.

Their vitamins, minerals, and calming properties can fight morning sickness, replenish the blood glucose level, and keep a pregnant woman’s temperature normal.

7. You can rub the inside peel of a banana on mosquito bites to reduce itchiness and swelling.

8. Bananas can counteract the acids some foods leave in the stomach and thereby can soothe stomach ulcers.

They naturally leave a protective coat around the inner walls of the digestive system promoting good digestive health.

9. Because of the amounts of iron in bananas they can help those who are iron deficient aka anemic.

10. Bananas can get rid of warts. The trick is to wrap the banana peel so that the outside of it rubs against the wart.

Peachy Keen Banana Smoothie

• 2   whole Chiquita Bananas, (frozen or fresh), peeled and chopped
• 1   large Peach, peeled and sliced
• 1   (6-oz.) carton nonfat Greek vanilla yogurt
• 1   dash Nutmeg, optional

Mango Banana Smoothie

• 1/2 Banana
• 1/2 Mango
• 1/2 cup of plain Greek yogurt
• 1/2 cup of milk

And that’s it… that’s about all I have for you on bananas today.

If you are looking for banana treats, here are some of our absolute favorites!

Banana Mochi

Banana Keto Cereal

Banana Chips!

The post SuperFood: B – Bananas 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.

Video Overview

So here are some things asparagus can be used for that are a bit intriguing. Asparagus can be used…

1 – AS A DETOX

Asparagus contains 288 mg of potassium – which is known for reducing belly fat – and 3 g of fiber –  which cleanses the digestive system – per cup. It has almost no sodium so no bloating during PMS, no fat or cholesterol, and only 40 calories per cup.

2 – FOR ANTI-AGING PURPOSES

Besides potassium, asparagus is rich in vitamin A, folate, and glutathione – an amino acid compound with potent antioxidant properties; a must as an anti-aging deterrent since it protects cells from toxins such as free radicals.

3 – AS AN APHRODISIAC

Asperge is the French word for asparagus which also happens to be the slang term for penis. It is said to trigger the mind to have a physiological response  because of its shape making it a psycho-physiological aphrodisiac.

4 – AGAINST CANER

Asparagus is high in folate, now known to be an important protection against cancer.

5 – TO REDUCE PAIN AND INFLAMMATION

The folate in asparagus also helps reduce inflammation.

6 – TO PREVENT OSTEOPOROSIS AND OSTEOARTHRITIS

The vitamin K in asparagus has can help prevent osteoporosis and osteoarthritis. Vitamin K helps formation and repair of bones and is for the synthesis of osteocalcin. Osteocalcin is a protein in bone tissue on which calcium crystallizes.

7 – TO REDUCE HEART DISEASE RISKS

Once again, it’s the folate that has been shown to reduce the risk of heart disease.

8 – TO PREVENT BIRTH DEFECTS

As you can see, folates can do a lot for your health. Getting enough folate is even more important for women who either are, or plan to become pregnant. A folate deficiency has been linked to increased risks of Spina Bifida (a spinal cord birth defect) as well as Anencephaly (a neural tube defect). Folate also helps to regulate embryonic and fetal nerve cell formation and may aid in preventing premature births.

Okay, so when I was looking this up I got really curious about what folate actually is and where else I could find it.

Folate is naturally in leafy green vegetables, and citrus fruits. Folic acid, though said to be the same as folate, is actually the supplemental form. As usual, it’s best if you get your health benefits from its original source.

Here’s a recipe for you to try. Also, just as a tip, try to make sure your vegetables – when cooked – retain their crunch. If they are limp then most, if not all, of the nutrients have probably been cooked out of them.

Fettuccine Alfredo with Sun-Dried Tomatoes and Veggies

INGREDIENTS
8 ounces dried Fettuccine
1/2 cup dried tomatoes (not oil-packed), chopped
4 tablespoons butter
1 tablespoon olive oil
4 ounces fresh asparagus spears, trimmed
4 ounces fresh Brussels sprouts, trimmed and quartered
1 1/2 cups fresh broccoli florets
8 fresh mushrooms, sliced
2 tablespoons all-purpose flour
1 1/4 cups milk
1/2 cup finely shredded Parmesan cheese
1 1/4 cups milk
1/2 cup finely shredded Parmesan cheese
2 teaspoons finely shredded lemon peel

DIRECTIONS
1. Cook pasta according to package directions, adding dried tomatoes the last 2 minutes of cooking. Drain and return to saucepan; keep warm.
2. Meanwhile, in a large skillet heat 1 tablespoon of the butter and olive oil over medium heat. Add asparagus, Brussels sprouts, broccoli, and mushrooms. Cook over medium heat for 8 minutes or until vegetables are tender. Remove vegetables from skillet; set aside.
3. In same skillet melt remaining butter over medium heat. Stir in flour. Cook and stir 1 minute. Stir in milk. Cook and stir until thickened and bubbly. Stir in Parmesan cheese. Gently stir in pasta and vegetables. Stir in additional milk to reach desired consistency. Sprinkle with lemon peel and additional shredded Parmesan cheese. Makes 4 (1-1/2 cup) servings.

As usual, feel free to leave comments.

~Alancia M

Ramp up your asparagus intake with this delicious Asparagus snacks!

This Asparagus powder can also be added to smoothies, juices, and your everyday cooking!

The post SuperFood: A – Asparagus 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.

Compared to common fruits like apples, bananas, oranges, and pears, apricots get no play. (Don’t be ashamed though, I’m just as guilty of overlooking these fruits.)

The fact remains however, apricots are just as healthy and versatile as those fruits, if not more so.

Not only are they healthy, apricots are also very low in calories. There are only about 50 calories in three apricots. That’s right just THREE!

Like many fruits, there are a few different kinds of apricots. Usually though, you’ll only find one or two different kinds at your neighborhood market.

Fortunately, every apricot has the same health benefits so you would only have to make your choice based on taste not its benefit.

Here are some of the benefits I could find…

Video Overview

Cancer Prevention
Apricots have powerful antioxidants that aid in protecting the body from free radical activity and damage to cells and DNA.

Also, apricot seeds fight cancer due to their laetrile (aka B17) content.

High In Antioxidants

They are great sources of vitamins A and C, providing 20% of one’s daily value per serving.

Heart Health
Studies show that the beta carotene found in apricots play a positive role in cardiovascular health and heart disease prevention. They also help prevent oxidation to LDL (low-density lipoprotein) cholesterol and detoxify the blood.

High In Fiber
The high fiber content in apricots could be vital in colon health. It’s great for digestion, helps balance metabolism, and aids in maintaining a healthy body weight.

Eye Health
The vitamin A and carotenoids in apricots help strengthen the eyes.

Anemia
Apricots contain a good amount of iron and copper, both of which may help in the formation of hemoglobin.

Skin Health
Rubbing apricot oil on the skin may help calm the symptoms of ailments such as eczema and scabies.

Weight Loss
As I mentioned before, apricots are a low calorie, nutrient rich food source and because of that, they are great fruits to add to a weight loss plan.

I don’t know about you, but I plan to go out and buy some as soon as I can.

As usual, eating fruits and veggies as raw as possible is the best way to go so here are a few apricot smoothie recipes for you to try.

Apricot-Strawberry Smoothie
2-4 apricots
1 apple
½ cup strawberries
2 cups fresh baby spinach (or other leafy green)
1 whole carrot
1/2 – 1 cup water

Apricot-Ginger Smoothie
2-4 apricots
1 apple
1 small stalk celery
2 cups fresh baby spinach (or other leafy green)
1 tbs ginger (to taste)
1/2 cup water

Apricot-Peach Smoothie
2 apricots
1 peach
1 whole carrot (optional)
2 cups fresh baby spinach (or other leafy green)
1/2 cup water

Apricot-Banana Smoothie
2-4 apricots
1 whole banana
2 cups fresh baby spinach (or other leafy green)
1/2 cup water

Thanks for reading you guys! If you try any of these smoothies, have a recipe of your own, or would just like to say HI, feel free.

Below are some of our top picks for  Dried Appricots that are so yummy you gotta give them a try!

Herbalia Dried Apricots

Oh! Nuts Dried Turkish Apricots

Dried Apricot Fruit Snack by Fuel by Nature

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