Bountiful Benefits of Beets

Beets are root vegetables with edible roots and greens. Beets are non-starchy vegetables, which mean they are made up of simple carbohydrates that digest easily. In general non-starchy vegetables have few carbohydrates than starchy vegetables (potatoes, corn, etc.) and more of their carbohydrates come from fiber. The beet bulb is a nutrient dense part of the vegetable that is high in: folate, fiber, potassium and magnesium as well as being a good source of vitamin C, B6, magnesium, and iron. Beet greens are rich in fiber, potassium, copper, calcium, iron, thiamine, riboflavin and vitamins A, C, K, E, and B6; they are also a good source of folate, niacin, zinc and phosphorous. Beets are obviously a nutrient powerhouse; however, if that isn’t reason enough to add them to your diet here are 5 other benefits of beets that are sure you convince you:

1. Natural Viagra – move over oysters, there’s a new aphrodisiac in town. One of the first known uses of beets was by the ancient Romans, who used them as a natural aphrodisiac, and it wasn’t a myth, beets have actually been found to contain high amounts of boron, which is directly related to the production of human sex hormones.
2. Hangover Cure – beets get their bright color from a pigment called beta cyanin, which may be the magic ingredient to get rid of a hangover. Beta cyanin increases the rate of liver detoxification, which helps your body excrete alcohol quicker than normal.
3. Mental Health Boost – beets contain betaine and tryptophan, substances that affect our brain. Betaine is a substance that is used in certain treatments of depression, and tryptophan relaxes the mind and creates a general happy feeling. So on a day that you’re down why not add beets to your diet?! It can’t hurt..
4. Cheap, cheap, cheap! – beets are one of the more inexpensive vegetables out there, and they are available year-round. A store-brand can of beets costs on average $0.60/can. They are a great, and inexpensive addition to any pantry!
5. High Source of Energy – beets are low in calories and high in sugar – up to 10% of the beet is sugar. But the sugar found in beets is released slower than sugar found in chocolate or other foods with added sugars, which gives a longer-lasting energy boost.

Ways to incorporate beets into your diet:
Breakfast: Sweet Beet Pancakes: http://www.ovenloveblog.com/sweet-beet-pancakes/
Lunch: Chickpea, Beet, Apple Panini: http://www.vegetariantimes.com/recipe/chickpea-beet-and-apple-panini/
Dinner: Beet Greens and Feta Pasta: http://www.chow.com/recipes/11402-beet-greens-and-feta-pasta
Snack: Beet and Butterbean Hummus: http://www.lovebeets.com/beet_recipes/detail.asp?ItemID=2087

Featured Recipe: Strawberry banana + beet smoothie
Ingredients: 1 cup frozen strawberries
1 medium sized banana
2-3 chopped beets
1 cup Greek yogurt
Handful of ice cubes (depends on how slushi-like or smooth you want your smoothie)

Directions: Combine ingredients in a blender, blend until smooth, and enjoy!

The Kale Kraze

 

Kale, referred to as the “queen of greens”, has become one of the most popular vegetables, with celebrities, nutritionists, and foodies alike singing its praises. People are putting the leafy green in smoothies, using it in salads, making chips out of it, and even using it to make juice. So what is the deal? Is kale a nutrient powerhouse, or is the vegetable just another health fad that will soon be replaced?
Kale really is one of the healthiest vegetables on the planet. It is a part of the same vegetable family as other superfoods such as: broccoli, cauliflower, collard greens, and brussels sprouts. It is packed with vitamins and minerals, while adding very few calories (33 to be exact) per cup. Here are some of the great benefits of adding kale to your diet:

1. Weight Loss – One cup of kale has only 33 calories, 5 grams of fiber, and 0 grams of fat. Kale helps with digestion and elimination, without adding many calories.
2. Iron Stores – Per calorie, kale provides the body with more iron than beef. Low iron stores may cause you to feel tired and dizzy, as well as decrease your ability to fight off infection.
3. Antioxidants – Kale is packed with antioxidant vitamins A, C, and K which have been shown to help reduce the risk of cancer.
4. Detox – Kale is filled with fiber and sulfur, both of which help the body detox and keep the liver healthy.
5. Lower Cholesterol – The fiber in kale helps lower blood cholesterol levels and reduce the risk of heart disease
6. Immune Function – Kale is full of sulforaphane which helps nourish the immune system.
7. Bone Health – Per calorie, kale has more calcium than milk, which helps maintain bone health and increase the metabolism.
8. Nutrient Dense – In addition to vitamins A, C, K, calcium, and iron, kale is high in folic acid, vitamin B6, manganese, folate, alpha-lipoic acid, potassium and magnesium!
Kale, like most fruits and vegetables, provides maximum nutrient benefit when eaten raw; however, raw kale has a very bitter taste that is not appealing to most people. Here are some ways to add more kale to your diet – while still enjoying your diet:

Stir-Fry with Kale

Kale Salad

Steamed Kale with Vegetables

Vegetarian Omelet with Kale

Vegetarian Soup with Kale

 

Featured Recipe: Kale Chips

Ingredients:
1 bag of Kale
2 tbsp Olive Oil
Salt

Instructions:
Preheat oven to 275 degrees F.
Place chopped up kale on a baking sheet (you can also buy a head of kale and chop it yourself), cover the kale with olive oil and season with ½ the amount of salt you plan to use.
I personally like to pour a little olive oil in my hands (after a thorough wash of course) then toss the kale with my hands – I think it makes the olive oil better distributed over the greens.
Bake until the kale is crisp, I usually need anywhere between 20-30 minutes depending on how much kale I am cooking. After cooking sprinkle the remaining salt on the kale and enjoy!

 

Ample Advantages of Avocados

 

Avocados, knick-named alligator pears because of their pear-like shape and bumpy skin, are considered one of the world’s healthiest foods & here are some reasons why…

Healthy Fats
Not all fats are bad, in fact some fats are good for your heart, your cholesterol, and your overall health. There are four main types of fats: monounsaturated, polyunsaturated, saturated, and trans fats. Monounsaturated and polyunsaturated fats are known as the “good fats” and are found in high concentrations in an avocado.

Lower Cholesterol
The healthy fats in avocados help bring down triglyceride blood levels and LDL (“bad cholesterol”), while elevating HDL (“good cholesterol”). Lowering LDL levels and raising your HDL levels helps maintain a healthy cholesterol level in the body.

Lower Blood Pressure
One avocado has almost twice as much potassium as a banana, and a diet high in potassium helps promote a lower blood pressure by balancing out the sodium in your diet.

Healthy Skin
Avocados are rich in antioxidants, which help fight many physical signs of aging. In particular the glutathione in an avocado boosts the immune system, which slows the aging process, and helps encourage a healthy nervous system. In addition to anti-aging properties, avocado oil is a common ingredient found in many skin care cosmetics because of the nourishing properties. Avocado oil has been proven to be beneficial against skin irritation and redness.

Cure Bad Breath
Avocados are one of the best natural breath fresheners. An avocado cleans the intestine which is the true cause of coated tongue and bad breath.

Nutrient Dense
Avocados are one of the most nutrient dense fruits – contributing nearly 20 vitamins, minerals and phytonutrients.

Fat Substitute in Cooking
Avocados can be used as a fat substitute in cooking, simply replace the oil, butter, or shortening with an equal amount of avocado to make a healthier dish!

Let’s Eat Some Avocados
Breakfast
– Vegetarian omelet with avocado
– Avocado toast
– Fruit + avocado smoothie

Lunch
– A.L.T. {Avocado, Lettuce, Tomato}
– Avocado + Caprese Salad
– Chickpea + Avocado + Feta Salad – topped with olive oil, salt and pepper

Dinner
– Vegetarian Tacos + Avocado
– Pasta + Avocado Sauce
– Black Bean + Avocado + Quinoa Salad

And obviously GUACAMOLE!!

Grocery Shopping Tip: Avocados rank among the lowest of all fruits and vegetables for pesticide use. Additionally, their thick skin protects the inner fruit from pesticide exposure – if choosing to buy organic or not an avocado is a naturally “clean” fruit that will not be affected if purchased non-organic.