Green beans are one of the most common vegetables that we see in the market and they are also easy to grow whatever the climate is. Their abundance is a blessing to humanity and the earth because like all other legumes, they are rich in nutritional value and they can fix the nitrogen from the air, therefore, improving the soil that they grow in.
Time to cultivate more knowledge about this vegetable by reading more about it below.
Green beans are abundant in chlorophyll. This green pigment can reverse the carcinogenic effects of heterocyclic amines which are produced by foods grilled at high temperatures.
This veggie can help you meet your daily folate need which is essential for regulating the homocysteine in your body. Homocysteine can prevents the blood from reaching your brain affecting the distribution of nutrients and the production of feel-good hormones.
Consuming green beans along with other food can help strengthen your bones. A cup of green beans contains 20% of the Vitamin K daily requirement, and 4% of Calcium needed every single day.
These goodies are also rich in Vitamin C which is an antioxidant that amplifies your immune system and is necessary for your body’s development, growth, and repair.
Split Green Bean and Pea Soup
- 1 yellow onion
- 1 cup green beans chopped
- 4 carrots
- 4 cloves garlic
- 2 tablespoons olive oil
- 1 pound of split peas
- 8 cups organic vegetable or chicken broth
- Kosher salt
- Fresh ground pepper
- Chop the onion and carrots. Mince the garlic.
- In a large soup pot or Dutch oven over medium-high heat, heat the olive oil. Add the onion, green beans, and carrots and sauté for 2 minutes. Add garlic and split peas and sauté for 1 minute.
- Add the broth. Bring to a boil, then simmer for 45 to 55 minutes, until the split peas fall apart and the soup becomes thickened. If you’d like, with a hand-held immersion blender, pulse a few times to yield a smoother yet still chunky texture.
- Stir in the kosher salt, and fresh ground pepper. Garnish with smoked paprika if desired.
Adapted from A Couple Cooks
When we think of summer vibes, tropical vacations, and beaches, one of the first fruits that pop up in our mind is the crowned queen herself, the pineapple!
Pineapple is more than just a refreshing snack or dessert. It is a great source of many nutrients such as Vitamin C and B, and minerals like manganese. This fruit is available all year round so whatever season you are in, you can always enjoy this vibrant juicy fruit.
Here are some health benefits of pineapple:
Charged with Vitamin C
A powerful antioxidant that amplifies the immune system, encourages healing and growth and is a vehicle for faster absorption of iron in our body.
Pineapple contains an enzyme called bromelain which can help reduce inflammation and supports the healing of wounds and burns. Moreover, this enzyme is linked to supporting digestion and minimizing the effects of diarrhea.
Average consumption of pineapple can help strengthen your bones and prevent osteoporosis. This is because, along with calcium and other trace minerals, this fruit is rich in manganese which improves mineral and bone density.
Feeling down lately? Get your natural energy booster from this manganese-rich fruit! Manganese is a cofactor in energy production, reproduction, and the regulation of brain activity.
- 1 Can Organic Pineapple Chunks 20 Ounces
- 1 Cup Almond or coconut Milk
- ½ Cup Pineapple Juice reserved from can
- 1 onion diced
- 2 Cloves Garlic minced
- 2 Tablespoons Olive Oil
- 2 Tablespoons Curry Powder
- 1 Tablespoon all-purpose flour or your favorite gluten-free flour
- 2 Teaspoons ground Cumin
- 1 Teaspoon Turmeric
- 1 Teaspoon Black Pepper
- 1 Teaspoon Paprika
- Salt to taste
- Heat olive oil in a pan over medium heat.
- Sauté the onion, garlic, and pineapple until the onions are translucent, about 3–5 minutes.
- Add spices to the pan and continue to cook and stir for a minute or two.
- Slowly add the milk and juice while stirring. Let the mixture simmer until it starts to thicken, about 10 minutes. Salt to taste.
- Serve over rice and enjoy!
Adapted from ohmyveggies
This fruit is a member of the mulberry family and it is a fruit of the ficus tree. Figs are delicate and their taste is described as syrupy liqueur sweet, with a chewy and soft texture and slightly crunchy.
Let’s climb into the ficus tree and discover what makes this fruit special and brilliant!
Figs are enriched with fibers & prebiotics which are the perfect combo for a healthy tummy! It can also aid in shedding weight due to its high soluble fiber content and it can make you feel full for a longer period.
Figs have also been shown to help kill parasites and are one of the main ingredients in Dr Z’s recommended parasite protocol. It can be found in the Zymex II product which she recommends for parasite detox and support.
Figs have been a symbol of fertility since ancient Greek times. They are rich in iron which plays a major role in the ovulation process in females.
Beneficial to your Heart
Fig contains fiber and potassium which can assist with decreasing fat from your body and pressure in your heart. This goodie is also fortified with antioxidants that protect your body from free radicals and reduce triglycerides and bad cholesterol.
With the presence of calcium and potassium, figs can help improve the density of your bones which can protect you from bone diseases such as osteoporosis.
Citrus & Fresh Fig Chia Seed Pudding
- 1 cup almond milk (organic and unsweetened)
- 1/4 cup organic chia seeds
- 3-4 fresh figs, stem removed and chopped
- 2-3 tbsp maple syrup
- 1 tsp tangelo zest (or other citrus)
- To garnish: 2 quartered fresh figs, 2 tbsp chopped walnuts, and additional maple syrup
- In a medium bowl, whisk together the almond milk, chia seeds, citrus zest, and maple syrup. Let the mixture sit at room temperature for 10 minutes or so. Add in the chopped figs and stir again.
- Cover the bowl with plastic wrap and refrigerate for at least 8 hours or overnight until it’s thick and pudding-like. When ready to serve, stir the pudding well and divide between two small bowls. Garnish each pudding with a quartered fig, a tablespoon of chopped walnuts, and a drizzle of maple syrup, to taste. Eat.
- The pudding can be refrigerated for up to 3 days.
Note: Feel free to substitute your citrus of choice – oranges, tangerines, and clementines would all work well.
Adapted from Veggies and Gin
One of the top foods that pop into mind when you think of healthy eating is probably broccoli! This cruciferous vegetable is good for all the right reasons. It is delicious, easy to incorporate with other dishes, and it contains powerful nutrients that are healthy for people of all ages.
Read on and learn about the health benefits of broccoli along with an appetizing recipe.
Broccoli can counter the negative effects of UV rays through its antioxidant compounds. It also contains lutein and zeaxanthin which protect the eyes from macular degeneration and cataracts.
Cruciferous veggies including broccoli are powerful foods that fend off inflammation and reduce the risk of developing chronic diseases. Existing inflammatory conditions are no exception from this benefit which includes type 2 diabetes, obesity, bowel disease, rheumatoid arthritis, and skin conditions.
Fiber For Life
Stronger guts, more glory! Broccoli is rich in fiber which fortifies the ability of your digestive system to smoothly digest and excrete waste. This can lead to a stronger immune system and a swifter response to inflammation.
Just like carrots, broccoli is rich in lutein which can help protect your eyes from macular degeneration and cataracts.
Vegan Broccoli Soup
- 2 tablespoons extra-virgin olive oil, more for drizzling
- 1 small yellow onion, diced
- ½ cup chopped celery
- ⅓ cup chopped carrots
- 1 lb. broccoli, stems diced, florets chopped
- 1 small yukon gold potato, diced (1 cup)
- 4 garlic cloves, minced
- 4 cups vegetable broth
- ½ cup raw cashews
- 1½ teaspoons apple cider vinegar
- 1/2 teaspoon Dijon mustard
- ¼ cup fresh dill
- 1 tablespoon fresh lemon juice
- 3/4 teaspoon sea salt
- freshly ground black pepper
- Preheat the oven to 350°F and line 2 small baking sheets with parchment paper.
- Heat the oil in a large pot or Dutch oven over medium heat. Add the onion, celery, carrots, broccoli stems, salt, and pepper and sauté until softened, about 10 minutes. Add the potatoes and garlic and stir, then add the broth and simmer for 20 minutes until the potatoes are soft. Let cool slightly.
- Set aside 1 cup of the broccoli florets to roast as a topping for the soup. Place the remaining florets in a steamer basket, and set over a pot with 1-inch of water. Bring the water to a simmer, cover, and let steam 5 minutes, until the broccoli is tender.
- Meanwhile, place the reserved broccoli florets on the baking sheet. Toss with a drizzle of olive oil and a pinch of salt and roast until the broccoli is tender and browned around the edges, 10 to 15 minutes.
- Transfer the soup to the blender and add the cashews, apple cider vinegar, and mustard, and blend until creamy. Work in batches, if necessary. Add the steamed broccoli florets, dill, and lemon juice, and pulse until the broccoli is incorporated but still chunky. The soup should be thick; if it’s too thick, add 1/2 cup water to thin to your desired consistency.
- Season to taste and serve the soup in bowls with the roasted broccoli.
Adapted from: Love and Lemons
Rosemary is a well-known culinary aromatic and its usage stretches far beyond the kitchen due to a myriad of health benefits. As the health industry continues to push its research on safer alternative medicine, rosemary is no exception as one of the best candidates in this matter. In fact, more companies are manufacturing this herb in different forms from essential oil to capsules.
Here are the health benefits of rosemary:
Sometimes, anti has a negative connotation but in this case, this is what makes this herb highly potent due to its antioxidant, anti-inflammatory, and anti-microbial abilities. The antioxidant and anti-inflammatory prowess of rosemary is largely ascribed to polyphenolic compounds like rosmarinic acid and carnosic acid which help protect your body from oxidative damage and inflammation.
Memory and Mood Enhancer
Drinking rosemary tea or inhaling the scent of this herb can boost your mood and reduce anxiety. Moreover, rosemary extract helps balance out the good bacteria in your guts and reduces inflammation in your hippocampus, a part of your brain that is linked to your memories, learning, and emotions.
Regulates Your Blood Sugar
An unhealthy level of blood sugar can affect numerous sections of your body such as the eyes, kidneys, heart, and nervous system. This is why it is imperative to monitor your blood sugar level.
Rosemary contains carnosic acid and rosmarinic acid which promotes the absorption of glucose into muscle cells, lowering blood sugar.
Festive Rosemary Beet Phyllo Bites
- 1 jar (16 ounces) whole beets, drained and chopped
- 1 tablespoon olive oil
- 2 teaspoons minced fresh rosemary
- 1 teaspoon grated orange zest
- 2 cups fresh arugula, torn
- 72 frozen miniature phyllo tart shells
- 3/4 cup crumbled feta cheese
- Pat beets dry with paper towels; place in a small bowl. Add the olive oil, rosemary and orange zest; toss to combine.
- Divide arugula among tart shells; top with beet mixture. Sprinkle with feta cheese.
If you’re gluten-free and want a great recipe to make your own GF phyllo dough check out this link.
Adapted from Taste of Home
Thanksgiving is right around the corner and do you ever wonder why turkey is the most served food during this special occasion? It actually traces back to the 19th century when the turkey become a favorite first because it was plentiful and second because hens and cows were more useful for their produce (eggs, milk) rather than their meat; and third, a single turkey can feed a whole family.
Beyond the bountiful history of this food is a flock of nutrients waiting to be discovered including a healthy turkey recipe!
Reinforces your Immune System
Turkey is rich in selenium, an antioxidant that promotes a healthy heart and thyroid.
Source of Protein
Aside from reinforcing your muscle growth, this abundance in protein also assists in regulating insulin levels and preventing fatigue.
Ever wonder why after a hefty bite of turkey makes you feel sleepy? That’s because this meat is rich in the amino acid L-tryptophan which promotes serotonin and melatonin. So if you are having a hard time sleeping, you might want to have a mouthful of turkey-enriched food beforehand.
Not recognized for vision like carrots or squash but turkey can help improve your eyesight and protect your eyes from cataracts due to the zinc and the B-vitamin Niacin.
Slow-Cooker Turkey Chili with Butternut Squash
- 1 pound lean ground turkey
- 1 (28 ounces) can no-salt-added organic crushed tomatoes
- 1 (14 ounces) can organic kidney beans, rinsed
- 1 large onion, diced
- 4 cups cubed butternut squash
- 1 cup water
- ¼ cup tomato paste
- 3 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 tablespoon finely chopped fresh garlic
- ½ teaspoon ground cinnamon
- ¾ teaspoon salt
- ¼ teaspoon cayenne
- ½ cup sliced scallions, for serving
- Hot sauce, for serving
- Coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add turkey and cook, breaking it up into chunks, until no longer pink, 5 to 6 minutes. Transfer to a 5- to 6-quart slow cooker.
- Add tomatoes, kidney beans, onion, squash, water, tomato paste, chili powder, cumin, garlic, cinnamon, salt and cayenne to the slow cooker; stir to combine. Cover and cook on High for 4 hours or Low for 8 hours.
- Remove lid and stir to combine. Serve hot, topped with scallions and hot sauce, if desired.
Adapted from eatingwell.com
This fish has lured people’s palate across the globe through its soft texture, delicate flavor, and versatility when served on a plate. Beyond its culinary wonders, let’s journey to discover the nutritional value of this amazing and healthy food.
Repairs damaged tissues
Salmon is abundant in protein, a significant nutrient in building muscles, cartilage, bones, blood, and skin. Protein also supports building and restoring damaged tissues when injured, maintains muscles, cartilage, bones, and promotes metabolic rate.
Amplifies Brain Health
In association with Vitamin A, Vitamin D, and Selenium, the high levels of DHA, salmon boosts brain function keeping your memory and concentration sharp.
Protection Against Joint Inflammation
Aside from its heart-friendly properties, Omega-3 Fatty Acids are known to alleviate joint inflammation. Salmon also contains a bioactive peptide called calcitonin which helps regulate, increase, and stabilize collagen synthesis in human osteoarthritic cartilage. So say goodbye to wrinkles with this yummy food.
Powered With Antioxidants
promotes healthy cardiovascular health, immune system, anti-inflammatory, and protection from neurodegenerative diseases.
Another antioxidant present in salmon is Vitamin A and it preserves the quality of your skin and protects your eyes from age-related macular degeneration (AMD) symptoms.
- ½ cup diced celery
- 2 Tablespoons chopped fresh parsley
- 1 Tablespoon lime juice
- 2 teaspoons mayonnaise
- 1 teaspoon Dijon mustard
- ⅛ teaspoon salt
- ⅛ teaspoon ground pepper
- 2 (5 ounce) cans salmon, drained, flaked, skin and bones removed
- 2 avocados
- Chopped chives for garnish
- Combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper in a medium bowl; mix well. Add salmon and mix well.
- Halve avocados lengthwise and remove pits. Scoop about 1 tablespoon flesh from each avocado half into a small bowl. Mash the scooped-out avocado flesh with a fork and stir into the salmon mixture.
- Fill each avocado half with about 1/4 cup of the salmon mixture, mounding it on top of the avocado halves. Garnish with chives, if desired.
This adorable and bright fruit is rich in flavor and nutritional value and its flavor range from sweet to sweet-tart depending on the varietal. The best way to consume fresh apricot is unpeeled because the skin is loaded with fiber and nutrients.
Check out the health benefits of apricot below and uncover a sumptuous guilt-free recipe that you’ll surely enjoy!
The combination of Vitamin C and A in apricot makes it a potent elixir for keeping your skin glowing and healthy! Apricot oil derived from apricot seeds is known to treat skin problems such as eczema and dermatitis, while the flesh can be used to soothe itching caused by sunburn or scabies.
Fortified with Fiber
Fiber is your go-to mineral for fierce and healthy digestion! A diet rich in fiber also helps protect you from heart disease, cancer, diabetes, and weight gain.
Enhance Bone Strength
Apricot is rich in calcium, manganese, phosphorus, copper, and iron. These minerals promote bone growth and prevent age-related bone conditions such as osteoporosis.
Apricot contains potassium which evenly distributes the fluids in your body, therefore, there is a healthy balance of electrolytes that amplifies your energy and keeps your blood pumping.
Apricot Bars (Paleo, Vegan)
- Begin by making your filling. Set aside dried apricots in a medium-sized bowl. Boil 3 cups water, and pour over dried apricots. Let sit for about 20 minutes. Now drain the water, and add apricots to your food processor or blender. Add in lemon juice and maple syrup. Pulse until mostly smooth, a few chunks are fine. You may need to add a bit of water to get the right consistency, but the filling should be thick.
- Now make the crust: Preheat your oven to 350 degrees. Line an 8×8 square pan with parchment paper and lightly grease. Combine all of the crust ingredients into a food processor and pulse until the mixture is crumbly. Take the mixture and carefully distribute it over the parchment paper, pressing down firmly and evenly. Place inside the oven and bake for 13 minutes, or until lightly golden brown. Remove from oven and let cool for 20 minutes. Leave the oven hot.
- While crust is cooling, make the crumb mixture. Combine all ingredients into your food processor and pulse for about 10 seconds, or until the mixture is crumbly.
- Once the crust is cooled, spread the apricot filling over the crust. Complete by topping with the crumb mixture. Now bake for 15-18 minutes, or until the top is golden brown.
- Remove from oven and cool completely. Once cooled, slice into squares.
Adapted from Wholesomelicious
A fruit that makes you feel blue? Well the kind of blue that amplifies your immunity, strengthens your brain function and shields you from cancer. It is the indomitable, mighty, yet delicate blueberry!
Blueberry is housed with powerful nutrients which is why is it is named as one of the top super foods. The best thing about this fruit is it is typically available year round and it is a great alternative for artificial or sugary sweets.
Hop in and together let us discover the health benefits of blueberry and make sure to stay tuned up until the last bits of this article to uncover a sweet tooth-satisfaction-guaranteed recipe!
Your body’s cells produce free radicals due to artificial foods and environmental stressors which can cause prostate cancer in men, arthritis, and heart disease. The reason why this fruit is classified as one of the most powerful food is because of its potent and high level of antioxidants which shields your body against the damages caused by free radicals.
PRESERVES AND ENHANCES BRAIN FUNCTION
Blueberry contains two nutrients that protect and upgrade your brain function! Phytochemicals can reverse age-related deficiencies such as short-term and long-term memory loss while flavonoids promotes blood flow to the brain and interacts with your signal pathway, thereby, improving memory and concentration.
REGULATES SUGAR LEVEL
A 150g serving of blueberry may contain up to 15g of sugar, but the anthocyanins in this fruit can improve insulin sensitivity which lowers the risk of metabolic syndrome and type 2 diabetes. Moreover, it can also reduce a spike in blood sugar by blocking certain digestive enzymes.
Regular exercising, healthy sleeping habits, a healthy diet, and a dose of blueberry snacks or smoothies can help empower your immune system. Our body contains a gene called cathelicidin antimicrobial peptide (or CAMP gene) which plays a significant role in our innate immunity and blueberry can increase the activity of that gene through the help of pterostilbene. Flavonoids abundantly existing in blueberry have anti-inflammatory properties.
Blueberry Date Smoothie Bowls
- Place all ingredients into a high-speed blender and blend until smooth. Top with chopped medjool dates, kiwi, blueberries, flaked coconut, and chia seeds.
Adapted from Fit Foodie Finds
Prunes are dried plums that are a close relative of peach and cherry. This dried fruit is most commonly from the European Plum variety. Just like raisins, it may take time for some people to adjust to its distinctive taste, but once you love it, you just can’t get enough of it!
Let us discover the health benefits of this fruit are and pick up a nutritious recipe at the end of this article!
Exercising is a great way to build muscles along with a nutrient that promotes muscle growth and development and that is where prunes’ prowess comes in. Boron is a mineral that can be found in prune and it helps support muscle growth, muscle coordination, and a sharp mind.
Prunes are a delicious and sweet treat that you can snack on during the day or in between your work to energize your body. But what makes this fruit special is it can sustain your appetite and energy without spiking your sugar levels due to the union blend of fiber, sorbitol, and fructose. This is a great alternative for an energy drink!
Prunes are rich in iron which can help prevent or treat anemia. If you are going for a vegetarian source for iron, then go for prunes!
Prunes are a good snack for pre-bedtime because it contains magnesium which improves sleep by activating mechanism in your nervous system that calm you down.
Prune Bars – Gluten Free
- 8 ounces Prunes
- 1 1/2 cups organic apple or white grape juice
- 1 teaspoon lemon juice
- 1 1/4 cups gluten free flour
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- 6 tablespoons organic butter, softened
- 1/3 cup coconut sugar
- 1 tablespoon coconut or avocado oil
- 1 1/2 teaspoons vanilla extract
- 1–2 tablespoons water
- Make the Prune filling: Place the prunes, juice, and lemon juice in a medium saucepan over medium heat. Let simmer for 25-30 minutes, stirring occasionally, until the prunes are very soft and there is little liquid left (about 2-3 tablespoons.) Let cool slightly.
- Place the prunes and remaining liquid in a food processor and puree until the mixture is thick and jammy. Set aside.
- Preheat the oven to 350 degrees. Line an 8-inch square baking pan with parchment paper, then lightly spray with cooking spray to grease. Set aside.
- Make the crust: Whisk together the flour, baking powder, and salt together in a medium bowl. In a large bowl, beat together the sugar and butter until fluffy. Add in the oil, vanilla, and water and beat again.
- Slowly stir in the flour mixture and beat until the flour is just incorporated. Reserve ~3/4 cup of the dough, wrap in plastic, and place in the fridge until ready to use.
- Take the other remaining dough and press it into the prepared pan in an even layer. Place in the oven and bake for 20 minutes until golden brown.
- Remove the crust from the oven and spread the prune mixture over the crust. For the remaining crust- up to you! You can dollop the remaining dough onto the prune coating or, you can roll the remaining dough into a square, then place it onto the prune mixture.
- Place the bars back into the oven and bake until the crust is golden brown, another 25 minutes. Let the prune bars cool in the pan, then remove and place in on a wire cooling rack or the fridge to cool completely for about 1 hour.
- Cut into squares and serve! Store leftovers in an airtight container and keep them in the fridge.
Adapted from Delish Knowledge