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Health Benefits of Chickpeas

These tiny, yet powerful legumes are packed with vitamins, minerals, fiber, and protein that will surely invigorate your body’s overall function and resistance against infections! Torn between garbanzos and chickpeas? No need to pit them with each other because both are healthy; it’s just a matter of which flavor, color, and texture fit your palate or dish.

Let’s explore the health benefits of chickpeas!

Controls Blood Sugar Levels

Chickpeas are regarded as a healthy alternative to wheat or other high-gluten grains. Chickpeas have a high fiber content and can help you keep blood sugar and insulin levels steady after meals. Consuming chickpeas in place of wheat can also lead to lower postprandial (after meal) blood glucose (sugar) levels

Improve Heart Health

Chickpeas are an excellent source of potassium, fiber, and vitamins C and B6. They help lower the total cholesterol in the blood, reducing heart disease risk. Fiber also assists in plaque removal from arteries, improving heart health. This benefits the whole body.

Source of Protein

Chickpeas are a great source of protein as 1 cup of chickpeas contains 15 grams of protein.

Reduces fine lines

Chickpeas are an excellent source of manganese and a good source of B vitamins, which can help your skin in various ways, especially in reducing the appearance of fine lines and wrinkles.

You can use chickpeas as a face mask by simply mixing chickpea paste with turmeric. Leave it on your face for 15 minutes and rinse with cold water afterward. This can help brighten your face and helps reduce age spots.

Forged with Fiber

You can generate 6 grams of your 24% daily fiber needs in half a can of chickpeas and that already includes both soluble and insoluble fiber! Soluble fiber promotes good gut bacteria while the insoluble create soft stool which prevents constipation.

Homemade Falafel

Ingredients: 

  • Dried chickpeas
  • Yellow onion (or red onion)
  • Chickpea flour or other gluten-free flour
  • Fresh parsley
  • Cinnamon
  • Cloves
  • Cumin
  • Cilantro
  • Turmeric
  • Cardamom

Directions:

  1. Put the chickpeas to soak for a minimum of 8 hours. I prefer to soak them overnight. Make sure it has enough water and is sitting on a large bowl. They will grow to double or even triple their size.
  2. Blend the soaked chickpeas on low speed with the rest of the ingredients, except for the oil, on a food processor, little by little. You may have to stop the processor and mix the ingredients 2 or 3 times. Don’t overmix it! The mix should be crumbly; that’s why we don’t use pre-cooked chickpeas.
  3. Make balls with the falafel mixture. They should be about 2-3 cm in diameter and placed on a tray. If you find it hard to compress them in your hand, add some extra chickpea flour. Don’t worry; they will tighten up after placing them in the refrigerator.
  4. Let them rest in the refrigerator for a minimum of 1 hour, ideally 2 hours.
  5. Put the oil on high heat, preferably on a flat pan, and optionally add a roughly smashed garlic clove to infuse it.
  6. Set a bowl with paper towels to place the fried falafel balls.
  7. Test the heat. As the oil starts smoking, throw a pinch of the falafel mix, it should emerge immediately and brown in two seconds.
  8. Add falafel balls in batches of 6 (depending on how large your pan is). Just ensure you have about 2 cm between each other. Remember, don’t overcrowd the pan. It should take about 1-2 minutes per side.

This one is the kind of recipe that is very filling, everyone can repeat as much as they want, and surely you will end up with more for later in the week since it can last for as long as four days in the fridge.

Adapted from Our Plant-Based World

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Health Benefits of Onion

Onion is a main household food staple that can enhance practically any savory dish. In the culinary world, it is considered both a spice and a vegetable, but botanically, it is a fruit. Whatever you may want to call it, one thing for sure is that the onion holds a special place in our hearts and for our overall health.

Let’s dive in and uncover the health benefits of onion.

Stabilizes blood sugar levels

Offer a healthy food infused with onions at your family gathering because this spice is known to regulate blood sugar because of its flavonoids.

Happy tummy

The sweetness and umami flavor of onion is truly a treat but the biggest takeaway is its ability to improve your digestion, therefore, strengthening your immune system and minimizing inflammation.

Nutrient overload

Onion is dense with nutrients that can improve your overall health. It is rich in potassium which increases your energy levels and metabolism, manganese promotes the creation of connective tissues, and bones.

Antibacterial properties

Be happy with the tears that onion brings because that strong smell is the compound called allicin which eliminates bacteria and toxins in our bodies.

French Onion Soup

Ingredients

  • 5 tablespoons unsalted butter, divided
  • 1 tablespoon vegetable oil
  • 3 pounds Vidalia onions (about 4 medium), halved lengthwise, peeled, and thinly sliced
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon granulated sugar
  • 1 1/2 cups dry white wine
  • 6 cups homemade beef broth or store-bought beef broth
  • 10 sprigs thyme
  • 2 bay leaves
  • 1 baguette or gluten free baguette
  • 1 garlic clove, cut in half lengthwise
  • 2 teaspoons sherry, preferably Fino or Manzanilla
  • 4 ounces Gruyere cheese, grated (about 1 cup)

Special Equipment

  • Kitchen twine, six 8-ounce or four 16-ounce oven-safe ramekins or bowls (optional)

Direction

  1. In a large Dutch oven or other large pot, melt 3 tablespoons of butter over medium heat. Add the oil and onions; cook onions until softened, stirring occasionally, about 15 minutes. Add the salt, pepper, and sugar; continue to cook, stirring occasionally, until onions are deep golden brown and caramelized, and reduce heat slightly if onions seem to be browning too quickly, 35 to 45 minutes more.
  2. Add wine and raise the heat to high. Cook until almost all liquid has evaporated, 8 to 10 minutes.
  3. Tie thyme and bay leaves into a bundle with twine. Add broth and herb bundle to the pot with onions. Bring to a boil, reduce to a simmer, and cook, uncovered, until broth is thickened and flavorful, 20 to 30 minutes. Remove from heat and whisk in the remaining 2 tablespoons of butter. Taste and adjust seasoning.
  4. Heat the broiler. Cut two 1/2-inch baguette slices for every serving of soup. Place baguette slices on a rimmed baking sheet and toast in the oven until crisp and dry but not browned, about 1 minute per side. Rub one side of each toast with the garlic clove and set aside.
  5. Place ramekins or oven-safe bowls on a rimmed baking sheet, add 1/2 teaspoon of sherry to the bottom of each, and ladle soup on top. Top each serving of soup with two garlic-rubbed toasts. Divide cheese among the servings, covering the bread and some of the soup. Carefully transfer the baking sheet to the oven and broil until the cheese is melted and bubbling, 4 to 8 minutes. (Alternatively, if using regular soup bowls: Top each garlic-rubbed toast with some cheese and return to broiler to melt, about 2 minutes more. Divide sherry and soup among bowls, sprinkle with remaining cheese, and top each serving with two cheese toasts).

Adapted from epicurious

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Health Benefits of Cayenne Pepper

These long, vibrant, thin peppers have mid-level spiciness with an earthy and smoky flavor. If you are brave enough to kick start your palate with a breeze of spice, then you are in for a ride that is loaded with nutrients that can help improve the condition of your blood.

Let’s discover the secrets of this spice by reading more about it below.

Improves Metabolism

Cayenne contains an active ingredient called capsaicin that stimulates the body’s metabolic activity by increasing the blood flow and heat in our body, which is called thermogenesis. The average increased rate of metabolism is about 20% and the effect can last for several hours after consumption.

Lowers Blood Pressure

This pepper is low in sodium and along with its vasodilation properties, this food can help lower your blood pressure. Also, regular consumption of cayenne can lower your risk of getting cardiovascular disease and stroke.

Circulatory Stimulant

Cayenne pepper facilitates blood circulation by dilating your blood, therefore, regulating the flow.

If you are taking medication for high blood pressure, always consult your medical specialist first.

Relief for Pain

The active ingredient capsaicin can diminish the substance p which is a neurotransmitter that sends pain signals. This works for both short-term and chronic pain.

This pain-killing effect is also linked to relieving joint pain along with the anti-inflammatory power of capsaicin.

Homemade Cayenne Pepper Sauce Recipe

Ingredients

  • 10 ounces cayenne chili peppers
  • 5-6 cloves garlic
  • 1/2 cup white wine vinegar (or more, as desired – use 1 cup for a thinner sauce)
  • 1 teaspoon salt + more to taste

Direction

  1. Chop up the cayenne peppers along with garlic cloves and add them to a pot with the vinegar and 1 teaspoon salt.
  2. Bring the mix to a boil, then reduce the heat to low and simmer everything for 20 minutes.
  3. Cool the mixture slightly, then transfer it to a food processor or blender. Process it until the sauce is nice and smooth. Adjust to taste with more salt if desired.
  4. Strain the sauce through a fine sieve if you’d like a smoother sauce, or pour it into bottles as-is for a thicker sauce.

Adapted from Chilipeppermadness

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Health Benefits Broccoli

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.

Powerful Antioxidants

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.

Fights Inflammation

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. 

Pro eyesight

Just like carrots, broccoli is rich in lutein which can help protect your eyes from macular degeneration and cataracts.

Vegan Broccoli Soup

Ingredients:

  • 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

Instructions

  1. Preheat the oven to 350°F and line 2 small baking sheets with parchment paper.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Season to taste and serve the soup in bowls with the roasted broccoli.

Adapted from: Love and Lemons

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Health Benefits of Papaya

This fruit was once deemed exotic, but now, you can experience the heavenly sweetness and buttery texture of papaya in both markets and restaurants! Moreover, this tropical fruit is filled with nutrients that can help improve your body’s daily performance. 


Let us unveil the health secrets of papaya along with a delicious recipe that you can prepare as a side dish or as a snack.

Powerful Antioxidants

This fruit is a fortress of nutrients but one stands out among them and that is the antioxidant beta-carotene which can reduce the risk of cancer and plays a vital role in shielding men against prostate cancer.

Improves Digestion

Papaya contains 2 key ingredients that normalize the flow of digestion which are fiber and papain. 

Fun Fact: Papain is also used as a meat tenderizer and it works by tearing down proteins through a process called hydrolysis

Supports Skin and Healing

Aside from consuming this fruit fresh, mashed papaya applied to a wound or burned skin can help improve the condition of the affected area through the power of proteolytic enzymes, chymopapain, and papain. Ointments containing papain enzyme are also now manufactured to treat bedsores.

Anti-Arthritis

People who are suffering or may want to protect themselves from arthritis might want to start incorporating papaya into their diet as it is a good source of Calcium which helps strengthen your bones and Vitamin C which keeps any inflammation at bay. 

Spicy Ripe Papaya Salad (Vegan, Gluten-Free)

Ingredients

  • 1 large ripe papaya, diced to 1 inch cubes
  • 1/2 cup chopped mint
  • 1/2 cup chopped cilantro
  • 1 red pepper, diced 1/2 inch
  • 1/2 red onion, slivered
  • 2 cloves garlic, minced
  • 1/3 cup fresh lemon juice
  • 1 tbsp minced hot pepper, optional
  • 1 tsp brown sugar, maple syrup or sweetener of your choice.
  • 1 tbsp minced fresh ginger root.

Instruction

  1. Place all the ingredients in a big bowl and give a good tossing. Allow the spicy ripe papaya salad to sit for ten minutes for flavors to meld. 

Adapted from Sunny Side Hanne

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Quench the Fires of Gut Inflammation

Decrease gut inflammation naturally

Currently, it is estimated that 60 to 70 million Americans are affected by all digestive diseases combined.1 Nearly a decade ago digestive disorders accounted for approximately 13.5 million hospitalizations, and 236,000 deaths annually.2    

Inflammatory diseases of the digestive system include both Crohn’s disease and ulcerative colitis. The prevalence of Crohn’s disease is approximately 360,000 Americans with 141,000 hospitalizations, 1.8 million prescriptions and a mortality rate of 622 deaths annually. The prevalence of ulcerative colitis is approximately 620,000 Americans with 82,000 hospitalizations, 2.1 million prescriptions and a mortality rate of 311 deaths annually.3

It is estimated that the prevalence of all digestive disorders is on the rise, and although a patient may have not be specifically diagnosed with either ulcerative colitis or Crohn’s disease, inflammation can be playing a key factor in his/her overall digestive health.4

Currently there is not one recognized cause of inflammatory bowel disease, but rather a number of combined factors that increase the risk of developing either Crohn’s disease or ulcerative colitis. A number of possible environmental risk factors for the development of inflammatory bowel disease have been investigated, including smoking, appendectomy, psychological stress, and the use of non-steroidal anti-inflammatory drugs, anti-biotics, and oral contraceptives.4 Dietary risk factors include high intakes of total fat, omega-6 fatty acids, refined sugars and meat, while high vegetable and fruit intake decreased the risk for inflammatory bowel disease. One study even looked at a link between increased consumption of saccharin and sucralose in the increased development of inflammatory bowel disease in people due to artificial sweeteners ability to inhibit non-pathogenic gastrointestinal bacteria.5

The best natural approach to gastrointestinal inflammation is to control the inflammation in the digestive system! The traditional approach achieves decreased inflammation through medications, but there are many foods and additional therapies that can be utilized to provide this approach from a natural perspective that will go hand in hand with traditional treatments. The following is the list of approaches to consider:

  • Remove all inflammatory foods from the diet – sugar, wheat, corn, cow dairy, night shade vegetables, alcohol, caffeine
  • Remove all chemical additives from your diet – high fructose corn syrup, trans fats, artificial sweeteners, artificial colors/dyes, mono sodium glutamate
  • Avoid all processed and refined foods
  • Increase consumption of anti-inflammatory foods – salmon, walnuts, olive oil, avocados, dark green vegetables (if the patient can tolerate those foods)
  • Drink plenty of water each day to facilitate the bowel’s ability to detoxify substances – at least 8 8oz glasses per day
  • Find an outlet to keep your stress levels in check as increased stress can exacerbate symptoms – exercise, yoga, meditation, watching a comedy movie, reading a good book, soaking in a hot bath
  • Smoking – Smoking increases the risk of developing Crohn’s disease and can exacerbate symptoms, so it is best to quit the habit
  • Reset your digestive tract with a whole food focused detox program. My online 28 Day Autoimmune Reset Detox Program is designed not only for autoimmune challenges but also all inflammatory conditions.

A variety of foods and herbs exist in nature that provide anti-inflammatory effects on the digestive system and human body. In recommending supplements, I prefer to use supplements made from whole food ingredients to ensure that you receive all of the nutrition that would be available from eating the foods that are in the product as opposed to receiving a high dose of just one nutrient. The following remedies are ones that can easily be utilized.

  • Green tea – Green tea is made from the leaves of Camellia sinensis that have undergone minimal oxidation during processing. Green tea originated in China over 4000 years ago, but is currently consumed around the globe. Green tea has been shown to moderately enhance the growth of some bifidobacteria and selectively inhibit the growth of Staphylococcus aureus, Vibrio cholerae, Campylobacter jejuni and Helicobacter pylori.6 Experimental in vivo studies have indicated that tea catechins improve intestinal flora and reduce intestinal inflammation. The preferable method of consumption is 3-4 cups of green tea daily or a green tea supplement can be used.
  • Fish oil – Marine and some plant oils, namely flaxseed oil, fall into the category of omega-3 fatty acids, which are considered essential and need to be consumed in the diet. Some recent research has found that replacing omega-6 fatty acids with omega-3 fatty acids in the diet, reduced inflammatory markers and help support immune modulation in patients with both Crohn’s disease and ulcerative colitis.9 A daily fish oil supplement can be taken or you can consume cold water fish such as such as salmon, herring, mackerel, anchovies, tuna, and sardines two to three times per week.
  • Probiotics -Probiotics are live non-pathogenic microorganisms administered to improve microbial balance in the gastrointestinal tract. They consist of Saccharomyces boulardii yeast or lactic acid bacteria, such as Lactobacillus and Bifidobacterium spp. Probiotics confer their beneficial effects through various mechanisms, including reduced intestinal pH, decreased colonization and invasion by pathogenic organisms, decreased inflammatory markers, and modification of the host immune response. Some research has shown probiotics effectiveness for increased remission rates and decreased disease symptoms in both Crohn’s disease and ulcerative colitis.7 Foods that contain naturally occurring probiotics include fermented vegetables, kimchi, komboucha, soy sauce, miso, sauerkraut, and kefir. Take a daily broad spectrum probiotic and eat increased amounts of the fermented foods with naturally occurring non-pathogenic bacteria.
  • Turmeric – Turmeric is a rhizomatous herbaceous perennial plant of the ginger family that has been used for a variety of health ailments in India and China since 700 A.D. The key constituent in turmeric that provides its anti-inflammatory effect is curcurmin. Since turmeric is more bioavailable in the digestive tract, it has been proposed that it is most useful for restoring function in bowel disorders.8 Turmeric can be added to vegetables, homemade salad dressings, or brown rice dishes. However, in order to achieve a therapeutic dose, turmeric supplementation may be prudent.  

Because there is a good opportunity to help alleviate symptoms by small changes in the diet, it is imperative to learn which foods to consume in greater quantities, and which foods should be eliminated completely. Hippocrates once said, “all disease begins in the gut.” Whenever a person’s body chemistry is altered, it can never fully function. Elimination of dietary issues, nutritional whole food supplementation and simple dietary modifications are integral in order to decrease gut inflammation and achieve digestive health.

Author:

Dr. Stephanie Zgraggen, DC, MS, CNS, CCN is a licensed chiropractor, certified clinical nutritionist, and owner of Lime and Lotus, LLC in Charleston, South Carolina.  She utilizes saliva testing, herbs, and whole food supplements to correct female hormones imbalances and balance digestive health in her patients. 

Download her free guide: Dr. Stephanie’s Naughty List – The Top Five Foods that Wreck Your Hormone Health here


References:

  1. National Institutes of Health, U.S. Department of Health and Human Services. Opportunities and Challenges in Digestive Diseases Research: Recommendations of the National Commission on Digestive Diseases. Bethesda, MD: National Institutes of Health; 2009. NIH Publication 08–6514.
  2. Everhart JE, ed. The Burden of Digestive Diseases in the United States. Bethesda, MD: National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Dept of Health and Human Services; 2008. NIH Publication 09–6433.
  3. Molodecky NA, et al. Increasing incidence and prevalence of the inflammatory bowel diseases with time, based on systematic review. Gastroenterology. 2012 Jan;142(1):46-54.
  4. Cabré, E., Domènech, E. Impact of environmental and dietary factors on the course of inflammatory bowel disease. World J Gastroenterol. 2012 August 7; 18(29): 3814–3822.
  5. Qin, X. Etiology of inflammatory bowel disease: A unified hypothesis. World J Gastroenterol 2012 April 21; 18(15): 1708-1722.
  6. Stoicov, C., Saffari, R., Houghton, J. Green tea inhibits Helicobacter growth in vivo and in vitro. Int J Antimicrob Agents. 2009 May; 33(5): 473–478.
  7. Rajendran, N., Kumar, D. Role of diet in the management of inflammatory bowel disease. World J Gastroenterol. 2010 March 28; 16(12): 1442–1448.
  8. Rajasekaran, S. Therapeutic potential of curcumin in gastrointestinal diseases. World J Gastrointest Pathophysiol. 2011 February 15; 2(1): 1–14.