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Health Benefits of Fig

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!

Healthy Digestion

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.

Anti-Parasitic

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.

Fertility Fruit

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.

Strong Bones

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

Ingredients:

  • 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

Directions:

  1. 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.
  2. 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.
  3. 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

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Health Benefits of Turkey

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.

Sleep inducing

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. 

Improves Vision

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

Ingredients

  • 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

Directions

  1. 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.
  2. 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.
  3. Remove lid and stir to combine. Serve hot, topped with scallions and hot sauce, if desired.

Adapted from eatingwell.com

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Health Benefits of Beets

What lies beyond the fertile ground is a purple root vegetable filled with valuable nutrition and detoxifying properties that every single person on this planet can surely love!

It’s time to uproot the secrets of beet and uncover a special recipe inside this article.

Anti-Cancer Pigment

Beets or Beetroot is rich in a purple-crimson pigment called betacyanin. This agent is a powerful asset of the plant as it can suppress the development of cancer including bladder cancer. 

Anti-inflammatory

The betacyanin in beets remains one of the mightiest antioxidants in a vegetable due to its high anti-inflammatory and antioxidant properties which protects cells from damage that can cause heart disease and cancer.

Energy Support

Looking for a shot of energy boost? Well, beat it because beetroot is the answer! The nitrate in beetroot helps deliver more oxygen to the muscles, therefore, it will help the muscles to recover faster. 

Digestive Support

Beets are a wellspring of glutamine, an amino acid that is crucial in maintaining and keeping our digestive system healthy. It is also abundant in fiber which keeps the bowel movement smooth and supports the beneficial bacteria that surrounds the gut.

Don’t like to eat beets?  If you’d like to get the benefits of beets without the taste, my favorite go-to beet supplement is Betafood by Standard Process – I use this to help support the liver and as a part of my protocols for my athletes to assist with endurance!

Mushroom and Root Vegetable Stew [Vegan, Gluten-Free]

Ingredients:

  • 1 chopped onion
  • 4 Chioggia beets
  • 4 yellow beets
  • 4 red beets
  • 2 carrots, cut into pieces
  • 5 Jerusalem artichokes
  • 1 tablespoon tomato paste
  • 2 bay leaves
  • 1 cup of red wine (vegan)
  • 6 cups of vegetable stock
  • A pinch of salt
  • 15 mushrooms of your choice
  • Parsley, for garnish

Directions:

  1. Start by finely chopping the onion and fry over medium heat in a heavy saucepan.
  2. Peel and cut the beets, carrots, and artichoke. When the onions are lightly browned add the beets, carrots, and artichoke and fry for a few minutes. Add the tomato purée and stir, then pour over the wine and broth. Let simmer for 40 minutes.
  3. Wash and cut the mushrooms into fine pieces. Fry in a frying pan, without oil first, and then when the mushroom water cooks out (takes a few minutes), pour in a little vegetable oil and fry so that they get a nice golden color.
  4. Taste the stew and add salt and pepper, if needed. Garnish with parsley and fried mushrooms.

Adapted from One Green Planet

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Health Benefits of Yam

Mostly mistaken as sweet potato, yam is running on a league of its own. Yam’s distinct characteristics include a cylindrical shape, bark-like skin texture, and its color varies from pink to purple to white or even yellow. It has over 600+ varieties and most of them are still grown in Africa where it originated. 

Let us unearth the health treasures that this tuber has to offer!

Cancer fighter & anti-inflammatory

Yams contain an impressive amount of cancer-fighting properties, namely the antioxidants, in addition to their vitamins and minerals. These antioxidants also provide anti-inflammatory properties which fortify the ability to reduce colon cancer, ulcers, and irritable bowel syndrome. 

Rich in iron and heart-friendly minerals

Yams keep your heart healthy by flushing out the excess sodium, therefore, reducing your risk of getting long-term diseases such as stroke, hypertension, and heart attack. Other minerals that support your heart are manganese and potassium which improve the condition of your blood vessels.

High iron and mineral contents make yams your companion in protecting you against anemia. The trace minerals can also improve your blood flow. 

Sharp eyesight

One of the many functions of Vitamin C is it safeguards your ocular (eye) health that further prevents the risk of macular degeneration.

Strong hair and nails

Yams are known to promote collagen production which keeps your skin firm and elastic; and your hair strong. Antioxidants along with Vitamin C, protect your body from free radicals preventing your skin from premature aging. 

Healthy Candied Yams

Ingredients

  • 1 yam cubed
  • 1/4 cup organic orange juice
  • 2 T maple syrup
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg

Instructions

  1. Preheat oven to 400. 
  2. Slice the yam into 1-inch cubes.
  3. Throw them in a pot of boiling water for about 5-7 minutes until they are slightly underdone.
  4. Transfer then yams to a greased baking pan. (For this recipe I used an 8X8 glass dish) 
  5. In a measuring cup, mix the orange juice, 1T maple syrup, cinnamon, and nutmeg. 
  6. Pour the mixture over the yams. 
  7. Bake in the oven for about 25 minutes. 
  8. For the last 2 minutes of cooking, pull the dish out and brush with the last T of maple syrup. Enjoy!

Adapted from My Whole Food Life

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Health Benefits of Salmon

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.

Salmon-Stuffed Avocados

Ingredients:

Marinade:

  • 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

Direction:

  1. Combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper in a medium bowl; mix well. Add salmon and mix well.
  2. 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.
  3. 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.
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Health Benefits of Prunes

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!

Builds Muscle

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.

Energy Food

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!

Anti-Anemia

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!

Better Sleep

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

Ingredients

Prune Filling:

  • 8 ounces Prunes
  • 1 1/2 cups organic apple or white grape juice
  • 1 teaspoon lemon juice

Bar Crust:

  • 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

Instructions

  1. 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.
  2. Place the prunes and remaining liquid in a food processor and puree until the mixture is thick and jammy. Set aside.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. Cut into squares and serve! Store leftovers in an airtight container and keep them in the fridge.

Adapted from Delish Knowledge

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Health Benefits of Kale

This cruciferous vegetable is certainly one of the healthiest and nutritious plant foods that Mother Nature has offered. It is widely adored by the masses due to its powerhouse nutritional content and the continuous demands for this food have expanded its form of consumption from salads, to power juices, to dried chips. 

Let’s munch and crunch the factors one by one on what makes this vegetable extra special!

Fortified with Antioxidants

Kale is equipped with antioxidants that are potent in relieving inflammation and countering oxidative stress caused by free radicals. Antioxidants also help protect your DNA from damage and can slow down cancer growth and spread. 

Strengthens Bones

Kale is rich in Vitamin K which plays a significant part in bone formation, therefore, reducing the risk of osteoporosis and fractures.

Strong Heart

Kale contains bile acid sequestrants which can lower cholesterol levels, therefore, reducing the risk of heart disease.

Healthy Skin & Hair

Kale is rich in Vitamin C which is necessary for collagen production and Vitamin A, a compound retinoid that increases collagen production reducing fine lines and improves the color of the skin.


As always the best way to consume this food is by eating it in your diet.  However, if you want a way to consistently add it to your daily protocol via supplement my favorite recommendation is Cruciferous Complete by Standard Process.

Kale Guacamole

INGREDIENTS:

  • 3 to 4 big leaves of curly green kale (the Tuscan/lacinato variety also works well)
  • 4 medium ripe avocados, halved and pitted
  • 3 to 4 tablespoons lime juice (about 1 ½ medium limes), divided, to taste
  • ¾ teaspoon kosher salt, to taste
  • ⅓ cup roughly chopped red onion
  • ¼ cup roughly chopped fresh cilantro, lightly packed
  • 1 small jalapeño, seeds and membranes removed, roughly chopped

NSTRUCTIONS:

  1. To prepare the kale, first remove the tough ribs with a chef’s knife and discard them. Chop the kale into small, bite-sized pieces. Sprinkle it lightly with salt, followed by a squeeze of lime juice (about 1 teaspoon). Massage the kale by scrunching it up in your hands, repeating until the kale is darker green and fragrant (this step softens the kale and makes it less bitter). You’ll need 1 cup (packed) kale for the guacamole, so measure it out and set it aside.
  2. Next, use a spoon to scoop the flesh of the avocados into the bowl of a food processor, discarding any bruised, browned areas. Add 3 tablespoons of lime juice and salt. Blend until the mixture is fairly smooth, pausing to scrape down the sides as necessary.
  3. Add the massaged kale, onion, cilantro, and jalapeño. Blend until the mixture is mostly smooth, with only tiny bits of kale and onion remaining (or completely smooth if you prefer). Taste, and add additional salt and/or lime juice, if necessary, and blend again (I usually add up to ½ teaspoon more salt and another tablespoon of lime juice). Serve immediately.

Adapted from Cookie and Kate

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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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Health Benefits of Dark Chocolate

The first things that usually pop up in our minds when we think of chocolate are sugar, dessert, and carbs. Despite its negative reputation, a lot of research has shown that chocolate, specifically the dark version, is rich in antioxidants and other nutrients that can help amplify your health.

Sharper Mind

Dark chocolate is rich in flavanols which improves the blood flow in the brain, therefore, amplifying cognitive functions. A study has also shown that a high content of flavanol enhances the activity in the dentate gyrus part of the brain which plays a critical role in memory preservation. 

Fierce Protector

Dark chocolate may have been the most delicious medicine that you will ever snack on because it is high in antioxidants that helps amplify your body’s protection against diseases as well as stimulating the lining of the arteries to manufacture nitric oxide, to help regulate blood pressure.

Heightened Energy

If you need an alternative morning boost from coffee, you might want to try a hot cup or a bar of dark chocolate. This food’s ability to improve blood flow allows the oxygen to be carried-out faster through the muscles.

Guilt-Free Happiness

Aside from its truly delectable taste, dark chocolate contains a chemical component called phenylethylamine which makes it irresistible and it stimulates the same feeling as falling in love! Eating dark chocolate can amplify your mood along with the naturally produced in our body dopamine, theobromine, and tryptophan content.

Healthy Dark Chocolate Mousse

  • 2 avocados (220 g) only the flesh
  • 50 g pure cocoa powder
  • 2 Tbsp honey
  • 1/2 cup (75g) cup almond milk 
  • 1/4 tsp vanilla extract
  • 1/4 tsp salt

Instructions

  1. Place all the ingredients in a food processor and blend until completely smooth.
  2. Leave to set in the fridge for 1-2 hours.
  3. Garnish your chocolate mousse with: fresh currants, mint, coconut flakes, pomegranate seeds.

Adapted from Shoo the Cook

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Health Benefits of Cranberry

Nowadays, this berry is widely popular and mostly consumed in its liquid form due to its ability to provide reinforcements to our body and a solid remedy for UTI. But in ancient times, this fruit has been used as an alternative medicine for a variety of ailments such as poor appetite, stomach complaints, blood disorders, and scurvy for English folks; and bladder and kidney diseases for Native Americans. 

Continue reading and together, let us explore the wonders of this ruby red fruit!

A Fortress of Immunity

Snack on cranberries for stronger immunity, vibrant skin, and sturdy joints as it is abundant in Vitamin C which is known for its immune-boosting ability and an essential element in producing collagen. The Vitamin C in cranberries interferes with the bacteria that cling onto the walls of the urinary tract, therefore, helping to eliminate an infection. The same protection occurs in the stomach and mouth.

Filled with Antioxidants

This sweet-tart flavored berry is a powerhouse of antioxidants surpassing high-level foods such as broccoli, strawberry, cherry, and spinach. A cup of cranberries is charged with a total of 8,983 antioxidants.

Heart Friendly

Cranberries are rich in polyphenols, a micronutrient that fortifies cells from damage and diseases. Two glasses of cranberry juice a day could decrease the risk of heart disease and type 2 diabetes by improving blood pressure and glucose levels. If you opt for the juice variety – you’ll want to choose the REAL juice with no sugar added for these benefits – it will be very tart :).

Mighty Brain Booster

Your brain will surely stay brilliant and sharp with cranberries’ anti-inflammatory properties which enhance coordination and memory.

Keto Cranberry Streusel Bars

Ingredients:

  • Coconut oil Cooking spray

Crust

Cranberry Filling

Directions:

  1. Preheat the oven to 350 degrees F (175 degrees C). Spray an 8×8-inch baking pan with cooking spray and set aside.
  2. Pour almond flour, sweetener, melted butter, and almond extract for crust in a medium bowl and mix well. Set aside 1/3 of the mixture to be used later for the streusel topping. Press remaining 2/3 of the mixture into the prepared baking pan.
  3. Bake in the preheated oven until partially golden, about 5 minutes. Remove and set aside.
  4. Combine cranberries, sweetener, orange juice, orange zest, and arrowroot powder in a small saucepan. Bring to a boil over medium heat; reduce heat to medium-low and let simmer until all of the cranberries have popped, about 10 minutes. Remove from heat and let cool for about 5 minutes. Spread cranberry filling over the crust.
  5. Stir pecans and cinnamon into the remaining crust mixture, mixing until incorporated. Sprinkle streusel topping evenly over the cranberry mixture.
  6. Bake in the preheated oven until set, about 30 minutes. Remove from the oven and cool completely before cutting into bars, 30 minutes to 1 hour.

Adapted from All Recipes