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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 Turmeric

Turmeric is an esteemed herbal food in Asia that specifically flourished in the traditional valley of India. It is a family relative of ginger and can be consumed dried or fresh. Its flavor is characterized as musky, earthy, and a tad bitter. Through its health benefits, this golden spice goes beyond just being a food and flavor enhancer.

Slimming Concoction

Exercising regularly and healthy eating are the best ways to trim your waist to achieve the healthy weight that you desire. But consuming turmeric in its raw or liquid form can help boost your body’s ability to change your body composition by regulating lipid metabolism and targeting fat by repressing various processes in charge of the growth of adipose tissue. 

Skin Protection

Skin is the largest organ of our body and it acts as a defense against physical injury and harmful microbes that attempt to attack our internal system. Through this, we must take care of our skin and turmeric can improve skin tone and texture as well as the healing capability due to its anti-inflammatory properties.

Alleviates Joint Pain

Turmeric helps relieve inflamed joints with its anti-inflammatory power. You can also apply and massage it directly in the affected area by mixing it with other spices in a steamed pot to create a paste-like texture. This will help revitalize the blood flow. 

Add it to your Daily Regimen

Turmeric is best utilized by the body if taken daily and we are so excited that our favorite herbal company Medi-Herb has created a fantastic product in the form of Turmeric Forte. This particular product contains a bioavailable form of Turmeric rhizome and Fenugreek seed to support a healthy inflammatory response.  My suggested dose for this product is 2 tablets per day.  

Turmeric Forte

Turmeric Forte contains a bioavailable form of Turmeric rhizome and Fenugreek seed to support a healthy inflammatory response. These herbs and their constituents:

  • Support a healthy inflammatory response
  • Maintain and support healthy joints
  • Support healthy liver function and healthy digestion
  • Provide antioxidant activity

Check out the Turmeric Fact Sheet here.

Want to try it out?  Place your orders here.

Healing 5-Ingredient Turmeric Tonic

Ingredients:

  • 1 Tbsp fresh grated turmeric 
  • 1 Tbsp fresh grated ginger 
  • 1 whole lemon (juiced // ~3 Tbsp or 45 ml juice as original recipe is written // plus leftover rind)
  • 1-2 tsp maple syrup (optional // can sub stevia or raw honey if not vegan)
  • 1 pinch cayenne pepper (optional // or cracked black pepper which many readers have commented helps with the bioavailability of the turmeric!)
  • 3 cups of filtered water

Directions:

  1. To a small saucepan, add turmeric, ginger, lemon juice and leftover lemon rind, maple syrup (optional), cayenne (optional), and filtered water. I personally didn’t think it needed any sweetener, but sweeten to taste.
  2. Bring to a simmer (not a boil) over medium to medium-high heat (~3 minutes). Then turn off the heat.
  3. Set a small strainer over serving glasses and divide between two mugs. Enjoy. If the tonic is too potent for you, dilute with more hot/warm water.
  4. Store (strained) leftovers in the refrigerator for up to 2-3 days. Reheat on the stovetop until just warm.

Adapted from Minimalist Baker