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
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.
Kale is rich in Vitamin K which plays a significant part in bone formation, therefore, reducing the risk of osteoporosis and fractures.
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.
- 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
- 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.
- 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.
- 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
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.
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.
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.
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)
- 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.
- 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
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.
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 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 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
- 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
- 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.
- Bring to a simmer (not a boil) over medium to medium-high heat (~3 minutes). Then turn off the heat.
- 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.
- Store (strained) leftovers in the refrigerator for up to 2-3 days. Reheat on the stovetop until just warm.
Adapted from Minimalist Baker