Lychee, also known as ‘Litchi’ or ‘Lichi’, is a native fruit of Southeast Asia. Since ancient times, this fruit has been a favorite of the Cantonese and is eaten fresh or dried.
In the present day, Lychee is now enjoyed worldwide due to its refreshing, aromatic, and sweet flavor which makes it an ideal fruit to savor during a busy day!
The most important factor why you should consider trying out this fruit is because it is rich in health benefits that will help strengthen your immunity and together; we will discover those benefits in this blog.
Fortifies Your Immunity
The first thing that pops into your mind when you think of “healthy” is “immunity”. Well, you are in perfect luck because Vitamin C is lychee’s most significant vitamin and it contains more than 100% of the daily Vitamin C requirement. Vitamin C is an antioxidant that helps stimulate the activity of white blood cells and promotes cell regeneration.
Indulge your snack time with lychee and expect your toilet time to be easier and more comfortable! This fruit is rich in dietary fiber that bulks your stool and stimulates peristaltic motion of the smooth small intestine muscles for a smoother bowel movement. Lyche also increases the efficiency of the absorption of nutrition by promoting the production of gastric and digestive juices.
Improve Blood Circulation
Lyche contains a considerable amount of copper, a nutrient that is integral in the formation of RBC therefore, it amplifies blood circulation and increases the oxygenation of the organs and cells.
Lychee-vanilla coconut cooler
- 10–12 fresh lychees, peeled
- 2 cups coconut milk
- 1 1/4 cups almond or hemp milk
- Pinch of salt
- 1-inch piece of vanilla bean, scraped
- 1/2 to 3/4 cup black tapioca pearls
- Bring four cups of water to a boil in a small saucepan. Throw in the tapioca pearls and boil for about 3 minutes. Reduce the heat to medium, cover, and simmer for 5 minutes more. Remove from the water and place into a container. Cover with fresh water and place a lid on it and refrigerate until you are ready to use it.
- Combine all of the other ingredients in a blender and puree until smooth. Transfer to a container and place in the refrigerator to chill.
- About an hour before serving, place it in the freezer. Add some of the tapioca pearls to the cooler before serving.
Adapted from Olives For Dinner
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
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.
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.
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.
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.
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]
- 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
- Start by finely chopping the onion and fry over medium heat in a heavy saucepan.
- 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.
- 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.
- Taste the stew and add salt and pepper, if needed. Garnish with parsley and fried mushrooms.
Adapted from One Green Planet
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
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