Green beans are one of the most common vegetables that we see in the market and they are also easy to grow whatever the climate is. Their abundance is a blessing to humanity and the earth because like all other legumes, they are rich in nutritional value and they can fix the nitrogen from the air, therefore, improving the soil that they grow in.
Time to cultivate more knowledge about this vegetable by reading more about it below.
Green beans are abundant in chlorophyll. This green pigment can reverse the carcinogenic effects of heterocyclic amines which are produced by foods grilled at high temperatures.
This veggie can help you meet your daily folate need which is essential for regulating the homocysteine in your body. Homocysteine can prevents the blood from reaching your brain affecting the distribution of nutrients and the production of feel-good hormones.
Consuming green beans along with other food can help strengthen your bones. A cup of green beans contains 20% of the Vitamin K daily requirement, and 4% of Calcium needed every single day.
These goodies are also rich in Vitamin C which is an antioxidant that amplifies your immune system and is necessary for your body’s development, growth, and repair.
Split Green Bean and Pea Soup
- 1 yellow onion
- 1 cup green beans chopped
- 4 carrots
- 4 cloves garlic
- 2 tablespoons olive oil
- 1 pound of split peas
- 8 cups organic vegetable or chicken broth
- Kosher salt
- Fresh ground pepper
- Chop the onion and carrots. Mince the garlic.
- In a large soup pot or Dutch oven over medium-high heat, heat the olive oil. Add the onion, green beans, and carrots and sauté for 2 minutes. Add garlic and split peas and sauté for 1 minute.
- Add the broth. Bring to a boil, then simmer for 45 to 55 minutes, until the split peas fall apart and the soup becomes thickened. If you’d like, with a hand-held immersion blender, pulse a few times to yield a smoother yet still chunky texture.
- Stir in the kosher salt, and fresh ground pepper. Garnish with smoked paprika if desired.
Adapted from A Couple Cooks
When we think of summer vibes, tropical vacations, and beaches, one of the first fruits that pop up in our mind is the crowned queen herself, the pineapple!
Pineapple is more than just a refreshing snack or dessert. It is a great source of many nutrients such as Vitamin C and B, and minerals like manganese. This fruit is available all year round so whatever season you are in, you can always enjoy this vibrant juicy fruit.
Here are some health benefits of pineapple:
Charged with Vitamin C
A powerful antioxidant that amplifies the immune system, encourages healing and growth and is a vehicle for faster absorption of iron in our body.
Pineapple contains an enzyme called bromelain which can help reduce inflammation and supports the healing of wounds and burns. Moreover, this enzyme is linked to supporting digestion and minimizing the effects of diarrhea.
Average consumption of pineapple can help strengthen your bones and prevent osteoporosis. This is because, along with calcium and other trace minerals, this fruit is rich in manganese which improves mineral and bone density.
Feeling down lately? Get your natural energy booster from this manganese-rich fruit! Manganese is a cofactor in energy production, reproduction, and the regulation of brain activity.
- 1 Can Organic Pineapple Chunks 20 Ounces
- 1 Cup Almond or coconut Milk
- ½ Cup Pineapple Juice reserved from can
- 1 onion diced
- 2 Cloves Garlic minced
- 2 Tablespoons Olive Oil
- 2 Tablespoons Curry Powder
- 1 Tablespoon all-purpose flour or your favorite gluten-free flour
- 2 Teaspoons ground Cumin
- 1 Teaspoon Turmeric
- 1 Teaspoon Black Pepper
- 1 Teaspoon Paprika
- Salt to taste
- Heat olive oil in a pan over medium heat.
- Sauté the onion, garlic, and pineapple until the onions are translucent, about 3–5 minutes.
- Add spices to the pan and continue to cook and stir for a minute or two.
- Slowly add the milk and juice while stirring. Let the mixture simmer until it starts to thicken, about 10 minutes. Salt to taste.
- Serve over rice and enjoy!
Adapted from ohmyveggies
Lime is a citrus fruit known for its vibrant green color and sweet yet sour refreshing taste. Many species of lime differ in characteristics (shapes, aroma, and flavor), to name a few: key lime, Persian lime, desert lime, and makrut lime.
Beyond its flavor, this fruit contains nutrients that promote a more robust immune system, prevent kidney stones, create healthier skin, and reduce heart disease.
Let’s discover the benefits that make lime a powerhouse fruit!
The main nutrient that citrus fruit is known for is Vitamin C and that includes lime. Vitamin C can help protect you from infection and inflammation, and enhance the healing process of your body.
Accompanied by a healthy lifestyle and proper skincare, adding lime to your water or food can improve the texture and complexion of your skin through the help of vitamin c and flavonoids.
Reduces the risk of heart disease
Lime is rich in potassium which can lower blood pressure and improve blood circulation. It also contains magnesium which plays a significant role in the heart’s healthy rhythm.
- 1 lime
- 1 Tbs honey, more to taste (optional)
- 10 to 15 mint leaves
- 4 to 6 ounces of sparkling water, or club soda
- 1 mint sprig, for garnish
- Gather the ingredients.
- Cut the lime into wedges (about 4 or 5), reserving one for garnish. Add the remaining wedges along with the honey syrup to a tumbler. Muddle well to release all of the lime juice.
- Add the mint, tearing each leaf into smaller pieces, and muddle gently to release the herb’s essence.
- Fill the glass with ice then sparkling water or soda. Add more honey syrup, if desired. Stir well to incorporate the lime and mint into the ice.
- Garnish with the reserved lime wedge and a sprig of mint. Serve and enjoy.
Adapted from The Spruce Eats
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!
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.
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.
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.
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
- 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
- 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.
- 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.
- 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
Ginger is a flowering plant that flourishes in Southeast Asia. It has been used as a traditional and alternative medicine in several forms for many years, therefore earning its title as one of the world’s healthiest spices!
Let’s find out what makes this spice special!
Ginger contains gingerol, a compound that makes up its spicy and pungent flavor, and it contains antioxidant properties that help boost your immune system.
Prevents Heart Disease
Ginger contains an antioxidant called phytonutrient and it is known for its anti-inflammatory prowess. This compound can lower blood pressure & cholesterol, therefore, protecting you from heart-related diseases.
Relief for Upset Stomach
Ginger has been linked to numerous digestive benefits, particularly acting on parts of your GI tract responsible for feelings of nausea, stomach upset, and vomiting. So if your tummy feels off the charts, try sipping on a hot ginger tea.
Ease Period Pain
Ginger tea can work wonders in relieving pain and period pain is no exception! A sip of ginger tea can also soothe nausea during that time of the month.
Carrot Ginger Soup
- 1 yellow onion
- 4 cups chopped carrots (1 3/4 pounds or about 12 large carrots)
- 1 ½ tablespoon peeled and minced ginger root (about 1-inch nub)
- 2 tablespoons olive oil
- 4 cups vegetable broth
- ¼ teaspoon garlic powder
- 1 pinch cinnamon
- ½ teaspoon kosher salt
- ½ cup full fat coconut milk
- Dice the onion. Peel and chop the carrots. Peel the ginger with a spoon, then mince it.
- In a large pot, heat the olive oil over medium high heat. Add the onion and sauté for 5 minutes. Add the ginger, carrots, vegetable broth, garlic powder, cinnamon and salt and bring to a boil. Then simmer until the carrots are tender, about 15 to 20 minutes.
- Carefully transfer the hot soup to a blender using a ladle (or use an immersion blender). Add the coconut milk and blend until smooth and creamy. Taste and adjust seasonings as desired. Serve swirled with a drizzle of coconut milk and topped with fresh cilantro.
Adapted from A Couple Cooks
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
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.
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
- 1 yam cubed
- 1/4 cup organic orange juice
- 2 T maple syrup
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- Preheat oven to 400.
- Slice the yam into 1-inch cubes.
- Throw them in a pot of boiling water for about 5-7 minutes until they are slightly underdone.
- Transfer then yams to a greased baking pan. (For this recipe I used an 8X8 glass dish)
- In a measuring cup, mix the orange juice, 1T maple syrup, cinnamon, and nutmeg.
- Pour the mixture over the yams.
- Bake in the oven for about 25 minutes.
- 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
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.