Tag: colorful fruit and vegetables

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Medicinal Grapes

Grapes are great for a healthy snack any time of day. But did you know that for centuries they have been used for their medicinal properties than any other fruit? These medicinal grapes are loaded with plenty of antioxidants to keep you healthy for years to come. Most people struggle to eat more foods rich in antioxidants, so eating this sweet and juicy fruit is a good way to increase your intake.

Grapes are a good source of potassium. Potassium is a mineral that helps to balance fluids in our body. If you have high blood pressure levels eat more grapes to lower your risk of heart disease and stroke. Medicinal grapes are also known to ease inflammation which in turn protect your cells from damage. Did you know that studies have shown that a diet rich in grapes can prevent or even delay the onset of cataracts and glaucoma? These sweet little juicy treats are full of surprises!

Since grapes have a low glycemic index this makes them quite attractive when striving towards your weight loss goals. Foods with a low glycemic index won’t raise your blood sugar levels quickly after consumption instead they will keep you more stable and your sugar cravings at bay.

Are All Medicinal Grapes Equal?

The amount of antioxidants and anthocyanins, aka phytochemicals, present in medicinal grapes depends on the variety. Anthocyanins are in most blue, purple and red skinned fruits. These dark color fruits are also much higher in fiber, polyphenols, and melatonin then green or white grapes. Therefore, it seems that the red or purple color variety of medicinal grapes are better for our bodies.

Medicinal grapes contain Vitamin C, E, and K which are all good for healthy bones and tissues. Vitamin K helps with quick healing of sores and aids the body’s digestion of iron. Vitamin E from the seeds, can help with maintaining healthy hair and skin. Vitamin C supports a healthy immune system.

Red wine, made from red or purple medicinal grapes, is known to have many health benefits. Malbec wine has four times more antioxidants as Merlots and twice as much as Cabernet Sauvignons. However, Madiran wine contains the highest amounts of antioxidants necessary for healthy blood-vessel function. But if your trying to loose weight and still want to benefit from drinking wine, Pinot Noir is ideal. This wine has the lowest calorie count and sugar content per glass than any other red wine!

Enjoy All the Varieties

Grapes come in a variety of colors, such as green, red, black, yellow, purple, seeded, seedless and even cotton candy! Its an all year round fruit that is always available. When selecting grapes from the grocery store, be sure to choose ones that are firm and without blemishes. The most fresh medicinal grapes will have green flexible stems and look quite plump. Alternatively you can always opt for dried fruit versions which are equally as good. Do not buy grapes that have white fur growing on them as this is a sign of mold. Store them in a cool place or refrigerator.

Try this quick sweet recipe to enjoy grapes in a whole new way!

FROSTED GRAPES

image from Dreamstime
  • 1 lb. of red or purple grapes
  • 1 package of strawberry gelatin mix
  1. Remove grapes from stems and wash well in strainer. After pat the grapes dry to remove excess water.
  2. Put the grapes in a 1 gallon zip lock bag with gelatin mix and seal tightly. Shake so that grapes are evenly coated with sugar mix.
  3. Empty sugared grapes onto cookie sheet in a single layer. Place in refrigerator for 1 hour.
  4. Remove from refrigerator and serve.

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How Do Pumpkins Aid Weight Loss?

Healthy Curry Pumpkin

Pumpkins are a nutrient dense addition to your diet. These sweet yellow vegetables are rich in vitamins B6, C, E and Thiamin. They are excellent sources of dietary fiber and omega 3 fatty acids. As a result of being rich in fiber, pumpkin can curb appetite and reduce hunger pangs. This goes a long way when you want to loose weight.

Did you know that a single cup of cooked pumpkin provides only 49 calories with grams grams are coming from fiber? Overall it is 94% water which helps to reach your daily recommended amount of water per day.

Improves Immune System Function

Having a healthy functioning immune system is key for our survival. Everything that we consume has both good and toxic elements that ultimately end up in our bodies. However, rest assure, our bodies were designed to fight off most of the toxic invaders. This is largely due to the intestines because they work to get rid of the toxins and absorb the beneficial nutrients from the food.

Our intestines function at their best when we eat lots fiber rich foods. Fiber is essential for good gastrointestinal and digestive health. Good gut bacteria helps the body to move toxins out while making it easy for our bodies to absorb the good vitamins and minerals from your food. The result is a healthier digestive system which can do its job fighting off toxic threats that enter our bodies daily.

Different Ways to Consume Pumpkins for Weight Loss

As you can imagine, being such a popular addition in cooking, there are lots of ways to prepare this little golden bit of deliciousness. If you are into juicing you can certainly create a calorie rich beverage to consume when you feel a little down. However, keep in mind that juicing will remove the fiber content from the vegetable. As a result such juices can cause more health problems because of the very high sugar content that remains.

Pumpkin soup would be an ideal way to consume the fiber content present in the vegetable. When you make the soup the recipe typically includes other vegetables, herbs and spices that ultimately increases nutrition content consumed. Cooking tip for picky eaters: pumpkins are even tastier with cinnamon and a bit of brown sugar added. This can help kids to consume the vegetable with ease.

For a quick snack you can munch on pumpkin seeds. Pumpkin seeds provide lots of protein, fiber and healthy fats, not to mention an incredible amount of vitamins and minerals that our bodies need.

Try this quick recipe for a tasty pumpkin side dish that compliments any protein like fresh Mahi Mahi fish:

Curry Pumpkin Recipe

  • 1 lb. of pumpkin
  • 1 small onion, glove of garlic
  • 3 green onions
  • ½ red bell pepper
  • 1 bird pepper
  • 2 ½ tsp of curry powder
  • ½ tsp turmeric and cumin
  • 1 ½ chicken stock
  • 2 tsps. cinnamon
  • 1 tsp brown sugar
  • 2 tbsp. avocado oil

Method:

  1. Peel, seed and cut pumpkin into chunks. Cut the small onion into pieces and finely chop the garlic. Seed and slice the bell pepper and finely chop the bird pepper. Chop the green onions as well.
  2. In a pot add the avocado oil, onion, garlic, green onions, peppers and sauté until onions are tender.
  3. Next, add the curry powder, turmeric, cumin, thyme, cinnamon and brown sugar, mixing thoroughly. Allow to cook for a few minutes.
  4. Last add the stock, pumpkin, salt n pepper to pot and leave to cook until pumpkin is tender.
  5. Garnish with fresh thyme and serve while warm.

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Are Canned Foods As Good As Fresh?

healthy canned food options

Canned foods are a good substitute when fresh isn’t available. People who tend to consume these foods have a higher intake of nutritional value because they can be eaten at any time. It doesn’t depend on whether it is in season or not because they are readily available. These foods are picked right at the peek of freshness. This ensures the best taste and nutrient quality of the food. The amount of minerals and vitamins remains unchanged during the canning process which ends up preserving the nutritional value. Based on this canned foods are considered to be just as nutritional as fresh or frozen varieties.

How are Canned Foods Made?

Foods can be commercially canned or at home as a DIY project. Fruits and vegetables should be canned within hours after being picked. The procedure of canning will vary depending on the foods selected. However they all are washed, peeled, chopped, crushed or pitted before canning. Depending on the type of produce, you can blanche them first locking in the nutrients.

After the food is prepped for packaging, the empty cans are then filled with either juice from the food, varying degrees of syrup or water and seasoned. Once the food has been properly processed it is then added to the cans and sealed. Did you know that every canned food must go through a heating process? This heating process kills bacteria and prevents spoilage from occurring. Once the can is heated it is quickly cooled.

Potential Dangers to Canned Foods

Foods that are manufactured in a processing plant and then canned are less likely prone to the toxin botulism. Botulism is a very serious illness caused by a toxin that attacks the body’s nerves causing muscle paralysis and difficulty breathing. The toxin is made of Clostridium botulinum and can be a real threat to home canned foods. If you desire to can your own foods be sure to adhere to the correct techniques for each food. Follow the National Center for Home Food Preservation for correct procedures to follow.

Another important thing to consider when eating canned foods is the level of heavy metals present. These heavy metals come from the tin cans used in the canning process. Tin toxicity can occur when we ingest food from a damaged can. A survey conducted by the US Drug and Food Administration found the highest levels of lead and cadmium in canned tuna and tomatoes. 

Remember This When Considering Canned Options

  1. Pick foods that are packed in water or 100% juice. Even better is if the food is packed with its own juices.
  2. Avoid light syrup and heavy syrup options because this will increase your added sugars which leads to stored fat.
  3. Canned foods are typically high in sodium. Therefore choose low or no sodium options. When you see reduced sodium on cans it simply means there is less in there but its still present. If possible rinse the foods to remove the sodium.
  4. Most critical – avoid dented, cracked or bulging cans as this is usually a sign of bacteria growing.

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Sip on Anti-Aging Blueberry Smoothie

anti-aging blueberry smoothie

This anti-aging blueberry smoothie is just what you need this summer to keep your skin looking good. Blueberries are full of all sorts of nutrients that are beneficial to your body. These berries have been known to have high antioxidants that fight skin cancer. There is no doubt why these small berries come highly recommended by both doctors and nutritionists.

What are the benefits of blueberries?

The benefits of blueberries is an extensive list. They help your body with the following:

  • Boost immunity
  • Reduce risk of diabetes
  • Rich in vitamin C
  • Low in calories and fat
  • High in fiber
  • Highest levels of antioxidants
  • Calms the brain
  • Reduces anxiety
  • Can improve heart health

The high levels of antioxidants help neutralize fee radicals which are linked to the development of certain cancers in the body. They are also linked to reducing heart disease and other conditions associated with aging. Did you know that there are only about 80 calories in one cup of blueberries? Not only that, there is enough fiber in that same one cup to meet your daily requirements. Talk about an incredible berry. The anthocyanins present in this fruit help reduce the build up of plaque in the arteries which in turn improves your heart function.

Try this simple smoothie recipe to fight skin cancer inside and out. This recipe calls for an added cancer protection by including green tea. Green tea adds cell protecting polyphenols that cut the risk of skin cancer in half.

Blueberry Crush Smoothie

  • 1 cup frozen blueberries
  • ½ cup spinach
  • 2 tbsp. maple syrup
  • 1 tbsp. vanilla almond milk
  • ¾ cup chilled green tea
  • 1 banana
  • 1 tsp ground oat flakes

Method: Blend all ingredients together in blender until smooth. Serve with straw.

So when your considering something refreshing to drink while you are on the beach or relaxing pool side, blend some blueberries together. Add them to your scones for a sweet treat. Your skin and body will thank you.

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Get Healthier and Happier with Produce

fruit

Most people want to get healthier and be happier, but it is not easy. Did you know that if you simply incorporate healthy eating habits you will be on the fast track to good health? All you have to do is focus on whole fruits and vegetables. Whole fruits and vegetables are those that are as close to the natural form as possible. Therefore this can include frozen, dried or even canned, if fresh isn’t available. If you opt for canned just be sure there aren’t any added additives.

The closer to fresh the produce is the more likely your body will absorb all the nutrients provided. All fruits and vegetables provide healing powers, boost immune systems, sharpen mental clarity, and helps to relieve stress resulting in a more happier you!

So what are healthy eating habits?

The sole idea behind healthy eating habits is to eat more whole, natural foods more often. Sounds wonderful right? But in this fast paced world eating produce isn’t really on the top of go to snacks. However it should be. Some tips to incorporate produce would be to include it at every meal. You can opt to add it to soups, sauces, stews, baking, sandwiches or simply eat it on top of pizza or in an omelet. Aim to keep raw veggies such as celery sticks, broccoli, carrots, cauliflower already cleaned, cut and ready to eat on hand. Keep dried foods around for quick snack options. Make it so that as soon as you open your fridge it is the first thing you see. As encouragement to eat the raw veggies, keep a nice fat free dip close to the raw veggies.

How healthy eating affects your body

First and foremost healthy eating has the power to reduce risk of diseases from the body, promote longer life, and helps improve mental health. Secondly, it helps us to maintain healthy weight and insulin levels. Thirdly, the eating produce provides fiber for the body. Fiber supports our immune systems enabling it to function well, it lowers cholesterol, keeps us regular and keeps blood sugar levels steady. Fruits and Vegetables provide essential vitamins and minerals such as Vitamin A, Vitamin C, folic acid, and anti-inflammatory nutrients. Healthy eating helps you to get healthier and happier.

Which fruits and vegetables to get healthier and happier?

The rule of thumb is to eat all the colors. The colors in particular are red, orange, yellow, green, blue and purple. These vegetables are rich in carotenoids nutrients which ward off dry skin and fatigue. Red colored fruits and veggies contain antioxidants which are essential for keeping the heart healthy and diseases. Red also promotes cell renewal and can lower blood pressure. These include: red bell pepper, apples, strawberries, radishes, tomatoes, raspberries, grapes and cherries.

red produce
Red Strawberries

Orange and yellow fruits and veggies are loaded with vitamin A and C which is beneficial to strengthen the immune system. Eating these are a sure way to get healthier and happier. There is also an added benefit of tightening skin as a result will reduces wrinkles. These include: tangerines, oranges, carrots, yellow bell peppers, pumpkin, squash, peaches, sweet potato, corn, pineapple and grapefruits.

Oranges

Green produce contain lots of folic acid, vitamins and minerals that support strong bones, healthy teeth, and shiny hair. It also improves digestion and liver function. These fruits and vegetables include: broccoli, asparagus, Brussel sprouts, kiwi, green apples, kale, spinach and cucumber.

Blue and purple produce are best for improving memory and supporting a healthy brain. This is due to the high anti-inflammatory nutrients found in the fruits and vegetables. It is also known to support longer life, heart health and blood vessel health.

Blueberries

White, Beige or Brown produce are good for improving colon health, heart health and strengthen immune systems. These include onion, white beans, cauliflower, garlic, parsnips, shallots, turnips, artichokes and mushrooms.

Healthy eating cooking styles

There are several healthy ways to prepare such produce. Healthy cooking methods include sautéing, roasting or grilling. Or you can simply eat them raw. By incorporating the colorful fruit and vegetable diet every time you eat will help you get healthier and happier in no time.

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Get Healthier and Happier with Produce

healthy eating choices

Most people want to get healthier and be happier, but it is not easy. Did you know that if you simply incorporate healthy eating habits you will be on the fast track to good health? All you have to do is focus on whole fruits and vegetables. Whole fruits and vegetables are those that are as close to the natural form as possible. Therefore this can include frozen, dried or even canned, if fresh isn’t available. If you opt for canned just be sure there aren’t any added additives.

The closer to fresh the produce is the more likely your body will absorb all the nutrients provided. All fruits and vegetables provide healing powers, boost immune systems, sharpen mental clarity, and helps to relieve stress resulting in a more happier you!

So what are healthy eating habits?

The sole idea behind healthy eating habits is to eat more whole, natural foods more often. Sounds wonderful right? But in this fast paced world eating produce isn’t really on the top of go to snacks. However it should be. Some tips to incorporate produce would be to include it at every meal. You can opt to add it to soups, sauces, stews, baking, sandwiches or simply eat it on top of pizza or in an omelet. Aim to keep raw veggies such as celery sticks, broccoli, carrots, cauliflower already cleaned, cut and ready to eat on hand. Make it so that as soon as you open your fridge it is the first thing you see. As encouragement to eat the raw veggies, keep a nice fat free dip close to the raw veggies.

How healthy eating affects your body

First and foremost healthy eating has the power to reduce risk of diseases from the body, promote longer life, and helps improve mental health. Secondly, it helps us to maintain healthy weight and insulin levels. Thirdly, the eating produce provides fiber for the body. Fiber supports our immune systems enabling it to function well, it lowers cholesterol, keeps us regular and keeps blood sugar levels steady. Fruits and Vegetables provide essential vitamins and minerals such as Vitamin A, Vitamin C, folic acid, and anti-inflammatory nutrients. Healthy eating helps you to get healthier and happier.

Which fruits and vegetables to get healthier and happier?

The rule of thumb is to eat all the colors. The colors in particular are red, orange, yellow, green, blue and purple. These vegetables are rich in carotenoids nutrients which ward off dry skin and fatigue. Red colored fruits and veggies contain antioxidants which are essential for keeping the heart healthy and diseases. Red also promotes cell renewal and can lower blood pressure. These include: red bell pepper, apples, strawberries, radishes, tomatoes, raspberries, grapes and cherries.

red produce
Red Strawberries

Orange and yellow fruits and veggies are loaded with vitamin C and A which is beneficial to strengthen the immune system. Eating these are a sure way to get healthier and happier. There is also an added benefit of tightening skin as a result will reduces wrinkles. These include: tangerines, oranges, carrots, yellow bell peppers, pumpkin, squash, peaches, sweet potato, corn, pineapple and grapefruits.

Oranges

Green produce contain lots of folic acid, vitamins and minerals that support strong bones, healthy teeth, and shiny hair. It also improves digestion and liver function. These fruits and vegetables include: broccoli, asparagus, Brussel sprouts, kiwi, green apples, kale, spinach and cucumber.

Blue and purple produce are best for improving memory and supporting a healthy brain. This is due to the high anti-inflammatory nutrients found in the fruits and vegetables. It is also known to support longer life, heart health and blood vessel health.

Blueberries

White, Beige or Brown produce are good for improving colon health, heart health and strengthen immune systems. These include onion, white beans, cauliflower, garlic, parsnips, shallots, turnips, artichokes and mushrooms.

Healthy eating cooking styles

There are several healthy ways to prepare such produce. Healthy cooking methods include sautéing, roasting or grilling. Or you can simply eat them raw. By incorporating the colorful fruit and vegetable diet every time you eat will help you get healthier and happier in no time.

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Tasty Bermuda Pumpkin Soup

pumpkin soup

Cool weather means its time for tasty Bermuda pumpkin soup. Local grocery stores and farmer markets are stacked high with Bermuda pumpkin. This is the season for both sweet potato and pumpkin. This soup would be great for a delicious meal on cool evenings. This recipe is very simple to make. Providing you choose the right pieces of pumpkin your soup will not require any thickening agent to make it smooth.

Choosing the right Bermuda pumpkin pieces is probably the hardest part. Firstly, you must select chunky pieces and if possible choose pieces that are deep orange in color. As a result, the deeper orange color means the sweeter the pumpkin. The sweeter the pumpkin results in a tasty pumpkin soup.

Pumpkin provides so many health benefits. If you are desiring to shed pounds add pumpkin to your diet. Because of the anti-inflammatory properties found in this delicious vegetable, it can help improve symptoms of arthritis. In addition to the anti-inflammatory properties Vitamin A can be found in high amounts. As a result, Vitamin A helps keep eyesight sharp, and provides lots of antioxidants that protect the body. Pumpkin is packed with potassium. As a result the potassium helps to lower blood pressure. Being high in vitamin C this will help increase collagen production and immunity in our bodies keeping our skin tight and less prone to sickness.

Tasty Pumpkin

Ingredients for Tasty Pumpkin Soup

  • 6 cups of chicken broth
  • 5-6 large pieces of pumpkin
  • 1 tbsp. fresh parsley (optional)
  • 1/2 chopped onion
  • 1 tsp of red chilli pepper flakes
  • 1 tsp of hemp seeds
  • 6 whole peppercorns
  • 1 tsp of celery seeds
  • 1 clove of garlic (minced)
  • 2 tsp cinnamon
  • 1 tbsp. brown sugar
  • several fresh twigs of thyme
  • 2 tbsp. avocado oil

Directions:

  1. In large pot, add oil, garlic and onion to pot. Sautee for about 2 minutes.
  2. Next add in the pumpkin pieces and slightly brown the sides. once this is complete add the broth to pot.
  3. Add the cinnamon, brown sugar, peppercorns, red chilli pepper flakes, hemp and celery seed to the pot. Stir until evenly disbursed in broth. Last add the fresh thyme sprigs to pot.
  4. Cook on medium to low heat for 45 minutes
  5. Once cooked, remove in small batches to your blender. Blend until smooth. Once all the soup has been blended add back to pot and stir.
  6. Serve while hot, sprinkle with parsley, with fresh bread rolls.

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