Saturday, August 12, 2017

How to Eat Kale? Try These 15 Fast and Simple Kale Salad Recipes

 

Have you ventured into eating kale? The one of the best way to eat kale is kale salad because boiling and blanching greatly reduces the glucosinolate

The selected "simple kale salads recipes" are the best recipes available, great tasting, affordable and will take you an average of 15 minutes to prepare.

These 15 "simple kale salad recipe" was the most shared kale recipes on Facebook, Twitter, Pinterest, Google Plus and LinkedIn. If it is most shared then it must be good. And remember that…


its-on-the-internet-it-must-be-true


For beginners, please read the preparation tips and tricks first before going to the recipes. It will just take you 45 seconds to skim through the tips. A breeze! If you are too busy, save this page for future reference. 

If you want more information, like our Facebook page for upcoming updates. Click here, Culinary Physics Facebook. Thanks! :-)



Very Useful Tips for Kale Salad Preparation

How to prepare raw Kale for salad recipes?

1) Use the three varieties of kale interchangeably, unless the recipe specifies one type. Chances are you will eventually choose your own favorite. Always select fresh looking bunches, avoiding those with droopy, slimy, or yellowing leaves.

2) Wash your greens well. Place them in a reliable salad spinner and spin them dry. Do not let your greens get soggy, or they will quickly go bad.

3) If you will be eating the kale raw, it should be finely shredded. Invariably those who claim to dislike raw kale are the same people who try to gnaw through a whole leaf. To shred kale, stack the leaves and roll them lengthwise into a tight cigar shape. Cut the leaves crosswise as thinly as possible.

4) All but the youngest kale has a harsh texture, and can be unappealing when eaten raw. To soften it, shred it and toss with olive oil and salt, and massage gently for a few minutes before adding to a salad.

5) Always choose the freshest ingredients, in particular the greens and other vegetables. Use them promptly, so they retain their original texture and flavor.

6) Quite confusing sometimes, organic kale bunches range in size from a stingy 6 ounces up to a generous 14 ounces, which makes it impossible to specify the amount you need for a recipe in bunches only. But do not be too frazzled by that. 

Pop a bunch on the scale in the produce section, and if it seems particularly light, grab a second one. In most recipes, an ounce or two plus or minus will not make much difference. 

7) The stems and ribs of kale account for about 30 percent of the weight of the bunch.


Related Post: How to Keep Cooked Broccoli Bright Green


8) The size will not make or break the dish, unless you are cutting the kale for a salad. To cut kale into ribbons, stack the leaves in a rough pile—easier with Tuscan flat leaves than unruly curly kale—and cut them crosswise.

9) Toss it with high-quality extra virgin olive oil. Adding fat to kale when you cook it or serve it helps the body absorb its nutrients.

10) Add the vinaigrette or salad dressing just before serving the salad; otherwise, the vegetables, especially the greens, will begin to wilt. Vinaigrette should always be prepared at the last minute before serving, and one must not hesitate to use one's clean hands for tossing the salad.

11) For a perfect mixed salad, a salade mélangée, compose it with a variety of textures, colors, and flavors. Blend it all harmoniously.

12) When preparing the greens for a salad, tear them by hand rather than cutting them with a knife, which often causes wilting.

13) Maximize the benefits by buying organic produce. Some people say that organic kale holds twice as many nutrients as nonorganic kale.

14) Choose good quality ingredients as possible to prepare the vinaigrette or salad dressing: extra virgin olive oil, good-quality vinegar—balsamic, wine, sherry, or another vinegar to your liking—fresh spices and herbs, and, whenever possible, sea salt, freshly ground pepper, and French mustard.

15) Raw kale contains more vitamin C and B vitamins than cooked kale, but cooking it boosts levels of other nutrients, including iron, so enjoy it both raw and cooked.



What Does Kale Taste Like in a Salad?

Kale leaves have a unique earthy taste, a minerally tang, and a hearty chew. The flavor can be bold, yet it retains a detectable sweetness. The green is not peppery or pungent like some of its brassica cousins like broccoli, though older leaves or those from plants grown in warmer weather often take on a hint of bitterness. 



How to Store Kale in Fridge?

Fresh Kale Preparation

Remove any rubber bands or twist ties from the kale and pop the leaves into a loosely sealed plastic bag. Tuck a paper towel in the bag to absorb any extra moisture and refrigerate the kale for no more than 3 or 4 days

When ready to use, wash the greens, and using a V cut, remove the tough center ribs and thick, tough stems. Leave the tender, edible stems of small young greens intact. Dry the greens well, especially if they are destined for the salad bowl.

DO YOU KNOW? What are the Effects of Freezing and Frozen Storage on Food Quality?



What is Kale Good for Nutritionally?

Low in calories at only about 35 per cup and high in fiber, beta-carotene, vitamins K, C, A, B vitamin and folate. Kale supports your eyesight, bones, and circulation, making it a key superfood at any stage of life. Kale is also a rich source of antioxidant.

It is also high in cancer-preventing glucosinolates.

Kale is a good source of calcium, especially important for people who follow a dairy-free diet.

Kale is rich in a phytochemical called lutein. Lutein can help reduce the risk of age-related macular degeneration, which is the most common cause of loss of vision in older people.



Where to Buy Cheap and Fresh CERTIFIED Organic Kale Online Fast and Secure?

When it comes to food, we are impulse shoppers. Just a quick stop for fresh produce, we go into the store for some bananas and walk out with a giant salad, 2 bottles of organic wine and some fancy gourmet crackers we do not always need.

Alternatively, you can shop online! All your pantry items at a discount, delivered right to your door for free. 

No more impulse purchases! And if that is not enough, buying most of your pantry items online makes weekly shopping trips a breeze. 

You can buy fresh products at AMAZON.COM FRESH fast and certified high quality. You can also choose the most convenient delivery time for you. Click this link--- Amazon.com Fresh if you want to take a peek.

Another great way to avoid this superfluous shopping is by using a service like Thrive Market—imagine an online version of Costco meets Whole Foods

Purchase using this link to GET a discount NOW and Free delivery… Try Thrive Market.



15 Most Shared Simple Raw Kale Salad Recipes

1) Winter Kale and Quinoa Salad


winter-kale-and-quinoa-salad
Photo Credit: eatyourselfskinny.com
Get the Kale Salad Recipe here: Winter Kale and Quinoa Salad

Related Post: Try this best tasting kale chips, get the recipe, click here, How to Prepare Kale Chips Easily? Best Kale Chips Recipes


2) Winter Kale Super Salad


winter-kale-super-salad
Photo Credit: adashofsanity.com
Get the Kale Salad Recipe here: Winter Kale Super Salad

3) Autumn Kale Apple and Quinoa Salad


autumn-kale-apple-quinoa-salad
Photo Credit: cookingclassy.com
Get the Kale Salad Recipe here: Autumn Kale Apple and Quinoa Salad

4) Cranberry Kale Salad


cranberry-kale-salad
Photo Credit: medicalmedium.com/blog/
Get the Kale Salad Recipe here: Cranberry Kale Salad

5) Garlicky Orange Kale Salad with Toasted Almonds and Grated Carrots


garlicky-orange-kale-salad-toasted-almonds-grated-carrots
Photo Credit: shewearsmanyhats.com
Get the Kale Salad Recipe here: Garlicky Orange Kale Salad with Toasted Almonds and Grated Carrots

6) Purple Kale, Aubergine and Blackberry Salad


purple-kale-aubergine-blackberry-salad
Photo Credit: greenkitchenstories.com
Get the Kale Salad Recipe here: Purple Kale, Aubergine & Blackberry Salad

7) Mandarin Orange Cranberry Kale Salad with Candied Pecans


mandarin-orange-cranberry-kale-salad-with-candied-pecans
Photo Credit: joyfulhealthyeats.com
Get the Kale Salad Recipe here: Mandarin Orange Cranberry Kale Salad with Candied Pecans

8) Greek Kale Salad with Creamy Tahini Dressing


greek-kale-salad-with-creamy-tahini-dressing
Photo Credit: cookieandkate.com
Get the Kale Salad Recipe here: Greek Kale Salad with Creamy Tahini Dressing

9) Chopped Mexican Kale Salad


chopped-mexican-kale-salad
Photo Credit: foodiecrush.com
Get the Kale Salad Recipe here: Chopped Mexican Kale Salad

10) Kale and Wild Rice Salad


kale-and-wild-rice-salad
Photo Credit: twopeasandtheirpod.com
Get the Kale Salad Recipe here: Kale and Wild Rice Salad

11) Greek Kale Salad with Avocado


greek-kale-salad-avocado
Photo Credit: therealfoodrds.com
Get the Kale Salad Recipe here: Greek Kale Salad with Avocado

12) Emerald Kale Salad


emerald-kale-salad
Photo Credit: feastingathome.com
Get the Kale Salad Recipe here: Emerald Kale Salad

13) Lemony Fennel, Radish, and Kale Salad


lemony-fennel-radish-kale-salad
Photo Credit: brooklynsupper.com
Get the Kale Salad Recipe here: Lemony Fennel, Radish, and Kale Salad

14) Kale Orange Salad


kale-orange-salad
Photo Credit: cookingclassy.com
Get the Kale Salad Recipe here: Kale Orange Salad

15) California Girl Chopped Kale Salad


california-girl-chopped-kale-salad

Photo Credit: theglowingfridge.com
Get the Kale Salad Recipe here: California Girl Chopped Kale Salad



References:


Brother Victor-Antoine d'Avila-Latourrette. 2004. Twelve Months of Monastery Salads: 200 Divine Recipes for All Seasons, First Edition. Harvard Common Press. ISBN-13: 978-1558322776

Caroline Bretherton and Fiona Hunter. 2017. Super Clean Super Foods. DK Publishing. ISBN-13: 978-1465456298

Laura B. Russell. 2014. Brassicas: Cooking the World's Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More. Ten Speed Press. ISBN-10: 1607745712

Nugrahedi PY1, Verkerk R, Widianarko B, Dekker M. 2015. A mechanistic perspective on process-induced changes in glucosinolate content in Brassica vegetables: a review. Crit Rev Food Sci Nutr. 2015;55(6):823-38. doi: 10.1080/10408398.2012.688076. PMID: 24915330. https://www.ncbi.nlm.nih.gov/pubmed/24915330#

This blog post used images, which constitutes a ‘fair use’ of any such copyrighted material as provided for in section 107 of the US Copyright Law.

Wednesday, August 2, 2017

How to Cook Beef Short Ribs? Try Sous Vide Boneless Short Ribs with Fresh Rosemary Recipe

 

fresh-organic-rosemary-herbs

Although most supermarket shoppers head right for the pork spareribs when they have a craving for ribs, beef short ribs are actually a great economical alternative. They require a lot more tenderizing, but you will save a lot of money and enjoy every bit as much flavor as you would with pork spare ribs.

Beef short ribs are the equivalent of spare ribs in pork, with beef short ribs usually larger and meatier than pork spare ribs.

Beef spare ribs or beef short ribs generally require long periods of cooking in order to break down the connective tissues in the meat and make the meat tender.

Beef short ribs are usually braised for long periods, leading to a flaky texture. In this recipe, the beef short ribs are tenderized using sous vide cooking method and then finished more like a steak. Short ribs have rich, full-bodied beefy flavor and fall-off the-bone tenderness when slow cooked using sous vide cooking technique.

You should try sous vide beef short ribs, those who tried say it is the best tasting ever. The cooked meat is so rich in flavor that you only need 1 to 1- 1/2 short ribs per person.


Quick Tips for Buying Beef Short Ribs: What to look for when buying beef short ribs?

Let us learn something about beef short ribs before we get into the recipe!

a) Retail markets do not usually distinguish which type they are selling. Sharply increased demand among professional chefs and home chefs who cook short ribs low and slow often by sous-vide has brought the price up in some areas.

b) Beef spare ribs tend to be longer, wider, and sometimes more curved than their pork counterparts are.

c) Beef short ribs are cut from the twelve beef ribs (taken from the belly side of the cattle's rib cage above the sternum or breast bone) and may derive from the meatier but fattier and somewhat tougher chuck short ribs- the leaner back ribs (equivalent to pork baby back ribs).

d) "Boneless" short ribs are cut from either the chuck or plate, and consist of rib meat separated from the bone.

e) "Boneless country-style short ribs", however, are not true short ribs. It is cut from the chuck eye roll (serving as a less expensive alternative to rib steak).

f) Chuck short rib bones are usually halved to make 3- to 4-in [7.5- to 10-cm] pieces. There is more meat on one end of the rib than the other, about 1 in [2.5 cm] on one side and 2-1/2 in [6 cm] on the other.

g) The thickest short ribs are sometimes sold on their own and are called an English cut.


SOUS VIDE BONELESS SHORT RIBS RECIPE

sous-vide-boneless-short-ribs-fresh-rosemary-recipe

72 hours, 45 minutes
130°F (54°C)
4 servings

INGREDIENTS:

1 TB. kosher salt
1 tsp. granulated sugar
1 tsp. ground black pepper
1/2 tsp. fresh rosemary leaves, chopped
4 lb. (2kg) beef spare ribs (beef short ribs)

PREP AND SEAL: 20 minutes


COOKING DIRECTIONS:

1) Preheat your favorite sous vide machine to 130°F (54°C).

2) In a small bowl, combine kosher salt, sugar, black pepper, and rosemary. Set aside.

3) Trim away any large pieces of fat from beef spare ribs.

4) Using seasoning mixture, season spare ribs evenly on all sides.

5) Put seasoned spare ribs in two 1-gallon (3.75l) plastic bags and seal.


COOK: 72 hours

1) Once the sous vide water bath has reached the desired temperature, insert the plastic bag of spare ribs and allow to cook for 72 hours.

2) Remove the plastic bag from the water bath.


FINISH: 25 minutes

1) Remove spare ribs from the plastic bag and dry meat with paper towels.

2) Strain liquid from the plastic bag through a fine-mesh sieve into a large saucepan.

3) On the stovetop over high heat, cook liquid until it reduces to a glaze, about 10 minutes. Set aside.

4) Remove bone from spare ribs. Sear spare ribs with a reliable blowtorch, in a cast-iron skillet, or on a hot grill for about 1 minute per side.

5) Coat spare ribs in glaze and serve.


Most Shared Related Posts:

The 10 Commandments for Sous Vide Cooking

Accurate Sous Vide Cooking Times- PDF Free Download

9 Best Cookbooks for Sous Vide Cooking Technique



How to Bone Beef Short Ribs and Prepare a Royal Short Rib

To make it easy for you, you can also have the friendly butcher remove the bone from the meat. If not just, follow the easy instructions below.

Here we trim a rack of three plate short ribs, which are square like in shape with heavy bones and dense, fatty, and collagen-rich flesh.

how-to-bone-beef-short-ribs-gif

1) Turn a section of plate short ribs over so its inner side is up. Use a small butcher’s hook to grab on to the thick white membrane covering the bones. (If not available, use your fingers to grab on to the edge of the membrane and pull.)

2) Once the heavy membrane has been removed, run your knife across the bones about 1 inch (2.5 cm) from either end, scoring through the remaining membrane to the bone.

3) Use the tip of your boning knife to make a lengthwise score through the membrane that covers each bone.

4) Use the butcher’s hook (or your fingers) to pull the membrane from the underlying bone. Repeat with the remaining two bones to make boneless short ribs.

5) Slice off the royal short rib.

6) Stick your knife just under the membrane, starting from just under the free end of the bone and slicing to the other end. Remove and discard the membrane.

7) Boneless short ribs with crosscut section on the left.

8) To make a royal short rib, pull up the bone from the narrower side at the larger end of the short ribs without pulling it out completely.

9) Push the meat down so it partially covers the bone on the inner curved side, and then wrap the end over the bone.

10) Tie the meat down to the bone by running the string over the meat and the bone to secure.

VIDEO: How to Debone And Roll a Rib of Beef



References:

Thomas N. England. 2016. Cooking Sous Vide: Richer Flavors - Bolder Colors - Better Nutrition; Discover the low-temperature. Alpha. ISBN-13: 978-1465453495

Aliza Green (Author), Steve Legato (Photographer). 2015. The Butcher's Apprentice: The Expert's Guide to Selecting, Preparing, and Cooking a World of Meat. Crestline Books. ISBN-13: 978-0785832713

Sunday, July 2, 2017

Ultimate List of Foods to Boost Immunity Quickly

 

How Do You Boost Your Immune System Naturally?

Overall, your body's immune system does an outstanding job of defending you against disease-causing microorganisms. However, sometimes it fails. In just 3 minutes, you will learn how to eat right and improve your immune system quickly.

The immune system plays a fundamental role in helping to keep you healthy by protecting against infections such as colds and flu, as well as more serious illnesses such as cancer. 

Healthy immune system needs good, regular nourishment. Here is an example of a day of eating to boost your immune system, which may help increase your resistance to infection and disease.


1) TO DRINK

orange-juice-foods-boost-immunity-quickly

Drink a glass of freshly squeezed orange juice to boost your levels of immune boosting vitamin C. For a more substantial drink, blend yourself a banana and yogurt smoothie (← download the free smoothie recipes ebook NOW, just click the link)—this will encourage the development of healthy bacteria in your gut, helping your body stay healthy and fend off illness.


2) BREAKFAST

organic-yogurt-foods-boost-immunity-quickly

Eat a simple bowl of yogurt, oats, and fresh fruit for breakfast. Yogurt is a natural source of probiotic, also known as "good bacteria" that live in your gut. Clinical studies have linked good gut health to boosting immunity, better sleep, and good digestion. The probiotic found in yogurt help to keep our intestinal tracts free of disease-causing bacteria. 

Laboratory studies have also found that increased yogurt intake may improve our body's immune response.

Experts recommend choosing yogurts with a "live and active cultures" seal and avoiding heavily sweetened varieties. 

Be wary of foods that are infused with probiotic, though. Not all probiotic are made equal, and products that contain them do not always have enough active cultures to make an actual difference. 

Not an eater of yogurt or are dairy-free? It is best to stick to other natural sources, like kimchi, sauerkraut and kefir.

In addition, recent scientific studies show that people who eat whole-grain cereals at breakfast are less likely to suffer from colds and flu. Eating just one small container of yogurt each day can reduce the risk of catching a cold by up to 25 percent.


3) MID-MORNING SNACK

ripe-guava-foods-boost-immunity-quickly

Grab an orange or guava for your morning snack. Guava and oranges are packed with vitamin C, which increases the production of infection-fighting white blood cells. Vitamin C also boosts levels of interferon, an antibody that coats the surface of cells, preventing the entry of viruses.


4) LUNCH

seared-salmon-foods-boost-immunity-quickly

Eat plenty of vegetables, fruits, nuts, and seeds, which will provide your body with the nutrients your immune system needs. A study in older adults showed that boosting fruit and vegetable intake improved antibody response to the Pneumovax vaccine, which protects against Streptococcus pneumonia.

Include mackerel, fresh salmon, sardines, or fresh tuna in your lunch. These fish provide high quantities of omega-3 fatty acids, which act as immune boosters by increasing the activity of phagocytes, the white blood cells that overcome bacteria. They are also an excellent source of vitamin D, contributing to a healthy immune system.


Related Fast and Easy Recipe: Pan-Seared Salmon Recipe from Fraunces Tavern New York City, NY Est. 1762


5) AFTERNOON SNACK

ripe-banana-foods-boost-immunity-quickly

Bananas contain a type of fiber that works as a prebiotic in your gut, encouraging the growth of beneficial bacteria. Good gut bacteria help to strengthen and protect the immune system by crowding out bad bacteria that can cause disease.


6) DINNER

carrots-foods-boost-immunity-quickly

Add foods rich in beta-carotene to your evening meal, such as butternut squash, pumpkin, carrots, and yellow, orange, or red bell peppers. Beta-carotene is a phytochemical that helps improve communication between the cells of your immune system, and is found in many orange, yellow, and red foods.

Vitamin C can be found in high quantities in citrus fruits, tomatoes, and bell peppers. Dark leafy greens, butternut squash and avocado are excellent sources of vitamin E. Combining these and other fruits and vegetables with adequate protein intake will help supercharge your immunity.


Related 30-Minute and Delicious Recipe: Creme de Abacate- Avocado Cream- Brazilian Food Recipes


8) DRINK PLENTY OF LIQUIDS

green-tea-foods-boost-immunity-quickly

In addition to consuming healthy foods, it is also critical to stay hydrated in order to help keep your throat and airways clear. Not all beverages help fight illness. Water or warm green tea is a great way to stay hydrated, provide warmth and comfort to an irritated and inflamed throat and help relieve congestion.

Try to stay away from sweetened beverages, like sports drinks and juice, as too much sugar in your body can cause inflammation, which further weakens your immune system.


9) AVOID SMOKING AND ALCOHOL

no-smoking-no-drinking-alcohol

Drinking alcohol or smoking cigarettes reduces the quantity of vitamin C in your body.


10) NATURAL HERBS, ESSENTIAL OILS AND SUPPLEMENTS

If you are into natural medicine or healing. Try using these 9 natural herbs, supplements and essential oils.

a) Echinacea

b) Elderberry

c) Colloidal silver

d) Astragalus root

e) Ginger

f) Ginseng

g) Vitamin D

h) Myrrh

i) Oregano

(click to enlarge info graphic)

list-of-foods-to-boost-immunity-quickly




References:

Caroline Bretherton and Fiona Hunter. 2017. Super Clean Super Foods. DK Publishing. ISBN-13: 978-1465456298

George Mateljan. 2007. The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating, 1st edition. Pub: World's Healthiest Foods. ISBN-10: 0976918544 

Justin Sonnenburg and Erica Sonnenburg. 2016. The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-term Health, Reprint edition. Penguin Books. ISBN-13: 978-0143108085

Website: draxe.com, How to Boost Your Immune System — Top 10 Boosters

Wednesday, June 14, 2017

8 Best Healthy Foods to Eat Everyday to Lose Weight and for Perfect Skin

 

If you want to lose weight, feel great, have a perfect or flawless skin and improve your health in many ways, then these are the eight healthiest foods you should eat every day. Losing weight does not require magical pills. The solution is in the foods you eat regularly

Discover in just 5 minutes what to eat to help you lose weight quickly and safely. 

The foods here are the ones I actually do try to eat every single day for their health benefits. More importantly, it is explained how you are made sure to eat each one on suggested recipes.

You will see that incorporating these foods daily (or any food you want to eat daily) is like creating any other habit. They must be built in to your routine, so that you do not need to make a special effort to eat them, it happens automatically. (Note that many can easily go into a smoothie, and many can easily go into a salad—a big reason to build your diet around these two meals!)


8) GREEN TEA. Recent scientific studies have indicated that green tea could protect against cancer, heart disease, and osteoporosis, as well as aid in weight loss. In addition, you cannot walk into a cosmetics store these days without bumping into a skin care product containing green tea. 

Many believe the tea in skin products can help prevent skin cancer and signs of aging.

If you look at the ingredients list for any fat burning supplement, chances are that green tea will be on there. Green tea has been shown to boost the metabolic rate and increase fat burning in the short term. Learn this later; just click here, How Many Cups of Green Tea a Day for Weight Loss and Cancer Prevention?

green-tea-weight-loss-lose-weight

HOW TO GET IT DAILY: (For the suggested recipes, I will post these recipes later. To get more information and get the LATEST recipes please subscribe to this blog, click here, subscribe to Culinary Physics. Like our Facebook page, click, Facebook page Culinary Physics.)

During an afternoon break from work—either brewed hot or iced from the fridge (the leaves are good for three infusions)

Frozen Matcha Latte with Sweet Red Beans

Slow-Cooker Coconut-Matcha Brown Rice


7) MUSHROOMS. Mushrooms are low in calories, fat-free, cholesterol-free, gluten-free, and very low in sodium, yet they provide important nutrients, including selenium, potassium (8%), riboflavin, niacin, vitamin D and more.

mushrooms-health-benefits-lose-weight

HOW TO GET THEM DAILY:

By sipping on homemade mushroom broth, sautéing them for your morning tofu wrap, or in stir-fries. (Mushrooms should be eaten cooked, not raw, as they contain toxins that are deactivated when cooked.)

Vegan Mushroom Stroganoff- Healthy Recipe

Better than Bone Broth

Shiitake Bakin’


6) ONIONS AND GARLIC. Onions and garlic are both part of the allium family of vegetables that contain substances to that benefit your health in many ways, stated the American Institute for Cancer Research

While onions and garlic cloves do give off strong odors, the sulfur compounds responsible for those aromas are the same substances that provide health benefits if you eat onions and garlic, the Linus Pauling Institute declared.

onions-garlic-health-benefits-lose-weight

HOW TO GET THEM DAILY:

As the foundation of flavor for every dish you sauté!

Quick Pickled Onions

Roasted Garlic Dressing


5) BEANS. Beans provide the body with soluble fiber, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fiber a day—the amount in 1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 percent. Beans also contain saponins and phytosterols, which help lower cholesterol. 

Do you how to cook beans easily? Learn more here, click or tap link, How to Cook Beans Fast and Delicious?

beans-super-protein-health-benefits-lose-weight

HOW TO GET THEM DAILY:

In a wrap with veggies for breakfast, sweetened for a snack, in a dip such as hummus, and as the base for your dinner

Slow-Cooker Refried Beans

Tutu à Mineira- Mashed Beans- Brazilian Food Recipes

Bulked-Up Smoothie


4) TURMERIC. A study done by Drugs in R & D found that curcumin or turmeric was equal or more effective than diabetes medications at reducing oxidative stress and inflammation in the treatment of high cholesterol.

It may help with acne scarring. You may want to try a turmeric facemask to help reduce acne and any resulting scars. The anti-inflammatory qualities can target your pores and calm the skin. Turmeric is also known to reduce scarring.

Studies like these are causing pharmaceutical companies to design a synthetic form of curcumin that unfortunately, will not work as well as the real thing.

where-to-buy-turmeric-health-benefits-lose-weight

HOW TO GET THEM DAILY:

In just about everything you eat! Add flavor to salad dressings, cooked grains, and even smoothies (cardamom, basil, or cinnamon). For turmeric specifically, try:

Sesame-Turmeric Oven Fries


3) NUTS AND SEEDS. Macadamia nuts are one of the best, as they have the highest fat and lowest protein and carb content of any nut. 

Pecans and Brazil nuts are also high in healthy fat and low in protein, while providing abundant antioxidants and minerals. 

Almonds and pistachios contain beneficial antioxidants, fats, vitamins, and minerals as well, but should be eaten in moderation due to their high protein content

flax-seeds-super-food-health-benefits-lose-weight

HOW TO GET THEM DAILY:

Use 1 to 2 tablespoons per smoothie or salad.

My favorites: flaxseeds (be sure to grind them), chia seeds, pumpkin seeds, walnuts

Chipotle–Pumpkin Seed Salsa

Banana Cream Chia Pudding Parfaits

How to Make the Jamie Oliver's Savoury Moroccan Vegan M'Hanncha - Vegetarian Recipes

Emergency Vegan Shakin’ Bits

Crazy Mixed-Up Nut Butter


2) LEAFY GREEN AND CRUCIFEROUS VEGETABLES. Cruciferous vegetables are part of the Brassica genus of plants. They include the following vegetables, among others: Arugula, Bok choy, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Collard greens, Horseradish, Kale, Radishes, Rutabaga, Turnips, Watercress and Wasabi.

Brassica vegetables are highly regarded for their nutritional value. They provide high amounts of vitamin C and soluble fiber and contain nutrients with anticancer properties: 3,3'-diindolylmethane, sulforaphane and selenium

Boiling reduces the level of anticancer compounds, but steaming, microwaving, and stir-frying do not result in significant loss. Steaming these vegetable for three to four minutes is recommended to maximize sulforaphane. Learn how to… How to Keep Cooked Broccoli Bright Green?

kale-and-broccoli-health-benefits-lose-weight

HOW TO GET THEM DAILY:

Salads, smoothies, and sautéed as a side

Colcannon

How to Prepare Kale Chips Easily? Best Kale Chips Recipes

Lemony Steamed Kale with Olives

Almost Instant Ramen

Broccoli Frittata Recipe- Healthy Recipes


1) FRUITS, ESPECIALLY BERRIES. Berries are bright, flavorful, and sweet super fruits that have a long list of health benefits. Vitamin C. A strong antioxidant that protects skin from free radicals. It hydrates the skin and increases collagen and elastin levels. 

Found in blackberries, blueberries, cranberries, elderberries, goji berries, raspberries, and strawberries. These colorful fruits are high in antioxidants and polyphenols, which help fight chronic disease and cancer.

berries-superfood-health-benefits-lose-weight

HOW TO GET THEM DAILY:

A few handfuls in a smoothie, first thing in the morning.

We usually use frozen berries—, which are not much different from fresh in terms of nutrition—but when they are in season and we can get them at the farmers market or from the farm, we will use fresh.

Strawberry Shortcake Rice Bites

Blueberry-Walnut Vinaigrette


OTHER HEALTHY FOODS TO EAT SEVERAL TIMES A WEEK

Though the above foods are the ones worth designing your daily food habits around, there are many others that fill out a varied plant-based diet. You will see that these foods also show up in many of our recipes in this blog.

1) Avocado (often on toast or in place of dressing on a salad, Creme de Abacate- Avocado Cream- Brazilian Food Recipes)

healthy-ripe-avocado-health-benefits-lose-weight

2) Coconut products (coconut virgin oil, coconut butter or manna, coconut milk, shredded coconut)

coconuts-super-food-health-benefits-lose-weight

3) Ginger (sometimes as tea and in smoothies or stir-fries)

ginger-health-benefits-lose-weight

4) Tomatoes (raw in salads or cooked in stews and main dishes)

benefits-of-tomato-lose-weight

5) Lemon juice (to brighten up a dish)

lemon-health-benefits-lose-weight

6) Dates (usually as fuel during a run, or in treats). My favorite is dates medjool

dates-medjool-health-benefits-lose-weight

7) Dark chocolate - less or no sugar (as an occasional treat for doing something good for your health)

dark-chocolate-fair-trade-health-benefits-lose-weight




REFERENCES:


George Mateljan. 2007. The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating, 1st edition. Pub: World's Healthiest Foods. ISBN-10: 0976918544 

Laura B. Russell. 2014. Brassicas: Cooking the World's Healthiest Vegetables: Kale, Cauliflower, Broccoli, Brussels Sprouts and More. Ten Speed Press. ISBN-10: 1607745712

Matt Frazier, Stepfanie Romine and Rich Roll. 2017. The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts and the Rest of Your Life. The Experiment. ISBN-13: 978-1615192663

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