Category Archives: FOOD PREPARATION

5 Healthy Vegetables To Include in Your Diet

As we all know, vegetables are a paramount source of nutrition and vitamins to include in your diet. They reduce many chronic diseases including heart attacks and strokes and are important for keeping a fit and healthy body. Below are 5 vegetables that one should include in their diet: Broccoli – they are full of Vitamin K and C which provide a great source of fiber, folate and potassium. Vitamin K is essential for many proteins used for blood clotting while Vitamin C develops collagen used repairs cuts and heals wounds through the formation of body tissue. The fiber keeps the digestive system healthy whilst the folate allows for the necessary formation of new cells. Garlic – used through ancient civilisations due to its medicinal and health benefits. Garlic contains sulphur compounds called allicin that is formed when it is chopped or crushed and provides potent biological health effects through the digestive system. The vitamin C content in garlic can cause it to act as an anti-inflammatory and prevent against nasty viral and bacterial activities Garlic also has very few calories so is great against weight-loss and obesity. Zucchinis – Many people avoid zucchinis due to their lack of taste however they hold an abundance of goodness. They have many anti-oxidants which assist in weight loss and cholesterol reduction. You could also just eat the zucchini flowers and there are many recipes online on how to cook zucchini flowers. Tomatoes – rich in the anti-oxidant lycopene which is important for bone health. A study revealed removing lycopene from a diet of postmenopausal women caused an increase in the risk of osteoporosis. Tomatoes are also great for having a healthy heart as they lower LDL cholesterol and triglycerides. Spinach – is an extremely valuable source of vitamins A, B2, C and K as well as having manganese, iron, folate, calcium and potassium. Research has found that eating 300g of spinach everyday will lower the amount of oxygen required to energise the muscles of people exercising by 5%. Spinach also reduces the risk of skin cancer. Overall, vegetables are a necessary part of any diet to keep oneself healthy and prevent the body against cancers and disease. Vegetables contain an array of nutrients and vitamins which will also assist with lowering blood pressure, preventing the development of kidney stones and increasing bone density. Hopefully these reasons will get you kickstarted into eating more of the wonderful things that are known as vegetables.

10 Ways to Add Summer Fruit to Your Diet

Living in a colder climate, I find summer to be a wonderful time of year for delicious fresh food. The cost and availability of fresh produce is limited in the winter months and now is the time to enjoy what is in season. We get a variety of nutrients from different foods and changing with the seasons can help you to have variety in taste as well as nutrition throughout the year. Summer fruit options Let’s start with a list of some of the delicious summer fruits you may find at your local farmers market or at your grocer: Blackberries Boysenberries Blueberries Cantaloupe Cherries Mangos Nectarines Peaches Plums Pluots Raspberries Tomatoes Watermelon Selecting the best fresh fruit Buying these summer fruits in season will save you money at the store and offer delicious and nutritious food options. But you may find you struggle with choosing the best of each of the fruits. Here are some tips for choosing these fresh fruits at the store. Berries – Look for blackberries or boysenberries that are shiny and plump. For all berries look at the package, tip it upside down to look for signs of mushy fruit. Once berries start to deteriorate it will quickly spread to the other fruit and may ruin the entire package. When choosing cherries look for fruit free of blemishes. Blueberries are the berry that will be found with a dull/matte finish. Melons – All melons should feel heavy for their size. Cantaloupe will have a fragrant smell, but watermelon will not have a noticeable aroma. When gently pushing on the stem end of a cantaloupe it should have a slight give when it is ready to eat. Nectarines, Peaches, Plums and Pluots – Choose fruits that are heavy in size, have a sweet smell and are free of blemishes. When ripe they should have a slight give when you push gently on the fruit. Mangos – Look for fruit that gives slightly when gently pressed. The color may vary though darker green is most likely not yet ripe. Tomatoes – Look for fruit that is unblemished and red in color. Adding summer fruit to your diet Make it simple – chop up a variety of fruit for a mixed fruit salad or simply choose any of the fruits for a snack or for dessert. Prepare mango salsa for topping on fresh fish or chicken – peel and seed 1 mango and dice, mix with 1 chopped green onion, 2 TB fresh cilantro, 1 TB lemon juice and 1 TB lime juice. Add berries to pancakes, waffles or muffins. Snack on fruit kebabs with diced melon or other fruit you enjoy. Add protein such as diced cheese or meat to make it a more filling snack or a small meal. Mash ½ C blueberries and mix with 1 lb. hamburger for added moisture and nutrition to a hamburger patty. Slice tomatoes on a sandwich or in a salad. Add diced nectarines or peaches to a lettuce or pasta salad. Make a blackberry cobbler. Recipes often contain twice the sugar that is needed for a sweet dessert – cut the added sugar by 1/3 to ½. Prepare fresh fruit jam. Mash 1 lb. very ripe fruit (strawberries or other berries, plums, peaches or nectarines), add 2 TB chia seeds and 2 TB honey or maple syrup. Add it to plain Greek yogurt for a delicious breakfast or snack. Dice plums or pluots in cooked oatmeal, add cinnamon for a flavorful breakfast. If any of these foods have not been a part of your diet in the past, be adventurous and try something new. When choosing good quality, adequately ripe fruit you will find wonderful tastes to enjoy all summer long. Happy summer!

Healthy Recipes And Easy-To-Prepare Foods

When was the last time you prepared real good food for your family? Many people today, with their busy schedule, usually rely on instant foods and fast food products for their meal. These foods don’t require a lot of time to prepare, and all you really need to fill your stomach is money. However, the danger here lies on the fact that instant foods contain lots of harmful elements—cholesterol and fats, preservatives, and other chemicals. If you don’t watch out your food intake, you may end up obese or suffering from serious disease like heart failure and hypertension. Well, it’s time you consider healthy recipes to prepare nutritious meals for you and your family.

What You Need

With the help of easy-to-follow healthy recipes and some helpful kitchen equipment, you can prepare delicious and healthy meals for everybody in the family. It will also be helpful if you stock healthy foods in your cupboard and refrigerator for those emergency cooking moments and food preparations. Among these are:

•    Fruits (fresh, canned, or dried). With fruits around, it’s easy to make simple nutritious snacks like juices, smoothies, salads, pies, and many others. All you’ll need are simple equipment like blender and food processor to make things easier. And if you’re really press for time, you can simply eat them raw and fresh—they’re even healthier that way!
•    Vegetables, like fruits, are very healthy options. Most of them—like cabbage and asparagus—are also easy to prepare. All you need is to do some good cutting and then you can easily make salads and some crunchy snacks. And if you don’t like all the chopping and cutting and all that, you can get a food processor to do all the tasks for you. Some veggies also require simple roasting or grilling and then some spices for flavoring, and you’re done!
•    Eggs. The good thing with eggs is that you can prepare them easily without even the need for any other ingredient. Just boil them for a few minutes and they’re ready to eat! You can also use them for your sandwiches and salads together with vegetables, mayonnaise, and cheese.
•    Meat and fish. These typically take time to prepare and they require effort. But, if you have an hour, you can find healthy recipes that you can serve your family. And if you have a slow cooker or crock pot, that’s better! By preparing all your needed ingredients early in the morning and then plugging in the crock pot just before you leave home, you’ll surely have dinner ready when you and your family get home in the evening.

With all these, there’s no reason you shouldn’t eat healthy foods again. All you will need is to find healthy recipes to help you with your cooking. You can find cookbooks specializing in quick meals, as well as online sites with tips and suggestions to help you with food preparation. These recipes will show you the way to a healthier diet—no matter how busy you are!
Source by magz titinapa