Learn How to Grow Peanuts in Your Spring Garden

Peanuts are not actually nuts, they are a vegetable that belongs to the legume family. Learn how to grow peanuts in your garden and enjoy the benefits of this hassle free, delicious crop.

Peanuts are native to South America and take about 120 days tomature. The plant is hardy and can withstand light spring and fall frosts. Although peanut plants are normally considered to be Southern crops, Northern gardeners can grow them successfully if they start the plants indoors, and use certain varieties that can withstand cooler climates.

Planting

Peanuts require full sun and soil with good drainage. You can ensure enough drainage by working in organic matter in order to make it loose and friable.

Peanut seeds can be planted hulled or unhulled but be sure not to remove the thin, pinkish brown seed coverings, otherwise the seed will not germinate.

If you live in a cooler climate, start your peanut plant indoors in a large pot about a month before the last frost. Seeds should be sowed on inch deep and placed in the sunniest spot possible. Be sure to water weekly. You can transplant your peanut seedlings into your outside garden once the soil is between 60 and 70 degrees Fahrenheit. Transplants should be spaced 10 inches apart.

If you live in a warmer climate, plant your crop outdoors around the last expected frost. Space your seeds 2 inches deep and 5 inches apart in rows that are 2 to 3 feet apart. Be sure to water well and thin the plants to 10 inches apart.

Growing

Once it is about 1 foot tall, long, pointed pegs will grow from faded flowers and push 1 to 3 inches into the soil. This is where you will find the peanut. The soil around the plant should be soft enough so that the pegs growing from the plant do not have too much difficulty penetrating the soil. You can help your plant by laying down some light mulch, like grass clippings or straw to prevent the hardening of soil.

1 inch of water a week is perfect for a peanut plant. Since it is a legume, it can supply its own nitrogen. The use of nitrogen-rich fertilizer will encourage foliage instead of fruit, so try to avoid the use of any fertilizer that may contain a lot of nitrogen. Soil that is well-prepared will provide all the nutrients the plants need.

Harvesting

Once the leaves turn yellow and the peanuts’ inner shells have gold looking veins, your crop is ready to harvest. You can check the peanuts periodically by pulling out a few nuts and shelling them. The pegs will become very brittle and the pods will break off if you wait too long to harvest. To harvest, pull the entire plant our of the ground while the soil is moist. Dry the plant in an airy space until the leaves become crumbly. Once the plant is dried, remove the pods. Unshelled peanuts can be stored for up to a year if they are stored in an airtight container.

[via Real Farmacy]

Protein 101

At this point, everyone has heard talk of high-protein diets. But what do you really know about protein? You know you can get it from meats and beans — but if that’s all you know about protein, then you have a lot to learn.

First thing's first: What the recommended daily serving is for men, women and children? According to WebMD.com, serving sizes are different depending on your sex and age. Teenage boys and active men need three daily servings (7 ounces total), while women, children ages 2 to 6 and the elderly need two servings (5 ounces total), WebMD.com says. Older children, teenage girls, active women and men who aren’t as active need 6 total ounces, or two servings.

But What, Exactly, is Protein?

Anne Mauney, MPH, RD, a blogger at Fannetastic Food, explains: “Protein is a macronutrient that is a vital structural plus working substance in all cells. Protein is made up of building blocks called amino acids, which all have the same basic structure. There are nine essential amino acids — essential means that the body can't make them itself so we must get them through food.

“Protein is necessary in body growth, repair and replacement of damaged tissue,” Mauney continues. “It can also facilitate or regulate body reactions (as an enzyme); is a major structural component of all cells and the building blocks of muscle, skin, blood, bones, teeth, ligaments and tendons; and can act as hormones, transporters or antibodies as well.”

So why does everyone talk about eating protein in order to maintain weight or aid in weight loss? Mauney says it’s all about satiety. “Protein is the most satiating macronutrient,” she adds, “which means that eating protein helps send signals to your body that you are getting full.”

Straight to the Source

According to the CDC, there are many sources of protein: animal-based foods, such as red meat, poultry, fish, milk, eggs and cheese; legumes; tofu; nuts; and seeds. But what are the best forms of protein to eat?

“Protein from animal sources is higher quality because it contains all of the essential amino acids," Mauney says. "Vegetarian protein is an incomplete protein, as it does not contain all the essential amino acids, but simply pairing foods together that have complementary proteins (e.g., rice and beans) is a great way for vegetarians to get all the essential amino acids.”

Bonus tip: “You don't have to have all the essential amino acids in one sitting, either — having those complementary proteins at different times of the day is also fine,” according to Mauney.

Everything in Moderation

While high-protein or so-called low-carb diets are very popular, when trying to lose weight, Mauney prescribes to the “everything in moderation” school of thought. “If you are lacking protein, it's certainly important to add some in, but limiting carbs more often than not just leads to disordered relationships with food and a lot of guilt around mealtime, which can lead to restrict/binge cycles,” she says. “Don't be scared of carbs!”

Additionally, Mauney recommends eating protein throughout the day. “Whether you want to lose weight or just maintain weight, I'd always recommend having some form of protein at each meal of the day, and at snack time, too. Adding some protein to breakfast in particular is a great way to feel more satisfied through the day/morning.”

[via HellaWella]

Best and Worst Nuts for Your Health

Should you go nuts?

Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.

Here's a look at the pros and cons of different nuts, as well as the best and worst products on supermarket shelves today. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.

Best nuts for your diet

Almonds, Cashews, Pistachios

All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. "Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.

The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)

Worst nuts for your diet

Macadamia Nuts, Pecans

Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories—200 each—along with the lowest amounts of protein and the highest amounts of fats.

However, they're still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you're practicing proper portion control and not downing handfuls at a time, says Caplan, any kind of raw, plain nut will give you a good dose of healthy fats and nutrients.

Best nuts for your heart

Walnuts

While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.

Best nuts for your brain

Peanuts

Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.

Best nuts for men

Brazil Nuts, Pecans

Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein.

Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.

Best nuts for disease prevention

Almonds

Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.

Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors, from Wasabi & Soy Sauce to Lime 'n Chili.

Best snack packaging for nuts

Choose 100- to 200-calorie packs

Because nuts are so high in calories (and so tasty, to boot!), it's important to practice portion control when eating them as a snack. We love Blue Diamond Almonds 100-calorie snack packs, available in six flavors, including Cinnamon Brown Sugar and Dark Chocolate. Want more variety? Pick up Planters Nutrition Wholesome Nut Mix on-the-go packs, each containing a 200-calorie mix of cashews, almonds, and macadamia nuts.

Worst snack packaging for nuts

Avoid anything in a tub

We're all for buying in bulk to save money and packaging, but it's important not to snack straight from the box (or in this case, the giant tub) when a craving hits. Beer Nuts' "original" formula—peanuts coated with a sweet and salty glaze—aren't a bad choice themselves (170 calories, 14 grams fat, and 2 grams sugar per ounce), but if you're munching on them at a party or during a "long day of game watching," as the company's website suggests, you'll likely be eating more than the recommended serving size. Not to mention, the Party Mix variety also includes M&Ms and sugary yogurt-covered raisins, for an extra calorie boost. A better bet is Beer Nuts' Original Teaser Peanut Sized bags, each containing just half an ounce of nuts.

Best nuts for chocolate lovers

Go for cocoa-dusted almonds

Rather than hiding your nuts under a thick layer of sugary chocolate candy—think Jordan almonds or peanut M&Ms—keep it simple with Emerald's Cocoa Roast Almonds. These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have 150 calories, 13 grams fat, and 1 gram of sugar per ounce.

We'd give you a "worst" nuts for chocolate lovers, but the possibilities are practically endless. Just think of it this way, says Caplan: Anything that's more chocolate than nut really should be considered candy—not as a way to get your daily quota of healthy fats.

Best nuts for your sweet tooth

Try all-natural glazed nuts

Want something sweet and satisfying but without the extra calories and high-fructose corn syrup? Look no further than Sahale Snacks glazed nuts, in flavors like Almonds with Cranberries, Honey, and Sea Salt (160 calories, 11 grams fat, 5 grams protein per ounce) or Cashews with Pomegranate and Vanilla (150 calories, 10 grams fat, 4 grams protein per ounce). They're sweetened with organic cane juice and tapioca syrup, and each contains only 6 grams of sugar per ounce. Just be careful not to eat the whole bag!

Worst nuts for your sweet tooth

Check labels for sugar content

Just because something has nuts in it doesn't make it good for you, says Caplan: "Don't justify eating a Snickers because it's got peanuts in it." Anything coated with or tucked inside layers of sugar, toffee, chocolate, or ice cream isn't going to give you much nutritional benefit, and the calories can quickly add up, she says.

It's not just candy, though: Beware of seemingly healthful varieties, like Planters Sweet 'N Crunchy Peanuts. Although they still have just 140 calories and 8 grams fat per ounce, the second and third ingredients after peanuts are sugar and butter. In fact, one ounce contains 13 grams of sugar (in just a 28-gram serving size). Considering peanuts only have about 2 grams of sugar naturally, that's 11 grams of added sugar in just one handful, out of a recommended 25 for the whole day!

Best nuts for a salt craving

Look for 'lightly salted'

If you don't have high blood pressure or haven't been warned away from salt by your doctor for other reasons, a handful or two of salted nuts a day won't hurt you, says Caplan, who has a private nutrition practice in Vienna, Va.

Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts, almonds, and cashews (45-55 mg sodium), or Wonderful Pistachios Lightly Salted (80 mg). Check ingredient labels, too: Some brands, like Back to Nature Salted Almonds (75 mg sodium), contain less salt than others.

Worst nuts for a salt craving

Steer clear of BBQ or boiled nuts

If you're watching your sodium intake, watch out for hot and spicy or barbecue flavors too. Kar's Nuts Blazin' Hot Peanuts, for example, contain 370 mg of sodium per ounce (along with 160 calories and 14 grams fat)—a whopping 15% of your daily recommended value, in just one handful!

Beware boiled peanuts, as well: This Southern treat is made by soaking fresh, raw peanuts, in their shells, in a salty brine. Sodium amounts will vary based on the exact preparation, but Margaret Holmes Peanut Patch boiled peanuts, for example, contain 390 mg per ounce. 

Best trail mix

Raw nuts, seeds, and dried fruit

Trail mix is available in countless varieties and from countless brands. "Look for trail mix with raw nuts," suggests Caplan. "Or if the nuts are roasted, look for the words 'dry roasted' rather than 'oil roasted.'"

Nuts pair great with fruit, seeds, and perhaps even a little dark chocolate, Caplan adds; just pay attention to the calorie count and serving size. We love Eden Foods' "All Mixed Up" blend (160 calories, 12 grams fat, 8 grams protein per ounce) of organic almonds, pumpkin seeds, and dried tart cherries. If you're more of a granola guy or gal, treat yourself to a quarter cup of Bear Naked's Banana Nut mix (140 calories, 7 grams fat, 3 grams protein) with almonds and walnuts.

Worst trail mix

Save high-calorie mixes for the trail

High-calorie trail mix is fine when you've got a long hike ahead of you, but too often we eat these store-bought blends while sitting at our desks or driving in our cars. Don't make that mistake with Planter's Energy Go-Packs, a 1.5-ounce mix of nuts, semisweet chocolate, oil roasted soynuts, and sesame seeds: With 250 calories and 20 grams of fat a pop, they fall slightly above our healthy snacking guidelines.

Also check labels for sky-high sugar contents: Some trail mixes—especially those with raisins, dried cranberries, and/or candy-covered chocolate pieces—can contain up to 18 grams of sugar per serving.

Best nut butter

Keep ingredients simple

When choosing a nut butter, look for spreads with the fewest ingredients possible: Just nuts (and salt, if you want). Arrowhead Mills Organic Peanut Butter, for example, contains 100% dry-roasted peanuts, and has 190 calories, 17 grams fat, and 8 grams protein per 2 tbsp serving. (We also like their creamy cashew and almond butters, which do contain some natural canola oil.) Keep natural peanut butter in the fridge, advises Caplan, to keep it from going rancid and to prevent oily separation.

Worst nut butter

Skip added oils and sugars

Major brands have eliminated trans fats from their nut butters, but most still contain hydrogenated oils (high in saturated fat) to increase spreadability and prevent separation. Some "natural" product lines swap hydrogenated oils for palm oil, also high in saturated fat. Skippy Natural with Honey, for example, contains 200 calories, 16 grams fat (3.5 grams saturated), and 5 grams sugar per 2-tablespoon serving.

Nutella's creamy chocolate-hazelnut combo is terrific for an occasional treat—but it's hardly part of a "balanced breakfast," as its commercials say. Two tablespoons contain just 200 calories, yes, but 21 grams of sugar. In fact, sugar and palm oil are the product's first ingredients, even before hazelnuts.

Best way to eat nuts

Pair them with a healthy carb

Now you know all about which nuts are good for what—but to get the most health benefits, it's also important to pay attention to how you eat them. "Nuts are a great thing to eat when you're having a carbohydrate like fruit or juice, because it helps slow down digestion and the breakdown of sugar," says Caplan.

A few winning nut-and-carb combos: Sprinkle them on salads, add them to low- or nonfat yogurt, or spread nut butter on slices of apple or pear. On the go? Pick up a 150-calorie pack of Earthbound Farms Dippin' Doubles Apples & Peanut Butter (11 grams fat, 5 grams protein).

Best nuts overall

A mixed bag!

So which is the healthiest nut overall? A 2004 review in the Harvard Medical School Family Health Guide tackled this tough question. Luckily, they concluded, we don't have to pick just one. Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants.

[via Health Magazine]

25 Healthiest, Nutrient-Dense Foods

In an ideal world, we wouldn’t go first to a pharmacist to address maladies ranging from the common cold to cancer; instead, we’d create grocery shopping lists aimed at fostering optimal health. Good nutrition may not cure disease, but a growing body of research shows it could do something even more powerful: help prevent disease. “By choosing foods wisely, we can control our health destiny,” says Joel Fuhrman, MD, author of Eat for Health (Gift of Health, 2008). “But we can’t make small, moderate changes to the average diet and expect prevention; we need to make aggressive, radical changes.”

Fuhrman developed a comprehensive nutrient-per-calorie ranking system, which he calls the Aggregate Nutrient Density Index (ANDI). The charts on the following pages list the top ANDI-ranked foods by category. Use them as guides to make the healthiest eating choices for you and your family.

~ Top 6 Vegetables ~

Vegetables are low in calories and loaded with fiber and micronutrients—vitamins, minerals, and phytochemicals— so eat them in unlimited quantities (exceptions: starches such as potatoes, yams, and corn).

Smart tip: Start lunch and dinner with a serving of raw vegetables, such as a large salad or crudités, to increase nutrient intake and help control appetite.

1. Dark Leafy Greens

Nutrients: Vitamins A, C, and K, folate, manganese, magnesium, calcium, fiber
Health Boosts: May promote eye health (thanks to carotenoids, a group of pigments found mainly in green leafy vegetables, carrots, and tomatoes), fight cancer, and reduce diabetes risk (vitamin K improves insulin sensitivity and blood glucose control).
Recipes:
Garlicky Mustard Greens with Garbanzos
Dandelion and Watercress Salad with Ginger Dressing
Kale with Sesame Seed Dressing

2. Bok Choy

Nutrients: Vitamin C, folate, calcium, fiber
Health Boosts: May help promote bone health and support immunity.
Recipes:
Braised Baby Bok Choy with Ginger and Garlic
Bok Choy Stir-Fry with Shrimp
Baby Bok Choy

3. Brussels Sprouts

Nutrients: Vitamins A, C, and K, folate, manganese, fiber, potassium, vitamin B6
Health Boosts: Linked to reduced cancer risk, especially breast and colon cancers.
Recipes:
Mustard-Glazed Brussels Sprouts with Hazelnuts
Brussels Sprouts in Sage Butter
Stir-Fried Brussels Sprouts with Shallots

4. Radishes

Nutrients: Vitamin C, fiber, folate
Health Boosts: Help with weight control; may boost the immune system.
Recipes:
Radish, Fennel & Dandelion Salad
Black-Eyed Pea, Corn, and Radish Salad

5. Bean Sprouts

Nutrients: Vitamins C and K, folate, protein, potassium
Health Boosts: May boost satiety and assist in weight management.
Recipes:
Seaweed Salad with Bean Sprouts and Tofu
Chilled Tofu with Bean Sprouts

6. Red Bell Peppers

Nutrients: Vitamin C (three times as much as green bell peppers), vitamins A, B6, and K, fiber, manganese, folate
Health Boosts: May promote heart health. Vitamin C supports immunity; carotenoids may decrease risk of certain types of cancer, including lung cancer.
Recipes:
Grilled Red Peppers and Tomato

 

~ Top 5 Fruits ~

Eat at least four fresh fruits daily for the maximum variety of phytochemicals. Frozen fruit is a fine substitute, but avoid canned, which often contains added sweeteners. For weight loss and diabetes or prediabetes management, eat just two fruits daily, focusing on lower-sugar options such as berries, green or Granny Smith apples, melons, grapefruit, oranges, kiwifruit, and papaya.

1. Strawberries

Nutrients: Vitamin C, potassium, fiber, folate, flavonoids
Health Boost: May have anti-inflammatory, anticancer effects and promote brain health; may lower cholesterol and improve the effectiveness of cholesterol-lowering diets.
Recipes:
Fresh Strawberries with Balsamic Vinegar
Strawberry Sunrise Shake

2. Pomegranate Juice

Nutrients: Antioxidants, flavonoids, potassium, fiber, calcium
Health Boost: Studies indicate that pomegranate juice has antiatherogenic (protects against plaque in the arteries), antioxidant, antihypertensive, and anti-inflammatory effects that help fight heart disease, certain types of cancer, and brain degeneration.
Recipes:
Squash Tart with Fresh Pomegranate Juice

3. Tomatoes

Nutrients: Vitamins A, B, and C, potassium, iron, folic acid, phosphorus, carotenoids, fiber
Health Boost: Lycopene, a potent antioxidant in tomatoes, may prevent certain cancers, protect skin from UV rays, and promote overall prostate health.
Recipes:
Indian-Seasoned Tofu with Tomatoes
Quinoa and Salmon Stew with Tomatoes

4. Plums

Nutrients: Fiber, vitamins A and C
Health Boost: Plums help support immunity and may help slow development of artherosclerosis. Polyphenols from dried plums may promote bone strength and density by regulating growth factors linked to bone formation.
Recipes:
Curried Chicken with Dried Plums
One-Pan Baked Chicken with Peaches and Plums
Lettuce Wraps with Chicken in Plum Sauce

5. Raspberries

Nutrients: Manganese, vitamin C, fiber
Health Boost: Anthocyanins—red plant pigments—may protect eyes and improve heart health by preventing artery hardening and reducing blood pressure; ellagic acid, a phytochemical, helps kill certain types of cancer cells.
Recipes:
Raspberry Soup
Apple, Raspberry, and Frisée Salad
Melon and Berry Salad

 

~ Top 4 Beans and Legumes ~

Eat at least 1⁄2 cup of beans daily. Try adding them to soups, stews, and salads. Dried beans are the most economical; if you’re buying canned, look for unsalted and BPA-free varieties. To avoid gas or bloating, soak dried beans for 8 to 12 hours and slow cook with a piece of sea vegetable, such as wakame.

1. Lentils

Nutrients: Protein, fiber, folate, iron, manganese, magnesium
Health Boost: Folate may improve colon, breast, and brain health and lower blood pressure.
Recipes:
Green Lentils and Seasoned Walnuts
Curried Lentils
Grilled Salmon with Lentils and Curried Mint Yogurt

2. Black Beans

Nutrients: Iron, fiber, protein, folate, manganese, magnesium
Health Boost: Some of the best sources of antioxidants, as indicated by their dark color; may protect against colorectal cancer and slow tumor growth.
Recipes:
Cuban Black Bean & Rice Soup
Tex-Mex Bean Salad
Black Beans Cakes with Orange Basil Salsa

3. Adzuki Beans

Nutrients: Protein, fiber, iron, magnesium, potassium, zinc, folate
Health Boost: Promote heart health; help manage weight.
Recipes:
Oriental Bean Cakes

4. Red Kidney Beans

Nutrients: Folate, fiber, manganese, protein, iron, tryptophan, phosphorus
Health Boost: Promote heart health; may help prevent diabetes.
Recipes:
Kidney Bean & Butternut Squash Soup
Baked Winter Squash with Heirloom Beans and Hominy

 

~ Top 5 Grains ~

Not all whole-grain products are good foods, says Fuhrman. Breakfast cereals and some breads, for example, lose much of their fiber and micronutrients during processing. Choose coarsely ground grains, which the bloodstream absorbs more slowly, and always look for “whole” on the package (or the Whole Grains Council’s 100 Percent Whole Grain stamp). Whole grains should appear among the first items in the ingredient list. 

1. Oats

Nutrients: Fiber, protein, calcium, iron
Health Boost: Beta-glucan, a soluble fiber, can slow the release of sugar into the bloodstream to help fight diabetes. Oats also lower cholesterol and may reduce risk of heart disease and cancer.
Recipes:
Quick Apple-Cranberry Oatmeal
Mixed Whole-Grain Breakfast

2. Brown Rice

Nutrients: Fiber, manganese, selenium, magnesium, phosphorus
Health Boost: May improve blood glucose control; helps control weight and manage cholesterol, and may decrease asthma risk.
Recipes:
Puffed Brown Rice Tabbouleh with Red Cabbage

3. Sprouted Grain Bread

Nutrients: Fiber, protein, vitamin B1
Health Boost: When grain seedlings sprout, enzymes convert some of the fats and carbohydrates into vitamins, minerals, and amino acids; sprouted-seed breads are more filling and have less of a spiking impact on blood sugar than other breads.
Recipes:
Sprouted Spelt and Seed Bread

4. Barley

Nutrients: Fiber, folic acid, iron, calcium, magnesium, phosphorus, potassium, vitamin E
Health Boost: Look for hulled barley, which contains more nutrients than pearl barley. The FDA recently confirmed the qualified health claim linking whole-grain barley to a reduced risk of coronary heart disease; soluble fiber lowers cholesterol and stabilizes blood glucose levels.
Recipes:
Barley and Spinach-Stuffed Bell Peppers
Lima Bean, Mushroom and Barley Soup

5. Quinoa

Nutrients: Protein, calcium, lysine, iron, magnesium, vitamin E, potassium, phosphorus, fiber
Health Boost: Bolsters heart health; may protect against certain types of cancer, including breast cancer.
Recipes:
Quinoa and Wild Rice
Quinoa & Pecan Salad with Dried Cranberries
Quinoa with Mixed Vegetables

 

~ Top 5 Nuts and Seeds ~

Despite being high in calories, nuts and seeds are rich in essential fatty acids, which promote brain and heart health. Most women should limit intake to 1 ounce per day and men to 2 ounces (about a handful), especially when trying to lose weight. Increase servings if you need to fuel athletic efforts.

1. Brazil Nuts

Nutrients: Selenium, calcium, magnesium, omega-3 fatty acids, protein, vitamin A, iron
Health Boost: One of the richest sources of selenium, Brazil nuts may bolster immunity, reduce the risk of cancer, and promote liver health.
Recipes:
Fresh Vegetable Rolls with Mango and Tamarind Sauce

2. Sunflower Seeds

Nutrients: Vitamins B1, B5, and E, manganese, magnesium, selenium, phosphorus, folate
Health Boost: May help prevent cardiovascular disease and alleviate arthritis symptoms.
Recipes:
Soy Nut Trail Mix

3. Flaxseeds

Nutrients: Lignans (phytoestrogens), fiber, omega-3s, alpha-linolenic acid (ALA)
Health Boost: May prevent colon, breast, skin, and lung cancers; can help treat rheumatoid arthritis and other inflammatory diseases; may decrease cholesterol levels, arterial plaque formation, and diabetes risk.
Recipes:
Fresh Ricotta with Arugula and Flaxseed Pizza
Buckwheat-Flaxseed Blueberry Pancakes

4. Sesame Seeds

Nutrients: Protein, calcium, vitamin B3, iron, zinc
Health Boost: May decrease breast cancer risk.
Recipes:
Carrot Salad with Sesame Seeds

5. Pumpkin Seeds

Nutrients: Protein, iron, zinc, omega-3s, manganese, magnesium, phosphorus
Health Boost: Help reduce cholesterol; may promote prostate health.
Recipes:
Luscious Beet Salad with Toasted Pumpkin Seeds
Butternut Squash Soup with Roasted Pumpkin Seeds

[via Delicious Living]

A Guide to Best Organic Health Foods

Are you jaded with quick fix weight loss diets that don’t work or are you unable to eat healthy food owing to your busy work schedule? Due to our hectic life styles, we often make the mistake of compromising on our diets. This makes it increasingly difficult to shed weight or maintain good health. How often have we resorted to miracle diets and potions, albeit to no avail? Well there is no cause for concern as we are about to introduce to you a natural and effective alternative that will end all your dietary woes.

Organic health foods popularly known as ‘super foods’ are all the rage today and here’s why: grown organically, super foods are packed with all the essential vitamins, minerals and nutrients that promote good health and help you stay in shape. In this article we shall discuss some of the best organic health foods that are available in the market today:

Quinoa

Once called “the gold of the Incas,” and known to increase the stamina of Inca warriors this grain is steadily gaining popularity as health food in the world. This is due to that fact that it is high in protein, and not only high protein, but it supplies the complete protein, which includes all nine essential amino acids. Besides this, it is a very good source of manganese also a good source of magnesium, phosphorus, and folate this grain ensures benefits for persons with diabetes, migraine headaches, and atherosclerosis.

Goji Berries

The Gojii Berry is a much-revered fruit in East Asia, due to its myriad medicinal properties. Also known as wolfberry, this natural super food is believed to bolster the immune system, improve circulation, enhance fertility and improve the eyesight. Goji berries can be eaten raw, made into wine or brewed into herbal tea.

Kiwi Fruit

Kiwi is one of the only fruits that contain Vitamin E, which nourishes the skin and prevents aging. The Kiwi fruit is packed with vitamins including vitamin A and vitamin C and is also a veritable source of antioxidants. What’s more, the Kiwi is also a delectable choice for various salads and deserts. Due to its high fiber content, the kiwi fruit can also be used as a mild laxative to promote regular bowel movement.

Broccoli

America’s favorite vegetable, Broccoli has become synonymous with the organic health food market. This super food is packed with a whole host of vitamins and minerals including vitamin A, vitamin C and most importantly vitamin K, which is responsible for building a strong bone structure. Due to its high fiber content, Broccoli acts as mucilage and is a definitive choice for dieters and weight watchers.

Berries

Berries are a great choice for those with a sweet tooth. Not only do they taste great, but also come packed with a variety of nutrients that are required by the body. Berries are a rich source of antioxidants and phytonutrients and can be safely eaten by weight watchers as they are very low in calories. Besides, berries have a high content of water and fiber that helps to maintain blood sugar levels in the body. Berries add a delectable flavor to a variety of dishes, salads and cereals, making them a versatile choice for dieters.

Nuts

Although nuts may have a high fat content, their nutritional benefits far outweigh their high calorie count. When consumed in small portions, nuts are a very good source of protein. Including nuts into your diet would help you lower cholesterol levels and help you lose weight. Nuts also contain a high amount of fiber and antioxidants, which are so beneficial for the body. Not only do they taste great but are also quite filling, which make them a healthy portable snack for those on the move.

Low fat Yogurt

Low fat yogurt is a very healthy and nutritious alternative for people who are lactose intolerant. In  fact, this super food has higher calcium content than most dairy products and comes packed with a powerhouse of other vital nutrients. The presence of probiotics in yogurt promotes a healthy digestive system as it creates a healthy balance of bacteria in the intestine.

Avocado

Natures very own gift to mankind, the Avocado is a rich source of oleic acid. This monosaturated fat present in the fruit helps to reduce cholesterol in the body. According to a recent study conducted on people with high cholesterol levels, individuals who included avocados in their diet showed a marked decrease in their cholesterol levels. This is due to the high potassium content in avocado, which helps to regulate blood pressure and prevents the onset of heart diseases. Further research has indicated that avocado contains a high concentrate of the carotenoid known as lutein. The presence of carotenoids and tocopherols (better known as vitamin E) in avocado has been found to stem the growth of prostate cancer cells. Given its enormous nutritional value, including slices of avocado in your diet would greatly help your body to absorb the carotenoids from the vegetables and fruits that you consume daily.

In this day and age of packaged foods and adulteration, organic super foods are undoubtedly the healthiest alternative. Not only do they taste great and are free of chemicals and fertilizers, organic super foods contain a gamut of vitamins, antioxidants and healthy fats. Super foods are thus a viable alternative to packaged foods that ensures that you live a healthy disease free life.

[via Organic Health Foods]