10 Surprising Foods with Health Benefits

If you are anything like me, you are alway on the lookout for foods which are going to pack a punch. The fact is, it can be all too easy to get into the old routines of eating. Part of the problem for many people is that they have forgotten how to branch out. This might sometimes be because they don’t think that those other foods can really bring any benefit. Often, however, it is the case that foods provide you with many benefits which you don’t necessarily consider. Often, common everyday foods which we overlook are actually packed full of goodness. At other times, they simply provide a little boost which you might not have been aware of. In this article, we are going to take a look at some surprising health benefits of various foods. Hopefully, this will encourage you to bring in a little more variety into your diet. Let’s take a look.

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Chocolate

We all know that chocolate is delicious, but those who are nutritionally minded will usually shun it from their everyday diet. It’s true that you don’t want to include too much chocolate in your diet, of course. However, that doesn’t mean that it is all bad news. In fact, chocolate does have a couple of positive points which are worth considering. Dark chocolate in particular has the advantage of being full of antioxidants, while this is less true of milk or white chocolate. It is also good for your circulation, so long as you keep the amount down to a minimum. And if that wasn’t enough, it has been shown to reduce the risk of stroke. What’s more, taken in the right quantities, it can actually reduce your cholesterol as well. It’s starting to look like chocolate just might be your best friend!

Popcorn

This one might seem a little shocking, but bear in mind that we are talking here about popcorn without the added salt and sugar. Cinema popcorn is unlikely to be any good for you at all. But take away the toppings and you are left with a surprisingly healthy snack. Plain popcorn includes whole grain, fiber and antioxidants, and as such is likely to work wonders on your system. Next time you are looking for a snack, popcorn is likely to be a much more healthy alternative to crisps, for example. What’s more, it also happens to be cheap when bought in bulk wholesale. This is a whole new side to popcorn which we just haven’t seen before. Of course, as with anything, there is such a thing as overdoing it. But for the occasional snack, you could do much worse than grabbing some plain popcorn.

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Kitchen Essentials for the Healthiest Foodies

Healthy living usually involves a healthy diet full of fresh fruit and vegetables. That doesn’t mean you have to cut out everything else. That wouldn’t be healthy at all. But it does sometimes prevent you from enjoying those delicious indulgences we like to have when we’re out. To take control of the foods you put inside, you might prefer to make everything at home yourself. This can ensure maximum nutritional value, as well as complete calorie control too. But is it boring?

Foodies can relax. There are so many great recipes available now for healthier versions of all your favorite indulgences. Foodies love flavor, texture, and that satisfaction that can come from the eating experience. Diets shouldn’t hinder that or inhibit the kinds of things you eat. After all, if you follow some sensible advice and good recipes, you can still bake yourself a delicious cake (maybe share it though).

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So what are the essentials that make up a great kitchen? If you are partial to cakes, then invest in some good cake tins. Baking with fewer fats and more vegetables can make a wetter consistency. Silicon muffin cups can be ideal if you’re baking with courgette or beetroot as a moistener. Of course, if you like to bake whole cakes, a two part tin is essential. Pick ones that can easy clean in the dishwasher.

Make Healthy Asian Food A Diet Staple With These Cooking Tips

Since the western world has been introduced to eastern cuisine, it seems we simply can't get enough of it. Curries, broths, noodles, you name it - we serve it. Of course, it barely compares to the authentic cuisine made by the professionals themselves. But, it is becoming a more and more common fixture in the everyday person's home due to the exciting, spicy flavours and interesting ingredients. The problem is that not many people know how to cook this kind of food in a healthy way. So many of us rely on canned sauces for our Indian curries or Chinese stir fries - many of which are full of chemicals and additives. We also skip many of the traditional vegetables that are used in these dishes, preferring to use ones that are familiar to us. There's nothing wrong with this, of course, but we could be missing out on not only amazing flavors but heaps of brilliant nutrients too. My entire relationship with food was changed once I started shopping at the local Asian grocery store. It has been amazing and exciting. If you think that Asian food is unhealthy and should only be had as a treat, then get ready to think again with these healthy cooking tips.

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Authentic Indian curries

Curry is one of the most popular dishes in the whole world is curry. Although not known by that term in its homeland of India, there are still hundreds of different varieties that we westerners would all class as 'curry'. They differ so greatly depending on the region they come from. For example, the creamy Kerala cuisine varies greatly from the spicier Punjabi cuisine. In order to cook traditional, authentic Indian food, you must have authentic ingredients. Where we use oil or butter, Indian cuisine typically uses ghee. This is a kind of clarified butter high in vitamins A and E. If you are still concerned about the health factor of some of your Indian dishes, why not try simply cutting down on rice and naan? Many authentic Indian recipes are actually vegetarian, so bulk out your curries with chickpeas and lentils to save on carbs. Tandoori grilling is also a healthier way to cook your Indian cuisine and it tastes good too.

Nutrition tips to keep your immune system tough through the flu & winter season

While we all have a good idea that what we eat affects how we feel. It can be easy to forget that before the pharmaceutical industry, our medicines came from natural sources.

At the time a lot of these things were consumed as food or drink, and we can still receive the benefits of imbibing them now. Read on to find out what they are.

Vitamin C

There are plenty of things that contain a good dose of Vitamins C like carrots and bell peppers. But did you know that Brussel Sprouts also have lots too?

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Well, if you are a sprout fan, then you should definitely start eating them on more than just your Christmas dinner. This is because getting enough Vitamin C can help boost your immunity to disease. It acts as a natural antibiotic killing off harmful bacteria in your system. I love grilling Brussel sprouts but in the winter, I often steam them.

Antioxidants

We hear a lot about antioxidant and free radicals these days but does anyone known what they actually are? Well, free radicals are the nasty things that our cells produce when they take in and use oxygen.

These can be harmful your systems so we don't want too many of them hanging around in our body. That is where antioxidants come in.

As we don't want too many oxidants or free radicals in our system eating foods like sweet potatoes and oysters are a good idea. They release molecules that attached to the free radicals making sure that they don't get reabsorbed by the body and cause harm. Oysters are also high in magnesium & zinc, which help boost immunity.

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The protein powder and coffee mystery has been solved!

A few weeks ago, I tweeted out to my universal fitfam asking the question on whether there had been any success on mixing protein powder and coffee together. There was a lot of interest in the question, but no one seemed to have answers. Until now. I had a very successful afternoon in my test kitchen and just could not wait to share the results with you all! This is exactly what I did:

PB Chocolate Coconut Protein Balls featuring Paleo Pro Powder

Who doesn't love to make homemade protein snack balls? I have had the wonderful opportunity to try the Paleo Pro products and I am SO impressed. In fact, I used their Aztec Vanilla protein powder in what has now become my favorite shake combination ever (1/2 frozen blueberries, 30g Aztec Vanilla protein powder & 10 ounces of coconut almond milk). I am an unbiased and honest reviewer for everything I write on this blog and can tell you, as someone who has a sensitive stomach, these products made me feel great: no bloating, etc. And OMG THEY HAVE A PUMPKIN SPICE FLAVORED POWDER! Yes, I am one of those people who loves on that pumpkin spice. Judge away. You know you want some- click here to get some. No soy, no whey, no added sugar, no gluten, grains, wheat. artificial ingredients, and so on. The cost for these products is very reasonable given their high quality. Way to go, Paleo Pro! You have a fan for life. I loved making the protein balls and was originally going to use almond meal in the recipe but am so glad I used the coconut flour because it added some great fiber content. The recipe is below- give them a try!

www.paleopro.com

Raisin French Toast Protein Breakfast Bakes

I had never heard of a french toast flavored protein powder until I had the opportunity to try some of the Primera French Toast Protein Powder and I am sure glad I did! First of all, this line of protein powder is different because it is a hydrolyzed protein powder which uses an egg white & whey blend (hydrolyzed: this means it is fast digesting). Secondly, I am around a lot of researchers who are doing work with egg protein and its amazing impact on satiation (feeling full) which could be a great strategy for weight management, but I have also learned that the whey & egg protein blend is also looking very promising in the research world- in respect to fat tissue breakdown and muscle protein synthesis. Lastly, but certainly not least, was the joyful smell of these baking in the oven. It was unbelievably delightful. My husband ate these this morning for breakfast and loved them.

Fodmap Sweet Potato & Parsnip Cakes

I have always loved sweet potatoes.  We often try to eat low-FODMAP foods because both my husband and I have happier GI tracts when we do. I had some parsnips that I needed to use and thought I would try out some Fodmap Friendly Sweet Potato & Parsnip cakes to accompany my balsamic herb-encrusted salmon and really enjoyed what came together. I know that olive oil has a high smoke point (around 405 degrees F) but on medium heat I was seeing a bit of smoke coming from the oil, so I just turned the heat down a number (from 6 to 5 on my stovetop) and didn't have as much burning the second time around. 

Sweet potato & parsnip cakes make a great side dish!

Ingredients: 

2 large sweet potatoes (baked at 350 degrees F in foil for 45 minutes & then peeled and mashed*) 

2 parsnips (peeled and chopped) 

1 egg

1/2 tsp salt

1/2 tsp ground cinnamon

~5 TBSP olive oil

Budget-friendly Tips for Smart & Healthy Meal Planning

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I really think that one of the best ways to keep your menu in check with your health goals is to make a shopping list before you head to the grocery store. Usually on Sunday mornings, my husband and I will sit down together (and solicit input from the kids) to plan our meals for the week before we buy our groceries. We know that on a couple of the evenings, time is hectic due to soccer practice and other activities and these are the nights when we plan to utilize the crockpot, have a freezer meal thawed and ready to be cooked, or we plan to grab a meal out. This really saves us time figuring out what to make for dinner at the last minute and gives us the opportunity to budget our meals based on what is on sale in the ad at our preferred grocery store.  Planning ahead really does reduce a lot of stress associated with last-minute meal decisions (which can often end up in a drive-thru line that costs more and is less nutritious than what could have been planned in advance).

Here are some budget-friendly tips for smart & healthy meal planning:

Five Ingredient Gluten-Free Apple Crisp

I Love Apple Season! Maybe it is the Michigander in me, but once football season starts, I sure do get a hankering to make cobblers, stews, and casseroles. Granted, it is still in the 80's right now in North Carolina but I did see a few leaves in my pool so that counts, right? I have never used a boxed cake mix before with my cobblers but I had a box of Glutino Gluten-Free Old Fashioned Yellow Cake Mix in my pantry and a bunch of gala apples and decided to give it a try. It was a big hit in the house! I will definitely be making this recipe again:

Ingredients:

Ring the bell! School is in...and so are these items...

It is back to school time and travel soccer season for my household. There are some products out there that I have really been enjoying lately:

The Honest Dietitian's 2016 Favorites: Japanese Giant Red Mustard Greens

Chop up these Japanese Giant Red Mustard Greens to sauté as a side dish.

Not all greens are created equal. Growing up in Michigan, I did not have a lot of exposure to cooking greens as much as I have now that I live in the south.  I have always been a huge fan of Baker Creek Heirloom Seeds, especially their seed collections which helped me a lot when I moved south because the growing season is so different & wonderful. This year I planted Japanese Giant Red Mustard Greens and they easily became my favorite greens ever. The description on the seed package said "Strong Almost Garlic Like Mustard Flavor". The seeds grew strong and beautiful plants and at first bite, they had me hooked. To me, the flavor of the greens hinted more towards horseradish. We have used the greens in so many ways:

Summer Veggies: Banana Peppers & Caprice Kabobs

It is summer veggie time and I am always on the lookout on ways to use the delicious fruits and vegetables I get from the Lowes Foods Carolina Crate and from my very own garden (which is doing quite nicely). This week I made some caprice kabobs with cherry tomatoes, cucumber, basil, and mozzarella. My kids seem to really enjoy anything with basil and tomatoes, so these were a good treat for them. And for me. I used bamboo skewers, but I might look into getting some skewers that I can use over & over again. If you have any that you would suggest, please let me know by leaving a comment. I did kick them up a notch by adding some tangerine infused balsamic vinaigrette that I had on hand from The Crushed Olive. Delicious! My next quest was finding something to do with all of my banana peppers...

Homemade Protein Bars

Do you ever get to the point to where you have let your pantry dwindle down and you think to yourself "what can I do with these ingredients?". That's how I have been feeling about these oats that have been hanging around in the pantry. Pinterest has inspired me to try the overnight oats and I am a huge fan of oatmeal and no-bake cookies, but I wanted something a little more mobile that I could take with me on the road during my long school and work commutes. I decided to try the homemade protein bars because 1) they are easy to take with me anywhere and 2) I need a dependable snack that would fill me up and tie me over until my next meal time. I was very happy with these! I used peanut butter and vanilla soy protein for mine and they turned out great. Everyone in the family tried these and liked them.

Easy Egg & Spinach Breakfast Bakes

When life starts getting really busy, I find that these egg & spinach bakes are a great way to kick off each morning with a delicious and nutritious boost to help me conquer the day. The GREATEST part about this recipe is that it cooks up in a batch so you can have them readily available to heat up for the rest of the week. And they're inexpensive to make!  Here are the INGREDIENTS:

Budget-Friendly Hamburger Lentil Vegetable Soup

This is a delicious & simple & very inexpensive recipe that you can make as your main dish chocked full of fiber and nutrients!  I'll be surprised if you pay over $10.00 for all of these ingredients. When I was interning at the health department before I became a Registered Dietitian, one of the coolest things I saw was a recipe sheet for people who received WIC benefits but didn't know what to do with the food they were getting.  With this recipe, Mom's were able to put together a nutritious meal using the dried lentils, carrots, and tomato juice they were receiving.  I put this together in a pot for some of the WIC clients to sample and it was a huge hit.  One of my favorite days of my internship.  I still make it often because it FREEZES so well (I always double the recipe because of this) and I vary between adding hamburger and eating it without any meat.

 I hope you enjoy! Makes 6 Servings

Gluten-Free Party Mix with Glutino Salted Caramel Covered Pretzels

This is such a busy time of year for me between school & getting the kids to soccer games that it is always good to have a quick snack on hand that is always tasty.  This is so incredibly easy to make and once you try the Glutino Salted Covered Pretzels, I imagine it will be hard for you to put any other sweet into the mix because it is one of the best GF pretzels and GF sweet snacks I have ever had.
 In fact, the reason why the bag looks a bit wrinkled in the picture is because I couldn't keep my kiddos away from these.  The sweet & salty of the salted caramel with the savory party mix is a wonderful combination.  Put this mix in a couple of snack size ziplock bags and if hanger hits in your family, you'll be well prepared.

THD's Stuffed Eggplant Recipe

:NOM:NOM:NOM:  I really didn't think I liked eggplant, but then we got a farm share box from our local Lowes Foods and I thought I would give it a shot because the eggplants looked really good.  Then, I noticed an unopened package of Johnsonville New Orleans Spicy Smoked Sausage Links and thought...maybe this could work?  I was SOOOOOO right!

The FODMAP Diet for IBS, etc.

There are lots of people out there who suffer from Irritable Bowel Syndrome with either diarrhea, constipation, or a combination of both.  There are some medications that can alleviate symptoms, however, there are no medications that can specifically treat the painful bloating that some people experience.  I know many, many people who can bloat out to the size of a 5-6 month pregnant female after meals and even through allergy testing, upper endoscopies, colonoscopies, various medications and digestive enzymes, nothing seems to help discover the root cause to the discomfort.

I've been watching the progression of interest in the FODMAP diet in the USA for some time now.  Dr. Sue Shepard and Dr. Peter Gibson created the FODMAP Diet in the 2000's and for many people, it has brought much comfort.

So what is a FODMAP?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.  The idea is to limit foods that have been proven to be poorly absorbed by some people.  The foods that are limited include foods with:

Excess Fructose:  apples, pears, honey, high fructose corn syrup
Lactose:  cow milk, ice cream, cottage cheese
Fructans:  garlic, onion, brussels sprouts, watermelon
Galactans: beans, lentils, chickpeas
Polyols:  Sugar alcohols such as xylitol, maltitol, avocados, prunes

2014 Favorites Part Two

Best Cookbook- Eat Vegan on $4 a Day by Ellen Jaffe Jones.  I am not a vegan, however the recipes in this book are outstanding.  I was attracted originally to the budget-friendly approach to eating healthy, and although it can be quite an investment for ingredients up front, the book does a great job breaking down the general cost per serving for the recipes.  The recipes are fantastic.  My favorites are the recipes for tabouli, tempeh-broccoli sauté, hummus, potato pancakes, and my absolute favorite---Coconut "Ice Cream" made with frozen bananas.  Here's a link to more info about this book which would make a great gift for those people you know who love food:  Eat Vegan on $4 a Day