Two delicious and amazing side dishes that can help us stay healthy. If you cook often you know we are always looking for new and flavorful side dishes.
Beets
Benefits:
Beets are rich in beta-carotene, carotenoids, and flavonoids. These powerful antioxidants give beets that beautiful color. All foods that are rich in antioxidants are effective at cleansing your liver.
Love this vegetable. It has a beautiful color, and it is delicious served warm or cold. Great addition to salads and meals more so if grilled.
Lentils
Benefits:
Lentils are great to lower cholesterol. Diets high in lentils prevent hypertension and tend to produce more favorable cholesterol levels than diets lower in lentils.
Cook lentils in water and salt to taste. Bring to boil and simmer until almost soft to chew. Serve it as a side dish, add it to rice, or any salad.
Lentils cooking in water with salt, serve warm or cold
With so many choices, all we have to remember is that plain yogurt has probiotics that are good for our guts, and has calcium to keep our bones strong, and protein for our muscles.
Organic Greek yogurt adds more thickness to smoothies and parfaits. It is high in protein while still being low-cal. There is about 100 calories in a 6-ounce container of plain, non-fat Greek yogurt. With fruits and honey added to plain yogurt we can lose the extra calories added sugar, and additives from flavored yogurts.
Yogurt, with raisins, granola, berries, nuts, and for more flavor a dash of cinnamon, and for sweetness maple syrup
Breakfast,and healthy small meals- Oatmeal with berries dash of cinnamon, and tumric- yogurt, almond,walnuts, raisins and prunes. Green tea.
Blueberries
antioxidants, are linked to lower risk of heart disease, and blueberries have them more than any other fruits. Add blueberries to cold or hot cereals, and salads.
Raspberries
Great source of antioxidants, this little berry can slow down cognitive aging.
Prunes
It is common knowledge that prunes are full of fiber and help our gastrointestinal system, but they also help bone density,
and protect against osteoporosis. Potassium in prunes, help increase bone mineral density and decrease the risk of bone breakdown.
Cauliflower
Helps boost mind health. All cruciferous veggies including broccoli, Brussels sprouts, kale or arugula help with aging with a clear mind.
Tomatoes
Have Antioxidant and lycopene. lycopene helps to protect our skin against damage from UV light. We absorb the lycopene in cooked tomatoes. So add tomato sauce to your pasta.
Yogurt
Great source of calcium, protein, and probiotics. We need all three for healthy bones, strong muscles and healthy gut. Some Greek yogurts have more protein than other yogurts, and taste great in a parfait or as a spread with a favorite jam.
Nuts
Snacking on almonds, pistachios and peanuts may help us live longer. People who regularly eat them have a lower risk of heart disease, cancer and respiratory disease.
Green tea
Rich in antioxidants, drinking green tea can help the skin repair itself from sun damage, pollution, and poor nutrition .
Tumric
potent anti-inflammatory. The cause of painful joints, and arthritis, is inflammation in the cartridge . Add a dash of Tumric to almost anything, not only it adds color to your food it is a also great for you.
Chili peppers
Capsaicin in the peppers helps protect against heart disease. So use it to spice up scrambled eggs chili, taco meat, and salsa.
Whole grain bread
The fiber in grain can help us with depression, cancer and heart disease as we age.
Salmon
Omega-3 fatty acids, we need it to keep our mind sharpe, good for skin, and balance our mood. We can get more calcium my using canned salmon with bones every once in a while.
Eggs
nutrients in the the yolks may help decrease our risk of macular degeneration, and cataracts. And to help our muscles the amino acids found in eggs help rebuild and repair muscle tissue.
Orange juice prevents inflammation, It’s also an excellent source of dietary fiber. This goodness comes from the juice’s high levels of flavonoids. Plant pigments with anti-inflammatory properties. Always drink freshly squeezed orange juice with pulp where the majority of the nutrients lies.
But if you are looking to shake things up, here is a list of other juices that can help us stay healthy.
lemonade
It can help ward off kidney stones. Mix four ounces of lemon juice with two liters of water; drink straight up or sweetened.
Grape Juice
Boosts brain function. A good source of anthocyanins, antioxidants that seem to imporve brain function.
Cranberry juice
Keeps urinary tract healthy, and improves cardiovascular health. Do not drink “cranberry juice cocktail,” this drink is loaded sugar and calories.
Pomegranate juice
Every seed packed with disease fighting antioxidants. Pomegranates also have anti-inflammatory properties and can protect against heart disease.
Prune juice
Not only it contains a natural laxative that can help regulate the digestive system, prune juice is loaded with antioxidants, potassium, and fiber.
Tomatoe Juice
Has lycopene. It reduces risk of prostate and other cancers. Vegetable juices are excellent for our health too, they nourish us with vitamins, and fiber. Always look for 100% Juice.
6 fruits, vegetables and fish that not only are good for your whole body, and are full of nutrients, but they may protect you from seasonal allergies.
Here is a list of 6 that you should consider during the allergy season.
1- Local Honey.
The research is mixed on whether local honey helps you with allergies. If you take small doses of the honey early in the season you may develop a tolerance toward pollen in your area.
2- Kefir
yogurt drink that contains probiotics the good bacteria in your gut. good bacteria may help prevent and even treat seasonal allergies. You can get probiotics in fermented foods. Look for yogurts that say “live active cultures” on the label. Sauerkraut and kimchi are also good sources.
3- Kiwi
rich in vitamin C It can cut down on histamines. You can get Vitamin C from lots of foods, including oranges and other citrus fruit.
4- Pineapple has an enzyme called bromelain which can reduce irritation in allergic diseases such as asthma.
5- Omega-3
Try two servings of fish every week. Tuna, salmon, and mackerel have fatty acids. Omega-3 can help reduce inflammation. A study from Japan found that women who ate more fish had lower levels of hay fever, also known as allergic rhinitis.
6- Food with quercetin
Onions, peppers, berries, and parsley all have quercetin. Quercetin is a natural plant chemical which may reduce “histamine reactions.” Histamines are part of the allergic response.
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Green tea is loaded with antioxidants and nutrients that have powerful effects on the body. And if you lightly butter your bread with a sprinkle of cinnamon, and Use the toaster over to melt all the delicious flavors together, you will have a simple & belly satisfying snack.
We love baking ginger bread cookies after thanksgiving, and taking them to our friends. A day late, and our friends ask for them. And it is a great way to keep kids busy when they are not playing outside. We use Martha Stewart’s recipe for our cookies.
Wrapped up in a clear cellophane wrap with a bow, we take them to neighbors, friends, teachers, and school crossing guards.
Ginger bread cookies cut into classic Christmas shapesGinger bread cookies cooling offGinger bread cookies with sprinkles ready to eat
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