A medium apple (3” diameter, with skin on) contains about 95 calories, 4.4 grams of fiber, and is a good source of vitamin C. Soluble fiber (mostly found in the fruit’s flesh) – helps prevent cholesterol buildup in blood vessels. Insoluble fiber (mostly found in the fruit’s skin) – binds water and provides bulk in [...]
Asparagus is high in fiber, and low in fat, cholesterol, sodium, and calories. Asparagus is an excellent source of: Vitamin K - makes proteins to help with blood clotting Folate – a B vitamin that helps to make red blood cells and prevent anemia Vitamin C – helps heal cuts and wounds and keeps gums [...]
Fresh, locally grown beetroots, packed with disease-fighting phytonutrients, are at their peak in late summer through early fall. Red beets owe their deep crimson hue to betaine, a natural compound thought to help guard against heart disease and cancer. (It is betaine that causes some people to pass reddish colored urine after eating beets. This [...]
Blueberries’ main health benefits come from naturally-occurring pigments that give them their blue colour and act as potent antioxidants. According to the Human Nutrition Research Center on Aging at Tufts University¬ (www.hnrca.tufts.edu), blueberries rank No. 1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Blueberries are also a great source of [...]
Dark chocolate contains healthy antioxidant flavonoids similar to those found in tea, red wine, fruits, and vegetables. Dark chocolate may lower pressure in people with high blood pressure. This delicious treat may also help lower levels of bad LDL cholesterol. Milk chocolate does not produce the same benefits as dark chocolate, as it contains a [...]
Coleslaw may be made with cabbage or broccoli. There are many recipes to be found in cookbooks or on the internet. You may shred cabbage or broccoli yourself, or buy packaged pre-shredded mixes. Cabbage is an excellent source of Vitamin C. It also provides vitamin K (for blood clotting and making body proteins for your [...]
Antioxidant Benefits While it might sound surprising to some people who are used to thinking about corn as a plain, staple food, a snack food, or a summertime party food, corn provides us with well-documented antioxidant benefits. Amongst the variety of antioxidants found in corn, it also provides good sources of vitamin C and mineral [...]
1 package coleslaw mix (or 1 head cabbage cored and shredded) 1 red pepper, chopped 1/2 to 1 cup raisins 1/4 cup cider vinegar 4 teaspoons mayonnaise 2 teaspoons lemon juice 2 teaspoon sugar 1/2 teaspoon coriander 1 teaspoon curry powder, + black pepper to taste Combine coleslaw mix, red pepper, and raisins. Combine remaining [...]
Flax is a good source of protein and healthy fat. Flax seeds are an excellent source of fiber to improve digestive health or relieve constipation. Whole flax seeds can be stored for up to a year and ground when needed. Or you can buy them already ground. Flax seeds need to be ground to release [...]
Egg is a nutrient-dense food that is considerably low in calories and packed with vitamins and minerals. 1 large egg contains only 70 calories, 6 grams of protein, and it is a good source of riboflavin, vitamin B12, phosphorus, and selenium. Eggs also contain choline, a nutrient that plays a strong role in brain development [...]