Posts Tagged ‘fiber’

Oranges: Taste the Sunshine!

With all the sunshine that’s on the horizon, we figured now would be a great time to talk about the nutritional value of oranges. Juicy and sweet and renowned for its concentration of vitamin C, oranges make the perfect snack and add a special tang to many recipes; it is no wonder that they are one of the most popular fruits in the world. Oranges are generally available from winter through summer with seasonal variations depending on the variety.

Oranges are round citrus fruits with finely-textured skins that are, of course, orange in color just like their pulpy flesh; the skin can vary in thickness from very thin to very thick. Oranges usually range from approximately two to three inches in diameter.

Oranges are classified into two general categories-sweet and bitter-with the former being the type most commonly consumed. Popular varieties of the sweet orange (Citrus sinensis) include Valencia, Navel and Jaffa oranges, as well as the blood orange, a hybrid species that is smaller in size, more aromatic in flavor and has red hues running throughout its flesh. Bitter oranges (Citrus aurantium) are oftentimes used to make jam or marmalade, and their zest serves as the flavoring for liqueurs such as Grand Marnier and Cointreau.

Health Benefits

• Vitamin C: You may already know that oranges are an excellent source of vitamin C-just one orange supplies 116.2% of the daily value for vitamin C-but do you know just how important vitamin C and oranges are for good health? Vitamin C is the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage in the aqueous environment both inside and outside cells. Inside cells, a potential result of free radical damage to DNA is cancer.
• Cold Prevention: Vitamin C, which is also vital for the proper function of a healthy immune system, is good for preventing colds and may be helpful in preventing recurrent ear infections.
• Fiber: Oranges’ health benefits continue with their fiber; a single orange provides 12.5% of the daily value for fiber, which has been shown to reduce high cholesterol levels thus helping to prevent atherosclerosis. Fiber can also help out by keeping blood sugar levels under control, which may help explain why oranges can be a very healthy snack for people with diabetes.
• Natural Fruit Sugar: In addition, the natural fruit sugar in oranges, fructose, can help to keep blood sugar levels from rising too high after eating. The fiber in oranges can grab cancer-causing chemicals and keep them away from cells of the colon, providing yet another line of protection from colon cancer. And the fiber in oranges may be helpful for reducing the uncomfortable constipation or diarrhea in those suffering from irritable bowel syndrome.

How to Select
Oranges do not necessarily have to have a bright orange color to be good. In fact, the uniform color of non-organic oranges may be due to injection of Citrus Red Number 2 (an artificial dye) into their skins at the level of 2 parts per million. Whether organic or not, oranges that are partially green or have brown russetting may be just as ripe and tasty as those that are solid orange in color. Avoid those that have soft spots or traces of mold. And, because oranges are among the top 20 foods in which pesticide residues are most frequently found, buy organic oranges whenever possible.

Choose oranges that have smoothly textured skin and are firm and heavy for their size. These will have a higher juice content than those that are either spongy or lighter in weight. In general, oranges that are smaller will be juicier than those that are larger in size, as will those that feature thinner skins.

How to Store
Oranges can either be stored at room temperature or in the refrigerator, depending upon your preference. They will generally last the same amount of time, two weeks with either method, and will retain nearly the same level of their vitamin content. The best way to store oranges is loose rather than wrapped in a plastic bag since if exposed to moisture, they can easily develop mold.

Orange juice and zest can also be stored for later use. Place freshly squeezed orange juice in ice cube trays until frozen, and then store them in plastic bags in the freezer. Dried orange zest should be stored in a cool, dry place in an airtight glass container.

Recipes

• Citrus Splash Salad
• Karen’s Christmas Punch
• Juice Recipes with Oranges

Resource:
Oranges – World’s Healthiest Foods

Mmmmm Cabbage!

One of the first recipes we posted on our site was our Spicy Red Cabbage Raw Slaw, which for us, started our love affair with this amazing vegetable. And what’s not to love? Sturdy, abundant and inexpensive, cabbage is a longstanding dietary staple throughout the world and is so widely cultivated and stores so well that it is available throughout the year. However, it is at its best during the late fall and winter months when it is in season. Cabbage is round in shape with layers of superimposed leaves with the inner leaves often lighter in color than the outer leaves because they are protected from the sunlight. They belong to the Cruciferae family of vegetables along with kale, broccoli, collards and Brussels sprouts.

There are three major types of cabbage: green, red and Savoy. The color of green cabbage ranges from pale to dark green while red cabbage has leaves that are either crimson or purple with white veins running through. Both green and red cabbage have smooth textured leaves. The leaves of Savoy cabbage are more ruffled and yellowish-green in color.

Because cabbage’s inner leaves are protected from the sunlight by the surrounding leaves, they are oftentimes lighter in color. Red and green cabbage have a more defined taste and crunchy texture as compared to Savoy cabbage’s more delicate nature. Bok choy as well as Chinese (Napa) cabbage are other varieties of cabbage available. Bok choy has a mild flavor and a higher concentration of vitamin A. Chinese cabbage, with its pale green ruffled leaves, is great to use in salads.

Let us educate you in the nutritious ways of the cabbage.

Health Benefits:

• Cabbage is an excellent source of vitamin C. It is also a very good source of fiber, manganese, folate, vitamin B6, potassium, and omega-3 fatty acids. Cabbage is also a good source of thiamin (vitamin B1), riboflavin (vitamin B2), calcium, potassium, magnesium, vitamin A, and protein.
• Consumption of cruciferous vegetables, such as cabbage, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer.
• Cabbage helps to optimize your body’s cleansing/detoxing abilities. Phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Phytonutrients in crucifers, such as cabbage, work at a much deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds.
• indole-3-carbinole (I3C), sulforaphane, and indoles are additional phytonutrients found in cabbage. These compounds help activate and stabilize the body’s antioxidant and detoxification mechanisms that dismantle and eliminate cancer-producing substances
• Raw cabbage juice is well documented as being remarkably effective in treating peptic ulcers, which are open sores or erosions in the lining of either the duodenum (duodenal ulcers) or the stomach (gastric ulcers). That’s right! You can juice a cabbage!

How to Select and Store Cabbage:

Choose cabbage heads that are firm and dense with shiny, crisp, colorful leaves free of cracks, bruises and blemishes. Severe damage to the outer leaves is suggestive of worm damage or decay that may reside in the inner core as well. There should be only a few outer loose leaves attached to the stem. If not, it may be an indication of undesirable texture and taste. Avoid buying precut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose its valuable vitamin C content.

Keeping cabbage cold will keep it fresh and help it retain its vitamin C content. Put the whole head in a plastic bag in the crisper of your refrigerator. Red and green cabbage will keep this way for about 2 weeks while Savoy cabbage will keep for about 1 week. If you need to store a partial head of cabbage, cover it tightly with plastic wrap and refrigerate. Since the vitamin C content of cabbage starts to quickly degrade once it has been cut, you should use the remainder within a couple of days.

Recipes:

• Spicy Red Cabbage Raw Slaw
• Cabbage Carrot Slaw
• Tom’s Fruity Medicine Chest Smoothie
• Alkaline Special (see last recipe in post)

Resources:

The Nutritional Profile of Cabbage is featured on WHFoods: Cabbage

Ground Cinnamon & The Holiday Spirit

Although available throughout the year, the fragrant, sweet and warm taste of cinnamon is a perfect spice to use during the winter months and is a scent that reminds most of us of the holiday season.

Cinnamon has a long history both as a spice and as a medicine. It is the brown bark of the cinnamon tree, which is available in its dried tubular form known as a quill or as ground powder. The two varieties of cinnamon, Chinese and Ceylon, have similar flavor, however the cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local markets.

Health Benefits:
Cinnamon’s unique healing abilities come from three basic types of components in the essential oils found in its bark. These oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other volatile substances.

• Cinnamon is an excellent source of manganese and a very good source of dietary fiber, calcium and iron.
• Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. In laboratory tests, growth of yeasts that were resistant to the commonly used anti-fungal medication fluconazole was often (though not always) stopped by cinnamon extracts.
• Seasoning a high carb food with cinnamon can help lessen its impact on your blood sugar levels. Cinnamon slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating.
• Not only does consuming cinnamon improve the body’s ability to utilize blood sugar, but just smelling the wonderful odor of this sweet spice boosts brain activity! Research led by Dr. P. Zoladz and presented April 24, 2004, at the annual meeting of the Association for Chemoreception Sciences, in Sarasota, FL, found that chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants’ cognitive processing.
• In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good source of dietary fiber, iron and calcium. The combination of calcium and fiber in cinnamon is important and can be helpful for the prevention of several different conditions. For example, both calcium and fiber can bind to bile salts and help remove them from the body. By removing bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thereby reducing the risk of colon cancer.
• In addition to the active components in its essential oils and its nutrient composition, cinnamon has also been valued in energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh ginger.

How to Select and Store:
Cinnamon is available in either stick or powder form. While the sticks can be stored for longer, the ground powder has a stronger flavor. If possible, smell the cinnamon to make sure that it has a sweet smell, a characteristic reflecting that it is fresh.

Oftentimes, both Ceylon cinnamon and Chinese cinnamon (cassia) are labeled as cinnamon. If you want to find the sweeter, more refined tasting Ceylon variety, you may need to shop in either a local spice store or ethnic market since this variety is generally less available. Just like with other dried spices, try to select organically grown cinnamon since this will give you more assurance that it has not been irradiated (among other potential adverse effects, irradiating cinnamon may lead to a significant decrease in its vitamin C and carotenoid content.)

Cinnamon should be kept in a tightly sealed glass container in a cool, dark and dry place. Ground cinnamon will keep for about six months, while cinnamon sticks will stay fresh for about one year stored this way. Alternatively, you can extend their shelf life by storing them in the refrigerator. To check to see if it is still fresh, smell the cinnamon. If it does not smell sweet, it is no longer fresh and should be discarded.

Resources:
Cinnamon, WHFOODS, http://whfoods.org/genpage.php?tname=foodspice&dbid=68#descr

Bell Peppers: Sweet, Tangy, Good For You!

A wonderful combination of tangy taste and crunchy texture, bell peppers are the Christmas ornaments of the vegetable world with their beautifully shaped glossy exterior that comes in a wide array of vivid colors ranging from green, red, yellow, orange, purple, brown to black. Although peppers are available throughout the year, they are most abundant and tasty during the months of August and September.

Sweet peppers are plump, bell-shaped vegetables featuring either three or four lobes. They usually range in size from 2 to 5 inches in diameter, and 2 to 6 inches in length. Inside the thick flesh is an inner cavity with edible bitter seeds and a white spongy core. Bell peppers are not ‘hot’. They contain a recessive gene that eliminates capsaicin, the compound responsible for the ‘hotness’ found in other peppers.

Here are the health benefits of these amazing bell peppers:

• They are GREAT for your health! One cup of raw, chopped red peppers provides over 100% of the DV for vitamin C and vitamin A. Red peppers are also an excellent source of vitamin B6. Green peppers are a very good source of fiber, folate, and vitamin K as well as the minerals molybdenum and manganese. In addition to beta-carotene, red peppers contain the beneficial phytonutrients lycopene, lutein and zeaxanthin.
• Bell peppers are colorful protection against free radicals. Brightly colored bell peppers, whether green, red, orange or yellow, are rich sources of some of the best nutrients available. To start, peppers are excellent sources of vitamin C and vitamin A (through its concentration of carotenoids such as beta-carotene), two very powerful antioxidants. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells.
• They also reduce the risk of cardiovascular disease. For atherosclerosis and diabetic heart disease, peppers also contain vitamin B6 and folic acid. These two B vitamins are very important for reducing high levels of homocysteine, a substance produced during the methylation cycle (an essential biochemical process in virtually every cell in the body). High homocysteine levels have been shown to cause damage to blood vessels and are associated with a greatly increased risk of heart attack and stroke.
• Bell peppers are easy on your eyes! They appear to have a protective effect against cataracts, possibly due to their vitamin C and beta-carotene content.

How to Select and Store:
Choose peppers that have deep vivid colors, taut skin, and that are free of soft spots, blemishes and darkened areas. Their stems should be green and fresh looking. Peppers should be heavy for their size and firm enough so that they will gently yield to slight pressure. Avoid those that have signs of decay including injuries to the skin or water-soaked areas. The shape of the pepper does not generally affect the quality, although it may result in excessive waste or not be suitable to certain recipe preparations. Peppers are available throughout the year but are usually in greater abundance during the summer months.

Unwashed sweet peppers stored in the vegetable compartment of the refrigerator will keep for up to one week. Sweet peppers can be frozen without first being blanched. It is better to freeze them whole since there will be less exposure to air which can degrade both their nutrient content and flavor.

Recipes:
We’ve got some recipes featuring bell peppers if you want to get more in your diet. Check out:

• Raw Tacos
• Rawmazing Gazpecho Soup

Resources:
Bell Peppers, WHFOODS, http://whfoods.org/genpage.php?tname=foodspice&dbid=50#descr

Cool As A Cucumber

Cucumbers will forever be known as a refreshing option that you can add to any meal or let stand alone, especially during the warm months of late spring into early summer. Cucumbers belong to the same family as watermelon, zucchini, pumpkin, and other types of squash. Varieties of cucumber are grown either to be eaten fresh or to be pickled. Fresh cucumbers are commonly called slicing cucumbers. They are cylindrical in shape and commonly range in length from about six to nine inches. There skin ranges in color from green to white and can either be smooth or rigid depending on the variety. Inside the skin of of a cucumber is a dense, crunchy, and thirst quenching pale green flesh, as well as numerous edible seeds.

Health Benefits:

• The flesh of cucumbers is primarily composed of water but also contains vitamin C and caffeic acid, both of which help to soothe skin irritations and reduce swelling. The hard skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium

• The silica in cucumber is an essential component of healthy connective tissue, which includes muscles, tendons, ligaments, cartilage and bone. Cucumber juice can also improve the complexion and health of the skin, and its naturally hydrating

• Adding a crunchy cool cucumber to your salads is a great way to increase your fiber intake because cucumber comes naturally prepackaged with the extra fluid you need when consuming more fiber.

• Studies have show than adding foods (such as cucumbers) that are rich in potassium, magnesium and fiber can help to reduce your blood pressure.

• 1 cup of sliced cucumber (with peel) will give you approximately 10% of your daily value (DV) of vitamin C, and 5% of your DV for vitamin A, potassium, and manganese.

Shopping for Cucumbers:
Remember this, cucumbers are very sensitive to heat. When you are shopping for cucumbers you should choose ones that are displayed in refrigerated cases or temperature controlled areas. They should be firm, rounded at their edges, and their skin should be a bright medium to dark green. Avoid cucumbers that are yellow, puffy, have sunken water-soaked areas, or are wrinkled at their tips. Cucumbers that display any of those symptoms are past their prime. It is best to purchase organic cucumbers if you can, as conventional ones have a wax coating that will need to be peeled first (thus you loose all the great nutrients that are found in the skin).

Preparing Cucumbers:
Unwaxed cucumbers do not need to be peeled but should be washed before cutting. Waxed cucumbers should also be washed but then we recommend you remove the skin. Cucumbers can be sliced horizontally in small circular shapes or straight up and down for cucumber sticks (perfect for dipping into hummus or a raw almond pate). While the seeds are edible and nutritious, some people prefer not to eat them. To easily remove these seeds, simply cut the cucumber lengthwise and use the tip of a spoon to gently scoop them out.

Resources:
World’s Healthiest Foods http://www.whfoods.org

Did You Get Your Blackberry Yet?

Introduction:

Did you think we were talking about the cell phone? Nope, but we are talking about this amazing little fruit that is great for your body! Blackberries are nature’s sweet tart. Blackberries can be a bit sour unless they are ripe, however once ripe they are sweet and the perfect addition to any recipe. Store brought and frozen berries are okay, but if you want a party in your mouth, wait until they are in season and pick them fresh.

Nutritional Value:

1 cup of blackberries equals 144 grams. Within 1 cup of blackberries, you’ll get 75 calories (what? that’s practically nothing!), 1 gram of protein, 18 grams of carbohydrates, .6 grams of fat and 7.6 grams of fiber. Blackberries are also a good source of folate (49 mcg – micrograms).

Folate is necessary for the production and maintenance of new cells and is especially important during periods of rapid cell division and growth. Folate is needed to make DNA and RNA, the building blocks of cells. Both adults and children need folate to make to make normal red blood cells and prevent anemia. The recommended daily allowance for folate is 400 mcg. If one cup has 49 mcg, imagine how much you could get with a breakfast smoothie.

How to Buy and Store:

When you are in the grocery store in search of the perfect blackberries, look for the ones that are plump and have a shine all their own. Fresh blackberries are best when eaten immediately, but if you have store them, use a non-air tight container and place them in the refrigerator. Make sure that you rinse them thoroughly before eating. Eating a handful of blackberries makes a great on the go snack.

If frozen berries are more your thing, blackberries have a tendency to bunch up and stick together in the freezer. To prevent this from happening, spread them out evenly on a cookie sheet so that they are not touching each other. Then place them in the freezer for about an hour (time varies based on freezer so use your judgement). Once they are completely frozen place your berries in a sealable bag. Then take as many as you want for smoothies and other frozen delights.

Resources:

The A to Z of Health, Beauty and Fitness http://health.learninginfo.org
PCC Natural Markets http://www.pccnaturalmarkets.com/health/3588006
Folate http://healthlinkmcw.edu

Go Bananas!

A Brief Introduction:

Haven’t you always wondered why athletes always prefer bananas before or after a workout, or why if a runner gets a leg cramp, they eat a banana? What is up with this prepacked on the go fruit? Bananas are creamy, bright yellow, and full of nutrients. Bananas generally fall into two categories, the sweet banana (most common) and the plantain banana (often found in several Caribbean and vegan dishes).

Nutritional Value:

• Bananas contain about 20% daily value of vitamin B6
• Bananas are also a good source of vitamin C (about 15% daily value)
• 11% of your daily value of potassium comes from just 1 banana (that’s about 400mg)
• You can get 4 grams of fiber from one banana
• A banana has 467 mg of magnesium
• They are only 110 calories (wow that’s nothing!)
• Bananas contain plenty of carbohydrates, which are the body’s main source of energy.

Health Benefits:

• The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Potassium also helps normalize the heart beat and regulate the body’s water balance. During periods of high stress (like when you are doing 5 different things and have a 3 0′clock deadline in the office) our body’s potassium levels tend to be depleted. Bananas are a great way to restore those levels naturally.
• Potassium is also essential for helping muscles to contract properly during exercise and reduces cramping up (oh, that’s why athletes prefer them!)
• Bananas are rich in Vitamin B6. Lack of B6 in a diet can cause weakness, irritability and insomnia. B6 plays an important role in converting tryptophan into serotonin, and also helps the body make hemoglobin, a crucial ingredient of your blood. B6 is also essential for antibody production to maintain a healthy immune system.
• Bananas help improve your body’s ability to absorb calcium (which leads to healthy bones. YAY!). By suppressing calcium excretion in the urine bananas minimize the risk of kidney stones. They are rich in fructooligosaccharide, a prebiotic that nourishes the probiotic (good) bacteria in the colon. These probiotics produce vitamins and digestive enzymes that improve our body’s ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms.

How to Select and Ripen Bananas:

When you go to the grocery store you usually see bananas that are going through the various stages of ripening right there on the shelf. Bananas are picked when they are green. The sizes vary so pick according to how much you can eat. Although the yellow ones look most appealing if you want to eat them right away, if you are buying for the week you might want to consider picking up the green ones instead. Bananas that are more green in color will take longer to ripen.

To ripen your bananas, simply place them at room temperature on a counter top and let nature take it’s course (for lack of a better way to say it). Can’t wait? Use a brown paper bag to speed up the ripening process. Bananas are fully ripened when they are yellow (brown spotted bananas are often used for baking). As bananas ripen, they will taste sweeter because the starch in the fruit turns to sugar. For the most antioxidants, you should eat the fruit completely ripened.

Tips For Getting More Bananas In Your Diet:

• Okay this is complicated but try to follow, pick one up, peel it, and eat it. It really is that easy. Bananas are perfect for on the go snacks. Don’t peel them until you are ready to eat them or else they will go brown. Remember the peel is not edible so don’t get too adventurous.
• Bananas are an excellent ingredient in just about any smoothie. Adds the smooth texture and light creamy flavor without the dairy.

An Apple A Day? Really?

Introduction:

Apples are such a fun fruit aren’t they? In every sense, they can match your taste and your personality, in that if you’re up for something crisp and sweet you can go for a Golden Delicious or if you want a sour face you should try the Granny Smith. And there are an array of options in between, each with its own unique flavor. But could this delicious snack really help keep the doctor away? Well, our research shows that there’s a lot of nutrients and health benefits packed into this fruit.

The Nutrients & Health Benefits:

• Apples contain vitamin C (about 12% of your daily value), which boost your immune system
• They are rich in flavonoids, which help prevent heart disease
• Apples are low in calories, appoximately 70-100 calories are in a regular sized apple. Not only this, but they are naturally sweet so it’s a good alternative to something processed and unhealthy when you are craving sugar.
• Did you know apples prevent tooth decay? The juice of an apple as properties that kill up to 80% of bacteria in your mouth.
• Apples contain a substance called phytonutrients, which prevent neurodegenerative diseases such as Alzheimer’s and Parkinsonism
• Apples have FIBER!!!! 15% of your daily value (ahem, by the way, fiber in apples help to relieve constipation and keep you regular).
• Apples contain a substantial amount of pectins, which are a unique group of complex carbohydrates that have been used in supplemental form to help lower excessive levels of toxic metals. Why take a supplement when you can have the real thing?
• They contain phenols that reduce bad cholesterol and increase good cholesterol (yes, apples are GREAT at multitasking!).  In fact, adding just one large apple to a daily diet has been shown to decrease serum cholesterol 8 – 11%

Okay, I am diggin’ the apples. But how do I get at least one a day?

Apples are great to add to your hard core vegetable juices to lighten the veggie flavor and provide a hint of sweetness. They are also good in green smoothies and help balance out the fruits to vegetables. And you can always snag one on your way out the door and save it for an afternoon or mid-morning snack. Our recipe section goes live with our site in May and we’ll be sure to include some good ones in there.

And where can I read up if I want to learn more?

We explored the internet and our resource library for the information above. And the GREAT site where we found a lot of this information is WHFOODS. So we recommend starting there!