Posts Tagged ‘vitamin c’

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

C is for Carrots!

Who doesn’t love to snap into a carrot? The crunchy texture and sweet taste of carrots is popular among both adults and children. They are perfect on their own or great to dip in raw almond butter or hummus! Carrots benefits are legendary. Bet your mother told you that eating carrots would keep your eyesight bright.

While we usually associate carrots with the color orange, in fact, carrots grow in a host of other colors including white, yellow, red, or purple, the latter being the color of the original variety. The carrot is a plant with a thick, fleshy, deeply colored root, which grows underground, and feathery green leaves that emerge above ground. It is known scientifically as Daucus carota. As such, carrots are related to parsnips, fennel caraway, cumin and dill. There are over 100 different varieties that vary in size and color. Carrots can be as small as two inches or as long as three feet, ranging in diameter from one-half of an inch to over two inches. Carrot roots have a crunchy texture and a sweet and minty aromatic taste, while the greens are fresh tasting and slightly bitter.

Health Benefits

• 1 cup of raw carrots has 683% of your daily value for Vitamin A! Wow! In addition, they are a very good source of vitamin C, vitamin K, dietary fiber and potassium. All of that and only 52 calories!
• Beta-carotene helps to protect vision, especially night vision. After beta-carotene is converted to vitamin A in the liver, it travels to the retina where it is transformed into rhodopsin, a purple pigment that is necessary for night-vision.
• Carrots are by far one of the richest source of carotenoids. High carotenoid intake has been linked with a 20% decrease in postmenopausal breast cancer and an up to 50% decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx, and esophagus.
• Intake of foods such as carrots that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.

How to Select and Store

Carrot roots should be firm, smooth, relatively straight and bright in color. The deeper the orange-color, the more beta-carotene is present in the carrot. Avoid carrots that are excessively cracked or forked as well as those that are limp or rubbery. In addition, if the carrots do not have their tops attached, look at the stem end and ensure that it is not darkly colored as this is also a sign of age. If the green tops are attached, they should be brightly colored, feathery and not wilted. Since the sugars are concentrated in the carrots’ core, generally those with larger diameters will have a larger core and therefore be sweeter.

Carrots are hardy vegetables that will keep longer than many others if stored properly. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. To do this, make sure to store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. They should be able to keep fresh for about two weeks. Carrots should also be stored away from apples, pears, potatoes and other fruits and vegetables that produce ethylene gas since it will cause them to become bitter.

If you purchase carrot roots with attached green tops, the tops should be cut off before storing in the refrigerator since they will cause the carrots to wilt prematurely as they pull moisture from the roots. While the tops can be stored in the refrigerator, kept moist by being wrapped in a damp paper, they should really be used soon after purchase since they are fragile and will quickly begin to wilt.

Recipes to Enjoy

We feature carrots in some of our yummy raw recipes! Check them out:

• Cabbage Carrot Slaw
• Kale, Carrot & Flax Fruit Smoothie
• Raw Collard Wraps
• Red Cabbage Raw Slaw
• Vincent’s Kale Salad

Resource

World’s Healthiest Foods: Carrots

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

Celery: Crunch on This!

Introduction:
Celery is a vegetable with quite a reputation, as it can be used in a variety of dishes. Its crunchy texture and distinctive flavor makes it a popular addition to salads and many cooked dishes. Although it is available throughout the year, you will enjoy the best taste and quality of celery during the summer months when it is in season and locally grown varieties can be easily found in the markets.

Celery grows to a height of 12 to 16 inches and is composed of leaf-topped stalks arranged in a conical shape that are joined at a common base. It is a biennial vegetable plant that belongs to the Umbelliferae family whose other members include carrots, fennel, parsley and dill. While most people associate celery with its prized stalks, the leaves, roots and seeds can also be used as a food and seasoning as well as a natural medicinal remedy.

Nutritional Value:

• One cup of celery contains 15% of your daily value (DV) for vitamin C, a vitamin that helps to support the immune system. Vitamin C-rich foods like celery may help reduce cold symptoms or severity of cold symptoms.
• One cup of celery also contains about 40% of your DV for vitamin K. Vitamin K is commonly known to aid in blood clotting. When the body is injured, vitamin K initiates the process of healing by slowing and stopping the bleeding. Vitamin K also helps the body absorb the beneficial mineral calcium.
• Celery’s potential for reducing high blood pressure has long been recognized by Chinese medicine practitioners. Celery contains active compounds called phthalides, which can help relax the muscles around arteries and allow those vessels to dilate. With more space inside the arteries, the blood can flow at a lower pressure. Phthalides also reduce stress hormones, one of whose effects is to cause blood vessels to constrict.
• Celery is a diuretic. It is rich in both potassium and sodium, the minerals most important for regulating fluid balance, stimulates urine production, thus helping to rid the body of excess fluid.
• Celery contains compounds called coumarins that help prevent free radicals from damaging cells, thus decreasing the mutations that increase the potential for cells to become cancerous. Coumarins also enhance the activity of certain white blood cells, immune defenders that target and eliminate potentially harmful cells, including cancer cells.

Select and Store:
Choose celery that looks crisp and snaps easily when pulled apart. It should be relatively tight and compact and not have stalks that splay out. The leaves should be pale to bright green in color and free from yellow or brown patches. Sometimes celery can have a condition called “blackheart,” which is caused by insects. To check for damage, separate the stalks and look for brown or black discoloration. In addition, evaluate the celery to ensure that it does not have a seedstem-the presence of a round stem in the place of the smaller tender stalks that should reside in the center of the celery. Celery with seedstems are often more bitter in flavor.

To store celery, place it in a sealed container or wrap it in a plastic bag or damp cloth and store it in the refrigerator. If you are storing cut or peeled celery, ensure that it is dry and free from water residue, as this can drain some of its nutrients. Freezing will make celery wilt and should be avoided unless you will be using it in a future cooked recipe.

Cleaning and Eating:
To clean celery, cut off the base and leaves, then wash the leaves and stalks under running water. Cut the stalks into pieces of desired length. If the outside of the celery stalk has fibrous strings, remove them by making a thin cut into one end of the stalk and peeling away the fibers. Be sure to use the leaves-they contain the most vitamin C, calcium and potassium-but use them within a day or two as they do not store very well.

Celery should not be kept at room temperature for too long since, because of its high water content, it has a tendency to wilt quickly. If you have celery that has wilted, sprinkle it with a little water and place it in the refrigerator for several hours where it will regain its crispness.

Celery is so amazingly delicious, you can easily add it to your favorite salad and juice, or simply crunch on it with any raw nut butter or hummus. We do feature celery in our delicious raw almond pate recipe, and also in our article on 20 simple juice recipes. Enjoy!

Resources:
World’s Healthiest Foods: Celery http://www.whfoods.com/genpage.php?tname=foodspice&dbid=14

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

When Life Gives You Lemons…

….Give your immune system the boost it needs and naturally cleanse your body!

An Introduction:

Lemons are bright yellow like sunshine and can often remind you of a warm summer day. They are oval in shape, with their flesh encased by their textured yellow peel. Most lemons are tart, acidic and stringent;  they are sure to make you “pucker up,” but they can also be quite refreshing.

The two most popular types of sour lemons are Eureka and the Lisbon. Eureka lemons are known to have a more textured skin, a short neck at one end and a few seeds inside. Lisbon lemons have smoother skin, no neck and are generally seedless. Did you know that there are also lemons that are sweet in flavor? Perhaps you have heard of the Meyer lemon, which is becoming more popular over time. Check your local market to see if you can pick one up to try.

Nutritional Value:

• 1/4 cup of lemon juice has approximately 45% of your daily value of vitamin C. Vitamin C is one of the most important antioxidants in nature. It travels through your body, neutralizing any free radicals that it comes into contact with. Vitamin C is considered vital to the function of a strong immune system.
• NOTE: You should not drink pure lemon juice! Dilute it with water before consuming. Pure lemon juice contains acid which is injurious to the enamel of teeth.
• Studies show that citrus fruits (such as lemons, limes and oranges) contain compounds known as limonoids, which have been shown to help fight cancers of the mouth, skin, lungs, breasts, colon and stomach.
• Lemon juice is also a diuretic, so it gives relief in kidney and bladder disorders because it is very effective in flushing toxins and bad bacteria from the body. It is also instrumental in curing many digestive problems when mixed with warm water.
• Lemon juice, when taken regularly in the morning, acts as a tonic to the liver and stimulates it to produce bile so its ready to digest your food for the day.
• Lemons also contain smaller amounts of folate, thiamin, and vitamin B6.

Purchasing These Little Pockets of Sunshine:

For the most antioxidants, we recommend choosing fully ripened lemons. We also recommend choosing organic when possible, as some conventionally grown lemons may have been sprayed with pesticides during growth or given a waxed coating to protect them from bruising during shipping.

Lemons that are thick-skinned tend to have less juice in them. For the most bang for your buck, try to choose lemons with a thin skin, that are heavy for their size and feature peels with finely grained texture. They should be that bright sunshine yellow color (lemons with hints of green have not fully ripened yet). Overmature lemons will be wrinkled, have soft or hard patches and be dull in color. Stay away from those. The bright yellow is the key.

Storing, Preparing, Juicing and Everything in Between:

Lemons will stay fresh at room temperature for about a week. If you are planning to hold on to them for longer, store them in your refrigerator.

Before cutting a lemon in half, wash the skin gently with water.  Although lemons are excellent compliments to several teas and other drinks, they are most commonly enjoyed in juice form. Note that they tend to produce more juice when they are room temperature than cold. You could juice the old fashion way, but if you would rather save your strength, small hand held lemon juicers are easier to use and relatively inexpensive to buy (your local market should carry them).

Lemon juice can be frozen for later use. Simply pour your freshly squeezed juice into an ice tray and store in the freezer. Then plop them into water or your favorite recipe as needed.

Tips for Getting Lemons in Your Diet:

• Squeeze fresh lemon juice into your first 16 oz cup of water in the morning.
• Add lemon juice to your green smoothie or your vegetable juice for a bit of zest.
• Combine lemon juice with olive or flax oil, freshly crushed garlic and pepper to make salad dressing.

Resources:

“Lemons/Limes”  Worlds Healthiest Foods, http://www.whfoods.com
“Lemons for Health” Earth in Common: Nutrition & Resources for Healthy Living http://www.earthincommon.com/nutrition_01-article.html
“The Health Benefits of Lemons” Learning Info http://health.learninginfo.org/health-benefits-lemons.htm

Kale: Green Power!

Introduction:

In honor of St. Patrick’s Day, we thought we would give you an extra special dose of green by doing a breakdown of kale, a fabulous vegetable you should know more about. Kale is a leafy green vegetable that belongs to the Brassica family, who’s siblings include cabbage, collards and Brussels sprouts. Kale leaves provide an earthy flavor with more nutritional value for fewer calories. 1 serving of Kale (1 cup) has only 36 calories, and once you see all the benefits, you’ll know you’re getting a great deal!

Something You Probably Didn’t Know:

Did you know that there are several different varieties of kale? There is curly kale, ornamental kale, and dinosaur kale. The most common version is curly kale, which is what you see in the produce section of your local market. Curly kale has ruffled leaves, its color is deep green, and it has a distinct peppery taste. But there is also ornamental kale, which leaves can vary in color (green, white, or even purple). Ornamental kale has a more mellow flavor and tender texture. Last, but not least, dinosaur kale. Not sure how it got its name, but dinosaur kale is a common title for the kale variety known as Lacinato. It features dark blue green leaves, an embossed texture, and has a sweeter delicate flavor.

Health Benefits:

Are you sure you’re going to be able to keep up with all these amazing benefits? We hope so!

• Kale is rich in a flavonoid called maempferol, which research studies suggest lower the risk of ovarian cancer in women.
• Over the past few years, research has shown that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat containing molecules. Well, the phytonutrients in kale (as well as in other green leafy vegetables) work on a much deeper level. They actually signal our genes to increase production of enzymes involved in detoxification, which is the cleansing process through which our bodies eliminate harmful compounds.
• Kale is also well known for its carotenoids, especially lutein and zeaxanthin, which prevent damage to the eyes from exposure to ultraviolet light.
• Kale supplies 88.8% of your daily value (DV) of vitamin C in just one serving. Vitamin C is vital for the proper function of a healthy immune system, and it’s great for preventing colds. So, your body will thank you!
• Kale is also an excellent resource for vitamin A and vitamin K
• 1 serving of kale supplies you with approximately 10% of your DV for calcium. All that without having to drink a glass of milk!
• 1 cup of kale also provides 27% DV of manganese. This mineral helps produce energy from protein and carbohydrates. Manganese also promotes strong bones, maintains healthy nerves, and promotes optimal function of your thyroid gland.

How to Get in on These Goods:

To get the most benefits from kale, choose locally grown and organic varieties when possible. It has been shown that the phythonutrient levels are higher in organic kale verses that which was conventionally grown.

Adding kale to any green juice recipe will automatically make it go from green to super green, in color and also in nutrional value. If you are not yet adjusted to the flavor of kale, we recommend adding a little to start you off and then increasing the quantity as you become more comfortable. You can also easily mask the strong flavor of kale by making it the green component to your smoothies. If you do not have a high speed blender, use a food processor to adequately chop up the leaves before combining them with the fruit in your blender.

We hope this information helps you to embrace the true nature of wearing “green” for St. Patrick’s day. Honestly, you can say that you are wearing your green inside and out!

Resources:

World’s Heahthiest Foods: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Blueberries

We’ve Got The Blues!

But that doesn’t mean we’re sad or upset in anyway! Nope, it means we have a craving for blueberries and want to fill you in on the amazing benefits that come with it!

An Introduction to Being True Blue:

With flavors that range from mildly sweet to tart and oh so tangy, blue berries are “nutritional stars” bursting with flavor, all while being very low in calories (not that we’re really counting calories, but just in case you wanted to know). Blueberries are in season May through October in the United States, so that would be the best time to buy them fresh. If you know when they are in season in your country, feel free to reply so others can get in on the news!

Blueberries are deep in color, ranging from various hues of blues and maroons, to deep dark purples. They also feature a white or gray waxy bloom that covers the surface. This serves as a protective coat. Blueberries grow in clusters and range in size (not too much though, from peas to marbles). Cultivated blueberries are mildly sweet, while wild blue berries will give you that tangy, tart flavor.

Health Benefits

Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer (you probably want to rush into the kitchen and whip up a blueberry smoothie right now! But wait! There’s more….)

• Blueberries are also a good source of the antioxidant anthocyanins, which protects your heart
• These powerful little berries also contain another antioxidant compound called ellagic acid. This blocks metabolic pathways that can lead to cancer.
• Just 1 cup of blueberries contain 15.7% of your daily value (DV) of dietary fiber
• Speaking of fiber, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form.
• 1 cup of blueberries also contains 31% of your DV for vitamin C as well as 20% of your DV for maganese!
• Blueberries can help relieve both diarrhea and constipation by fostering healthier elimination of waste through our digestive tracts. That’s because blueberries contain tannins, which act as astringents in the digestive system to reduce inflammation (your belly will thank you!)
• And did you know that blueberries contain the same compounds found in cranberries that help to prevent and eliminate urinary tract infections?

They Usually Come Prepacked, So How Should You Select Them?

So if you don’t have the benefit of going to a local farm and hand picking blueberries, your local grocery store is the next best place to buy. Trust us, you’re going to look like a blueberry expert once you’re done reading this!

• Choose blueberries that are firm and have a consistency with their color (whether it be deep dark blues, maroons or purples, and of course always with the white/gray bloom)
• Lightly shake the container and take note as to whether or not the berries are moving around freely inside. If those berries are at a standstill, this may indicate that they are soft, damaged, or even moldy. As the official blueberry inspector definitely let someone who works for the grocery store know if you find them this way! You want your blueberries to be fresh and free to move!
• If you happen to be purchasing your blueberries frozen because they are not yet in season, shake the frozen bag gently to make sure they are not clumped together. Clumped berries may be a sign that they have been thawed and refrozen.
• Of course, for the most antioxidants, choose fully ripened berries and enjoy!

So You’ve Brought Your Blueberries. Now What?

Ripe berries should be stored in a covered container in the fridge. They can keep for up to a week, but the sooner you eat them the better. If you brought your blueberries fresh from the grocery store but want to freeze them for a super cold smoothie later, you can do that too! First wash, drain and remove any damaged berries that you find. To avoid frozen berry clumps, spread them out evenly on a cookie sheet or baking pan and freeze them this way first for a couple hours. Then switch them over to a plastic bag and place them back in your freezer.

If you are so excited about your blueberries that you want to enjoy them fresh as soon as you get them home, remember they are very fragile. If they are not organic, they should be gently washed under water and then carefully dried. Now go ahead, and let everyone know you’ve got the blues!

Resources:
“Blueberries” by World’s Healthiest Foods
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

“Blueberries and Heath” by US Highbush Blueberry Council
http://www.blueberry.org/health.htm

“Nature’s Antioxidant SuperFruit” by Wild Blueberries
http://www.wildblueberries.com/health_benefits/gycemic.php

Rich and Creamy: The Avocado

Introduction:

The avocado is known also as the alligator pear, because of its shape and the thick, leather-like appearance of its skin. The avocado is a very versatile fruit in that it can be added to everything from salads, to dips and salsas.  There is a common misconception that you shouldn’t eat avocados because of their high fat content. The fat oils in avocados are nature made, unsaturated and unhydrogenerated. In fact, it has been found that the oil of an avocado is one of the most valuable of the unsaturated fatty acids. Of the 30 grams of fat typically found in an average size avocado, 20 of those grams are health promoting monosaturated fats, especially oleic acid. So don’t fear, they are good for you, and yummy too!

Nutritional Info:

• Avocados contain oleic acid, a monosaturated fat that may help to lower cholesterol.
• Avocados are a good source of potassium, a mineral that helps regulate blood pressure.  They are actually higher in potassium than a medium sized banana. One avocado contains 24% of your daily value (DV) of potassium.
• This fruit is jammed packed with nutrients! Avocados are a good source of vitamin K (36% DV), dietary fiber (29% DV), vitamin B6 (20% DV), vitamin C (19% DV) and copper (19% DV).
• One cup of avocado has 23% of your DV for folate, a nutrient important for heart health.
• Avocados are sodium and cholesterol free.
• The avocado, pound for pound, has more energy than unprocessed meat. (aren’t you glad you’re going raw?!)

How To Select the Perfect Avocado:

So you are at the supermarket and you see a crate full of alligator pears. They all pretty much look the same, how do you know which one to choose. We hope the info in this section will have you selecting avocados like a pro! A ripe, ready to eat, avocado is slightly soft but should have no dark sunken spots or cracks. So pick up the avocado that catches your eye, hold it in the palm of your hands and use your fingers to gently press around it to get a feel for its softness. Then also give it a look over to check for dark spots and cracks.

Firm avocados will ripen in a paper bag or in your kitchen fruit basket at room temperature. If you are planning to eat the avocado later, you should consider buying them firm. As the fruit ripens (varies between 2-3 days), the skin will start to turn darker. Place your ripe avocado in the fridge.

How Do I Get Inside?

No worries, if you’re new to avocados and haven’t experienced them past guacamole, this section is for you. Here’s how to get to the wholesome goodness that’s inside the avocado:

• First, cut the ripe avocado lengthwise around the seed. Rotate the halves to separate.
• Remove the seed by sliding the tip of a spoon gently underneath and lifting it out.
• You can peel the fruit by placing the cut side down and removing the skin with a knife or your fingers starting at the narrow end. Or, you can simply scoop out the avocado flesh with a spoon.
• Sprinkle the avocado chunks with lemon or lime juice to preserve and prevent discoloration

Resources:

The Nutritional Value of the Avocado: http://www.avocadosource.com
Avocados: Hand Grown in California: http://www.avocado.org
The World’s Healthiest Foods – Avocados: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5