You’ve got kale, spinach, and collard greens down, right? Well, time to add another super-veggie into your energy-boosting diet. Enter kohlrabi!
Kohlrabi is a vegetable that is part of the cabbage family and is often referred to as German Turnip. It looks similar to a turnip and comes with purple, white, or green skin but the flesh inside is white. The leaves, stem and skin are all edible and the whole thing can be eaten raw or cooked.
If you need an instant immune system boost, then try snacking on a cup of raw Kohlrabi. Of all the vitamins in kohlrabi, vitamin C is the most abundant. In fact, a cup of raw kohlrabi has almost 84 mg of vitamin C, which is more than enough to meet your daily requirements. It also has a good amount of the B vitamins, such as vitamin B6, thiamin, riboflavin, niacin, pantothenic acid and folate. B vitamins play a role in increasing metabolic rates and maintaining healthy skin and hair.
It has approximately 8 grams of carbohydrates and, almost 5 grams of this is from dietary fiber. This makes it a great source of energy and helps to keep you full longer whilst being beneficial for your digestion. Kohlrabi is a powerhouse of minerals too and contains magnesium, phosphorus, calcium, iron, selenium. and particularly high levels of potassium. The best part of all is that it’s super low in calories with a cup at only 36Kcal. Shred it on your salads, sautee it with your veggies or just bite into it like an apple! It is so versatile, here are some recipes to inspire you:
Kohlrabi Asian Salad
Shaved Kohlrabi with Apple and Hazelnuts
Everyone loves the taste of chocolate and those who like to indulge every now and then should know that there is a way to satisfy their craving in a healthier and more nutritious way!
'Cacao' is one of the main components of all chocolate, although you may have heard the word 'Cocoa' used more often. Generally 'Cocoa' refers to a more processed chocolate product with added sugar, as opposed to raw Cacao which has no sugar and is in its raw and natural state.
Most people are unaware that Cacao has one of the highest amounts of antioxidants of all known food! It boasts a high level of many amazing nutrients, especially magnesium, iron and zinc. These three are key for healthy blood formation, brain and heart function and strong bones. Cacao is full of health promoting and beautifying fatty acids and minerals, as well as a top source of nutrients that support mood and the immune system. It has been used for thousands of years to boost health and energy levels and infact the generic name 'Theobroma' is derived from Greek which means "Food of the Gods."
The main differences between raw organic chocolate and commercially processed chocolate are the processing methods used and the added ingredients:
Commercially processed chocolate:
- Highly processed through intense high heating method which ultimately 'burns' out all the nutrients of cacao.
- Made by gently heating to temperature of a maximum of 40c (104F). This ensure all of the enzymes are kept intact and the amazing nutrients are still present.
Commercially processed chocolate:
- Has a list of added ingredients such as white refined sugar, milk products, palm oil many other ingredients that we should all be avoiding in our diets. These ingredients include nasty chemicals, additives and preservatives.
- The end product is highly refined and processed and holds no nutritional benefits. Excess consumption can lead to diabetes, weight gain and many other health issues.
- Has a maximum of 4 to 5 plant based ingredients. Each ingredient has its own nutritional benefits, and being raw, they are readily absorbed by the body ensuring you reap all the health benefits.
- Raw chocolate has no refined sugars and is sweetened using a natural form of sugar such as coconut nectar, raw honey, agave or maple syrup.
- The final product is natural, organic and pure and is suitable for people with different dietary needs such as vegans, vegetarians, people following a gluten/wheat/soy or lactose-free diet and even diabetics.
We are all love to indulge once in a while so make it a guilt-free treat and take advantage of the many nutritional benefits in raw chocolate!
When it comes to food and health, as Hippocrates once said, 'Let thy food be thy medicine and thy medicine be thy food’.
If you've ever had red bean ice cream at a Japanese restaurant then you’ve already eaten Adzuki beans! They are originally from China and are also grown in Japan where they are very popular, and more recently in some parts of the US.
We love them for the same reason we adore all beans, because of the protein content. However adzuki beans are unique because they offer the lowest amount of fat and highest protein per bean than any other! Want to find out more?
Read our article on Adzuki beans written by Glowpeople for Goumbook.com
In most cases, the fresher the vegetable, the healthier it is. Tomatoes however are the exception! Tomatoes are rich in Lycopene and your body can absorb more from canned tomatoes than those that are fresh and uncooked. The cooking/processing of tomatoes makes for more Lycopene availability in the final product. Lycopene is a powerful antioxidant that protects and rejuvenates our skin. It provides antioxidant protection from environmental damage, shielding skin from premature aging and reducing skin cell damage. It reduces the risk of cardiovascular disease and some cancers. Tomatoes are also packed with Beta-carotene, vitamin C and Vitamin E to keep skin looking young and fresh. I personnally always buy tomato paste/sauce in jars rather then cans as there is no leakage from the contianer into the food. You can also make your own tomato paste, this is an Easy Recipe to make at home!
An ancient relative of wheat, Spelt is a wonderfully nutritious and ancient grain with a deep nutlike flavor. It has a higher water solubility that helps your body easily absorb its protein, vitamins and minerals. It offers a broader spectrum of nutrients compared to many of its relatives from the wheat family. It is an excellent source of manganese, and a good source of protein, copper, and zinc.
Spelt is better tolerated in the body then any other grain. Allthough it contains gluten, some Celiac patients and most wheat intolerant people find it non-problematic.
You can cook the grain like risotto, toasting then adding stock, then simmering until completely cooked. There are also lots of different spelt pastas on the market (you will find them in Organic food stores) . You can also use Spelt flour to replace wheat flour in all your baking recipes. It is much lighter on the digestion and the taste is very similar so your recipes won't taste very different.
Skin is the body's largest organ. It makes sense, then, that what's good for your whole body is also good for your skin …and as far as food goes, it doesn't get much better than vegetables.
Green vegetables are the most important of all vegetables. They are high in fiber, low in fat, rich in folic acid, vitamin C, iron, calcium, potassium and magnesium. They also contain a host of phytochemicals like lutein, beta-cryptoxanthin that contribute to a healthy immune system and can then help the performance of your body and promote hair growth and clear skin. There are many green vegetables and they include Brussels sprouts, lettuce, spinach, broccoli, peas, green beans, cucumbers, green peppers, asparagus, lima beans and celery.
You also want to look out for for red-orange-yellow vegetables that are full of beta-carotene and carotenoids. Our bodies convert beta-carotene into vitamin A, which acts as an antioxidant, preventing cell damage and premature aging. In the case of vitamin A, you also get anti-acne benefits -- vitamin A has been used in acne medications (think Retin-A) for many years.
Vitamin A helps your skin produce more fresh new cells and get rid of the old ones, reducing dryness and keeping your face looking bright and young. It's best to get this vitamin A from food and not from supplements since too much can cause health problems.
Buckwheat, contrary to its name, is a seed not a grain and has numerous benefits that make it an excellent addition to your diet.
The first great thing about Buckwheat is that its gluten-free, so its great for people who are sensitive to gluten or simply want to eat a grain that is easier to digest. Buckwheat is a rich source of what is called "biologically available protein." It has a well-balanced assortment of essential and non-essential amino acids and is considered a superior source of protein when compared to wheat, rice and even millet. Like citrus fruits, buckwheat is a rich source of Rutin, a powerful flavonoid antioxidant, and is also a good source of Vitamin E, another powerful antioxidant that prevents cell damage and support good health.
It has a high mineral content and a comparison of the mineral content of buckwheat flour to rice flour shows that it has 4 times more iron, 3 times more calcium, over 9 times more magnesium, almost 6 times more potassium and about twice as much zinc, copper and manganese. Last but not least, buckwheat is a good source of soluble dietary fiber: Soluble fiber is a type of dietary fiber that holds water like a sponge. It forms a gel that is responsible for slowing the time it takes food to travel through the digestive tract, which means you feel fuller for longer. It supports the healthy digestion and absorption of nutrients in food. Soluble fiber also slows the absorption of glucose, which keeps your blood sugar level and is known to lower cholesterol. How can you add Buckwheat to your diet? Buckwheat is very versatile. You can use Buckwheat flour instead of your normal flour in all your baking recipes. You can also use it for making pancakes for the kids. The whole grain can be found in different forms: unhulled which means it still has its tough outer skin, or hulled where the skin is removed. Kasha is a form of buckwheat that gets toasted giving it a reddish-brown colour and a nice nutty flavor. Try this great Buckwheat salad recipe: http://www.5min.com/Video/Go-Vegan-With-This-Easy-Buckwheat-Salad-Recipe-516957984
The difference between brown and white rice is not just in the color! A whole grain of rice has several layers. When only the outermost layer of the grain (the hull) is removed, you get Brown rice. This process is the least damaging to the nutritional value of the rice and prevents the loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and the germ layer, the result is a whiter rice (but also a rice that has lost many of the nutrients). The final stage is the 'Polishing' of the rice removes an additional layer of the grain that contains essential fats that have many health benefits. All this refinement produces the white rice that we all find in the supermarket today.
Both brown and white rice have similar amounts of calories and carbohydrates, however the main difference between the two lies in the nutritional content.
Brown rice as an excellent source of manganese, and a good source of the minerals selenium and magnesium. The complete milling and polishing that converts brown rice into white rice destroys 70/90% of vitaminS B3, B1 and B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. You'll find that some rice brands are "enriched" with vitamins B1, B3, and iron, but these added nutrients are never the same as the original unprocessed version, and at least 11 other lost nutrients are not replaced in any form even with rice "enrichment." One cup of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains at best 19 mg. Brown rice helps lower your cholesterol and reduces your risk of type 2 diabetes, maintains heart health and colon health, aids in weight management, provides good antioxidant protection, gives you lots of energy and much more...Make the switch and feel the difference!
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