Leafy Greens Are Good For More Than Just Salad

leafy-veggies

Generally, green vegetables are one of the best foods you can consume regularly to improve your overall health. This is because they are brimming with a lot of fiber along with minerals, vitamins and plant-based substances, which can help protect you from diabetes, heart diseases, and even cancer. Leafy green vegetables are therefore a good source of vitamin A and C, and chlorophyll with some potassium, calcium and iron. Juices from these veggies contain antioxidant and anti-cancer benefits. They are highly cleansing, contain essential nutrients and gives energy to our well-being. Here is a list of some leafy vegetables you can consider adding to your favorite green juice recipes.

Turnip Greens

Turnips leaves are also another leafy green veggie that is rich in calcium, vitamins A, C, and vitamin K. it’s more tender when compared with other leafy greens and usually needs less cooking. Vitamin A present in this type of veggie acts as antioxidant in the body, prevents certain age-related eye diseases/disorders, and promotes healthy eyesight. Consuming these leafy green leaves help to eliminate toxins from your body and free radicals that can lead to certain types of cancer.

Turnip greens also contain iron that helps in the development and formation of healthy red blood cells that ensure adequate oxygen is supplied throughout the body. It’s advised to choose turnip greens with consistent color, slender stems and crisp leaves. Calcium present in turnip greens is also very important for your teeth and bones. This means that having this green veggie in your daily diet can help prevent bone fractures, osteoporosis and softening of the bones.

Swiss Chard

With red stems, veins, and stalks on leaves, Swiss chard has soft texture and beet-like taste that is good for sautéing. This particular vegetable is rich in calcium that helps to prevent osteoporosis and support healthy bones. It’s also rich in antioxidants, vitamin A, C, and K. the antioxidants present in it help to prevent and cure coronary artery disease and several different diseases. It may also prevent inflammation and contains the required amount of potassium that helps to maintain blood sugar levels. The fiber content in this veggie also helps to lower blood cholesterol.

Vitamin K present in Swiss chard greens maintains proper health of the heart and helps to maintain normal blood clotting. Magnesium is another nutrient available in this type of green vegetable that helps to deal with several different cardiovascular diseases/disorders and hypertension. This veggie also boosts skin glow, making it good for maintenance of your skin health. Vitamin C contributes to the production of collagen in the body – hence preventing acne.

Spinach

Spinach is another nutritious green vegetable available that is rich in folate and vitamins A and C and it’s also low in calories. It contains a number of individual flavonoid compounds that act as cancer-fighting antioxidants, which neutralize the free radicals in your body. It’s also contributes to the cardiovascular health because its antioxidant properties helps to prevent dangerous oxidation of cholesterol that can be harmful to the arteries and heart. It also contains magnesium that maintains blood pressure levels.

Spinach is also rich in carotenoid properties that help to prevent and treat prostate cancers. Keampferol is another strong antioxidant present in this veggie, which helps to prevent the formation of certain cancerous cells. It slows age-related effects on one’s mental capabilities and prevents brain function from pre-mature aging.

Broccoli

Broccoli is an excellent source of vitamin A, C, folate and potassium. Its florets and stalks add both color and crunch to stir-fries. High amount of potassium present in it helps maintain optimal brain function and healthy nervous system, and also promotes muscle growth. A small amount of this veggie has the RDA of vitamin C – an important antioxidant for fighting against all free radicals in the body. It also contains vitamin K and calcium – both of which are vital for the prevention of osteoporosis and bone health.

Kale

Kale is actually a nutrition powerhouse that offers almost everything you need in a leafy green veggie. This type of vegetables is a good source of vitamin A, C, and K, supplies potassium and folate and contains some amount of calcium. Its ruffle-edged leaves range in color from black to purple to cream depending on the variety.

Concisely, apart from these other juicing leafy green vegetables that come with several health benefits include mustard greens, lettuce, cabbage, rapini (broccoli rabe) watercress, Bok Choy and many more. All these veggies are very important to your overall health in one way or another. If you are not a big salad eater and don’t want to spend all day grazing on veggies then juicing your leafy greens is a great alternative. Not only can you get a super rich glass of nutrients, but it is something simple to do everyday to ensure you get your recommended daily allowance of fruits and vegetables.

Adding Blueberries To Your Diet Has Its Advantages

healthy-blueberries

One of the most popular summer treats everybody enjoys eating is blueberries. It’s a sweet and succulent fruit which contains a lot of nutrients. It’s usually eaten freshly picked but most people also enjoy incorporating it into various dishes. Anthocyanin is a type of flavonoid which can be found in this fruit. It is what causes blueberries, raspberries and cranberries to appear purple with some blue hues. Not only does anthocyanin make these fruits look pretty, it’s also the main source of its amazing health benefits.

An increased consumption of fruits which come from plants have been long been popular for their healing properties. They effectively decrease the risk of diabetes, heart disease and obesity. It’s also known to promote a healthy complexion and helps to increase energy levels. Let’s discuss some of the most popular Health Benefits of Blueberries.

Nutrients

Blueberries contain calcium, magnesium, phosphorus, iron, zinc, manganese and Vitamin K. The combination of these ingredients improves bone structure and increases its strength. In order to maintain the elasticity of joints and bones, our body needs zinc and iron. People who don’t have the right amount of Vitamin K in their system are more prone to having bone fractures. Those who incorporate it in their daily food intake have improved calcium absorption and reduced calcium loss.

In order for people to maintain low blood pressure, it’s important to maintain a low sodium diet. The best thing about blueberries is that they don’t contain any sodium at all. On the other hand, it contains magnesium, potassium, and calcium which are all effective in lowering blood pressure.

High Fiber Content

People who suffer from diabetes will benefit from blueberries’ natural nutrients. Those who have type 1 diabetes are required to consume high fiber diets to lower their blood glucose level. Those who have type 2 diabetes need an increased intake of high fiber foods to improve their blood sugar, insulin levels and lipids. By taking one cup of blueberries, a person can already get as much as 3.6 grams of fiber.

According to the Dietary Guidelines of Americans, the recommended daily fiber intake for women is 21-25 grams while men need 30-38 grams per day. One of the most amazing qualities of this nutritious fruit is preventing heart disease. It improves the heart’s overall functions because it contains Vitamin C, potassium, fiber, and Vitamin B6. Blueberries are also cholesterol free.

Fiber ensures that the blood’s total amount of cholesterol is lowered down to prevent heart disease. Folate and Vitamin B6 work together to prevent homocysteine from building up. This is because excessive amounts of this compound damages blood vessels.

Heart Health

The Harvard School of Public Health conducted a recent study regarding heart attacks. The study revealed that regular consumption of anthocyanins effectively reduces the risk of heart problems by approximately 32% in both young and middle aged women. According to nutrition professor Aedin Cassidy PhD, those women who had at least 3 servings of strawberries or blueberries are the least prone to develop heart disease.

Cancer Prevention

Cancer is one of the world’s leading diseases which happens to thousands of people all over the world. Researchers are constantly finding the best cure by formulating advancements in medicine. What most people don’t know is that blueberries have natural properties which are effective in fighting cancer. It helps protect cells in the body since it has Vitamins A and C as well as various phytonutrients.

By working together, these ingredients helps prevent or ward off cancer. It can also decrease inflammation and inhibit tumor growth. Because blueberries contain folate, it prevents the formation of cancer cells which usually comes from mutations in the DNA. Folate plays a very important role in the synthesis and repair of DNA.

Brain Health

Blueberries also reduces the risk of cognitive damage in the body. It helps improve motor coordination and short term memory loss. Another factor worth noting is that a daily intake of this fruit reduces the risk of Parkinson’s disease which is a neurodegenerative disorder. It occurs when cells located in parts of the brain die.

Healthy Digestion

Another amazing benefit of blueberries is promoting healthy digestion. The fruit has very high fiber content which helps maintain a healthy digestive tract. Dietary fiber is popularly known for being an essential factor to have successful weight loss results. It works as a bulking agent in the digestive system. Food which contains high fiber has been proven to reduce appetite and increase satiety. This means that you will feel fuller for a longer period of time. As a result, blueberries helps lower down your overall calorie intake which makes you healthier.

Blueberry Juice

Blueberries make a great addition to your juicing recipes as well and you can still take advantage of the benefits of blueberry juice even without the fiber content. Their slightly sweet and tart taste can give a boost to other bland ingredients. Juicing is also an easy an convenient way to get more of this power packed fruit into your daily diet.

The Versatility Of Modern Food Processors

Your kitchen needs a food processor

I was at a dinner party the other day and my dear friend made the most mouth watering home cooked meal that I have had in ages. As I was helping to clean up in the kitchen she showed me the new toy that she had just got, her new food processor. She was telling me that it now gives her an excuse to cook more with everything that it can do. Then it got me to thinking that I need to do some more cooking as I probably do not take full advantage of the model that I already own. If you do not have one of these, then you are really limiting yourself and your recipes.

Popular Ways To Use a Food Processor

Food processors really are extremely versatile tools for anyone that likes to bake or cook. Below are just some of the different ways that you can make use of one of these machines in your kitchen.

Chopped or Ground Nuts

You can chop nuts into big or small pieces or can keep the motor running to prepare our own nut butters. The blades on these machines can usually take the beating of harder nuts without any problems.

Shredding

Most processors feature a shredding and slicing blade. This tears even the hard cheeses and is exceptional for shredding vegetables including potatoes for making hash browns, cabbage for preparing coleslaw, carrots and zucchini for baked items and salads.

Dough and Crusts

Mixing up and kneading the dough for pie-crust, pizza and homemade bread could be easily and quickly done in the food processor. While the pre-packaged crusts are convenient, there is nothing better than making the perfect homemade pie crust. Pasta lovers could make their own noodles at home with this processor.

Ground or Shredded Meats

You can chop the raw meat into medium-sized portions and put in the freezer till firm and have to be careful not to process for too much time, as we will end up getting meat paste. For dishes that require shredded meat, such as enchiladas, you can easily run the cooked meat with the food processor just for few seconds.

Homemade Butter

It is possible to process the heavy cream in the processor and in a few minutes you can have a rich and tasty butter.

Salad Dressings and Dips

Food processors are already praised for their capacity to make mayo from the beginning. In the top of the feed tube, there is a tiny hole. If we put the oil through that hole, it moves into the eggs at just the correct pace to be absorbed and convert everything into mayonnaise. This method also is effective like a charm when when preparing mustards and creamy salad dressings like Caesar, or oil based dips or pesto.

Mixing Cookies

Easy and simple cookie recipes that are not weighed down using a lot of butter and flour could be whizzed in a food processor to save you a good amount of time.

Making Crumbs

Turning graham party crackers and dried up bread into crumbs to use as toppings, fillers and crusts are possible with processor.

Making Smoothies

Making a smoothie is effortless with the proper food processor. As they are so simple to create, you can also try to be a little more creative.

Food Processor Recommendations

Luckily, finding a quality home food processing machine does not have to cost you and arm and a leg. If you have been reading reviews it is clear to see that Cuisinart food processors are highly rated and are some of the most popular models on the market. They typically are extremely reliable, offer great food prep performance, and they have excellent customer reviews. I own one of these, and I love it and recommend it. If you are on a tight budget, then Hamilton Beach also makes very good budget food processors that can get the job done.

Owning a food processor unwraps a whole new world of delightful and healthy treats. You can prepare various recipes easily, eat healthful desserts and spend more time with our family and less amount of time in the kitchen. Once we explore the amazing ways we can use the magical multi tasking food processor it’s difficult to imagine life before its use as it takes all the trouble out of our cooking preparation.