Your dinner guests will be impressed with this dish not only from a nutritional standpoint, but also when considering the quality of the taste. This sautéed cod recipe includes some fresh, nutritional powerhouses that provide benefits from the inside and out. In addition to providing a good source of lean protein, this recipe is also a good source of complex carbohydrates. Every bite of this dish is 100% whole grain, making it a rich source of fiber.
When biting in, it is nearly impossible to miss the garlicky punch. The garlic in this dish makes a statement to your taste buds, in addition to your health. A 2008 systematic review and meta-analysis demonstrated that garlic plays an active role in lowering blood pressure among individuals with hypertension. Dive into this mouthwatering meal and all of the nutritional benefits of whole grains, garlic and the other fresh ingredients! Get the recipe here.
Savor the deliciousness of your bird the day after Thanksgiving and incorporate it into this dish – and be extra thankful for the amazing nutritional benefits that are packed into so many incredible flavors.
The walnuts that are added to this recipe provide monounsaturated and polyunsaturated fats that are cardio-protective. Studies show that walnuts significantly lower bad LDL cholesterol and might protect against coronary artery disease. There is a distinct nutritional advantage that walnuts have over other nuts: They contain approximately 7% omega-3 fatty acids, further promoting heart health.
Another ingredient that will help keep your heart pumping strong: grapes. Red seedless grapes contain resveratrol, a natural polyphenol, which has been shown to increase nitric oxide production, lowering levels of oxidized low-density lipoprotein, resulting in cardiovascular benefits.
During this time of year, show your appreciation for your heart and feed it these amazing nutrients! Get the recipe here.
Apples are fabulous! Why? Because they’re chock-full of polyphenols. Polyphenols are like your bodies little army attacking the bad invaders that affect our health. Research has found that apple consumption may help to in the prevention of both cancer and heart disease.
A great source of polyphenols comes in the colorful peel of the apple yet most holiday recipes strip this essential component away. Why not keep the peel on, and reap the benefits?
This holiday apple crisp recipe will give you the warm fuzzy feeling you crave when eating gooey apples on a chilly night – without the regret, fatigue and health effects you feel the next day. So settle in and enjoy this holiday favorite – it’s got everything that makes apple eating so amazing! Get the recipe here.
Coat yourself – with kale! Leafy greens pack a powerful punch of nutrients without adding a ton of calories to your diet. One cup of kale has only 33 calories but provides over 200% of the daily requirement for vitamin A, a vitamin that our eyes really love.
At a deeper level, the phytonutrients abundant in kale act as a coat of armor for some cancers. Why not put your armor on with this fabulously delish recipe?
Bolder, brighter, and richer in nutrients than your basic penne pasta, spaghetti squash is the perfect addition to an easy family dinner. One cup of cooked spaghetti made from white, enriched noodles, contains approximately 220 calories, 42 grams of carbohydrates and very few nutrients.
Comparably, one cup of cooked spaghetti squash provides about 42 calories, 10 grams of carbohydrates, and a host of important nutrients such as vitamin A and potassium.
If you are worried that spaghetti squash won’t fill you up, think again! The fiber content of spaghetti squash and enriched spaghetti is very similar, providing just over two grams per cup. This means that spaghetti squash provides the same fiber content for less calories, helping you feel just as full without eating hundreds of calories.
This spaghetti squash recipe is a weight loss wonder, providing a nutrition jackpot without having to invest a lot of calories. Get the recipe here.
Traditional stuffing can literally “stuff” us with calories, fat and lots of refined carbohydrates. Instead, try out a vegan stuffing recipe that is loaded with fruits and vegetables, whole grain bread and heart healthy fats. Traditional stuffing can contain up to 10 grams of saturated fat and almost half of your daily amount for sodium. One serving of this vegan dressing dishes out only 170 calories, 1/2 gram of saturated fat, and only 290 milligrams of sodium! Get the recipe here.
These days, it’s hard to walk into a drugstore, grocery store or even a bar without seeing a slew of energy-drink options and the marketing of these products. Quite frankly, it’s nothing short of genius. While the majority of energy drinks have been geared towards attracting college-aged kids and athletes, a new demographic has emerged in the past few years – women. Energy drinks can now be found in pretty pink cans with promises of revitalizing and energizing the busy woman on the go, the tired mom raising a family and caring for herself at the same time or just a woman who likes a little zip in her drink. Read more »
If you’re an avid Dr. Oz Show viewer, you already know all of the fabulous benefits of chia. One benefit of chia you may not know is its ability to help manage insulin resistance (a great way to keep you strong this winter). A 2009 study found that consumption of chia seed actually helped to maintain normal lipid and glucose levels. This delicious salad recipe has only a small amount of chia, but it’s all you need to pack a big health-helper punch! What’s another component to keep you strong? It’s that pungent delicious superfood – garlic! Garlic has been found to help fight against components linked to the common cold. Get the recipe here.
With all the growing varieties of grains on the grocery store shelves, it is no wonder why customers are becoming so confused in making selections. But one thing is not at all confusing – the importance of putting down the white rice and trying to branch out of your comfort zone. Amaranth might be a new name you’ll want to look out for. Amaranth is a “pseudo grain” like quinoa and buckwheat and is extremely high in protein, 13 to 14% in comparison to other grains. Furthermore, amaranth’s inflammation-fighting compounds may play a role in improving heart health and reducing the risk of stroke. Get the recipe here.
If you’ve ever read the back of a ketchup bottle, you’ve probably learned a thing or two about a nutrient called lycopene. Lycopene is responsible for the tomato’s red color, but that’s not all it does! In conjunction with other phytochemicals found in tomatoes, lycopene may lower risk of stroke incidence.
A 2012 study published in the American Academy of Neurology found that people with the highest amounts of lycopene in their blood were 55 percent less likely to have a stroke than people with the lowest amounts of lycopene in their blood. Lycopene becomes more available to the body when it is cooked, try this recipe for Chili Mac, which cooks crushed tomatoes into a ground-turkey casserole.