Healthy vegetarian food just got taken to a whole new level of flavor and excitement. This simple salad is so delicious that it will have meat eaters in line for seconds. In addition to getting a five-star rating for flavor, this dish also contains important sources of plant-based protein, found in the cannellini beans and edamame. For just 110 calories, this vegetarian paradise provides 6 grams of protein, in addition to 3 grams of fiber.
Researchers have long been aware of the benefits of eating a vegetarian diet and a meta-analysis, released this past week, further mounted on that evidence. The researchers evaluated findings from seven clinical trials (strongest evidence) and 32 observational studies. Findings from the clinical trials and observational suggest an association with a vegetarian lifestyle and lower systolic and diastolic blood pressure. For people trying to improve their heart health and reduce the risk of heart attacks and strokes, this Edamame, Cannellini and Pepper Salad might just be the perfect fit for your new vegetarian lifestyle. Get the recipe here!
Garlic and olive oil both have wonderful health benefits, especially when paired together. The resulting organosulfur and hydroxytyrosol compounds may have anti-carcinogenic and cardio-protective effects. Studies suggest they can help decrease serum levels of glucose, triglycerides and cytokines. These antioxidants have been shown to help prevent and improve metabolic syndrome and decrease oxidative stress (particularly in liver and muscle tissues.) This recipe combines garlic and olive oil together, helping to create these health benefits. Plus, packed with 12 grams of protein, this tasty dish is one you won’t want to miss. Get the recipe here!
You probably already know that fruits such as blueberries and blackberries and vegetables such as broccoli and brussels sprouts are loaded with antioxidants. But do you know what one of the richest sources of antioxidants is worldwide? Chances are, you don’t and the answer may actually surprise you. It’s coffee. That’s right; the drink that so many of us love may actually be good for us. If you’re thinking of giving up your coffee habit because you’re not sure if it’s a healthy component, think again. Here are eight reasons to change your mind.
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Looking for that summer glow in the dead of winter? Look no further than this sweet potato, butternut squash, carrot and ginger soup! According to the USDA nutrient database, one cup of butternut squash has 457% of the recommended daily vitamin A, while one cup of sweet potato has 769%, and one cup carrot contains 428%! Vitamin A contains beta-carotene that, with the consumption of dietary fat, can accumulate in the skin, making the pigmentation brighter. Get the recipe here.
Poor potatoes; they’ve gotten such an unfair wrap all these years. Fact is, even though they’re high in carbohydrates, they actually have some great health benefits! First and foremost, potatoes are a 100% whole grain. They also contain lots of fiber, adequate amounts of protein and 12 vitamins and minerals. In fact, one medium-size potato has more than 1/4 of the daily recommended vitamin C! Want more potatoes? Try this delicious take on potato pancakes. It’s a great way to keep your body healthy!
Looking for a way to warm up during these cold winter months? Then bring on the heat! Chili not only warms your body, it also provides healthy nutrients. What makes this recipe so nutritionally fabulous is the little green legumes floating throughout. The lima beans in this recipe provide protein and fiber to keep you full as well as vitamins C, A, K, B6 and folate to help keep those winter colds away! In addition, 1/2 cup of lima beans provides over 10% of the recommended daily iron, a nutrient that many individuals do not consume enough of. Since lima beans are a non-heme iron, the vitamin C in the vegetable juice will increase its rate of absorption by nearly three times – a perfect pairing! Get the recipe here.
It’s rainbow time! Filled with red pepper, tomatoes and red onion, orange juice, golden raisins, green beans, basil, parsley and cilantro, eggplant and balsamic vinegar, this easy to make curry ragout hits just about every color of the rainbow.
But have you ever asked yourself where the colors come from? These wonderfully rich colors are caused by phytochemicals, such as carotenoids and anthocyanins. Studies have shown that eating a diet high in phytochemical-containing foods can prevent many health conditions such as heart disease, high blood pressure and even some cancers.
When choosing foods, remember: The darker the color, the more phytochemicals it contains. If you’re looking to bring color to your plate, and health to your body, look no further than this recipe!
When most of us hear the word ‘tryptophan’, we think of a sleepy food coma, lying on the couch or just feeling a general calmness. But have you ever thought about the word ‘trust’ when tryptophan converts to serotonin and gets pumped through our body? Probably not – but you should! An interesting study associated eating tryptophan-rich foods (like turkey) with trusting others in social situations. The researchers commented that this study proved that you truly are what you eat. If you’re planning a dinner party and you want everyone to get along, serve your guests something that will promote camaraderie! Get the recipe here.
When it comes to side dishes and snacks, there are a lot of foods to choose from! Unfortunately, most foods classified as “snacks” are loaded with sodium (think chips, pretzels, etc). Excess sodium in the diet is an independent risk factor to a global silent killer – high blood pressure. What if you could have a snack that satisfies your taste buds and helps to tame your blood pressure at the same time? It’s here in this roasted beet recipe. Quick and easy to make, this recipe takes nutrient rich beets and turns them into little chips of hypertension prevention. A 2008 study found that consumption of the juice of beets could actually help to lower blood pressure. Now that’s a snack that’s hard to “beet!” Get the recipe here.
Ditch the cheesy sauces that are packed with calories and saturated fat that will put your diet down in the dumps. This cheezless sauce is the perfect substitute, providing rich flavor and quality nutrition.
You won’t even miss the fake orange color of common American cheese sauces because the main ingredient, sweet potatoes add a golden-orange splash. Sweet potatoes pack in more than just an orange tint: One medium sweet potato provides over 500% of the daily value for vitamin A and over 25% of the daily value for vitamin C. Vitamin C and vitamin A help reduce fine lines and wrinkles, making sweet potatoes a natural beauty booster! Get the recipe here.