Champagne Grapes
Grapes are rich sources of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. Grapes contain flavonoids that are very powerful antioxidants, which can reduce the damage caused by free radicals and slacken ageing.
Green Tea Ice Cream
Green tea's antioxidants, called catechins, scavenge for free radicals that can damage DNA and contribute to cancer, blood clots, and atherosclerosis.
Of course when you put it in ice cream the health benefits lower drastically.
Beets
Beets are my all time favorite food. I could eat beets all damn day! high in carbohydrates and low in fat. It contains phosphorus, sodium, magnesium, calcium, iron, and potassium, as well as fiber, vitamins A and C, niacin, and biotin. Beets contain folic acid.
Green Olives stuffed with Garlic
They're rich in iron, vitamin E and copper, and are an excellent source of fiber. But what about the fat?
Olives do have some fat, but it's the incredibly healthy monounsaturated variety. Monounsaturated fats have been found to reduce the risk of atherosclerosis and increase HDL (good) cholesterol.
However, olives contain a triple whammy for your health that works in synergy to provide extreme benefits. Along with monounsaturated fats, olives are rich in vitamin E, a fat-soluble antioxidant that neutralizes damaging free radicals, along with polyphenols and flavonoids, which have anti-inflammatory properties.
Artichoke Hearts
They are full of magnesium, chromium, manganese, potassium, phosphorous, iron, calcium, fiber, Vitamin C and folate.
They are low in calories and sodium, and have no fat and or cholesterol.
As part of a low-fat, high-fiber diet, they help reduce the risk of certain types of heart disease, cancers and birth defects.
Mangoes
One small mango provides a quarter of your recommended daily allowance for vitamin C, nearly two thirds of your daily quota for vitamin A, good amounts of vitamin E and fibre. They also contain vitamin K, phosphorus and magnesium. Mangoes are particularly rich in potassium which can help reduce the risk of high blood pressure.
Tomato Basil Mozzarrella Salad
Tomatoes:
Free radicals in the body can be flushed out with high levels of Lycopene, and the tomato is so amply loaded with this vital anti-oxidant that it actually derives its rich redness from the nutrient.
Lycopene is not a naturally produced element within the body and the human body requires sources of Lycopene in order to make use of this powerful anti-oxidant. While other fruits and vegetables do contain this necessary health ingredient, no other fruit or vegetable has the high concentration of Lycopene that the tomato takes pride in.
Basil:
An array of flavonoids exist in basil, which help to protect cells and chromosomes from damage. Studies have shown that two of these flavonoids in particular, orientin and vicenin, are useful in protecting cell structures and chromosomes from damage by radiation and oxygen.
Essential oil of basil has been shown to inhibit the growth of several types of bacteria, many of which have become resistant to antibiotics. This essential oil has been found to inhibit growth of the widespread staphylococcus, enterococcus, pseudomonas, and e. coli bacteria, among others. Adding basil to your vinaigrette will both enhance the flavor, and ensure that the fresh salad greens are safe to eat.
Eugenol, which is found in essential oil of basil, provides an anti-inflammatory effect, by blocking an enzyme called cyclooxygenase. Aspirin and Ibuprofen work by blocking this same enzyme. So, basil can have healing benefits, and provide relief from the symptoms of inflammatory problems, like rheumatoid arthritis and inflammatory bowel conditions.
Basil is also a good source of vitamin A, which helps to prevent damage to the cells by free radicals. Vitamin A also prevents free radicals from oxidizing cholesterol in the blood stream, preventing the cholesterol from building up in the blood vessels.
Magnesium is also present in basil. This essential mineral helps the heart and blood vessels to relax, improving blood flow. Other nutrients found in basil include iron, calcium, potassium, and vitamin C.
Mozzarella Cheese:
It contains calcium. One ounce of low-fat mozzarella cheese provides 18.3% of the daily value for calcium along with 13.1% of the DV for phosphorus.
Hummus
Hummus is made from chickpeas aka garbanzo beans. Chickpeas, like most beans, are an excellent source of fiber that digests slowly and keeps blood sugar levels from rising too rapidly, making them ideal for individuals with diabetes, insulin resistance or hypoglycemia. Combined with rice or whole grains, they provide a complete protein. Chickpeas also contain molybdenum, a trace mineral that helps the body detoxify sulfites, as well as iron and manganese, which are essential for healthy blood and high energy.
Thai Iced Tea
Thai tea, by definition, requires the addition of sweetener and cream. Some sugars are quite unhealthy, and cream can be very heavy and fattening as well. So how can Thai tea be beneficial when it has these ingredients? Some people prefer to use soy milk in their tea, which is lactose-free and lowers cholesterol. And instead of using white sugar, many Thai tea drinkers either use artificial sweetener or honey as a healthier substitute.
It's not as good that way in my opinion. Every once and a while I find I gotta have some thai iced tea.
Pesto Pasta
The health benefits of pesto come from its nutrient-dense ingredients. Although high in fat, pesto gets its fat from olive oil and pine nuts, which are both high in healthy unsaturated fats. Pine nuts are nutrient dense and, along with the basil, make pesto a good source of many nutrients, including vitamin A, vitamin E, vitamin K and many minerals.
I think most of us know that pesto is pretty caloric and pasta...especially white pasta is full of starch. Again, this is an occasional indulgence for me.
Miso Soup
Miso is a soy paste that is created by inoculating trays of rice with the vitamin B12 synthesizing fungus, Aspergillus oryzae, then mixing in a ground preparation of cooked soybeans and salt, and letting the mixture ferment for several days before grinding it into a paste with a nut butter consistency. Because it is fermented with a B12-synthesizing bacteria, miso has been commonly recommended as a B12 source for vegans. Miso is quite high in sodium (1 ounce contains 52% of the recommended daily value for sodium), but a little miso goes a long way towards providing your daily needs for the trace minerals zinc, manganese, and copper. In addition, a single tablespoon of miso contains 2 grams of protein for just 25 calories. An impressive nutrient profile for a flavoring agent! Use miso in your cooking instead of plain old salt and reap a variety of benefits in addition to enhanced flavor.
Miso soup is yummy and salty and unfortunately there is a lot of sodium in it. So, that part isn't the best for you. I am not a huge fan of tofu in it's natural form but a few bits of it in miso often does quite nicely for me.
Pad Thai
Pad Thai noodles are incredibly nummy but again it is pasta...fat, starch, sodium oh my.
Coconut Curry Soup
Another favorite thai dish. Sodium galore. Not much health benefit but oh so flavorful.
White Rice
White rice is a starch and it turns into sugar in your system. In your are attempting to maintain health and weight it's a good rule of thumb to cut out white foods from your diet. Rice, breat, etc.
But sometimes I crave white rice and soy sauce. Sigh.
Mineral Water
While not as pure as water without flavoring or the bubbley I find it hits the spot when I'm in the mood for something fizzy but without the crap that comes in soda.
Mushrooms
Mushrooms are an excellent source of potassium, a mineral that helps lower elevated blood pressure and reduces the risk of stroke. One medium portabella mushroom has even more potassium than a banana or a glass of orange juice. One serving of mushrooms also provides about 20 to 40 percent of the daily value of copper, a mineral that has cardioprotective properties.
Mushrooms are a rich source of riboflavin, niacin, and selenium. Selenium is an antioxidant that works with vitamin E to protect cells from the damaging effects of free radicals. Male health professionals who consumed twice the recommended daily intake of selenium cut their risk of prostate cancer by 65 percent.
Baby Corn
good source of vitamin C, E, B1 (thiamine), vitamin B5 (pantothenic acid), folate, niacin, magnesium, phosphorus, complex carbohydrate, fiber, and essential fatty acids. Frequent consumption of corn lowers bad cholesterol and triglyceride levels, relieves constipation, prevent colon cancer and thwart hemorrhoids. Corn is also great for those who are trying to lose weight.
Corn contains various carotenes and flavanoids that are responsible for the various color of corn. Its color varies depending upon the variety; you may name some of your favorite color from it, there are white, light yellow, yellow, pink, black, red and blue while some of it is in combination of colors that come out as stripes or spotted one.
Corn has both soluble and insoluble fibers, so you can get the benefits of both for the price of one. Soluble fiber from corn bran, it protects the heart, when eaten everyday it can lower bad cholesterol and triglyceride in the body, while insoluble fiber may help you protect against constipation, hemorrhoids and colon cancer.
The folic acid in corn is now known to be an important factor in preventing neural-tube birth defects. Some studies showed that folic acid can prevent a buildup of homocysteine by breaking it down. Homocysteine is an amino acid in the body. Long-term elevation of it has been linked to higher rates of heart disease.
Yellow corn is high in the carotenoid, lutein. Lutein is an antioxidant that can be found in yellow corn and its food products can protect your family against heart disease and macular degeneration. The less processed the product is, the more lutein you can get from it. Macular degeneration is a medical condition usually of older adults which results in a loss of vision in the center of the visual field (the macula) because of damage to the retina.
Corn has high beta – cryptoxanthin content, a carotenoid with antioxidant properties. An observational study has shown that high levels of dietary beta-cryptoxanthin were associated with reduced risk of lung cancer.
Avocado
Sodium- and cholesterol- free, avocados contain valuable nutrients including 8% of the recommended Daily Value (DV) for folate; 4% DV for fiber and potassium, 4% DV for vitamin E; and 2% DV for iron. A serving of avocado also contains 81 micrograms of the carotenoid lutein and 19 micrograms of beta-carotene. Per serving, avocados have 3.5 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain.
Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.
Guacamole
Not as health as an avocado in it's natural form as salt is often added to guacamole. But it's still one of my favorite foods!
Spinach
Spinach:
Spinach contains choline and inositol, the substances that help to prevent atherosclerosis or thickening and hardening of arteries. Spinach and alfalfa help stabilize blood sugar among. Spinach is loaded with flavonoid that functions as antioxidant and anti-cancer agent. Spinach is a rich source of Vitamins C and A.
Garlic:
When cloves are chewed, crushed or cut, they release a sulphur-bearing compound called allicin - the chemical that gives garlic its pungent taste and smell. And it's the allicin that scientists have discovered is the magic ingredient thought to be responsible for garlic's therapeutic qualities.
treat high cholestrol, parasites, respiratory problems, poor digestion, and low energy. Studies suggest that regularly eating garlic helps lower blood pressure, controls blood sugar and blood cholesterol, and boosts the immune system. It has also been found to reduce the risk of esophageal, stomach, and colon cancer.
Note that it is not recommended to take garlic in its raw form, since the enzyme necessary to produce allicin may be destroyed in the stomach before having any positive effect. For this reason, dried or powdered garlic tablets are more suitable to take advantage of garlic's immune-boosting qualities.
Naan
Naan is leavened baked flat bread that is particularly popular in India.
Red Bell Peppers
1 cup of chopped red bell pepper has only 46 little calories and 3g (13%) fiber which may help prevent certain cancers such as colon and aids in digestive health, heart health, and weight management.
Oatmeal
Oatmeal offers the body a regular dose of Vitamin B. It is also credited with being able to remove bad cholesterol and maintain the level of good cholesterol in the body. It is a proven fact that oatmeal assists weight loss and control. Research reveals that an oatmeal breakfast actually reduces the risk of developing Type 2 diabetes, by controlling the blood glucose levels. Oatmeal has a larger content of soluble fiber than rice, whole wheat or corn. It aids in diet control for normalizing blood pressure. It is also rich in minerals and antioxidants.
Cinnamon
Cinnamon has a beneficial effect on blood sugar.
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