Healthy Foods A-Z, “D”
Good Morning Everyone!
We are on to the letter “D” in our journey through the alphabet of healthy foods!
Dates– Dat
es are a wonderfully sweet and versatile food that can be a great substitute for sugar or sweetener. They are also a great source of vitamins and minerals, for energy, natural sugars and dietary fiber. Dates have also been found to help strengthen bones and fight off diseases like osteoporosis. They are heart healthy because of their rich potassium content, which has been shown to reduce the risk of stroke and other heart related diseases. Some great and healthy recipes for dates include:
es are a wonderfully sweet and versatile food that can be a great substitute for sugar or sweetener. They are also a great source of vitamins and minerals, for energy, natural sugars and dietary fiber. Dates have also been found to help strengthen bones and fight off diseases like osteoporosis. They are heart healthy because of their rich potassium content, which has been shown to reduce the risk of stroke and other heart related diseases. Some great and healthy recipes for dates include:Orange-Date Pumpkin Muffins:
The Ultimate Energy Bites:
Dandelion root – Dandelion root is an herb that has been used in many traditional medicine practices for centuries. It supports healthy functioning liver, kidneys, spleen, and gallbladders and is a great detoxifying agent. It often can be used as a coffee substitute, and is also used in brewing dandelion wines 
and beers. Dandelion root can be consumed in the form of a pill or as something as simple as a component of a salad. Mix 1 teaspoon of dandelion root powder in drinks or food 2-3 times a day. For a dandelion root tea, dissolve the powder in hot water and sweeten with a burst of lemon and a touch of honey or agave. It can also be blended into smoothies, mixed with juices, or sprinkled over cereal and oatmeal. Click the link below for more info on the health benefits of dandelion root:
and beers. Dandelion root can be consumed in the form of a pill or as something as simple as a component of a salad. Mix 1 teaspoon of dandelion root powder in drinks or food 2-3 times a day. For a dandelion root tea, dissolve the powder in hot water and sweeten with a burst of lemon and a touch of honey or agave. It can also be blended into smoothies, mixed with juices, or sprinkled over cereal and oatmeal. Click the link below for more info on the health benefits of dandelion root:Nutrition facts:
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Dandelion herb greens (Taraxacum officinale), Fresh, Nutrition value per 100 g (Source: USDA National Nutrient data base) |
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Principle
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Nutrient Value
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Percentage of RDA
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Energy
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45 Kcal
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2%
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Carbohydrates
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9.20 g
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7%
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Protein
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2.70 g
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5%
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Total Fat
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0.70 g
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3%
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Cholesterol
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0 mg
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0%
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Dietary Fiber
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3.50 g
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9%
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Vitamins
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Folates
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27 µg
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7%
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Niacin
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0.806 mg
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5%
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Pantothenic acid
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0.084 mg
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1.5%
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Pyridoxine
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0.251 mg
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19%
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Riboflavin
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0.260 mg
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20%
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Thiamin
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0.190 mg
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17%
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Vitamin A
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10161 IU
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338%
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Vitamin C
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35 mg
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58%
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Vitamin E
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3.44 mg
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23%
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Vitamin K
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778.4 µg
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649%
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Electrolytes
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Sodium
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76 mg
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5%
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Potassium
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397 mg
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8%
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Minerals
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Calcium
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187 mg
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19%
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Iron
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3.10 mg
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39%
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Magnesium
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36 mg
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9%
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Manganese
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0.342 mg
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15%
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Phosphorus
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66 mg
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9%
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Zinc
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0.41 mg
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4%
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Dandelion Root Coffee:
Dill
This powerful herb traditionally provides the tang to pickles, salad dressings, and fish dishes and is packed with health benefits that make it a great addition to many plain dishes to give them flavor. Dill is a great source of Vitamin A which is used to maintain healthy skin, teeth, skeletal tissue, and soft tissue. It also aids good vision! Here are some great ways to enjoy this nutritious and tangy herb!
- Combine dill weed with plain yogurt and chopped cucumber for a delicious cooling dip.
- Use dill when cooking fish, especially salmon and trout, as the flavors complement one another very well.
- Use dill weed as a garnish for sandwiches.
- Since dill seeds were traditionally used to soothe the stomach after meals, place some seeds in a small dish on the dinner table for all to enjoy.
- Add dill to your favorite egg salad recipe.
- Mix together chopped potatoes, green beans, and plain yogurt, then season with both dill seeds and chopped dill weed.
