Healthy Foods from A-Z, “F”
Good Morning Everyone!
We are on to the letter “F” in our journey through the alphabet of healthy foods!
Flaxseeds –
These seeds come from flax, one of the oldest fiber crops in the world. Flaxseed is a source of healthy fat, antioxidants, and fiber. They can lower cholesterol and blood sugar levels, reduce bone loss, improve digestive health, and aid in weight management. To ensure you reap all of the nutritional benefits flaxseeds have to offer, follow these steps:
- Buy flaxseeds in whole kernels so they will keep longer
- Grind your flaxseeds a ½ cup at a time or whatever amount you will use in 2 weeks’ time
- Store your ground flaxseeds in an air tight container in the fridge or freeze to keep them fresh
Quick Tip: Next time you have oatmeal, a smoothie, soup, or yogurt, simply stir in a couple tablespoons of ground flaxseed. It’s an easy way to incorporate flaxseed into foods you like. For an extra kick of energy in the morning or whenever you are looking to avoid that dreadful afternoon crash, put some flaxseed in a protein shake and you are good to go! This will give you plenty of energy to make it through the day!
For more nutritional information go to: http://nutritiondata.self.com/
Some great and healthy recipes with flaxseed include:
Berry Banana Flaxseed Protein Smoothie – http://www.leanitup.com/
Flaxseed Muffins – http://www.flax.com/Section/
Freekeh –
This is a food item that many of you may not be familiar with. Freekeh is a type of wheat that is harvested while the grains are yellow and the seeds are still soft. It has been a staple in Middle Eastern diets for centuries. It comes in both whole and cracked forms; the cracked form cooks faster. It is so easy and versatile to incorporate into your diet, and works well in both savory and sweet dishes. You can use it anywhere you would normally use whole grains such as quinoa, brown rice or farro. Serving for serving, freekeh has more protein and twice as much fiber as quinoa. Being low in fat and high in protein and fiber, freekeh keeps you feeling fuller longer. It is still a bit of a challenge to find freekeh in most grocery stores, but you can get it in the grain aisle at most health-food stores. Whole Foods and Trader Joe’s are the best options.
Disclaimer: Freekeh is not gluten-free, therefore not a good choice for people with celiac disease or any other type of gluten intolerance.
For more nutritional information go to: http://www.caloriecount.com/
Some great and healthy recipes for freekeh include:
One Pot Vegan Mexican Freekeh – http://whitneybond.com/2014/
Freekeh with Caramelized Shallots, Chickpeas, and Yogurt – http://www.marthastewart.com/
Figs –
Figs are a fruit of the ficus tree. They have a unique, sweet taste, soft and chewy texture, and are loaded with crunchy, edible seeds. They are a good source of potassium, a mineral that helps to control blood pressure, as well as a good source of dietary fiber. Fiber and fiber-rich foods have positive effects on weight management. Figs are also a great fruit source of calcium. Eating them can help to keep calcium in your bones and lessen your risk of osteoporosis seeing as they contain the essential bone-building trio of magnesium, calcium and vitamin K2.
Quick Tips:
- When choosing figs select those that are plump and tender, have a rich, deep color and are free from bruising
- Figs are quickly perishable and are best eaten within one to two days after buying them.
- Eating excessive amounts of figs is likely to have a laxative effect, so they should be enjoyed in moderation
A 100g serving of dried figs provides approximately:
| 249 calories | 3.3g protein | 0.9g fat | 69g carbohydrate | 5.6g fiber |
A 100g serving of fresh figs provides approximately:
| 80 calories | 1.3g protein | 0.3g fat | 20.3g carbohydrate | 2.2g fiber |
Some great and healthy recipes for figs include:
Fig and Goat Cheese Bruschetta – http://www.myrecipes.com/
Granola with Honey-Scented Yogurt and Baked Figs – http://www.myrecipes.com/
