McKinley Grapevine

Good Morning Everyone!

We are on to the letter “K” in our journey through the alphabet of healthy foods!

Kiwifruit –

 

Kiwis are a nutrient dense food, meaning they are high in nutrients and low in calories.  A kiwi fruit is rich in vitamin C.  Collagen, the skin’s support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture.  The high amounts of fiber and potassium in kiwifruit help to support heart health.  An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease! Due to their high potassium content, kiwis can help negate the effects of sodium in the body and lower blood pressure.  High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. 

Tips on How to Incorporate More Kiwifruit into your Diet:

• Cut a ripe kiwi in half, leaving the skin on, and eat the inside of each half with a spoon

• Dice up kiwi and use as a salad topper  

• Freeze slices of kiwi and eat them as a snack or dessert

*Important Note: Kiwi consumption can improve sleep onset, duration and efficiency in adults with self-reported sleep disturbances

For more information visit: 

http://www.medicalnewstoday.com/articles/271232.php

http://www.medicalnewstoday.com/articles/271232.php?page=2

Serving Size 1 medium fruit (69 g)

Per Serving % Daily Value*

Calories 42

Calories from Fat 3

Total Fat 0.4g 1%

Saturated Fat 0g 0%

Polyunsaturated Fat 0.2g

Monounsaturated Fat 0g

Cholesterol 0mg 0%

Sodium 2mg 0%

Potassium 215mg 6%

Carbohydrates 10.1g 3%

Dietary Fiber 2.1g 8%

Sugars 6.2g

Protein 0.8g

Vitamin A 1% · Vitamin C 107%

Calcium 2% · Iron 1%

 

Read more: Calories in Kiwi Fruit | Nutrition and Health Facts http://www.caloriecount.com/calories-kiwi-fruit-i75007#ixzz3qzkJWtc0

Some great and healthy recipes for kiwifruit include:

Hailey’s Smoothie – http://allrecipes.com/recipe/18941/haileys-smoothie/?internalSource=staff%20pick&referringId=1120&referringContentType=recipe%20hub

Strawberry, Kiwi, and Spinach Salad – http://allrecipes.com/recipe/14170/strawberry-kiwi-and-spinach-salad/?internalSource=recipe%20hub&referringId=1120&referringContentType=recipe%20hub

Kiwi Salsa – http://www.food.com/recipe/kiwi-salsa-384266

 

Kale –

Of all the super healthy greens out there, kale is by far the king.  It is one of the healthiest and most nutritious plant foods in existence.  It is often referred to as “the new beef”, “the queen of greens” and “a nutritional powerhouse.” 

Health Benefits: 

• Low in calorie and high in fiber
• High in iron which is good for the formation of hemoglobin, transporting oxygen to various parts of the body, cell growth and proper liver function
  • Per calorie, kale has more iron than beef

• High in Vitamin K which can help protect against various cancers
• Filled with powerful antioxidants and a great anti-inflammatory food
  • Helps with arthritis, asthma and autoimmune disorders

• Helps lower cholesterol levels
• High in Vitamin A and C
  • Vitamin A is good for your vision
  • Vitamin C is helpful for your immune system, metabolism, and hydration

• A great detox food because it is filled with fiber and sulfur which are both great for detoxifying your body and keeping your liver healthy

For more information visit:

http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html

For more nutritional information go to: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2

Some great and healthy recipes for kale include:

Acorn Squash and Kale Over Penne – http://www.health.com/health/recipe/0,,10000001108194,00.html

Kale and Tomato Eggs Benedict – http://www.foodnetwork.com/recipes/food-network-kitchens/kale-and-tomato-eggs-benedict-recipe.html

Butternut Squash Quinoa with Kale, Cranberries, Walnuts and Goat Cheese – http://www.stuckonsweet.com/butternut-squash-quinoa-kale-cranberries-walnuts-goat-cheese/

Pita Pizzas with Kale Pesto, Tomatoes and Bacon – http://www.myrecipes.com/recipe/pita-pizzas-with-kale-pesto

 

Good Morning Everyone!

We are on to the letter “J” in our journey through the alphabet of healthy foods!

Jalapeno Peppers –

 

Jalapeno peppers can provide more than just an extra kick of flavor to your nachos and tacos.  These small, fiery green peppers provide multiple vitamins, minerals and antioxidants to support a healthy body.  A jalapeno contains a lot of potassium considering its petite size and can help you to manage your weight.  Buying some fresh jalapenos and adding them to mashed avocado, eggs, salsas, dips and meatloaf is an easy way to provide extra nutrition and spice to your diet. 

Health Benefits include:

• Contains minerals that play a role in promoting healthy red blood cells, strong bone development and nervous system function

• A substance in jalapenos, called capsaicin, helps to boost your metabolism which in turn aids in weight loss

• Shown to provide relief for migraine headaches

• The heat in a jalapeno pepper helps to clear mucus from the nose, thereby fighting nasal congestion

• They provide antioxidants in addition to vitamins C and E

**Fresh peppers have greater antioxidant content then canned or jarred versions

Capsaicin, which gives jalapenos and other peppers their heat, can raise your core body temperature leading to an increased metabolic rate.  While the metabolism-boosting effects are mild, the hot flavor can help to suppress your appetite and lead you to eat less at meals.

For more information visit:

http://www.livestrong.com/article/409721-what-are-the-health-benefits-of-jalapeno-peppers/

http://www.healthdiaries.com/eatthis/6-health-benefits-of-jalapenos.html

Some great and healthy recipes for jalapeno peppers include:

Lighter Jalapeno Poppers – http://www.gimmesomeoven.com/lighter-jalapeno-poppers/

Jalapeno Hummus – http://allrecipes.com/recipe/46462/jalapeno-hummus/?internalSource=staff%20pick&referringId=2275&referringContentType=recipe%20hub

 

Jicama –

Jicama, also known as a yam bean, is a round, fleshy root vegetable of the bean family.  Like any fruit or vegetable, jicama is full of health-boosting vitamins and minerals including vitamin C.  Due to its high vitamin C content, jicama is great for boosting the immune system, supporting eye and skin health, and helping with anti-inflammatory action in the body to reduce everything from arthritis to a stuffy nose and watery eyes.  Its high vitamin C content could even be the answer to heart disease prevention. 

Health Benefits include:

• Contains very low sodium and hardly any fat so it supports good heart health and maintenance of a healthy weight
• Contains very little calories and is high in fiber, making it a great tool for weight loss
• Full of potassium, calcium and magnesium which are all important trace minerals for our sustained health
• Contains vitamin B-6 which supports healthy brain functioning and helps our body break down protein into usable energy
• One small jicama root contains about 4 milligrams of iron, which amounts to about 22% of the recommended daily allowance

**Iron helps to make sure our red blood cells have enough oxygen and helps to boost our energy levels

For more information visit:

http://naturalsociety.com/7-benefits-of-the-root-vegetable-jicama/

Top 10 Ways to Enjoy Jicama:

http://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-jicama

Some great and healthy recipes for jicama include:

Jicama Fries – http://www.superhealthykids.com/quick-and-easy-snack-jicama-fries/

Jicama Hashed Browns – https://recipes.sparkpeople.com/recipe-detail.asp?recipe=1144683

Jicama and Watermelon Salad – https://recipes.sparkpeople.com/recipe-detail.asp?recipe=2745249