McKinley Grapevine

Good Morning Everyone!

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

Green Tea – 

Green Tea is one the healthiest beverages on the planet.  Not only is it loaded with antioxidants and nutrients, but it also improves brain function, increases fat loss, and helps lower your risk of cancer.  Green tea has been shown to improve blood flow and lower cholesterol, which in turn prevents high blood pressure and promotes good heart health.  What’s good for the heart is also good for the brain and green tea has been shown to help block the formation of plaques that are linked to Alzheimer’s disease. 

Other important reasons to drink green tea:

• It is an anti-allergenic and may provide allergy relief
• It promotes healthy gums and teeth because it controls bacteria and prevents cavities
• It makes the skin more resistant to the damaging effects of UV rays and premature skin aging

Tips for drinking green tea:

• To obtain the full benefits of the antioxidants, drink green tea in between meals (e.g. at least 2 hours before or after your meals)
• Don’t drink it too early in the morning on an empty stomach because the caffeine in it can lead to dehydration and can cause stomach upset
• Avoid drinking it just before going to sleep at night as it may negatively affect your ability to sleep

For more information visit:

http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-green-tea/

Some great and healthy recipes for green tea include:

Green Tea Energy Drink – http://www.eatingwell.com/recipes/eatingwell_energy_drink.html

Green Tea Detox Smoothie – http://hellonatural.co/spring-detox-green-smoothie/

 

Garlic –

Garlic has a universal status of being a powerful healer.  It is a highly nutritious vegetable with very few calories.  Most garlic in the United States is grown in northern California.  Garlic is available year round, but is freshest between March and August.  Garlic is available in forms other than fresh, such as powder, flakes, oil, and puree.  Garlic can be a flavorful addition to your dish and also double as a valuable aid to your health.

Health benefits include:

• Aids in helping to fight the common cold by reducing the number of colds you get and the length of an already existing cold
• It can help increase exercise capacity and reduce exercise-induced fatigue
• It is filled with bone-healthy nutrients such as zinc, manganese, vitamin B6, and vitamin C

Storing and Cooking Tips:

• Unbroken garlic bulbs are good for up to 3 to 4 months
• Individual cloves are only good for 5 to 10 days
• Store garlic in a cool, dark and dry location
• Careful not to overcook or brown garlic when sautéing it in oil, it then becomes bitter and unpleasant tasting

For more information visit:

http://authoritynutrition.com/11-proven-health-benefits-of-garlic/

1 tsp of Garlic = 4 calories with 1g of carbohydrates
For more nutritional information go to: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2446/2

Some great and healthy recipes for garlic include:

Garlic Parmesan Roasted Brussel Sprouts – http://www.joyinthejumble.com/2012/04/recipe-garlic-parmesan-roasted-brussel.html

Garlic-Braised Chicken with Olives and Mushrooms – http://www.marthastewart.com/1050263/garlic-braised-chicken-olives-and-mushrooms

Garlic Mashed Potatoes – http://www.food.com/recipe/healthy-garlic-mashed-potatoes-358209?photo=182838

 

Ginger –

Ginger is a common ingredient in Asian and Indian cuisine.  However, ginger has been used for its medicinal properties for centuries among many cultures.  It contains anti-inflammatory compounds called gingerols.  These substances are believed to explain why many people with rheumatoid arthritis experience improvements in their mobility and less pain when they consume ginger regularly. 

Ginger has a long history of use for relieving:

• Digestive problems such as nausea
• Loss of appetite
• Motion sickness
• Pain

The root or underground stem of the ginger plant (pictured on the left) can be consumed fresh, powdered, dried as a spice, in oil form or as juice.  Increasing consumption of plant foods like ginger decreases your risk of obesity, diabetes, and heart disease while promoting a healthy complexion and increased energy.

Quick Tip: Using fresh ginger is an easy way to flavor foods and drinks without adding unnecessary sodium.  Since it is often consumed in such small amounts, ginger does not add significant quantities of calories, carbohydrates, protein or fiber.  

For tips on how to properly peel and chop ginger, go to:

http://www.simplyrecipes.com/recipes/how_to_peel_and_chop_ginger/

For more information visit:

http://www.medicalnewstoday.com/articles/265990.php

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72

Some great and healthy recipes for ginger include:

Ginger Coconut Chicken – http://www.eatingwell.com/recipes/ginger_coconut_chicken.html

Carrot Ginger Soup – http://www.simplyrecipes.com/recipes/carrot_ginger_soup/

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/facts/nut-and-seed-products/3163/2

Some great and healthy recipes with flaxseed include:

Berry Banana Flaxseed Protein Smoothie – http://www.leanitup.com/blueberry-banana-flaxseed-protein-smoothie/

Flaxseed Muffins – http://www.flax.com/Section/Flax_Recipes/Flaxseed_Muffins.html

 

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/calories-freekeh-foods-original-i283388

Some great and healthy recipes for freekeh include:

One Pot Vegan Mexican Freekeh – http://whitneybond.com/2014/12/02/one-pot-vegan-mexican-freekeh/

Freekeh with Caramelized Shallots, Chickpeas, and Yogurt – http://www.marthastewart.com/1086725/freekeh-caramelized-shallots-chickpeas-and-yogurt

 

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/recipe/fig-goat-cheese-bruschetta

Granola with Honey-Scented Yogurt and Baked Figs – http://www.myrecipes.com/recipe/granola-honey-yogurt-figs

 

Good Morning Everyone!

We’re on to letter “E” in our journey through the alphabet of healthy foods from A-Z!!

Eggs:

Eggs are a great source of protein while being relatively low in calories. Not only high in protein, they are also extremely high in vitamins, such as vitamin A, B5, B12, and D!  They are a versatile food that can be added to a variety of dishes. Eggs also contain a nutrient called choline, which is something that most people are significantly missing in their diets and its main function is to help build cell membranes and increase brain function!

Nutrition Facts: Serving Size = 1 large egg

Calories	71
Fat	5g
Saturated Fat	2g
Cholesterol	211mg
Sodium	70mg
Carbohydrates	0g
Protein	6g

Here are some simple and healthy egg recipes:

Loaded Scrambled Eggs – http://www.realsimple.com/food-recipes/browse-all-recipes/loaded-scrambled-eggs

English Muffins Egg Pizza – http://www.realsimple.com/food-recipes/browse-all-recipes/english-muffin-egg-pizzas

 

Eggplant:

Eggplants are a wonderful vegetable, and the best season to enjoy them is right now! They are high in fiber, copper, vitamin B1, and manganese, which can all help with healthy brain function and healthy skin! Eggplant can also help to lower “bad” cholesterol, which is responsible for many cases of heart disease! Regular consumption of eggplants can also help to prevent blood clots and strengthen your capillaries!

Nutrition Facts: Serving Size = 1 cup cubed

Calories	20
Fat	0g
Sodium	2mg
Carbohydrates	5g
Fiber	3g
Sugar	2g
Protein	1g

Here are some wonderful recipes to make your eggplant very tasty:

Eggplant Crostini – http://www.myrecipes.com/recipe/eggplant-crostini-10000002001895/

Roasted Eggplant Salsa – http://www.myrecipes.com/recipe/roasted-eggplant-salsa