McKinley Grapevine

Good Morning Everyone!

We have finally reached the end of our journey through the alphabet of healthy foods!  Hope you enjoyed it :).

Zucchini- 

If you want a vegetable that’s extremely versatile and has a variety of health benefits, look no further than zucchini.  Both raw and cooked zucchini are great for our overall health.  Its color can vary from yellow to dark green. 

Important Note: It is best when eaten prior to the skin becoming tough and the seeds growing large. 

Though they are grown all year long, the peak season is in the summer months.  Zucchini cannot be stored for long periods unless frozen.  You can freeze grated raw zucchini or lightly steamed slices.  Make sure to pack them in airtight containers!

 Health Benefits:

• Contains good amounts of potassium which helps to reduce blood pressure
• Considerable amounts of magnesium which helps to keep blood pressure at a normal rate and our heart beat at a steady rhythm
• Incredibly low in calories
• Keeps the body hydrated as it is made up of 95% water, giving us more energy and fewer headaches
• Improves eye health and vision and helps to prevent age-related medical conditions affecting the eyes such as macular degeneration
• Good source of vitamin C, good for fighting asthma
• Contains anti-inflammatory properties that help keep our lungs open and clear
• Contains calcium which gives strength to bones and teeth
• Its high-fiber content helps in lowering cholesterol

For more information visit:

http://www.vegkitchen.com/hot-topics/nutrition-hot-topic/5-surprising-health-benefits-of-zucchini/

Some great and healthy recipes for zucchini include:

Crunchy Zucchini Rounds with Sun-Dried Tomatoes and Goat Cheese – http://www.health.com/health/recipe/0,,10000001886443,00.html

Black Bean & Zucchini Quesadillas – http://www.health.com/health/recipe/0,,10000001992086,00.html

Zucchini Oven Chips – http://www.health.com/health/recipe/0,,10000001087041,00.html

Zucchini Bread – http://www.myrecipes.com/recipe/zucchini-bread

Zucchini Fritters – http://damndelicious.net/2014/04/02/zucchini-fritters/

Good Morning Everyone!

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

Yogurt-  

As one of the oldest and most popular fermented foods, yogurt is known around the world.  It is produced by bacterial fermentation of milk. 

There are several different types of yogurt available:

1. Whole-Food (Full-Fat) Yogurt
2. Greek Yogurt
3. Soy Yogurt
4. Lactose-Free Yogurt
5. Flavored or Fruited Yogurt (beware of the sugar content!!)
6. Kefir

Yogurt is highly nutritious and is an excellent of calcium, potassium and a good sources of protein with Greek yogurt containing the most.  It also provides numerous vitamins and minerals.

Health Benefits:

• Yogurt with active cultures helps our gut health and aids in treating certain gastrointestinal conditions like constipation and lactose intolerance
• Contains probiotic strains that boost the immune system
• Helps prevent osteoporosis
• Reduces the risk of high blood pressure
• Helps you feel fuller longer

Yogurt is extremely versatile.  You can dip it, spread it, freeze it, add fruit to it or eat it plain. 

Some other ideas of ways to eat yogurt include:

• Make a breakfast parfait by layering yogurt, dry cereal or granola, and topping with your favorite fruit
• Top waffles or pancakes with yogurt and sliced strawberries
• Enjoy a mid-day snack by blending yogurt, fruit and juice to make a delicious smoothie
• Dip raw vegetables in plain yogurt
• Use yogurt for salad dressing and dips
• Serve plain yogurt on quesadillas, tacos, soups and chili—as an alternative to sour cream

For more information visit:

http://www.livestrong.com/slideshow/1011102-type-yogurt-you-pros-cons-13-different-kinds/#slide=1

http://www.healthyeating.org/Milk-Dairy/Nutrients-in-Milk-Cheese-Yogurt/Yogurt-Nutrition.aspx

http://www.webmd.com/food-recipes/benefits-yogurt?page=2

**The nutritional value will vary depending on the yogurt you choose.  You can use www.myfitnesspa.coml or www.caloriecount.com or calorie and nutrition information on some of your favorite yogurt brands: http://www.caloriecount.com/tag/food/yogurt

Some great and healthy recipes for yogurt include:

 

Scallion-Dill Potato Salad – http://www.eatingwell.com/recipes/scallion_dill_potato_salad.html

Lemon Horseradish Dip – http://www.realsimple.com/food-recipes/browse-all-recipes/lemon-horseradish-dip

5-Minute Healthy Strawberry Frozen Yogurt – http://www.justataste.com/5-minute-healthy-strawberry-frozen-yogurt-recipe/

Quinoa Whole Wheat Greek Yogurt Pancakes – http://www.cookingclassy.com/2013/03/quinoa-whole-wheat-greek-yogurt-pancakes-the-healthiest-pancakes-ive-ever-made/

Yams –

Yams, often confused with sweet potatoes, are a tuber native to Africa and Asia.  Yam flesh ranges in color from tan to pink or purple.  Yams tend to be dry and starchy, providing a healthy energy source with important nutritional benefits.

Health Benefits:

• Good source of vitamin B6, believed to reduce the risk of developing heart diseases
• A good source of important antioxidants like beta carotene and vitamin C
• Low glycemic index food, diabetics can eat yams without worrying about a rise in blood sugar level
• Reduces constipation and aids in healthy digestion
• Helps to decrease bad cholesterol
• Daily consumption increases nutrient absorption in the body
• Has the ability to increase learning and memory capacity in our brains
• A cancer deterrent especially of colon cancer

Be sure to choose yams that are firm and do not have any cracks, bruises or spots.

*Do not buy refrigerated yams as cold temperatures can alter their taste*

Yams can be used in a variety of cuisines, either boiled, baked and even roasted.  It can also be used in the preparation of cakes, muffin and bread.   

For more information visit:

http://www.stylecraze.com/articles/benefits-of-yam-for-skin-hair-and-health/

http://www.thehealthsite.com/diseases-conditions/health-benefits-of-yam/

For more nutritional information go to:  http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2726/2

Some great and healthy recipes for yams include:

Yam, Bacon and Apple Hash – http://www.foodnetwork.com/recipes/anne-burrell/garnet-yam-bacon-and-apple-hash-recipe.html

Roasted Yams – http://allrecipes.com/recipe/157193/roasted-yams/

Healthy Candied Yams – http://mywholefoodlife.com/2012/11/05/healthy-candied-yams/

Oven Baked Yam Fries – http://houseandhome.com/recipe/oven-baked-yam-fries-recipe/

For more tips on how to cook yams visit: http://www.bhg.com/recipes/how-to/cooking-basics/how-to-cook-yams/