Tagged with 'superfood'

It takes a lot of juggling and dedication to effectively manage diabetes. Here are 6 delicious superfoods that won't spike your blood sugar.

Tonic Alchemy consists of 91 amazing ingredients in one unique blend!

A must-try turmeric ginger latte!

A superfood latte is a wonderful way to start the morning! The acai and basil will give you a nutritious boost.

Superfoods are an easy way to get your antioxidants and essential vitamins and minerals.

Adopting and implementing these simple dietary strategies will really help tame that “inflammation tiger.”

Dark in color, rich in nutrients, beets are a true superfood. In addition to folate, vitamin B6, vitamin C, magnesium, potassium, coper, iron, and fiber, beets are one of the best dietary sources of naturally-occurring nitrates. The body converts these nitrates into nitric oxide, which relax and dilate blood vessels and allow more oxygen to flow through the body to the heart, the brain, and the muscles.

All vegetables contain some nitrates, but the average-sized beet contains 20 times more dietary nitrates than most others, making it a top veggie for producing nitric oxide.

Now that you know how nitric oxide works, here are three reasons to boost nitric oxide in the body:

#1: Nitric oxide supports exercise stamina and endurance due to your muscles receiving more oxygen and nutrients when your veins are dilated and circulation is enhanced.

#2: If your body is sufficient in nitric oxide, it enhances blood flow to the brain and functions as a secondary neurotransmitter between nerve cells.

#3: Nitric oxide is great for supporting healthy blood pressure as it relaxes arterial walls, dilates the vessels, and maintains normal blood flow.

--One study found that participants who ingested 500 ml of beetroot juice saw a significant reduction in blood pressure three hours after they ingested the juice.--

Fortunately nitric oxide-containing foods are easy to find and relatively inexpensive. Besides beets, other great foods high in nitric oxide include: Spinach, beets, celery, arugula lettuce, iceberg lettuce, carrots, parsley, cabbage, radishes and collard greens.

What are you waiting for, head to the store to buy some beets!

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References
1. Archer DL. Evidence that ingested nitrate and nitrite are beneficial to health. J Food Prot. 2002 May;65(5): 872-5. 

2. Liu V, Huang P.  Cardiovasculur roles of nitric oxide: A review of insights from nitric oxide synthase gene disrupted mice. Cardiovascular Research 2008 Jan.  

3. Cannon RO. Role of nitric oxide in cardiovascular disease: focus on the endothelium. Clinical Chemistry. 1998 August;44(8):1809-1819.

What a wonderful spin on the traditional macaroon! They’re composed entirely of plant-based, nutrient-dense, and whole foods that energize, nourish, and taste delicious.

The natural ingredients in these macaroons provide a boost of antioxidants, essential fatty acids (like omega-3s in the brazil nuts), minerals, vitamins, and more.

Maca is an amazing superfood that has been used for over 2,000 years by the Peruvian people. It’s a sturdy root vegetable, typically dried and then ground into a powder. Nutritionally, maca root is a rich source of vitamin C, B-vitamins, calcium iron, and copper (just to name a few), and even contains protein and plant sterols.  

The combination of maca and brazil nuts in these macaroons tastes almost like peanut butter…with a lovely coconut-ty embrace, of course. 

I think these maca-macaroons will make you feel as good as they taste. 

Maca-Macaroons

Makes about 20 cookies

1 cup raw brazil nuts

1¼ cups unsweetened shredded coconut, plus extra for rolling

1½ Tablespoons maca powder

¾ cup (packed) soft Medjool dates (about 7 or 8), pits removed

1 Tablespoon maple syrup

1 Tablespoon vanilla extract

¼ teaspoon sea salt

Grind all the ingredients together in a food processor until a coarse dough has formed. Check the consistency: pinch the dough and make sure it sticks together, yet still crumbles like a cookie. If the dough is too dry, add water, a teaspoon at a time, until the dough sticks. If the dough is too wet, add spoonfuls of extra coconut until the dough is just right.

Form the dough into balls, about a tablespoon at a time, and roll exterior in extra coconut. Flatten into cookies and serve. Kept covered, these cookies will last several weeks.

Recipe from Julie Morris’s Superfood Kitchen recipe book

Isn’t dessert more fun when it’s delicious and also offers some nutritional benefit?!? This key lime pie is delicious, and the addition of moringa powder drastically boosts the healthiness factor.

These are not your ordinary pumpkin seeds. They have a rich, deep flavor, they’re larger in size than typical pumpkin seeds, and contain a ton of health-promoting nutrients.

Austrian pumpkin seeds come from Styrian pumpkins and are unique because about 100 years ago, these seeds lost their wooden shell due to a mutation. Only a tiny silver-colored membrane protects the seed, making the entire seed edible. Surprisingly, the Styrian pumpkin itself is not used as a food item, but the seeds have been used for ages as a snack food. Once the seeds are harvested, the pumpkin pulp is discarded as fertilizer on the field. The oil from these seeds is known in Austria as "The Green Gold."

Austrian Pumpkin Seeds are Full of Nutrition

These seeds are prized because they’re significantly higher in nutrients than in any other variety. Between the vitamins, minerals, and antioxidants, they almost sounds too good to be true. 

A typical handful of Austrian pumpkin seeds (1/4 cup) contain 9 grams of protein and 2 grams of fiber, which means they'll do a great job filling you up and satisfying your appetite. 

They're a rich source of B-vitamins and also contain many different vitamins and minerals, such as vitamin E and K, potassium, magnesium, manganese, phosphorus, iron, zinc, selenium, and copper.  

Vegetarians and vegans may have a hard time getting enough plant-based iron and zinc in their diet, so Austrian pumpkin seeds would be a great addition to boost intake of both these minerals. Zinc supports a strong immune system and helps maintain prostate health. Studies show prostate enlargement may be slowed, stopped and even reversed.

Austrian pumpkin seeds supply essential fatty acids, including omega-3 fat and monounsaturated oleic acid which are the “good” fats abundant in the Mediterranean diet.

How to Enjoy Austrian Pumpkin Seeds

Austrian pumpkin seeds are excellent just eaten plain. Austrian pumpkin seeds can also easily be added to salads, pizza, cakes, homemade bread, biscuits, and fruit salad. Use them in a salad dressing combined with cilantro, garlic, olive oil and lime juice for a delicious Mexican flavor.  

Balance is the Key

Including a variety of fats in your diet is what it comes down to. Adding pumpkin seeds, along with eating olive, coconut, and avocado oil gives your body a great balance, which is crucial for your health.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods