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These vegetarian sweet potato burgers are nutritious, flavorful and easy to make. You can even freeze a batch for quick weeknight meals!

I am so excited to share these sweet potato black bean burgers with you! This is my go-to veggie burger recipe. I've been making it for years, so I apologize that they are just now making it to the blog.

(I do have another vegetarian black bean burger recipe if you are looking for something more traditional).

This is a great option if you're tired of plain old black bean burgers. I usually keep frozen patties on hand for quick dinners. The patties can be reheated quickly just like the store bought kind!

These burgers are flavor packed, but we all know there's one test that all patties have to test. And yes, these pass.

They do NOT fall apart!

Thanks to bread crumbs and a combination of pantry staples, the patties hold together and make a nice and firm burger.
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Step by step instructions

First and foremost, you'll need to mash the roasted sweet potato. Because all sweet potatoes are different sizes, you'll want to mash the sweet potato and then measure it out.

Combine the sweet potato and black beans and mash a little more. You want some whole beans to remain for texture.

There's a secret to really, really good burgers: saute the onions and garlic instead of adding it straight to the mix. This softens the onions and releases a lot of their flavor and sweetness.

We'll saute the onions, jalapeno (optional!) and garlic until nice and soft. A little bit of browning is a good thing!

Stir in the sauteed onions, garlic and jalapenos with the seasonings and bread crumbs. Mix until a loose ball forms.

Form the mixture into patties. I like to make mine about the width of my palm. For best results, make sure the burger is no more than ½ inch thick when cooking. The thinner the patty, the firmer it will be.

Can I freeze black bean burgers?

Yes! I recommend forming individual patties and cooking on the stove before freezing. This way you can take them out of the freezer and reheat on the stove instead of having to cook the entire burger.

Store patties between layers of wax paper to prevent them from sticking to each other. Keep in an airtight freezer container for up to 3 months.

Enjoy refrigerated patties within 5 days.

Recipe tips

Make this recipe vegan by replacing the egg with a flaxseed egg. To make a flax egg, simply combine 1 tablespoon ground flaxseed with 3 tablespoons warm water and let rest for 5 minutes.

Don't have chipotle chili powder? An equal amount of chili powder will work (but I do recommend chipotle chili powder as it has a great distinct flavor).

Want to bake your burgers in the oven instead? Line patties on a parchment paper lined baking sheet. Bake at 350 for 25 minutes, flipping halfway through. The patties will be slightly dryer but still delicious!

Make gluten-free by replacing bread crumbs with finely ground gluten free oats. Oats will also work if you just don't have bread crumbs on hand.

Serving ideas

I like to keep it simple with barbecue sauce, lettuce or kale and tomato. I also think these would go well with the chipotle aioli served on these vegetarian bean burritos.

Serve with a side of chips and vegan french onion dip or a large kale salad for a complete meal.

Looking for more vegetarian dinner recipes? You might like these:

Vegetarian Sweet Potato Black Bean Burgers

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Published: · Modified: by · This post may contain affiliate links. These vegetarian sweet potato burgers are nutritious, flavorful and easy to make. You can even freeze a batch for quick weeknight meals! I am so excited to share these sweet potato black bean burgers with you!

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This post may contain affiliate links. Please read our disclosure policy.

One of my favorite ways to prepare salmon is oven baked with a simple combination of garlic, cilantro, olive oil and soy sauce. It's a flavor combination I learned from my dad and it results in a restaurant-like flavor that complements the salmon so well. It's a healthy, delicious and easy meal you're sure to love!

Ingredients to make the recipe

Salmon: Salmon is a great fish to include in a balanced diet. It is high in protein and healthy fats, but low in saturated fats, calories and carbs. Look for wild caught salmon if possible.

Cilantro: Cilantro adds a great herby freshness to the salmon. If you don't like cilantro, you can easily swap it for parsley.

Garlic: Use fresh garlic for the best flavor and if you have a garlic press, it helps to press the garlic for even flavoring all over the salmon.

Oil: I use olive oil to cook the salmon fillets, but you can use another high heat oil like canola, avocado or vegetable.

Soy sauce: Soy sauce adds a great umami flavor to the salmon. You can also use liquid aminos or gluten-free tamari sauce.

How to cook garlic cilantro salmon in oven

1. Pat the fillets dry, season them with salt and pepper and place in an oiled baking dish.

2. Add the cilantro and garlic on top of the fillets.

3. Drizzle with the olive oil and soy sauce and bake.

You'll know the salmon is done baking because it will change fromtranslucent (red or raw) to opaque (pinkish) when it's cooked. I recommend checking for doneness at the start of the time range and poking the salmon with a sharp knife. It should begin to flake.

Make sure to reserve some of that pan sauce because it's got all the juice from the garlic, cilantro, olive oil and sauce after the salmon is baked!

Tips for oven baking salmon

1. Don't remove the skin from the salmon. The skin is where all the fat is, so it actually provides an added layer of fat to flavor the recipe. It also acts as a safety layer between the salmon's flesh and the baking pan, so that no flesh gets stuck while cooking

2. Season in the baking dish. I'm all for decreasing the amount of cleaning and dishes to wash when cooking. So, while you can blend the ingredients for the sauce in a food processor, its' not necessary, and while you can mix the sauce and the salmon in another bowl, it's not necessary. Do it all in one pan.

3. Let the salmon come up to room temperature before baking it in the oven. This will help it cook evenly through, if you put it in the oven cold, the middle of the fillet will take longer to cook and the outside can overcook. I like to take the salmon out of the fridge about 15 to 20 minutes before I want to bake it.

4. Pat dry the fillets to remove excess moisture. Fish can hold on to a lot of moisture, which can cause it to become tough or mushy when it is cooked.

Frequently asked questions

Should you use fresh or frozen salmon?

Either one works. I prefer to use frozen wild caught salmon and in my experience it often tastes more fresh than the fresh salmon from the grocery store. If using frozen like me, be sure to thaw them fully outside of their plastic packaging, remove excess moisture and give them an extra pat dry before using them.

What do you serve it with?

I like to serve this garlic cilantro salmon on a bed of white rice or brown rice for a super quick and easy weeknight meal. Or you can keep it low carb by serving it with Lime Cauliflower Rice or sides of your favorite steamed veggies.

Can you make it ahead of time?

These oven baked salmon fillets are best served as soon as they made, but you can prep them a couple of hours ahead of time and keep them covered in the fridge. The cooked salmon will keep well for up to 3 days in the fridge and can be reheated in the oven to serve.

More salmon recipes:

If you've tried this healthy-ish feel good Garlic Cilantro Baked Salmon recipe or any other recipe on FeelGoodFoodie, then don't forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

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Garlic Cilantro Baked Salmon {Easy Marinade} | FeelGoodFoodie

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This post may contain affiliate links. Please read our disclosure policy. One of my favorite ways to prepare salmon is oven baked with a simple combination of garlic, cilantro, olive oil and soy sauce. It's a flavor combination I learned from my dad and it results in a restaurant-like flavor that complements the salmon so well.

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Overview

Fish is a healthy, high-protein food, especially important for its omega-3 fatty acids, which are essential fats that our bodies don't produce on their own.

Omega-3 fatty acids play an essential role in brain and heart health. Omega-3s have been shown to decrease inflammation and reduce the risk of heart disease. They're important for prenatal development in babies, too.

The American Heart Association (AHA) recommends eating fish at least 2 times a week, particularly fatty fish like salmon, lake trout, sardines, and albacore tuna, which are high in omega-3s.

Yet, there are some risks associated with eating fish on a regular basis. Contaminants such as mercury and polychlorinated biphenyls (PCBs) find their way into ground, lake, and ocean water from our household and industrial waste, and then into the fish who live there.

The Environmental Protection Agency (EPA) and FDA have issued combined guidelines for women of childbearing age, pregnant and breastfeeding women, and children.

They advise these groups avoid fish with higher levels of mercury contamination, which usually include:

The following 12 superstar fish have made it onto our "best fish" list not only for having great nutrition and safety profiles but because they're eco-friendly - being responsibly caught or farmed, and not overfished.

There's a debate about whether wild salmon or farmed salmon is the better option.

Farmed salmon is significantly cheaper, but it may contain less omega-3s and fewer vitamins and minerals, depending on whether it's fortified or not.

Salmon is a great option for your diet overall, but if your budget allows, opt for the wild variety. Try this grilled salmon recipe with a sweet-tangy glaze for an entrée that's easy to prepare.

This flaky white fish is a great source of phosphorus, niacin, and vitamin B-12. A 3-ounce cooked portion contains 15 to 20 grams of protein.

Try a piccata sauce on top of cod for a nice complement, like in this recipe.

A fatty fish similar to sardines, herring is especially good smoked. Smoked fish is packed with sodium though, so consume it in moderation.

Jamie Oliver's Mediterranean-style herring linguine uses the fresh version in this recipe.

A tropical firm fish, mahi-mahi can hold up to almost any preparation. Because it's also called dolphinfish, it's sometimes confused with the mammal dolphin. But don't worry, they're completely different.

Try some blackened mahi-mahi tacos with a chipotle mayo for dinner.

As opposed to leaner white fish, mackerel is an oily fish, rich in healthy fats. King mackerel is a high-mercury fish, so opt for the lower mercury Atlantic or smaller mackerel choices.

Try these recipes for meal ideas.

Another white fish, perch has a medium texture and can come from the ocean or fresh water. Because of its mild taste, a flavorful panko breading goes well with it, like in this recipe.

Farmed rainbow trout is actually a safer option than wild, as it's raised protected from contaminants. And, according to the Monterey Bay Aquarium Seafood Watch, it's one of the best types of fish you can eat in terms of environmental impact.

Try these delicious trout recipes.

Also an oily fish, sardines are rich in many vitamins. The canned version is easy to find, and it's actually more nutritious because you're consuming the entire fish, including bones and skin -don't worry, they're pretty much dissolved.

Try topping a salad with a can of them for a nice meal.

Consuming a variety of fish several times a week will provide many nutrients needed for a well-balanced diet.

If you're pregnant, breastfeeding, or have a health condition, check with your doctor before incorporating any fish that contains mercury.
Nicole Davis is a writer based in Madison, WI, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives. When she's not working out with her husband or chasing around her young daughter, she's watching crime TV shows or making sourdough bread from scratch. Find her on Instagram for fitness tidbits, #momlife, and more.

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Overview Fish is a healthy, high-protein food, especially important for its omega-3 fatty acids, which are essential fats that our bodies don't produce on their own. Omega-3 fatty acids play an essential role in brain and heart health. Omega-3s have been shown to decrease inflammation and reduce the risk of heart disease.

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Chicken is one of the most popular types of meat.

It's not only widely available and easy to prepare but also easily found in a number of preparations and varieties.

Still, though chicken is a common dietary staple, you may be unsure about just how healthy it is.

This article reviews a few of the benefits and downsides of chicken to determine whether it's good for you.

Chicken is rich in a variety of important nutrients, including protein, niacin, selenium, and phosphorus.

One 3-ounce (85-gram) serving of chicken breast contains ():

Protein, in particular, is essential for building and repairing your tissues and maintaining muscle mass ().

Meanwhile, selenium is a trace mineral that's necessary for proper immune function, thyroid health, and fertility ().

Chicken is also rich in B vitamins like niacin and vitamins B6 and B12, which play central roles in energy production, DNA synthesis, and brain health ().

summary
Chicken is a great source of many key nutrients, including protein, niacin, selenium, and phosphorus.

Chicken is rich in an array of important nutrients and can be an excellent addition to a healthy, well-rounded diet.

Given that chicken is low in calories but high in protein, it may be especially beneficial for weight loss, if that's a goal for you.

Studies show that increasing your intake of protein may enhance feelings of fullness, increase weight loss, and help maintain lean body mass (, , ).

When paired with resistance training, protein can also help promote muscle growth (, ).

What's more, protein is involved in calcium metabolism and important for optimizing bone health ().

summary
Chicken is highly nutritious and a good source of protein. Adding chicken to your diet may help support weight loss, muscle growth, and bone health.

Not all types of chicken are created equal.

For example, fried and breaded varieties like chicken nuggets, popcorn chicken, and chicken tenders are typically high in unhealthy fats, carbs, and calories ().

Some types of chicken are also heavily processed, such as lunch meats.

Research suggests that processed meat intake may be associated with a higher risk of heart disease, type 2 diabetes, and certain types of cancer (, ).

Processed meats may also contain high amounts of sodium and preservatives ().

Reducing sodium intake has been shown to help decrease blood pressure levels, especially in people with high blood pressure ().

Additionally, some preservatives in processed meats, such as nitrites, can contribute to the formation of carcinogenic compounds ().

summary
Fried and breaded chicken may be higher in unhealthy fats, carbs, and calories. Certain types of chicken are also heavily processed, and processed meat intake is associated with negative health effects.

Some common chicken preparation methods are healthier than others.

Here are a few of the best choices:

Grilled chicken. Grilled chicken can be a quick and healthy way to boost your protein intake. Consider throwing some vegetables onto the grill to help round out your meal.

Baked chicken. Baking your chicken is a great weeknight dinner option, especially if you're trying to lose weight. In addition to being low in fat and calories, baked chicken is rich in important nutrients.

Stir-fried chicken. Try stir-frying chicken with a bit of oil and your favorite veggies for a high fiber, protein-packed meal.

summary
Grilling, baking, and stir-frying chicken are a few of the healthiest ways to enjoy chicken.

Although chicken can certainly fit into a healthy diet, some types are loaded with extra calories, fat, or sodium.

Here are a few types of chicken that you should limit or avoid:

Fried chicken. Because it's typically deep-fried and breaded, fried chicken is usually high in calories, carbs, and unhealthy fats ().

Rotisserie chicken. Store-bought rotisserie chicken is generally brined and heavily seasoned, which can significantly increase the amount of sodium in the final product ().

Chicken lunch meat. Processed meats, including chicken lunch meats, are often pumped full of added sodium and unhealthy preservatives to extend their shelf life (, ).

summary
Fried chicken, rotisserie chicken, and chicken lunch meat are a few types of chicken that you should limit or avoid on a healthy diet.

Chicken can be a great addition to a balanced diet.

Stick to around 3-4 ounces (85-113 grams) per serving, which is roughly the size of a deck of cards.

Be sure to also choose healthy cooking methods like baking, grilling, stir-frying, or steaming whenever possible.

Finally, keep in mind that chicken should be enjoyed alongside a variety of other protein sources, such as fish, meat, poultry, and legumes, to ensure that you're getting all of the nutrients your body needs.

summary
Enjoy 3-4 ounces (85-113 grams) of chicken per serving and choose healthy cooking methods like baking, grilling, stir-frying, or steaming whenever possible.

Chicken is rich in a variety of important nutrients that can benefit your health.

However, it's important to choose healthy types of chicken and opt for cooking methods like baking, grilling, steaming, or stir-frying rather than deep-frying.

Finally, be sure to enjoy chicken as part of a balanced diet alongside a variety of other healthy protein-rich foods.

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Chicken is one of the most popular types of meat. It's not only widely available and easy to prepare but also easily found in a number of preparations and varieties. Still, though chicken is a common dietary staple, you may be unsure about just how healthy it is.

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Whether you're making meatloaf, hamburgers, a casserole, or chili, both ground turkey and beef are versatile sources of protein that can help you meet your nutritional needs.

They also contain important vitamins and minerals, as well as fat and sodium. While both are nutritious, you may wonder whether one is generally healthier than the other or better for weight loss or heart health.

This article reviews the main differences between ground turkey and ground beef.

Ground turkey and ground beef containing the same percentage of fat offer similar nutritional profiles.

However, when they contain different fat percentages, there are differences worth discussing.

Side by side, both 93% and 85% lean ground beef have slightly more protein than turkey of the same fat percentages for about the same number of calories. Beef also has less total fat, but turkey contains less saturated fat than beef.

The leanest available ground beef comprises 95% lean meat and 5% fat, while 99% fat-free turkey is available. Unsurprisingly, fat-free turkey has over 45 fewer calories and much less fat and saturated fat than 95% lean beef per serving.

When it comes to micronutrients, all cuts of ground turkey and beef have comparable amounts of sodium. While they're not high in sodium, they're often seasoned with salt. Thus, they may provide more of it after cooking.

Beef has more iron, zinc, and vitamin B12, which are nutrients that promote healthy blood, immunity, and nervous system health, than turkey. On the other hand, turkey contains higher amounts of some B vitamins needed for energy metabolism (, , , ).

Summary
Ground turkey and beef of the same fat percentage are very similar in their calorie and protein contents. However, ground turkey is lower in saturated fat.

Ground beef and ground turkey are both nutritious. On the surface, it may not seem like one is healthier than the other when comparing the protein and calorie contents of cuts of similar fat percentages.

However, in some situations, one may outshine the other as the best option.

Weight loss

Decreasing your overall calorie intake and increasing your protein intake are two tactics often used to lose weight.

One of the possible benefits of high protein foods is that they increase feelings of fullness and may help reduce your daily calorie intake, thus promoting weight loss ().

Ground beef and turkey are both rich in protein, but fat-free turkey has the fewest calories and most protein, compared with higher fat cuts of turkey ().

It also has equal or greater amounts of protein than any type of ground beef (, , ).

Therefore, when trying to lose weight, fat-free ground turkey may be the best choice.

Heart health

Studies have found that eating foods high in saturated fat, such as beef, increase risk factors for heart disease ().

The American Heart Association currently recommends limiting saturated fat intake to 5-6% of your total daily calories, which equates to about 13 grams per day on a 2,000-calorie diet ( 13).

If you have heart disease or are at high risk of developing it, ground turkey may be healthier for you than ground beef. Turkey has approximately one gram less of saturated fat, compared with beef of the same fat percentage (, ).

Additionally, choose lean cuts of either meat, such as 93% lean and 7% fat ground turkey or beef. Although, 99% fat-free turkey is the leanest option of all, with less than 1 gram of saturated fat per 3 ounces (85 grams) ().

However, it's important to note that more recent review studies suggest that saturated fat intake is not strongly associated with heart disease, even if it may increase some of its risk factors (, ).

Either way, it's important to be aware of how fat contents differ between meats. Plus, remember that other aspects of your diet also play a role in preventing heart disease.

Eating a diet rich in fruits and vegetables, choosing heart-healthy unsaturated fats like nuts and olive oil, and watching your sodium intake may all help promote heart health ().

While ground beef and turkey are both low in sodium, be mindful of how much salt you add when preparing them.

In the kitchen

Beef and turkey may be nutritionally similar, but their flavor profiles are slightly different.

Most people consider the flavor of beef stronger than turkey. However, using turkey in place of beef in tacos, casseroles, or other dishes with a lot of ingredients and seasonings isn't that noticeable.

This is especially true if you use turkey with the same fat content as the beef called for in the recipe. Once ground meats are smothered in seasonings, it can be hard to tell the difference.

Still, some cooks want the distinct taste or aroma of beef fat. Ground turkey, even if it has a similar amount of fat as beef, may still taste blander.

For dishes that rely on fat for some flavor, such as beef meatballs, sticking to ground beef and choosing a higher fat percentage is better than substituting turkey from a culinary perspective.

Summary
Neither ground beef nor turkey is distinctly healthier than the other. Still, fat-free turkey may be the best choice for weight loss and heart disease, while fattier cuts of beef may offer more in a culinary setting.

Ground beef and turkey are both nutritious meats that provide protein, fat, and a variety of vitamins and minerals.

Turkey is generally lower in saturated fat than beef. As such, it may be a better choice for heart health. Fat-free turkey is also the lowest calorie option if you're interested in weight loss.

However, if your main goal is flavor, ground beef may outshine turkey in some dishes.

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Ground Turkey vs. Ground Beef: Is One Healthier?

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Whether you're making meatloaf, hamburgers, a casserole, or chili, both ground turkey and beef are versatile sources of protein that can help you meet your nutritional needs. They also contain important vitamins and minerals, as well as fat and sodium.

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Beans & Legumes-      Frijoles y Legumbres

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Beans & Legumes-      Frijoles y Legumbres

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Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. Commonly eaten around the world, they are rich sources of fiber and important vitamins and minerals.

They're also great sources of vegetarian protein. I love to incorporate beans into soups, tacos, salads, and other recipes.

Beans and legumes have a number of health benefits. Eating more of them may help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria (, , ).

Here are nine of the healthiest beans and legumes you can eat - and why they're good for you.

Also known as garbanzo beans, chickpeas are a great source of fiber and protein.

One cup (164 grams) of cooked chickpeas contains ():

Chickpeas are particularly beneficial for reducing post-meal blood sugar and increasing insulin sensitivity when compared with other high carb foods ().

A small study found that eating a low sugar snack with hummus led to a 5% decrease in afternoon blood sugar levels compared with eating granola bars that had a higher sugar content ().

Eating hummus was also linked to reduced appetite and decreased snacking on desserts later in the day ().

Since chickpeas and other legumes are high in fiber and beneficial plant compounds, eating them may also help improve the composition of gut bacteria.

Research in mice found that eating a chickpea-supplemented diet altered the structure of gut microbiota in a way that favored their health-promoting properties and helped strengthen the gut barrier ( 8).

These results suggest that chickpeas may help protect against gut-related diseases. However, research is limited, and we need studies in humans before we can be sure how chickpeas may affect our gut health.

Summary
Chickpeas are a great source of fiber, and they're also low in calories. Eating them may help reduce blood sugar and improve gut health.

Peas are also a type of legume. One cup (160 grams) of cooked green peas contains ():

Peas are a particularly good source of vitamin K, a fat-soluble vitamin necessary for proper blood clotting and bone health ().

They are also fairly high in protein. A lot of research has shown that pea protein, which is often added to foods or used as a supplement, may have benefits.

A study including 120 men who engaged in weight training for 12 weeks found that taking 50 grams of pea protein per day led to increases in muscle thickness compared with a placebo ().

In animals, pea protein has been shown to lower blood pressure ().

However, keep in mind that it's not necessary to eat pea protein supplements to reap these benefits. Peas on their own provide plenty of important nutrients.

Summary
Peas contain protein, fiber, and micronutrients that provide benefits like promoting a healthy gut and blood pressure. Isolated pea protein may help with muscle-building.

Like many other beans, black beans are a great source of fiber, protein, and folate. They are a staple food in Central and South America.

One cup (172 grams) of cooked black beans contains ():

In addition to being packed with nutrients, black beans have been found to positively affect gut bacteria.

Black beans may also help with blood sugar management due to their lower glycemic index compared to many other high-carbohydrate foods. This means they cause a smaller rise in blood sugar after a meal.

Research suggests that if people eat black beans with rice, the beans can reduce this rise in blood sugar compared with rice alone ().

Summary
Black beans may help with blood sugar management by modifying gut bacteria. They may also help reduce the rise in blood sugar after a meal compared with other high carb foods, such as rice.

Soybeans are commonly consumed in Asia in a number of different forms, including tofu. They have many different health benefits.

One cup (172 grams) of cooked soybeans contains ():

In addition to these nutrients, soybeans contain high levels of antioxidants called isoflavones, which are responsible for many of their health benefits.

There is a lot of evidence that appears to suggest that consuming soybeans and their isoflavones is associated with a reduced risk of cancer.

However, many of these studies are observational, meaning the participants' diets weren't controlled, so there could be other factors affecting the risk of cancer.

A large study combining the results of 21 other studies found that eating high amounts of soybeans was associated with a 15% lower risk of stomach and other gastrointestinal cancers. Soybeans' effective appear especially significant in women ().

Many of these benefits may be due to the fact that soy isoflavones are phytoestrogens. That means they can mimic the effect of the hormone estrogen in the body, which tends to decline during menopause.

Research suggests that taking isoflavone supplements during menopause may help reduce hot flashes and prevent loss of bone mineral density ().

Dietary isoflavone consumption from soy may also help reduce heart disease risk in women ().

Summary
Soybeans and the antioxidants they contain may help reduce the risk of certain cancers, decrease risk factors for heart disease, and reduce menopausal bone density loss.

Interestingly, peanuts are legumes, which sets them apart from most other types of nuts.

Peanuts are a good source of monounsaturated fats, polyunsaturated fats, protein, and B vitamins.

One half-cup (73 grams) of raw peanuts contains ():

Due to their high content of monounsaturated fats, peanuts can have a number of health benefits, especially if they replace some other components of the diet.

A few large observational studies have found that eating peanuts is associated with a lower risk of death from many different causes, including heart disease, stroke, cancer, and diabetes ().

Interestingly, peanut butter doesn't seem to have the same beneficial effects ().

However, these studies are only observational, so they can't prove that eating peanuts is actually what causes the reduction in these risks.

Other studies have specifically examined the effect of eating peanuts on blood lipid levels and heart health.

One small study among 15 men with overweight or obesity found that consuming a meal with 3 ounces (85 grams) of peanuts led to a smaller increase in blood triglyceride levels at 2 and 4 hours after eating compared with a control meal ().

However, the study found that the peanut meal did not have an impact on other lipid levels, including total and LDL cholesterol, compared with the control meal.

Summary
Peanuts are actually a legume. They contain lots of healthy monounsaturated fats and may be beneficial for heart health.

Beans and legumes are excellent sources of dietary fiber, protein, B vitamins, and many other important vitamins and minerals.

There is some evidence that they can help reduce blood sugar, boost heart health, and maintain a healthy gut.

Add them to soups, stews, and salads, or just eat them on their own for a nutritious vegetarian meal.

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The 9 Healthiest Beans and Legumes You Can Eat

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Beans and legumes are the fruits or seeds of a family of plants called Fabaceae. Commonly eaten around the world, they are rich sources of fiber and important vitamins and minerals. They're also great sources of vegetarian protein. I love to incorporate beans into soups, tacos, salads, and other recipes.

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The healthiest pick might surprise you.

While bread is synonymous with quick and easy meals ( toast, PB&J, and grilled cheese, to name a few), the bread aisle in the grocery store isn't nearly as straightforward. The options go far beyond wheat vs. white-and if you're hoping to make a healthier choice, there's a lot to learn. With the help of Katie Cavuto, MS, RD, we've decoded every type of slice, as well as what to look for in labels and how to pick the freshest loaf.

What's the Healthiest Choice?

Any bread made with 100 percent whole grains, whether it is whole wheat or whole grain, is the most nutritious option. But be careful: just because a label says "whole grain" doesn't guarantee that the product contains exclusively whole grains, Cavuto says. The best way to learn about your loaf is to look at the stamps on the front of the packaging. If it bears the 100% Stamp, all of its grain ingredients are whole. These loafs also contain at least 16 grams (one full serving) of whole grain per serving, according to the Whole Grain Council. If it bears the Basic Stamp, it contains at least 8 grams (a half serving) of whole grains per serving, but may also contain some refined grain.

If you're going to eat the loaf quickly, your best choice is a bakery-fresh loaf of whole grain bread, Cavuto says. But you can still make a healthy choice among packaged breads. In addition to being 100 percent whole grain, "healthy bread should contain at least 3 grams of fiber, less than 200 milligrams of sodium, and less than 2 grams of sugar per slice," Cavuto says (she prefers this whole grain Arnold loaf). "Focus your intentions on nutrient density and ingredient quality instead of calories alone. Avoid artificial colors, flavors, and preservatives whenever possible."

How Long Will a Loaf of Bread Keep?

While bakery loafs last for two to three days (a few more if toasted), packaged breads stay fresh for a week or two (toss at any signs of mold), and can be frozen for up to three months. The best method to determine freshness is to smell for any off-odors and check for signs of aging. "Most people agree that packaged bread will still be fresh about one week past the sell-by date, though it depends on the brand and the presence or lack of preservatives."

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What's the Difference Between Whole Wheat, Whole Grain, and Multigrain Bread?

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The healthiest pick might surprise you. While bread is synonymous with quick and easy meals ( toast, PB&J, and grilled cheese, to name a few), the bread aisle in the grocery store isn't nearly as straightforward. The options go far beyond wheat vs. white-and if you're hoping to make a healthier choice, there's a lot to learn.

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Get the kids to eat their vegetables with this Broccoli Salad Recipe. With a few extra ingredients like cheese and pasta, they will not even notice that they are mostly eating broccoli. This healthy pasta salad is heavy on the broccoli, light on the pasta and sure to be a hit!

How do you get the kids to eat more vegetables? Feed them this Broccoli Pasta Salad!

My daughter is and has always been a pretty good eater. She's up for almost anything. But even I get the side-eye when I serve the kale or broccoli salad.

I've learned that you can get away with almost anything so long as you call it pasta salad. And extra points if there is cheese involved.

So, even though this Broccoli Salad Recipe is light on the pasta and heavy on the broccoli...the kids tend to focus on the pasta and cheese. All the while they are eating more broccoli than they realize. Mwahahaha!

This pasta salad is a riff on the traditional broccoli salad recipes that involve broccoli, dried fruit, onions, nuts/seeds and a creamy dressing. I ditched the onions because those are usually a deal breaker when it comes to kids. Instead I used sweet red bell peppers. Sunflower seeds, dried cranberries and a creamy light dressing to finish.

Absolutely! It tastes fantastic after a day or two in the refrigerator. In fact, I use this broccoli salad recipe in a post for Lunchbox Ideas that do not involve sandwiches. (check out the photo below) Perfect for meal prep!
Can this pasta salad be made ahead?
Yes. You can use raisins or dried cherries instead of cranberries. Slivered almonds or most any other nut would work in place of the sunflower seeds. And feel free to use your preferred cheese.
Are there any substitutions that will work?
This is great for potlucks or barbecues. It makes a fantastic side dish with just about any dinner, especially grilled meats. Or, add cooked chicken to the salad and make it a meal!
How should you serve this pasta salad?
You will need a Sharp Knife and a Good Cutting Board.
What tools do you need for this recipe?
Roasted Green Beans with Bacon, Asian Cucumber Salad or Lemon Garlic Kale Salad.
More healthy side dishes to serve up →

Ingredients

Salad

6 ounces Bowtie Pasta, (cooked/drained according to instructions)

1 Red Bell Pepper, (seeded & chopped)

6 Cups Broccoli Florets, (approximately 2 large crowns)

4 ounces Colby Jack Cheese, (cut into small cubes)

1/4 Cup Dried Cranberries

1/4 Cup Roasted Shelled Sunflower Seeds

Dressing

1/2 Cup Mayonnaise

1 teaspoon Dijon Mustard

1 Tablespoon Apple Cider Vinegar

2 Tablespoons Olive Oil

1 Tablespoon Honey

Pinch Salt/pepper

Instructions

Salad

1. In large bowl, combine pasta, red bell pepper and broccoli. Allow pasta to cool completely.

2. Add the cubed cheese, cranberries and sunflower seeds. Toss.

Dressing

1. Combine all dressing ingredients and whisk until thoroughly combined. Or, seal ingredients into a mason jar with lid and shake to blend.

2. Toss salad and dressing until evenly coated.

Notes

**if not serving immediately, a drizzle of olive oil will refresh the salad**

This post contains affiliate links. Basically, I get a little kick back for sending you over to purchase. . . at no extra cost to you. Thanks for your support!

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SUPER EASY BROCCOLI SALAD RECIPE!!! - WonkyWonderful

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Get the kids to eat their vegetables with this Broccoli Salad Recipe. With a few extra ingredients like cheese and pasta, they will not even notice that they are mostly eating broccoli. This healthy pasta salad is heavy on the broccoli, light on the pasta and sure to be a hit!

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Carrots are rich in vitamins, minerals, and antioxidant compounds. As part of a balanced diet, carrots can help support immune function, wound healing, and digestive health, as well as reduce the risk of some cancers.

In this article, learn more about the nutrients in carrots and their health benefits. We also look into tips for adding carrots to the diet and any precautions.

Carrots are rich in vitamins, minerals, and fiber. They are also a good source of antioxidants.

Antioxidants are nutrients present in plant-based foods. They help the body remove free radicals - unstable molecules that can cause cell damage if too many accumulate in the body.

Free radicals result from natural processes and environmental pressures. The body can eliminate many free radicals naturally, but dietary antioxidants can help, especially when the oxidant load is high.

Below are some ways carrots can support health.

The table below lists the amount of each nutrient in a medium-sized, raw carrot that weighs around 61 g.

It also shows how much of each nutrient an adult should consume each day, according to the Dietary Guidelines for Americans, . Needs vary, however, according to sex and age.

Carrots also contain various B vitamins and traces of iron and other minerals.

There are two seasons for carrots - the spring and fall - but they are usually available in supermarkets all year. People can buy them fresh, frozen, canned, pickled, or as juice.

It is best to store carrots in a sealed plastic bag in the refrigerator. Remove any greens from the tops before storing to prevent them from drawing moisture and nutrients from the roots.

Tips for preparing carrots

Carrots are a versatile vegetable. People can eat them raw, steamed, boiled, roasted, or as an ingredient in soups and stews. Boiling vegetables can reduce or eliminate some of the vitamin content. Raw or steamed carrots provide the most nutritional value.

Organic vs. non-organic

Organic vegetables are the product of farming practices that do not use synthetic fertilizers, pesticides, or additives.

A 2019 study found that organic carrots had significantly higher levels of vitamin C, vitamin E, beta-carotene, phosphorus, and calcium, than their non-organic counterparts.

Eating organic foodstuffs can also reduce a person's exposure to potentially harmful pesticides.

Carrots are rich in vitamins, minerals, and plant compounds that are all important parts of a balanced diet.

Studies show that a varied diet rich in vegetables - including carrots - can support natural immune function, digestive processes, and cardiovascular health.

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Carrots: Benefits, nutrition, diet, and risks

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Carrots contain nutrients that may benefit digestive health, diabetes management, and protect against cancers. Learn more here.

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Learn how to cook asparagus 6 different ways! Boiling, steaming, roasting, sauteing, broiling, and pan-roasting are various ways to make the tender green spears pop with flavor. The fibrous vegetable cooks up in minutes, for a healthy side dish.
Fresh asparagus spears have an irresistible sweet and snappy texture when enjoyed raw. Cooking the fibrous greens unlocks new flavors. The naturally delicious flavor doesn't need more than a drizzle of olive oil and a sprinkle of salt and pepper. However, the robust texture holds up well to richer sauces like hollandaise, a squeeze of lemon, or more umani and rich sauces in stir-fries.

How to Cook Asparagus

Asparagus can be prepared on the stove, in the oven, or even on the grill if you want to cook outside. The char when broiled adds a hint of smokiness, while steaming keeps them bright green and succulent. The technique selected is all dependent on what taste experience you're going for, and what is most convenient.

Boiled Asparagus

Add salted water to a large pot.

Add asparagus to the boiling water.

Cook until bright green and tender, 1 to 3 minutes.

Shock in an ice water bath to stop the cooking process if not eating right away.

Steamed Asparagus

Place the asparagus in the steamer basket and cover.

Cook on high heat, once steam forms cook until bright green and fork-tender, 2 to 4 minutes.

Shock in an ice water bath to stop the cooking process if not eating right away.

Roasted Asparagus

Coat the asparagus with olive oil, salt, and pepper.

Cook on a sheet pan at 400°F (204ºC).

Broil for about 10 minutes, shaking the pan halfway through.

The tips should be browned and spear tender.

Sauteed Asparagus

Cut asparagus into 2-inch pieces.

Saute the spears over high heat in a saute pan with oil or butter.

Saute until lightly browned and tender, 3 to 5 minutes.

Season with salt and pepper.

The same method can be used in a wok to stir-fry the asparagus.

Broiled Asparagus

Set oven to the broil setting.

Coat asparagus with oil, salt, and pepper, transfer to a sheet tray.

Cook asparagus 6-inches away from the upper heating element in the oven.

Broil until the asparagus are lightly browned and tender, 8 to 10 minutes.

Pan-Roasted Asparagus

Heat a large saute pan over medium-high heat with olive oil and butter.

Add the asparagus and coat in the cooking fat.

Cover and cook until the asparagus are bright green and crisp, 3 minutes.

Remove cover and turn heat to high.

Season with salt and pepper.

Sear the asparagus, moving with tongs until browned, 3 to 5 minutes.

How do you select asparagus?

Spring is the best time to purchase asparagus, between February to June, however they are available year-round from international sources. They come in different colors other than green, be on the lookout for purple and white varieties too. Depending on when the asparagus is harvested will determine the size, the wider spears have had more time to grow.

Just make sure to adjust cook time for very thin or thick spears. The long stems should be bright green in color and firm, the tips should be closed, and the skin should have a smooth and rubbery sound when the bunch is squeezed together.

How do you store asparagus?

Store the asparagus in the crisper section of the refrigerator. If not eating within 2 days, trim a ½ inch off the bottoms and wrap in a damp paper towel placed in a plastic bag in the refrigerator for up to 5 days. They can also be placed in a tall jar or cup with about 1-inch of water in the refrigerator and then loosely cover the top with a plastic bag. If the tips begin to get mushy, it's time to toss them out.

How do you prepare asparagus?

The very bottom of the plant needs to be trimmed because the bottom stem is too tough. The best way to know where to cut the inedible part is holding the center and bottom with your fingertips and snapping in half. That natural breaking point can be used as a guide to trim the rest of the spears.

A vegetable peeler can also be used to shave off the thick outer skin to reduce waste. Make sure to wash the asparagus before cooking, and try them with a towel if you are using dry-heat cooking methods like roasting or sauteing so it doesn't steam instead of brown.

Asparagus nutrition

According to the USDA National Nutrient Database, 1 cup (134g) of asparagus contains the following nutrients:

27 calories

2.95 grams of protein

0.12 grams of fat

3.88 grams of protein

2.1 grams of fiber

1.88 grams of sugar

Health benefits of asparagus

It might be surprising to find that this nutrient-dense vegetable, Asparagus officinalis, is a perennial flowering plant. Not only can the bumpy tips be eaten, but the entire green parts of the stem is very tender. It has impressive levels of micronutrients like calcium, iron, magnesium, phosphorus, potassium, zinc, vitamin C, B vitamins, Vit A, vitamin K, and Vit E.

Asparagus also contains flavonoids and polyphenols for strong antioxidant properties. The presence of soluble and insoluble fibers helps with healthy digestion properties, especially with feeding your guts good bacteria. If you've ever wondered why a certain distinctive smell appears after eating, it's just the asparagusic acid. It breaks down to sulfur-containing compounds when digested which are highly volatile.

What are ways to add asparagus to dishes?

Can you rehydrate limp asparagus?

Yes! Refrigeration can dry out the vegetable, and since it's packed with moisture, it likes to be stored that way to stay fresh. If the spears are looking a bit limp, but not old and mushy, it can be rehydrated. Simply trim off a bit of the tough ends, place in 1 inch of water, cover the tips with plastic wrap and refrigerate overnight. The spears should firm up and regain its texture.

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How to Cook Asparagus (6 Easy Methods) - Jessica Gavin

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Learn how to cook asparagus 6 different ways! Boiling, steaming, roasting, sauteing, broiling, and pan-roasting are various ways to make the tender green spears pop with flavor. The fibrous vegetable cooks up in minutes, for a healthy side dish. Fresh asparagus spears have an irresistible sweet and snappy texture when enjoyed raw.

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Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine.

He actually used to prescribe garlic to treat a variety of medical conditions.

Modern science has recently confirmed many of these beneficial health effects.

Here are 11 health benefits of garlic that are supported by human research.

Garlic is a plant in the Allium (onion) family.

It is closely related to onions, shallots and leeks. Each segment of a garlic bulb is called a clove. There are about 10-20 cloves in a single bulb, give or take.

Garlic grows in many parts of the world and is a popular ingredient in cooking due to its strong smell and delicious taste.

However, throughout ancient history, the main use of garlic was for its health and medicinal properties ().

Its use was well documented by many major civilizations, including the Egyptians, Babylonians, Greeks, Romans and Chinese ().

Scientists now know that most of its health benefits are caused by sulfur compounds formed when a garlic clove is chopped, crushed or chewed.

Perhaps the most famous of those is known as allicin. However, allicin is an unstable compound that is only briefly present in fresh garlic after it's been cut or crushed ().

Other compounds that may play a role in garlic's health benefits include diallyl disulfide and s-allyl cysteine ().

The sulfur compounds from garlic enter the body from the digestive tract and travel all over the body, where it exerts its potent biological effects.

Summary Garlic is a plant in the onion family that's grown for its distinctive taste and health benefits. It contains sulfur compounds, which are believed to bring some of the health benefits.

Calorie for calorie, garlic is incredibly nutritious.

One clove (3 grams) of raw garlic contains ():

Manganese: 2% of the Daily Value (DV)

Vitamin B6: 2% of the DV

Vitamin C: 1% of the DV

Selenium: 1% of the DV

Fiber: 0.06 grams

Decent amounts of calcium, copper, potassium, phosphorus, iron and vitamin B1

This comes with 4.5 calories, 0.2 grams of protein and 1 gram of carbs.

Garlic also contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything you need.

Summary Garlic is low in calories and rich in vitamin C, vitamin B6 and manganese. It also contains trace amounts of various other nutrients.

Garlic supplements are known to boost the function of the immune system.

One large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo ().

The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.

Another study found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with cold or flu by 61% ().

However, one review concluded that the evidence is insufficient and more research is needed ().

Despite the lack of strong evidence, adding garlic to your diet may be worth trying if you often get colds.

Summary Garlic supplements help prevent and reduce the severity of common illnesses like the flu and common cold.

Cardiovascular diseases like heart attacks and strokes are the world's biggest killers.

High blood pressure, or hypertension, is one of the most important drivers of these diseases.

Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure (, , ).

In one study, 600-1,500 mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a 24-week period ().

Supplement doses must be fairly high to have the desired effects. The amount needed is equivalent to about four cloves of garlic per day.

Summary High doses of garlic appear to improve blood pressure for those with known high blood pressure (hypertension). In some instances, supplements may be as effective as regular medications.

Garlic can lower total and LDL cholesterol.

For those with high cholesterol, garlic supplements appear to reduce total and/or LDL cholesterol by about 10-15% (, , ).

Looking at LDL (the "bad") and HDL (the "good") cholesterol specifically, garlic appears to lower LDL but has no reliable effect on HDL (, , , , ).

High triglyceride levels are another known risk factor for heart disease, but garlic seems to have no significant effects on triglyceride levels (, ).

Summary Garlic supplements seem to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.

Oxidative damage from free radicals contributes to the aging process.

Garlic contains antioxidants that support the body's protective mechanisms against oxidative damage ().

High doses of garlic supplements have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in those with high blood pressure (, , ).

The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may reduce the risk of common brain diseases like Alzheimer's disease and dementia (, ).

Summary Garlic contains antioxidants that protect against cell damage and aging. It may reduce the risk of Alzheimer's disease and dementia.

The potential effects of garlic on longevity are basically impossible to prove in humans.

But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.

Summary Garlic has known beneficial effects on common causes of chronic disease, so it makes sense that it could also help you live longer.

Garlic was one of the earliest "performance enhancing" substances.

It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers.

Most notably, it was given to Olympic athletes in ancient Greece ().

Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.

People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity ().

However, a study on nine competitive cyclists found no performance benefits ().

Other studies suggest that exercise-induced fatigue may be reduced with garlic ().

Summary Garlic may improve physical performance in lab animals and people with heart disease. Benefits in healthy people are not yet conclusive.

At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.

A four-week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%. It also reduced many clinical signs of toxicity, including headaches and blood pressure ().

Three doses of garlic each day even outperformed the drug D-penicillamine in reducing symptoms.

Summary Garlic was shown to significantly reduce lead toxicity and related symptoms in one study.

No human studies have measured the effects of garlic on bone loss.

However, rodent studies have shown that it can minimize bone loss by increasing estrogen in females (, , , ).

One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency ().

This suggests that this supplement may have beneficial effects on bone health in women.

Foods like garlic and onions may also have beneficial effects on osteoarthritis ().

Summary Garlic appears to have some benefits for bone health by increasing estrogen levels in females, but more human studies are needed.

The last one is not a health benefit, but is still important.

Garlic is very easy (and delicious) to include in your current diet.

It complements most savory dishes, particularly soups and sauces. The strong taste of garlic can also add a punch to otherwise bland recipes.

Garlic comes in several forms, from whole cloves and smooth pastes to powders and supplements like garlic extract and garlic oil.

However, keep in mind that there are some downsides to garlic, such as bad breath. There are also some people who are allergic to it.

If you have a bleeding disorder or are taking blood-thinning medications, talk to your doctor before increasing your garlic intake.

A common way to use garlic is to press a few cloves of fresh garlic with a garlic press, then mix it with extra virgin olive oil and a bit of salt.

This a healthy and super satisfying dressing.

Summary
Garlic is delicious and easy to add to your diet. You can use it in savory dishes, soups, sauces, dressings and more.

For thousands of years, garlic was believed to have medicinal properties.

Science has now confirmed it.

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Those are famous words from the ancient Greek physician Hippocrates, often called the father of Western medicine. He actually used to prescribe garlic to treat a variety of medical conditions. Modern science has recently confirmed many of these beneficial health effects. Here are 11 health benefits of garlic that are supported by human research.

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12 Healthy Store-Bought Whole-Grain Pastas - Cooking Light

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Your supermarket-to-stove guide to the best whole-grain varieties.

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White and brown rice may affect other aspects of health differently as well.

This includes heart disease risk, antioxidant levels and weight control.

Heart Disease Risk Factors

Brown rice contains lignans, plant compounds that can help protect against heart disease.

Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure and decrease inflammation in the arteries ().

Studies suggest that eating brown rice helps reduce several risk factors for heart disease (, ).

An analysis of 45 studies found that people who ate the most whole grains, including brown rice, had a 16-21% lower risk of heart disease compared to people who ate the fewest whole grains ().

An analysis of 285,000 men and women found that eating an average of 2.5 servings of whole-grain foods each day may lower heart disease risk by almost 25% ().

Whole grains like brown rice may also lower total and LDL ("bad") cholesterol. Brown rice has even been linked to an increase in HDL ("good") cholesterol (, , ).

Antioxidant Status

The bran of brown rice contains many powerful antioxidants ().

Studies show that due to their antioxidant levels, whole grains like brown rice can help prevent chronic diseases like heart disease, cancer and type 2 diabetes ().

Studies also show that brown rice can help increase blood antioxidant levels in obese women ().

In addition, a recent animal study suggests that eating white rice may decrease blood antioxidant levels in type 2 diabetics ().

Weight Control

Eating brown rice instead of white may also significantly reduce weight, body mass index (BMI) and circumference of the waist and hips ().

One study collected data on 29,683 adults and 15,280 children. The researchers found that the more whole grains people ate, the lower their body weight was ( 42).

In another study, researchers followed more than 74,000 women for 12 years and found that women who consumed more whole grains consistently weighed less than women who consumed fewer whole grains ().

Additionally, a randomized controlled trial in 40 overweight and obese women found that brown rice reduced body weight and waist size compared to white rice ().

Bottom Line:
Eating brown rice and other whole grains may help increase blood antioxidant levels and reduce the risk of heart disease and obesity.

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Brown vs White Rice - Which Is Better For Your Health?

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White and brown rice may affect other aspects of health differently as well. This includes heart disease risk, antioxidant levels and weight control. Brown rice contains lignans, plant compounds that can help protect against heart disease. Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure and decrease inflammation in the arteries ().

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9 Health Benefits of Eating Oats and Oatmeal

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Oats are one of the world’s healthiest and most nutritious foods. Eating oats and oatmeal has many benefits for weight loss and optimal health.

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Broccoli is a cruciferous vegetable rich in antioxidants and other beneficial plant compounds. It may also offer several benefits, especially for eye health, heart health, and disease prevention.

Broccoli ( Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts ().

These vegetables are known for their beneficial health effects.

Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium.

This green veggie can be enjoyed both raw and cooked, but recent research shows that gentle steaming provides the most health benefits (, ).

This article tells you everything you need to know about broccoli.

Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat.

Broccoli is very low in calories, providing only 35 calories per cup, or 90 grams (g).

The nutrition facts for 1 cup (90 g) of raw broccoli are ():

Each serving also contains a small amount of potassium, magnesium, iron, and calcium.

Carbs

Broccoli's carbs mainly consist of fiber and sugars.

The sugars are fructose, glucose, and sucrose, with small amounts of lactose and maltose ().

However, the total carb content is very low, with only 3.4 grams of digestible carbs - or total carbs minus fiber - per cup (90 g) ().

Fiber

Fiber is an important part of a healthy diet.

Each cup (90 g) of raw broccoli provides 2.2 g of fiber, which is about 8% of the DV (, ).

SUMMARY
Broccoli is low in digestible carbs but provides a decent amount of fiber, which promotes gut health and may reduce your risk of various diseases.

Vitamin C: This micronutrient doubles as an antioxidant and is important for immune function and skin health.

Vitamin K1: Broccoli contains high amounts of vitamin K1, which is important for blood clotting and may promote bone health.

Folate (vitamin B9): Particularly important for pregnant people, folate is needed for normal tissue growth and cell function.

Potassium: In addition to being an essential mineral, potassium is beneficial for blood pressure control and heart disease prevention.

Manganese: This trace element is found in high amounts in whole grains, legumes, fruits, and vegetables.

Iron: This mineral has many important functions in your body, such as the transport of oxygen in red blood cells.

Broccoli also contains numerous other vitamins and minerals in smaller amounts.

SUMMARY
Broccoli is high in many vitamins and minerals, including folate, potassium, manganese, and vitamins C and K1.

Sulforaphane: One of the most abundant and extensively studied plant compounds in broccoli, sulforaphane may protect against various types of cancer.

Indole-3-carbinol: A unique nutrient found in cruciferous vegetables, this compound may be beneficial against cancer.

Carotenoids: Broccoli contains lutein, zeaxanthin, and beta carotene, which may all contribute to better eye health.

Kaempferol: An antioxidant with many benefits for health, this compound may protect against heart disease, cancer, inflammation, and allergies.

Quercetin: This antioxidant has numerous benefits, including lowering blood pressure in people with high levels.

SUMMARY
Broccoli is high in many plant compounds that have been associated with health benefits. The most abundant one is sulforaphane.

Cruciferous vegetables like broccoli provide sulfur-containing compounds that are responsible for their often pungent taste ().

These bioactive compounds may have numerous health benefits.

Cancer prevention

Cancer is characterized by the rapid growth of abnormal cells and is often linked to oxidative stress ().

Broccoli is loaded with compounds that are believed to protect against cancer.

Observational studies suggest that the consumption of cruciferous vegetables, including broccoli, is linked to a reduced risk of many cancers, including lung, colorectal, breast, prostate, pancreatic, and stomach cancers (, , , , , ).

A unique family of plant compounds called isothiocyanates sets cruciferous vegetables apart from other veggies.

Studies suggest that isothiocyanates reduce oxidative stress, decrease inflammation, and combat the development and growth of cancer (, , ).

Sulforaphane occurs at 10-100 times higher amounts in young broccoli sprouts than in full-grown heads of this vegetable, according to some older research ().

Though broccoli supplements are also available, they may not contribute an equivalent amount of isothiocyanates and thus may not offer the same health benefits as eating whole, fresh broccoli.

Lower cholesterol levels

Cholesterol has many important functions in your body.

For example, it is a key factor in the formation of bile acids, which help you digest fat. Bile acids are formed in your liver, stored in your gallbladder, and released into your digestive system whenever you eat fat (, ).

Afterward, the bile acids are reabsorbed into your bloodstream and used again.

According to some older research, substances in broccoli bind with bile acids in your gut, increasing their excretion and preventing them from being reused ( 36).

This results in the synthesis of new bile acids from cholesterol, reducing total levels of this marker in your body.

This could potentially help reduce the risk of heart disease ().

According to one 2008 study, steamed broccoli may be more effective at binding bile acid, which could theoretically lead to lower cholesterol levels. However, research in humans is needed ().

Eye health

Broccoli contains beta carotene, which your body converts into vitamin A. This vegetable may thus boost eyesight in individuals with a low vitamin A intake.

SUMMARY
Broccoli's isothiocyanates may improve many risk factors for disease and reduce your risk of cancer. What's more, this vegetable may help lower cholesterol and boost eye health.

Broccoli is usually well tolerated, and allergy is rare. However, some considerations are worth mentioning.

Thyroid problems

However, because cooking broccoli can destroy the enzyme responsible for activating goitrogens, this shouldn't be a concern unless you're consume raw broccoli in excessive amounts ().

Blood thinners

Individuals taking the blood thinner warfarin should consult with a healthcare professional before increasing their broccoli intake.

This is because it's high vitamin K1, which may interact with this medication ().

SUMMARY
Broccoli is usually well tolerated. Still, it may have undesirable effects on the thyroid in some people and may interfere with blood-thinning medicine.

Broccoli is a popular vegetable enjoyed around the globe. It is easy to prepare and edible both raw and cooked.

It is high in many nutrients, including a family of plant compounds called isothiocyanates, which may have numerous health benefits.

What's more, it's also a decent source of fiber and provides other beneficial compounds that may help promote eye health, lower cholesterol levels, and protect against chronic disease.

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Broccoli 101: Nutrition Facts and Health Benefits

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Broccoli is a cruciferous vegetable rich in antioxidants and other beneficial plant compounds. It may also offer several benefits, especially for eye health, heart health, and disease prevention. Broccoli ( Brassica oleracea) is a cruciferous vegetable related to cabbage, kale, cauliflower, and Brussels sprouts (). These vegetables are known for their beneficial health effects.

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Brussels Sprouts-         Coles de Bruselas

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Brussels Sprouts-         Coles de Bruselas

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Roasted Brussels sprouts are the crispy, smoky, and subtly sweet side dish that never fails to please. This simple 4-ingredient recipe pairs well with any protein and can easily be customized to accommodate a wide range of tastes.

If you have an oven, along with salt, pepper, olive oil, and sprouts, you have what it takes to make deliciously caramelized vegetables with lively flavor. Learn the art of oven-roasted Brussels sprouts from this recipe with thousands of 5-star reviews.

How to Roast Brussels Sprouts

Making Brussels sprouts in the oven is a fast, dependable way to get a memorable dinner on the table. Start by preheating your oven to 400 degrees F, then turn your attention to prep.

Carefully trim off the stem (the little nub at the bottom, if still attached) and remove any tough or discolored outer leaves. Gently wash and dry the sprouts before tossing them in olive oil and seasonings. Place Brussels sprouts on a lined baking sheet, making sure to spread them into a single layer for even heating.

How Long to Roast Brussels Sprouts

Roasted Brussels sprouts will be cooked to delicious, deep-brown perfection in around 30 minutes. Check the roast occasionally and reduce heat if browning happens too rapidly. The result will be a crisp, lightly salty bite that you'll want over and over.

Roasting Frozen Brussels Sprouts

No fresh produce on hand? No problem. Prepare frozen Brussels sprouts exactly as you would in the standard recipe. Toss in oil, seasonings, and bake to a lovely seared, fork-tender finish. There's no need to thaw, saving you valuable time in the kitchen.

Allrecipes Community Tips and Praise

"I used frozen sprouts and made these for Thanksgiving," shares reviewer Cairie. "Everyone, even those who don't normally like them, enjoyed!"

"This simple preparation allows the flavor of the vegetable to shine," says home cook Rita.

"My whole family eats Brussels sprouts when prepared this way!" raves Kookin Karen. "Dark brown color is key to flavor. I occasionally will add a little garlic powder, and I never have leftovers."

Editorial contributions byRai Mincey

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Roasted Brussels sprouts are the crispy, smoky, and subtly sweet side dish that never fails to please. This simple 4-ingredient recipe pairs well with any protein and can easily be customized to accommodate a wide range of tastes.

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The blueberry bush ( Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue - also known as blueberries.

It is closely related to similar shrubs, such as those that produce cranberries and huckleberries.

Blueberries are small - around 0.2-0.6 inches (5-16 millimeters) in diameter - and feature a flared crown at the end.

They are green in color when they first appear, then deepen to purple and blue as they ripen.

The two most common types are:

Highbush blueberries: The most common cultivated variety in the US.

Lowbush or "wild" blueberries: Typically smaller and richer in some antioxidants.

Blueberries are among the most nutrient-dense berries. A 1-cup (148-gram) serving of blueberries contains ( 1):

Fiber: 4 grams

Vitamin C: 24% of the RDI

Vitamin K: 36% of the RDI

Manganese: 25% of the RDI

Small amounts of various other nutrients

They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates.

Calorie for calorie, this makes them an excellent source of several important nutrients.

Summary The blueberry is a very popular berry. It is low in calories but high in fiber, vitamin C and vitamin K.

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10 Proven Health Benefits of Blueberries

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The blueberry bush ( Vaccinium sect. Cyanococcus) is a flowering shrub that produces berries with a bluish, purple hue - also known as blueberries. It is closely related to similar shrubs, such as those that produce cranberries and huckleberries. Blueberries are small - around 0.2-0.6 inches (5-16 millimeters) in diameter - and feature a flared crown at the end.

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Oranges 101: Health Benefits and Nutrition Facts

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Oranges are tasty, juicy, and packed with nutrients. This article lists several unique benefits of this zesty fruit.

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Pineapples are tropical fruits that are rich in vitamins, enzymes and antioxidants. They may help boost the immune system, build strong bones and aid indigestion. And, despite their sweetness, pineapples are low in calories.

Pineapples are members of the bromeliad family, and are the only bromeliad that produces edible fruit, according to the Purdue University Center for New Crops and Plant Products. The fruit is made of many individual berries that grow together around a central core. Each pineapple scale is an individual flower, or berry.

The nutritional benefits of pineapples are as attractive as their unique anatomy. "Pineapples contain high amounts of vitamin C and manganese," said San Diego-based nutritionist Laura Flores. These tropical fruits are also a good way to get important dietary fiber and bromelain (an enzyme).

"As well as having high amounts of manganese, which is important for antioxidant defenses, pineapples also contain high amounts of thiamin, a B vitamin that is involved in energy production," Flores said.

For all its sweetness, one cup of pineapple chunks contains only 74 calories, according to the USDA National Nutrient Database. Pineapples are also fat-free, cholesterol-free and low in sodium. Not surprisingly, they do contain sugar, with about 14 grams per cup.

Nutrition facts

Here are the nutrition facts for raw pineapple, according to the U.S. Department of Agriculture:

Serving size: 1 cup chunks (165 g)

Amount per serving:

Calories 74

Total Fat 0 g

Cholesterol 0 mg

Sodium 2 mg

Potassium 206 mg

Total Carbohydrate 19.5 g

Sugars 13.7 g

Protein 1g

Vitamin C 28 mg

Calcium 21 mg

The nutritional profile for canned pineapple is different from raw pineapple. According to the USDA, canned pineapple is typically higher in calories and higher in sugar. It also contains fewer vitamins and minerals. If you do opt for canned pineapple, try to get it with no added sugar or look for a variety that is canned in fruit juice instead of syrup.

Health benefits

Pineapple contains a significant amount of vitamin C, a water-soluble antioxidant that fights cell damage, according to the Linus Pauling Institute at Oregon State University. This makes vitamin C a helpful fighter against problems such as heart disease and joint pain.

Pineapple may help you keep standing tall and strong. One cup of raw pineapple chunks contains 2.6 mg of manganese, a mineral that's important for developing strong bones and connective tissue, according to the Linus Pauling Institute. A 1994 study suggested that manganese, along with other trace minerals, may be helpful in preventing osteoporosis in post-menopausal women.

The variety of vitamins and minerals in pineapples have many other health benefits, too. For example, "pineapples can help reduce the risk of macular degeneration, a disease that affects the eyes as people age, due in part to its high amount of vitamin C and the antioxidants it contains," Flores said.

Like many other fruits and vegetables, pineapple contains dietary fiber, which is essential in keeping you regular and in keeping your intestines healthy, according to the Mayo Clinic.

But unlike many other fruits and veggies, pineapple contains significant amounts of bromelain, an enzyme that breaks down protein, which may help with digestion, according to the American Cancer Society. Multiple studies have suggested that bromelain could also be helpful in treating osteoarthritis.

Excessive inflammation is often associated with cancer, and according to the Memorial Sloan Kettering Cancer Center, bromelain and other proteolytic enzymes have been shown to increase the survival rates of animals with various tumors.

Flores noted that because of their bromelain levels, pineapples can help reduce excessive coagulation of the blood. This makes pineapple a good snack for frequent fliers and others at risk for blood clots.

In addition to having lots of vitamin C, pineapple's bromelain may help reduce mucus in the throat and nose, according to the University of Maryland Medical Center. So if your cold has you coughing, try some pineapple chunks. Those with allergies may want to consider incorporating pineapple into their diets more regularly to reduce sinus mucus long term

Health risks

"Because pineapple is a great meat tenderizer, eating too much can result in tenderness of the mouth, including the lips, tongue and cheeks," Flores said. "But, [it] should resolve itself within a few hours." But if the feeling persists, or if you experience a rash, hives or breathing difficulties, you should seek medical help immediately, as you could have a pineapple allergy.

Flores pointed out a possible negative to pineapple's high levels of vitamin C. "Because of the high amount of vitamin C that pineapples contain, consuming large quantities may induce diarrhea, nausea, vomiting, abdominal pain or heartburn," she said.

Additionally, extremely high amounts of bromelain can cause skin rashes, vomiting, diarrhea, and excessive menstrual bleeding, according to the University of Maryland Medical Center. Bromelain can also interact with some medications. Those taking antibiotics, anticoagulants, blood thinners, anticonvulsants, barbiturates, benzodiazepines, insomnia drugs and tricyclic antidepressants should be careful not to eat too much pineapple.

Eating unripe pineapple or drinking unripe pineapple juice is dangerous, according to the horticulture department at Purdue University. Unripe pineapple toxic to humans and can lead to severe diarrhea and vomiting. And, avoid eating too much of the pineapple core as it could cause fiber balls to form in the digestive tract. [ Qui z Yourself: Pineapple Nutrition Facts]
Additional resources: This article was updated on June 26, 2019 by Live Science Reference Editor Kimberly Hickok.

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Jessie Szalay - Live Science Contributor

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Pineapple: Nutrition Facts and Health Benefits

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Pineapples are tropical fruits that are rich in vitamins, enzymes and antioxidants. They may help boost the immune system, build strong bones and aid indigestion. And, despite their sweetness, pineapples are low in calories. Pineapples are members of the bromeliad family, and are the only bromeliad that produces edible fruit, according to the Purdue University Center for New Crops and Plant Products.

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Watermelon: Health benefits, nutrition, and risks

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Watermelon is low in calories but high in antioxidants, electrolytes, and water, making it a perfect summer snack. Learn more about the health benefits it may offer.

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People have eaten eggs for thousands of years. There are many types of egg, but the most common choice is that of the chicken.

Eggs contain several vitamins and minerals that are essential parts of a healthful diet. In many parts of the world, eggs are a readily available, inexpensive food.

In the past, there was some controversy about whether eggs are healthful or not, especially concerning cholesterol. The current thinking, however, is that, in moderation, eggs are healthful, as they can be a good source of protein and other essential nutrients.

This article describes the nutritional contents of eggs and possible health benefits and risks. It also gives tips on incorporating more eggs into the diet and looks at egg alternatives.

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Brain health, strong muscles, and energy production are some of the possible benefits of eating eggs.

Eggs can provide a number of health benefits.

Strong muscles: The protein in eggs helps maintain and repair body tissues, including muscle.

Brain health: Eggs contain vitamins and minerals that are necessary for the brain and the nervous system to function effectively.

Energy production: Eggs contain all the nutrients that the body needs to produce energy.

A healthy immune system: The vitamin A, vitamin B-12, and selenium in eggs are key to keeping the immune system healthy.

Lower risk of heart disease: The choline in eggs plays an important part in breaking down the amino acid homocysteine, which may contribute to heart disease.

A healthy pregnancy: Eggs contain folic acid, which may help prevent congenital disabilities, such as spina bifida.

Eye health: The lutein and zeaxanthin in eggs help prevent macular degeneration, the leading cause of age-related blindness. Other vitamins in eggs also promote good vision.

Weight loss and maintenance: The protein in eggs can help people feel full for longer. This can reduce the urge to snack and lower a person's overall calorie intake.

Skin health: Some vitamins and minerals in eggs help promote healthy skin and prevent the breakdown of body tissues. A strong immune system also helps a person look and feel well.

To experience the health benefits of eggs, a person should eat them as part of a balanced diet.

According to the United States Department of Agriculture (USDA), boiled or poached egg weighing 44 g can provide the following nutrients:

Energy: 62.5 calories

Protein 5.5 grams (g)

Total fat: 4.2 g, of which 1.4 g are saturated

Sodium: 189 milligrams (mg)

Calcium: 24.6 mg

Iron: 0.8 mg

Magnesium 5.3 mg

Phosphorus: 86.7 mg

Potassium: 60.3 mg

Zinc: 0.6 mg

Cholesterol: 162 mg

Selenium: 13.4 micrograms (mcg)

Lutein and zeaxanthin: 220 mcg

Folate: 15.4 mcg

Eggs are also a source of vitamins A, B, E, and K.

Egg white and yolk are both rich sources of protein. Around 12.6% of the edible part of an egg is protein.

The 2015-2020 Dietary Guidelines for Americans recommend that adults aged 19 and over should consume of protein each day, depending on their age and sex. This should represent 10-35% of their daily calories.

In 2018, one researcher concluded that eggs contain high quality protein and that eating eggs is unlikely to lead to heart disease.

While meat can also be a good source of protein, it may contain high levels of less healthful elements, such as saturated fat.

How many calories are in eggs? Find out here.

Fats

One medium egg contains about 4.2 g of fat, of which 1.4 g are saturated. Most fat in an egg is unsaturated. Experts consider this to be the best type of fat for a balanced diet.

Total fat should make up 25-35% of a person's daily calories, and saturated fat should represent less than 10%.

This means that a person who takes in 2,000 calories a day should consume a maximum of 22 g of saturated fat.

Not all fats are bad for you. Learn more here.

Omega-3 fatty acids

Eggs also supply omega-3 fatty acids, mainly in the form of docosahexaenoic acid (DHA). DHA helps maintain brain function and vision.

These fatty acids are most common in oily fish. Eggs can provide an alternative source for people who do not eat fish.

Vitamin D

Vitamin D is an essential nutrient, and low levels can lead to weak or brittle bones. Eggs naturally contain this vitamin, and some are fortified with vitamin D through hens' feed.

The body synthesizes most of the vitamin D that it needs from sunlight. However, people also need some vitamin D from dietary sources.

A medium egg contains around 0.9 mcg of vitamin D, all of which are in the yolk.

Cholesterol

One medium egg typically contains 162 mg of cholesterol. In the past, experts recommended limiting the intake of eggs for this reason.

However, researchers have not found a link between egg consumption and the risk of heart disease.

There are two types of cholesterol: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). "Good" HDL cholesterol appears to reduce levels of "bad" LDL cholesterol.

Consuming eggs appears to increase levels of HDL cholesterol and reduce levels of LDL cholesterol.

In addition, eggs are low in saturated fat. As a result, their effect on blood cholesterol levels is likely to be clinically insignificant.

What are some natural ways to reduce cholesterol? Find out here.

There are different types of eggs on the market, including:

The USDA grade eggs that meet their standards. In order for them to grade eggs as free-range, for example, the eggs must come from hens with:

unlimited access to food and water

freedom to roam within an area

continuous access to the outdoors during their laying cycle

One 2017 study found that organic eggs from hens with the freedom to choose their own food had higher levels of certain nutrients than eggs from caged hens. The organic eggs had significantly higher levels of protein, potassium, and copper.

Another , published in 2014, found that hens that could roam outside in the sunlight produced eggs that contained 3-4 times as much vitamin D-3 as eggs from hens kept indoors. The researchers suggest that allowing hens to roam may be an alternative to fortifying eggs with vitamin D.

Eggs are a versatile food, and many people enjoy them fried, boiled, scrambled, or baked. They are easy to incorporate into a diet.

Boiled or poached eggs, for example, are simple to make and contain no added fat. Sprinkle pepper, chili powder, or sumac on the eggs for added flavor.

Plain boiled eggs can be a good snack or a meal for a person with digestive problems or someone who is recovering from an illness.

Hard-boiled eggs are a convenient picnic food, and they go well in a salad.

Huevos rancheros is a Latin favorite that involves an egg on a base of tomato, with herbs and other flavorings. Try this recipe.

For a healthful omelet or scrambled eggs, use vegetable oil and add onion, herbs, garlic, peas, and sweetcorn for extra nutrition.

Consuming eggs comes with some health risks:

Bacteria: Raw or undercooked eggs can contain bacteria, which can enter through pores in the shells. In the U.S., all eggs graded by the USDA undergo a sanitizing rinse before sale.

Allergies: Some people have an egg allergy or sensitivity. A person with an allergy may experience a life threatening reaction from coming into contact with eggs or egg products.

It is important for people with allergies to remember that baked goods often contain some egg, possibly as a powder. Check ingredients lists carefully.

A person with an allergy may also need to note whether a product is made in a facility that uses eggs, as trace amounts can trigger severe reactions in some people.

Avoiding the risks

Pasteurization: In the U.S., eggs undergo pasteurization, which involves rapidly heating them and keeping them at a high temperature for a while to kill off any Salmonella bacteria.

Buying and using: Do not purchase eggs that have cracked shells or are past their expiration date.

Storage: Store eggs in the refrigerator. According to the USDA, eggs can sweat at room temperature, making it easier for bacteria to enter the shells and grow.

Cooking: Cook eggs thoroughly until the yolks are firm, and the whites are opaque.
What is salmonella, and why does it matter?
Some people do not eat eggs, such as people following a vegan diet. A wide variety of vegan egg alternatives are available.

These products may contain tofu or protein powder, and they come in a range of forms. A person can enjoy some products on their own - as scrambled eggs, for example - and incorporate others into cooking and baking.

Depending on the product, the nutrients will likely be different from those in hens' eggs.

A person can purchase vegan egg substitutes in some supermarkets and health stores, as well as online.

Eggs can be a healthful addition to the diet, if a person eats them in moderation.

A person should aim to eat a balanced diet with lots of variety, rather than focusing on any individual food as a key to good health.

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Eggs: Health benefits, nutrition, and more

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People have eaten eggs for thousands of years. There are many types of egg, but the most common choice is that of the chicken. Eggs contain several vitamins and minerals that are essential parts of a healthful diet. In many parts of the world, eggs are a readily available, inexpensive food.

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Quinoa is gluten-free and packed with nutrients like protein, zinc, fiber, folate, and antioxidants. Quinoa doesn't take long to prepare, and you can add it to your diet in both sweet and savory dishes.

Quinoa has gained popularity as a health food in the United States and other Westernized countries, though people have cultivated it in South America since ancient times.

Hundreds of years ago, the Inca people considered this ancient grain a sacred food.

In the past couple of decades, quinoa's popularity has grown exponentially as the demand for easy-to-grow, nutritious, gluten-free grain alternatives has soared.

Not only is quinoa nutrient-dense, but it may offer health benefits, too.

This article covers eight health benefits of quinoa and tips on incorporating it into your diet.

Quinoa is a grain crop grown for its edible seeds. These seeds are what we call quinoa - pronounced KEEN-wah.

Although it's usually grouped with cereal grains like oats and barley, quinoa is a pseudocereal grain.

Pseudocereal grains are seeds that are prepared and eaten similarly to grains. Examples include buckwheat and amaranth.

Different types of quinoa include:

Here is the nutrient breakdown for (185 grams) of cooked quinoa:

Quinoa is a good source of several important nutrients, including:

It also contains fiber and protein, nutrients that help you feel satisfied after eating.

Quinoa contains several plant compounds that may benefit health in several ways.

Quercetin and kaempferol are two flavonoid plant compounds that have been particularly well studied. These are the main flavonoids found in quinoa.

Quercetin and kaempferol have anti-inflammatory qualities and act as antioxidants in the body, meaning they help protect cells from damage caused by unstable molecules called free radicals.

Consuming more flavonoid-rich foods like quinoa may help promote overall health and protect against certain diseases and overall mortality.

You can significantly increase your total intake of these and other antioxidant compounds by including nutritious foods like quinoa in your diet.

Another important benefit of quinoa is its high fiber content.

A 1-cup (185-gram) serving of cooked quinoa contains 5.18 grams of fiber. That's about 18% of the current 28-gram DV.

Quinoa contains more fiber than several other popular grains, like brown rice.

A 1-cup (195-gram) serving of cooked brown rice contains of fiber, 1.67 grams less than the same serving size of quinoa.

Adding fiber-rich foods like quinoa into your diet can help support your digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut.

Eating a high fiber diet you maintain a moderate body weight. Fiber helps promote feelings of fullness. Pairing high fiber foods like quinoa with high protein foods can help you feel satisfied after meals and may help you eat a healthful portion size.

Some people with gluten intolerance, including those with celiac disease and non-celiac gluten sensitivity, need to avoid foods containing gluten.

People following a gluten-free diet must choose gluten-free alternatives to gluten-containing grains like wheat, barley, and rye.

Quinoa is naturally gluten-free and makes a nutritious choice for people who want or need to cut gluten from their diet. However, be sure to check the package label to ensure the product is free from cross-contamination.

Unlike gluten-free products made with refined ingredients, quinoa provides a good source of nutrients that gluten-free diets , like:

Compared to other grains, quinoa is a good source of protein, providing per cooked cup (185 grams). It can help contribute to your daily protein intake.

Quinoa is often referred to as a complete protein. This is because it contains all nine essential amino acids that your body can't make on its own.

However, some argue that quinoa should not be considered a complete protein because it contains low amounts of certain amino acids, like leucine and lysine. For this reason, some consider it a "nearly complete" protein rather than a complete protein. To get all the essential amino acids, experts recommend consuming various protein-containing foods throughout the day.

Either way, quinoa is a good source of protein - and incorporating quinoa into your diet can help you meet your daily protein needs.

This is especially true for those who follow plant-based diets, like a vegan diet. Combining quinoa with beans, tofu, and mixed vegetables quickly makes a plant-based, protein-rich meal.

Quinoa is high in fiber and contains several vitamins and minerals that are often lacking in many people's diets.

show that many children and adults don't consume enough vitamins and minerals, including folate, potassium, iron, and magnesium.

An 90% of American females and 97% of American males don't consume the recommended amount of fiber. Not getting enough fiber can affect your health, including by increasing your risk of chronic diseases.

Quinoa contains magnesium, potassium, iron, fiber, and folate. Folate is a vitamin that's especially important during pregnancy due to its role in fetal growth and development. Eating quinoa as part of a nutritious diet may help you reach these recommended levels.

It's important to note that quinoa some antinutrients, including:

These can bind with certain nutrients like iron and magnesium, reducing their absorption.

However, rinsing, soaking, or sprouting the quinoa before cooking the antinutrient content and make these minerals more bioavailable.

According to a 2022 review, quinoa is also pretty high in oxalates. Oxalates can potentially contribute to recurring kidney stones.

Some studies suggest that eating quinoa could benefit certain aspects of your metabolic and cardiovascular health.

A in 40 older adults had participants eat 0.5 ounces (15 grams) of quinoa flour biscuits daily for 28 days.

By the end of the study, the participants who ate the quinoa biscuits had significantly greater reductions in LDL (bad) cholesterol, total cholesterol, and body weight than those who ate wheat-based biscuits.

Additional suggests eating quinoa and quinoa-based products may benefit:

blood sugar regulation

body weight

triglyceride levels

A included 50 people with excess weight or obesity and had participants consume 1.8 ounces (50 grams) of quinoa daily for 12 weeks.

Compared with the control group and a group that consumed 0.88 ounces (25 grams) of quinoa daily, the 1.8-ounce quinoa group had significantly reduced triglyceride levels.

While these results suggest quinoa positively affects cardiometabolic health, your overall diet and lifestyle matter most when it comes to decreasing your risk of disease.

Following a dietary pattern rich in nutritious foods like quinoa, vegetables, fruits, fish, and beans is a smart way to protect your health and reduce disease risk factors, such as high blood lipid and high blood sugar levels.
Learn about the possible benefits of eating quinoa if you have diabetes.
Quinoa is easy to incorporate into your diet, which can make adding it to an eating plan more sustainable in the long term.

Quinoa is also tasty and goes well with many foods.

Depending on the type of quinoa, you may need to rinse it with water before you cook it to get rid of saponins. These are found naturally on the outer layer and can taste bitter.

However, some brands sell quinoa pre-rinsed, making this step unnecessary. You can also purchase sprouted quinoa, which has a antinutrient content and can help improve nutrient absorption.

You can buy quinoa in most health food stores and many supermarkets.

Quinoa can be ready to eat in as little as 15-20 minutes. To cook it:

1. Rinse 1 cup (170 grams) quinoa thoroughly using a fine mesh strainer.

2. Put 2 cups (240 mL) water in a pot and turn the heat to high.

3. Add rinsed quinoa with a dash of salt.

4. Boil 15-20 minutes.

5. Enjoy.

It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavor and a satisfying crunch.

You can easily find many diverse recipes for quinoa online, including breakfast bowls, lunches, and dinners.

You can use quinoa in both sweet and savory recipes.

For example, you can make a savory quinoa and vegetable salad topped with feta and grilled chicken. Or make a sweet breakfast porridge with cooked quinoa, coconut milk, fresh fruit, walnuts, cinnamon, and a drizzle of honey.

Quinoa is technically a seed and is considered part of a small group of grains called pseudocereals, along with amaranth and buckwheat.

It's a smart carbohydrate choice because it contains fiber, minerals, antioxidants, and protein. It's also gluten-free, delicious, versatile, and easy to prepare.

Quinoa is a great carb option to include in your diet.

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Quinoa: Nutrition Facts and Health Benefits

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Quinoa is packed with nutrients, and it's also gluten free. Learn a few science-backed ways that quinoa can support your health.

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Ah, zucchini! It's as fun to say as it is to eat. And with summer upon us, it's definitely prime time for eating this satisfying squash.
Photos via CakeSpy unless otherwise noted
If you love zucchini, you've come to the right place!

Now that it's zucchini's peak season, we're exploring all things zucchini, including what it is (and what it isn't), how to select and store zucchini and a bunch of awesome ideas for how to cook it all summer and beyond.

What is zucchini?

It may sounds like a silly question, but you might be surprised at what you find!

Zucchini, also known as courgette, is a type of summer squash. It belongs to the same family as pumpkin. The most widely known version is green, though golden varieties exist too, which are yellow or orange.

While zucchini is treated as a vegetable in the culinary sphere, it's technically the fruit of the zucchini flower (which can also be consumed).

While zucchini can grow to as long as a baseball bat in length(!), they are typically picked and harvested when they are less than 10″ long, as the immature plants have a less fibrous texture, which is superior for cooking.

When is zucchini in season?

Zucchini's peak season is June through August, though zucchini is fairly easy to find in supermarkets year-round.

What about the funny name?

But what's with the funny name? Zucchini is derived from the Italian word zucca, which means pumpkin or squash.

How to choose zucchini

When it comes to selecting zucchini, bigger isn't always better. The smaller the zucchini, the more flavorful and less watery it will be, in general.

Choose a zucchini with a vibrant color (whatever color it is) and a firm but not hard texture, with a good portion of the stem still attached to the top.

How to store zucchini

Store zucchini in a breathable bag in your vegetable crisper for up to a week.

Zucchini can be frozen, too! For best results, briefly cook sliced zucchini in hot water, then "shock" in an ice bath. Let it dry completely, then package and freeze for up to 6 months. It may change the texture slightly, but when used in stir-fry dishes, it's not too noticeable.

How to cook zucchini

There are seemingly no end to the many methods you can cook with zucchini. Here are some examples, representing just a few of the many ways you can cook them.

1. Grilled zucchini

Zucchini's natural moisture and sturdy texture make it an ideal contender for grilling. Common ways to enjoy grilled zucchini are by slicing the squash into strips or halves then grilling, or cutting it into coins or cubes and skewering it on kebabs, which are then placed on the grill and cooked until tender.
Check out our easy recipe for elegant grilled zucchini roll-ups.
2. Marinated zucchini

Zucchini all by itself can have an underwhelming flavor, but by marinating it, you'll give it a robust, full-bodied flavor. In this recipe inspired by the restaurant Canal House, zucchini is briefly cooked then marinated in a garlic, vinegar and a spice mixture for about an hour. Alternatively, you can marinate raw zucchini and then cook it on the grill for great results.

3. Pan -fried zucchini

Pan-fried zucchini is delicious and has a number of different applications. Slices or small cubes of zucchini can be heated in olive oil, salt and other seasonings for a savory component that can go on salads, be layered in vegetable lasagna, stacked in sandwiches or quesadillas or used as an ingredient in casseroles or savory pies.

4. Pureed zucchini

Pureed zucchini can be added to soups and smoothies to add a mild flavor and a nutrition boost. It can also be pureed along with other aromatics to make sauces or condiments, such as pesto.

5. Raw zucchini

Yup, you can eat raw zucchini! While it has a very mild flavor on its own, it can take on the flavors of other ingredients in a recipe and complement them. Raw zucchini can be thinly sliced or grated and employed in salads, on sandwiches or as a garnish.

6. Roasted zucchini

To roast zucchini, cut into slices or strips, drizzle with olive oil, salt and seasonings, and bake in an oven heated to 400-450 F until browned to your desired level.

Roasted zucchini is a great side dish or can be dressed up in a number of ways, such as coating it with Parmesan and making zucchini fries.
Check out our easy recipe for vegetable pilaf featuring roasted zucchini!
7. Zucchini bread

Zucchini imparts a ton of moisture and a great texture to baked goods. Frequently, zucchini is grated before being added to various batters or doughs. Some common zucchini baked goods include quick breads and muffins, cookies and cakes.
You'll love our guilt-free chocolate zucchini bread recipe.
8. Zucchini boats

Not only is "zucchini boat" fun to say, but they're fun to eat, as well! Best of all, you get to choose your toppings. I like a mixture of stir-fried veggies, including the cut-up zucchini center that I scooped out, plus grated cheese and bread crumbs. You could also use such as cooked meat, vegetables, cheese or a combination.

To make zucchini boats, slice a zucchini in half lengthwise, then scoop out the center (or "pulp"). Fill it with toppings of your choice, then bake at 350 F for 25-35 minutes, or until the zucchini is soft and tender.

9. Zucchini cups

This concept is similar to the zucchini boat, but a different application.

To make zucchini cups, slice thick "coins" of the zucchini, scoop out a portion of the center to make a well. Fill with toppings of your choice and bake at 350 F for 25-35 minutes. Keep an eye on the time: depending on the size of each portion, the cups may bake more quickly than the boats.

10. Zucchini chips

If you "can't eat just one," then these chips are a healthier solution. Naturally low in calories, zucchini chips are incredibly easy to make: Simply slice a zucchini thinly, coat with olive oil and the seasonings of your choosing, and bake in a low oven (200 F) for about 2 hours. Finish with a few minutes under the broiler for extra-crispy edges.

11. Zucchini fritters

Combine grated zucchini with seasonings and a binding agent (often egg). Form them into fritters, which can then be fried like potato pancakes or hash browns. Either seasoned and served alone, as a side dish, or as a snack with a sauce, zucchini fritters are highly addictive.

12. Zucchini noodles

Also known as "zoodles," you can make these naturally gluten-free noodles by running your zucchini through a spiralizer. The thin, noodle-like portions of zucchini do not need to be boiled like pasta. They can be eaten raw or briefly pan-fried, then can be topped or combined with any ingredients you'd normally put on pasta.

13. Zucchini pancakes

Zucchini makes a great ingredient in fluffy, flavorful pancakes. The zucchini keeps your pancakes moist, and can be dressed up with any number of flavorings. It's a healthy and delicious way to start the day.
Check out our delectable zucchini-banana pancake recipe!
14. Zucchini ribbons

Similar to zucchini noodles, ribbons are made by slicing zucchini into thicker strips. They can be treated like noodles, put on salads, or used as part of a vegetable stir fry.

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14 Seriously Amazing Ways to Eat Zucchini This Summer

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Ah, zucchini! It's as fun to say as it is to eat. And with summer upon us, it's definitely prime time for eating this satisfying squash. Photos via CakeSpy unless otherwise noted Now that it's zucchini's peak season, we're exploring all things zucchini, including what it is (and what it isn't), how to select and store zucchini and a bunch of awesome ideas for how to cook it all summer and beyond.

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(Image: © Viktar Malyshchyts | Shutterstock)

Few foods are as cool as a cucumber. These low-calorie veggies contain many nutritional benefits, including hydrating properties and valuable nutrients.

There are hundreds of varieties of cucumber, and they come in dozens of colors, but the edible types are classified as being for either slicing or pickling, according to Cornell University's Growing Guide. Slicing cucumbers are cultivated to be eaten fresh, while pickling cucumbers are intended for the brine jar. Slicing cucumbers are usually larger and thicker-skinned than pickling ones.

In the United States, commonly planted varieties of slicing cucumber include Dasher, Conquistador, Slicemaster, Victory, Comet, Burpee Hybrid and Sprint, according to the World's Healthiest Foods website. Commonly planted varieties of pickling cucumber include Royal, Calypso, Pioneer, Bounty, Regal, Duke and Blitz.

While most people think of cucumbers as vegetables, they are actually a fruit. They contain seeds and grow from the ovaries of flowering plants. Cucumbers are members of the plant family Cucurbitaceae, which also includes squashes and melons. The most common type of slicing cucumber found in a grocery store is the garden cucumber, Cucumis sativus, according to World's Healthiest Foods.

Nutritional profile

Cucumbers are good sources of phytonutrients (plant chemicals that have protective or disease preventive properties) such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits, according to World's Healthiest Foods.

"We should definitely seek out foods that are nutrient-rich, using the positive approach of what to put on your plate vs. what to keep off," said Angela Lemond, a Plano, Texas-based registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. The peel and seeds are the most nutrient-dense parts of the cucumber. They contain fiber and beta-carotene. "Beta carotene is an antioxidant that helps with immunity, skin, eye and the prevention of cancer," said Lemond. A study published in the Pakistan Journal of Nutrition found that cucumber seeds were a good source of minerals, and contained calcium.

"Cucumbers are naturally low in calories, carbohydrates, sodium, fat and cholesterol," said Megan Ware, a registered dietitian nutritionist in Orlando, Florida. There are just 16 calories in a cup of cucumber with its peel (15 without). You will get about 4 percent of your daily potassium, 3 percent of your daily fiber and 4 percent of your daily vitamin C. They also "provide small amounts of vitamin K, vitamin C, magnesium, potassium, manganese and vitamin A," Ware said.

Here are the nutrition facts for cucumbers, according to the U.S. Food and Drug Administration, which regulates food labeling through the Nutritional Labeling and Education Act:

Health benefits of cucumbers
Hydration
Cucumbers are 95 percent water, according to Ware. This makes cucumbers a great way to stay hydrated, especially during the summer. A cup of cucumber slices is "nearly as thirst-quenching as a glass of water," according to Eating Well magazine.

"They say we can get 20-30 percent of our fluid needs through our diet alone, and foods like these certainly help," added Lemond. "Not only are they high in water content, they also contain important nutrients that play a part in hydration like magnesium and potassium."

The anti-inflammatory compounds in cucumbers help remove waste from the body and reduce skin irritation, according to the Cleveland Clinic. Preliminary research also suggests cucumbers promote anti-wrinkling and anti-aging activity, according to an article in the journal Filoterapia.
Cancer prevention
Cucumbers contain two phytonutrient compounds associated with anti-cancer benefits: lignans and cucurbitacins. In recent years, pharmaceutical companies have been paying special attention to cucurbitacins, hoping to use them in new cancer drugs. According to a 2010 research review published in Scientific World Journal, scientists have found that cucurbitacins can help block the signaling pathways that are important for cancer cell proliferation and survival.

Cucurbitacins can also inhibits the growth of pancreatic cancer cells, according to a 2009 study published in the Journal of Cancer Research looked at cucurbitacin B (which cucumber contains) on human pancreatic cancer cells and found that cucurbitacin supplements inhibited the growth of seven pancreatic cancer cell lines by 50 percent, and also increased apoptosis, or "death by suicide," of pancreatic cancer cells.

According to World's Healthiest Foods, lignans may protect against cancer through working with the bacteria in the digestive tract. The bacteria take the lignans and convert them into compounds such as enterodiol and enterolactone, which can bind onto estrogen receptors and possibly reduce the risk of estrogen-related cancers, such as ovarian, breast, endometrial and prostate cancers. The research is not yet clear on whether lignans actually assert anti-cancer benefits.

A 2009 meta-analysis published in the British Journal of Cancer found little or no association between lignan intake and reduced breast cancer risk. Similarly, most studies have not found significant correlations between lignan intake and reduced prostate cancer risk, according to the Linus Pauling Institute at Oregon State University, though one study of older Scottish men published in the British Journal of Nutrition showed that consuming an enterolactone-containing serum reduced the risk of prostate cancer.

On the other hand, a Journal of Nutrition study of nearly 800 American women found that those with those with the highest lignan intake had the lowest risk of ovarian cancer. Furthermore, a study published in the Journal of the National Cancer Institute looked at nearly 1,000 women in the San Francisco area and found that postmenopausal women with the highest lignan intakes had the lowest risk of endometrial cancer.
Skin
You've probably seen pictures of people at a spa relaxing with cucumber slices over their eyes. It turns out there's science behind this pampering ritual. Ware explained, "Cucumbers have a cooling and soothing effect that decreases swelling, irritation and inflammation when used topically. Cucumber slices can be placed on the eyes can decrease morning puffiness or alleviate and treat sunburn when placed on the affected areas." She also noted that high vegetable intake is associated with a healthy complexion in general.
Bone health
According to the University of Maryland Medical Center, in the past few decades, it has become clear that vitamin K is important to bone health, and one cup of cucumber contains about 19 percent of the recommended daily intake of vitamin K. One review published in Nutrition noted that vitamin K intake might reduce fracture rates, work with vitamin D to increase bone density and positively affect calcium balance.

The human body uses vitamin K when building bones, and the effects seem to be especially important for women. A large 2003 American Journal of Clinical Nutrition study showed that low vitamin K levels were associated with low bone density in women, but not in men. Another study published in the American Journal of Clinical Nutrition in 1999 found that low intakes of vitamin K were associated with an increased risk of hip fractures in middle-age women. This is especially interesting because the women saw results from eating lettuce, showing that dietary consumption of vitamin K via eating vegetables (not supplements) is beneficial. When it comes to men, the affects of vitamin K and bone health may become more apparent as they age: A 2000 study saw reduced risk of hip fracture among both elderly women and elderly men who consumed more vitamin K.
Antioxidants
" Foods that are high in antioxidants allow your body to function optimally. Antioxidants help prevent damage and cancer," Lemond said.

Cucumbers contain several antioxidants, including vitamin C, beta-carotene and manganese, as well as flavonoids, triterpenes and lignans that have anti-inflammatory properties. Vitamin C is well known for its immune system benefits, and beta-carotene has been shown to be beneficial for vision, according to the Mayo Clinic.

According to a 2010 animal study published in the Journal of Young Pharmacists, fresh extracts from cucumber showed increased scavenging of free radicals. Free radicals are associated with a variety of human diseases, but can sometimes be held in check by antioxidants, according to the Pharmacognosy Review.

Another study of cucumber extracts in animals, published in the Archives of Dermatological Research, found increased overall antioxidant benefits. Though this study focused on the cosmetic applications of this use of cucumbers, decreased free radicals can improve your inside organs as well as your skin.

An additional study published in Current Pharmaceutical Design found a positive association between the triterpene cucurbitacin and reduced inflammation, particularly in cancer cells. A review of triterpenes on the immune system, published in the Journal of Ethnopharmacology, suggested that they can help with inflammation and encouraged future research.
Heart health
"Eating a variety of fruits and vegetables of all kinds is associated with a reduced risk for many health conditions, such as heart disease, diabetes, stroke and obesity," said Ware. Cucumbers' potassium content may be especially helpful in this regard. One cup of sliced cukes contains only about 4 percent of the body's daily potassium needs, but it comes with significantly fewer calories than most high-potassium foods like bananas. Potassium is an essential part of heart health, according to the American Heart Association. A study of 12,000 adults, published in Archives of Internal Medicine, showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared to those who took 1,793 mg per day.

Several studies have linked cucumber consumption to reducing hypertension. Many studies have linked it with lower blood pressure because it promotes vasodiliation (widening of the blood vessels), according to Today's Dietitian. A 2017 study published in Public Health of Indonesia found that elderly participants with hypertension saw a significant decrease in blood pressure after consuming cucumber juice for 12 days. Additionally, a 2009 review in Indian Academy of Clinical Medicine suggested that hypertension sufferers incorporate cucumbers into their diets because of the fruit's low sodium content.

The vitamin K in cucumbers is also known to be essential in the blood-clotting process, according to the Harvard School of Public Health.
Digestion
A 2013 review in Fitoterapia noted that cucumbers might help relieve constipation because they provide both fiber and water. Tufts University notes that cucumbers can pack even more of a digestive punch if they are turned into pickles during a home-fermentation process. Cucumber pickles contain probiotic bacteria that promote healthy digestion and cultivating beneficial gut flora. Store-bought pickles usually do not have these bacteria because they have been boiled out.
Weight loss
Cucumbers are a low-calorie food therefore a popular ingredient in diet meals. A 2011 study in the journal Obesity found that greater water consumption correlated with more weight loss in middle-age and older adults. Participants who consumed 1 pint (500 milliliters) of water prior to eating a meal lost an average of 4 lbs. (2 kilograms) more than participants who did not. Snacking on water-dense foods like cucumbers can be an effective way to up water intake.

But Lemond cautions against relying too much on water-dense foods like cucumber. "We know that people that eat higher quantities of fruits and vegetables typically have healthier body weights. However, I do not recommend eating only cucumber. You will lose weight, but that weight will be mostly muscle," she said.
Brain health and memory
Recently, scientists have taken interest in the flavonoid fisetin. Cucumbers are a good source of fisetin, which studies have associated with protecting nerve cells, improving memory and decreasing the risk of Alzheimer's in mice, according to a 2013 review in the journal of Antioxidants & Redox Signaling. The same review found promising results for the relationship between fisetin and cancer prevention.

Risks of eating cucumbers

There can be a few risks from eating cukes. Pesticide consumption is one concern. Ware explained, "The Environmental Working Group produces a list each year of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen. Cucumbers are one of the fruits and vegetables that the Environmental Working Group has placed on its Dirty Dozen list, meaning the exposure to pesticide residue is high."

Additionally, cucumbers may be waxed to help protect them during shipping. According to World's Healthiest Foods, both organic and conventionally grown cukes may be waxed, but organic ones can only use non-synthetic waxes with chemicals approved under organic regulations. For this reason and the pesticide concerns, World's Healthiest Foods encourages buying organic cucumbers. But Ware stipulated, "This does not mean you should avoid cucumbers altogether if you can't find or afford organic. The nutritional benefit of eating conventionally grown produce outweighs the risk of not eating produce at all."

Healthy as they are, you don't want to overdo it on cucumbers, said Lemond. "My recommendation is always to vary your selections. Cucumbers are great hydrating foods, so keep them in along with other plant foods that offer other benefits. Variety is always key."

Pickles

Pickling is a method of preserving food - and not only cucumbers - to prevent spoiling. There are two basic types of pickles: fermented and non-fermented, according to the World's Healthiest Foods.

Fermented pickles have been soaked in brine, which is water that has been saturated with salt. The word "pickle" comes from the Dutch word pekel, which means brine. Brines can also contain other ingredients, such as vinegar, dill seed, garlic and lime.

Dill pickles are brined with dill added to the solution, obviously. Kosher dills are brined with dill and garlic. "Kosher" in this case does not necessarily mean the cucumbers have been prepared according to kosher dietary laws, however; it just means garlic has been added to the brining process, according to the World's Healthiest Foods.

Gherkin pickles are usually just immature cucumbers, according to Cornell University.
Additional resources

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Jessie Szalay - Live Science Contributor

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Cucumbers: Health Benefits & Nutrition Facts

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(Image: © Viktar Malyshchyts | Shutterstock) Few foods are as cool as a cucumber. These low-calorie veggies contain many nutritional benefits, including hydrating properties and valuable nutrients. There are hundreds of varieties of cucumber, and they come in dozens of colors, but the edible types are classified as being for either slicing or pickling, according to Cornell University's Growing Guide.

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Sweet potatoes are typically recognized by their copper-colored skin and vibrant orange flesh, though the hundreds of varieties grown worldwide display colors such as white, cream, yellow, reddish-…

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Green peas are a popular vegetable. They are also quite nutritious and contain a fair amount of fiber and antioxidants.

Additionally, research shows they may help protect against some chronic illnesses, such as heart disease and cancer.

On the other hand, some people claim green peas are harmful and should be avoided due to the antinutrients they contain, which can cause bloating.

This article takes a detailed look at green peas to determine if they're healthy or you should limit them in your diet.

Green peas, or "garden peas," are the small, spherical seeds that come from pods produced by the Pisum sativum plant.

They have been part of the human diet for hundreds of years and are consumed all over the world.

Strictly speaking, green peas are not vegetables. They are part of the legume family, which consists of plants that produce pods with seeds inside. Lentils, chickpeas, beans and peanuts are also legumes.

However, green peas are commonly cooked and sold as a vegetable and this article will refer to them as such. You can find them in frozen, fresh or canned varieties.

Since green peas are high in complex carbs called starches, they are considered a starchy vegetable along with potatoes, corn and squash.

There are several different varieties of peas available, including yellow peas, black-eyed peas and purple peas. However, green peas are the most frequently consumed.

Snap peas and snow peas are other popular varieties that are often confused with green peas due to their similar appearance. However, their flavor and nutrient content differ slightly.

Summary: Green peas are seeds that come from a legume plant, but they are most often consumed as a starchy vegetable.

Green peas have an impressive nutrition profile.

Their calorie content is fairly low, with only 62 calories per 1/2-cup (170-gram) serving ( 1).

About 70% of those calories come from carbs and the rest are provided by protein and a small amount of fat ( 1).

Furthermore, peas contain just about every vitamin and mineral you need, in addition to a significant amount of fiber.

A 1/2-cup (170-gram) serving of peas provides the following nutrients ( 1):

What makes peas unique from other vegetables is their high protein content. For example, a 1/2 cup (170 grams) of cooked carrots has only 1 gram of protein, while 1/2 cup (170 grams) of peas contains four times that amount ( 1, 2).

They are also rich in polyphenol antioxidants, which are likely responsible for many of their health benefits ().

Summary: Green peas are fairly low in calories and contain several vitamins, minerals and antioxidants. They're also high in fiber and protein.

Green peas are one of the best plant-based sources of protein, which is a major reason why they are so filling, along with their high amount of fiber.

Eating protein increases the levels of certain hormones in your body that reduce appetite. Protein works together with fiber to slow digestion and promote feelings of fullness (, , , ).

Eating adequate amounts of protein and fiber may automatically reduce the number of calories you eat throughout the day by keeping your appetite under control (, ).

The unique protein content of green peas makes them an excellent food choice for those who do not eat animal products. However, it is important to note that they are not a complete source of protein, since they lack the amino acid methionine.

To ensure you get enough of all the essential amino acids in your diet, make sure to pair green peas with another source of protein to make up for the deficit.

Consuming a sufficient amount of protein is also important for promoting muscle strength and bone health. Additionally, it plays an important role in weight loss and maintenance (, , , ).

Summary: Green peas are a very filling food, mostly due to the high amounts of protein and fiber they contain.

Green peas have several properties that may help support blood sugar control.

First of all, they have a relatively low glycemic index (GI), which is a measure of how quickly your blood sugar rises after eating a food.

Diets that contain a lot of low-GI foods have been shown to be helpful for regulating blood sugar levels (, ).

What's more, green peas are rich in fiber and protein, which may be beneficial for controlling blood sugar.

This is because fiber slows the rate at which carbs are absorbed, which promotes a slower, more stable rise in blood sugar levels, rather than a spike (, ).

Additionally, some studies have found that eating protein-rich foods may be helpful for stabilizing blood sugar levels in individuals with type 2 diabetes (, ).

The effects that green peas may have on blood sugar are known to reduce the risk of several conditions, including diabetes and heart disease ().

Summary: Green peas have a low glycemic index and are rich in fiber and protein, all of which are important factors for blood sugar control.

Green peas contain an impressive amount of fiber, which has been shown to provide many benefits for digestive health ().

First of all, fiber feeds the good bacteria in your intestines, which keeps them healthy and prevents unhealthy bacteria from overpopulating ().

This may reduce your risk of developing a few common gastrointestinal conditions, such as inflammatory bowel disease, irritable bowel syndrome and colon cancer ().

What's more, most of the fiber in green peas is insoluble, meaning it does not blend with water, but rather functions as a "bulking agent" in your digestive tract.

This means that it adds weight to stool and may help food and waste pass more quickly through your digestive system ().

Summary: Green peas are rich in fiber, which benefits digestion by maintaining the flow of waste through your digestive tract and keeping gut bacteria healthy.

Green peas have several characteristics that may help prevent a few chronic diseases, which are reviewed below.

Heart Disease

Green peas contain a decent amount of heart-healthy minerals, such as magnesium, potassium and calcium.

They may also have a positive effect on heart health.

Cancer

Eating green peas regularly may reduce the risk of cancer, mostly due to peas' antioxidant content and their ability to reduce inflammation in the body ().

Green peas also contain saponins, plant compounds known for having anti-cancer effects. Several studies have shown saponins may help prevent several types of cancer and have the potential to inhibit tumor growth (, , , ).

Furthermore, they are rich in several nutrients known for their ability to lower the risk of cancer, including vitamin K, which may be especially helpful for reducing the risk of prostate cancer ().

Diabetes

Green peas have a few characteristics that are known to aid blood sugar control, which is an important factor in preventing and controlling diabetes.

Their fiber and protein prevent your blood sugar levels from rising too quickly, which helps keep diabetes under control (, , , , ).

Summary: Green peas have several properties that may help prevent and treat some chronic diseases, such as heart disease, cancer and diabetes.

Despite the abundant nutrients in green peas, there is a downside to their nutritional quality - they contain antinutrients.

These are substances found in many foods, such as legumes and grains, that may interfere with digestion and mineral absorption.

While these generally aren't a concern for most healthy people, their health effects are still important to keep in mind. They are more likely to impact those who rely on legumes as a staple food, in addition to individuals at risk of malnutrition.

Here are the two most important antinutrients found in green peas:

Phytic acid: May interfere with the absorption of minerals such as iron, calcium, zinc and magnesium (, ).

Lectins: Associated with symptoms such as gas and bloating and may interfere with nutrient absorption (, ).

Levels of these antinutrients tend to be lower in peas than in other legumes, so they are unlikely to cause problems unless you eat them frequently.
Here are a few methods you can use to help prevent adverse effects from antinutrients:

Keep portion sizes reasonable: About 1/3 cup (117 grams) to 1/2 cup (170 grams) of green peas at a time is enough for most people. They are more likely to cause problems when consumed in high amounts.

Experiment with preparation methods: Fermenting, sprouting and soaking may be helpful for reducing the amounts of antinutrients in green peas (, ).

Eat them fully cooked: Antinutrient levels are higher in raw peas, which makes them more likely to cause digestive discomfort.

Summary: Green peas contain antinutrients that may interfere with the absorption of some nutrients and cause digestive distress. However, this is not a problem for most people.

Like other legumes, green peas have been reported to cause bloating, an uncomfortable swelling of the stomach often accompanied by gas and flatulence.

These effects may occur for a few reasons, one of them being the content of FODMAPs - fermentable oligo-, di-, mono-saccharides and polyols.

They're a group of carbs that escape digestion and are then fermented by the bacteria in your gut, which produce gas as a byproduct ( 44).

Additionally, the lectins in green peas are associated with bloating and other digestive symptoms. Although lectins aren't present in high amounts, they may cause problems for some people, especially when they are a major part of the diet (, ).

The good news is that there are a few things you can do to prevent digestive discomfort that may occur after eating green peas.

If FODMAPs are a problem for you, try reducing your portion sizes. In many circumstances, those who are sensitive to FODMAPs are able to tolerate up to 1/3 cup of cooked green peas at a time.

Additionally, experimenting with certain preparation methods, such as soaking, fermenting or sprouting, may help reduce the lectin content of green peas, making them easier to digest ().

Another strategy is to make green peas a regular part of your diet. If you only eat them every once in a while, your body simply may not be used to digesting them, which can lead to bloating and other uncomfortable symptoms.

Summary: Green peas contain FODMAPs and lectins, which may cause bloating, especially when they are consumed in large amounts.

Green peas are high in nutrients, fiber and antioxidants, and have properties that may reduce the risk of several diseases.

Yet they also contain antinutrients, which may disrupt the absorption of some nutrients and cause digestive symptoms.

However, there are several things you can do to help prevent these effects. These include trying certain preparation methods and watching your portion sizes.

Overall, green peas are an incredibly healthy food to incorporate into your diet.

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Why Green Peas are Healthy and Nutritious

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Green peas are a popular vegetable. They are also quite nutritious and contain a fair amount of fiber and antioxidants. Additionally, research shows they may help protect against some chronic illnesses, such as heart disease and cancer. On the other hand, some people claim green peas are harmful and should be avoided due to the antinutrients they contain, which can cause bloating.

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Does eating an apple every day really keep the doctor away? Apples are certainly popular-ranking among the top three fruits produced around the world. They are easy to store and transport, and as a result, are typically available year-round in the U.S. In this piece we'll explore how apples may benefit health and the best types for baking versus munching straight off the core.

Source of:

Fiber, insoluble and soluble

Phytochemicals (quercetin, catechin, chlorogenic acid, anthocyanin)

One serving, or one medium apple, provides about 95 calories, 0 gram fat, 1 gram protein, 25 grams carbohydrate, 19 grams sugar (naturally occurring), and 3 grams fiber.

Apples and Health

Apples are rich in quercetin and pectin, both of which are credited for supplying apples with their health benefits. [1] Quercetin is a flavonoid, a type of naturally occurring plant chemical that has antioxidant and anti-inflammatory effects. Pectin is a type of soluble fiber that may help prevent constipation and have a modest effect on lowering LDL, the "bad" cholesterol. Pectin is also fermented by beneficial bacteria in the colon, which produces short chain fatty acids that may play a role in the prevention of chronic diseases, including certain cancers and bowel disorders. [2,3]

Fresh, whole apples offer the most nutrients. Discarding the skin removes much of the fiber and the majority of flavonoids. Dehydrating or drying the apples removes vitamin C, which is predominantly in the flesh. In addition, sugar (along with extra calories) is often added to dried apples. Clear apple juice undergoes filtering and pasteurization, which removes most of the flavonoids and fibers. [3]

Overall research shows a benefit when adding apples to the diet. The studies below looked at the health effects of apples in the diet over time, or examined the effects of specific phytochemicals in apples.

Cardiovascular health. Animal studies have shown that plant chemicals, particularly in the apple peel, combined with pectin fiber can help to protect against free radical damage in the heart and blood vessels and have cholesterol-lowering effects. [3,4] Human intervention studies using fresh apples, apple cider, or apple supplements show mixed results, showing no effect or other times lowering cholesterol. [3] A review of five clinical trials noted the effects of fruits on cardiovascular diseases, and found an improvement in cardiovascular parameters (decreased triglycerides and LDL cholesterol) with intakes of whole fresh apples or dried apples, though not with apple juice. [4]

Population studies on coronary heart disease and flavonoid intake, including quercetin from apples, also show mixed results:

A study of more than 66,000 women from the Nurses' Health Study found that, when comparing the highest and lowest intakes of flavonoids, there was no difference in rates of heart attack or deaths from heart disease. [5]

A cohort study following almost 75,000 Swedish men and women for 10 years found a significant association: lower risk of stroke was seen in the group with the highest intakes of apples compared with the lowest intakes. [6]

Type 2 diabetes. The antioxidant effect of flavonoids in apples may protect cells from damage in the pancreas, an organ responsible for secreting insulin in response to extra sugar in the blood. An epidemiological study of more than 38,000 women in the Women's Health Study followed for almost nine years supported a beneficial relation between apple intake and risk of type 2 diabetes. Those who ate one or more apples a day had a 28% lower risk of type 2 diabetes compared with those who ate none. Although the study established a link with apples in the diet, it did not show an association when examining specific flavonoids like quercetin. [7]

Weight control. The fibers in apples can slow digestion, helping one to feel greater satisfaction after eating. After following three large prospective cohorts of 133,468 men and women for 24 years, researchers found that higher intakes of fiber-rich fruits with a low glycemic load, particularly apples and pears, were associated with the least amount of weight gain over time. Eating low glycemic load foods tends to produce fewer and smaller spikes in blood sugar, which may lessen hunger later on and prevent overeating. [8]

Cancer: The phytochemicals and fiber in apples have antioxidant effects that may protect a cell's DNA from oxidative damage, which is a precursor to cancer. Animal and cell studies have found that these chemicals can prevent new cancer cells from growing and the spread of existing cancer cells. Results from human studies are mixed, depending on the type of study performed.
Specific cancers: Evidence suggests that a decreased risk of lung cancer with higher intakes of all fruits (including apples) applies mainly to smokers and former smokers. [9,10] In a meta-analysis of 41 case-control and cohort studies found that when comparing the highest with lowest levels of apple intake, there was a lower risk of lung cancer in both types of studies. It also found a lower risk of colorectal, breast, and digestive tract cancers in the case-control studies but not cohort studies. [11] Other epidemiological studies have shown a small association of higher intakes of fruit and a lower risk of colon and upper digestive tract cancers (e.g., esophageal, mouth, larynx). [10]

Should I be concerned about pesticides?

Apples continuously top the list of fruits highest in pesticide residues. They often require more pesticides as they are particularly susceptible to bugs and disease. Although apples are generally washed before being sold, the amount of remaining residue is unknown and may vary widely (partly depending on the type and amount of pesticide applied).

However, the U.S. Department of Agriculture and the Environmental Protection Agency (EPA) have developed a national pesticide residue database called the Pesticide Data Program (PDP) to collect data each year on pesticide residues in food. One of the most common pesticides used on apples after harvest is diphenylamine, used to prevent apple scald or browning of the skin that can occur during storage. A 2016 analysis from the PDP found that 80% of 531 apple samples contained residues of this chemical at 0.002-3.8 ppm, which is below the EPA's tolerance level of 10 ppm. [12] A tolerance level is the maximum amount of residue allowed on a raw food. This amount is based on a review of numerous scientific studies to determine possible harmful effects the chemical could have on humans, the amount of residue likely to remain in or on the food, and the amount of the food that people typically eat.

Although some pesticide residue can permeate into the flesh, washing and peeling the apple skin removes much of the pesticide. Apple skin supplies the majority of healthy phytochemicals and fiber, so it is not best to remove it. If one eats several apples a week and is unsure of the amount of pesticides used, purchasing organically grown apples may be an option, although direct evidence is not available that there is an important difference in health effects.

Some general tips for cleaning apples:

The Food and Drug Administration recommends washing all produce thoroughly (including organic) under running water before preparing or eating. Firm produce like apples may be scrubbed with a clean produce brush. They do not recommend washing produce with soap, detergent, or even commercial produce washes. The washes are intended for killing bacteria rather than removing pesticides, and studies have shown that water is just as, if not more, effective than produce washes for removing bacteria. [13]

Baking soda is effective at removing bacteria and breaking down pesticide residues so they are more easily rinsed off, but this method requires a few extra steps. Soak the apple in a baking soda solution of 1 teaspoon of baking soda and 2 cups water for 10-15 minutes, then rinse well. To save time, soak a large batch of apples, rinse well, and then dry each thoroughly with a towel before storing in the refrigerator (as any remaining excess moisture can promote mold or spoilage).

Although a popular method, bleach will not make much difference with pesticides because its main action is to kill bacteria.

Keep in mind that the health benefits of eating fruits and vegetables outweigh potential pesticide risks, and should not deter one from including apples as part of a healthful diet.

Storage

To prolong freshness, store in the refrigerator in the crisper drawer. They will usually remain fresh for at least 1-2 months, if not longer. Apples are a climacteric fruit, meaning that they continue to ripen after harvesting due to emitting a gas called ethylene. Cold temperatures slow down the production of ethylene. Even so, apples will still emit some ethylene when refrigerated and can speed the ripening of other produce stored nearby. Store apples in their own drawer apart from other produce to prevent this from happening.

If stored at room temperature, the enzymes and ethylene gas in apples quicken ripening. They will last on your counter for about 1-2 weeks but the texture can change during this time.

Serve

There are at least a dozen types of apples found in U.S. supermarkets, but up to 100 varieties are available. Check out local farms and farmers markets for more unusual heirloom varieties. Some are best for cooking and baking, and others are enjoyed raw for snacking. They range from sweet to tart, and may produce a hearty crunch or a light crispy bite.

Tart, mildly sweet apples with firm crisp flesh that don't become mushy at high temperatures are best for baking: Jonagolds, Granny Smith, Honeycrisp, Melrose, Cortland, Braeburn.

Juicy and sweet flavors are often chosen for eating: Gala, Red and Golden Delicious, Fuji, McIntosh. If you prefer tart over sweet, baking apples can certainly be eaten as well!

Some fun ways to enjoy apples:

Cut one apple into thin slices and spread with nut or seed butter.

Enjoy a sweet/salty, crunchy/creamy combo by pairing apple slices with thin slices of cheddar cheese.

Apple sandwich: Remove the center and seeds of an apple with a corer and slice the apple into rounds about a ½-inch thick. Spread one apple slice with nut or seed butter and sprinkle with granola or trail mix. Then place another apple slice on top.

Oven-baked apple chips: Core apple and slice very thinly or with a mandoline. Place on a lightly greased baking sheet or parchment paper. Sprinkle with cinnamon. Bake at 225 degrees F for one hour (higher temperatures can burn the apples). Flip apple slices and bake for up to 1 hour more or until apple chips feel dry. Transfer to a cooling rack and let cool completely.

Waldorf salad: Chop 2 large apples into small chunks and add to large bowl with ½ cup walnuts, 1 sliced celery rib, and ¼ cup raisins. Sprinkle with lemon juice. Prepare the dressing by combining ½ cup nonfat plain yogurt, 1-2 tablespoons mayonnaise, teaspoon of lemon zest, and pinch of pepper. Fold dressing into apple mixture and stir well.

Apple, fennel, and endive salad: Thinly slice 2 large apples, 1 bulb of fennel, and 3 small endives. Squeeze over half of a lemon and add white balsamic vinegar, olive oil, salt and pepper to taste. Add chopped pecans for an additional crunch.

More recipes featuring apples:
Did you know?

Apple juice and apple cider are different!

Cider is produced when raw apples are mashed and pressed to extract the liquid. It is not filtered and sold either pasteurized or unpasteurized. This causes cider to appear cloudy, as it contains pulp and sediment. It is more acidic and contains more flavonoids than apple juice.

Apple juice has been filtered to remove solids and pasteurized so that it remains fresher longer. Sugar is sometimes added. During filtration, the tart and bitter flavors from the natural apple flavonoids may be removed, so apple juice typically has a uniform sweet flavor.

References

1. Wojdyło A, Oszmiański J, Laskowski P. Polyphenolic compounds and antioxidant activity of new and old apple varieties. Journal of Agricultural and Food Chemistry. 2008 Jul 9;56(15):6520-30.

2. Gerhauser C. Cancer chemopreventive potential of apples, apple juice, and apple components. Planta medica. 2008 Oct;74(13):1608-24.

3. Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health-is the gut microbiota a core consideration?. . 2015 May 26;7(6):3959-98.

4. Zhao CN, Meng X, Li Y, Li S, Liu Q, Tang GY, Li HB. Fruits for prevention and treatment of cardiovascular diseases. . 2017 Jun 13;9(6):598.

5. Lin J, Rexrode KM, Hu F, Albert CM, Chae CU, Rimm EB, Stampfer MJ, Manson JE. Dietary intakes of flavonols and flavones and coronary heart disease in US women. American journal of epidemiology. 2007 Mar 22;165(11):1305-13.

6. Larsson SC, Virtamo J, Wolk A. Total and specific fruit and vegetable consumption and risk of stroke: a prospective study. Atherosclerosis. 2013 Mar 1;227(1):147-52.

7. Song Y, Manson JE, Buring JE, Sesso HD, Liu S. Associations of dietary flavonoids with risk of type 2 diabetes, and markers of insulin resistance and systemic inflammation in women: a prospective study and cross-sectional analysis. Journal of the American College of Nutrition. 2005 Oct 1;24(5):376-84.

8. Bertoia ML, Mukamal KJ, Cahill LE, Hou T, Ludwig DS, Mozaffarian D, Willett WC, Hu FB, Rimm EB. Changes in intake of fruits and vegetables and weight change in United States men and women followed for up to 24 years: analysis from three prospective cohort studies. PLoS medicine. 2015 Sep 22;12(9):e1001878.

9. American Institute for Cancer Research. Diet, nutrition, physical activity and lung cancer. Revised 2018. http://www.aicr.org/continuous-update-project/reports/lung-cancer-2018.pdf. Accessed 9/17/18.

10. Bradbury KE, Appleby PN, Key TJ. Fruit, vegetable, and fiber intake in relation to cancer risk: findings from the European Prospective Investigation into Cancer and Nutrition (EPIC)-. The American journal of clinical nutrition. 2014 Jun 11;100(suppl_1):394S-8S.

11. Fabiani R, Minelli L, Rosignoli P. Apple intake and cancer risk: a systematic review and meta-analysis of observational studies. Public health nutrition. 2016 Oct;19(14):2603-17.

12. USDA Pesticide Data Program. Annual Summary, Calendar Year 2016. https://www.ams.usda.gov/sites/default/files/media/2016PDPAnnualSummary.pdf.pdf. Accessed 9/27/18.

13. Produce: Selecting and Serving it Safely. https://www.fda.gov/Food/ResourcesForYou/Consumers/ucm114299.htm. Accessed 9/27/18.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

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Does eating an apple every day really keep the doctor away? Apples are certainly popular-ranking among the top three fruits produced around the world. They are easy to store and transport, and as a result, are typically available year-round in the U.S.

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Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste.

It's rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat.

Research shows that it may have some powerful health benefits, including weight loss and a reduced risk of heart disease.

Here are 10 evidence-based health benefits of grapefruit.

Grapefruit is an incredibly healthy food to include in your diet. That's because it's high in nutrients, but low in calories. In fact, it's one of the lowest-calorie fruits.

It provides a decent amount of fiber, in addition to more than 15 beneficial vitamins and minerals.

Here are some of the major nutrients found in half of a medium-sized grapefruit ( 1):

Additionally, it is a rich source of some powerful antioxidant plant compounds, which are likely responsible for many of its health benefits.

Summary:
Grapefruit is low in calories and also provides a significant amount of fiber, vitamins, minerals and antioxidants.

Eating grapefruit regularly may be beneficial for your immune system.

It's prized for its high content of vitamin C, which has antioxidant properties known to protect your cells from harmful bacteria and viruses ().

Additionally, several studies have shown vitamin C to be beneficial for helping people recover more quickly from the common cold (, , , , ).

Many other vitamins and minerals found in grapefruit are known to benefit immunity, including vitamin A, which has been shown to help protect against inflammation and several infectious diseases (, ).

Grapefruit also provides small amounts of B vitamins, zinc, copper and iron, which all work together in the body to promote immune system function. They also help maintain the integrity of your skin, which acts as a protective barrier to infection ().

Summary:
Grapefruit may benefit your immune system, as it contains several vitamins and minerals known for their role in preventing infection.

Grapefruit contains a decent amount of fiber - 2 grams in half of a medium-sized fruit ( 1).

Research shows that a diet high in fiber-rich fruits is beneficial for inducing feelings of fullness. This is because fiber slows the rate at which your stomach empties, increasing digestion time (, 12, ).

Thus, consuming adequate amounts of fiber may automatically help you eat fewer calories throughout the day by keeping your appetite at bay ().

Summary:
Grapefruit contains fiber, which helps with appetite control by promoting fullness.

Grapefruit is a weight loss friendly food.

It has several properties linked to weight loss, especially its fiber content, which helps promote fullness and reduce calorie intake (, , , ).

Additionally, grapefruit contains few calories but lots of water, which is another characteristic known to help with weight loss ().

One study in 91 obese subjects found that those who consumed half of a fresh grapefruit before meals lost significantly more weight than those who didn't ().

In fact, those in the group that ate fresh grapefruit lost an average of 3.5 pounds (1.6 kg) over 12 weeks, while the participants in the group that didn't eat grapefruit lost less than 1 pound (0.3 kg), on average ().

Other studies have found similar weight-reducing effects. For instance, one study found that participants experienced a reduced waist size when they consumed grapefruit daily with their meals (, ).

This isn't to say that grapefruit will produce weight loss on its own, but adding it to an already healthy diet may prove to be beneficial.

Summary:
Eating grapefruit before meals may be helpful for weight loss. Its fiber and water can promote fullness and reduce calorie intake.

Eating grapefruit regularly may have the potential to prevent insulin resistance, which can lead to diabetes.

Insulin resistance occurs when your cells stop responding to insulin.

Insulin is a hormone that regulates many processes in your body. For example, it's involved in many aspects of your metabolism, but it's most commonly known for its role in blood sugar control ().

Insulin resistance ultimately leads to higher insulin and blood sugar levels, two primary risk factors for type 2 diabetes (, , ).

Eating grapefruit may help control insulin levels and thus have the ability to reduce your likelihood of becoming insulin resistant ().

In one study, subjects who ate half of a fresh grapefruit before meals experienced a significant reduction in both insulin levels and insulin resistance, compared to the group that didn't eat grapefruit ().

Furthermore, eating fruit as a whole is generally associated with better blood sugar control and a reduced risk of type 2 diabetes (, ).

Summary:
Grapefruit may help reduce insulin resistance, which can lower your risk of developing type 2 diabetes.

Regularly consuming grapefruit is thought to improve heart health by reducing risk factors for heart disease, such as high blood pressure and cholesterol.

In one study, people who ate grapefruit three times daily for six weeks experienced significant reductions in blood pressure over the course of the study. They also showed improvements in total cholesterol and "bad" LDL cholesterol levels ().

These effects are likely due to the important nutrients that grapefruit contains, which play a role in keeping your heart functioning properly.

First, grapefruit is fairly high in potassium, a mineral responsible for many aspects of heart health. Half a grapefruit provides about 5% of your daily potassium needs ( 1, , , ).

Adequate potassium intake is associated with a reduced risk of high blood pressure. Additionally, it has been shown to lower the risk of death from heart disease (, ).

Second, the fiber in grapefruit may also boost heart health, given that a high fiber intake is associated with lower blood pressure and cholesterol levels ().

Overall, researchers claim that including fiber and antioxidant-rich fruits like grapefruit as part of a healthy diet helps protect against conditions like heart disease and stroke (, , ).

Summary:
Grapefruit contains nutrients and antioxidants shown to help protect the heart by regulating blood pressure and cholesterol levels.

Grapefruit contains a few different antioxidants that provide various health benefits, including a reduced risk of several diseases ().

Antioxidants protect your cells from damage caused by free radicals, which are unstable molecules that may cause harmful reactions in your body ().

Here's an overview of the most important antioxidants in grapefruit:

Vitamin C: A powerful, water-soluble antioxidant that is present in high amounts in grapefruit. It may protect cells from damage that often leads to heart disease and cancer ().

Beta-carotene: It's converted into vitamin A in the body and thought to help reduce the risk of some chronic conditions, including heart disease, cancer and eye-related disorders like macular degeneration ().

Lycopene: Known for its potential ability to prevent the development of certain types of cancer, especially prostate cancer. May also help slow the growth of tumors and decrease the side effects of common cancer treatments (, ).

Flavanones: Their anti-inflammatory properties have been shown to reduce blood pressure and cholesterol levels, reducing the risk of heart disease (, ).

Summary:
Grapefruit contains several types of antioxidants that may help prevent the development of some chronic conditions, including heart disease and cancer.

Consuming grapefruit may reduce your risk of developing kidney stones, which result from a buildup of waste materials in the kidneys.

These waste materials are products of metabolism that are normally filtered through the kidneys and removed from the body in urine.

However, when they crystallize in the kidneys, they become stones. Larger kidney stones may cause a blockage in the urinary system, which can be incredibly painful.

The most common type of kidney stones is calcium oxalate stones. Citric acid, an organic acid found in grapefruit, may be effective at preventing them by binding with calcium in the kidneys and flushing it out of the body (, ).

Also, citric acid has the ability to increase the volume and pH of your urine, producing an environment that is less favorable to the formation of kidney stones ().

Summary:
The citric acid in grapefruit may help reduce the formation of calcium oxalate kidney stones.

Grapefruit contains a lot of water and is, therefore, very hydrating. In fact, water makes up most of the fruit's weight.

There are almost 4 ounces (118 ml) of water in half of a medium grapefruit, which accounts for about 88% of its total weight ( 1).

While drinking lots of water is the best way to stay hydrated, eating water-rich foods can also help.

Summary:
Grapefruit has a high water content, which helps you stay hydrated.

Grapefruit requires little-to-no preparation, so it's fairly easy to add to your diet.

Even if you live a busy, on-the-go lifestyle, you can still enjoy grapefruit on a regular basis without worrying about it taking up too much of your time.

Here are some ways you can enjoy grapefruit:

Snack on grapefruit slices alone.

Eat it as an alternative to unhealthy dessert foods.

Try this salad, which combines grapefruit with kale and avocado.

Blend it into this smoothie with other fruits and veggies.

Include it in a healthy breakfast parfait like in this recipe.

Summary:
Grapefruit is a healthy food that's easy to incorporate into your diet.

There are a few reasons why some people may need to avoid eating grapefruit.

Medication Interactions

For some people, consuming grapefruit and its juice may lead to medication interactions ().

This is because it contains substances that inhibit cytochrome P450, an enzyme your body uses to metabolize certain medications.

If you eat grapefruit while taking these medications, your body may not be able to break them down, which could cause an overdose and other adverse effects ().

The medications most likely to interact with grapefruit include ():

Immunosuppressants

Benzodiazepines

Most calcium channel blockers

Indinavir

Carbamazepine

Some statins

If you are taking any of these medications, talk with your doctor before adding grapefruit to your diet.

Tooth Enamel Erosion

In some instances, eating grapefruit may lead to tooth enamel erosion.

Citric acid, which is found in citrus fruits, is a common cause of enamel erosion, especially if you consume it in excess ().

If you have particularly sensitive teeth, you may need to avoid acidic fruits. However, there are some things you can do to preserve your tooth enamel while still enjoying grapefruit:

Never suck on grapefruit or other acidic fruits and avoid putting them directly against your teeth.

Rinse your mouth with water after eating the fruit and wait 30 minutes to brush your teeth.

Eat cheese with the fruit. This helps neutralize the acidity in your mouth and increase saliva production.

Summary:
If you take certain medications or have sensitive teeth, you may need to limit your grapefruit intake or avoid it altogether.

Grapefruit is one of the healthiest fruits on the planet. It's rich in important vitamins, minerals and antioxidants.

On the whole, grapefruit is delicious and incredibly easy to add to your diet.

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Grapefruit is a tropical citrus fruit known for its sweet and somewhat sour taste. It's rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat. Research shows that it may have some powerful health benefits, including weight loss and a reduced risk of heart disease.

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Spinach is believed to be of Persian origin. By the 12th century, it spread across Europe and became a desirable leafy green known for good health; a reputation that stands firm to this day. The name Florentine is often used to describe dishes containing spinach (and a creamy sauce). It is thought that this name dates back to the 16th century and the Italian wife of France's Henry II; Catherine de Medici. The unverified tale states that Catherine introduced spinach to the Court of France and to honour her Italian heritage, she then decided to call any dish containing spinach Florentine.

Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa. It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. There are three different types of spinach generally available: savoy, semi-savoy and smooth leaf.

...The popeye effect
There is much lore regarding spinach, most famously as the source of Popeye's strength. When faced with the sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of spinach. Once consumed, his biceps would bulge and his new found strength would see him overcome his enemies. Although there is definitely lots of goodness in those leaves, the legendary status Popeye bestowed on it is slightly inflated.

Nutritional highlights

Spinach is available all year round but is in season during the spring (March - June). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Others include kale, broccoli and green cabbage.

Tip...
...Don't be shy with your portions when cooking spinach. Its high water content means it reduces in size by about a quarter when cooked.

Research

The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). These phyto chemicals have anti-inflammatory and anti-cancerous properties and are especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts.

Spinach has good levels of iron, but not quite as much as originally believed as rumour has it researchers placed the decimal point in the wrong place! It is important to note that there are two forms of dietary iron: 'haem' iron and 'non haem' iron. Haem iron is found in animal products and is the most efficiently absorbed form of iron. Non haem iron is found in plant foods (such as spinach) and is a little harder for the body to absorb in comparison. However vegetarians, those who experience iron-deficiency anaemia and those who are pregnant are encouraged to include green leafy vegetables such as spinach as part of a balanced diet.

How to select and store

Fresh spinach should be medium to dark green, fresh-looking and free from evidence of decay. It should be stored loosely packed in a sealed plastic bag in the fridge where it will keep for about four days. Do not wash spinach before storing, as the moisture will cause it to spoil, although do ensure it is washed properly before consumption as the leaves and stems may collect soil and chemicals. Raw spinach has a milder taste that some describe as metallic once cooked. If cooking, opt for steaming, sautéeing or microwaving spinach rather than boiling to preserve the nutrients.
Frozen baby leaf spinach can be bought and stored. It comes in individual blocks, a handy and tasty alternative to frozen peas.
Spinach contains a high amount of oxalate. Individuals with a history of oxalate containing kidney stones should avoid over consumption. A low oxalate diet is usually defined as containing less than 50 milligrams of oxalate per day. Spinach has more than 50 milligrams so is best avoided.

The high levels of oxalic acid in spinach has long been thought to inhibit the absorption of important nutrients such as iron and calcium, although some studies suggest that the effects of oxalic acid are minimal. Lightly cooking or wilting spinach is thought to reduce the oxalic acid content.

Recipe suggestions

Due to its excellent taste and nutritional value, spinach is a popular leaf all over the world.

Spinach adores being paired with nutmeg...
Creamed spinach
Buttered spinach with feta

...is best friends with garlic:
Aubergines filled with spinach & mushrooms
Speedy soy spinach

...and really is most versatile with dairy, fish and meat
Spinach & feta-stuffed chicken
Parmesan spring chicken
Smoked mackerel risotto

Simply steam or add to salads and soups:
Zingy courgette & spinach salad
Creamy lentil & spinach soup with bacon
Warm cauliflower salad

Quick & easy super spinach suppers:
Salmon & spinach with tartare cream
Stir-fry prawns with peppers & spinach
Chickpea, tomato & spinach curry
Haddock & spinach cheese melt

And not forgetting lots of pasta dishes!
Bacon, spinach & gorgonzola pasta
Pasta with chilli tomatoes & spinach
Gnocchi with roasted squash & goat's cheese
Want more? Take inspiration from our latest spinach recipes This article was updated on 25th July 2017 by nutritional therapist Kerry Torrens. A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). Jo Lewin works as a Community Nutritionist and private consultant. She is a Registered Nutritionist (Public Health) registered with the UKVRN. Visit her website at www.nutrijo.co.uk or follow her on Twitter @nutri_jo. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

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Spinach is believed to be of Persian origin. By the 12th century, it spread across Europe and became a desirable leafy green known for good health; a reputation that stands firm to this day. The name Florentine is often used to describe dishes containing spinach (and a creamy sauce).

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Broccoli Cauliflower Rice Chicken Casserole

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Broccoli Cauliflower Rice Chicken Casserole

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Jump to Recipe This low carb and cheesy Broccoli Cauliflower Rice Chicken Casserole recipe is perfect for dinner and makes great leftovers. It's also gluten free!

By: Isabel

This post may contain affiliate links. Read my disclaimer.

This recipe was originally published in April 2016. It was retested, rephotographed, rewritten, and republished based on reader feedback in March 2018.

It may shock some people to hear this, but casseroles were never really a part of my childhood. Sure, there was the occasional attempt at making lasagna and maybe a hamburger helper type of dish, but that was rare. (Wait - are lasagna or hamburger helper even considered casseroles? No clue. See, that's exactly my point.)

Though my family liked all the ingredients in the typical casserole, we didn't like them all mixed together. We wanted the ingredients separate just so we could assemble them on our own plate. Think about it - rice, beans, cheese, a protein, salsa and corn tortillas. All those ingredients would make an amazing casserole. But instead we wanted to make our own thing like tacos, tostadas, sopes, you name it.

How to make Broccoli Cauliflower Rice Chicken Casserole {VIDEO}

Oh well. Those are pretty tasty, too. 😉

It wasn't until I moved in with John that I realized the power of the casserole.

1. Usually, very few pots and pans are required. Less dishes to wash equals a win in my book, because let's get real - washing the dishes after getting home from work is the last thing John and I feel like doing.

2. Most importantly, casseroles are often huge! Which means lots and lots of leftovers. If we didn't feel like cooking the next day, no worries - we've got some leftover casserole. SCORE.

Like many people, John doesn't always like eating vegetables. And because I love him and care about his health, I'm always trying to come up with new ways to incorporate more of them into our meals.

And that's where cauliflower rice comes in. If you've never made "cauli-rice," prepare to have your mind blown. Here's what you do. Ready?

How to make cauliflower rice

Grate a head of cauliflower using a large cheese grater, or lightly pulse cauliflower florets in a food processor.

That's it! It's a brand new way of enjoying cauliflower that kids even like! If you need more of a step-by-step tutorial, check out my recipe for Mexican Cauliflower Rice.

Aside from all the "hidden" veggies in this dish, my favorite part of this Broccoli Cauliflower Rice Chicken Casserole is all the cheese!

4 cups of shredded cheese to be exact. Some people may not think that's enough, so if that's you, go for it. Sprinkle some more in there.

More recipes you'll love

Broccoli Cauliflower Rice Chicken Casserole

This low carb and cheesy Broccoli Cauliflower Rice Chicken Casserole recipe is perfect for dinner and makes great leftovers. It's also gluten free!

Preheat oven to 400°F. Spray a large 3-quart baking dish with non-stick cooking spray or olive oil. Set aside.

Slice chicken breasts in half horizontally to make them thinner, lightly coat them in olive oil and place on a baking sheet. Liberally season with salt and pepper and bake for 20 minutes.

While the chicken is baking, heat the bags of frozen cauliflower rice and broccoli according to package instructions. Discard any excess water or moisture.

Remove chicken from oven and let cool for 5 minutes. Carefully chop baked chicken into bite-sized pieces.

In a large bowl, add cooked cauliflower rice, broccoli, chicken, eggs, mozzarella cheese, salt, garlic powder, onion powder and butter. Toss together until fully combined.

Transfer casserole mixture to the prepared baking dish and top with the remaining Italian blend cheese.

Bake for 50 minutes, until the cheese on top has fully melted and started to brown slightly. Let cool for 10 minutes before serving.

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Broccoli Cauliflower Rice Chicken Casserole

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Jump to Recipe This low carb and cheesy Broccoli Cauliflower Rice Chicken Casserole recipe is perfect for dinner and makes great leftovers. It's also gluten free! By: Isabel This post may contain affiliate links. Read my disclaimer. This recipe was originally published in April 2016.

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Turkey Taco Stuffed Peppers - Tender bell peppers are stuffed with seasoned ground turkey taco meat, black beans and cheese for a delicious and easy weeknight dinner the whole family will love.

I love replacing regular ground beef with ground turkey in my recipes to make them a little lighter and healthier, like my Turkey Taco Stuffed Shells, Turkey Taco Burrito Bowls and Turkey Taco Soup. Ground turkey is leaner and lighter than beef, saving you on calories. It's delicious and I actually prefer it to beef or sausage in spaghetti sauce and tacos. If you want to try a kicked up version, try these Chicken and Rice Stuffed Peppers!

How To Make Ground Turkey Taco Stuffed Peppers

Stuffed Peppers always seems like such a complicated dish to make, but I promise you it is so easy. You just need a few ingredients and in under an hour you will have delicious and healthy Turkey Taco Stuffed Peppers!

1. Start by cooking a pound of ground turkey with some onion and garlic. This will add flavor to the meat itself. If your turkey releasing a lot of liquid during cooking, you may want to drain it before adding anything else.

2. Next, add some of your favorite salsa, but I do recommend that it be a more blended salsa, and not chunky so that it can help to form the sauce a little better. Chunky salsas tend to be more thin and watery. Stir in some taco seasoning and water and let that pot simmer for about 10-15 minutes. The mixture will reduce and thicken a bit, so when time is up you can add some cheese to complete the sauce, then stir in some cooked white rice, black beans and corn.

3. While the filling is cooking, prepare the bell peppers. Slice the pepper in half lengthwise then remove and discard seeds and membranes. Rinse the peppers and arrange them in a 9 x 13-inch baking dish.

4. Stuff the peppers with the meat mixture. Depending on how full you pack the peppers, you may end up with 6-8 stuffed peppers. Top each pepper with a spoonful of salsa and a sprinkling of cheese. Pour some water or chicken broth around the peppers in the dish and cover with nonstick foil. Bake until peppers are soft and the filling is hot and bubbly.

This recipe does make a lot of the taco meat, and you will have enough to fill at least 6 peppers, maybe more, depending on how full you fill them. If you have any taco meat leftover, you can follow the directions below to freeze it.

How to Precook Peppers for Stuffed Peppers

Precooking the peppers is not a necessary step for this recipe, but it can save you some time by softening the peppers. To precook, slice the tops off of the peppers and clean them. Place them in a large pot, then fill with water, making sure the peppers are filled so they don't float. Bring to a rolling boil for 2-3 minutes, then transfer the peppers to an ice bath to stop the cooking process. Proceed with stuffing the peppers with the filling.

Top Tips for this Recipe

What Color Peppers are Best for Stuffed Peppers? This is really a personal preference. Green peppers tend to have a heavier flavor, while red, yellow and orange peppers are on the sweeter side. Any of them will be delicious, but I tend to lean towards the sweet reds and yellows.

Can You Freeze Stuffed Peppers? Absolutely! These stuffed peppers actually freeze quite beautifully for up to 6 months. Allow baked peppers to cool, then place in a ziploc freezer bag or airtight container. To eat, thaw overnight in the fridge, then bake at 350 degrees until heated through (10-15 minutes).

What to Serve with Stuffed Peppers?

These Turkey Taco Stuffed Peppers can be a meal in themselves, but we love to serve them with:

Keep this recipe on hand a quick and easy dinner that's fun to eat, too. It's ready in under an hour and can be prepped ahead of time, making it a perfect meal for your busy life.
More ground turkey recipes you'll love:
Turkey Taco Stuffed Peppers

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Turkey Taco Stuffed Peppers - Tender bell peppers are stuffed with seasoned ground turkey taco meat, black beans and cheese for a delicious and easy weeknight dinner the whole family will love. I love replacing regular ground beef with ground turkey in my recipes to make them a little lighter and healthier, like my Turkey Taco Stuffed Shells, Turkey Taco Burrito Bowls and Turkey Taco Soup.

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This post may contain affiliate links. Please read my disclosure policy.
This Cucumber Quinoa Salad is easy to make ahead of time, naturally gluten-free, and full of fresh, feel-good flavors that everyone will love!
Doesn't it feel so easy to cook this time of year?!?

Man, I don't know about you, but one glance at the rainbow of gorgeous summer produce available at the farmers market feels like - poof! - instant inspiration to want to run home and cook something fresh and healthy and yummy. I love it!!! Yet one more reason why I believe summer is the most wonderful time of the year. ;)

With all of the fresh greens in season (and showing up in abundance my CSA) lately, I've been making kale and arugula and spring greens salads galore, which always feel so good. But for something different last week, I decided to make a refreshing little cucumber salad. I seem to be obsessed with English cucumbers lately, so I grabbed one from the fridge and tossed it with some fresh basil, red onion, and feta I had on hand. And then added in some quinoa for extra protein, and tossed it all with a simple lemony vinaigrette.

The result?

This fresh, fun, and fabulously flavorful salad that I already can't wait to make again.

Cucumber Quinoa Salad Recipe | 1-Minute Video

Truly, it's super easy to make. Just chop up a big English cucumber, some red onion, and lots fresh basil. Toss those together with some crumbled feta (or Parmesan, or any cheese that sounds good) and chilled (<- you don't want it to be too hot and melt the cheese and wilt the basil) quinoa.

Then drizzle it all with a simple lemony vinaigrette.

Give it all a good toss.

And then this beautiful, healthy salad will be ready to share and enjoy.

It's the perfect salad to make ahead for nights when you want to grill out, or to take along for a picnic or potluck, or to bring to work for a fresh lunch, or - really - anytime you're craving a healthy and zesty little salad. Feel free to add in whatever vinaigrette you have on hand, or even add in some cooked chicken if you'd like some extra protein. I just recommend that you make this one...soon. :)

Enjoy!

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This post may contain affiliate links. Please read my disclosure policy. This Cucumber Quinoa Salad is easy to make ahead of time, naturally gluten-free, and full of fresh, feel-good flavors that everyone will love! Doesn't it feel so easy to cook this time of year?!?

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