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5 VEGETABLE TOPS THAT YOU SHOULD NEVER THROW


VEGETABLE TOPS 

Vegetables Tops rather than looking at a bunch of root vegetables with their tops attached and thinking that they’re awkward to bring home and that the tops will fill up the compost bin, change your thinking! Look at them as a “Buy one, get one free” item: buy the root vegetable and you also get a whole bunch of nutritious greens for the same price.

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Here are five vegetable tops that are completely edible and delicious in their own right. Don’t pass them up!

1. Carrot Tops

These beautiful bright-green tops not only help keep the carrots fresh, but they’re downright tasty. Carrot tops are herbal, earthy greens that have a slight taste of carrots and are great to turn into pesto or sautéed as a side dish.

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More on Carrot Tops

  • Yes, You Can Eat Carrot Tops. No, They’re Not Poisonous
  • Not Just Rabbit Food: 5 Tasty Ways to Eat Carrot Tops

2. Turnip Greens

Like the turnips themselves, these greens can have a bitterness best tempered by cooking with with strong, flavorful ingredients like bacon, onions, stock, or even a little bit of vinegar.

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3. Radish Tops

The delicate tops of radishes pack a surprising pungent kick of flavor that’s a bit reminiscent of strong, peppery arugula. And just like arugula, you can eat them raw in a salad or gently wilt them into pasta or other cooked dishes.

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4. Beet Greens

Beets are such a great deal when you buy them bunched: you get sweet beets and a whole big bunch of greens all in one! Beet greens have a texture and flavor very similar to Swiss chard, and that’s the best way to think of them. Use them in a stir-fry, braise the greens, or even very thinly slice them raw for a salad!

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5. Celery Root Tops

If you’re lucky enough to find celery root with the tops still attached, get them! Although it’s usually grown for its root, celery root tops are not to be tossed aside — the stalks and leaves are stronger in flavor then regular celery but still delicious. Use them anywhere you would celery, even in soups and stocks!

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Don’t Toss Those Radish Greens!



 

PLUMS :NUTRITION FACTS AND HEALTH BENEFITS


Plums are a popular fruit with a juicy, sweet taste.

It is a member of the family Rosaceae which includes other common fruits, such as peaches or almonds.

People often call dried plums “prunes” which you might be more familiar with.

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Protect your heart

Interestingly, plums are unique because of their varieties.

There are more than 2,000 different kinds of plums present on Earth. In America alone, more than 100 types can be found.

As a result of their diverse types, it is nearly impossible to find a common origin of plums.

Are claimed to have appeared in Europe 2,000 years ago.

This fruit came to the United States along with the cruise of European explorers in the 17th century.

With a long history of plums health benefits, it is nearly a must for researchers to dig deeper into plums nutrition facts to get explanations.

Nutrition Facts

Plums: Nutrition Facts

Keep your bowels regular

Like their varieties, plums nutrition contains some interesting facts.

They have the very low amounts of calories, saturated fat and carbs .

On the other hand,  are full of dietary fiber, minerals and vitamins, which are responsible for numerous plums health benefits.

Among them, it is necessary to mention considerable amounts of vitamins A, C, K, B1, B3, B6…

In terms of minerals, potassium, magnesium, calcium and phosphorus are the brighest stars.

Besides, one of the striking plums nutrition facts is the presence of antioxidant flavonoids, such as lutein or cryptoxanthin.

Health Benefits of Plums

Are particularly nutritious, it is undeniable that they are more than a mere fruit.

In many cases, they serve as a great cure for ailments.

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Lower blood sugar

Here are top 8 health benefits of plums which have undergone many scientific studies.

1. Osteoporosis

Not everyone is well aware of benefits of plums on the bone health in general and the prevention against osteoporosis in particular.

Contain some flavonoids, namely, rutin or caffeic acid, which limit the damage to bone tissues .

They are effective to help people lower the risk of osteoporosis as well .

Another mineral present in plums – potassium – contributes to this prevention by improving the bone density .

Polyphenols possess the same effect as potassium .

In addition, they might stop bone loss due to the lack of ovarian hormones.

Bottom Line: With a richness of minerals, flavonoids and polyphenols,  are such a great support for our bone health.

2. Cognitive Function

Flavonoids are responsible for benefits of plums on not only the bone, but also one of the most important parts – the brain.

They play an essential role in preventing cognitive problems associated with aging .

Many studies concentrated on the efficiency of using plums to slow down neurodegeneration. The results were promising .

Furthermore, they provide a lot of phytonutrients that limit inflammed neurological areas, which enhances your learning ability and memory.

The recommendation is to consume plums regularly so that you can stay away from neurodegenerative problems, like Alzheimer’s .

On the other hand, vitamins from plums have great impacts on your nervous system as well.

Vitamin B6 enables nerve signals to transmit faster and better .

It is also crucial to the proper function of your brain and regulates the production of hormones that affect your mood.

For example, tryptophan can stimulate the release of serotonin affecting your appetite and sleep .

Bottom Line: They have protective effects against neurodegenerative issues and strengthen your nervous system.

3. Digestive System

Plums: Digestive System

Boost bone health

In addition to fiber, there are many elements that contribute to benefits of plums on your digestion.

For long, fiber-rich foods have been well-known as beneficial for the digestive health .

Moreover, plums contain some components that are good for the digestion as well, namely, isatin and sorbitol.

They work as laxative agents that stimulate the bowel movements .

As a result, waste will pass through your colon more easily, preventing health problems from constipation to colon cancer.

Bottom Line: Some nutrients in plums are of great importance to your digestive health.

4. Diabetes

With anti-hyperglycemic quality, it is undeniable that one of the best health benefits of plums is to facilitate the treatment of diabetes.

According to some research, plums might result in a decrease in the level of blood glucose and triglyceride.

This quality perhaps comes from its considerable amount of lutein .

Furthermore, flavonoids present in plums reduce the risk of insulin resistance as well as have positive influence on the insulin sensitivity .

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Improve your memory

Bottom Line: The anti-hyperglycemic property of plums may be a great stimulant for diabetic patients to overcome their problem.

5. Eyesight

Benefits of plums on the eyes have been popular for years.

Thanks to the presence of lutein and xeazanthin, you can protect your eyes from a series of problems, especially when you get older .

Besides, plums are a great addition if you want to maintain the great conditions of your skin and mucous membranes.

Some studies indicated that dietary lutein has great impacts on limiting the bad effects of ultraviolet radiation on the skin .

6. Cholesterol

There are many possible reasons for benefits of plums on a healthy level of cholesterol.

First of all, insoluble fiber from prunes might support the production of propionic acid that has cholesterol-lowering qualities .

Some studies in animals claimed that propionic acid might hinder the effects of HMG-CoA reductase.

This is an enzyme raising blood cholesterol. Therefore, it is necessary to limit it if you want to maintain a healthy level of blood cholesterol.

7. Cancer

Though it is not possible to confirm benefits of plums on the cancer prevention yet, it is still a high possibility.

Many researchers have supported the idea that plums are associated with a lower risk of some types of cancer, such as breast and gastrointestinal (26).

To explain for this quality, some studies suggested that it is the richness of phytonutrients and antioxidants in plums .

Plums also provide anthocyanins that makes this fruit reddish blue to fight against free radicals in the body .

On the other hand, the amount of vitamin A from plums has protective impacts against cavity and oral cancer.

Bottom Line: Even though it is difficult to make the final conclusion, plums are a promising agent for preventing cancer.

8. Cardiovascular Health

One of top plums health benefits that you cannot miss in this list is its effects on the heart.

Antioxidants from plums are effective to eradicate free radicals which might trigger cholesterol oxidation.

Once cholesterol oxidation happens, your risk of experiencing stroke or high cholesterol will increase significantly .

In addition, potassium that is present much in plums has some great impacts on the regulation of blood pressure and the heart rate as well .

The supplement of this element will guarantee that there is no platelet clotting which is blamed for atherosclerosis and other heart diseases.

Vitamin B6, an oustanding component in plums nutrition, also prevents the homocysteine level from rising dramatically. It helps you avoid heart attacks effectively .

Bottom Line: Plums can be a beneficial supplement for your heart in many aspects.

Side Effects

In spite of generous health benefits of plums, you had better be cautious when using this fruit.

If you use it too much or improperly, you may undergo some irritations.

First, oxalates from plums may worsen the function of some body parts, like gall bladder or kidney.

As a result, if you have some problems with these parts, stop consuming plums to prevent complications.

Second, allergies may occur in some people due to the consumption of plums. It is due to the presence of sulfites in plums.

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Fresh and tasty

Thus, it is a better idea to ask for advice from experts or doctors before the use of plums, especially when you are experiencing other medications.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.



PAPAYA FORMOSA : HOW TO CHOOSE IT


PAPAYA FORMOSA : HOW TO CHOOSE , CUT AND ENJOY IT !

The Formosa (Or Tainung)  papaya formosa is the largest variety of papaya and has a pleasant, sweet aroma. The pear-shaped fruit has a very fine, leathery yellow-green skin. The flesh of the Formosa is firmer and more orange than other varieties. Just like other varieties, the seeds are not edible.

The papaya is known to be a very healthy fruit variety.

Keep it fresh!

How can you tell if a papaya is ripe? Join Chef Katie Simmons as she shares quick tips on choosing a sweet papaya. Then join her on the cutting board as she shows you how to peel, seed, and cut the fruit. Healthy tropical snacking in no time!

WANT TO LOSE WEIGHT? EAT A PAPAYA!

The papaya is a delicious yellow-green fruit with soft, juicy flesh and eatable seeds. Papaya is healthy and good for your diet: This tropical fruit is rich in fiber, vitamins and antioxidants. For example, it contains lycopene, which is a powerful antioxidant that may help protect cells from damage. It also works great for digestion.

You can use the papaya in a summer (fruit) salad, you can make salsa or chutney, use it into a smoothie but the papaya is also delicious on a grilled hamburger. If you eat a whole papaya, you already have your fruit serving for the day!

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Powerful antioxidant


Thai-Inspired Confetti Salad

“Give your veggies a Thai twist. Serve this salad alone or over rice noodles for a light lunch.”

Thai-Inspired Confetti Salad

 

Ingredients

Directions

Combine tomato, beans, cucumber, and papaya in a large bowl. Toss with garlic and chile pepper.

Stir together lemon juice, lime juice, fish sauce, and sugar in a small bowl. Pour over papaya mixture and toss. Sprinkle peanuts and cilantro on top and serve.

I made it!



 

TIPS FOR FRESH PRODUCE SAFETY


Tips for Fresh Produce Safety

Safe Handling of Raw Produce and Fresh-Squeezed Juices

Buying Tips

  • Purchase produce that is not bruised or damaged.
  • When selecting fresh-cut produce – such as a half a watermelon or bagged salad greens – choose items that are refrigerated or surrounded by ice.
  • Bag fresh fruits and vegetables separately from meat, poultry and seafood products.

Storage Tips

  • Store perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) in a clean refrigerator at a temperature of 40° F or below.   
  • Refrigerate all produce that is purchased pre-cut or peeled.

Preparation Tips

  • Begin with clean hands. Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.
  • Cut away any damaged or bruised areas on fresh fruits and vegetables. Produce that looks rotten should be discarded.
  • All produce should be thoroughly washed before eating. Wash fruits and vegetables under running water just before eating, cutting or cooking.
  • Many precut, bagged produce items like lettuce are pre-washed. If the package indicates that the contents have been pre-washed, you can use the produce without further washing.
  • Even if you plan to peel the produce before eating, it is still important to wash it first.
  • Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended.
  • Scrub firm produce, such as melons and cucumbers, with a clean produce brush.
  • Drying produce with a clean cloth towel or paper towel may further reduce bacteria that may be present.

Learn how to replace the toxic products and medications in your home with over 215 healthier, all-natural alternatives…learn more here .

Fresh baby greens salad and tomatoes close up

PROTECT YOUR FAMILY FROM TOXIC PRODUCTS AND MEDICATIONS



 

LEAFY GREENS


Leafy greens

Leafy greens are leafy vegetables that are an important part of a healthy diet. Usually have crisp green leaves and stalks, and should be eaten raw or lightly cooked to preserve the nutrients.

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Popular types of leafy greens include:

  • lettuce
  • arugula
  • bok choy
  • spinach

Because leafy  are often eaten raw, they can be a source of food poisoning.

By making sure they are properly handled, washed, prepared, and stored, you can enjoy the health benefits of leafy greens and help prevent food poisoning for yourself and your family.

Leafy greens and food poisoning

While leafy do not naturally contain bacteria that can make you sick, the leaves can become contaminated because they are grown close to the ground.Eating leafy  that have been contaminated with harmful bacteria can make you sick. Contaminated leafy greens have been linked to cases of food poisoning caused by Salmonella and  E. coli.Leafy can become contaminated in the field by:

  • soil
  • contaminated water
  • animals
  • improperly composted manure

They can also be contaminated by bacteria:

  • during and after harvest from handling, storing, and transporting
  • at the grocery store, in the refrigerator, or from counters and cutting boards (through cross-contamination with harmful bacteria from raw meat, poultry, or seafood)

Shopping

  • Look for leaves that are crisp. Avoid ones that are wilted or brown.
  • If buying ready-to-eat, bagged, pre-washed leafy greens, make sure they are refrigerated.

Chilling/storing

  • Store leafy  in the refrigerator for up to seven days. Discard when leaves become wilted or brown.
  • Bagged, ready-to-eat, pre-washed leafy greens should also be refrigerated and used before the expiration date.

Cleaning

Washing your hands and following proper cleaning techniques can help you avoid cross-contamination and prevent the spread of food poisoning.

  • Use warm water and soap to thoroughly wash all utensils, countertops, and cutting boards before and after handling leafy . 

Did you know?

Every year, more than 4 million Canadians get food poisoning. Many of these illnesses could be prevented by following proper food handling and preparation techniques.

Preparing

Wash your hands thoroughly with warm water and soap for at least 20 seconds, before and after handling leafy .

  1. Discard outer leaves.
  2. Wash your leafy greens under fresh, cool running water. There is no need to use anything other than water to wash leafy . Washing them gently with water is as effective as using produce cleansers.
  3. Keep rinsing until all of the dirt has been washed away.

Don’t soak leafy greens in a sink full of water. They can become contaminated by bacteria in the sink.

Ready-to-eat leafy greens

Ready-to-eat leafy sold in sealed packages and labelled as washed, pre-washed or triple washed, do not need to be washed again.



PROTECT YOUR FAMILY FROM TOXIC PRODUCTS AND MEDICATIONS

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How to replace the toxic products and medications in your home with over 215 healthier, all-natural alternative [ learn more now].



PREPARING VEGETABLES AND FRUITS


Prepare vegetables and fruit that taste great!

Vegetables and fruit are nature’s fast food – just wash and go! There are lots of vegetables and fruits to choose from and many delicious ways to prepare them.

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Use these tips wherever you are – at home, at school, at work or when eating out!

Choose at least one dark green and one orange vegetable each day to help you get enough of the vitamin folate and vitamin A:

  • Try dark green vegetables such as: arugula, broccoli, chard, dandelion greens, gai lan, kale/collards, mustard greens, and salad greens including romaine lettuce, spinach or mesclun mix; and
  • Try orange vegetables such as carrots, sweet potatoes, squash, pumpkin or yams. Apricots, cantaloupes, mangoes, nectarines, papaya and peaches also contain vitamin A and can be chosen instead of one orange vegetable.

Have vegetables fresh, frozen or canned – all are nutritious options.

  • Choose fresh or frozen vegetables without breading or rich sauces.
  • Look for canned vegetables lower in sodium or drain and rinse canned vegetables which can lower the salt content.
  • Choose unsweetened frozen fruit or fruit packed in juice. Fruit in heavy syrup has more sugar and calories.

Short on time? Consider buying packages of pre-bagged vegetables such as baby carrots, leafy greens or green beans, which can be quickly tossed in a salad, stir-fry or casserole.

Choose vegetables and fruit more often than juice.

  • Eating vegetables and fruit provides more fibre than juice.
  • When having juice, pick 100% fruit juice over fruit flavoured drinks, punches or cocktails. Fruit flavoured drinks do not count as Food Guide Servings of vegetables and fruit.
  • Choose lower sodium vegetable juices – many vegetable juices contain a lot of added sodium (salt).

Choose vegetables and fruit prepared with little or no added fat, sugar or salt.

  • Skip the French fries, poutine, and other deep-fried vegetables like tempura, zucchini sticks and onion rings. Have a baked potato, sweet potato, or salad instead.
  • Some products with “vegetable” and “fruit” in their names or on their packaging are composed mainly of fat or sugar or are very high in salt. Fruit candies, vegetable chips, fruit jams or spreads, ketchup and vegetable or fruit drinks or punches do not belong in the Vegetables and Fruit food group.

Treat Your Taste Buds

  • Try a new vegetable or fruit. Some tasty choices include bamboo shoots, bitter melon, lychee, guava, papaya or passion fruit.
  • Go for colourful fruit such as cantaloupe, watermelon, mangoes, peaches, nectarines, oranges, berries, cherries and grapes.
  • Visit a farmers’ market. Try a variety of local vegetables and fruit such as broccoli, rapini, cabbage, leafy greens, squash, pumpkins, apples, berries, peaches and pears.

Read Food Labels

All the information on the Nutrition Facts table is based on a specific amount of food. This amount may be different than one Food Guide Serving.

You can use the Nutrition Facts table to:

  • Compare products more easily;
  • Determine the nutritional value of foods; and
  • Help you choose a product with more or less of a particular nutrient.

Use the food label on packaged products to help you choose vegetables and fruit prepared with little or no added fat, sugar or salt.

Example 1:
When comparing two similar products you can use the % Daily Value to see if a food has a little or a lot of a nutrient.

Vegetable Juice

Nutrition Facts
Per 1 cup (250g)
Amount % Daily Value
Calories 50
Fat 0 g 0 %
Saturated 0 g
+ Trans 0 g
0 %
Cholesterol 0 mg
Sodium 680 mg 28 %
Carbohydrate 10 g 3 %
Fibre 2 g 8 %
Sugars 6 g
Protein 2 g
Vitamin A 2 %   Vitamin C 100 %
Calcium 2 %   Iron 4 %

Low Sodium

Nutrition Facts
Per 1 cup (250g)
Amount % Daily Value
Calories 50
Fat 0 g 0 %
Saturated 0 g
+ Trans 0 g
0 %
Cholesterol 0 mg
Sodium 120 mg 5 %
Carbohydrate 10 g 4 %
Fibre 3 g 12 %
Sugars 8 g
Protein 2 g
Vitamin A 15 %   Vitamin C 100 %
Calcium 2 %   Iron 4 %
In this example, the specific amount of food, listed in the Nutrition Facts table, is the same for both products. Here, the product with the lower % Daily Value for sodium contains less sodium (salt).
Tip: The serving amount on a Nutrition Facts table may be different than a Food Guide Serving amount. The serving size on this label is 250 mL (1 cup) which provides two Food Guide Servings of vegetables and fruit.

Example 2:
You can also use the ingredient list to make informed food choices. For example, to choose frozen or canned vegetables and fruit that have no added sugar you can look at the ingredient list for sugar. Examples of sugars include: corn syrup, dextrose, fructose, glucose, malt syrup, invert sugar and concentrated fruit juice.

Prepare vegetables and fruit that taste great!

  • Experiment with recipes that call for different leafy greens such as beet greens, chard, chicory, collards and kale.
  • Make a salad with spinach or arugula instead of iceberg lettuce.
  • Steam or microwave vegetables in a small amount of water for a few minutes to retain more nutrients than boiling.
  • Have orange vegetables such as squash (acorn, hubbard or butternut), pumpkin, sweet potatoes or yams baked, boiled or pureed in soups.
  • Serve a platter of raw vegetables like green, yellow, orange or red peppers, and cherry or grape tomatoes. Try them with dips made with low fat yogurt or low fat sour cream.
  • Enjoy peaches, mangoes or berries in smoothies, with yogurt or in fruit compotes or cold soups. Have bananas, berries, kiwis or raisins on cereal or in yogurt.
  • Add apples, pears, peaches, strawberries or oranges to salads.

Enjoy vegetables and fruit prepared with little or no added fat, sugar or salt.

  • Avoid adding butter or margarine and rich sauces to vegetables.
  • Skip the french fries, poutine, and other deep-fried vegetables like tempura, zucchini sticks and onion rings. Have a baked potato, sweet potato or salad instead.
  • Use fresh or dried herbs, spices, flavoured vinegar or lemon juice instead of salt to enhance the flavour of vegetables.

Keep vegetables and fruit fresh and safe to eat.

  • Use vegetables and fruit that are not damaged or wilted.
  • Store vegetables and fruit properly to avoid spoilage.
    • Leafy greens, broccoli and cauliflower should be kept refrigerated and used within a week.
    • Frozen vegetables and fruit can be kept for up to one year.
    • Date canned goods at purchase and consume them within one to two years or before their “use by” date if applicable.
  • Wash all produce thoroughly before eating, peeling, or if intended to be eaten raw.
  • Cut raw vegetables and fruit on clean cutting boards that have not been used to cut or prepare raw meat, raw poultry or raw fish [ learn more  ].


PROTECT YOUR FAMILY FROM TOXIC PRODUCTS AND MEDICATIONS

Image result for vegetables

How to replace the toxic products and medications in your home with over 215 healthier, all-natural alternative [ learn more now ] .