Posted by: godshealingplants | July 28, 2015

CHAYOTE FOR YOUR HEALTH

Chayote GHP

HISTORY

Chayote squash is native to the cultural and regional areas of Mesoamerica, specifically central Mexico. It is one of the earliest cultivated plants within the New World.  

The Chayote squash’s global presence now places it on nearly every continent throughout the world besides Antarctica. Central America continues to be the leader in Chayote production with fruit coming out of Mexico, Costa Rica and Guatemala.  

ABOUT

Like the tomato, chayote squash is actually a fruit that is used as a vegetable. It is small and pale green, resembling a large pear. In fact, it is also called vegetable pear. Chayote is related to the cucumber and zucchini and has a mild, somewhat sweet flavor. It is in season from May to September, however, you can find chayote in some supermarkets year-round.

 chayote vine

Chayote prefers a warm climates, moist soil and long summer days (at least 6 hours of full sunlight are needed for the plant’s to flower). Its roots can run deep and wide and its vines can grow up to 50 feet in length.  

The whole plant including the fruit, stem and leaves contains multiple nutrients and has anti-inflammatory properties that can aid in the treatment of high-blood pressure, kidney stones and indigestion. Chayote can also help support weight loss efforts, as it is low in calories and contains fiber. 

NUTRITIONAL VALUE

Several important vitamins and other nutrients can be found in chayote squash. It is an excellent source of vitamin C, folate, thiamin, riboflavin and pyridoxine and potassium.

 chayote fresh

Chayote also contains antioxidant flavonoids that help to destroy harmful free radicals. And it has fiber which helps control blood sugar levels and is particularly helpful for diabetics and to lowers cholesterol, which promotes a healthier cardiovascular system. 

HEALTH BENEFITS

ANEMIA – Anemia is caused by Vitamin B2 and iron deficiency. Chayote is packed with Vitamin B2 and iron which are required by body for the production of red blood cell and thereby increase hemoglobin levels.  chayote 11

GOOD FOR THE HEART – Chayote is rich in folate, magnesium and potassium which are necessary for heart health. Folate decrease the homocysteine levels in the blood and thereby reduces the risk of coronary heart disease and stroke.  chayote 10

HEALTHIER SKIN – You can get healthy skin easily just by incorporating chayote in your diet. Chayote contains Vitamin E, Folic acid/folate, Vitamin C and zinc which help you to get healthy skin. Zinc controls the skin’s oil production and keeps the skin acne free, Vitamin C delays the aging process, Vitamin E protects and repairs the skin while Folic acid increases firmness of the skin. chayote 9

HELPS PREVENT CANCER – There are various vitamins and minerals in this fruit helps to prevent cancer.  chayote 8

HELPS PREVENT CRAMPS – Chayote also contains magnesium, an electrolyte and a mineral which helps prevent muscle cramps.

 chayote 7

KIDNEY STONES – A tea made of the leaves is reported to dissolve kidney stones as well as a treatment for arteriosclerosis and hypertension.  chayote 6

PREVENTS CONSTIPATION – People suffering from constipation should include chayote in their diet in order to promote bowel regularity. The fruit contains dietary fiber that prevents constipation and irritable bowel syndrome. Fiber softens the stools by drawing water into them & making them smooth. Thus, it prevents constipation. chayote 3

WEIGHT LOSS – Chayote is rich in dietary fiber and very low in calories which make it a perfect food for weight loss. It also has no saturated fats or cholesterol. Dietary fiber produces a feeling of fullness so you feel fuller for longer period. This helps you to prevent overeating.  chayote 4

OTHER BENEFITS: 

  • Decreases irritability, insomnia and gingivitis
  • Enhances the health of teeth, gums, lung and spine
  • Improves wound healing and immune system
  • Prevent bone loss as it has Vitamin K
  • Prevents Alzheimer’s disease, cells damage as well as frequent colds & infections
  • Protects you from depression and fatigue
  • The copper and manganese in chayote help to keep the thyroid healthy.
  • Vitamin B6 in the fruit helps to improve memory performance

 Chayote 2

SELECTION AND STORAGE

Chayote has become popular in the U.S. and is found in many large markets. They are being cultivated in Florida, California, and Louisiana. They are very common in Latino grocery stores.

 chayote at the market

Select firm, smooth, unwrinkled chayote.  Old chayote become wrinkled and become dry and tough.  Chayote will keep refrigerated for many days but it is best to use as quickly as possible.

PREPARATION

To prepare, wash chayote thoroughly in cold running water just before cooking. Sometimes its fruits may require light scrub at places where prickles or dirt attached firmly.

 peeling chayote

Peeling of skin is not required in young, tender pears. However, larger and over-mature fruits need light peeling using a vegetable peeler. Raw chayote exudes a sticky liquid (sap) when peeled that can cause skin irritation. You may want to peel them under cold running water or to use protective gloves.

HOW TO ENJOY

Chayote squash can be eaten both raw and cooked and at various stages of maturity.

chayote salad
When young they are ideal sliced in salads along with fresh herbs.

chayote quiche
You can make a delicious quiche with chayote

chayote burrito
You can incorporate it into a burrito

Chayote taco
Or into a taco

chayote stuffed
You can also stuff chayote with you favorite mix.

cooking chayote
Chayote squash can be prepared similar to that of other summer squashes and can be grilled, stir-fried, boiled, steamed or halved and baked.

chayote soup

Chayote squash soups are delicious

chayote torte
In Brazil they make a delicious chayote pie with onions, cheese, eggs and several other spices of your choice. 

SOURCES

Various

Posted by: godshealingplants | July 12, 2015

ARUGULA, GRAPEFRUIT AND AVOCADO SALAD

Argula salad GHP2

WHY IS GRAPEFRUIT AND ARUGULA SALAD WITH AVOCADO GOOD FOR YOU?

Aside from its refreshing flavor, the wide range of nutrients that the ingredients of this salad offer makes this a truly wholesome addition to your diet.

ARUGULA

Arugula contains glucosinates that offer antioxidant benefits and enzymes that can help with detoxification. Arugula is also an excellent source of fiber, vitamins A, B6, C, and K, calcium, folate, iron, magnesium, phosphorus, manganese, and potassium. You can also get high levels of zinc, copper, protein, thiamin, and pantothenic acid from this vegetable. 

Argula leaves

Arugula is said to help raise good cholesterol levels and lower bad cholesterol levels. It also has a high flavonoid content that can prevent cholesterol from sticking to arteries, increase blood flow, improve blood vessel function, and lower inflammation. 

GRAPEFRUIT

Grapefruit is a good source of vitamins C and A. It also offers dietary fiber that decreases that transit time in the colon, as well as potassium, which is crucial for the re-building of cells and body fluids and helps control heart rate and blood pressure. You can also get folate, vitamin B6, thiamin, magnesium, calcium, and phytonutrients from this citrus fruit. 

However, grapefruit may interfere with certain medications. It contains furanocoumarins, which block an enzyme that normally breaks down drugs in your body that, if left unchecked, can reach toxic levels in your body. So if you are taking any prescription drugs, check with your doctor first before consuming grapefruit. 

AVOCADO

Avocados are rich in monounsaturated fatty acids. Not only is monounsaturated fat  burned by your body for energy instead of storing it, but it also enables your body to absorb fat-soluble nutrients (such as alpha- and beta-carotene and lutein) more efficiently in other foods eaten in conjunction.

 avocado-pic

Avocado is also a low-fructose fruit, and is actually helpful for regulating your blood sugar levels – a definite boon for people suffering from diabetes or pre-diabetes. This super food also contains close to 20 essential health-boosting nutrients, including:

  • Fiber
  • B-vitamins
  • Vitamin E
  • Folic acid
  • Potassium (it actually has more potassium than a banana, which is essential for balancing your potassium-sodium ratio)

OLIVE OIL

Olive oil is also rich in monounsaturated fatty acids that can help lower your risk of heart disease. It also benefits your insulin levels and blood sugar control, which may help lower your risk of type 2 diabetes.

olive oil

High-quality olive oil also contains important vitamins, nutrients, and antioxidants and is very gentle on your digestive system. It can even help prevent gallstones and soothe ulcers. 

GINGER

The therapeutic benefits of ginger have been known for at least 2,000 years. It actually has broad-spectrum antioxidant, antiviral, antibacterial, and anti-parasitic properties. This versatile rhizome has also shown promise in fighting cancer, and research found that it has anti-tumor activity that may help defeat colon, lung, breast, ovarian, pancreatic, and skin cancers.

 

Ginger has also been found to have beneficial effects on insulin release and action, as well as improved lipid and carbohydrate metabolism, which makes it potentially helpful for people suffering from diabetes. 

INGREDIENTS

5 ounces baby arugula

2 grapefruits, peeled and sectioned

1 avocado, sliced

FOR THE DRESSING:

2 tablespoons apple cider vinegar

1 tablespoon grapefruit juice

1 tablespoon grated fresh ginger

1 teaspoon grated grapefruit zest

½ teaspoon sea salt

¼ cup extra virgin olive oil

Freshly ground black pepper

Avocado, Agurla, Grapefruit Salas

HOW TO PREPARE 

  • Grate 1 teaspoon of zest from the grapefruit, reserving for the salad dressing.
  • Peel the grapefruit by cutting off each end then working your knife around the perimeter. This method removes the membrane from all outside edges. Hold the peeled grapefruit in one hand over a bowl. Use a paring knife and in a sawing motion, cut each segment from the membrane on both sides. Let the juice drip into the bowl and place segments in another bowl.
  • When all segments have been removed from both grapefruit halves, squeeze the remaining juice from the membranes and reserve 1 tablespoon of the juice for the dressing.
  • To prepare the dressing, combine all ingredients except the oil in a bowl. Whisk to combine then slowly drizzle in the oil, whisking constantly until fully emulsified. Set aside.
  • To prepare the salad, place the arugula in a large salad bowl. Toss with about half the dressing. Divide the greens among salad plates; top with grapefruit segments and sliced avocado. Drizzle with the remaining dressing. 

This recipe makes 2-4 servings. 

Argula, grapefruit, avocado salad

HOW TO CHOOSE YOUR INGREDITENTS

We recommend choosing the freshest greens and vegetables for you to truly appreciate the refreshing flavors of this recipe.

 grapefruit and haves

When choosing grapefruit, look for those that are firm but give a bit when pressed – they should not be too spongy. It’s best to keep them at room temperature, if you’re sure to consume them within a week. If you plan to store them longer, keep them in the fridge.

Before peeling the grapefruit, wash the skin thoroughly, as any germs on the peel may transfer onto the fleshy part of the fruit.

 Argula in a bowl

Make sure you choose fresh organic arugula with unblemished green leaves that do not have any signs of wilting or yellowing. Store it in a produce bag in the fridge to keep it from wilting. It will last for a week.  Tip: if you cannot find baby arugula in your local farmers’ market, you can substitute with spinach, which will taste just as great.

 avocado 1

Avocados should be slightly soft to the touch. Remember that the dark green fruit closest to the inside of the peel has the greatest concentration of beneficial carotenoids.

 

NOTE: You can also add nuts to your salad.

 

SOURCE 

http://mercola.com (From Healthy Recipes for Your Nutritional Type)

Posted by: godshealingplants | July 3, 2015

GUACAMOLE STUFFED EGGS

Guacamole stuffed eggs GHP

This recipe is loaded with a good dose of healthy fats and perfect for any dietary restriction – vegetarian, gluten-free, weight watchers, low-carb, paleo diet, and more!

 Eggs-protect-against-diabetes

Hard-boiled eggs provide good fats called monounsaturated and polyunsaturated fats. Replacing saturated and trans-fats as much as possible with monounsaturated and polyunsaturated fats stabilize your blood cholesterol levels and lower your overall risk of heart disease. These heart-healthy fats also regulate insulin in the blood, which keeps the blood sugar within a healthy range – especially beneficial if you have type 2 diabetes. More than two-thirds of the fat content of hard-boiled eggs comes from good monounsaturated and polyunsaturated fats.

 avo

Avocados also provide monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation. They are a source of a multitude of necessary vitamins including vitamins A, B6, niacin, C, K, and folate, and they have a full range of minerals and other trace elements including magnesium, iron, copper, and calcium – all of which boost brainpower and support the immune system.

 guacamole-eggs 2

INGREDIENTS 

  • 6 large eggs, hard boiled
  • 1 medium avocado
  • 2-3 tsp fresh lime juice
  • 1 tsp red onion, minced
  • 1 tbsp minced jalapeno
  • 1 tbsp fresh cilantro, chopped
  • Himalayan salt and fresh ground pepper, to taste
  • 1 tbsp diced tomato
  • Pinch of chili powder (for garnish)  

DIRECTIONS 

Peel the cooled hard boiled eggs. 

Cut the eggs in half horizontally, and set the yolks aside.

 avocados-and-eggs

In a bowl, mash the avocado and 2 whole egg yolks. Mix in lime juice, red onion, jalapeño, cilantro, salt and pepper and adjust to taste. Gently fold in the diced tomato.

 guacamole-with-eggs

Scoop heaping spoonfuls of the guacamole into the 12 halved eggs. Sprinkle with a little chili powder for color and arrange on a platter. 

NOTE: You will need only 2 whole egg yolks for this recipe, and can use the remaining ones in another recipe of choice. 

This recipe will make 12 one piece servings

 ENJOY!

SOURCE

This recipe and some pictures are courtesy of http://www.skinnytaste.com

 

Posted by: godshealingplants | June 26, 2015

COCONUT STRAWBERRY CREAMY SMOOTHIE

Coconut Strawberry Smoothie GHP

This smoothie recipe combines the healing benefits of coconut with the slightly sweet, antioxidant rich strawberry.  

The end result is a terrific tropical cocktail packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols.

 Strawberry5a

Strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving — about eight strawberries — provides more vitamin C than an orange.

 coconut chunks

Coconuts are highly nutritious and rich in fiber, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Unlike cow’s milk, coconut milk is lactose free so it can be used as a milk substitute by those with lactose intolerance. 

INGREDIENTS 

  • 1 cup of strawberries
  • 1 cup of coconut milk
  • 1 cup of coconut water (from a young coconut)
  • 1 cup of coconut meat (from a young coconut)
  • 1 tbsp of coconut oil
  • ½ small avocado
  • Stevia (for additional sweetness, if required)

 Vitamix - Strawberries and Coconut

DIRECTIONS 

  • Add all ingredients into a powerful blender like a Vitamix and blend until smooth
  • Add additional Stevia if you wish to make it sweeter
  • You can also add more coconut meat or avocado for a creamier blend, adjusting the recipe to your taste preference  

This is a great and healthy start to your morning 

This recipe makes 3 to 4 servings

ENJOY!

Posted by: godshealingplants | June 19, 2015

APRICOTS FOR YOUR HEALTH

APRICOTS GHP

HISTORY

The origin of the apricot fruit is disputed. Some say it first originated in China and later arrived in Asia and Europe and then spread to other parts of the world. Other experts attribute Armenia as the place where apricots were first cultivated. Its botanical name derives its name from Armenia namely Prunus armeniaca. 

Apricots were already well-known in Greece in 60 BC and were transported to Europe by Greeks who called them “golden eggs of the sun.”

 apricot 5

Today, apricots’ primary commercial operations are in the Mediterranean and Middle East, with off-season offerings from South America and New Zealand. In America, the first apricot tree was first shipped to Virginia in 1720. 

ABOUT

Apricots are the yellowish-orange fruits that belong to the family of Rosacea or prunus. Apricots are small in size and a fully matured fruit can be between 1.5 cm to 2.5 cm. They are covered in a velvet-like skin which is smooth and soft to touch. Apricots are available and consumed either fresh or in dried form. Both are equally nutritious in their content.

 apricot-fruit

In their unripe form, Apricots are green in color and they turn to a golden yellow or orange shade once they start ripening. They are usually available in the summer season. However you can enjoy the canned and dried variety all through the year. Apricots are grown in many countries of the world. They are most popular in countries of North America, South America and New Zealand. 

NUTRITIONAL PROFILE

The impressive health benefits of apricots are due to the content of vitamins, including vitamins A, C, K, E, and niacin in significant amounts, as well as a number of other essential vitamins in trace amounts, as well as their mineral content, which includes potassium, copper manganese, magnesium, and phosphorous. Apricots are also a very good source of dietary fiber, like most fruits. apricots 11

Apricots are rich in many plant antioxidants. Such as:

  • Quercetin
  • Proanthocyanidins
  • Catechins
  • Epicatechins
  • Hydroxycinnamics
  • Gallic acid
  • Caffeic acid
  • Coumaric acid
  • Ferulic acid  

HEALTH BENEFITS

The health benefits of apricot include its ability to treat indigestion, constipation, earaches, fevers, skin diseases, cancer and anemia. Apricot oil is useful for treating strained muscles and wounds. It is also believed that apricot is good for skin care, especially for women. This is why you find it added in various cosmetics. Furthermore, apricots have the ability to improve heart health, reduce cholesterol levels, prevent the deterioration of vision, helps you to lose weight, treat respiratory conditions, boost bone strength, and maintain electrolyte balance in the body.
 apricot bowl ws

Here are some of them in more detail: 

Anemia: Apricots provide iron and copper which help in the formation of hemoglobin when you consume them. This property helps in treating anemia. Anemia is basically iron deficiency, and it can lead to weakness, fatigue, light headedness, digestive issues, and general metabolic function. Without red blood cells, the body can’t re-oxygenate itself properly, and organ systems begin to malfunction. Iron is a key part of red blood cell formation, as is copper. Both of these minerals are present in apricots, making it a great tool to boost metabolism and keep the body functioning properly. 

apricot 4Asthma: It is also believed that apricot oil is anti-asthmatic in nature and helps in treating the disease and its related symptoms. It has certain expectorant and stimulant qualities due to its essential oils. One of these can help to relieve pressure and stress on the lungs and respiratory system, thereby preventing asthma attacks before they begin. 

Bone Health: Apricots have significant amounts of all the minerals necessary for healthy bone growth. Calcium, phosphorous, manganese, iron, and copper all play a certain role in the creation of bone matter. Therefore, eating apricots can ensure the healthy growth and development of your bones, as well as preventing various age-related conditions, including osteoporosis. 

Cancer: The seeds of apricot are believed to aid in the treatment of cancer. Between the carotenoids and the other antioxidant compounds that apricots have, it is no surpriseapricot seeds that they are a threat to free radicals. Free radicals are the dangerous byproducts of cellular metabolism that can cause healthy cells to mutate their DNA into cancerous cells. Antioxidants neutralize these harmful compounds and ensure that the body doesn’t contract conditions like cancer, heart disease, Alzheimer’s disease, and aging skin. Apricots have been directly linked to reducing the risk of cancer. 

Constipation: Apricots are rich in fiber and are therefore good for smooth bowel movements. It is often recommended to patients who regularly suffer from constipation due to its laxative properties. Fiber is a way to bulk up the stool. In this way, it becomes easier to transport through the bowels to its eventual excretion from the body. Fiber stimulates the gastric and digestive juices that help absorb the nutrients and break down the food for easier processing.  

Diabetes: Most sweet fruits are not recommended for people apricot 2suffering with diabetes but there are several fruits that can be safely eaten in this condition. Apricot is one such fruit that is mildly sweet and one serving of it, which is roughly about four apricots, can provide a nutritious fruit option for people with diabetes. 

Eyesight: Apricots are rich in the carotenoids and xanthophylls, nutrients that researchers believe may help protect eyesight from aging-related damage.

Heart Health: Apricots are a wonderful way to protect your heart from a wide variety of diseases, including apricot 10atherosclerosis, heart attacks, and strokes. The high amount of vitamin-C, as well as potassium and dietary fiber, all contribute to good cardiovascular health. Vitamin-C protects the heart from free radicals; potassium lowers blood pressure by relaxing the tension of blood vessels and arteries, while dietary fiber scrapes the excess cholesterol from the lining of the vessels and arteries, thereby clearing them and reducing the strain on the heart. All together, these properties of apricots make it ideal for boosting heart health.

Pregnancy: Consumed in moderation both dried and fresh apricots are good for pregnant and lactating women.

Skin: Apricot fruit is packed with antioxidants that protect apricot 3the skin against free radical damage. Free radicals are compounds that can cause premature aging. Apricot is a good source of vitamin A and vitamin C that are essential for good skin health. Regular consumption of apricots helps in maintaining smooth appearance of skin. However it is also useful in severe skin conditions such as scabies and eczema.  Apricot oil when applied on skin helps in keeping the skin supple and soft. The skin absorbs apricot oil fairly quickly and hence its application does not leave the skin looking oily. Face packs and scrubs made of apricots are good to apply to face as their effect is very gentle on the skin.  

HOW TO SELECT AND STORE

Apricot season in the U.S. runs from May through August. In the winter, apricots are imported from South America. Look for fruits with a rich orange color while avoiding those that are pale and yellow.

apricats 9

Fruits should be slightly soft. If they are too firm they have not been tree-ripened, and tree-ripened fruits always taste best. For the most antioxidants, choose fully ripened fruit.  

HOW TO ENJOY

Apricots can be consumed fresh or dried. It is also used in the preparation of various juices, jams, squash and jellies.

Here are a few quick serving ideas:


Apricot smoothies

Make a delicious apricot smoothie

apricot ice cream

Apricot ice cream is delicious for a cool summer treat

Apricot-tart

Apricots make a fantastic tart

apricot jam

Apricots make a delicious jam

 apricot 7

A WORD OF CAUTION

Commercially dried apricots may be treated with sulfur dioxide gas during processing. They may also be treated with sulfites to extend their shelf life.

 dried apricots

Sulfur-containing compounds are often added to dried foods like apricots as preservatives to help prevent oxidation and bleaching of colors. The sulfites used to help preserve dried apricots cause adverse reactions in an some people, who turn out to be sulfite sensitive.  

Sulfite reactions can be particularly acute in people who suffer from asthma.

 

When buying look for unsulfured dried apricots. They are brown in color, but are a much healthier choice for sulfite-sensitive individuals.  

dried unsulphurized apricots

REFERENCES

  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
  • Erdogan-Orhan I, Kartal M. Insights into research on phytochemistry and biological activities of Prunus armeniaca L. (apricot). Food Res Int 2011;44:1238-43.
  • Parlakpinar H, Olmez E, Acet A, et al. Beneficial effects of apricot-feeding on myocardial ischemia-reperfusion injury in rats. Food Chem Toxicol 2009;47:802-8.
  • Wills RB, Scriven FM, Greenfield H. Nutrient composition of stone fruit (Prunus spp.) cultivars: apricot, cherry, nectarine, peach and plum. J Sci Food Agric 1983 Dec;34(12):1383-9. 1983. PMID:16280.
  • Yilmaz I, Karaman A, Vardi N, et al. Effects of organic apricot on liver regeneration after partial hepatectomy in rats. Transplant P 2013;45:2455-60.
Posted by: godshealingplants | June 10, 2015

JUICING FOR YOUR HEALTH

JUICING FOR YOUR HEALTH

Because juicing removes the fibers from the fruits and veggies, it is easier on the digestive system and more live nutrients are able to make it into the bloodstream.   

It is best to drink the juice fresh right away.  Every minute it sits, the nutrients oxidize and are lost for good. It is also best to stick with organic ingredients if at all possible and only put your fresh vegetable juice in a glass.   

Plastic has dangerous xenoestrogenic chemicals that we don’t want inside of our body.    green-juice ws

Fresh juices have several benefits such as:

  • They are power packed with nutrition
  • Green juices are loaded with chlorophyll, which oxygenate your body
  • Juices build a stronger Immune System, i.e. healthier hair, skin and nails and give you more energy
  • It is anti-aging
  • Improves bone and joint function. 

One of the most powerful life-giving substances on the planet is chlorophyll. This is the pigment that gives green foods their color.  Chlorophyll is the major factor in the photosynthetic process which allows plants to obtain energy from light by converting the sun’s rays into chemical energy. 

The chlorophyll content is a major indicator of the health attributes of any given plant.  Chlorophyll rich foods have a very deep green and are extraordinarily useful in building new blood cells and purifying the body from cancer and radiation. Chlorophyll also assists in wound healing, intestinal regularity, detoxification, and deodorization of the body. 

You want to make sure you have some of the best chlorophyll rich dark greens in your juice. This includes spinach, collard greens, kale and parsley.

 juices-1024x682

You should use also other vegetables and fruits that are available year round like green apples, cucumbers, celery, lemons and limes. These make juice that is low in sugar and rich in nutrients.  

You can also add dandelion, cilantro, parsley, bok choy, spinach, kale, broccoli, ginger, etc.

 Juice and clorophyl

It would be advisable not to add more than 1 small apple or more than 4-5 carrots at a time to keep sugar to a minimum. Anytime you are juicing higher sugar items always be sure to add in a whole lemon or lime.  The citric acid will lower the glycemic impact and reduce the inflammatory component of the sugar. 

The following is a list of best hydrating, dark leafy vegetables and fruits to juice: 

Bok Choy: This is a water rich cruciferous vegetable that BokChoycontains over 70 different phenolic anti-oxidants and major electrolytes. One of the most powerful phenolic compounds in bok choy is hydroxycinnamic acids which are referred to in the literature as “chain breaking” anti-oxidants due to its way of scavenging free radicals. This is why bok choy is being studied for its cancer prevention ability. 

Celery: Celery is rich in water and electrolytes such as potassium and sodium and thetrace mineral silica. Celery also contains unique antioxidant phenols called dihydrostilbenoids that are similar to resveratrol. Celery has a very strong alkalizing effect on the body and is a great base for juicing. 

Collards: These fan-like greens stand out as a nutritional collard-green-leavessuperstar. Their vitamin K, A, C and magnesium levels are off the charts and they are rich in folate, B2 and B6.

Cucumbers: Cucumbers are loaded with the mineral silica, which is an essential component for healthy connective tissue (muscles, ligaments, cartilage, bone, & skin).  It is also full of ionic potassium, magnesium, & vitamin C which give it a powerful alkalizing effect within the body.  Additionally, cucumbers are particularly rich in fluids that hydrate the skin, joints, and tissues. 

Grasses: Grasses are baby sprouted baby plants from organic seeds, which are grown in homes, at low cost and inwheatgrass%20 a short space, who are ready to consume 2 or 10 days and are highly nutritious and full of energy. These indoor crops have interesting characteristics: they do not require a special time, are organic, do not require pesticides because they fail to be attacked by any plague nor fertilizers because its size powers its own nutrients, their nutritional values rise between 100% and 1000 %. This includes wheat grass, barley, and oat-grass among others. 

They are best juiced alone and without other veggies mixed in. 

Cows can live an extremely healthy and long life surviving solely on these cereal grasses. Humans cannot digest the tough fibers and the only way to really consume these is through juicing. These grasses are some of the absolute richest sources of blood cleansing chlorophyll. They also contain tons of carotenoid anti-oxidants, key methylating agents such as magnesium, B2, B6 and folate. 

Green Apples: Green apples contain less sugar and more acetic acid than red apples. The acid itself is a natural anti-Green-Appleseptic and improves the function of the liver, gall bladder, stomach and intestines. This is the same acid that is the major component of apple cider vinegar. Green apples also have a strong alkalizing effect on the body and contain a unique anti-oxidant procydin that has anti-cancer benefits. 

Kale: Some of the hottest nutrients present in kale include the glucosinolates and methyl cysteine sulfoxides.  These kalesuper-nutrients help to activate detoxifying enzymes in the liver that play an important role in neutralizing carcinogenic substances.  One such glucosinolate and sulfuraphane, is formed when kale is either chopped or chewed.  Sulfuraphane has been shown to alter the genetic expression of the liver allowing to more effectively use its detoxification enzymes. 

Lemons & Limes: These sour citrus fruits are rich in vitamin C and vitamin P otherwise called citrus bioflavonoids.  Studies have shown that vitamin P enhances the anti-oxidant capability of vitamin C. These bioflavonoids also lemonslimesimprove capillary permeability and overall blood flow. This is especially important for oxygenating tissues and maintaining normal blood pressure. These anti-oxidants have also been shown to reduce swelling and edema. The citric acid in the lemon/lime also is a natural anti-septic that reduces unwanted microbes in the body. The citric acid, vitamin C, bioflavonoids and rich electrolyte content in these fruits has a very strong alkalizing effect once it is metabolized in the body. 

Spinach: Spinach is a powerful source of chlorophyll and glycoclycerolipids that protect the digestive tract from inflammatory damage.  These glycoclycerolipids have powerful immune boosting and anti-cancer effects. Additionally, spinach is an important source of copper, zinc and selenium which boost immunity. 

Watercress: Watercress is a fast-growing, aquatic or semi-aquatic perennial and one of the oldest known leaf vegetables consumed by humans. It has a significant amount of bioavailable B6, magnesium and folate and acts as a great digestive aid. It is also rich in chlorophyll and carotenoid anti-oxidants. 

 watercress-nutrition-facts

BITTER HERBS ARE ALSO VALUABLE FOR JUICING 

Bitter herbs are not the tastiest but they are outstanding for our health. These herbs help produce digestive enzymes and improve liver and gallbladder function as well as anything. 

Bitter herbs are good for the liver.  They are also good for cleansing the blood, digestive system, kidneys and urinary tracts. 

Bitter herbs are divided into two major categories: cholagogues, which increase the flow of bile, and hepatoprotectants which repair and protect the liver from overexposure to toxins. The cholagogues include dandelion root, parsley, burdock root, artichoke, ginger and goldenseal. While hepatoprotectants include turmeric and milk thistle. 

Be sure to include some of these bitters in your juicing schedule. 

Coriander/Cilantro: This is a powerful heavy metal cilantrodetoxifier. This is due to its strong array of phytonutrients and chlorophyll. This is extremely good for blood, liver and kidney purification. Be sure to utilize cilantro in your juices to help pull out heavy metals like aluminum, mercury and nickel. 

Dandelion: This is rich in vitamin C and bioflavonoids. They dandelionare also very high in highly absorbable methylating agents such as vitamin B2, B6 and folate. Rich in minerals such as potassium, iron and zinc, it releases excess fluid out of the body detoxifying the kidney and liver. Dandelions support digestion, reduce swelling and inflammation, and treat jaundice, edema, gout, eczema and acne. 

Ginger: Ginger is classified as a carminative (reducing Gingerintestinal gas) and an intestinal spasmolytic (soothes intestinal tract) while inducing gut motility. Ginger is known to reduce fever related nausea, motion sickness, and feelings of “morning sickness.” Additionally, it helps aid in the production of bile, making it particularly helpful in digesting fats. 

Milk Thistle: Milk thistle was used by medical herbalists in Milk-Thistlethe late nineteenth century to treat varicose veins and liver, spleen and kidney disorders.  Today, it is primarily used to improve the function of the liver, kidneys and gastrointestinal system.  Many individuals have seen dramatic improvement using milk thistle for health issues such as psoriasis, menstrual problems, jaundice and poor circulation. 

Parsley: Parsley is super rich in chlorophyll and also

collection of ripe fruits vegetables isolated on white backgroundcontains about three times the amount of vitamin C by volume as an orange.  Vitamin C is extremely important for healthy immune function and youthful skin & joints.  Additionally, it contains carotenoid anti-oxidants lutein and zeaxanthin which enhance eye function and help the body neutralize damage from UV radiation. 

Turmeric: The orange Asian herb turmeric has been turmerictraditionally used for centuries by Ayurveda and Chinese medicine.  Curcumin is the most powerful active anti-inflammatory compound within turmeric.  Curcumin has been shown to detoxify the liver, boost glutathione levels and be a powerful suppressor of chronic inflammatory mediated disease processes.

 juice_line3

There are endless combinations of juices you can make and they all really depend upon what is available where you live. It may be challenging for you to find some of the above mentioned herbs and vegetables so you have to go with what you can get. Be sure to check out local farmers markets where you may have access to fresh veggies you have trouble finding in your health food stores. 

SOURCE 

Various, including: 

http://drjockers.com

http://mercola.com

Posted by: godshealingplants | June 3, 2015

STUFFED TOMATOES

Stuffed Tomatoes GHP

INGREDIENTS

  • 4 large ripe tomatoes with stems
  • 3 cups sunflower seeds, soaked overnight and drained
  • ¼ cup celery, chopped
  • ¼ cup green onions, chopped
  • ¼ cup ripe red, yellow, or orange bell pepper, seeded and chopped
  • ½ cup fresh basil, minced
  • 1 clove garlic, peeled and minced
  • ¼ tsp. turmeric

Stuffed Tomatoes Recipe

DIRECTIONS

  • Cut tops off tomatoes, leaving the stem in place and set aside.
  • Scoop out the pulp and seeds leaving ¼ inch around the outside edge and bottom.
  • Blend sunflower seeds in food processor with 1/2 of the tomato pulp and turmeric until smooth.
  • By hand mix remaining pulp, green onions, bell pepper, basil, and garlic into the blended mixture.
  • Stuff tomatoes to the top and decorate with your favorite fresh minced herb.
  • Carefully replace tops but be sure they are stuffed enough so that the stuffing shows under the lid

Chopped bell peppers

OPTIONS

May add fresh corn kernels, shredded carrots, chopped cucumber, or chopped nuts if not using sunflower seeds.

ENJOY!

Fresh tomatoe

NUTRITIONAL VALUE

Most of the foods in this recipe are low in Sodium, and very low in saturated fat and Cholesterol. They are a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus, Manganese, Selenium, Copper and Calcium. And they are a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Iron, Potassium, Manganese and Riboflavin.

Posted by: godshealingplants | May 25, 2015

PLUMS FOR YOUR HEALTH

Plums collage GodsHP

HISTORY

There are various types of plums and they have different heritages and places of origin. The European plum is thought to have been discovered around two thousand years ago, originating in the area near the Caspian Sea. Even in ancient Roman times, there were already over 300 varieties of European plums. European plums made their way across the Atlantic Ocean with the pilgrims, who introduced them into the United States in the 17th century.

ABOUT

Plums are juicy and delicious fruits that belong to the genus Prunus of the Rosaceae family which also includes peaches, apricots, and nectarines. They tend to have a sweet and tart taste, and you can eat them as is or use them in a variety of recipes.

ciruelas 26

Plums exist in diverse colors and shapes with over 2000 different varieties. Along with the hand-picked, fresh variety, plums can also be dried or canned. These fruits are then referred to as prunes.

ciruela 22

Plums are small deciduous trees which grow to a height of about 10-15 m and bears fruit with different characteristics based on the country of origin. Plums are drupes or stone fruit with a smooth pit and a crease running down on one side. It contains juicy pulp varying from creamy yellow to crimson red. The color of the outer skin may vary considerably from yellow or dark red to purple or black.

NUTRITIONAL VALUE

Plums contain an assortment of healthy components, vitamins and minerals. Plums are an excellent source of vitamins such as vitamin A, C (ascorbic acid), folate and vitamin K (phylloquinone).  They are also a good source of vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B-6 and vitamin E (alpha-tocopherol). The minerals present in plums include potassium, fluoride, phosphorous, magnesium, iron, calcium and zinc. Plums also supply dietary fiber and offer very low calories without any harmful fats.

HEALTH BENEFITS

Plums are packed with an immense range of phenols and flavonoids, which offer an impressive range of health benefits. Here are some of them:

plums11

Antioxidants: Plums contains vitamin C and phytonutrients such as lutein, cryptoxanthin, zeaxanthin, neochlorogenic and chlorogenic acid. These components possess effective antioxidant qualities which help in preventing the damage caused by oxygen radicals called superoxide anion radicals. The phenols present in plums also extend their protective effect on the essential fats in the neurons and cell membranes against any injuries caused by oxidative stress.

Anxiety: Regular consumption of plums help in reducing Plumanxiety. Studies have provided supporting evidence regarding the anxiolytic effects and antioxidant properties of chlorogenic acids present in plums, which help in curing anxiety-related behaviors and damage caused by oxidative stress.

Blood Clotting: Plums and prunes contain vitamin K, which helps in normal clotting of the blood and promotes bone health. Deficiency of vitamin K in the body can result in excessive blood loss and other health concerns such as weak bones.

Cancer: Plum extracts have been proven beneficial in the treatment of cancer. Studies have shown that the component epicatechin, present in plums, helps in inhibiting the growth and proliferation of malignant cancer cells and induces apoptosis in human hepatocellular carcinoma or liver cancer. Plums are rich in antioxidants and phytonutrients, including chlorogenic acid and neo-chlorogenic acid which have a curative effect against breast cancer cells, without harming the normal healthy cells of the body.

Cardiovascular Health: The consumption of plums helps to maintain cardiovascular health. Research has provided supporting evidence regarding the fact that the regular intake of dried plums helps in promoting fluidity of blood in the arteries. This protective effect aids in the prevention of various cardiac disorders, including the development of atherosclerosis and the reduction in chances for heart attacks and strokes.

ciruela negraCellular Health: Plums contains essential iron and copper which assists in the formation of red blood cells and facilitates blood purification and healthy circulation. The copper in plums acts as an antioxidant and is essential for nerve health and aids in the formation of collagen. Consumption of copper-rich plums also helps in the absorption of iron and prevents various diseases such as anemia and osteoarthritis.

Cognitive Health: Studies have shown that the flavonoids present in plum juice are effective in providing protection against age-related cognitive impairment. The beneficial phytonutrients present in plums help in reducing the inflammation in the neurological areas to improve learning and memory functions. Regular consumption of plums also helps in preventing age-related neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases.

Diabetes: Plums exert anti-hyperglycemic effects and help in combating diabetes. Studies have shown that the consumption of plum extracts aids in the reduction of blood glucose and levels of triglyceride in the body. The flavonoids present in plums exert protective effects against insulin resistance and help to enhance insulin sensitivity in the body.

Digestion: Plums are a good source of dietary fiber, along Sugar Plumwith the components sorbitol and isatin, which help in regulating the digestive system. According to research studies, dried plums or prunes are more effective in treating digestive disorders such as constipation as compared to other remedies such as psyllium husk. Sorbitol and isatin have a laxative effect and encourage the secretion of fluids in the bowels and promote the efficient flushing of waste through the colon.

Electrolyte Balance: Plums contain abundant quantities of potassium, which is an electrolyte and is required for the efficient functioning of cells and tissues of the body. Consuming potassium-rich plums helps in regulating muscle contractions and regulating the acid-base balance of the body.

Healthy Cholesterol Levels: Dried plums or prunes help in preventing hypercholesterolemia and hyperlipidemia. A comparative study has proven the efficacy of prunes over grape-juice in maintaining healthy levels of plasma and liver cholesterol. The fiber content present in plums also adds to the protective effect of the heart by reducing LDL cholesterol and helping to elevate the levels of HDL cholesterol (good cholesterol).

ciruela verdeImmune System: Plums are beneficial in strengthening the immune defense of the body due to the presence of high vitamin C content. It promotes the body’s resistance against various infections and inflammations. Research has shown that oriental plums have immuno-stimulatory constituents that encourage the production of nitric oxide in the body, impede the metastasis of tumor cells, and are valuable in preventing various diseases.

Macular Degeneration: Plums contains vitamin A and beta-carotene, which are beneficial in maintaining healthy eye sight and preventing age-related macular degeneration. The carotenoids lutein and zeaxanthin present in plums reside in the macular tissues of the retina and provide protection against the damage caused by UV radiation.

Nervous System: Plums contains vitamin B-6, which helps in the transmission of nerve signals and aids in the smooth functioning of the nervous system. Tryptophan, an amino acid present in plums, helps in the production of the neurotransmitter serotonin, which plays an important role in the sleep, appetite and concentration.

Obesity: Plum extracts are valuable for treating obesity andws_Plums_1600x1200 other complications associated with obesity. Studies have shown that consumption of plums helps in fighting metabolic syndrome, due to the presence of bioactive compounds. The flavonoids and phenolic components such as anthocyanins, chlorogenic acids, quercetin, and catechins present in plums exert anti-obesity and anti-inflammatory effects on the different bodily cells, including the fat cells, and they also help in preventing obesity-related problems such as cholesterol disorders, diabetes and cardiovascular diseases.

Osteoporosis: Consumption of dried plums exerts anabolic and anti-resorptive actions, which aid in maintaining healthy bones. Flavonoids such as caffeic acid and rutin that are both present in plums help in inhibiting the deterioration of bone tissues and prevent diseases such as osteoporosis in postmenopausal women. Polyphenols, along with the potassium content present in dried plums, encourage the formation of bones, enhances bone density and prevents bone loss caused by ovarian hormone deficiency. Research has demonstrated that regular consumption of dried plums helps in the restoration of bone density that has already been lost due to aging.

Jugo de ciruelasPregnancy: Plums and plum products are beneficial during pregnancy, due to the abundance of numerous vitamins and minerals. These beneficial components are vital for eye-sight, development of bones and tissues, and cellular health for the mother and the growing baby. The fiber content aids in preventing constipation and improves digestion. The inclusion of plums as a part of balanced diet helps in fighting various infections and maintains overall health. However, one should be careful regarding the choice of commercially available plum juices as they might contain high amounts of sugar.

Skin Care: Plums are rich in vitamin C, along with other antioxidants, which help to maintain healthy, radiant andPLUM 6 youthful skin. The consumption of plums helps in reducing dark spots and wrinkles due to the presence of anti-aging nutrients. Plum extracts are used in various skin care products.

Weight Loss: Research conducted suggests that intake of prunes as part of a weight control diet can improve weight loss.

SELECTION AND STORAGE

Plums are available year round, however, they are at their best between May till September. In the store, look for fresh fruits featuring rich color. Avoid those ones with excessively soft, or with cuts or bruises. Ripen fruits yield to gentle pressure and features sweet aroma. plums and prunesSlightly hard mature plums can be kept at room temperature till they ripen. Ripe ones can be placed in the refrigerator but should be brought to room temperature before being eaten to enjoy their rich flavor. Dry plums called prunes can be stored at room temperature for few days.

PREPARATION AND SERVING METHOD

Wash plums in cold running water just before using. Fresh ripe plums should be enjoyed as a whole along with skin.

Washing plums

To remove the pit incise lengthwise deeply till the hard seed is felt and then remove the seed. Skin may be peeled off using paring knife as in apples.

how to remove the pit of plums

However, its peel not only provides good fiber content but also contains some health benefiting anti-oxidant pigments. Therefore, just wash the fruit and enjoy without discarding the skin. They can also be baked or stewed.

HOW TO ENJOY

Plums are widely used in food items due to their sweet and tart flavor, as well as their pleasant aroma.

Plum jelly

They can be enjoyed fresh and can also be added to puddings, jams and jellies.

Plum juice

Plum juice is delicious and very beneficial to your health.

Plum cookies

 Prune jelly can be used as a filling for candies and confectionery products.

Plum granola bars

And it can also be used as a binding agent for cereal bars.

Plum chutney

Plum chutney or dip is famous in Indian cuisine.

Tarta con ciruelas y almendras

You can also make a delicious pie with almonds and plums

A WORD OF CAUTION

Oxalates: Plums contain oxalates that can accumulate and crystallize, resulting in health concerns such as kidney or gall bladder complications. People who are already suffering from such conditions should avoid the usage of plums.

Plums with prunes

Sulfites: Dried plums or prunes are treated with sulfites to prevent them from oxidation of phenols in the prunes which can darken the fruit and turn it brown. People who have sensitivity towards sulfites should be careful regarding their intake of prunes, as they might trigger allergic reactions.

REFERENCES

  • Bhatia IS, Bajaj KL. Tannins in black-plum (Syzygium cumini L.) seeds. Biochem J 1972 Jun;128(1):56P. 1972. PMID:13560.
  • Egbekun MK, Akowe JI, Ede Physico-chemical and sensory properties of formulated syrup from black plum (Vitex doniana) fruit. Plant Foods Hum Nutr 1996 Jun;49(4):301-6. 1996. PMID:13540.
  • Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986. 1986. PMID:15210.
  • Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York. 1996.
  • Nakatani N, Kayano S, Kikuzaki H, et al. Identification, quantitative determination, and antioxidative activities of chlorogenic acid isomers in prune (Prunus domestica L. ). J Agric Food Chem 2000 Nov;48(11):5512-6. 2000. PMID:13580.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID: 15220.
Posted by: godshealingplants | May 14, 2015

CUCUMBER DILL SALAD WITH CREAMY SAUCE

cucumber ghp

This is a totally vegan recipe and serves approximately 4. 

Did you know that a cucumber contains 96% water? This makes cucumber not only an excellent hydrator, but it’s also great for removing toxins from your body.

Pepinos

On top of that, it is loaded with Vitamins A, B and C and studies have proven that cucumbers have potential to fight cancer, high cholesterol and high blood pressure. 

Macadamia nuts contain minerals such as calcium, iron, phosphorus, magnesium, potassium and selenium which is a natural antioxidant that helps to prevent certain types of cancer, and vitamins such as vitamin A, E, and the group B, as B1, B2, B3 and B9. 

Macademia nut

These nuts are cholesterol-free and are a great source of fiber; they have a high fat content, since almost 80% is monounsaturated fat, a type of good fat which helps to reduce total cholesterol and bad cholesterol or LDL and increases HDL cholesterol or good cholesterol.

This salad tastes great. The macadamia and pine nuts creamy sauce is fantastic. You have to try it to believe it! 

INGREDIENTS

3 – large cucumbers, peeled and diced

3 – Table spoons finely chopped dill

¼ – cup red onion, minced  

CREAMY SAUCE

½ – 1 tsp. Himalayan salt

½ – cup pine nuts

½ – cup raw macadamia nuts, pre-soaked

½ – cup water

1-2 cloves of garlic

2 – Table spoons of lemon juice  

INSTRUCTIONS

 

vitamix-hummus-1

  • In a Vitamix or strong blender, blend all sauce ingredients until completely smooth.
  • The sauce should be thick, because when you stir it into the salad, the water from the cucumber will make it more liquid.

Creamy-Cucumber-Salad

  • Place salad ingredients in a mixing bowl; pour creamy sauce over the cucumber, dill and onion.

Creamy Cucumber Salad done

  • Stir so that everything is evenly coated.
  • Serve chilled as a side dish.

ENJOY!

 

 

 

Posted by: godshealingplants | May 6, 2015

OATS FOR YOUR HEALTH

OATS GSWTH WS

HISTORY 

Oats have been cultivated for two thousand years in various regions throughout the world. Before being consumed as a food, oats were used for medicinal purposes, a use for which they are still honored. The growing of oats in Europe was widespread, and oats constituted an important commercial crop since they were a dietary staple for the people of many countries including Scotland, Great Britain, Germany and the Scandinavian countries. In the early 17th century, Scottish settlers brought oats to North America. Today, the largest commercial producers of oats include the Russian Federation, the United States, Germany, Poland and Finland. 

ABOUT

Oats, known scientifically as Avena sativa. They are a hardy cereal grain able to withstand poor soil conditions in which other crops are unable to thrive. Their fortitude seems to be transferred to those who consume this nutrient-rich grain.

oats-hero

Oats gain part of their distinctive flavor from the roasting process that they undergo after being harvested and cleaned. Although oats are then hulled, this process does not strip away their bran and their germ allowing them to retain a concentrated source of their fiber and nutrients.

recipe-image-legacy-id--1239520_8

Different types of processing are then used to produce the various types of oat products, which are generally used to make breakfast cereals, baked goods and stuffing. 

NUTRITIONAL BENEFITS

Oats are an excellent source of manganese and molybdenum. They are also a very good source of phosphorus as well as a good source of copper, biotin, vitamin B1, magnesium, dietary fiber, chromium, zinc, and protein.  

Oats_5

For an in-depth nutritional profile click here: OATS 

HEALTH BENEFITS

Alternative for Gluten-free Diet: Adults and children who have celiac disease cannot eat gluten, but studies show that they can eat oatmeal although it contains a small amount of gluten.

Blood Pressure: A daily serving of whole oats rich in soluble fiber can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication.

Boosts Energy: Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. Foods like oatmeal tend to cause a slow rise in glycemic levels, which is ideal for increasing fat-burning during exercise.

Cholesterol and Heart: Oatmeal and oat bran are significant Oats heart 2sources of dietary fiber and contains a special type of antioxidant called avenanthramide. Avenanthramides fight off free radicals that attack high-density lipoproteins, or HDL, which is known as the good cholesterol. They also protect LDL cholesterol from oxidizing from copper, which reduces the risk of developing cardiovascular disease. The accumulation of cholesterol is implicated in many types of cardiovascular disease. Oats, like all cholesterol-lowering agents, are most effective when consumed as part of a low-fat, high-fiber diet along with an adequate amount of exercise.

Prevents Diabetes: Oatmeal’s low glycemic index is beneficial when it comes to reducing the risk of diabetes. This helps the stomach empty its contents slowly, which affects blood sugar levels and has a positive effect on our insulin sensitivity.

Protects Skin: This power food has been used as a soothing Oats gluten freeagent to relieve itch and irritation while also providing an array of benefits for the skin. Oatmeal is able to normalize the skin’s pH, which can relieve itchy and uncomfortable skin.

Reduces Colon Cancer: A high-fiber diet can be beneficial when it comes to reducing the risk of colorectal cancer. Its soluble fiber and insoluble fiber can help speed up the passage of food and waste.

Supports Weight Loss: Oatmeal is an appetite suppressor that can be an integral part to any weight loss diet. Cholecystokinin, a hunger-fighting hormone, is increased with the oatmeal compound beta-glucan. Oatmeal is rich in soluble fiber, which can help anyone feel fuller for longer, as it takes a long time to digest. This keeps hunger at bay, which can help you stay slim. 

Blueberry Banana Nut Oatmeal

HOW TO SELECT AND STORE

Buy small quantities of oats at one time since this grain has a slightly higher fat content than other grains and will go rancid more quickly. Oats are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the oats are covered, free from debris and that the store has a good product turnover so as to ensure its maximal freshness. Smell the oats to make sure that they are fresh. Whether purchasing oats in bulk or in a packaged container, make sure there is no evidence of moisture.

Oats in bulk

If you purchase prepared oatmeal products such as oatmeal, look at the ingredients to ensure that the product does not contain any salt, sugar or other additives.

Store oatmeal in an airtight container in a cool, dry and dark place where they will keep for approximately two months or longer depending on conditions.  

TIPS FOR PREPARING AND COOKING

Different types of oats require slightly different cooking methods. For all types, it is best to add the oats to cold water and then cook at a simmer. The preparation of rolled oats and steel-cut oats require similar proportions using two parts water to one part oats.

cooking oats

Rolled oats take approximately 15 minutes to cook while the steel-cut variety takes about 30 minutes. Check the label for cooking instructions. 

HOW TO ENJOY

You can basically add oats to any recipe you like. You can add them to stuffing, casseroles, breads, cookies and you can eat them soaked or cooked as a breakfast cereal.

 Oatmeal Créme BruleeA great way to start your day—add your favorite nuts and fruits to a piping hot bowl of oatmeal.

lemon-oatsAdd a treat for lunch with oats, turmeric, lemon and peanuts

Oat-Bread with blueberriesAdd oat flour or whole oats the next time you make bread or muffins.

Oatmeal Banana Oatmeal-CupsBake oatmeal muffins with bananas

Oat pancakes with onion & carrotsPrepare oat pancakes with kale or spinach, sautéed onions & carrots, eggs, and parsley.

Delicious Oatmeal CookiesOatmeal cookies are a favorite for kids of all ages.

Oat meal stuffingOats make a great basis for stuffing.

bowl of oats

REFERENCES 

  • Anderson JW. Whole grains and coronary heart disease: the whole kernel of truth. Am J Clin Nutr. 2004 Dec;80(6):1459-60. 2004. PMID:15585755.
  • Bazzano LA, He J, Ogden LG, Loria CM, Whelton PK. Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study. Arch Intern Med. 2003 Sep 8;163(16):1897-904. 2003.
  • Cade JE, Burley VJ, Greenwood DC. Dietary fibre and risk of breast cancer in the UK Women’s Cohort Study. Int J Epidemiol. 2007 Jan 24; [Epub ahead of print] . 2007. PMID:17251246.
  • Chen CY, Milbury PE, Kwak HK, Collins FW, Samuel P, Blumberg JB. Avenanthramides phenolic acids from oats are bioavailable and act synergistically with vitamin C to enhance hamster and human LDL resistance to oxidation. J Nutr. 2004 Jun;134(6):1459-66. 2004. PMID:15186945.
  • Cleland JG, Loh H, Windram J, et al. Threats, opportunities, and statins in the modern management of heart failure. Eur Heart J. 2006 Mar;27(6):641-3. 2006. PMID:16490737.
  • Hogberg L, Laurin P, Falth-Magnusson K, Grant C, Grodzinsky E, Jansson G, Ascher H, Browaldh L, Hammersjo JA, Lindberg E, Myrdal U, Stenhammar L. Oats to children with newly diagnosed coeliac disease: a randomised double blind study. Gut. 2004 May;53(5):649-654. 2004. PMID:15059781.
  • Jensen MK, Koh-Banerjee P, Hu FB, Franz M, Sampson L, Gronbaek M, Rimm EB. Intakes of whole grains, bran, and germ and the risk of coronary heart disease in men. Am J Clin Nutr 2004 Dec;80(6):1492-9. 2004. PMID:15585760.
  • Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988. 1988. PMID:15220.

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