Posts Tagged ‘diet’

There's no denying that it's tomato harvest season. Every time I go to the garden, I come back with a bag full of white, red, black and yellow tomatoes. Don't get me wrong, I'm not complaining. These tomatoes are some of the tastiest I've ever eaten. Seeing as I can't share some with you for a little taste, I am posting a photo of some of this morning's harvest. You'll also see a little baby green pepper and a few fish peppers (they're only a little spicy).

We all are enjoying an abundance of local tomatoes this time of year, and you know what? It's a good thing. Tomatoes are one of the healthiest foods you can eat!

Read on for 5 tomato health benefits.

Tomatoes for breakfast, lunch and dinner ...

5 tomato health benefits
1. Tomatoes contain lycopene - a phytonutrient believed to have cancer fighting benefits. Lycopene has been proven to play a role in preventing colorectal, prostate, breast, endometrial, lung and pancreatic cancers. It can also help prevent heart disease. According to WHFoods, organic tomatoes and ketchup deliver a substantially more lypcopene than their non-organic counterparts.

2. One cup of tomatoes deliver almost 58 per cent of the daily recommended amount of vitamin C. This vitamin helps your body fight infection, increase your iron absorption, maintain the health of your connective tissues, improve your skin, and reduce stress.

3. Tomatoes also contain a good amount of vitamin A, helping your skin, eyes and immune system stay healthy.

4. They're a good source of fibre, keeping your cholesterol and blood sugar levels in check.

5. They also contain vitamin K, which help maintain the strength of your bones.

Did you know
• Phytonutrient means plant nutrient
• Lycopene helps give tomatoes (and watermelon) their red colour
• Tomatoes are native to South America
• They're a fruit
• 130 million tons (!) of tomatoes were produced worldwide in 2008
• China is the largest tomato producer
• There are about 7500 varieties of tomato
• You're not supposed to store tomatoes in the fridge (they lose their flavour AND nutritional value)
• The heaviest tomato ever grown was close to eight pounds

6 tasty tomato recipes
If you have a bumper crop of tomatoes (or you just love them to death), you're most likely trying to figure out what to do with them. Here are some delicious options:

1. Baked Tomatoes
2. Golden Gazpacho
3. Just-Like-Momma's Pasta Sauce
4. Canned Tomatoes
5. Tomato Salad with Crushed Croutons (from Smitten Kitchen)
6. Tomato Basil Cream Pasta (from Oh She Glows)

Pass me the tomatoes!!

Do you love tomatoes? What's your fave way to eat them?

I usually wait in anticipation at the arrival of delicious summer plums at the grocery store, and when they finally make their appearance my sights are set on that container of those tiny yellow Ontario plums. Sweet and tart all at the same time, these tasty suckers are what summer's all about.

I've been munching on them for a few weeks now, and I'm delighted to learn about the health benefits of plums. Read on to find out how this delightful fruit packs a nutritional punch.

Little yellow plums are my favourite!

5 health benefits of plums
1. They're a great source of vitamin C, helping your body fight infection, as well as increasing your iron absorption.

2. According to some studies, dried plums (prunes) may help restore bone mass, helping in the prevention of osteoporosis.

3. Both plums and prunes are known to be an effective natural laxative. This can be either good or bad - depending if you're, er, backed up, or suffer because you ate a few too many.

4. Some studies have connected plums to cancer prevention, specifically breast, gastrointestinal and respiratory tract cancers.

5. They contain vitamin A and beta carotene - both good for your giving your eyesight.

Did you know?
• Plums are related to the peach, nectarine and almond
• China is the leading producer of plums
• There are over 2,000 varieties

4 delicious plum recipes
1. Lemon Plum Compote
2. Frosty Plum Sorbet
3. Plum Crumble
4. Honey Roasted Plums (from Joy the Baker)

Do you love plums? What's your favourite way to eat them?

I've picked about two large yogurt containers full of delicious raspberries at my community garden the other day. To my benefit, none of the other gardeners seem too interested in picking these little red fruits. Fine by me, I could eat them by the fistful. And I will!

Read on to learn 4 raspberry health benefits and find delicious raspberry recipes.

Yum! There's nothing quite like fresh, local raspberries.

4 reasons why raspberries are good for you
1. Raspberries contain a high amount of antioxidants, and are known mostly for their antioxidant tannin called ellagic acid. Ellagic acid helps to prevent damage from free radicals - a group of odd numbered electrons that can cause damage when they react with DNA.

2. Some research has indicated that raspberries help ward off cancer.

3. They contain vitamin C, giving your immune system a boost every time you eat these tasty suckers.

4. Eating fruits and vegetables that contain antioxidant vitamins (like vitamin A, C and E) as well as cartenoids help protect your eyes from age-related macular degeneration. Add a handful of raspberries to you morning oatmeal to keep your eyes healthy.

Did you know
• Raspberries contain 50% more antioxidants than strawberries
• You can also find purple, gold and black raspberries
• British Columbia produces close to 80% of Canada's raspberries
• There are 200 different species of raspberries
• Raspberries belong to the rose family (no wonder they're so pretty!)

4 amazing recipes
1. Raspberry Chocolate Smoothie
2. Summer-Fresh Raspberry Freezer Jam
3. Raspberry Limeade (from Everybody Likes Sandwiches)
4. Peach & Raspberry Crumble (from Joy the Baker)

Swiss chard: Gross? Boring? Delicious? Exciting? I'll admit I've felt all these sentiments toward this nutritional powerhouse, but I've learned to love her. Maybe it took growing it from seed to feel totally enamored with this veggie, but we now have a strong relationship. In fact, I had Swiss chard burger last night!

Random thought: Have you ever looked at the nutrition facts label attached to a bunch of Swiss chard? It says it contains something like 800% of your daily intake of Vitamin K. That's crazy, right?

Read on for Swiss chard health benefits and 4 tasty Swiss chard recipes.

Dear Swiss Chard: I think I love you.

6 ways Swiss chard will boost your health
1. Swiss chard contains 13 (!) different polyphenol antioxidants.

2. Chard is a source of a phytonutrient called betalains, which are found in the veins and stem of Swiss chard. Betalains have an antiodixant, anti-inflammatory and detoxifying effect on the body.

3. Swiss chard contains a high amount of fibre and protein, both of which help stabilize blood sugar levels.

4. Like I mentioned above, Swiss chard is super high in Vitamin K - according to whfoods.com, there's six to eight times the recommended daily amount in just one cup of boiled chard. This vitamin helps you maintain strong and healthy bones.

5. It contains a high amount of Vitamin C, giving your immune system a boost with each and every bite.

6. High in Vitamin A, Swiss chard will help keep your eyesight in tip top shape.

Did you know
• Swiss chard comes from Sicily, not Switzerland.
• Apparently Swiss chard can also be called: chard, white beet, strawberry spinach, seakale beet, leaf beet, Sicilian beet, spinach beet, Chilian beet, Roman kale, and silverbeet.
• Boiling Swiss chard in an uncovered pot of water will help to release some of it's acidity, making the vegetable sweeter.
• You should start cooking the stalks before the leaves, as they're thicker and will take longer to cook.
• You can find Swiss chard with green, white, yellow, red or orange stalks.
• Chard is part of the chenopod species, along with spinach, quinoa and beets.
• It's super easy to grow from see in the garden or a container on your back porch or balcony.

4 delicious Swiss chard recipes to try
1. Swiss Chard Soup
2. Swiss Chard Double-Crust Pizza
3. Sausage and Swiss Chard Rigatoni
4. Swiss Chard and Sweet Potato Gratin (from Smitten Kitchen)

Do you like Swiss chard?

Who loves cherries? I do! I do! Sweet and tart all at the same time, these tasty suckers are easy to pop in your mouth one after the other. Before you know it, the whole bowl is gone. Also, some people like to compete with fellow cherry eaters by seeing how far they can spit their pits. Fun times, I know.

It's a good thing we all anticipate the arrival of cherries every summer, because they are nutritional powerhouses. Keep on reading to find out why.

Yum yum cherries!

4 reasons cherries are so good for you
1. Cherries contain vitamin C, which will help boost your immune system, maintain the health of your connective tissues and improve your skin. Vitamin C is also attributed to reducing stress.

2. A good source of Vitamin K, cherries play a role in promoting proper clotting, developing and maintaining a healthy nervous system and keeping your bones healthy.

3. Cherries contain potassium, helping your muscles and nerves function properly, lowering your risk of high blood pressure and helping your body maintain healthy electrolyte levels.

4. Cherries also have antioxidants, which help to neutralize free radicals in the body, helping to eliminate any danger they may cause.

Did you know
• Charles V of France loved cherries so much he had 1000 cherry trees planted on his property
• February is National Cherry Month
• One average size cherry tree produces about 7,000 cherries (Charles V was eating A LOT of cherries)
• In 2007, two million tonnes of cherries were produced worldwide
• Cherries can help ease gout pain

4 amazing cherry recipes
1. Very Cherry Whole Wheat Muffins (from Everybody Likes Sandwiches)
2. Cherry Clafoutis (from Closet Cooking)
3. Sweet Cherry Compote (from The Kitchen Sink Recipes)
4. Sour Cherry Buckle

Do you also love cherries?

I've already picked some snap peas from my garden, and look forward to harvesting more. But I must confess, they never make it inside - I eat these sweet suckers straight from the stem, shell and all. They're irresistible!

It's a good thing the taste so darn good, because they're also incredibly good for you. Read on for 5 reasons why you should add peas to your diet.

Precious peas are simply delish!

5 reasons why peas are good for you
1. Peas contain phytonutrients - natural properties found in fruits and veggies that help boost health. Some studies show that including peas in your diet along with other legumes on a daily basis can help lower your risk of stomach cancer.

2. These above-mentioned phytonutrients will also provide you with a good dose of antioxidants.

3. Oh, and anti-inflammatory properties.

4. And, a phytonutrient thought to be present mainly in green peas (called Pisum) may help lower your risk of type-2 diabetes.

5. Peas are high in vitamin K, helping with blood clotting, protecting the bones and fighting off liver and prostate cancer.

Did you know
• Peas are a legume
• Canada grows over 3 million tons of peas each year
• Canada is the largest producer and exporter of peas in the world
• India is the largest importer of peas
• One serving of peas contain more vitamin C than two apples

(Fun facts from whfoods.com)

4 ways to enjoy peas
Three-Pea Salad
Shrimp and Pea Risotto
Pea and Arugula Soup
Sauteed Peas with Mushrooms & Green Onions (from Seasonal Ontario Food)

There is nothing like the taste of sweet summer Ontario strawberries. Even the smell is irresistible - it carries me back to my days as a carefree child, sitting at the counter while my mom hulled these addictive red berries by the kitchen sink. I still eat them like they're candy.

It's no secret that berries are good for you, and strawberries are no exception. Read on to find out why strawberries are considered a nutritional powerhouse.

Mmmm ... I could eat them all!

5 reasons why strawberries will boost your health
1. They are high in antioxidants. According to WHFoods, they're rated the fourth highest in antioxidants out of all the fruits, only to be beaten by blackberries, cranberries and raspberries. Antioxidants play a role in keeping our cardiovascular system in tip top shape

2. They're a great source of vitamin C, which plays a large part in keeping our immune system strong and healthy. Vitamin C can also help fight stress.

3. Strawberries contain magnesium, a mineral that helps our body produce energy and maintain strong bones and healthy teeth.

4. Because they contain potassium, strawberries can help your muscles and nerves function properly, lower your risk of high blood pressure and can help your body maintain healthy electrolyte levels.

5. Given their high antioxidant and anti inflammatory benefits, strawberries are considered a cancer-fighting food.

Did you know
• There are more than 600 varieties of strawberries
• The average strawberry has 200 seeds
• Madame Tallien, an important social figure during the French Revolution, purportedly bathed in strawberries to keep her skin soft. It's believe 22 pounds of fresh strawberries were added to her bath.
• Strawberries were once thought to be an aphrodisiac (maybe they are - you give it a shot and let us know!)

5 delicious strawberry recipes
• Strawberry Lemonade
• Strawberry Pecan Salad
• Fresh Strawberry Crepes
• Healthy Strawberry Oat Squares from Oh She Glows
• Rhubarb Strawberry Cobbler from Whipped

Do you also love strawberries?

You know what I've been spotting lately? Ontario radishes. Nothing adds bite to your salad like some thinly sliced fresh radishes. They're crunchy, refreshing and spicy all at the same time! Oh, and they're good for you too.

5 reasons why radishes rocks
1. Some studies show that radish root can help lower cholesterol.
2. Radishes are high in vitamin C - and the leaves contain close to six times as much as the root!
3. They're a cruciferous vegetable, so are believed to have anti-cancer properties.
4. Radishes are a good source of potassium, which can help regulate blood pressure.
5. Radish greens are high in calcium and vitamin C.

Ravishing radishes rock! (Alliteration is way too easy with the letter "r". Seriously.)

Did you know?
• You can eat radish greens. Simply sautee them in a little olive oil with some garlic. Delish!
• The heaviest radish was recorded at 100 pounds
• There are white radishes (I know. It's totally crazy!).
• The citizens of Oaxaca, Mexico hold a festival every year called Noche de los Rábanos (Night of the Radishes) to honour this tasty veg. It takes place just before Christmas, and folks carve religious figures out of radish and display them in the town square (fun fact courtesy of Wikipedia).

How to eat radishes
Most people enjoy radishes raw as an addition to salads, sandwiches, and veggie and dip platters. It's also quite common to lightly sautee them. Don't forget that you can also eat the radish greens - they're high in vitamin C and calcium. They're great sauteed or added to soup, and a quick search on Google told me that some folks like to juice them or add them to smoothies.

Really good radish recipes
• Quick Radish Pickles
• Red Potato and Radish Salad
• Grilled Trout with Radish Slaw
• Sauteed Radishes with Sugar Snaps and Dill (from Smitten Kitchen)
• Tuna Pasta Salad with Spinach and Radishes (from Joy the Baker)

Do you like radishes?

I have yet to see Ontario asparagus at my local grocery store, but it's that time of year when I'm on the lookout for it. Did you know asparagus is so amazingly good for you?

Amazing asparagus is good for you. And it's delicious too!

4 reasons asparagus is good for you
1. It's high in vitamin K, which helps us maintain strong and healthy bones.

2. It contains many anit-inflammatory nutrients, helping us ward off type 2 diabetes, heart disease and certain cancers.

3. It's high in antioxidant nutrients such as vitamin C, beta-carotene, zinc, magnesium and selenium.

4. It keeps our digestive system ... digesting! Asparagus contains a nutrient called inulin, which feeds the good bacteria that lives in our digestive tract. Asparagus is also high in fibre.

(Source: WHFoods)

Did you know?
• There is a recipe for cooking asparagus in the oldest known cookbook from the third century AD

• Peru is the world's largest exporter of asparagus

Find out how to cook asparagus here.

Are you crazy for asparagus?

Happy Cinco De Mayo! In honour of Mexico, I thought I'd profess my love for avocados and share with you just how awesome they are. For starters, they're beautiful:

See? They're beautiful!

Why avocados are good for you
Avocados are full of health-boosting properties. Here are few reasons to include them in your diet:
• They contain vitamin K, which is good for bone health and helps fight liver and prostate cancers
• The folic acid helps prevent and ease the symptoms of irritability, depression and fatigue
• They have vitamin B6, which helps regulate your nervous system
• The potassium helps regulate blood pressure
• Avocados also contain nutrients called oleic acid and cartenoids. According to one of my trusty nutrition bibles, Supereating, oleic acid is a monounsaturated fatty acid that helps lower cholesterol. It also helps with carotenoid and vitamin K absorption.

Here's more info on the health benefits of avocados.

Did you know?
• The avocado tree is native to Puebla, Mexico
• An avocado is sometimes referred to as an Alligator pear
• It is a large berry (crazy, right?)
• It was known to the Aztecs as the fertility fruit
• To prevent avocados from going brown, add some lemon or lime juice after it's been peeled
• The first evidence of avocado (found in a cave in Pueblo, Mexico) dates back to 10,000BC
• That you can add sliced avocado to a salad
• You can use it as a spread on sandwiches in place of mayo
• That you can make an avocado shake? I have at least one a week. Here's how:

Blend together:
1 ripe avocado
4 tbsp cocoa powder
2 tbsp of raw agave syrup or honey
1 cup of milk (I use almond milk)
6 ice cubes

Enjoy!

Check out Colleen's post about Cinco De Mayo over at The Food Blog. She gives an awesome account of the Battle of Puebla, complete with action photos. You have to see it! You'll also find a great guacamole recipe.

Do you love avocados?