Posted by Janis Jibrin on Fri, Oct 23, 2009
Before I even had time to miss the peaches, blueberries and other summer fruit that had become my breakfast and snacking staples for the past few months, in came the wonderful fall fruit offerings. When you think of fruit, fall probably isn't the first season that comes to mind, but you'd be surprised by how many flavorful choices you have: Apples, pears, citrus, and grapes are all at their peak right now.
You can count on these fresh picks to deliver loads of flavor—whether you're adding them to salads, snacking on them right out of the crisper, or incorporating them into your recipes. Plus, they also can help keep you healthy. Take a look below to see what each offers.
Apples: They're a good source of a beneficial compound called quercetin, which helps fight cancer. Quercetin seems to have both antioxidant and anti-inflammatory properties. Not to mention, apples are high in fiber. You'll get three grams for a medium, 75-calorie apple.
Pears: Eat the skin, not only for its fiber (six grams for a medium pear), but also because USDA research shows that the different varieties of pears contain different types of antioxidants in their skins.
Grapefruit: Just ½ grapefruit (40 calories) covers about half
your vitamin C requirement for the day, and if you're eating a red or
pink variety, you'll also score 30 percent of your day's vitamin A
needs. Grapefruit's two main bioflavonoids are naringin and naringenin,
antioxidants that help prevent chronic disease. (Remember, grapefruit
can interfere with a variety of medications, so check with your doctor
to make sure it's OK to eat it.)
Grapes: You've likely heard about the phytonutrients (resveratrol, in particular) in red wine. That compound, of course, comes from grapes. And it's not just red grapes: Grapes of all colors are rich in resveratrol, an antioxidant that promotes heart health and also helps stave off cancer. Red and black grapes get their color from anthocyanins, another beneficial antioxidant.
Oranges: For just 60 calories, an orange delivers 93 percent the daily value (DV) for vitamin C, three grams of fiber, and 10 percent of the DV for folate, a B vitamin that helps fight cancer and birth defects. Oranges also contain powerful antioxidants called citrus bioflavonoids.
For more health-eating tips, check out TheBestLife.com.
Posted by Janis Jibrin on Fri, Oct 02, 2009
Summer may be over, but that doesn't mean you'll have to wait months to eat the season's fruit again. Thanks to the technology of flash-freezing, you can buy excellent frozen versions of your favorite produce. Not only are frozen options more convenient than fresh—no spoiling!—but they can often be more nutritious. After all, 'fresh' produce just isn't all that fresh after being shipped across the country. Heat, light and time all destroy key nutrients. Flash-freezing, on the other hand, happens just after produce is picked, which locks in most vitamins, minerals and phytonutrients.
Take a look at all the good-for-you nutrients these frozen picks offer.
Blueberries (unsweetened)
Calories per cup: 79
Frozen facts: They're an excellent source of fiber (four grams per cup), putting a dent in that 25-grams-per-day goal for women (38 for men). They're also a rich source of anthocyanadins, antioxidants linked to reducing blood clots and improving memory.
Blackberries (unsweetened)
Calories per cup: 97
Frozen facts: They contain an amazing eight grams of fiber per cup.
Peaches (unsweetened)
Calories per cup: 107
Frozen facts: They pack four grams of fiber, 443 milligrams of potassium, and a whopping 236 milligrams of vitamin C per cup.
Strawberries (unsweetened)
Calories per cup: 77
Frozen facts: A cup contains four grams of fiber and 91 milligrams (one and a half times the daily value) of vitamin C.
For more healthy-eating advice, check out TheBestLife.com.
Posted by Willow Jarosh on Mon, Sep 28, 2009
Last week I was preparing a recipe that called for nuts and as I added a cup of hazelnuts to my bowl, I tossed one into my mouth. Much to my dismay, my hazelnuts had gone rancid. As I picked the nuts out of my batter (note to self: Make sure ingredients are good before combining them with other ingredients), I wondered if there was any harm in using rancid nuts—as well as other foods that contain healthful fats, such as oils and seeds—aside from the fact that they taste gross.
As I researched, I learned that there are indeed some side effects that go beyond bad taste when these foods go rancid. In fact, it's changes in the chemical structure of the fats that create that distinct rancid flavor, and those same changes can turn heart-friendly monounsaturated fats into less healthful versions. In addition, the antioxidant content in these foods diminishes over time. Protecting nuts, seeds and oils from becoming rancid helps preserve their flavors as well as their health benefits.
Heat and time are the major factors leading to rancidity and the depletion of antioxidants. To extend the life of nuts, seeds and oils, move them away from heat sources, like the oven or sunny windows. Better yet, stick oils in the refrigerator and store nuts and seeds in the freezer. You might find that the cold temperature of the fridge causes oils to become thicker or slightly cloudy, but running them under water for a minute should clear them right up.
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Posted by Stephanie Clarke on Mon, Aug 03, 2009
While I love the taste and texture of fresh berries in the summer, frozen berries have a different (but equally important) place in my heart! They're a freezer must-have because they pack in lots of nutrition like vitamin C, fiber, and tons of antioxidants. Plus, they last much longer than fresh, and are available and budget-friendly year round. Here are five of my favorite ways to enjoy them:
1. A smoothie snack: Blend 1 cup of your favorite frozen berry with light flavored soy milk, like Silk Light vanilla or chocolate, for a quick and delicious summer snack.
2. Blueberry pancakes: Add frozen blueberries to whole wheat pancake mix.
3. Do-it-yourself fruit yogurt: Add thawed mixed frozen berries to plain low-fat or nonfat yogurt for a fresh fruited yogurt that saves you lots of added sugar.
4. Strawberry shortcake breakfast: Top frozen waffles with thawed frozen strawberries and low-fat plain yogurt drizzled with maple syrup.
5. Balsamic berry dessert: Let berries (try using mixed berries, such as strawberries, raspberries, cherries, and blackberries) defrost in balsamic vinegar mixed with a small amount sugar (about 1 teaspoon per cup of berries) for 30 minutes or longer; serve over light vanilla ice cream.
For more healthy-eating ideas, check out TheBestLife.com.