There are lots of healthy vegetables out there, and kale is among the healthiest. The best way to make sure that you enjoy flavorful and nutritious kale is by cooking it properly.

​Your diet can contain cruciferous vegetables 1-2 times per week at a minimum serving size of 1 to 1 and1/2 cups. Kale as well as other vegetables that belong to the cruciferous group can be enjoyed 4-5 times a week and at a minimum serving size of 2 cups.

One serving of cooked kale, approximately 1 cup or 130 grams contains 1327.6% vitamin K, 354.1% vitamin A, 88.8% vitamin C, 27% manganese, 10.4 % fiber, 10% copper, 9.3% tryptophan, 9.3% calcium, 9% vitamin B6, 8.4% potassium, 6.5% iron, 5.8% magnesium, 5.5% vitamin E, 5.4% omega-3 fats, 5.2% vitamin B2, 4.9% protein, 4.6% vitamin B1, 4.2% folate, 3.6% phosphorus, 3.2% vitamin B3, and 2% calories.

Although kale is not that well-researched compared to other cruciferous vegetables such as broccoli or cabbage, it has some unmatched nutritional benefits aside from its exceptionally rich supply of nutrients.

​Similar with other cruciferous vegetables, kale has been the focus of extensive studies in connection with cancer. Research studies of kale focused on cancer make perfect sense since the nutrients present in kale function as antioxidant, anti-inflammatory, and anti-cancer capacities. The anti-cancer nutrients of kale are called glucosinolates.

Kale provides a number of special cholesterol-reducing benefits if cooked through steaming. When kale is steamed, its fiber-related contents bind well with bile acids in the digestive system. This binding process makes the excretion of bile acids easier and result in lowered cholesterol levels.

The anti-cancer benefits of kale have been clearly associated with its unique concentration of antioxidants, specifically carotenoids and flavonoids.

​The risk-reducing benefits of kale have recently extended to various types of cancer which include cancer of the prostate, ovary, colon, breast, and bladder. Isothiocyanates that come from glucosinolates play a key role to achieve these risk-reducing benefits.

Kale has been recognized to provide complete support for the detoxification system of the body. The latest study has demonstrated that isothiocyanates that come from glucosinolates help in detox regulation at a genetic level.

Researchers have identified more than 45 unique flavonoids present in kale. Kaempferol and quercetin head the list.

These combine antioxidant and anti-inflammatory benefits that make kale the top dietary food with regards to the prevention of oxidative stress and chronic inflammation.

Carotenoids pass through the human digestive system up into the bloodstream. Carotenoids have demonstrated the capacity of kale to improve blood levels of carotenoids. That is a significant finding since beta-carotene and lutein are pivotal nutrients that protect our body against oxidative damage.

​Category:
Fruits And Veggies and ​Super Foods

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​We have all heard about how eating raw garlic is very good for us. But what is challenging (in addition to the garlic breath) is to find healthy and tasty ways to consume raw garlic.

​So, here is a modified garlic bread idea- take a slice or two of whole wheat bread. You can try spelt bread if you are gluten intolerant. Then layer on a few slice-shavings of cheese. I have used Havarti here though any medium hard cheese which can be shaved into thin slices should work well.

​Then layer finely sliced garlic and then toast in a toaster oven on 350 °F for around 7-8 minutes. You can even sprinkle some flavorful dried herbs on top like dried oregano- which provide many added health benefits.

The heat from light toasting will help to bring out not only the flavors but also the intrinsic healing essential oils of these herbs and garlic. 

Depending on which cheese and herb/s combination you choose to use, you can create many awesome flavors. 

You can have a quick, healthy snack and at the same time consume a few cloves of raw garlic and some healing herbs- all in one go! 

Category:
Cures From Kitchen, Herbs And Spices and ​Interesting Sides

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#eatrawgarlic #garlic #garlicbread #rawgarlic #healthyheart

Blueberries ranked as the second most widely consumed berries in the world, next to strawberries. This only proves that blueberries are among the highly popular fruits categories. One serving of blueberries, approximately 1 cup or 148 grams contains 35.7% vitamin K, 25% manganese, 23.9% vitamin C, 14.2% fiber, and 4% calories (84). 

Apart from its popularity, blueberries consistently ranked in the US diet to be among the fruits that have high antioxidant capacities.

​Antioxidants are found not only in fruits but as well as in seasonings, spices, and vegetables. Antioxidants essentially optimize health since it helps combat free radicals that are able to cause damage to cellular structures and even to DNA. It is highly recommended to eat fresh blueberries not only because they have the best flavor, but more importantly because they offer the greatest health benefits.

With the vast range of antioxidants found in blueberries, you can only expect to find studies showing that the body systems that require special protection from oxygen damage such as the cardiovascular system developed enhanced antioxidant defenses. However, what is astonishing about the studies on blueberries is the entire body relevance.
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The phytonutrient content of blueberries has been the focus of most researches on blueberries. The first phytonutrients commonly mentioned as properties of blueberries are the anthocyanins. These colorful antioxidant pigments not only give a number of foods their amazing red, blue, and purple shades, they have wonderful nutrition-supportive properties as well.

Apart from the fact that anthocyanins found in blueberries are amazing phytonutrients and support for our body systems, blueberries actually contain a variety of health-promoting phytonutrients.

Daily blueberry intake of about a cup or two helps improve blood fat balances in a number of ways which include having reduced triglycerides, increased HDL cholesterol level, and lowered total cholesterol level. 
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Apparently, blueberries are not only beneficial in terms of improving memory but also in delaying the onset of some cognitive problems that are often linked with aging.

Blueberries as well as the other berries help regulate blood sugar levels in people who are already diagnosed with blood sugar issues.

The anthocyanins in blueberries have shown to be capable of protecting the retina from oxidative stress. Moreover, anthocyanins can provide defenses for the retina from damage caused by sunlight.
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Further, there are a growing number of researches on blueberries that focus on its cancer-fighting benefits. Cancer of the small intestine, esophageal cancer, colon cancer, and breast cancer are the types of cancer that have already been studied in connection with blueberry intake.

​Category:
Fruits And Veggies

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#blueberry #blueberries #antioxidant #anthocyanin #phytonutrient

Food is an important part of daily life and women all over the world struggle to find the right diet plan. It is important to know what foods are best when it comes to providing the body with beneficial nutrients and vitamins.

​Staying healthy is easily done when optimal food choices are made.  The foods mentioned below can be incorporated into any diet and provide the body with various nutrients and protection. 

Kefir is a type of fermented milk produce that can easily replace yoghurt in a diet. Kefir is made from a variety of milk sources including cow and goat. Due to the fermentation process, kefir has a slightly tangy and sour taste. Kefir is one of the strongest probiotic foods with its abundance of healthy microbiota. It is full of minerals, amino acids and vitamins such as vitamin B12, vitamin K2, thiamin, folates and calcium. Kefir has less sugar content than yoghurt and is higher in protein. 

Fatty fish are essential in helping the body receive omega-3 fatty acids such as eicosapentaenoic acid  (EPA) and docosahexaenoic acid (DHA). Fatty fish are beneficial to maintaining cell membrane and protecting the body from numerous health issues.

​Fish has been found to prevent stroke, heart disease, joint pain, hypertension, depression and inflammation related illnesses. 

The other omega-3 fatty acid called alpha-linoleic acid (ALA) can be found in foods such as flaxseed and walnuts, but the high levels of DHA and EPA are unique to fatty fish. Salmon, especially wild salmon, packs a lot of omega-3s. It also has vitamin D, a nutrient that most women do not get enough of. 

Beans are a great source of fiber and protein. They have low fat content and protect against cancer and diseases. The high fiber content in beans reduces cholesterol levels.

​Women can benefit from eating beans since they have been suggested to help regulate female hormones as well as help with menopause and premenopausal symptoms. Healthy bean options include lentils, green bean, kidney beans, chick peas and peas. 

Avocados are a must have on a woman’s super food list. This small yet powerful fruit might be rich in fat but the oils in avocado are healthy. Monounsaturated fats are beneficial to the body and help maintain a healthy heart, manage weight and reduce cholesterol levels. Avocados are full of nutrients such as folate, magnesium, potassium, fiber, protein and vitamins B6, K and E.  

​#superfood #healthyeats #nutritiousfood #healthyeating #healthforwomen #nutritionforwomen #organicfoods #cleanfoods #foodforwomen #nutrition #health #healthylifestyle #superfoods

​Men have their own nutritional needs that vary from the needs of women. The nutrients that are necessary for men help build muscle mass, avert prostate cancer and so on.

​Men who practice eating a healthy diet and participate in regular exercise lower their risks of cancer and heart disease and increase performance abilities. 

Oysters are full of the antioxidant called zinc. It is a critical mineral when it comes to a healthy reproductive system in males. An intake of two or three oysters per day is enough to fulfill the recommended daily intake of zinc. Deficiencies in nutrition are a major cause of low testosterone levels. Zinc can also come from legumes, lean pork, lean beef and a variety of shellfish.

Bananas are full of potassium, which is necessary in controlling blood pressure, heartbeat and nerves. This super food will also boost the immune system due to its vitamin B-6 compounds As a bonus, bananas provides a quick supply of energy. Magnesium is also found in bananas and, in combination with potassium, can lower the risk of stroke. Potassium can also come from tomatoes and orange juice. 

Omega-3 fatty acids are essential to a healthy diet. The best form of fat for a diet is found in fish. Fish have polyunsaturated fats that are excellent for the immune system, heart and also lower the risk of cancers such as prostate cancer.

​They are also anti-inflammatory. Omega-3 fatty acids are most significant in fatty fishes such as tuna, salmon, sardines, herring and mackerel. To top it off, fatty fish also provide vitamin D. 

Cruciferous vegetables are a must when it comes to eating healthy. Broccoli and other cruciferous vegetables prevent cancer and heart disease.

They are also full of vitamins and minerals including vitamin C, potassium and beta-carotene. Broccoli has a cancer fighting phytochemical known as sulphoraphane, which protects against colon and prostate cancers. Other cruciferous vegetables include cauliflower, Brussel sprouts and cabbage.

Another nutritious vegetable for men is kale. This dark, leafy green has a high level of organosulfur compounds, which are known as cancer fighters.

​Consuming kale helps the body to rid itself of carcinogens. Kale also has the carotenoids zeaxanthin and lutein, which have been found to reduce the risk of cataracts. It is low in calories and has nutrients such as manganese, calcium, iron, copper and vitamins A, B, C and E.

​#superfood #healthyeats #nutritiousfood #healthyeating #healthformen #nutritionformen #organicfoods #cleanfoods #foodformen #nutrition #health #healthylifestyle #superfoods

As those of you who know me personally know my weakness for French Fries. But we also know the fact that it is a deep-fried food, it can be quite unhealthy to even occasionally indulge in it. Plus, when it eat it in restaurants and other such places, the fact that they have fried it in re-heated oil, makes it even worse for our body- due to trans-fat.

I needed find a simple and easy alternative by which I could enjoy my favorite food without health worry or guilt. That is why, I invested in an air fryer.

​As I understand, given their popularity, their prices have come down quite a bit, but when I had purchased it, it was quite an expensive investment for a kitchen appliance that I intended to use only occasionally!! 
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Oh, all that we do to enjoy our favorite foods…

Now, you may wonder, what is an air fryer??

To be clear and precise, an air fryer does not really “deep fry” our food. Since, for food to be deep fried, it is essential that it is immersed in hot oil and cooked in that manner. This is not the case with an air fryer, and this is also the reason why it utilizes so less oil in cooking- making it a healthy way to “fry” our favorite foods!!

For e.g. let’s say, you want to make a pound of French fries. Then with an air fryer you put your cut potatoes (or whatever it is that you are trying to fry) in the food tray and then pour a tablespoon or so of regular cooking oil over the cut potatoes. Most of these machines come with an oil measuring spoon and they also provide some recipe ideas to get you started.
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How they accomplish the same texture and taste of “deep frying” is by utilizing innovative technology that actually works on the same principle as your countertop convection oven.  

Air fryer is a small kitchen top electric appliance with typically a heating filament and a fan that blows the hot air around the cooking chamber.

​This hot air is swirled in a circular manner, ensuring that all the surface of your food is coated with hot oil and as this happens in a slow manner, it ensures a truly crisp texture and an awesome taste!! 

I was a skeptic, until I started using it to make French fries!! The best part is that we can easily add various innovative flavoring spice-mixes and try out unique tastes. 

Check out my article on Masala French Fries for some ideas…

Yes, it is true that I do love the taste and texture of these air fried French fries and personally I feel that if I am going to use it for occasional indulgence then it should be fine. 

Given I typically try to cook my food with Ayurvedic principles, the fact that this technique utilizes less oil, is good news from a kapha lowering-balancing perspective. 

Though the fact that hot air is blowing thru oil, creating a fine spray of hot oil, which coats our food, I am not sure if there are enough independent studies (i.e. studies that are not funded by these air fryer making companies) that have been conducted to ensure that there are no long term repercussions on our cholesterol levels or general heart health by consuming oil which has been mechanically treated in this manner!!

​Hopefully not- since for now, an air fryer seems like a total God-send appliance for my French-fries loving taste buds!! :-))

​#airfryer #frenchfries #deepfriedfoods #lowercholesterol #hearthealth #cardiovascularhealth

Potatoes… ummm… they are probably the most loved vegetables of all. And they probably also have a very bad reputation for being fattening!!

This is probably because of all the fatty ways in which we prepare potatoes!! Potatoes do have many important nutrients. I will write another post on that… this post is about how we can enjoy this delicious vegetable.
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Yes, it is true that potatoes are very starchy and one way to counteract it is to rinse and soak it in cold water and throw away that water. Also, make sure that you have keep the skin on your potatoes to ensure that you retain most of its beneficial nutrients.

Considering the fact that I absolutely love French Fries- though folks from Belgium will be quick to correct that it originated in Belgium and then became famous after being included the American fastfood meals and that “French Fries” have nothing French about them!!

Now that you know this little tidbit about French Fries history trivia- let’s see how we can enjoy it and make some special flavorful versions of this tasty side dish (sometimes main dish, like in my case- just sometimes, I promise!!)

I invested in an Air Fryer- for those of you who are not sure about how an air fryer works, you can check out my article about it, titled- Air Fryer- great way to occasionally indulge in deep fried foods!!  
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But bottom line is that this machine utilizes just a tablespoon or so of oil to ‘deep fry’ and make a pound of French fries. 

Then considering I love my Indian masalas, I have made these fries (photographed here) with Garam Masala, by sprinkling some over the half-cooked potatoes, after around the half-cooked mark! 
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I have also made these with other flavors from around the world- Ras al Hanout (also written as Ras el Hanout) spice mix from Morocco is my favorite after Indian Masala French Fries.

Try out this variation or anything else that you fancy- after all it is true that food is about healthy eating and providing our body with good nutrition, but it is also true that it is important to feed our soul with food that truly brings us joy.

In this regard, there are no hard and fast rules about hey- you cannot use Indian masalas on French Fries or sprinkle some Ras al Hanout on your Belgian waffle.

If you like it and it is not detrimental to your health and you do not overdo it, then a little indulgence should help to not just feed your body about also feed and uplift your soul.

Maybe this is where the word- soul food originally came from?? I need to now research that word origin. Will let you know my findings in another post… :-)

​#soulfood #frenchfries #masalafrenchfries #sinfulfoods #enjoyfood 

#AvocadoforHealth #BenefitsofeatingAvocado #Superfoods

Ayurveda notes: Tomato can of course increase pitta, which is not typically recommended during summer season, but given its humungous health benefits along with great taste, if one is particularly concerned about it’s pitta generating qualities, then you can counteract it by sprinkling a little organic sugar over it.

​Where avocado is concerned lemon/lime helps reduce its pitta qualities. Not to mention that sweet basil which has generous nutritional benefits is not used just as a garnishing here but as a main herb-salad ingredient. So, that makes this a good salad to consume even during summer days!

​#DeliciousSummerEats #ILoveTomato #TomatoSalad #TomatoandAvocado

Grilled Zucchini is a perfect summer dish- light and flavorful. With so many fresh fruits and veggies coming to the market and temperatures rising, we need to find foods that are light to digest and but also full of taste and flavor. 

So, grilled zucchini is an easy favorite! Cut zucchini in half. Coat with olive oil and grill on both sides. Just before you are ready to take them off the grill sprinkle some sea salt, dried garlic powder and freshly ground black pepper. Finally garnish with cilantro and grated parmesan cheese.

Ayurveda notes: Hot summer months are quite a challenge as it unbalances our pitta dosha. It can be even more challenging if you naturally suffer from pitta disorders like excessive body heat, acidity and so on. Zucchini is perfect for summer meals, as it is very light to digest. Garnishing with cilantro further helps in calming our pitta dosha.

​#LightSummerEating #Grilled Zucchini #TastyGrills

#healthbenefitsofvegetables #eatingvegetables #cleanfoods #eatinghealthy #balancednutrition

#SimpleBreakfastIdeas #HealthyEating #GoodBreakfast