Nutrition...
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High Yield Foods
Great nutrition is necessary for prevention of chronic disease and improving energy and mood. Don't be intimidated by strict diet regimens or fads. Instead, learn about these wonderfully nutritious foods, and find ways to incorporate them into your everyday meals.
Kale
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Kale is a great antioxidant-rich substitute for lettuce or spinach in salads. Toss it with whole grain pasta for added nutrients, roast it up for a crunchy snack, or throw it in the food processor with fresh avocados and cannellini beans for a twist on healthy guacamole!
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
Jaggery
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Jaggery is a great substitute for syrups, brown sugar, brown rice syrup or honey. Jaggery is unrefined natural sugar that is produced without adding any chemicals. More than 70% of the total world jaggery production is done in India. Jaggery is popularly known as the “medicinal sugar” and is nutritionally comparable with honey. While refined sugar mainly consists of glucose and fructose, jaggery contains glucose and sucrose. The vitamin and mineral content of jaggery includes calcium, phosphorus, magnesium, potassium, iron, traces of zinc and copper, folic acid and B-complex vitamins. Jaggery is found in blocks or chunks and dissolved over heat with water to the desired consistency. It thickens again when cooled, and the thick syrup can be substituted in equal parts for any other sweetener in recipes, bars, or drinks.
Milled Flax Seed
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Milled or ground flax seed is a great source of omega-3 fatty acids, lignans, and fiber. Omega-3 acids are essential for heart health, and each tablespoon of milled flax has about 1.8 grams of omega-3. Flaxseed also contains significantly more lignans, which have anti-oxidant qualities, than other plant sources. Whole flaxseeds often pass through undigested whereas ground or milled flax is more easily absorbed. Add milled flax to a variety of foods, both raw and cooked. Sneak it in to baked cakes, bars, and meatloaf or add it to cereal, oatmeal, and shakes!
Quinoa
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Quinoa is a great substitute for rice or couscous with curries or salads. Quinoa is actually a protein rich seed, which is used in place of grains, so this is a great gluten-free substitute. It is rich in amino acids and also contains minerals like magnesium, iron, copper, and phosphorus. Quinoa has twice the protein of brown rice and more fiber. It’s also a great source of folate—important for women. To prepare: simply bring 1 part quinoa, 1.5 parts water, and some salt to a boil. Simmer over low heat about 15-20 minutes until the water is evaporated and the characteristic “C” has come off the seeds. Fluff with a fork and enjoy!