Currently browsing all entries in the Health Benefits category
Flaxseeds
Flaxseeds: Known as linseed in Europe, flaxseed is prized by health-conscious eaters everywhere due to its abundant omega-3 fatty acid content. Small, oval-shaped flaxseeds come from the flax plant, which is grown in European countries, including France, Belgium, Russia, and Germany. In the United States, flaxseeds are primarily produced in Montana, Minnesota, Texas, and the Dakotas.
Availability
Flaxseeds are available year-round.
How to Select and Store
Flaxseeds can be purchased either whole or already ground. The two different forms offer distinct benefits. Although ground flaxseeds may be more convenient, whole flaxseeds feature a longer shelf life.
Whole flaxseeds 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 flaxseeds are covered and that the store has a good product turnover so as to ensure their maximal freshness. Whether purchasing flaxseeds in bulk or in a packaged container, make sure that there is no evidence of moisture. If you purchase whole flaxseeds, store them in an airtight container in a dark, dry and cool place where they will keep fresh for several months.
Ground flaxseeds are usually available both refrigerated and non-refrigerated. It is highly recommended to purchase ground flaxseed that is in a vacuum-sealed package or has been refrigerated since once flaxseeds are ground, they are much more prone to oxidation and spoilage. Likewise, if you either purchase ground flaxseeds or you grind them at home, it is important to keep them in a tightly sealed container in the refrigerator or freezer to prevent them from becoming rancid.
Flaxseed oil is especially perishable and should be purchased in opaque bottles that have been kept refrigerated. Flaxseed oil should have a sweet nutty flavor. Never use flaxseed oil in cooking; add it to foods after they have been heated.
Preparation, uses, and tips
Grind flaxseeds in a coffee or seed grinder in order to enhance their digestibility and therefore their nutritional value. If adding ground flaxseeds to a cooked cereal or grain dish, do so at the end of cooking since the soluble fiber in the flax seeds can thicken liquids if left too long.
Quick Serving Ideas
- Sprinkle ground flaxseeds onto your hot or cold cereal.
- Add flaxseeds to your homemade muffin, cookie or bread recipe.
- To pump up the nutritional volume of your breakfast shake, add ground flax seeds.
- To give cooked vegetables a nuttier flavor, sprinkle some ground flaxseeds on top of them.
- Add a tablespoon of flaxseed oil to smoothies.
Nutritional Highlights
Flaxseeds, 1 Tbsp
Calories: 59
Protein: 2.3g
Carbohydrate: 4.1g
Total Fat: 4.1g
Fiber: 3.3g
*Good source of: Magnesium (43.4mg)
Tomorrrow, a recipe for Zucchini "Marinata" that includes flaxseeds.
Cauliflower
Cauliflower: This member of the cabbage family takes its name from the Latin words caulis, meaning stalk, and floris, meaning flower. As the head forms, the cauliflower crown is shaded from the sun in order to protect its milky white color; this prevents chlorophyll from developing and turning it green.
Availability
Cauliflower is available all year long.
How to Select and Store
Cauliflower can be found in the produce section of most health food stores, specialty markets, and supermarkets. Choose a firm, heavy head with compact, cream-colored florets and no sign of brown specks, which form as cauliflower ages. Store it in a plastic bag with holes poked in it for up to two days.
Preparation, uses, and tips
Wash cauliflower well just before using. Cut it into florets by pulling away the leaves and cutting around the core on the underside. Separate the florets by cutting them apart from the inside of the cauliflower. The green leaves at the base are edible, but have a stronger flavor than the florets. Adding a tablespoon of lemon juice or a cup of milk to the cooking water will prevent discoloration. Cut cauliflower into large florets, toss with olive oil and fresh thyme, and roast, or steam it and serve with a light cream or cheese sauce.
Nutritional Highlights
Cauliflower (raw), 1 cup (100g)
Calories: 25
Protein: 1.98g
Carbohydrate: 5.2g
Total Fat: 0.2g
Fiber: 2.5g
*Excellent source of: Vitamin C (46.4mg)
*Good source of: Folate (57mcg)
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Tomorrrow, Tacita's recipe for No Fat Cauliflower Stew
Bell Peppers
Bell Peppers: AKA: Banana Peppers, Bell Peppers, Bull’s Horn Peppers, Cubanelle Peppers, Green Bell Peppers, Pimiento Peppers, Red Bell Peppers
Sweet peppers range in color from green to yellow, orange, red, purple, and black. Red bell peppers are fully ripened green bell peppers, with a milder, sweeter flavor. Other peppers include the red, heart-shaped pimiento; the pale green, slender and curved bull’s horn; the long, tapered Cubanelle, which ranges in color from yellow to red; and the sweet banana pepper, which is yellow and banana-shaped.
Availability
Most sweet peppers are available all year long, with a peak from July through September. Fresh pimientos are available from late summer to fall.
How to Select and Store
Choose peppers that have deep vivid colors, taut skin, and that are free of soft spots, blemishes and darkened areas. Their stems should be green and fresh looking. Peppers should be heavy for their size and firm enough so that they will gently yield to slight pressure. Avoid those that have signs of decay including injuries to the skin or water-soaked areas. The shape of the pepper does not generally affect the quality, although it may result in excessive waste or not be suitable to certain recipe preparations. Peppers are available throughout the year but are usually in greater abundance during the summer months.
Peppers can be found in the produce section of health food stores and supermarkets. Choose firm, heavy peppers with deeply colored, shiny skin, and avoid any that are shriveled, soft, or limp. Store peppers in a plastic bag in the refrigerator for up to five days.
Preparation, uses, and tips
Wash peppers just before using; remove the stem, seeds, and interior membranes, and add to salads, soups, or stir-frys. Peppers can be sautéed, steamed, or baked. Roast peppers by holding them over an open flame, or broiling them about 1/2-inch (1.25cm) from the broiler flame and rotating every minute or so until they blacken evenly. Put charred peppers in a plastic bag for about 10 minutes, then pull off the blackened peels and rinse the peppers under cold water. Pat dry, remove seeds and stems, and slice peppers. Use roasted pepper slices in salads, or purée in soups.
Nutritional Highlights
Peppers, 1 cup (sweet, green, raw)
Calories: 40
Protein: 1.3g
Carbohydrate: 9.6g
Total Fat: 0.24g
Fiber: 2.7g
*Excellent source of: Vitamin C (133mg), and Vitamin A (942 IU)
Tomorrrow, a recipe for Stuffed Bell Peppers.
Zucchini
Zucchini: Probably the best known of the summer squashes, zucchini is a type of narrow squash that resembles a cucumber in size and shape. It has smooth, thin skin that is either green or yellow in color and can be striped or speckled. Its tender flesh is creamy white in color and features numerous seeds. Its edible flowers are often used in French and Italian cooking.
Availability
Zucchini are available all year long, but are at their peak during late spring.
How to Select and Store
When purchasing summer squash, look for ones that are heavy for their size and have shiny, unblemished rinds. Additionally, the rinds should not be very hard since this indicates that the squash are overmature and will have hard seeds and stringy flesh. Purchase summer squash that are of average size since those that are overly large may be fibrous, while those that are overly small may be inferior in flavor.
Preparation, uses, and tips
Wash zucchini just before using. The thin skins don’t need to be removed. Slice zucchini lengthwise and roast with sliced onions, add to soups or crudités, or stew with tomatoes, garlic, and basil.
Nutritional Highlights
Zucchini (raw, chopped with skin), 1 cup (135g)
Calories: 17
Protein: 1.4g
Carbohydrate: 3.6g
Total Fat: 0.17g
Fiber: 1.5g
*Good source of: Vitamin C (11mg)
Tomorrrow, a recipe for No Fat Stuffed Zucchini
