fiber-rich foods

The Amazing Artichoke: How to Steam Them, Cook With Them and Much More

Spring is just around the corner, and that means one thing: Delicious spring veggies are going to be showing up in produce aisles very soon. One of my all-time favorite spring veggies is the artichoke. Why do I love artichokes so much? Read on to find out. Health Benefits of Artichokes Artichokes have a unique flavor that works well in many recipes (and you know you love them in dips!) But there are numerous health benefits to artichokes as well. They are low in fat and calories but rich in vitamins, minerals, antioxidants and fiber. They have been popular for their ability to lower cholesterol, improve digestion and boost heart, brain and liver health. Artichokes also contain a powerhouse flavonoid called luteolin, which protects the brain—particularly from brain fog—while increasing memory, fighting inflammation and free radicals, and preventing cholesterol formation. Artichoke leaf extract encourages your body to process cholesterol more efficiently, leading to lower overall levels. It also helps prevent plaque deposits in your arteries, thus helping in the fight against heart disease. (The battle is real!) It’s no wonder that artichokes are native to the Mediterranean region and a staple of the uber-healthy Mediterranean diet. I’ve even highlighted them in my book, “The O2 Diet”, because artichokes are not only healthy but they’re delicious and fun to eat. Yes, artichokes can be intimidating with their prickly thorns, spiky leaves and fibrous, hairy choke. But once you learn how to work with them, you’ll be hooked. I promise. Below, watch my quick tutorial on how to steam them if you want to eat them in their most wholesome state. 10 Simple Steps to Steaming an Artichoke View this post on Instagram A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) Step-by-Step Guide to Steaming an Artichoke 1. Pick an artichoke with tight leaves that feels dense. 2. Rinse it thoroughly in cold water. 3. Cut the tips of its leaves (or bracts) off and trim the remaining leaves. 4. Rub lemon across the trimmed top to reduce oxidation. 5. Cut the artichoke stem so 1 inch remains. 6. Place it in a steamer and bring the water to a boil. Steam for approximately 30 minutes. 7. Remove artichoke from steam and appreciate its amazingness! 8. Peel off the outer leaves. 9. Eat the artichoke by scraping the leaves between your teeth. 10. Peel off the soft baby leaves and cut off the fuzzy part (choke). Enjoy! Fun Facts About Artichokes They’re a thistle: Artichokes aren’t technically vegetables, but rather the edible flower buds of a plant in the thistle family. They’re harvested before the plant’s flowers come into bloom. It’s called a choke for a reason: To get to the edible parts of an artichoke, which are the heart and inner leaves (technically called bracts), you first have to strip away the intimidating, inedible parts. This includes the outer leaves (or bract) and the choke, which is the hairy, throat-clogging portion of the plant that buds into a flower if left to mature. A small town in California is the artichoke capital of the world: Castroville in California’s Monterey County not only grows most of the state’s artichokes, but it’s also home to the annual Castroville Artichoke Festival. The fest has been going on since 1960, but has gotten so big in recent years that it had to be moved out of the town to a nearby convention center. Now that I’ve given you a lot of reasons to love artichokes, read on for some artichoke recipes I love. Eat More Artichokes Artichokes can be eaten raw, steamed, baked, roasted, grilled or fried, and their flavor evolves with each iteration. Here are a few delicious recipes featuring the delicious, nutrient-dense and underrated … artichoke! Roasted Artichoke Hearts You can roast them with just a little extra-virgin olive oil, salt, and pepper for a crispy touch. They work as a side dish on their own or as a topper on salads, a flavor enhancer in a spinach artichoke pasta or even in an artichoke soup. Hearts of Palm and Artichoke Salad Hearts of palm and artichokes are the perfect burst of spring flavors in a salad and the antidote for when you’re just tired of the same old kale and spinach salads. Veggie variety not only prevents you from getting bored of your healthy diet, it’s also important to ensure you’re getting in a wide range of nutrients. Stuffed Chicken Breast With Lemon-Artichoke Pesto Artichoke pairs really well with chicken and it plays a starring role in this recipe. Followed by walnuts, fresh basil and antioxidant-rich garlic. It’s a far cry from the standard stuffed chicken of cordon bleu fame, which is typically stuffed with ham and cheese, then breaded and covered with a thick, creamy sauce. The only similarity between that and our recipe is the stuffed chicken. Chicken with artichoke might not be traditional like cordon bleu, but something tells us the French would still approve. (Images: Shutterstock)

20 Foods That Help You Poop

Is it just us or did everyone suddenly become OK with talking about poop? Honestly, we’ve always been on board with that. After all, regular elimination is key for everything—from removing waste from the body to banishing bloat. Luckily there’s a lot we can do to support regularity, like putting healthy, whole foods on our plate. But the key to healthy bathroom habits is to consume adequate amounts of fiber. Soluble Fiber vs. Insoluble Fiber Quick refresher: there are two types of fiber—soluble fiber and insoluble fiber. Soluble fiber is best known for its ability to bind with glucose (or sugar) in the gut and slow down its absorption into the blood. Soluble fiber also binds with cholesterol, helping to carry it out of the body. When it comes to bowel movements, or BMs, soluble fiber-rich foods help to thicken the stool. Translation: these foods are extra important if you’re dealing with diarrhea. Insoluble fiber, on the other hand, is known to speed things up in the GI tract. Basically, it’s your BFF if constipation is your primary concern. Any plant food that contains fiber will naturally contain a combination of both soluble and insoluble fiber. The only difference is that some have a greater proportion of soluble to insoluble, or vice versa. Just remember: both types of fiber are important for health, and plant foods will naturally contain a mixture of the two. So as long as you’re eating your fruits and veggies (and nuts and beans and whole grains and water), you’re golden. Keep Healthy Fats in the Mix When it comes to fats, striking a balance is key for healthy digestion. That is, a diet packed with unhealthy fats can contribute to slowed digestion, bringing on bloat and constipation. Plus, foods high in the types of fats we want to limit (think: bacon, processed cheeses, packaged snacks) typically don’t contain any fiber. Putting too little fat on your plate is also not a good idea, since nutrient-dense fats like nuts, seeds, and avocado are naturally loaded with gut-friendly fiber. Healthy fats are also critical for everything from maintaining hormone health to fighting inflammation and lowering heart disease risk, so it’s essential to include them in the diet. Stay Hydrated And don’t forget about water. Adequate hydration (psst, go pour yourself a cup of H2O right now!) keeps our cells happy and our energy levels optimized. Water also supports healthy digestion by helping to soften and move material through our GI tracts. Still, sometimes we all need a little extra help to “get going,” so to speak. Read on for 20 foods that can help you poop. Foods That Make You Poop Apples Apples are packed with soluble fiber but eat them with the skin on and you’ll get a hit of insoluble fiber, too. Pair an apple with a couple spoonfuls of almond butter for even more nutrients and longer-lasting fullness. Bonus points if you’re able to opt for organic because conventional apples are among the top 12 fruits and vegetables with the highest levels of pesticide residue. Artichoke We might adore artichokes in a dip, but this superfood has so much more to love about it. Like so many of the foods on this list, artichokes are a great source of fiber, with 6 grams in each one. Some of that fiber is in the form of inulin, which acts as a prebiotic, helping keep your gut healthy and strong. And artichoke’s gut benefits don’t stop there. Cynarin, a compound that occurs naturally in artichokes, may reduce bloat and gas by improving digestion of some fats, stimulating bile production and generally helping move things along in the gut. Avocado Not just a trendy toast topper, avocados are an excellent source of fiber (both soluble and insoluble) that can help relieve constipation. One cup of sliced avocado contains 10 grams of fiber. As a bonus, avocados are loaded with nutrients, including heart-healthy oleic acid, a monounsaturated fatty acid that can lower cholesterol and reduce inflammation. Beans If you’re struggling with constipation, beans (and other legumes like lentils) can bring on BMs thanks to their high fiber content. Just ½ cup of black beans puts 7 grams of fiber on your plate. Heads up: beans can bring on bloat and gas in some susceptible individuals. Why? Not only are they packed with fiber, but they also contain a certain type of carbohydrate, called raffinose, that can be hard to break down in the body. As a result, some people experience GI discomfort after eating them. Start by incorporating small amounts of beans in your diet, then scale up depending on your tolerance. Brown Rice Whole grains in general are a great source of fiber, and brown rice is no exception. Whereas white rice has its outer bran layer removed, brown rice remains intact and therefore serves up more fiber. For a complete breakdown of how the two stack up nutritionally, check out our guide to white versus brown rice. Chia Seeds Have you ever noticed that chia seeds plump up when submerged in liquid (think: chia pudding)? The soluble fiber-rich seeds essentially do the same thing in your gut, meaning they expand and help you stay full for longer. Added bonus: they’re one of the only plant sources of omega-3 fatty acids. Farro Farro is far from an empty carb. In fact, this grain offers some impressive health benefits. For starters, it’s loaded with fiber and protein helping keep you fuller longer while getting your digestion moving along. It’s also an excellent source of iron and magnesium. Just remember that you can’t completely remove gluten from Farro, so it’s not a good bet for people with gluten intolerance or celiac disease. RELATED: 2 Farro Salad Recipes You NEED in Your Life Kiwi Kiwi is high in both soluble and insoluble fiber. And now a randomized study has shown that two peeled kiwi per day improved chronic constipation and was better tolerated than other natural remedies. For a

Chia Seeds: Benefits of the Fiber-Packed Superfood Plus 6 Nutritious Ways to Eat Them

Ch-ch-ch-chia … Of course we’re talking about the amazing chia seed here and not the late night infomercial pet. The chia seeds we’re discussing are so much cooler than a terracotta figurine where moistened chia seeds sprout in a couple of weeks to resemble hair. But what’s all the fuss about chia seeds, anyway? Well, these small but mighty seeds are thoroughly packed with nutrients and health benefits, that’s what! Read on to learn more about these nutrient powerhouses plus six recipes with chia seeds to easily incorporate them into your healthy lifestyle. What Are Chia Seeds? Chia seeds (Salvia hispanica) are the tiny edible seeds of a flowering plant in the mint family. This superfood has historically been valued as a vital crop with medicinal, religious and nutritional properties. Ancient civilizations such as the Mayans, Aztecs and Incas supposedly incorporated chia into their diets for energy. Chia means “strength” in the Mayan language and the seeds were eaten by warriors for sustenance during battle. Together with beans, corn, squash, and amaranth, chia seeds were an important part of the diet of these indigenous peoples, according to Encyclopedia Britannica. Benefits of Eating Chia Seeds Superfoods are particularly high in either one or a combo of antioxidants, fiber, healthy fats (essential fatty acids), and phytonutrients. Chia seeds fall under this definition. Packed with nutrients Chia seeds offer a long list of important nutrients which are essential for good health. They are high in: Fiber Omega-3 fatty acids High-quality protein Minerals (such as manganese and calcium) Antioxidants (including quercetin, caffeic acid, chlorogenic acid and kaempferol) Help prevent chronic health issues Need further proof of their superfood status? Chia seeds are popular for their ability to improve digestive health and reduce the risk of heart disease and diabetes. What’s not to love? Great for weight loss and constipation “If you’re wondering how to eat chia seeds, they’re super easy to add to any meal. You can sprinkle them on salads, stir into yogurt or smoothies, or add to baked goods,” says Nutritious Life founder Keri Glassman, MS, RD, CDN. “One tablespoon has only 70 calories and will contribute greatly to feeling satisfied, which also makes chia seeds great for weight loss. Plus, the soluble fiber in chia seeds is helpful for easing constipation. “ RELATED: 3 Edible Seeds That Make Awesome Snacks Cooking With Chia Seeds Looking for more inspiration to cook with chia seeds? Here are six clever recipes to help you easily include chia in your diet. Strawberry Chia Jam You’ll say buh bye to Smuckers (or other store-bought jams) forever after tasting this strawberry chia version. Chia seeds’ natural gelling capability makes them ideal for foods like jams and puddings, where they act as a thickener. Why are chia seeds so great at thickening? It’s mainly due to the soluble fiber in them (which is great for helping move things along the digestive tract!) but also because their outer shell is hydrophilic, which gives them the ability to absorb over 10 times their weight in liquid! (If that’s not a superpower, we don’t know what is!) Use chia seeds to make this fruity spread (created by an alum of the Nutritious Life Studio’s Become a Nutrition Coach program) and you’ll also be getting fiber, minerals, protein, omega-3s and antioxidants on your morning toast–all without the refined sugar. Overnight Chia Pudding with Berries This overnight pudding will quickly become a family favorite. On top of the fiber-rich chia, you get an extra fiber boost with the blueberries and strawberries, helping you to feel full and satisfied longer. Walnut Chia Chocolate Thumbprint Cookies Looking for a healthy cookie recipe? Look no further than these decadent—yet nutritious—chocolate thumbprint cookies. They’re fun to make, too! Walnuts are the top nut for brain health, chia seeds are the top seed for heart health, and both are loaded with good-for-you omega-3 fatty acids. Throw in some dark chocolate for an extra antioxidant boost, and you might just have a cookie on the verge of being … dare we say it … healthy! Gluten-Free Celery Chia Clove Muffins This celery muffin is pleasantly mild, and it’s even tastier when toasted and topped with a bit of salted grass-fed butter or some strawberry jam (see above for our strawberry chia jam for a double whammy of chia!). The celery is a nutritional powerhouse (to many people’s surprise!) that gets amped up with chia seeds. With its healthy amounts of fiber, protein, and healthy fats, this recipe is great for keeping blood glucose levels nice and steady–perfect for those who are watching their blood sugar. Nut and Seed Bread (With Chia) Don’t get hung up on the word “bread” here because there’s nothing bready about this recipe. But you will be able to eat the finished product like bread, even though it’s totally gluten- and grain-free. The ingredients in this recipe include a simple mix of nuts and seeds (including chia!) bound together with an egg and a pinch of salt, then baked for 25 minutes. Nothing could be easier, or more satisfying. Yerba Mate Pumpkin Spice Chia Pudding Another healthy way to enjoy that pumpkin spice flavor? Yes, please. Chia pudding is a protein- and healthy fat-packed dish that can be eaten for breakfast, dessert, or as a post-workout snack. Add pumpkin spice and it’s even more delicious than usual. Add Argentine Yerba Mate and it also comes with an extra energy boost. It’s filled with antioxidant-rich spices and superfood chia seeds and tastes like bliss. Ch-ch-ch-chia! (Images: Shutterstock)

20 Prebiotic Foods and Why They’re Important

It’s news to no one that gut health is huge. After all, a thriving gut microbiome has been linked to countless positive health outcomes, from improved digestion and mood to decreased risk of Type 2 diabetes and obesity. While diet isn’t the only factor that influences our gut microbiome (genetics, medications and environment matter, too), eating certain foods can help you get your gut in good shape. Best of all, those ingredients aren’t hard to come by. Read on for a nutritionist’s guide to the gut microbiome, plus 20 prebiotic foods that fuel it. What is the Gut Microbiome? The gut microbiome describes the ecosystem that resides in our small and large intestines (AKA the colon or the gut). That ecosystem consists of trillions (yes, trillions) of microbes that carry out key functions. For example, bacteria in the gut help us digest and extract energy from the foods we eat. Since some 70% of immune cells live in the gut, the microbiome also plays a critical role in helping us fight off disease. But in order to do that, the gut microbiome has to be healthy. That’s where prebiotics come in. Why are Prebiotics Important? Here’s a quick refresher on prebiotics and probiotics. Probiotics are active strains of bacteria that occur within certain foods and drinks, such as yogurt or kombucha. Prebiotics are not bacteria, but rather nondigestible compounds which serve as food sources for the healthy bacteria in your gut delivering benefits to your microbiome. During digestion, prebiotic foods are fermented in the gut to produce compounds like short chain fatty acids (SCFAs) that provide critical energy to the cells of the intestines. SCFAs are also associated with inhibiting the growth of colon cancer cells and supporting healthy blood sugar and cholesterol levels. 20 Prebiotic Foods One more reason to eat your fruits and veggies? All prebiotic foods are fiber-containing plants. Here are some of our favorite sources of prebiotics. 1. Apples Pro tip: don’t peel your apples! Consuming the fruit with the skin on delivers a healthy dose of fiber from the peel. Spice things up by making one of these antioxidant-rich recipes that let you enjoy apples at every meal of the day. 2. Asparagus Asparagus are natural bloat busters, thanks to the compound asparagine that acts as a diuretic. The spears are also rich in prebiotic fibers that help our good gut bugs thrive. Treat your belly right with our Truffled Roasted Asparagus with Shallots. 3. Bananas Slightly unripe bananas are a great source of prebiotic resistant starch. As the fruit ripens, the resistant starch content goes down and the sugar content goes up, so eat bananas early for the utmost belly benefits. 4. Barley Oats may be the go-to whole grain at breakfast, but barley is just as nutritious and delicious. Try our Breakfast Barley Breakfast Salad to start your day strong with prebiotics. 5. Chia Seeds Another small but mighty nutritional powerhouse? Chia seeds. According to UMass’s Chan Medical School, fiber-rich chia seeds contain prebiotics along with alpha lipoic acid (ALA), a heart- healthy omega-3 fatty acid. 6. Chickpeas As if we needed another reason to love hummus. Just one cup of chickpeas delivers nearly 13 grams of fiber. Try our Roasted Curry Chickpeas for a crunchy plant-based snack. 7. Chicory Root Ever seen the word ‘inulin’ on a nutrition label? The prebiotic ingredient is derived from chicory root, a plant in the dandelion family that supports digestion and promotes bowel movements. Just beware of inulin-packed products like protein bars if you suffer from IBS; the ingredient can exacerbate symptoms like bloating and gas in sensitive individuals. 8. Dandelion Greens Dandelion greens are one of the best sources of prebiotic fiber. They also help bust bloat and support detoxification pathways in the body. Yes, please! 9. Flax Seeds Packed with plant-based omega-3s and fiber, flax seeds are a welcome addition to almost any breakfast. We recommend buying them ground, since the whole seeds are tougher for the body to digest. 10. Garlic The ultimate flavor booster, garlic is also a prebiotic that has antiviral and anti-inflammatory properties. Add it to any and all recipes for a dose of gut-friendly goodness. 11. Jerusalem Artichokes Also called sunchokes, these earthy tubers are rich in inulin, a type of prebiotic fiber that supports digestion and blood sugar regulation. Just beware: some people find these guys particularly gas-inducing. Start slow with small servings. 12. Jicama Move over baby carrots, jicama sticks are our new favorite veg. Dunk them in your go-to dip or whip up a quick jicama slaw for a gut-friendly side dish. 13. Kidney Beans Just like their pulse peers, kidney beans offer up fiber that can help keep things moving right along through our gastrointestinal (GI) tract. 14. Leeks Is it just us or is there something seriously cozy about leeks? We love the flavor punch these prebiotic alliums bring to hearty soups and stews. 15. Lentils ICYMI: we love lentils. The versatile legumes deliver fiber, plus an impressive amount of plant-based protein. Just one-quarter cup (dry) serving of black lentils can provide 5 grams of fiber and 11 grams of protein. 16. Oats Overnight oats. Baked oatmeal. Energy bites. Oats are ultra versatile (check out our 17 favorite ways to enjoy them here). The prebiotic whole grains are also packed with soluble fiber that helps stabilize our blood sugar and drive down bad LDL cholesterol levels. Added bonus: oats contain important minerals such as magnesium and zinc. 17. Onion Just like garlic, onion is packed with prebiotic carbohydrates called fructooligosaccharides. Warning: some individuals may be sensitive to this subset of carbs, which can bring on symptoms like bloating and gas. As long as your belly does a-ok with onion, feel free to put it on your plate often. 18. Plantains They might look like bananas, but plantains have a unique flavor and texture. They’re also lower in sugar and starchier than bananas. Best of all, plantains are high in prebiotic resistant starch. 19.

A Nutritionist’s Guide to Lentils

There’s a reason we’re in love with lentils. Packed with protein, fiber, antioxidants and key minerals, lentils are among the most underappreciated nutrition powerhouses. Intrigued? We’re breaking down the basics of lentils, including the different types, their health benefits, and how to cook them. Types of Lentils Lentils, which are part of the legume family along with beans and peas, come in various shapes and colors. Here’s a quickie rundown of the most popular types of lentils. Green Lentils Also known as “French lentils,” green lentils are among the most commonly consumed lentils in the U.S. One-quarter cup dry (which is about two-thirds cup cooked) provides 11 grams of protein along with 8 grams of fiber for 170 calories. You’ll also get 10% and 15% of your daily recommended intake of potassium and iron, respectively. Black Lentils Black, or beluga, lentils tend to be smaller in size than their green counterparts. But don’t let their miniature appearance fool you—just one-quarter cup of dry black lentils serves up an impressive 11 grams of plant-based protein and 5 grams of dietary fiber for 150 calories. Just like with green lentils, you’ll get 15% of your daily recommended amount of iron from this serving. Black lentils are slightly lower in potassium compared to their green and red cousins, offering 6% of one’s daily potassium needs per one-quarter cup uncooked. FYI: Both black and green lentils tend to come whole (with their outermost layer, called the husk, intact), so they keep their shape even after cooking. Split lentils, on the other hand, tend to cook and break down quicker, making them a great choice for soups and stews. We’re all about tossing cooked beluga lentils into salads or sauteing them with caramelized onions and warming spices like cumin for a nourishing dinner side. Red Lentils If protein is your priority, opt for red lentils. The same one-quarter cup serving (dry) provides an impressive 14 grams of protein (more than you’ll get from two eggs!) and 180 calories. Fiber-wise, expect to get a solid 7 grams, plus that same 10% and 15% of your daily potassium and iron needs, respectively. Brown Lentils Brown lentils clock in similar to their peers from a nutrition standpoint. One-quarter cup (dry) delivers 11 grams of protein, 9 grams of dietary fiber, and the same amount of potassium and iron for 180 calories. Health Benefits of Lentils Clearly, lentils are a no-brainer for those seeking to up their plant protein consumption (which should really be all of us). Unlike animal proteins that deliver saturated fat—the type of fat that can raise our bad LDL cholesterol—plant-based proteins like lentils are free of saturated fat. Friendly reminder: we’re all for fats, but the type of fats we consume is key. Limiting our intake of animal proteins packed with saturated fat (think: bacon) and replacing them with plant-based alternatives like lentils is never a bad idea. Lentils are packed with dietary fiber, which is critical for stabilizing blood sugar levels as well as—you guessed it—helping to lower bad LDL cholesterol levels. Of course, fiber also supports digestion, so it can help keep us regular. Also amazing: lentils contain a type of non-digestible carbohydrate called resistant starch that acts as a prebiotic, meaning it helps maintain a healthy gut microbiome. We recommend sticking with about one-half cup cooked lentils as a serving; eating a large quantity at once may bring on gas and bloating in sensitive individuals. Lentils also provide key vitamins and minerals like folate, iron, potassium, and manganese. Folate (AKA vitamin B9) is critical for red blood cell function and heart disease prevention, while potassium helps maintain healthy blood pressure levels. Wondering which type of lentils are the healthiest? Don’t stress. Since each variety serves up a similar nutritional profile, we recommend simply choosing your favorite. You’ll get a hit of plant-based protein, gut-friendly fiber, and key nutrients regardless of the type you choose to cook up. How to Cook Lentils Unlike dried beans that require soaking, lentils can be cooked in 20 minutes start to finish. Yes, please! For a large batch of lentils, combine 1 cup of dried lentils with 3 cups of water in a large pot. Bring the water to a boil, then reduce the heat to a simmer and cover the pot until the lentils are soft. Whole green, black or brown lentils can take 20 to 30 minutes to become tender, while split red or orange lentils may be ready in just 10 to 15 minutes. Looking for more tasty ways to enjoy lentils? We’re obsessed with this Grilled Cod Over Lentil Currant Salad! (Image: Shutterstock)