17 Surprising, Tasty Ways to Eat Sweet Potatoes
From smoothies and casseroles to burgers, pizza, cookies, and pie.
5 Underrated, Nutritious Root Vegetables to Add to Your Diet
Sweet potatoes and carrots steal the spotlight, but there are many other amazing options if you dig into the dirt.
Are Sprouted Grains Really Healthier Than Whole Grains?
Q: Are sprouted grains healthier than whole grains? A: At a time when everyone is constantly arguing about whether grains can be part of a healthy diet (Whole grains provide fiber! Gluten is the devil!), sprouted grains generally wear a little crown of goodness, no matter where you stand. My general thinking is this: sprouted grains do have some intriguing benefits, so if you can go sprouted, you should. However, they’re probably not that much better for you than regular old whole grains. Here’s what you need to know. What are sprouted grains? Okay, first some grains 101. Grains are the whole seeds of plants. All seeds contain growth inhibitors that keep them from germinating until they’re settled in the soil and feeling cozy, with ideal temperature and water conditions. RELATED: A Modern Guide to Ancient Grains To sprout grains, companies (or home cooks!) create those ideal conditions, deactivating the growth inhibitors and allowing the seed to germinate (AKA sprout) just a tiny bit, so it’s essentially the baby version of a plant. That sprouted seed is then eaten whole (like sprouted quinoa or brown rice or milled into flour, like in bread made with sprouted grains; as opposed to regular whole grains that are just the seed before it’s sprouted. Why are sprouted grains healthier? First, sprouted grains may be more easily digested. When a seed first sprouts, enzymes transform starch stored in the endosperm (the part of the seed that’s essentially stored food for the plant) into simpler molecules that can be easily digested by the growing plant embryo. Since those molecules are easier for the plant to digest, many believe they may also easier on human digestion. Some research backs up that argument in certain grains, like barley. Sprouted grains have also been shown to be higher in fiber and lower in gluten, which could help with digestibility (especially for those with gluten sensitivities!). RELATED: The Dos and Don’ts of Going Gluten-Free The most compelling science-backed argument for eating sprouted grains is that they’re straight-up higher in important nutrients. In addition to fiber, studies show sprouted grains may contain more essential amino acids and B vitamins, antioxidants, folate, and more. Those nutrients may also be more bioavailable. Just think: the seed is doing its best to make as many nutrients as possible available to the plant so it can grow, so it may also be helping your body out in the process. Some small differences in nutrient bioavailability have been noted between sprouted-grain and other whole-grain breads. Finally, sprouting significantly reduces levels of lectins—controversial “antinutrients” that may disrupt digestion—in whole grains. Is there a catch? All this compelling info may make you want to start swapping all of your grains for sprouted ones immediately, but it’s important to remember a few things. Most of these studies are small and the changes in nutrient concentrations are also small. In other words, a tiny bit of extra folate in your sprouted brown rice bowl may not make a significant difference on your long-term health compared to if you ate a non-sprouted brown rice bowl. If you have the chance to go sprouted, go for it! Sprouted grains are a healthy addition to any diet, as are whole grains. Just keep steering clear of refined, processed grains first and foremost.
5 Reasons to Add Nutrient-Dense Broccoli Rabe to Your Diet
Remember the first time you cut open an avocado and realized its nutrition-packed culinary possibilities? (Pause for swooning.) It’s time to share a similar moment with broccoli rabe. This super healthy veggie is extremely nutrient-dense and is becoming more and more available at the supermarket (and on restaurant menus). That’s partially thanks to its bold, earthy flavor, but its nutrient cred is just as impressive. Check out these five reasons to add broccoli rabe to your diet ASAP. Get healthy, Stay Healthy and Slim Down with Broccoli Rabe 1. It’s the perfect complement to a high-protein meal. For a quick and easy high-protein meal, sautéed broccoli rabe is the perfect side. Not only does it pair well with a piece of wild salmon or grilled chicken, its high fiber content will keep your digestion humming, which helps with protein absorption and keeps you full. 2. It’s filled with iron. Iron is an important mineral for energy, since it enables red blood cells to carry oxygenated blood throughout the body. A deficiency can result in fatigue and weakness. Not only is broccoli rabe an excellent source of iron, it also contains vitamin C, which helps your body absorb the mineral. 3. It can help maintain a strong immune system. Eating broccoli rabe will satisfy over 50 percent of your daily recommended value of vitamin C and vitamin A. Both vitamins are crucial to maintaining a healthy immune system that protects you from illness. Research shows increasing vitamin C can reduce the length of a cold and the severity of symptoms, and vitamin A deficiency has been linked to impaired immune response. Both vitamins are also antioxidants, which means they can help prevent inflammation, a condition linked to illness and disease. 4. It can help build strong bones. Half a cup of broccoli rabe contains over 100 percent of the recommended daily value of vitamin K, a nutrient important for bone strength. In multiple studies, Vitamin K has been shown to increase bone mineral density and reduce fracture rates. Broccoli rabe is also a good source of bone-building minerals calcium and magnesium. 5. It can help you slim down. If you’re trying to drop pounds, nutrient-rich vegetables are key. You can fill your plate with broccoli rabe so there’s little room for the bad stuff, and the fiber will keep your digestion moving and you feeling full at the same time. Eat it as part of a high-protein meal, and you’ll feel strong and energized as you tackle cravings and up your gym time. The best part, of course? Broccoli rabe is delicious, and it’s easy to incorporate into your cooking in so many different ways. I make quesadillas with Andy Boy Broccoli Rabe and even add it to hummus. Trust me, it’s the perfect addition to your usual veggie line-up. This blog was created in partnership with Andy Boy.
5 Easy, Hearty Winter Squash Recipes You Haven’t Tried
From butternut to acorn, these vegetable-focused dishes will squash (ha!) your old notions of comfort food.
What Is Moringa, and Is It Really Good For Me?
Q: What is moringa, and does it have major health benefits? A: Like many of the superfoods that take a turn in the spotlight (acai! matcha!), you may have heard that moringa is about to cure everything that ails you. After all, the plant is often referred to as “the miracle tree.” But while it does have a pretty impressive nutrient profile, adding it to your smoothies won’t magically guarantee good health. Here’s what you need to know. What is moringa? The moringa tree is native to South Asia and grows crazy fast in tough climate conditions. It produces “drumstick” pods, which are seeds that can be eaten like peas or pressed into oil. Its small, round leaves can also be eaten fresh, or dried and powdered. Most people in the U.S. ingest the leaves as a powder added to smoothies. Practitioners of Ayurveda, India’s ancient system of medicine, believe the plant can help to prevent or alleviate symptoms in 300 diseases, which brings us to … What are moringa’s actual benefits? Western medicine definitely hasn’t come close to verifying moringa’s ability to prevent all those diseases (there are, in fact, very few top-notch clinical studies on the plant), but moringa does have a lot going for it nutritionally. It delivers high doses of iron, vitamin C, potassium, and calcium. Some studies have shown it may fight inflammation and it also contains lots of powerful antioxidants. Research has also shown it may reduce some risk factors for diabetes and heart disease, and it has many other promising potential medicinal uses. The takeaway? Moringa is certainly good for you, but it’s no magic bullet and isn’t easy to find. If you want to buy a green powder that lists it as an ingredient and boost your smoothie with it, go for it. But if you’re eating lots of dark, leafy greens and antioxidant-rich berries, you’ll also be fine without it. Remember that supplementing your diet with the most nutrient-rich foods is just one small component of a healthy, balanced lifestyle. RELATED: If You Want to Lose Weight and Be Healthier and Happier, Nutrition Is Just the Beginning (Image: Shutterstock)
The Most Unexpected Way to Serve Sweet Potatoes
Sweet potatoes are a healthy staple that land on your grocery list regularly. You’ve roasted, mashed, and baked them, but have you used them in cupcakes? Yes, sweet potato desserts are actually delicious and can be amazingly healthy. You’ve already ditched all-purpose flour and begun baking with healthier flours, but maybe it’s time for you serve the tasty tubers in a whole new way? Solana Nolfo, NLC, is here to help. Nolfo is a star holistic health coach and baker who’s a graduate of The Nutrition School and is also certified by The Institute for Integrative Nutrition. She dreamed up the recipe for these Chocolate Sweet Potato Cupcakes, which also happen to be gluten-free (in case your mother-in-law has celiac disease, naturally) and are packed with other nutritious ingredients. Sweet Potato Dessert To Shake Up Your Baking Routine While the sweet potatoes provide powerful antioxidants like beta carotene, you’ll get servings of healthy fats from both the coconut oil and almond flour. Not to mention the presence of cacao, that magical food linked to cardiovascular health, stress relief, and so much more. Of course, you can keep all that to yourself if your family is really just interested in biting into and savoring the sweet, gooey goodness. They won’t even know you’ve baked a health boost into their sweet potato dessert. You may also want to keep this one on hand for your gluten-free girlfriend’s upcoming birthday (just add candles). Get the recipe here, and learn more about getting Nutritious Life Certified like Nolfo, here. Just imagine all of the desserts you could end up adding sweet potatoes to.
4 Superfoods You Should Definitely Be Eating
When you hear the word superfoods, your mind probably goes right to kale and blueberries, right? Well it’s time for some other “new” superfoods to make it to your Instagram feed. I recently shared four of my faves with Rachael Ray, and you may want to add them to your repertoire of nutritional superheros in place of your old worn out go-tos. Because let’s face it, you can never have enough superfoods on your plate! 4 Superfoods You Should Definitely Be Eating Matcha: Use this bright green powder to replace your morning coffee. Matcha is made from whole tea leaves that are ground into powder form. Since you’re consuming the whole tea leaf (versus steeping and dumping a tea bag) matcha provides you with a super dose of antioxidants – 10 times the amount of traditional green tea. The high levels of both ECGC (a type of catechin) and polyphenols will provide you with anti inflammatory benefits, may improve your blood pressure and play a role in cardiovascular health. Matcha contains caffeine as well the amino acid known as l-theanine. This combination will help to improve your mental alertness and help you focus without the 3:00 p.m. crash you usually get from downing your daily dose of java. Add this powder to warm almond milk to replace your morning latte, blend with Greek yogurt, add to smoothies or even sprinkle on popcorn. Ghee: Use this to replace traditional butter. Ghee is a type of clarified butter that you’re definitely going to want to add to your grocery list. This creamy spread has more short and medium chain fatty acids than traditional butter. What does this mean for your bod? The calories from these fats are burned faster so the energy the ghee provides is more quickly utilized. These healthy fats also benefit your gastrointestinal health and ghee also has more vitamin A, D, and E than the traditional stuff, meaning it can help repair damaged skin, improve your vision, and even help balance your hormones. Use ghee anywhere you would typically use butter. Swipe a teaspoon on a slice of Ezekial toast in the morning, or drizzle a tablespoon over veggies before roasting. The higher smoke point makes it safe to cook at high temps, too. Black Rice: Toss the white stuff, and go for this instead. Slightly lower in calories and higher in protein, white rice pales in nutritional value (and color) compared to its darker rice counterpart. It’s packed with antioxidants called anthocyanins (this is what gives it the dark color) that have been shown to reduce your risk of cardiovascular disease and can improve cognitive function and mental decline. Use black rice to replace white or brown rice. Top a cup of black rice with beans, diced tomatoes, roasted corn, avocado, and grilled peppers to make a super fast and nutrient-packed burrito bowl. Chickpea Flour: This flour could be the new whole wheat. Made of nothing more than simply ground chickpeas, this flour is versatile, wheat free, gluten-free, high in protein, and a wallet friendly option compared to other gluten free flours (I’m looking at you, almond flour). So you can try chickpea flour if gluten makes your stomach turn, or even simply to keep you fuller longer after meals, thanks to its high protein content. Commonly known as ‘socca,’ this chickpea flour crepe recipe is simple, healthy and delicious and the perfect vehicle to be topped with veggies and enjoyed (or try it sweet by adding a little vanilla and cinnamon to your batter).
Yes, Oats Are Good for You. Here’s How to Choose Between Rolled and Steel Cut Oats
The truth about steel cut oats vs. rolled oats.
How to Make Fudgy Chocolate Chickpea Brownies
Chickpea Brownies…are you wary already just from title? Chickpeas and chocolate are actually an awesome duo. Don’t knock it until you try it. I’m asking you to try a recipe that is 6 ingredients deep, tastes like gooey brownies (or maybe fudge) and falls into the vegetarian, gluten free and true chocoholics approval list. Instead of using nutrient poor flour and oil, you sub in pureed chickpeas. The result is dense, decadent and satisfying as well as high in protein, fiber and cool points. This is the perfect conscious indulgence for your birthday, a pot luck, or a Friday night with your bae and the remote. Fudgy Chocolate Chickpea Brownies Time: 10 minutes prep, 40 minutes to bake Serves:12 INGREDIENTS: 1 ¼ cups 70% cacao chocolate chips 1 19 oz can chickpeas/garbanzo beans drained and rinsed well 4 eggs ¾ cup turbinado sugar ½ teaspoon baking powder Powdered sugar and cinnamon or cocoa powder for dusting (2:1 ratio) DIRECTIONS: Preheat your oven to 350 degrees Fahrenheit and grease a 9 inch round baking pan with cooking spray. Place the chocolate chips in an oven safe bowl and melt them as the oven preheats (stir them often!). Put the eggs and the chickpeas in a food processor and process them until smooth. Add the sugar and baking powder and combine well. Add the melted chocolate chips (use a spatula and not your finger to get it all in there). Mix well and then transfer to the baking pan. Bake for 40 minutes. A toothpick inserted in the middle should come out clean; if it doesn’t, add a few minutes on to the baking time. Cool on a wire cookie sheet before turning onto a serving plate. Dust with powdered sugar and cinnamon/cocoa mixture when the cake is completely cooled. Invite me over. Enjoy. Eat empowered and call it one awesome conscious indulgence [Tweet This].
No Fail Ways to Become a Green Juice Pro
So many people assume green juice is not for them. They claim they don’t like vegetables. They fear it won’t be yummy. The color is off-putting. Sipping something you normally use a fork for is just…weird. And die hard green juicers seem nutritionally elite, right? Willing to compromise their taste buds in the name of super fuel, they’re like the Ironmen of healthy eating, and casual joggers feel, well, inadequate. But here’s the real deal. You don’t need to be an Ironman. You can simply have a cute pair of running shoes in your closet that you break out for a slow walk on a sunny day, and the nutrition community will love you all the same. So yes, while there is definitely a continuum of green—from beginner to advanced—there is a place for you on the spectrum. No Fail Ways to Become a Green Juice Pro 1. You do need a juicer to make a green juice, but you do not need to buy the fanciest one out there. A blender can work for some recipes, but cannot separate the pulp from the juice, making it thick and less juicy and technically a smoothie. 2. Even if you don’t care for cooked broccoli, kale, collards or cucumbers, for example, you may like them in a raw juice—many times the flavors are more mild raw and combined with other ingredients. 3. Choose produce that is fresh and healthy in appearance. 4. Try to juice immediately prior to drinking. Once the juice is made, it starts losing its nutritional powers. Green juices are sensitive to time (how long from when they are made until consumed), temperature (heat can diminish some of the vitamin potency) and storage (air and clear glass containers can also make the juice less potent). 5. You can find commercially prepared juices in stores nationwide. But beware: to preserve their integrity on the shelf, there is often added sugar, usually in the form of juice, so choose selectively. The key here is to find a bottle with greens in it—not a green bottle with sugar in it. 6. A juice can be a great break from salad boredom but shouldn’t replace chewing your veggies. Try one in place of a snack with a handful of nuts. Or, if you’re not much of a breakfast person, a green juice and an ounce of cheese can be a great start to the day. 3 Green Juice Recipes Beginner Green Juice ½ head of romaine lettuce ½ cucumber 6 spinach leaves 1 green apple Clean all produce well. Toss in the juicer in order and drink immediately. Intermediate Green Juice (while the ingredients may seem intimidating, the flavor is mild) 2 celery stalks 1 cup kale or spinach ½ cucumber 1 cup wheat grass ½ lemon, peeled Clean all produce well. Toss in the juicer in order and drink immediately. Advanced Green Juice ½ cup broccoli 3 celery stalks 1 handful fresh parsley 1 handful fresh spinach ½ cucumber ½ inch fresh peeled ginger 1 teaspoon spirulina 1 lemon, peeled Clean all produce well. Toss in the juicer in order and drink immediately.
What is Aquafaba?
Q: What is aquafaba? A: Aquafaba may be a new word for you, but it’s definitely not a new food for you. In fact, you’ve probably poured it down the drain as you prepped what you were actually planning on eating for dinner. Yep, aquafaba is the lovely name given to the liquid that legumes are cooked in (usually chickpeas or white beans). You know, that gooey stuff you usually rinse off your beans after popping open a (hopefully bpa free) can or boiling them in water. Who knew the goo was good for you?! Though aquafaba has existed since the beginning of cooking white bean and chickpea time, actually using it is a little more novel. It contains protein, good carbs, and other plant compounds that have moved from the beans into the liquid during the cooking process. You know, like bone broth. The consistency of aquafaba mimics the feel of egg whites and can be used for thickening, emulsifying, and binding. You can use it to create pretty much anything that calls for egg whites. Zucchini muffins, anyone? Perfectly peaked egg-free meringues? Healthy vegan mayo for your next bread spread? So while it may look like yucky bean remains at first glance, aquafaba is anything but yucky. The next time you begin to pour it down the drain, recognize that you’re saying buh-bye to a whole lot of health and a potentially delicious vegan creation. As if you needed one more reason to love a garbanzo.
