An Easy Plant-Based Salad

 

Salads are one of the most easiest and most satisfying ways to get your fruits and vegetables in your daily diet.  In this particular salad, I have shredded green leaf lettuce, watercress, yellow bell pepper, one organge, one apple, and a three bean salad with fresh celantro and curly leaf parsley minced and garnished.  For the dressing, I squeeze a half of lemon for a little more zing.   The fresh bean salad adds protein and fiber to whole me longer through my busy day. 

What do you put in your salads? 

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Sugar Snap Peas Are Back!

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My favorite snack is back at my local farmers marker. Sugar snap peas, I think is the perfect healthy and raw on-the-go snack that exists. They’re easy to tote around, sweet, and best of all, they’re not messy.

Sugar snap peas are high in vitamin K, which activates osteocalcin and helps keep calcium in bones. They also contain vitamin B6, another vitamin that improves bone health by reducing the buildup of molecules that can cause osteoporosis.

The peas are low in calories, containing less than 70 calories per half cup. The high amount of fiber makes them a wonderful filling snack or side dish. I prefer to eat them raw because they’re sweeter and crunchy.

How do you enjoy eating sugar snap peas?

Resources: West Virginia University – Snap Peas

My Choice of Breakfast!

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Oats is considered a superfood in my book. It’s the best breakfast to start your day with. It’s high in fiber, magnesium, manganese, zinc, phosphorous, and selenium. Just one cup has 5.94 grams of protein. Top it with some fresh berries, nuts or flaxseed to add more nutrients.

My preparation:
I cook 2 cups of oats on the stove with about 3 cups of water. Then, I add a cinnamon stick and simmer with occasional stirs for 30 minutes. Once it’s completed, I add organic almond milk. I would bring this to work with me, and it last a good 3 days. I use different toppings depending on my mood. It’s healthy and delicious.

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as oats, helps prevent heart disease. Almost 10,000 American adults participated in this study and were followed for 19 years.

People eating the most fiber, 21 grams per day, had 12% less coronary heart disease (CHD) and 11% less cardiovascular disease (CVD) compared to those eating the least, 5 grams daily. Those eating the most water-soluble dietary fiber fared even better with a 15% reduction in risk of CHD and a 10% risk reduction in CVD.

For a more in-depth reading on oats and its nutritional breakdown click here.

My Healthy Breakfast Trio

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Oat meal with 3 tsp of wheat germ added and bananas. My favorite antioxidant powerhouse smoothie with spinach, blueberries, raspberries, strawberries, watermelon, OJ and ice. Lastly, my fresh lemon water. Simple, yet packed with an adequate amount of my daily natural vitamin intake.

The additional wheat germ will give me more fiber on top of the oats, vitamin B, folate, niacin, calcium, zinc, and iron.

Bananas are packed with potassium, fiber, vitamin C and B6, and manganese.

My spinach berry smoothie has: antioxidants, vitamin C and K, fiber, folate, omega-3, copper, magnesium, vitamin E, potassium, vitamin A, iron, vitamin B6, B3, B2, B1, E, protein, selenium, choline, calcium, phosphorus, and manganese.

Spinach is so rich in vitamins and minerals. It’s also concentrated in health promoting phytonutrients such as carotenoids and flavonoids that will provide you with powerful antioxidant protection.

Just One Cup of Oats!

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What’s a better way to gain the strength and energy to carry you through a hectic morning schedule than with a steaming bowl of freshly cooked oatmeal.

According to a study published in the Archives of Internal Medicine, confirmed that eating high fiber foods, such as oats, helps prevent heart disease. Just one cup cooked oats have 15.7% magnesium, 18% selenium, 68% manganese, 18% phosphorus, 15.9% fiber and 15.6% of zinc. If you add 1 cup of blackberries like I did here, you’ll be adding 30 mg of Vitamin C. Plus, 7.6 g of fiber, 184 mcg of beta carotene, and 1.68 mg of vitamin E.

These antioxidants protect your cells from free radicals, which are molecules that cause damage to your cells and increase your risk of heart disease, cancer, stroke and possibly Alzheimer’s disease.

Oats also contains vitamin E, calcium, iron, and vitamin K. When I start the day off with a bowl of oats it holds me until lunch time. It’s very filling!

Source:
http://archinte.jamanetwork.com/article.aspx?articleid=215976

Dr. Oz’s favorite Green Juice Recipe (High Fiber)

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It’s all that Dr. Oz said it would be. This “green drink” is high in fiber, low-calorie and rich in vitamins. I’ve tried it and it’s really refreshing. 

Ingredients
2 cups spinach
2 cups cucumber
1 head of celery
1/2 inch or teaspoon ginger root
1 bunch parsley
2 apples
Juice of 1 lime
Juice of 1/2 lemon

Directions: Combine all ingredients in a blender. This makes approximately 28-30 ounces, or 3-4 servings.