7 healthy foods (Told you these foods were good for you!)Posted: 3 February 2012
I recently came across a very interesting health food article in Hoffington Post entitled “7 of the Healthiest Foods You Should Be Eating But Aren’t” The article made it to Digg’s first page for a complete day. It focuses on “seven of the healthiest foods — the power-packed foods filled with good-for-you vitamins, minerals and disease-fighting phytochemicals – that [most people] aren’t eating: Kale, Pomegranate, Quinoa, Kefir, lentil, Sardines, and Oatmeal.
What made this article particularly interesting to me was the fact that over the past few months I had highlighted the goodness of these food items (5 out of the 7 of them) and provided at least one recipe for each! Well, proud as I am for my health conscious weblog, I am going to review all those recipes, while quoting some their benefits. Please read the rest of the entry at the end of the Persian text!
1. Kale: “On top of delivering a raft of cancer-fighting antioxidants, kale is one of the vegetable world’s top sources of vitamin A, which promotes eye and skin health and may help strengthen the immune system. It’s a good source of heart-healthy fiber and a one-cup serving has almost as much vitamin C as an orange.” Here I explained how you get the most out of kale: by giving it a 2-minute massage – As one of the blog’s reader, “TorontoFan”, nicely put it:“The massage is the key to this big green mystery”
2.Pomegranate: “This vibrant fruit is chock-full of antioxidants, natural chemicals found in plants that mop up harmful free radicals, which damage tissues and may contribute to a variety of chronic conditions, such as heart disease, Alzheimer’s and cancer. Don’t have time to prepare the fruit? You can get many of the same benefits from drinking a glass of pomegranate juice! Don’t pass up an opportunity to enjoy the fruit itself, however — the tart, jelly-like taste is unique and wonderful. A one-cup serving of juice has 150 calories and a half-cup of pomegranate seeds has only 72 calories and four grams of fibre!” Well, I told you, didn’t I, that you should go and get this fantastic fruit, pomegranate, now that most supermarkets (in Canada) have started carrying it!
3.Quinoa: “Quinoa is a delicately flavored whole grain packed with fiber and protein and, to top it off, it only takes 15 to 20 minutes to cook. That combination of fiber and protein has an extra value too: Research shows that the two together can help you feel full for longer.” I have already given two recipes for plain and mixed quinoa salads, but there are literally tens of them on the net. This grain is really delicious and goes with almost anything!
4. Kefir: “Think yogurt in a glass. This drinkable fermented dairy beverage is packed with beneficial probiotics that may help give your immune system a little extra edge, plus 29 percent of your daily value of calcium per eight-ounce serving. Look for it in your supermarket’s dairy section; choose plain for less sugar and fewer calories or fresh fruit flavors, such as peach and raspberry, for extra taste” Ok, let me be honest with you! I had no idea how similar Kefir is to the Iranian “doogh” when I first posted it a few days ago! Try this doogh recipe if you like to get all the above-noted benefits, without having a fruity sweet taste in your mouth.
5. Lentil: “Lentils are a versatile, budget-friendly and healthy addition to many dinner recipes. A half-cup of cooked lentils contains over nine grams of protein and a jaw-dropping eight grams of dietary fiber. Lentils are also a good source of iron and an excellent source of folate.” Here is one type of salad – with avocado and lentil. I must add that lentil has a lot of use in Iranian cuisine. For example, lentil rice is a very popular, delicious, and gorgeous looking dish which is so easy to prepare. Posting it in the category of “mixed-polow” will be my next kitchen project!
The only two items I have not included in my kitchen recipes, but are indeed very healthy and thus included in this article are: Sardines and Oatmeal. Well, for Sardines, you don’t need any recipes, right? Just be aware that it is good for you next time you are going to the supermarket to grab a quick and easy meal. As for Oatmeal, I would just add here that when I cook it for breakfast (sometimes with milk instead of water) I pour half tbsp. of “good” honey and find it improves the taste dramatically.