YzFit

The Potato gets a very bad reputation as being a nasty Villain when in reality its not the potato that is bad.  Where we get in trouble is how we fix it.  The potato is one of the most produced vegetables of the world. However it is most commonly made into greasy french fries, potato chips, mashed with butter, milk and cheese, or baked and stuffed with butter, cheese and sour cream. 

However the potato itself is a good source of vitamin C, B6, potassium, copper and dietary fiber.  A medium sized potato runs about 165 Calories or a large potato around 275. 

Next time you are wanting a baked potato try topping it with a bean chili and salsa for a healthy hardy meal. 

Iron is an important component of haemoglobin and myoglobin. Haemoglobin transports oxygen in the blood while myoglobin transports oxygen in the muscles.

Some healthy food sources of Iron include- Beans (especially lentils but they are all good sources), green leafy vegetables (such as spinach, collard greens, kale, bok choy, swiss chard and broccoli just to name a few), nuts and seeds, lean meats and fatty fish (if you go over board on this one you are likely going to run into cholesterol issues), and watermelon.

The plant based sources of iron are often times more readily absorbed because of their vitamin C content.  But if you are wanting a super food dose of vitamin C to add into the mix Kiwi is an excellent source even far superior to the citrus fruit which are also excellent sources of vitamin C.  If you are eating a high volume of your fruits and vegetables you are more than likely getting ample amounts of vitamin C as well as iron.

note- tea and coffee have been reported to hinder iron absorption.

photo cc by smig44_uk

What a healthy diet should look like: Inside and outside of the body!

While there is lots of talk and arguments about what is the best way to eat there is one thing that most seem to agree on: processed food should not be in our diets.  I say most because those that produce processed foods try to convince everyone they are a necessity and spend millions..billions on convincing consumers everyday.  A diet with out processed foods sounds amazing but sometimes it is hard getting that motivation to start cooking fresh.  So here are a 4 things you can do to help you achieve that extra motivation.

1.  Spring is here, its time to get some fresh herbs growing.  You can start with seeds or pick up a few plants of your favorite herbs to get you started.  When you have fresh herbs to cook with its an incentive to get creative in the kitchen.

2. Pick up a new cook book.  Even if you just go through looking at the pictures for inspiration, it is bound to inspire some new cooking ideas.

3. Clear the processed foods out of the house.  A great way to do this is donate those boxes and cans to local food pantries or food drives.  Due to their nature and need to be able to store food.. processed foods are usually all that they accept.

4. Pick up a new vegetable and experiment.  I have yet to meet a person who eats too many vegetables.  Its just not possible.  They are packed with nutrients and low in calories.  But so often we get into the same rut with our veggies.  If you have a local farmers market to explore or even your local grocery store may surprise you.  Pick up a new veggie and experiment with different ways to cook it.  Google is a great place to start your cooking adventure!

photo credit: amiefedora

So many recipes call for vegetable broth, but the thought of going out and spending a dollar and a quarter on just broth irks me for several reasons.  Of-course the cost is always a factor but then the high sodium content along with preservatives, and the not so raving reviews they got from cooks illustrated when they went through the taste test doesn’t help their cause.  Vegetable broth can be made very easily and with flavors that you like and have on hand.  You can also be as simple or creative as you like.  My vegetable broth I made yesterday was as simple as it comes: 3 large carrots, 3 medium-sized onions, 4 stalks of celery and about half a head of raw broccoli(left overs) all chopped up in about 5-6 cups of water ( I didn’t think to measure it out to see how much i used) and a dash of salt(doesn’t need much).  I cooked the veggies for about an hour on a medium heat with a lid.  Then after it cooled I scooped the veggies out, strained the juice and put it into ice cube trays and froze them for later use.  I know I have a very basic recipe if you even want to call it a recipe.  But the beauty is being able to experiment and put whatever vegetables you have in to create your broth.  If you are someone who needs to have a exact recipe or needs more ideas check out this link. photo credit: theilr

A recent United Nations report by their top climate scientist, Dr. Rajendra Pachauri, concluded that people should eat less meat to combat global warming. It is estimated that meat production accounts for 18% of greenhouse gas emissions. To put this in perspective, transportation accounts for about 13% of emissions. Changing what you eat could have an impact on climate change. Dr. Pachauri said, “But if we’re honest, less meat is also good for the health, and would also at the same time reduce emissions of greenhouse gases.” In response to this report, the Belgian city of Ghent has instituted a weekly meatless day, making it the first city in the world to go vegetarian for environmental reasons. Civil servants and elected officials are going meatless every Thursday in the hope that Ghent can reduce its environmental footprint. Schools are also going to have their own veggie day in September. As a bonus, veggie day tackles obesity as well. The city of Ghent is printing 90,000 “veggie street maps” for locating vegetarian eateries around the city.

photocredit:srqpix

Leeks belong to the family called Allium just like garlic and onions. A high intake of Allium vegetables has been shown to help reduce Total Cholesterol and LDL cholesterol (bad Cholesterol) while at the same time helping raise HDL Cholesterol (good cholesterol).