Baking with Coconut Flour — February 13, 2021

Baking with Coconut Flour

coconut bread recipe

The perfect coconut flour bread is the perfect answer to those starting a keto diet or those who are allergic to wheat, dairy, most grains, starches, and nuts. And switching to coconut flour means that you yourself don’t have to give up your favorite foods because of the other person. But baking with coconut flour is a whole different ballgame than baking with any other flour. One of the easiest recipes to learn how to bake with coconut flour is coconut flour bread. The perfect coconut flour bread is quick and easy to prepare, contains healthy all-natural ingredients, and has unbelievable taste. So let’s stop talking and start baking instead.

Making the Perfect Avocado Toast — November 14, 2020

Making the Perfect Avocado Toast

Of course guacamole is the most common food that uses avocados, but another food commonly made with avocado toast.

When I first heard of avocado toast, I thought to myself…this is a food trend that will not last more than a year…and there is no way in Hades that I am ever going to even try it.

But I have found myself eating this reguarly.

It seems almost like common sense to be able to master the skill of avocado toast—toast your bread, smoosh up some avocados, smear onto your toast…how hard can that be?

Kinda like if you’re making cheese toast you toast your bread with cheese on it…and if you’re making cinnamon toast, you put cinnamon on it.

But there is one great difference between these two types of toast and avocado toast.

There is a plethora of avocado toast recipes out there—some simple, others more complex

Why?!

Because avocado toast is a great jumping off point for your endless possibilities…a blank canvas for a plethora of flavorful seasonal toppings.

Healthy 5 Minute Avocado Toast

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The Bread

Sure…you could use any kind of bread you just happen to have on hand…

But our goal is not to just make avocado toast…Our goal is to make the PERFECT avocado toast.

So as you can probably figure out, ordinary bread makes ordinary avocado toast…great bread makes great avocado toast.

The best type of bread to use for avocado toast will provide a sturdy base and a crisp texture to contrast with the creamy texture of the avocado.

Look for a crusty, sturdy, thick-sliced, whole grain or sourdough bread that will offer the  best flavor and substance to hold all of your avocado and whatever other toppings that you choose.

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The Avocados

Just like the bread, the perfect avocado toast requires the perfect  avocados…ripe but not over-ripe Hass avocados that yield a bit to a gentle squeeze, but are not mushy or stringy on the inside.**************Classic Avocado Toast 2 slices of bread ½ large ripe avocado Salt and pepper to taste 2tsp lemon juice Optional ingredients

  • Toast the bread until browned and crisp. For an extra pop of flavor, lightly rub each slice of bread with the cut side of a halved garlic clove as soon as it comes out of the toaster. Lightly brush the toast with oil.
  • Mash the avocado directly on the toast…Mashing up your avocado will make it creamier and more luxurious.
  • Mash your avocado in a bowl before spreading it onto your toast, instead of trying to do on the surface of the bread. If you try to mash the avocado on top of the bread instead of a bowl, you could poke holes in your toast.
  • Cut the avocado in half. Remove the pit. Use a spoon to scoop the flesh into a bowl. Use a fork to  mash it up until mostly smooth with a few chunks. If the avocado is too chunky, the avocado will fall off of the toast. Top toasted bread with mashed  avocado mixture. Drizzle with olive oil. Sprinkle desired toppings on top.

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Options

Bacon and Eggs…1 egg, scrambled…1-2 pieces crispy bacon

Everything Bagel…carrot, peeled into ribbons…Everything seasoning…diced red onion…capers…chives

Goat Cheese and Chives…2Tbsp goat cheese, crumbled…1tsp chives

Roasted Chickpea & Harissa…roasted chickpeas…harissa…feta… microgreens

Smoked Salmon and Red Onions…2 thin sliced smoked salmon… 2Tbsp thinly sliced red onions

Sushi…cucumber, peeled into ribbons…pickled ginger…sesame seeds… scallions…sliced nori, optional

Tex-Mex…pico de gallo…Cotija cheese…pepitas…pickled red onions…cilantro

Tomato Basil…1/4C halved cherry tomatoes…2Tbsp basil vinaigrette

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Other Toppings to Consider

  • Bacon
  • Beans
  • Eggsfried, poached, or scrambled
  • Fresh greens…baby spinach, baby kale, arugula, mixed greens, sprouts, microgreens
  • Fresh herbs…basil, cilantro, parsley, dill
  • Fried egg or tofu
  • Hot sauce
  • Hummus
  • Jalapeno
  • Leftover roasted veggies
  • Nutritional yeast
  • Pesto
  • Pickled red onion
  • Sautéed mushrooms
  • Sliced veggies…cucumber, tomato, bell pepper, radish
  • Smoked salmon…(lox)
  • Spices…pepper, chili powder, garlic powder, smoked paprika
  • Tahini  

Let’s take a look at some fun options…

Soup’s On — November 2, 2020

Soup’s On

Having these nightly meals requires planning and thinking ahead…more so when you find our that your significant other has type 2 diabetes…the main thing I have learned this last year.

Fortunately this is also the time of year for one of my favorite things…

SOUP…

Soup is definitely the ultimate comfort food—both nourishing and warming to the body as well as the soul.

And soup can be made so many different ways—such as chicken noodle soup, vegetable beef stew, clam chowder—to name a few.

Regardless the type of being made, there are certain things to keep in mind as you add soup to your menu plan this winter…certain things that will always remain the same regardless the type of soup being made.

Soup is great this time of year also because as a chef, or at least as a cook, you can easily transform practically any ingredient into a delicious, satisfying meal that will allow to use  whatever ingredients you already have on hand and not have to get back in the cold now that the holidays are over.

In this next series of posts, we’ll look at the ingredients and method used to make a great pot of soup…much better soup than anything you could ever get out of a can or a box…

The Great Pumpkin…and What’s So Great About It? — October 5, 2020

The Great Pumpkin…and What’s So Great About It?

So are pumpkins merely for setting by your door every Halloween…and perhaps using a can of pumpkin to make pumpkin pie every Thanksgiving?

Actually no…they have far too much nutritional value to keep on the back burner…or out of your oven…

Pumpkins are actually packed with vitamins and minerals such as…

 

 

 

1.Antioxidants.…Pumpkins contain antioxidants—specially the carotenoids alpha-carotene and beta-carotene—as evident by their bright orange color.

Beta-carotene is especially important because it is easily converted into vitamin A…which in turn triggers the creation of white blood cells that fight infection.

As far as health, antioxidants may reduce your risk of developing certain illnesses, such as…

  • age-related macular degeneration
  • asthma.
  • certain types of cancer, including prostate and colon cancer
  • degenerative damage to the eyes
  • diabetes
  • heart disease

As far as beauty, antioxidants help reverse UV damage and improve skin texture.

 

 

2. Calories...One cup of cooked, boiled, or drained pumpkin without salt contains 49 calories.

 

3. Carbohydrates...One cup of cooked, boiled, or drained pumpkin without salt contains 12.01 grams of carbohydrates.

 

4.Cholesterol…One cup of cooked, boiled, or drained pumpkin without salt contains no cholesterol.

 

5.Fat…One cup of cooked, boiled, or drained pumpkin without salt contains 0.17 g of fat..

 

6. Fiber…One cup of cooked, boiled, or drained pumpkin without salt contains 2.7 g of fiber, while canned pumpkin provides over 7 grams of fiber….helping you reach the recommended daily allowant for fiber intake of between 25 and 30 grams.

Fiber is important for slowing the rate of sugar absorption into the blood…promoting regular bowel movements…and supporting the digestive system in general.

 

7. Protein…One cup of cooked, boiled, or drained pumpkin without salt contains 1.76 grams of protein.

 

 

 

8. Vitamins

Vitamin AOne cup of cooked, boiled, or drained pumpkin without salt contains more than 200% of the recommended daily allowance (RDA) of vitamin A….whicv is very important if you don’t want to grow bald before you’re fifty.

Vitamin B…Pumpkin is a good source of most of the B vitamins—such as niacin, riboflavin, B6 and folate. This makes pumpkin great for treating acne, improving circulation, and increasing cell turn over and renewal.

Vitamin C…Vitamin C helps prevent wrinkles and skin cancer, promotes collagen production, and improves skin tone and elasticity….also strengthens hair follicles….

Vitamin C...One cup of cooked, boiled, or drained pumpkin without salt contains 19% of the RDA of vitamin C. Vitamin C is important for the immune system, especially important on days like today when the temperature is lunging from 85 degrees today to about 50 degrees tomorrow….

Vitamin E…Vitamin E stimulates blood circulation in the scalp, which then promotes hair growth also.

 

 

 

9. Minerals…Pumpkin contains extensive amounts of two vital minerals—potassium.. and zinc.

Potassium helps promote healthy hair and regrowth….while zinc prevents and treats flaking, irritation, and itching scalp.

Other Nutrients…One cup of cooked, boiled, or drained pumpkin without salt contains 10% or more riboflavin…and 5% of thiamine, folate, and pantothenic acid,

Making the Perfect Apple Granola Bars — August 4, 2020

Making the Perfect Apple Granola Bars

Making the Perfect Waffles — March 13, 2020

Making the Perfect Waffles

Now that we’ve learned how to make the perfect pancakes, let’s move on to making the pancake’s kissing cousin…the waffle…

You might think to yourself, we just learned how to make the perfect pancake batter…can’t I simply use the same recipe to now make waffles…

 

 

Actually…

No!!!

 

Waffle batter and pancake batter may seem very similar….you really can’t use your pancake recipe and expect great waffles.

 

 

 

Why? 

Pancake recipes are created to make flat things without a crispy exterior…

 

 

 

But before we learn HOW to make the perfect waffles, let’s talk about what the perfect waffles would be like.

The perfect waffles are buttery, sweet, and thick…with a perfectly crisp extterior……with a light and fluffy interior…and  topped with the perfect amount of butter, syrup, and whatever else you wanna put on them.

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The Ingredients

  • 1Tbsp baking powder
  • 1/2gsp salt
  • 2 eggs
  • 2C buttermilk
  • 1/4C butter
  • 1tsp vanilla or 1Tbsp amaretto
  • 1/3C vegetable oil
  • 1/2C cornstarch
  • 1-1/2C flour
  • 3/4C sugar

 

 

 

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The Waffle Iron

If yuu’re gonna make good waffles, you really should have a good waffle iron, such as this KitchenAid Waffle Baker 

So go ahead and buy one that cooks waffles evenly if your waffle iron has become crabby and temperamental.

If you are shopping for a waffle iron, things to consider include…

  • cool-touch handles...waffle irons with plastic handle heat up less than models with chrome or stainless-steel handles
  • fllip style…using a waffle iton that you can flip pver after pouring in the batter will allow the batter to spread out evenly and also make sure that the waffle cooks evenly on both sides.
  • size…think about how much space you have to store the waffle maker when you aren’t using it.
  • temperature control...adjustable thermostats allow you to control the cooking temperature so that you can make both soft, light-colored waffles…as well as crispy, dark-colored waffles.

Now that you have bought…or found…your waffle iron it is important to read…or have read…the instruction manual because different waffle makers will cook differently.

 

 

 

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Preheat Your Waffle Iron

Preheating your waffle iron before adding any batter to the waffle iron is very important for two reasons….prevents soggy waffles…and makes the batter turn crispy as soon as it hits the surface.

 

 

 

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The “Dry” Ingredients

Place flour, sugar, cornstarch, baking powder and salt into a large mixing bowl, Whisk to combine. Set aside.

(Yes…I do realize that sugar is a dry ingredient, but add it later…you will soon see why.

 

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The $ggs

First separate the egg yolks from the egg whites. This will give them a crispier exterior….as well as make the interior of the waffle more fluffy. and light, instead of heavy and dense.

Now add your sugar,

Whip your egg whites to the soft-peak stage., meaning until stiff peaks form….you should be able to lift the beaters straight out of the egg whites and invert the beaters, and find that the egg white stand up on their own.

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The “Wet” Ingredients

Whisk together your egg yolks, milk, melted butter, and vanilla In a medium-sized mixing bowl.

 

The Buttermilk…If you do not have buttermilk in your fridge…and are too lazy to go to Walmart of somewhere and go get some, combine a couple of tablespoons of lemon juice or vinegar with  to a cup of milk.

Some people recommend that you use a combination of buttermilk and regular milk because this makes your batter even thinner…personally I like the extra buttermilk flavor.

 

 

 

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Batter Up

At this point, you should have three bowls of “stuff”===your dry ingredients, your wet ingredients, and your beaten egg whites.

So now let’s combine all three of these mixtures so that we can get on with out waffle making.

 

 

When stirring together your ingredients, it important that you never overmix your batter.

You want your batter to be smooth enough that it flows freely through the dimples of the waffle plate..yet not over-mixed to the point where the flour turns into gluten… making your pancakes chewier, instead of fluffy.

So at this stage, a gentle hand and patience and very important..

 

 

Anyway…how do we do this?

  1. Mix the wet ingredients into the dry ingredients, using a rubber spatula and a gentle motion.
  2. Mix together until smooth.
  3. Now scoop the beaten egg whites into the batter, just until combined. It is important that you do this very gently..
  4. Fold the egg whites gently into the batter….being careful not to deflate them..
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Cooking the Pancakes

Scoop 1/2C batter into the center of your waffle iron,

Close the lid.

Let cook until the indicator light or beeping mechanism does its thing. Do not lift the lid too soon.  Lifting the lid too soon could mean that half of your waffle ends up on the top of the waffle iron…while the other stays on the bottom..

Remove hot waffles from the waffle iron.  

The that waffle that you make is probably not going to turn out perfectly. If so, you may need to adjust the amount of batter or color control settings until you get the results you

Respray the waffle pan after each waffle.

Continue cooking waffles until all batter is used,.

 

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Keeping Your Waffles Warm

Preheat oven to 200°F.

Place the cooked waffles directly on the oven rack while finishing cooking the rest of the waffles.

Not only will this keep the waffles warm as you are cooking, but doing this will also make your waffles crispier by allowing the steam to escape and will allow everyone to eat at the same time instead of staggeredly, as each individual waffle finishes cooking.

Just make sure the waffles do not burn…five minutes is about the maximum amount of time they can sray in your oven without burning.

And do not stack the waffles…otherwise, they will turn moist and limp.

 

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Storing

Place any leftover pancakes in a freezer bag once they cool down. Place wax paper between multiple waffles. Squeeze as much air from the bag as possible.

 

 

 

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Reheating

Set out however many waffles you need on the counter for ten minutes…while you preheat the oven to 300 degrees .

 

Clean your waffle iron shortly after each use. This will make cleaning the waffle iron so much easier than if you wait and clean it much later after 

Use a plastic or rubber utensil to remove waffles from the waffle iron. Using a metal fork or knife could eventually damage the sufaces of your waffle iron.

 

 

Making the Perfect Pancakes — March 11, 2020

Making the Perfect Pancakes

 

 

 

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The Ingredients

  • n2C flour
  • ¼C sugar
  • 4tsp baking powder
  • ½tsp salt
  • 2tsp vanilla
  • 1½C milk
  • 1 egg
  • ¼C melted butter
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Dry Ingredients

Mix together these dry ingredients.

You can do this with either a whisk or a Mason jar.

You want to go ahead and mix your dry ingredients enough to get rid of any lumps at this stage in order to avoid big lumps….and because later you will need to avoid over-mixing the batter once you add the wet to the dry,

 

 

The Baking Powder…Be sure to check the expiration date on the baking powder canister. If your baking powder is old or expired, your pancakes will not right…and will end up flat, instead of light and fluffy.

If you would like even fluffier pancakes, feel free to double the amount of baking powder.

You might also want to try using only 2tsp of baking powder and then adding 1/2tsp baking soda.

 

The Flour…Spoon your flour into a measuring cup instead of scooping the flour out of the flour canister with a measuring cup, like most of us do…including me.

Scooping the flour causes your measuring cup to be filled with too much flour, often resulting in tough pancakes.

Don’t restrict yourself to only using all-purpose flour…be adventuresome by swapping out half of the flour with another type of flour—such as whole wheat, buckwheat, brown rice, corn, oat, or gluten-free.

 

 

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Mason Jar Method

You can also use a Mason jar to shake your ingredients together.

To do this, layer your wet ingredients first—milk, egg, and oil…and then your dry ingredients—flour, sugar, baking powder, and salt in a wide-mouth quart-sized jar. Seal the jar tightly . Shake the jar vigorously for at least two minutes…until the ingredients are combined. Once the ingredients are combined, you can either cook pancakes immediately or stick the jar in the fridge for later.

To make your pancakes, simply pour the batter straight from the jar onto your griddle or pan…and cook them…(more on that later)…

 

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Liquid Ingredients

Combine your liquid ingredients.

 

The Butter…Using unsalted butter allows youu to control the taste of your pancakes better..

 

The Buttermilk...Butttermilk is what makes your pancakes tenderest. If you do not want to use milk or buttermilk, use water, coffee, or juice as your liquid base instead…reducing the amount of liquid called for in the original recipe by.one-fourth of the amount.

 

 

 

The Eggs…Bringing your eggs to room temp before mixing into your batter will give you the best results.

To make your pancakes even fluffier, take the time to separate the egg yolks from the egg whites. …beat your egg whites  with a hand mixer until stiff peaks form…and finally fold the beaten egg whites into your batter gently with a rubber spatula until just combined.

 

 

 


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Mixing Ingredients Together

You should have already whisked your dry ingredients together before you added in the wet ingredients…so you should be able to combine your wet ingredients and dry ingredients together very easily.

Now gently fold your dry ingredients into wet ingredients until just combined.

Stir until the flour is moist, but there are still a few small clumps of flour.

.Do not over-mix the batter. It’s okay to leave some lumps in the batter.

If you overmix the batter, you will end up with tough and dense pancakes, not fluffy.

At this point, you should add any ingredients that you would like to add to your batter…such as…

  • Banana…one mashed ripe banana
  • Blueberries…1C
  • Cream cheese…3oz finely chopped cream cheese
  • Lemon…1tsp grated lemon peel
  • Orange…1tsp grated orange peel
  • Pecans…1/2C…toast and chop finely
  • Strawberries…1C
  • Walnuts…1/2C…toast and chop finely

 

 

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Resting Your Batter

Now that all of your ingredients have become friends, it’s time to rest your batter. What does it mean to “rest” your batter?

To rest your batter means to simply leave it alone for anywhere from ten to thirty minutes. The longer you rest your batter, the better your pancakes will turn out…

Why should you “rest” your batter?

Resting your batter will…

  • dissolve any small lumps
  • give the baking powder enough time to activate
  • give the flour a chance to absorb liquid in the batter

 

 

 

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The Pan

As far as what kind of pan to use when making pancakes, the best option is an electric griddle…

An electric non-stick griddle makes flipping your pancakes much easier.

But if you’d rather cook your pancakes on top of the stove or don’t have an electric griddle, use a large, about 12,” non-stick skillet with sloping slides….preferably cast iron.

Cast iron will give you even heat distribution allow you to brown your pancakes without having to use tons of butter.

 

 

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Heating the Pan

 

Heat your pan or skillet over medium heat until drop of water sizzles..

Heat a little bit of vegetable oil…(for other types of oils to cook with, check this previous post out)…

Avoid using regular butter because the butter will be more likely to burn and make your pancakes turn out funky tasting.

Reduce heat to medium-low.

 

 

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Cooking

Use a 1/4C measuring cup…or pour the batter from the Mason jar depending on which method you used earlier…to shape the batter into medium-sized circles….about 3-1/2″ wide. 

Cook your pancakes for a couple of minutes…until little bubbles appear and the edges start to get firm.

Be sure to avoid squishing the pancakes with your spatula.

Flip. Once you flip the pancake over, don’t press down on it with your spatula. Let the pancake cook naturally so you do not end up with flat, boring pancakes.

Cook your pancakes for a couple of minutes on the other side…until both sides are lightly golden.

Keep pancakes warm while you’finish cooking the rest by covering the pancakes with aluminum foil and then sticking them in an oven that has been preheated to about 200.°

If you find that your pancakes are browning too quickly, turn down the heat down and let the pan cool down for a minute or so before starting the next batch.

If you find that your pancakes are sticking to the pan, add more butter or oil.

Wipe out the pan between batches…especially if you are using butter instead of oil.

Finish cooking any remaining batter.

 

 

 

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Storing

Obviously most of us know what to do with the pancakes once you finish cooking them, but did you know that you can also make them ahead of time…instead of resorting to buying already frozen pancakes from the grocery store…

I was kinda shocked to find pancakes stored by the frozen biscuits and frozen breakfast burritos and frozen waffles…wonder how many preservatives are in all of these products, right?

 

To refrigerate…put the pancakes in an airtight container…will stay fresh for up to 5 days

To freeze…flash freeze them and store in large ziplocs…will stay fresh up to 2 months

Cream of the Crop…Veggies — February 10, 2020

Cream of the Crop…Veggies

Now that we’ve taken a look at which fruits you should be buying in organic form, let’s consider veggies.

The following veggies are ones that you really should be buying in organic form…

 

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Celery

More than 95% percent of the celery sampled by the EWG contained up to 13 chemicals….so this is another vegetable that you should buy as organic.

 

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Corn

Even though the EWG considers to be a low-pesticide crop and tests have shown that less than 2% of sweet corn has any pesticide residue, you really should consider buying organic corn.

Why?

Because much of the corn grown here in the United States is produced from seeds that have been genetically modified….and many of us are trying to avoid foods that contain GMOs…and even the USDA doesn’t consider foods that are grown from GMO seeds to be classified as organic.

 

 

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Collard Greens

Collard greens, even though considered on the hardier vegetables, contain high levels of pesticides.

 

 

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Cucumbers

Cucumbers rank among the list of the top ten vegetables that are grown with the highest amount of pesticides.

Not only that, most cucumbers sold in grocery stores have had synthetic waxes applies on their skins—kinda like apples—and this wax, even though it is applied to preserve moisture, often contains a large number of pesticides.

So always buy organic cucumbers…or at least take the time to peel them before using.

 

 

 

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Hot Peppers

Hot peppers, or simply peppers in general, are always best to buy in organic form because they all have been shown to have high levels of pesticides.

 

 

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Kale

Over 92% of conventional kale samples tested positive for two or more pesticide residues…some containing over eighteen different pesticide residues.

A major pesticide to be concerned about when considering whether or not to buy organic kale is the fact that it has been shown to contain DCPA (Dacthal), a substance that has been banned in Europe for at least ten years and is classified as a potential human carcinogen by the EPA.

Sixty percent of these samples tested had traces of this particular pesticide.

 

 

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Potatoes

You would think that potatoes would be hardy enough not to have to buy in organic form, but nothing could be further from the truth.

In fact, conventional potatoes have been shown to have more pesticides than any other crop. since they require nutrient-rich soil and are often grown with artificial fertilizers.

Grapes…The Why — February 1, 2020

Grapes…The Why

Like all other fruits, grapes contain several beneficial nutrients—such as fiber, antioxidants, vitamins, and minerals.

For example, one cup of grapes provides more than a fourth of the RDI for vitamin K, a fat-soluble vitamin vital for blood clotting and healthy bones…as well as vitamin C, necessary for bone and connective tissue health.

Another nutrient that you find in grapes are polyphenols, the antioxidants that give grapes and certain other plants their vibrant colors and give added protection against disease and environmental damage.

Below are some of the ways in which the nutrients in grapes may boost your health.

But before we get started, let’s look at the nutritional value of one cup of grapes…

  • Calories: 104
  • Carbs: 27.3 grams
  • Copper: 10% of the RDI
  • Fat: 0.2 grams
  • Fiber: 1.4 grams
  • Manganese: 5% of the RDI
  • Potassium: 8% of the RDI
  • Protein: 1.1 grams
  • Riboflavin: 6% of the RDI
  • Thiamine: 7% of the RDI
  • Vitamin B6: 6% of the RDI
  • Vitamin C: 27% of the Reference Daily Intake (RDI)
  • Vitamin K: 28% of the RDI
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Anti-Bacterial

Eating grapes boosts your immune system and protect you from certain diseases—such as the flu, chicken pox and yeast infections—because grapes contain “stuff” that helps fight against harmful bacteria and viral infections.

For example, grapes are a good source of the vitamin C that most of us already know is great for your immune system..

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Anti-Inflammatory

Inflammation defends the body against cell injury, irritation, pathogen invasions, and helps rid the body of such damaged cells.

However, having too much inflammation can lead to serious side effects—such as cancer, Alzheimer’s, cardiovascular disease, diabetes, arthritis, and pulmonary disease,

Grapes are one of the foods containing polyphenols that you can add to your diet to keep this from happening.

Antioxidant

Grapes contain hundreds of antioxidants such as vitamin C, manganese, beta-carotene, melatonin, resveratrol, quercetin, lutein, lycopene and ellagic acid.

These antioxidants are primarily found in the seed and the skin of the grape…and have been shown to do such great things as…

    • helping protect cell membranes from free radical damage
    • increasing our blood levels of glutathione, a critical antioxidant
    • increasing the ratio of reduced-to-oxidized glutathione
    • lowering biomarkers of oxidative stress.
    • lowering the levels of oxygen reactive molecules in our blood
    • preventing certain oxygen-related enzymes—such as xanthine oxidase and catalase—from becoming overactive
    • protecting against chronic health conditions, such as diabetes, cancer and heart disease.
    • reducing oxidation of fat
    • repairing the damage to your cells caused by free radicals, harmful molecules that cause the oxidative stress that can lead to several chronic diseases such as diabetes, cancer and heart disease

Red grapes, more specifically contain higher numbers of antioxidants because red grapes contain anthocyanins, the antioxidant that gives them their bright color.

Another important antioxidant found is grapes is resveratrol, another antioxidant, that protects against heart disease, lowers blood sugar and protects against the development of cancer.

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Blood Pressure

Grapes have as a low glycemic index which means that it has great blood sugar benefits—such as helping to control your blood sugar balance, insulin regulation, and insulin sensitivity.

In addition, one cup of grapes contains 288mg of potassium, 6% of the RDI, which is important for maintaining healthy blood pressure levels and preventing your risk of having high blood pressure, heart disease and stroke.

Potassium also help reduce the negative effects of having too much sodium in your diet.

If you’re considering adding grapes to your diet in order to improve your blood pressure, it’s probably best to choose either Concord or red grapes because their rich color indicates that they contain many flavonoids, such as resveratrol, which help lower your blood pressure, improve the fluidity of the blood, and relax the arterial walls.

 

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Bones

Grapes contain many nutrients necessary for maintaining bone health—including calcium, magnesium, potassium, phosphorus, manganese, vitamin K, and vitamin C. In fact, one cup of grapes contains over 25% RDI for vitamins C and K.

Vitamin K is important because it increases the effectiveness of osteocalcin, a protein involved in bone mineralization, and promotes healthy calcium balance. One study shows that women who consume at least 110mg vitamin K each day are 30% less likely to break a bone than women who consume a lesser amount.

Copper found in grapes is essential for enzymes involved in the synthesis of bone components.

Dark Chocolate…The Why — January 1, 2020

Dark Chocolate…The Why

Dark chocolate, especially any 70% dark chocolate or higher, contains many nutrients—such as antioxidants, fiber, potassium, calcium, copper, iron, zinc, and magnesium that may help lower your risk of heart disease, reduce inflammation and insulin resistance, and improve brain function, alleviate stress, and lower your risk of diabetes.