Who Wants a Golden Ticket, When You Can Have a Golden Berry Instead — April 4, 2021

Who Wants a Golden Ticket, When You Can Have a Golden Berry Instead

Golden Berries: Nutrition and Benefits - Ben's Natural Health

Golden berries—also known as Inca berry, Peruvian groundcherry, poha berry, goldenberry, husk cherry and cape gooseberry, aguaymanto, topotopo, and Peruvian groundcherry….(don’t ask me why, why go ask your Mother)…are not actually berries. They belong to the “nightshade” family…the same family as tomatoes, potatoes, and eggplants.

Golden berries are native to the mountainous forests of the Andes—countries such as Ecuador, Columbia, Brazil, Peru and Chile where the annual average temperature is about 60°F….and has been cultivated there ever since the days of the ancient Incans—as early as 4,000 years ago. Today they are also found in South Africa, Australia, New Zealand, and Golden berries grow on shrubs that are about three feet high with velvety, heart-shaped leaves and bell-shaped flowers that are less than an inch across.Hawaii, Taiwan, California, India, and Great Britain..

The fruit itself is a bright, yellow-orange orb wrapped in a papery husk…similar in appearance to a tomatillo and about the size of a marble…sort of a mini version of a yrllow cherry tomato.

Golden berries have a tart, tangy taste…similar to other tropical fruits—such as the pineapple or mango.


Nutritional Value

Goldenberries are a low-calorie fruit that contain impressive amount of vitamins, minerals and fiber as shown below, but the primary benefit of golden berries is a high concentration of antioxidants—such as polyphenols and carotenoids—naturally-occuring pigments that give foods such as goldenberries, oranges, pumpkins, and carrots their color.

One cup of golden berries contains…

  • Calories: 74
  • Carbs: 15.7 grams
  • Fiber: 6 grams
  • Protein: 2.7 grams
  • Fat: 1 gram
  • Vitamin C: 21% of the RDI for women and 17% for men
  • Thiamine: 14% of the RDI for women and 13% for men
  • Riboflavin: 5% of the RDI
  • Niacin: 28% of the RDI for women and 25% for men
  • Vitamin A: 7% of the RDI for women and 6% for men
  • Iron: 8% of the RDI for women and 18% for men
  • Phosphorus: 8% of the RDI


Health Benefits

Golden berries have many health benefits to offer. Let’s take a look at some of them…

  • Bones…Golden berries are high in vitamin K, a vitamin thar is necessary for healthy bones and cartilage.
  • Cholesterol Levels…Golden berries contain antioxidants and fatty acids—such as linoleic acid and oleic acid—that help lower your cholesterol. levels and establish the cholesterol balance needed to ensure a healthy heart.
  • Diabetes…Eating golden berries can be an effective preventive method and a treatment for Type II diabetes because golden berries contain nutrients that keep you from having high blood sugar levels.
  • Heart…Goldenberries can improve the health of your heart by lowering inflammation of the arteries and blood vessels…as well as blood pressure.
  • Immunity...Golden berries contain significant level of vitamin C…almost 15%DV…that is so important for your immune system.
  • Inflammation…Golden berries contain natural antioxidants and steroids that help calm inflammation caused by such diseases as IBS, arthritis, gout, muscle aches, chronic pain, hemorrhoids, autoimmune diseases, and some neurodegenerative diseases….
  • Liver and Kidney Health...Golden berries can reduce liver scarring and degradation….and also help eliminate toxins by making you pee more and flushing out excess fats, salts, and toxins from the lymphatic system. 
  • Vision…Golden berries contain lutein and beta-carotene that can keep your eyes in top working order as you age and lower your risk of developing age-related macular degeneration, vision loss from diabetes, cataracts and other eye diseases.
  • Weight Loss...Golden berries are a good option for people trying to lose weight because they contain a large percentage of your daily nutrients, but hardly any fats or calories….only 53 calories per half cup.

Making the Perfect coconut Porridge — February 15, 2021

Making the Perfect coconut Porridge

It’s snowed several inches this weekend…a rare thing here in the DFW metroplex (Texas)…and so we’ve switched many of our typical diet staples—such as iced tea, cold cereal, and yogurt—to warmer and more “wholesome” foods such as this hot cereal, or porridge, which is healthy, filling, and stocked with healthy ingredients—such as quinoa, oats, and coconut milk.

So let’s talk about how to make a bowl of this satisfying coconut comfort food that is not only true breakfast bliss, but also a keto delight






  • 1 egg
  • 2Tbsp coconut flour
  • 2tsp butter 
  • 1/2C coconut milk
  • 1/2C quinoa
  • 1 -1/2C rolled oats
  • 1/4tsp salt
  • 3/4C water
  • Sweetener—coconut sugar, agave, maple syrup, brown sugar,…
  • cinnamon to taste
  • 1/2C unsweetened coconut flakes
  • Optional Toppings—apple slices, peanut butter, honey, fresh chopped fruit, berries, nuts, seeds,…






Combine egg, coconut flour, and salt in a small bowl. Melt the butter and coconut cream over low heat. Slowly whisk in the egg mixture, combining until you achieve a creamy, thick texture. When it begins to simmer, turn it down to medium-low and whisk until it begins to thicken. Add water, quinoa, oats, and salt. Cook for 15 minutes…until the grains are soft to the bite and no longer gritty or hard. Add more water if needed to reach your desired state of thickness/soupiness. Garnish with your favorite toppings. Serve hot with coconut milk or cream.

    Breadfruit…The What and the Why — January 17, 2021

    Breadfruit…The What and the Why

    sliced fruits on tray
    Photo by Trang Doan on Pexels.com
    Honestly before starting our quest to switch from the typical Southern meal regimen—chicken fried steak, fried chicken, fried whatever…after all, isn’t the Texas State Fair notorious for frying anything and everything… I had never heard of many of the fruits and veggies that I am including in this blog about raw foods and clean eating. But recently I joined a food co-op that delivered breadfruit. At first I was kinda scared of the interesting little green things in my basket, but I am not one to waste ingredients and also someone who dares to try new recipes, so I started figuring out what to do with the darn thing….what recipes I could use it in and what nutritional goodness it had to offer.


    The Where

    Breadfruit are another tropical fruit…native to the South Pacific and very popular throughout Southeast Asia and the Pacific Islands.


    The Breadfruit Tree

    As far as how it’s grown, the breadfruit grows on trees that can grow as tall as eighty-five feet high. The breadfruit tree is a member of the fig family and one tree alone can produce a massive 450 pounds of breadfruit each year for decades. One single breadfruit tree is capable of yielding up to two hundred breadfruits per season. The leaves of the breadfruit tree are large ovals that are long and skinny, and glossy green.


    The Fruit

    One breadfruit can weigh up to twelve pounds in weight and have a diameter of twelve inches. The breadfruit is typically round, oval or oblong The skin of the breadfruit is a green and prickly. The flesh is hard and green. The flesh of a fully ripe breadfruit will be creamy yellow with oval seeds or a cylindrical core, depending on which particular variety of breadfruit you have purchased. A single breadfruit can weigh as much as twelve pounds and is capable of feeding a family of four.


    Nutritional Value

    Breadfruit is an excellent source of the following nutrients…
    • antioxidants
    • calcium
    • carbohydrates
    • carotenoids
    • copper
    • fiber…½C provides 25%RDA
    • iron
    • magnesium…1/2C contains up to 10%RDA
    • niacin
    • omega 3
    • omega 6
    • phosphorus
    • potassium…1/2C contains up to 10%RDA
    • protein…1/2C contains up to 10%RDA
    • thiamin…10%DV
    • vitamin A
    • vitamin B
    • vitamin C…35%DV


    Health Benefits

    Breadfruit can be beneficial to your health in many ways, especially for fighting or preventing…
    • asthma
    • blood pressure
    • diabetes
    • heart diseases and heart attacks
    • risk of developing colon cancer
    So now that we’ve gotten the facts about breadfruit and its nutritional/health benefits, let’s get to the fun part—what to do with it the next time the local co-op or one of those imperfect food subscription boxes sends it your way…(because if you’re like me, you probably wouldn’t have ever put it into your grocery cart or instacart order yourself)…
    Bananas…The Why — November 26, 2020

    Bananas…The Why

    Before we move on to much more interesting and fun things to do with bananas—such as which bananas to choose and what to do with them once you get them home, let’s take a look at the health benefits that bananas provide.

    Asthma…Bananas help prevent wheezing in children with asthma because of their antioxidant and potassium content.

    Athletic Performance…The unique mix of vitamins, minerals, and low glycemic carbohydrates…easy portability…low expense…and great taste have made bananas a favorite fruit among endurance athletes.

    Bananas especially provide excellent nutrition before endurance exercise. Distance cyclists have found that eating half of a banana every fifteen minutes of a three-hour race keep their energy levels steady just as well as drinking a processed sports beverage.

    Not only that we’ve all been told to eat a banana if we have cramps. This is because of their bananas are a good source of the potassium that can help prevent muscle cramps and soreness cauaws by dehydration and electrolyte imbalance.

    Bones…Bananas do not contain high levels of calcium, but they do contain an abundance of a certain carbohydrate, called fructooligosaccharides, that help the body absorb calcium.

    Cancer…Bananas contain lectin and vitamin C, two antioxidants that help keep cancer cells—especially lukemia, kidney, and colon cancer cells—from growing. Eating four to six bananas per week can cut your risk of developing kidney cancer in half. Bananas are also fairly rich in fiber and resistant starch…both of which may feed your friendly gut bacteria and safeguard against colon cancer.

    Depression…mood…memory…Bananas contain three nutrients that may help preserve memory, boost a person’s ability to learn and remember things, and regulate mood. These nutrients include tryptophan, an amino acid that the body converts to serotonin, the mood-elevating brain neurotransmitter…vitamin B6 that help you sleep…and magnesium to help your muscles relax.

    Diabetes…The American Diabetes Association recommends eating bananas because of their fiber content. Diets that include high levels of fiber can help lower blood sugar levels, reduce your risk of type 2 diabetes, and help lower blood sugar in those who are diabetic.

    Digestive Health…Bananas contain water and fiber, both of which promote regularity and encourage digestive health. One medium banana provides about three grams of fiber, about 10% of a person’s fiber needs for a day. Fiber found in bananas can also improve bloating, gas, and stomach cramps.

    For years, we’ve heard about the BRAT diet…eating only bananas, rice, applesauce, and toast…whenever you have diarrhea. Bananas help replace any water, electrolytes, and potassium that are lost with diarrhea or vomiting.

    Gotta Get a Lotta Watermelon — October 24, 2020

    Gotta Get a Lotta Watermelon

    •     Watermelon - Citrullus lanatus  
      • Watermelons…those melons with a mid- to dark green rind that is usually mottled or striped…sweet, juicy flesh that is usually deep red to pink…and many black seed…(unless you’re smart enough to be one of the 85% of us who bypass the seeds altogether by buying seedless watermelons)…have been the delight of many happy people for over four thousand years.
      • There is evidence to show that watermelons were cultivated in the Nile Valley as early as 2000BC. 
      • Watermelon seeds have been found in the tombs of ancient Egyptian Pharaoahs who would place watermelons in the burial tombs of their kings to nourish them in the afterlife.
      • Thank God for the Japanese scientists that initially developed seedless watermelons…guess they got tired of having their kids spit watermelon seeds at them also.
      • Watermelons vary in size from six pounds to fifty pounds. According to Guinness World Records the world’s heaviest watermelon was grown by Lloyd Bright of Arkadelphia, Arkansas, in 2005…weighing in at a whopping 268.8 lbs.
      • Surprisingly the Deep South does not lay claim as to being the top producing area of water…surprisingly, it’s China…followed then by Brazil, Turkey, and Iran.
      • The United States ranks fifth in the worldwide production of watermelons….where watermelons are grown in forty-four states…Florida, Texas, California, Georgia and Arizona being leaders of the pack.


    Nutritional Value

    Although watermelons are 92% water…hence the name, go figure…it still is stocked nutrients such as…

    • Amino acids…these are the basic building block for protein, which is used in virtually every vital function in the body
    • Antioxidants…watermelon is high in antioxidants and amino acids which are important for help to prevent various diseases, including cancer
    • Beta-carotene…an antioxidant found in red-orange fruits and vegetables that helps with immunity, skin, eye and the prevention of cancer
    • Lycopene…the red pigment that gives such fruits as watermelons, grapefruits and guavas their color….and has been linked with heart health, bone health, cancer prevention
    • Vitamin C…21%RDI…important for your immune system and skin
    A Poem About Pomes — October 8, 2020

    A Poem About Pomes

    This is a poem…a poem about pomes…another type of fruit…that I can’t wait to bring home…

    Sorry, the words “poem” and “pome” are too similar that I couldn’t resist.

    But what are pomes?

    Pomes are those fruits that have a relatively hard flesh surrounding a central core of seeds, fruits such as apples and pears.

    As far as the nutritional value of fruits classified as pomes, pomes provide as much as 15% of the amount of vitamin C and 17% of the amount of fiber that your body needs each day in only one medium-sized apple….Pomes also contain many types of strong antioxidants.

    As far as the health benefits of fruits classified as pomes…they can help you lose weight, improve your digestive system,and lower your risk of cancer, heart disease, diabetes, asthma, and other chronic health conditions.

    Examples of pomes include apples, pears, nashi and quince. We will be looking at more of fruits classified as pomes in future posts. Right now my main goal is to finish a Master List of Clean Food Eating and get you thinking about your next trip to Sprouts or Whole Foods so that you don’t appear lost.

    Have a Berry, Berry Christmas and a Happy New You — September 24, 2020

    Have a Berry, Berry Christmas and a Happy New You

    • We all know what berries are…those small, soft, round, brightly colored fruits that make the produce section actually seem more inviting…juicy
    • The varied taste, colors, and textures of berries makes them one of the most popular fruits. The gamut runs from black currants to grapes…blueberries to gooseberries…cranberries to gooseberries…grapes to goji berries…and so on and so forth.
    • Some fruits that we typically think of as berries actually are not berries according to the “smart people”…including raspberries and strawberries…
    • While other fruits that we would think shouldn’t be classified as berries actually are… such as 
    • The most popular berry is the strawberry. In fact, twice as any strawberries are produced around the world as the sum of all other berries combined.
    • In the next few posts, we will be talking about the reasons that you should include berries in your diet, the different types of berries that might be adding color to your local produce aisle, and a few basic recipes to get you in a berry, berry good mood.  

    There’s an App(le) for That — June 27, 2020

    There’s an App(le) for That

      • *********************
      • How Apples Can Differ

        • Color…Although you typically think of apples as being either red or Granny Smith green, you  can also find yellow, pink, gold, pink, scarlet extremely dark crimson/ purple, and white.
        • Size…Commercial growers typically try to grow apples that are anywhere from 2″ to 314″ in diameter.
        • Taste… sweet or sour…“bold” versus “hints” of tartness…such as tart and astringent cider apples
        • Use…Some apples are made for cooking…while other are best for either making cider or eating fresh.






      Where Apples are Grown

      Apples are grown in all 50 states….but the state of Washington reigns as the leader of the pack…growing about half the apples grown in the United States.

      As far as countries other than the United State, the top producers are China, Turkey, and Poland.






      Where to Store Apples

      • The expression that “one bad apple can spoil the whole bunch” is true.
      • Apples that are bruised or damaged release ethylene gas, which speeds up the ripening of nearby apples that have not been damaged…meaning that the entire group of apples ripens too quickly. So it is important that you remove any damaged apples from the group.
      • The one thing that I have learned that I have been doing wrong for decades is not storing my apples in the fridge…more specifically store them in the fridge at temperatures of about 35°–40°F.
      • If you store apples in the fridge, your apples will last for a couple of weeks.
      • Add a damp cheesecloth to the crisper bin of your fridge. This will help maintain moisture and keep your produce fresher longer.
    One Apple Up on Top — June 25, 2020

    One Apple Up on Top

    Okay, so now we know the nutritional value of apples, let’s talk about the different things that eating apples and these nutrients can help prevent or make better, for lack of a better word.

    In other words, how apples can keep you on top of your game.



    Apples are a good source of antioxidants…which may help lower your risk of getting cancer….as well as prevent new cancer cells from forming and keep existing cancer cells from forming.



    In fact eating apples can lower your risk of getting colorectal and breast cancers by about twenty perfect.



    Adding more apples to your diet may help prevent the oxidative stress that causes cell damage and leads to the development of certain cancers—including lung cancerbreast cancer, colorectal cancer, and cancer of the digestive tract.

    Bell Peppers…The Which — May 7, 2020

    Bell Peppers…The Which