La La La Lemon

As a child, lemons were not my friend - eww bitter!  But now that I'm all grown up, I like the tangy flavor it adds to cookies, chicken and grownup drinks :)

The fact that there are many health benefits of lemons is a bonus. The little lemon has big antibacterial, antiviral, and immune-boosting powers and are often used as a weight loss aid (lemon juice is a digestive aid and liver cleanser).  Lemons contain many substances--notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene--that promote immunity and fight infection.

Bet you didn't know that the Ancient Egyptians believed that eating lemons and drinking lemon juice was an effective protection against a variety of poisons.

K is for Kale

Kale, aka borecole, is one of the healthiest vegetables on the planet. This leafy green, is available in curly, ornamental, or dinosaur varieties and shares its family tree with vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale chips are a new staple in our house.  Kale is also the main base of my morning juices :)

J is for Jalapenos

Jalapenos are mostly available green, turning red as they mature. These peppers contain a negligible amount of calories, with only 4 calories in one pepper. They also have less than a gram each of protein and fat and just 0.91 gram of carbohydrates in a serving, making them a good choice for low-carb diets.  PLUS they are wicked tasty!

Did you know:  according to studies, chili peppers can provide pain relief for migraine and sinus headaches. Capsaicin, the chemical that makes chili peppers hot, is known to inhibit a key neuropeptide, Substance P, that is the key brain pain transmitter. 

-  quick shout out to my youngest sister who is celebrating her birthday today!  Happy Birthday Heather!

Inca Berries

Also known as gooseberries, the Inca Berry is native to South America, is a small 1-2 cm  fruit (about the size of a marble) with a glossy orange-yellow skin that is surrounded by papery leaves. 

Inca berries support cellular metabolism.  This is due to the high levels of vitamin B12 that the Inca berries contain.  This makes Inca berries a great natural source of energy.  Many people that regularly consume Inca berries say that Inca berries make them feel great and report high increases in energy levels and mental functioning. They are an excellent source of antioxidants.  Components found in the Inca berries have been shown to reduce inflammation as well.

When ripe they are sweet with mildly sour finish making them ideal for snacks,pies,or jams, they are also popping up in a lot of trail mixes lately.

G is for Garlic

Known as the stinking rose, this superfood has been known to repel vampires, beat inflammation,  prevent food poisoning, cure athletes foot, keep mosquitos away, banish cold sores and help clear skin.  AND it adds a TON of flavour to food.


 Garlic is used in an old folk remedy for splinters that involves placing a slice of garlic over the splinter, then securing it to your skin with tape or a bandage. Try it and let me know if it works!

E is for Egg

Which came first the chicken or the egg?   The egg of course (didn't dinosaurs lay eggs?)

A solid source of 14 essential nutrients and an excellent source of protein, eggs are one of the best superfoods.   Rich in omega-3 fatty acids, which help with proper body function and heart health. They’re good for the eyes, too: The antioxidants lutein and zeaxanthin (found in the yolks) help protect the eyes from light and free radicals (and may even help prevent eye degeneration that can present with age) . And while there’s been much debate over the lil’ yellow centers, the yolks are full of choline- a B vitamin essential for proper brain function.  

Relatively inexpensive and just 70 calories, eggs are both a breakfast and baking staple.

Dandy

This pesky "weed" shows up on the list of most recommended vegetables, why?!  Well its humble leaves provide 535 percent of the recommended daily value of vitamin K and 112 percent of the daily minimum requirement of vitamin A!  These greens also contain vitamins C and B6, thiamin, riboflavin, calcium, iron (crucial for generating red blood cells), potassium (to help regulate heart rate and blood pressure), and manganese. Other nutrients present in dandelion greens include folate, magnesium, phosphorus, and copper.

The root of the dandelion can be used for medicinal purposes. Its flowers can be harvested for wine  or tea.  And its greens have a bitterness that can be delicious.  1 cup of dandelion leaves contain a mere 25 calories.

Ch-Ch-Ch Chia!

C is for Chia!

More than hair for a 90s novelty toy, these little buggers can hold up to 10 times their weight in water which can help the body stay hydrated and feel fuller.  Chia seeds are an excellent source of Omega-3, fiber, calcium, maganese and phosphorus.  

One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value, and are very easy to eat sprinkled over yogurt, tossed in salad or blended into a smoothie :)

Beet it!

Today is B day in the A to Z  Superfoods

Did you know :
Beets have ZERO trans fat and ZERO saturated fat.
Beets are high in carbohydrates which makes them a great instant energy source.
Beets contain sodium, magnesium, calcium, iron and phosperous! They are also considered a fiber food and contain vitamins A and C as well as niacin.
Beets contain folic acid which is necessary for the production and maintenance of new cells

Beets are avaialable year round and can be eaten in a multitude of ways; raw, boiled, steamed roasted or sauteed, you can even eat the leaves.  Personally as good for you as beet are,  they are my 2nd least favorite vegetable - I can only stomach them put through my juicer; its their texture that gets me.

A is for Avocado

This is my fourth year participating in the A to Z challenge, the past three I focused on Newfoundland; its dialect, lore and communities.  I'm trying something a little different this year - this year I'm doing the Superfoods A to Z.

First off is the letter A which is for Avocado

Avocados are a great source of monosaturated fat (which can improve cholesterol levels, decrease risk of heart disease, and benefit brain function), vitamin E (a powerful antioxident), and vitamin B6 (which promotes healthy skin and serves as a back up fuel).
I love mashing avocado and using it in place of butter or spread or add to salads instead of mayo.

 Did you know that half a medium avocado counts as one of your 5-a-day and contains 138 calories and 14.1g fat.