Healthy Foods & Recipes




This page will bring you links to various health and whole foods that you might not readily hear about. These foods are typically high in antioxidants and other nutrients. You will also find healthy and delicious recipes that you can use to prepare these foods.

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 Quinoa
Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.
Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas."

The chart graphically details the %DV that a serving of Quinoa provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Quinoa can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Quinoa, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Click on the source link below in order to read up more about Quinoa for the following:
http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice  

Black Rice Nutrition

riceFeb 23, 2011 | By Nicole Wolf
Include black rice in your diet -- not just for the nutritional value, but because you can: ancient Chinese nobles refused to allow commoners to eat these dark grains of rice, earning it the nickname "Forbidden Rice." Black rice, grown primarily in Indonesia and the Philippines, imparts a nutty flavor, and this sticky rice is suitable for use in puddings and cakes, although you may eat it unadorned as well. It contains several nutrients and little fat.

Calories and Fat

Black rice contains 160 calories per 1/4-cup serving of uncooked grains. If you adhere to a 2,000-calorie diet, this accounts for 8 percent of the calories you may consume every day. You also take in 1.5 g of fat in a serving of this rice. You should consume 20 to 35 percent of your daily calories from fat, which ranges from 44 to 78 g of fat, so eating black rice should not contribute greatly to those daily totals. To incorporate this type of rice into a balanced meal, consider plating it with a serving of steamed vegetables, such as spinach, carrots or green beans and a lean protein.

Carbohydrates and Fiber

One serving of black rice contains 34 g of carbohydrates. You should eat 225 to 325 carbs each day; less than that may impact your energy levels. In addition to supplying fuel for your body, the carbohydrates in black rice keep your brain functioning correctly. Black rice provides fiber, as well; each serving has 2 g of the 25 to 38 g you should eat daily.

Iron

Including black rice in your meal plan helps you get the iron your body requires each day. One serving contains 4 percent of the daily recommended intake of this mineral. The iron in black rice primarily works to keep your body well-oxygenated by encouraging the production of red blood cells that carry oxygen to tissues. This makes black rice a good choice if you suffer from anemia, a condition marked by fatigue, a lack of balance and heart palpitations often caused by iron deficiency.

Antioxidants

Black rice serves up a high level of antioxidants, compounds that help protect the tissues, organs and cells of your body from free radical damage. Research presented at the 2010 National Meeting of the American Chemical Society notes that black rice contains anthocyanin antioxidants -- more than blueberries, a fruit known for its antioxidant content -- which may help ward off cancer and heart disease.


Read more: http://www.livestrong.com/article/389412-black-rice-nutrition/#ixzz1c8XYo6C2

Black Rice with Scallions and Sweet Potatoes (Recipe) - Click on link below
http://www.epicurious.com/recipes/food/views/Black-Rice-with-Scallions-and-Sweet-Potatoes-109033





Adzuki Bean:
Health Benefits and Nutrition Information
adzuki beans

Health Benefits and Nutrition Information provided by nutritionist Lucy Kelly Nutritional Therapist, Southampton, England.

Adzuki beans are a good source of magnesium, potassium, iron, zinc copper, manganese and B vitamins. As a high-potassium, low-sodium food they can help reduce blood pressure and act as a natural diuretic. When combined with grains, beans supply high quality protein, which provides a healthy alternative to meat or other animal protein.

Like most beans, adzuki beans are rich in soluble fibre. This type of fibre provides bulk to the stool and binds to toxins and cholesterol aiding in their elimination from the body.

In Japan adzuki beans are known for their healing properties and are used to support kidney and bladder function. Gillian McKeith is a huge fan of the adzuki bean and refers to it as the 'weight loss' bean as it low in calories and fat but high in nutrients.

Adzuki beans, 1 cup (230g) (cooked, boiled) 
  Calories: 294
  Protein: 17.3g
  Carbohydrate: 57g
  Total Fat: 0.23g
  Fiber: 16.8g
  Iron 4.6mg, Magnesium 119.6mg, Potassium 1223mg, Zinc 4.0mg, Folic acid 278mcg.

Bulgur - April 2008's Featured Food

Nutrition Notes

Eating whole grain foods like bulgur can help decrease the risk of type 2 diabetes, heart disease and stroke.  These foods are good sources of folate, vitamin E, magnesium, potassium and selenium, nutrients found in the outer bran and inner germ layers of the grain.  Whole grains also contain phytosterols, compounds shown to have disease-fighting potential. Studies suggest that phytosterols can help prevent heart disease by lowering LDL (bad) cholesterol.
Bulgur contains 76 calories per one-half cup serving along with 17 grams of carbohydrate, 2.8 grams of protein and 4.1 grams of fibre.
Canada's Food Guide to Healthy Eating recommends making at least half of your daily grain products whole grain. Here's the nutrient breakdown for one Food Guide serving (1/2 cup or 125 ml) of prepared whole wheat couscous and bulgur:
Couscous
Whole wheat couscous
Bulgur
Calories
88
78
75
Fat (g)
0.2
0.2
0.2
Carbohydrate (g)
18.2
17
16.9
Fibre (g)
1.1
2.2
4.1
Protein (g)
3
3.3
2.8
Magnesium (mg)
6.5
11
29
Source: Canada Nutrient File, 2007
Bulgur is a popular staple in the Middle East, where it's used to make tabbouleh and pilafs. Bulgur is made from whole wheat kernels that have been soaked and baked to speed up cooking time.  It is very easy to prepare and adds texture and a nutty flavour to meals.



Varieties

Bulgur is always made from the whole grain. Bulgur, like rice, has different grain sizes: fine, medium and coarse. Bulgur is made by parboiling, drying and cracking or grinding wheat berries.  Bulgur is not the same as cracked wheat, which is not parboiled before it is cracked.  As a result, cracked wheat takes much longer to cook.

Fine grain bulgur is ground into smaller granules of wheat and is often used in a variety of dishes that involve ground meat.
Medium grain bulgur is processed into slightly larger wheat granules and can also be used in meat stuffing or tabbouleh, a popular Middle Eastern salad.
Coarse grain, or number three bulgur is milled until it's about the size of a grain of couscous. Both grains have similar culinary uses, mainly stews, soups and pilafs.

Buying

Bulgur is sold in transparent bags in the rice section of the grocery store, the bulk food store and health food stores.  Be sure to purchase a product that is the correct grain size for your needs.

Storing

Ideally, bulgur should be refrigerated to prevent the natural fats in the grain from turning rancid.  It can also be stored in an airtight container in a cool, dark, dry place where it will keep for up to six months.

Preparing

Because bulgur is a wheat product that has been parboiled, dried, and cracked preparation time is minimal. These grains are very quick and easy to prepare.
Use a grain to liquid ratio of one part bulgur to two parts liquid. Bring bulgur and cold water to a boil. Reduce heat, cover and let simmer until the grain is tender. This takes 12 to 15 minutes. One cup (250 ml) of dry bulgur yields two and a half cups (675 ml) of cooked bulgur.
Avoid adding salt or using high sodium broth to prepare bulgur. Instead, opt for seasoning with herbs and spices like parsley, cinnamon, nutmeg, cardamom or saffron.

Eating

Whole grains - like whole wheat couscous and bulgur - are incredibly versatile. You can enjoy their nutty flavour and chewy texture on their own as a side dish or add them to soups, stews, casseroles and salads.

Healthy Ways to Enjoy Bulgur

Breakfast
For a switch from muesli, try this make-ahead breakfast powerhouse:
Mix a quarter cup of dried apples, a quarter cup of whole grain bulgur, a third of a cup of low fat cottage cheese and a quarter cup of low fat milk in a medium size bowl and let stand for at least 30 minutes. Then, drizzle with real maple syrup and enjoy!

Lunch
Make a simple tabbouleh salad:
Combine one cup of finely chopped fresh parsley with half a cup of cooked coarse grain bulgur. Season with a tablespoon of lemon juice then garnish with halved cherry tomatoes and mint.

Give your stir-fried rice a fibre and flavour boost by mixing in cooked bulgur.
Toss cooked bulgur into a leafy green salad. Add chickpeas, diced tomatoes and cucumber and dress with your best low fat vinaigrette for a delicious entrée salad.
Dinner
Fill a roasted butternut squash with one cup (250 ml) of cooked bulgur combined with chopped red pepper and peas. Top with a tablespoon (15 ml) of your favourite toasted nut and enjoy!
Enjoy spicy Indian curry paired with the nutty flavour of cooked bulgur, instead of rice.
Replace some or all of the breadcrumbs or oatmeal in your favourite meat loaf or meatball recipe with fine grain bulgur. 

Snacks and Desserts

Add one-half cup (125 ml) of cooked medium or coarse grain bulgur to a whole wheat biscuit recipe. Enjoy with your afternoon coffee or tea.

Did you know?

In ancient times, travelers would carry bulgur on long journeys because it is highly resistant to spoilage.
Source:

Whole-Wheat Couscous Nutrition Facts

Nov 30, 2010 | By Nicole Wolverton
Nicole Wolverton has been writing health-related and human-interest articles since 1986. Her work has been published in "The Press-Enterprise" newspaper and at Farm to Philly, a blog dedicated to locally grown food and gardening. Wolverton has a certificate in grant writing and a Bachelor of Arts in English from Temple University.
Photo Credit Eising/Photodisc/Getty Images
Couscous, small granules of semolina flour, is traditional in North African cuisine. It is also available made from whole-wheat flour, which slightly increases the fiber and boosts nutrition in other ways. Whole-wheat couscous may serve as a replacement for pasta or rice as a side dish or in recipes, taking on the flavors of whatever you cook it with.

Calories

A 1-cup serving of whole-wheat couscous contains 180 calories. This number accounts for 9 percent of your daily calories when you follow a 2,000-calorie diet. Couscous made from regular flour contains 176 calories per cup. Because couscous does not have much flavor, it is commonly combined with vegetables, herbs and spices, all of which add calories. Adjust your total calories consumed as needed.
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Nutrients

Carbohydrates account for the majority of calories in whole-wheat couscous -- 38g per 1-cup serving. The Institute of Medicine recommends consuming 130g of carbohydrates per day for optimal energy levels. This portion of whole-wheat couscous also provides you with 6g of protein.

Additionally, 1 cup of whole wheat couscous gives you 8 percent of your daily recommended intake of iron, a mineral your body requires to manufacture blood cells. A deficiency of iron results in anemia, a condition that presents with fatigue and shortness of breath.

Fiber

One cup of whole-wheat couscous contains 3g of fiber, a benefit of the whole-wheat flour from which this couscous is made. The same portion of couscous from white flour has 2.2g. The Harvard School of Public Health recommends you get 20 to 30g of fiber each day, concentrating your diet on fiber-rich foods, like fruits and vegetables and whole grains, like whole-grain couscous.

Fat

Whole-grain couscous does contain more fat than white flour couscous, but it still contains little fat. A 1-cup serving of the whole wheat variety contains 1g. MayoClinic.com notes that you should limit dietary fat to 20 to 35 percent of your daily calories, or 44 to 78g, to decrease your risk of obesity and obesity-related health problems.

Preparation

Whole-grain couscous takes approximately 15 minutes to make. Measure the couscous into a heat-proof bowl, add boiling water in ratio of 3 parts of water to 2 parts of couscous and cover the bowl with plastic wrap. The whole-grain couscous needs just 10 minutes to absorb the boiling water. Fluff with a fork before serving, with or without the addition of vegetables, herbs or spices.

Healthy Ways to Enjoy Whole Wheat Couscous

Breakfast
Try a bowl of hot whole wheat couscous for breakfast instead of oatmeal.
Enjoy a whole wheat couscous breakfast square with a piece of fresh fruit for a nutritious start to your day.
Lunch
Add whole wheat couscous to your favourite bean salad.
Try whole wheat couscous in chicken soup in place of rice or noodles.
Add whole wheat couscous to leftover pasta.  
Enjoy whole wheat couscous with raisins, pine nuts and chopped parsley for a tasty vegetarian meal.
Dinner
Instead of rice pilaf, make a whole wheat couscous pilaf with a touch of curry powder for added flavour.
Replace your dinner roll with a side of whole wheat couscous for a healthier starchy side. For an exotic touch, add a pinch of saffron to the liquid used to make the couscous.
Add whole wheat couscous to a hearty beef stew. Add a teaspoon of cinnamon and a pinch of nutmeg to bring out the nutty flavour.
Try grape leaves stuffed with whole wheat couscous, a twist on a Middle Eastern appetizer that's usually made with rice.

Snacks and Desserts

Snack on a small bowl of hot whole wheat couscous made with low-fat milk and topped with cinnamon and a touch of real maple syrup.
Use couscous instead of rice in your favourite rice pudding recipe.

Did you know?

In ancient times, travelers would carry couscous on long journeys because it is highly resistant to spoilage.
Source
 
Dark Chocolate Brownies with coconut oil: Taken from www.Kiwiandbean.com

Dark Chocolate Brownies, free of grains, refined sugar and dairy | www.kiwiandbean.com
http://kiwiandbean.com/new-years-resolution-brownies/