Let’s start with Chia seeds
➻ A single serving of this Mayan seeds has more omega 3-fatty acids than flax, along with protein, fiber, antioxidants and minerals like Calcium and Zinc.
➻ An inexpensive source of high quality protein ( about 6 grams per egg )providing nutrients like lutein, zeaxanthin and choline.)
➻ Teas can be also great for cooking with their aromas and flavors, pick a smoky tea like “Lapsang souchong” as the base for marinade a chicken breast. Or pick a berry tea to make any rice or quinoa. Tea is high is flavonids, an antioxidant that has been shown to help protect multiples cancer as well as heart disease.
➻ Fermented at high temperatures to make it sweet and chewy. Unlike the regular garlic, it doesn’t have a pungent odor and is less likely to give you bad breath. Strong in antioxidants, selenium and probiotics due the fermentation process.
Green Coffee extract
➻ Coffee without the bitter flavor? Sounds great! Green-coffee-bean-extract is made from unroasted beans. It has high levels of chlorogenic acids, powerful antioxidant compounds that disappear when is roasted. Chlorogenic has been linked with weight loss and lower risk of type 2 diabetes. This green been is slightly sweet, so it can be blended with fruits drinks for a caffeine punch.
➻ There is an increased amount of people eating less meat, that’s opening the market for new protein sources. Proteins derived from brown rice, hemp and peas are very well known now and showing up more as ingredients in shakes and protein bars.
➻ Dried seaweed is used typically to wrap sushi and to flavor some Japanese dishes. This green seaweed is full of heart-healthy compounds, like antioxidants, potassium, Vitamin A and B. It has a sweet, nutty flavor and a crunchy texture. It’s a great low calories snack, with only 10 calories for a single two – ounce sheet. I eat it as potato chips, really good snack!
➻ I grew up close to Peru, I’m actually from Chile, but my home-town is right in the border with Peru (Tacna) and their food is out of this world!! My ❤ boyfriend and I love “Ceviche”. We found a local restaurant called “Imperio Del Inca” and we get the same dish every time we have diner there. Peru has a large japanese community ( because of a wave of immigration in the late 1800′s) and they think raw seafood, ginger and red sweet pepper and the amazing clean-pure flavor, can still be tasted and felt in the country’s brand of Latin cuisine. Look for seafood marinated in citrus and spice and “Tiraditos”, which is marinated in citrus as well, hot peppers and ginger. My favorite ingredient used in Peru is “aji amarillo paste”. Which is made from a mild and fruity yellow chile. You can use this paste in pretty much any other dish you like.
➻ Probiotics, aka “good” bacteria. They help us to digest foods, control inflammations, battle heart disease and much more. Yogurt is our first thought as the classic source of probiotics but there is less obvious possibilities like, fermented Miso, Tempeh, Kimchi, Sauerkraut and Natto. All rich sources with high levels of food enzymes. I look for Natto for example, tasty traditional Japanese food made from fermented soybeans. Use it on quinoas, soups or as a condiment on your veggies. Great source of protein, vitamin K and an enzyme called “nattokinase”, which is used to prevent harmful blood clotting.
Papaya, Pineapple & Grapefruit
For a healthy digestion, best choice. Enzymes break foods into block of molecules than can be used to fuel the body. Simple as that. These fruits are great sources of enzymes. Easy to find and snack on them.
➻ Oatmeal is high water soluble fiber content stabilizes blood sugar levels and helps clear cholesterol from the body. I don’t use it only for breakfast, I use it also as dishes with herbs and cheese (ricotta, parmesan, cheddar, etc) mixed with extra virgen olive oil and black salt, some veggies in it, like squash or scallions, even on eggs with garlic!
The Mediterranean diet has potential health benefits. This Nordic cuisine, is delicious and good for you. It emphasizes omega-3-rich salmon, antioxidant berries like lingonberries and blueberries, beets and onions and disease-fighting herbs like dill, parsley, cinnamon and cardamon. Also is base on grains like oatmeal, rye and barley which are all linked to lower heart disease risk.
➻ Fiber Fix: A cup of farro has about 8 grams of cholesterol-lowering fiber. That’s four times as much as white rich; brown rice weighs in at around 5 grams. Chill Pill: Whole grains like farro are full of minerals, including magnesium, which may relieve tension and menstrual cramps, and last, Smart Carb: Farro’s complex carbs break down slowly, keeping your energy level stable. The grain also has cyanogenic glucosides, a type of carb that may boost the immune system.
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