Otherwise known as lady’s fingers or more commonly as an important ingredient in gumbo, these long, pointy shaped pods are very versatile. Okra contains mucilage, a gel-like substance that actually helps soothe inflammation, lubricates and absorbs toxins, soothes ulcers, and acts as a gentle laxative. The seeds inside the pods can be used as the thickening agent in your favorite gumbo recipe. In this form, Okra is an excellent source of soluble fiber.

If you don’t like the slimy consistency the seeds produce, you can also slice the pods and enjoy them in a stir fry or ratatouille. As is the case with any vegetable, okra is best steamed to preserve its nutritional content. In addition to this, okra’s green leaves can be eaten raw in salads. The choices are endless!

Okra provides a whole heap of health benefits. Especially high in vitamins A and C, okra is also a good source of iron, fiber, calcium and folic acid.

Nutritional info for 1/2 cup of cooked okra:

Calories – 25
Dietary Fiber – 2 grams
Protein – 1.52 grams
Vitamin A – 460 IU
Vitamin C – 13.04 mg
Folic acid – 36.5 micrograms
Calcium – 50.4 mg
Iron – 0.4 mg

Here’s a naturally nutritious, French recipe for a ratatouille that will make getting the recommended daily intake for vegetables incredibly easy!

Ratatouille

• 2 large eggplants
• 2 large zuchinni
• 2 red peppers
• 3 baby okra, sliced
• 4 large ripe tomatoes
• 3 garlic cloves, peeled and crushed
• 1 medium onion, thinly sliced
• 5 tbsp extra-virgin olive oil
• 1 handful of fresh basil
• 1 tbsp red wine vinegar
• salt and pepper

Preparation:

Finely slice the onion and cut all the vegetables to you liking. Heat the olive oil in a large, deep pan. Add the onion and cook over moderate heat until softened. Add the garlic and saute for 1 minute. Reduce the heat to medium low and add the tomatoes, eggplant, zucchini, bell pepper and okra. Season with salt and pepper, cover and cook for 1 hour, stirring occasionally.

A report published by the Journal of Applied Physiology, details how the placebo controlled study measured physical performance under different levels of exercise intensity.  Nine healthy adult males randomly selected either a blackcurrant cordial placebo drink or a supplement, which was Ark 1 from Arkworld International Limited that contained L-arginine amino acid. The use of such a supplement is thought to enhance the production of nitric oxide in the body.”The research found that when the dietary supplement was used, there was a striking increase in performance by altering the use of oxygen during exercise,” says Professor Andrew Jones, from Exeter University’s School of Sport and Health Sciences.

Not surprisingly, results from this study are of particular interest to athletes. By boosting nitric oxide levels, athletes can expect to exercise for up to 20 percent longer and even see their race times improve by as much as 1-2 percent. That’s a huge advantage for athletes performing at an elite level, when a 1-2 percent improvement could be the difference between winning the race or losing.

Interestingly, previous research done by the University of Exeter found that beetroot juice also has a similar effect on performance. High in nitrates, beetroot increases nitric oxide in the body. For people looking for a natural way to boost performance, eating beetroot or drinking beetroot juice, is a great addition to any healthy lifestyle. Beetroot is also proven to lower blood pressure. A study in the US journal Hypertension found that blood pressure was reduced within 24 hours in people who drank beetroot juice. Beetroots have a high inorganic content from nitrates in the soil, making them great for reducing the risk of strokes and heart attacks.

While the world continues to look for a cure, I have found one super-fruit that may aid in weight loss; cherries!

In addition to lowering cholesterol, reducing inflammation and even reducing pain in arthritis sufferers, tart, red cherry juice may help shed excess weight. A study presented by the University of Michigan to the American Dietetic Association (choosecherries.com) found that a cherry-enriched diet lowered body weight and fat – major risk factors for heart disease. Rats that were fed a tart cherry enriched diet had 14 percent lower body fat content (particularly the important “belly” fat which increases risk for heart disease) than rats fed a cherry-free diet, while maintaining lean muscle mass.

If rats aren’t proof to you that cherries really can lower body fat percentage, a second pilot study found similar results in humans. Ten overweight or obese adults drank eight ounces of tart cherry juice daily for four weeks. At the end of the trial, there were significant reductions in several markers of inflammation, in addition to lower levels of triglycerides, another key risk factors for heart disease.

What is it about cherries that make them a super-fruit?

Tart cherries, commonly sold in dried, frozen or juice variety, contain powerful antioxidants called anthocyanins. These plant compounds are what give cherries their bright red color and are believed to be responsible for many of their health benefits. Cherries are also high in minerals, ellagic acid, vitamin C, vitamin A, melatonin, bioflavonoids, anthocyanins and Perillyl.

Cherries are also a low-fat food with a high water content. Experts believe that regular consumption can help boost energy levels and modify metabolism for improved weight loss!

Due to the fact that chia is marketed less as a food, chia seeds are not widely known for their amazing health benefits, but they are in fact extremely nutritious, edible seeds that you can buy at any good health food store. Regulated as a food by the FDA and a member of the mint family called Salvia hispanica, chia seeds are quickly becoming the latest health food craze, and for good reason.

Top 7 Health Benefits

1. Reduce cravings and hunger. A great source of soluble fiber, when mixed with water, chia seeds form an almost solid gelatin. The same reaction takes place in the stomach when we eat them, helping us to stay fuller for longer. Awesome!

2. Help control blood sugar. This same gelatin substance that forms in the stomach, also creates a physical barrier between carbohydrates and digestive enzymes, thus slowing the conversion of carbohydrates into sugar. A major plus for diabetics!

3. Increase Energy. Thanks to their natural ability to slow down the conversion of carbohydrates to sugar, chia seeds are a great source of sustained energy to help increase endurance.

4. High in omega-3 fatty acids. Providing copious amounts of nutrients such as protein,  fiber, antioxidants and most importantly essential fatty acids, these mighty little seeds really pack a punch.  They contain over 60% essential fatty acids and more omega-3′s than flax seed. According to living-foods.com they also provide three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains.  These are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. If you want brain food, there is not better source!

5. Keep us hydrated. As already described, chis seeds absorb water, 12 times their weight in fact. Eating this superfood will in turn keep you hydrated. As we already know, fluids and electrolytes are extremely important to support the life of all the body’s cells. “With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids,” explains living-foods.com

6. Help build muscle. An excellent source of protein, chia seeds make a great addition to any weight management program to help build lean muscle. They are also low-carb and support weight loss. An ounce of chia seeds only provides 137 calories!

7. Gluten-free. An ideal food for people with a gluten intolerance, these seeds are a gluten-free source of fiber. Chia contains both soluble and insoluble fiber that supports a healthy digestive system. Plus, unlike flax seed, chia seeds don’t need to be ground to make their nutrients available to the body.

Shocker huh? One cup of the green stuff provides the RDA for vitamin C!

Broccoli is also an excellent source of  calcium, fiber, folate and vitamins K and A, but the nutritional benefits don’t end there. Broccoli also provides phosphorus, magnesium and vitamins B6 and E. In particular, the vitamin C in broccoli helps facilitate its calcium absorption, making it a true superfood for building and maintaining strong bones. Better yet, when compared to other calcium rich foods such as milk, broccoli contains more nutrients, less fat and abundantly fewer calories!

It’s easy to see how Broccoli is a member of the cabbage family thanks to its brilliant green florets. If you were anything like I was as a child, you would eat the tops but leave the stems. As it turns out, although the entire vegetable should be eaten to receive all the nutritional benefits, the florets are thought to be the more nutritious part. The darker the floret the more vitamin C and beta-carotene it contains. Beta-carotene is a powerful antioxidant that can help ward of disease, so take your Mom’s advice and eat your broccoli!

Health Benefits

Scientific research suggests that broccoli fights many types of cancer. Broccoli contains the phytonutrients sulforaphane and the indoles, which have significant anti-cancer effects. A study in the Cancer Journal Oncology Report showed that sulforaphane induced cell growth arrest and cell death in leukemia and melanoma cells. Rutgers University in New Jersey conducted a similar study that suggested sulforaphane may also offer special protection to those with colon cancer-susceptible genes.

Among a long list of other health benefits, broccoli’s super powers can be used to prevent and treat stomach ulcers and cataracts, and even repair sun damaged skin.

Cooking Methods

The way you cook your vegetables has a massive impact on the nutrients it supplies. The last thing you want to do is boil all the goodness out. Most of broccoli’s bioactive compounds are water-soluble which means that during heating, a high percentage leach into the cooking water. Experts advise steaming or lightly sauteing all vegetables. Don’t forget though that broccoli florets are just as delicious served raw in a salad!

An extremely versatile food, shrimp is widely available year round, fresh or frozen, which makes it a cook book favorite and arguably the most popular seafood in the United States.

If you’re looking for a low-fat, low-calorie, high-protein food, look no further. According to Nutritiondata.com, a 3oz serving of shrimp supplies 18g of protein and only 85 calories, which makes it an excellent food for people trying to manage their weight. Shrimp is also a great source of vitamin D, vitamin B12 and selenium, a nutrient that plays an important part of antioxidant enzymes that protect cells against the effects of free radicals.

We’ve all heard that we need to increase the amount of heart-healthy omega-3 fatty acids in our diet, and shrimp and seafood are a great source. The body cannot produce omega-3 by itself and so it’s vital that we get enough from our diet. Omega-3 helps keep the brain healthy and may prevent coronary heart disease by helping to keep the cardiovascular system healthy. In fact, the Harvard School of Public Health recommends eating fish once or twice a week to reduce the risk of stroke, depression, Alzheimer’s disease, and other chronic conditions.

Despite these amazing health benefits, shrimp has a reputation for being a high cholesterol food. But a 1996 study done at Rockefeller University Hospital put concerns to rest showing that the cholesterol content of shrimp was no longer a worry. A shrimp diet actually raises levels of HDL, or “good” cholesterol, and decreases levels of LDL, or “bad” cholesterol.

Similarly, if you are worried about mercury levels, don’t be. The FDA describes shrimp as being characteristically low in mercury, making it a far healthier choice to species such as shark, swordfish, king mackerel, or tilefish that are notoriously higher in mercury, so eat up!

Fire Grilled Shrimp Skewers

1/4 cup of extra virgin olive oil

2 tsp of paprika

2 garlic cloves crushed

1-2 tsp of Tabasco

1 tbsp of lime juice

Sea Salt and Black Pepper to taste

2 lbs of large raw shrimp peeled

Combine oil, garlic, spices, tabasco, and lime juice in a bowl. Coat shrimp in mixture and allow to marinate for 2-3 hours before grilling. Thread shrimp on to skewers and grill 2 minutes each side or until pink.

A single serving of sweet potato (approx. 1/2 cup), contains a myriad of health boosting vitamins such as 390% daily value (DV) of vitamin A, 40% DV of vitamin C, 18% DV of fiber and 13% DV of potassium, not to mention containing significant amounts of iron, magnesium, beta carotene and lutein.

Sweet potatoes are a great starch component to use when the weather is cold and frightful, because their peak growing season is from fall through winter. Aside from their great health benefits, choose sweet potatoes over their regular spud brethren to add new color and taste to your meals. When shopping for sweet potatoes look for taut papery skins, as well as uniform size, shape and color. While the intensity of orange in sweet potatoes  varies by type, look for a deeper color, for that indicates more beneficial carotenoids.

Unsure of how to cook, prepare or season sweet potatoes? Here’s a simply sweet, and healthy twist on a baked potato.

Sweet Potatoes with Warm Black Bean Salad

• 4 medium sweet potatoes
• 1 15-ounce can black beans, rinsed
• 2 medium tomatoes, diced
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 3/4 teaspoon salt
• 1/4 cup reduced-fat sour cream
• 1/4 cup chopped fresh cilantro

Preparation

1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
2. Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

For more information on sweet potatoes and several satisfying recipes visit:

http://www.eatingwell.com/healthy_cooking/healthy_food_guide/sweet_potatoes

Pomegranate season typically runs from October to January, making it peak season to enjoy this amazing fruit!

In addition to their high vitamin C content, pomegranate’s are high in antioxidants, which help the body fight free radicals that cause cell damage. Pomegranate juice is higher in antioxidants than red wine, green tea, blueberry and cranberry juice.

Pomegranates are rich in polyphenols, plant chemicals known to reduce the inflammation process associated with heart disease. Chronic  inflammation in the body has been linked to an increased risk of  heart disease and stroke.

While scientific research is still in its early stages, there are a number of studies that suggest pomegranates may prevent or help treat certain types of cancer. According to a study done by Lake Erie College of Osteopathic Medicine (LECOM) School of Pharmacy, pomegranates produced anticancer effects in experimental models of lung, prostate and skin cancer. Similarly, a three year University of California study concluded that drinking 8 ounces of pomegranate juice per day may cut down the effect of prostate cancer in men. Specifically, the study showed that the period during which PSA levels in men treated for prostate cancer remained stable, increased by nearly four times.

TIP: A perfectly ripe pomegranate will be heavy and have smooth, deep red skin. Older pomegranates normally weigh less than the fresh ones as they contain less juice and tend to be more dried out.

Considered a sacred fruit in many cultures, pomegranates are very versatile and make a great addition to everything from salads to sorbets.

Pomegranate and Cucumber Salad

This salad is the perfect accompaniment to any holiday festivity!

• 2 pomegranates
• 2 large cucumbers
• 1 can of garbanzo beans
• 2 cloves of garlic pressed
• 4 or 5 fresh basil leaves chopped

Vinaigrette:

• extra-virgin olive oil
• red wine vinegar
• salt and pepper to taste

Directions:

Peel the cucumbers and cut into small cubed pieces. Remove the seeds from the pomegranates and discard the rind. Add both the cucumbers and pomegranate seeds to a serving bowl.

Drain and add the garbanzo beans, garlic and basil and toss all the ingredients together.

Using 1 part red wine vinegar to 2 parts olive oil, add the dressing to the salad and mix thoroughly. Allow salad to rest in the fridge briefly before serving. Enjoy!