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Benefits of Beets

sliced beets

Beets are common root vegetables and are recognizable for their deep dark red color. From juice to hummus and even dessert, they are showing up everywhere, adding color, antioxidants, and flavor. They are often in salads, but the entire plant is edible and can be boiled, baked, and even steamed. Beets belong to the chenopod family which includes chard, spinach, and quinoa. Red and yellow pigments are due to phytonutrients called betalains. They often star in many popular smoothies and juices today, but these colorful root vegetables have been long eaten for their powerful nutrient compounds. 

Health Benefits of Beets

Beets can promote optimal health as part of a well balanced diet. Beets are low calorie and dense with nutrients, including potassium, betaine, magnesium, folate, and Vitamin C, and a good dose of nitrates. 

Here are some health benefits:

  • Beets contain betalain pigments which possess anti-inflammatory properties that can help defend the body against foreign invaders and repair damage tissue.
  • Beets contain nitrates which may help with lowering blood pressure. This is due to the nitrates converting to nitric oxide which helps dilate blood vessels. 
  • Some studies suggest that dietary nitrates can enhance athletic performance. Drinking beetroot juice a few hours before training may maximize their potential effect on improving oxygen use. 
  • Beets can help improve liver function by improving enzymatic activity and stimulating bile flow. Beets can help break down toxic waste and help excrete them.
  • Beets are also high in water, have a low-calorie content, and a good source of fiber which can help you keep full and help you achieve and maintain a healthy weight. 

Nutrition Information in 1 serving-½ cup has 35 calories, 8 g of carbs, 1g of fiber,  1g of protein, and 0g of fat.

Best Uses of Beets

You can use beets in salads and soups. Many have turned the root into a popular detoxification beet juice. Beets can also be roasted or sauteed and served with citrus juices and olive oil.

raw beets

Diet Friendliness Chart

Diet FriendlinessYesNo
Ketox 
Diabeticx 
Gluten Freex 
Dairy Freex 
Low Caloriex 
Alkalinex
Veganx
Vegetarianx
AIPx 
Allergy Friendlyx 
Low Carbx 
Paleox 

Cook Time: Boiling and steaming whole beets take about 30 minutes. Cutting and roasting beets takes about 25 to 30 minutes. 

History of Beets

Beets are native to the Mediterranean region, and while the root is most commonly eaten nowadays, the leaves have been eaten for a long time. French chefs in the 1800s recognized its potential and gave it it’s popularity. 

FAQ – About Beets

What do beets taste like?

Beets have an earthy flavor with some sweetness. The sweetness comes from their sugar content. Raw beets have a crunchy texture that will turn soft and buttery when cooked. The leaves of the beets are also edible and have a similar flavor to chard. 

Why is my urine pinkish red after eating beets?

This condition is called “beeturia” which is typically not harmful. However, people with iron deficiency or known problems of metabolism are more likely to experience beeturia. Therefore, it is always recommended to consult with your healthcare provider for care. 

Do beets detox the body?

Beets are a good source of antioxidants and nutrients that can help you stay healthy when eaten in moderation along with a balanced diet, however, there is not enough evidence to show that it can detox your body on its own. 

Recipe Ideas for Beets

Make a beet salad with arugula, berries, and sliced almonds. Serve them with a citrus vinaigrette.

beet salad

Add them to quinoa to add a vibrant color.

quinoa

Roast them in the oven and use them as a salad topper.

salmon with roasted beets

Slice them thin and make beet salad with fruit and nuts.

beets and nuts

Chop the leaves and saute the beet leaves as a side dish.

pork chops and beet leaves

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Benefits of Celery

celery and cranberry

Celery is a well known, strong tasting vegetable that is low calorie and mostly made of water. Celery is part of the carrot and parsnips family, plants that have flowers. This includes parsley, caraway, and dill. Celery has long, green, fibrous stalks bunched together at the root with leaves at the top. We often find it on every popular vegetable try alongside dips, however, consuming celery as part of a healthy, well-balanced diet, may provide a range of health benefits. 

Health Benefits of Pineapple

Although the celery stalk is mostly water, it packs a fair amount of nutritional benefits such as Vitamin K, Vitamin A, Vitamin C, and Folate. Celery also contains potassium and calcium which are important for heart health. It is also full of insoluble fiber which can increase the feeling of fullness and aid in weight loss and also help promote regularity.

Here are some health benefits:

  • Phytonutrients found in celery have been shown to act as smooth muscle relaxants. As a result, this relaxation around surrounding blood vessels allows them to expand and result in lowering blood pressure. 
  • Celery has antioxidant and anti-inflammatory nutrients that can help protect the digestive tract by providing the stomach with special benefits. The pectin-based polysaccharides found in celery can help improve the integrity of the stomach lining, lowering risks for stomach ulcers
  • Celery is also loaded with antioxidants that can help prevent oxidative stress which contributes to cancer

Nutrition Information in 1 serving- 1 cup has 16 calories, 3 g of carbs, 1.40 g of fiber, 0.70 g of protein, and 0g of fat

Best Uses of Celery

Raw celery is crunchy and usually contains more nutrients than cooked celery. However, steaming celery is also a healthy way to retain most of its nutrients more significantly than boiling celery. The flavor is mild, earthy, and has an herby taste.

egg salad and celery

Diet Friendliness Chart

Diet FriendlinessYesNo
Ketox 
Diabeticx 
Gluten Freex 
Dairy Freex 
Low Caloriex 
Alkalinex 
Veganx 
Vegetarianx 
AIPx 
Allergy Friendly x
Low Carbx
Paleox 
Note: Allergy to celery seems to be linked to people with seasonal hay fever to pollen. This is called a cross-reaction occurring at certain times of the year. In severe cases, celery allergies can cause anaphylactic shock.

Cook Time-Celery can be eaten raw, however, if you decide to cook celery, you can simmer sliced celery on low medium heat in cooking liquid for 5 to 10 minutes. Larger pieces such as individual rib quarters will require about 10 to 20 minutes. Steaming celery can take about 10 to 20 minutes. If you saute small pieces of celery, you can cook them for about 5 to 7 minutes until the celery is tender.

History of Celery

Celery has been used for quite a long time and is native to the Mediterranean and the Middle East. In addition to being consumed, celery and celery seed extract has been used medicinally in China, India, Egypt, and Rome for inflammation such as gout and arthritis.

FAQ – About Celery

Why does my stomach bloat when I eat celery?

If eaten in excess, it can cause bloating or gas in some people. This is a result of the high levels of mannitol which is a compound linked to gastrointestinal problems.

How to Buy and Store Celery?

When picking celery, look for stalks that are tightly packed adn are crisp enough to snap easily. Avoid stalks with wilted leaves. Store celery in a plastic bag and place it in the crisper drawer of the refrigerator. If stored properly, it can keep for up to two weeks in the fridge.

Can you eat celery leaves?

Yes, most people discard the leaves, but they are also edible and have a lot of the celery flavor. 

Can you be allergic to celery?

Yes, celery allergic reactions can include mild symptoms such as itchy mouth and tongue to a runny nose. However, serious allergic reactions can cause anaphylactic shock.

Recipe Ideas for Celery

Add chopped celery to chicken salad

chicken salad wrap

Stir fry celery slices with protein

chicken stir fry

Simmer celery with carrots and onions for soup

chicken celery soup

Serve it a snack with nut butter and other nutritious ingredients

Here are some recipes with celery that we think you’ll enjoy:

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Benefits of Pineapple

pineapple salsa

Pineapple is more than just a delicious juicy tropical fruit. It shines in a lot of health benefits and is easy to incorporate into meals. This fruit is actually composed of many individual fruits that come together around a core. It is tasty, sweet, and helps boost the immune system.

Health Benefits of Pineapple

Pineapple is a tropical fruit that is rich in vitamins, enzymes, and antioxidants that can help boost the immune system. And despite their sweet flavors, they are low in calories. They can also aid digestion and benefit your skin.

Here are some health benefits:

  • Pineapple is a great source of Vitamin C and provides antioxidant protection and immune support against free radicals that attack and damage cells.
  • The anti-inflammatory properties of the enzyme bromelain are also linked to relieving arthritis that causes joint pain due to inflammation.
  • Pineapple has Thiamin and Manganese that help in energy production and antioxidant defenses.
  • In addition to carrots, pineapples have been linked to lowering the risk against macular degeneration. 
  • Pineapple promotes digestion due to its fiber content and an enzyme called bromelain. Together they help move things along the gastrointestinal tract and help reduce inflammation in the stomach lining.

Nutrition Information in 1 serving –One cup of fresh pineapple chunks has 83 calories, 21 g of carbohydrates, 2.3 g of fiber 0.89 g of protein, and 0 fat.   

Best Uses of Pineapple

Pineapple can be eaten fresh or frozen and can be served in every meal. For breakfast, you can blend it in smoothies, add it as a salad topper for lunch, and even use it in salsas to pair with your protein for dinner. 

pineapple chicken

Diet Friendliness Chart

Diet FriendlinessYesNo
Keto x
Diabeticx 
Gluten Freex 
Dairy Freex 
Low Caloriex 
Alkaline x
Veganx 
Vegetarianx 
AIPx 
Allergy Friendly x
Low Carb x
Paleox 

Cook Time: Pineapple can be eaten fresh. However, if you decide to use them in cooked dishes, you only need to cook them for a few minutes or add them at the end of the cooking process, otherwise, they will get too mushy.

History of Pineapple

Europeans were thought to discover this tropical fruit in the Caribbean Islands known today as Guadalupe. When they brought it back to Europe, they realized the fruit required a tropical climate to grow. They introduced the pineapples to Asian, Africa, and South Pacific countries. Since pineapples easily perish, having fresh pineapple became a luxury for the prestige social class. Hawaii is the only US state that cultivates this fruit in addition to other countries such as Philippines, Brazil, and Mexico.

FAQ – About Pineapple

 How to Select and store?

Buy pineapple that is larger in size and are free of soft spots and dark eyes. Pineapple that is ripe will smell sweet on its end. Pineapple can be left at room temperature for a day or two before serving. However, they can spoil quickly and should be consumed within 2 days. Cut pineapple can be stored in a refrigerator for about 3 to 4 days in an air tight container. Frozen pineapple can be stored for a few months. 

What are tips for preparing pineapple?

There are many ways to cut a pineapple. However, you will always want to remove the crown and the base first. Then, lay it flat on its base. Carefully slice the peel and use the tip of your knife to carve out any “eyes”. From there you can cut th pineapple into slices and remove the core if desired. 

Is pineapple good for the skin?

Pineapple contains an enzyme bromelain which is known to break down amino acids. When you eat pineapple, bromelain does the same breakdown in your mouth. When it dissolves the protective mucous that coats your tongue and the roof of your mouth, the acidity of the pineapple is what actually causes the irritation. Cooking the pieapple can remove most of the enzymes. Pairing pineapple with dairy can also neutralize the pH. The processing for canned pineapple also removes most of the enzyme. 

Recipe Ideas for Pineapple

Use Pineapples in Kebabs

Bright pineapple flavors pair well with the aromatic onions, and bell peppers to make a delicious and flavor packed kebabs. 

shrimp and pineapple kebabs

Grill Pineapples

Grilling pineapple gets soft and tender and just easily melts in your mouth. The tropical flavor pairs well with other grilled meats. You can either sweeten it even more with brown sugar or honey, or you can make it sweet and savory by adding paprika or chili powder. 

grilled pineapple and chicken

Add to Pineapple to Stir Fry

Pineapple can add sweet and sour flavors to savory stir fry dishes. It is super quick and goes well with bell peppers, green onions, and ginger. 

pineapple chicken stir fry

Here are some recipes that incorporate pineapple that we think you’ll enjoy:

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Benefits of Turkey

whole turkey

While turkey has become the centerpiece for Thanksgiving and the Winter Holidays, it is a nutritious source that can be enjoyed throughout the year. 

Health Benefits of Turkey

Turkey is best known for its high amount of protein which is responsible for the growth, repair, and maintenance of cells. Turkey is also rich in nutrients, particularly in B Vitamins which impact your energy levels, brain function, and cell health. Turkey also has a high amount of selenium and is a good source of zinc, copper, phosphorus, magnesium, potassium, and iron. All these minerals impact body processes. Turkey also contains omega-3 fats which help in promoting heart health.

Here are some health benefits:

  • Turkey is a high protein food that can help promote muscle growth and support the maintenance of muscle mass, especially after exercise and strength training.
  • Since it is a high protein source, it can support weight loss by reducing appetite and hunger levels by promoting the feeling of fullness. This is partly due to the protein reducing the level of the hunger hormone ghrelin.
  • The B vitamins in turkey support efficient energy production which helps convert proteins, fats, and carbohydrates into usable energy.
  • The selenium in turkey is an essential component required for thyroid hormone metabolism, antioxidant defense systems, and immune function.
  • Turkey also contains tryptophan which produces serotonin which is a neurotransmitter that helps improve your mood and provides calming properties that can aid in promoting sleep.

Nutrition Information in 1 serving –Turkey nutrition depends on the part of the turkey. For example, the darker meat found in the legs or thighs has more fat and calories than white meat. According to USDA, here are several turkey nutrition facts for the different types of cut:

Cut of TurkeyServing SizeCaloriesTotal Fat (g)Total Carbohydrates (g)Total of Protein (g)
Turkey Breast roasted3 oz1606024
Turkey drumstick roasted 3 oz17010023
Turkey Thigh roasted3 oz19010023

Best Uses of Turkey

It is best to consume whole turkey meat rather than consuming the processed turkey products since they can be loaded with sodium. These processed varieties can include sausages, turkey ham, and hot dogs. 

ground turkey couscous

Diet Friendliness Chart

Diet FriendlinessYesNo
Ketox 
Diabeticx 
Gluten Freex 
Dairy Freex 
Low Caloriex 
Alkaline x
Vegan x
Vegetarianx
AIPx 
Allergy Friendlyx 
Low Carbx 
Paleox 

Cook Time: The internal temperature of turkey should reach 165F. This includes ground turkey, turkey tenderloins, and any other raw cut of turkey. 

  • If you are roasting a whole turkey at 350F, it will usually take about 15 minutes of cooking time for each pound when it is not stuffed. If the turkey is stuffed, it usually takes about 20 minutes per pound.
  • If you are cooking a smaller piece such as turkey tenderloin, it will take about 30-35 minutes at 400F.
  • If you are sauteeing ground turkey, it usually will take about 8 to 10 minutes.

History of Turkey

Turkey has long been a long staple food of Mayans, Aztecs, and other indigenous people of Mexico, Central America, and the southern parts of the United States. Turkey became a hit with Spanish explorers that they brought them back to Spain and eventually the birds were bred and domesticated in other areas of Europe. In Europe, people thought of turkeys as an expensive luxury food and were eaten on special occasions. As European settlers began to homestead America, they brought their domestic turkeys with them, however, they found the same birds running wild and free. Eventually, it is suggested that Ben Franklin wanted turkey to be the American bird because of its nutritious and wonderful taste that also had economic value for colonists. 

FAQ – About Turkey

  •  Why is turkey bad for you?
    • Consuming too much turkey that has been processed such as hot dogs, sausages, bacon, can have high amounts of sodium. Too much sodium in the diet can increase risks of obesity, heart disease, high blood pressure, and high cholesterol. Go for fresh, lean, organic, and pasture-raised turkey. 
  • What is the chemical in turkey that makes you sleepy?
    • Turkey is often blamed for making you drowsy because it is packed with a nutrient called tryptophan. However, many other types of meat and protein products actually pack comparable amounts. Although tryptophan helps make a neurotransmitter called serotonin that can promote a slow-wave sleep, eating turkey does not translate the amplified serotonin production in the brain to cause sleepiness. Instead, what makes people sleepy after Thanksgiving dinner is the stretching of the small intestine that induces sleepiness and protein-fat loading of the stomach. This causes more blood to go to the gastrointestinal tract rather than the brain or other muscles. In addition, the nervous system conserves energy reducing heart rate, blood pressure while increasing salivation and gastric action for digestion.
  • .Is turkey better for you than beef?
    • Surprisingly there are not major nutritional differences between ground turkey and beef as long as you select the same ratio of lean to fat. The lower the fat content and the less saturated fat that you consume will help you lower your risk for heart disease.

Recipe Ideas for Turkey

Oven-Baked Turkey Tenderloin

This turkey tenderloin is braised in the oven with broth and aromatics such as celery, onions, and carrots. It is flavored with lots of garlic and thyme for ultimate flavor. A great alternative if you don’t want to roast a whole turkey.

turkey tenderloin

Turkey Soup

This soup is a gluten-free meal that comes together in one pot. It has turkey sausage, chicken stock, coconut milk, kale, potatoes, onions, and minced garlic. 

turkey soup

Stuffed Acorn Squash with Turkey

This is a great fall dinner recipe. Bake the acorn squash, meanwhile, saute the ground turkey. Once the turkey is cooked, place it in the middle of the squash and let it continue to bake in the oven.

turkey acorn squash

Here are some Turkey Recipes we think you may enjoy:

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Benefits of Blueberries

bagels and fruit

Blueberries are one of the top fruits that we often buy and eat because it’s just so tasty and convenient. There are many varieties and can range from sweet to tart and tangy. They vary in shades of dark blue to very dark purple. This fruit has amazing benefits with its combination of nutrients.

Health Benefits of Blueberries

Blueberries have been appreciated for their unique anti-inflammatory phytonutrients which can help enhance immunity, internal cellular communication, and help repair DNA damage from exposure to toxins. Blueberries are a very good source of vitamin K, vitamin C, and manganese. They are also a good source of fiber and copper. 

Here are some health benefits:

  • In combination with other fruits, it can help blood sugar regulation and help improve insulin sensitivity. It is a low-calorie food that is classified as a low GI (Glycemic Index) fruit and has a good source of fiber. This combination helps improve sugar regulation.
  • Blueberries can help support brain health by improving cognitive function. Eating blueberries can protect against oxidative damage to the nerve cells. As a result, it can help improve nervous system responses.
  • Blueberries can help decrease oxidative stress and inflammation in blood vessels supporting blood pressure regulation.
  • This fruit can help lower the risk of cancer due to its antioxidant and anti-inflammatory properties. They can help inhibit the increase of cancer cells and also suppress tumors by inducing apoptosis (cell death).

Nutrition Information in 1 serving –One cup of blueberries has about 84 calories, 21g of carbohydrates, 3.6g of fiber, 1.1g of protein, and 0.5g fat.

Best Uses of Blueberries

Blueberries are so versatile that you can eat them for Breakfast, Lunch Dinner, snacks, and even dessert. You can freeze blueberries and save them for smoothies. You can also bake them in muffins or scones. They are also perfect additions to salads. 

fruit coleslaw

Diet Friendliness Chart

Diet FriendlinessYesNo
Ketox 
Diabeticx 
Gluten Freex 
Dairy Freex 
Low Caloriex 
Alkaline x
Veganx 
Vegetarianx 
AIPx 
Allergy Friendlyx 
Low Carbx 
Paleox 

Cook Time: Blueberries can be enjoyed fresh, and they actually retain their maximum amount of nutrients when they are not cooked. 

History of Blueberries

Although blueberries can be found in many countries such as Europe, Asia, and South America, it is most native to North America than any other continent. Blueberries were not considered the superfood that they are today. The commercial cultivation of blueberries started with the daughter of a New Jersey cranberry farmer who partnered up with a USDA botanist. They were able to develop a variety of modern blueberry varieties, and eventually many started to appreciate this tasty fruit.

FAQ – About Blueberries

  •  How to Select and store?
    • Buy blueberries that move freely in the container. This will indicate that they are firm and not mushy. You’ll often find a whitish bloom on the exterior. This is actually okay because this acts as a barrier against insects and bacteria and helps seal in the fruit’s moisture. It is also a sign of freshness. Ensure that they are free from water to prevent it from decaying quickly. When purchasing frozen berries, make sure that they are not clumped together as this may indicate that they have already been thawed and refrozen. Store the blueberries in the refrigerator and don’t wash the berries until right before eating as rinsing will remove the protective bloom barrier and cause it to decay quickly. However, if you plan to freeze blueberries, it is recommended to wash and drain the berries and place them in a sealed container for storage in the freezer. 
  • What happens if you eat blueberries everyday?
    • Consuming blueberries as part of a balanced meal can help boost immunity and reduce the risk of diabetes, obesity, and heart disease. They can also help lower the risk of cancer.
  • .Can blueberries help you lose weight?
    • Blueberries are low calorie and have a good amount of fiber that can help you feel full longer. They are also a great option if you have a sweet tooth to help satisfy those sweet cravings. 

Recipe Ideas for Blueberries

Blueberry Frozen Yogurt Bars

To satisfy the sweet tooth, blend together frozen berries with yogurt, and lemon juice. Place them in muffin pans and freeze them for about 30 to 45 minutes. These simple ingredients make for a quick healthy dessert. 

blueberry frozen yogurt

Blueberry Muffin Bars

Add frozen berries to muffin batter with rolled oats. They pack the texture of a muffin and a bar that makes for a great breakfast, snack, or even a sweet treat.

blueberry muffin

Smoked Salmon and Fruit Salad

Add fresh blueberries as a salad topper. The fresh bites of blueberries pair deliciously with this smoked, fresh strawberries, and creamy avocado. All these ingredients make for a heart-healthy salad. Check out the recipe here

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Benefits of Garlic

Garlic

Garlic is a great herb to add flavor to many meals. It’s in the same Allium family as onions, shallots, leeks, and chives which all contribute to their pungent aroma and flavor. However, it does more than add fragrant flavors to your favorite dishes. Garlic is actually loaded with vitamins and minerals that provide health benefits that have been recognized for centuries.

Health Benefits of Garlic

Garlic is loaded with many vitamins and minerals such as vitamin B6, vitamin C, manganese, selenium, and calcium to name a few. However, the sulfur compounds in garlic are what have been shown to provide health benefits for our systems such as the cardiovascular system, immune system, inflammatory system, and detoxification system. Keep in mind, most of the studies show the health benefits usually occur when taking high doses of a supplement. Most recent studies are suggesting that it would take approximately 4 to 6 raw cloves consumed at least 1 to 3 times a week to reap measurable benefits. However, adding this ingredient to your daily meals, along with other Allium vegetables such as onions and leeks, over a period of time can help.

Here are some health benefits:

  • Garlic has been known to reduce the hardening of arteries (atherosclerosis).
  • Some studies also suggest that it can act as an anticoagulant reducing the risk of heart attacks. It increases the production of nitric oxide which keeps blood vessels relaxed and prevents platelets from binding to proteins reducing blood clots. 
  • Some studies show that taking garlic may reduce total cholesterol and low-density lipoprotein (LDL) which is known as the “bad” cholesterol in people with high cholesterol levels. However, it takes a long period of time to let the vitamins and minerals build up in your body.
  • Garlic can also contribute to lowering blood pressure by its ability to widen blood vessels. The sulfurous compounds have also been shown to inhibit cancerous cells and block tumors by slowing DNA replication.

Nutrition Information in 1 serving –One raw clove has about 4.5 calories, 1 g of carbohydrates, 0.2g of protein, and 0 fat.  

Best Uses of Garlic

Garlic is a great addition to marinades, sauces, and salad dressings. It adds tons of flavors to soups, roasted veggies, and stir-fries. It is also a tasty spread after roasting it in olive oil.

green vegetables

Diet Friendliness Chart

Diet FriendlinessYesNo
Ketox 
Diabeticx 
Gluten Freex 
Dairy Freex 
Low Caloriex 
Alkalinex 
Veganx 
Vegetarianx 
AIPx 
Allergy Friendlyx 
Low Carbx 
Paleox 

Cook Time: Heat oil on medium heat and add the garlic. Garlic usually cooks in less than 30 seconds. You’ll know it is cooking when you can smell the garlic and your mouth starts to water. Garlic cooks very quickly so keep stirring to avoid burning it. Most health benefits come from raw garlic due to allicin which is most potent briefly after it has been chopped or crushed. It is destroyed by temperatures over 140 degrees, therefore, if you want to add it to hot meals, add it at the end of the cooking process to limit the loss of health benefits.

beef stir fry

History of Garlic

Historical records show that garlic has been cultivated 5000 years ago and found in ancient Egypt, India, and China. As of today, China is the largest commercial producer of garlic, followed by India, South Korea, South Korea, Egypt, and Russia.  

FAQ-About Garlic

  •  How to Select and store?
    • Buying fresh garlic will give you the best flavor and maximum health benefits. Avoid buying garlic that is soft. Gently squeeze the garlic bulb between your fingers to check if it is firm. Store it at room temperature uncovered in a cool dark place away from heat and sunlight. We recommend finding large bulbs as they are easier to peel and chop than the smaller cloves. The whole garlic bulb can keep fresh for about a month. Once you break it up, it greatly reduces its shelf life, so be sure to use it in the next few days.
  • What are tips for preparing garlic?
    • You will want to separate the individual cloves by removing the layers of skin that hold the bulb together. Then, you will peel the garlic by placing it on a cutting board and using the flat side of a wide knife, and gently tapping it. Start peeling the skin with your fingers. Slice it, mince it, or just crush it whole and add it to your recipes towards the end of the cooking to better retain the flavor and also maintain the most amount of nutrients 
  • Are there any safety issues with garlic?
    • Ingesting raw garlic may cause indigestion, flatulence, and diarrhea if taken in high doses.

Recipe Ideas for Garlic

Marinades

Use garlic in marinades to add yummy garlicky flavors to your poultry, meats, and seafood. For example, you can mince cloves and add it to a mixture of olive oil, lemon juice, lemon zest, and fresh herbs. Place it on top of the salmon and veggies and bake it in the oven.

salmon and asparagus

Add to Soups

Save the steps of chopping garlic. You can actually add peeled, whole cloves directly into the soups. Over time, the soup will release the garlic’s sweet flavors. We paired it with sun-dried tomatoes in this creamy Tuscan chicken soup.

chicken soup

Roast the Garlic

One of the best ways to add flavor to a classic side dish, such as mashed potatoes, is to add roasted garlic. Cut the top of the bulb and drizzle it with olive oil. Wrap it in foil and bake it in the oven at 400F for 45 minutes until it turns soft and creamy. After it has cooked, let it cool, and squeeze it out of the bulbs. Mix it in with mashed potatoes along with your favorite seasonings and herbs. 

chicken and mashed potatoes

Here are some recipes that incorporate garlic that we think you’ll enjoy:

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Benefits of Watermelon

Watermelon slices

Watermelon is a refreshing fruit that is full of nutrients. Not only does it taste wonderful, but it also has numerous health benefits.

Health Benefits of watermelon

  • Watermelon is a sweet and refreshing low calorie snack and provides hydration since it is about 90% water. It provides essential nutrients, including vitamins, minerals, and antioxidants.
  • Watermelon contains B Vitamins that can help boost your energy levels and electrolytes such as potassium to replenish nutrients lost as you sweat. Drinking watermelon juice may also help increase athletic performance by having quicker recovery heart rates and fewer sore muscles the next day due to an amino acid called citrulline. Watermelon also has usable carbs which can help replenish glycogen stores as part of proper recovery.
  • It is also known to help reduce hypertension and lower blood pressure due to high levels of lycopene. As a result, it may help lower the risk of heart disease. This phytonutrient can help keep your arteries flexible and avoid the accumulation of artery-clogging plaque. Lycopene also contributes to the red hue in watermelon, therefore, the more red the watermelon, the better. 
  • Watermelon has some anti-inflammatory effects that could help reduce inflammation such as those that suffer from arthritis. 
  • Watermelon contains nearly one-quarter of your recommended daily intake for Vitamin A and it has a high amount of Vitamin C. Both vitamins help encourage healthy growth of new collagen and elastin cells keeping skin healthy and eyesight sharp.
  • Nutrition Information in 1 serving –1 cup 46 calories, 11.6 carbs

Best Uses of Watermelon

  1. Make a refreshing drink 
  2. Roast watermelon seeds
  3. Make watermelon fruit pizza for kids 
  4. Use it as a fruit basket 

Diet Friendliness Chart

Diet FriendlinessYesNo
Ketox 
Diabeticx 
Gluten Freex 
Dairy Freex 
Low Caloriex 
Alkalinex 
Veganx 
Vegetarianx 
AIPx 
Allergy FriendlyX-mainly for children
Low Carbx 
Paleox 

Cook Time: Watermelon does not require much prep other than cutting it open and slicing it up which should take less than 5 minutes with a sharp knife.

History of Watermelon

  • First discovered 5000 years ago in Egypt, depicted in hieroglyphics
  • Over 1200 varieties of watermelon grown across 96 countries
  • Watermelon is considered both a fruit and a vegetable
  • You can eat the rinds (most recipes are pickled)
  • Largest watermelon weighed 350.50 lbs

FAQ – About Watermelon

  • Is watermelon good for weight loss?
    • Since it is 90% water and low in calories, it is a great fruit for weight loss. It helps you stay hydrated and snacking on it will keep you full in between meals.
  • How much watermelon should I eat a day?
    • Although it is low in calories and fat, it is possible to overdo it with watermelon. This fruit contains a phytonutrient known as lycopene which can cause gastrointestinal distress. More than 30 mg a day can cause nausea, diarrhea, bloating, and indigestion
  • Does watermelon improve skin?
    • Watermelon can also be used as a skin-care product. The rinds can help with calming skin inflammation while the seeds can boost collagen in your body. Rub rinds on sunburns, rashes, or irritated skins to soothe the skin. It is also loaded with Vitamin E which contributes to rejuvenating your skin.

Recipe Ideas for watermelon

If you want to do more than just slice and dice your watermelon, here are a few other ideas on how to prep and eat watermelon to make the most out of its health benefits:

Watermelon Sorbet

If you’re looking for a lower calorie version of a frozen dessert to keep you cool in the heat, then try making this simple 2 ingredient sorbet. In a blender, blend 2 cups of watermelon with ¼ cup of water:

Watermelon On a Stick

Beef and chicken aren’t the only things good for kebabs, try watermelon on a stick. Layer watermelon with mozzarella balls, cucumber, and drizzle with a balsamic glaze.

Watermelon Salsa

Make a salsa with watermelon as a dip for an appetizer or snack and serve it with tortilla chips. Dice up watermelon, mango, green onions, and red onion. Squeeze some lemon juice and mix it all together.

watermelon and proscuitto

Watermelon with Prosciutto

Here’s a twist on the classic prosciutto and melon combo. Try it with watermelon instead. Cut watermelons into sticks. Wrap them with prosciutto. Serve it with mozzarella balls and almonds.

Here’s a Steak and Watermelon recipe that we think you’ll enjoy!

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