Nuts are nature’s way of showing us that great things come in small packages. A handful can pack your diet with plenty of protein, fiber, unsaturated fats, and wonderful vitamins and minerals.
Let’s break down what each of these common nuts are good for…
Benefits of Almonds:
– Helps with weight loss and reduces body fat
– Lowers blood pressure
– Lowers cholesterol
– Offers the most nutrients per calorie per ounce (23 nuts)
– Good source of calcium, iron, fiber, vitamin E (prevents pre-mature aging), magnesium, phosphorus (building strong bones and teeth), flavonoids (lowers risk of heart disease), riboflavin and L-carnitine (boost brain activity)
Benefits of Peanuts:
– Helps to maintain healthy skin, hair and muscles
– Helps to quicken metabolism and regulate body’s hydration level
– Can aid in muscle cramping
– Good source of protein, vitamin E, niacin, folate (promotes fertility), magnesium, copper (lowers cholesterol levels), manganese (regulates blood sugar level) and vitamin B3 (memory boost)
Posts published in “Food & Cooking”
LOUISBURG, N.C. – At one point number 60, Jason Brown, was one of the best centers in the NFL. At one point he had a five-year, $37 million contract with the St. Louis Rams. And at one point he decided it was all meaningless – and just walked away from football.
“My agent told me, ‘You’re making the biggest mistake of your life,'” said Brown. “And I looked right back at him and I said, ‘No I’m not. No I’m not.'”
So what could possibly trump the NFL?
Jason Brown quit football to be a plain, old farmer — even though he’d never farmed a day a in his life.
Asked how he learned to even know what to do, Brown said:
“Get on the Internet. Watch YouTube videos.”
He learned how to farm from YouTube. Thanks to YouTube and some good advice from other farmers here in Louisburg, N.C., this week Jason finished harvesting his first, a five-acre plot of sweet potatoes.
“When you see them pop up out of the ground, man, it’s the most beautiful thing you could ever see,” said Brown. He said he has never felt more successful.
“Not in man’s standards,” said Brown. “But in God’s eyes.”
But God cares about the NFL, right? There are people praying to him on the field all the time. “Yeah, there’s a lot of people praying out there,” said Brown. “But, when I think about a life of greatness, I think about a life of service.”
See, his plan for this farm, which he calls “First Fruits Farm,” is to donate the first fruits of every harvest to food pantries. Today it’s all five acres–100,000 pounds–of sweet potatoes. “It’s unusual for a grower to grow a crop just to give away,” said Rebecca Page, who organizes food collection for the needy. “And that’s what Jason has done. And he’s planning to do more next year.”
Brown has 1,000 acres here, which could go a long way toward eliminating hunger in this neck of North Carolina. “Love is the most wonderful currency that you can give anyone,” said Brown.
To see video of this story, click here.
article by Steve Hartman via cbsnews.com
Once a month from April through October, in a vacant Washington D.C., lot near the famed Nationals Park, about 20 food trucks convene for an evening of music, food and dancing. Hundreds of D.C. locals have the opportunity to purchase everything from lobster rolls to Korean tacos, from homemade ice cream to gourmet hot dogs.
One thing you quickly notice while trying to figure out which 20-minute line to endure for your next culinary experience is the demographics of the food-truck owners. Food trucks have become a big business—some may even refer to them as the next big thing in culinary fads—but if you’re attempting to find food trucks owned by black people, it’s similar to seeking the figurative needle in a haystack.
But not impossible.
Nnamdi J. Nwaneri is one of the owners of NeatMeatDC, and his food truck is one of the few black-owned trucks in the D.C. area. NeatMeatDC started in 2007, when Nwarneri teamed up with his Howard University law school classmate Na’Im Moses. The two men realized they had similar goals outside the law profession.
You’d be mistaken if you thought NeatMeatDC served your average sloppy joe sandwich. With a menu that includes such masterpieces as a pulled spiced pork joe in a cerveza chipotle sauce, it’ll make you think twice about pulling a Manwich can from your local grocery store’s shelf.
When asked why he wanted to start a food truck, Nwaneri waxed poetic about his intentions. “‘A lawyer’s either a social engineer or he’s a parasite on society’ is a quote from Charles Hamilton Houston. We reference this quote many times, as it is interconnected to our legal education as well as our life’s mission. We believe that creating a viable business allows us to become social engineers to benefit ourselves, our friends and families, and, most importantly, our society,” Nwaneri says.
It’s this enterprising spirit that has motivated other black food-truck owners, too. But starting out in the food-truck business isn’t something that can be done overnight. The NeatMeatDC team took 18 months from conception to launch, and it’s still a growing endeavor.
Okay, so it’s the day after Halloween, and chances the majority of us indulged in those “once a year” fun size sweets. But instead of dipping into the candy bowl for “just one more” from now until Christmas, here’s a list of every day foods from New York Times best-selling author and ABC News Nutrition and Wellness Editor David Zinczenko that will be true treats to your body:
Spinach
It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. And spinach is packed with lutein, a compound that fights macular degeneration (and may help your sex drive). Aim for 1 cup fresh spinach or 1/2 cup cooked per day.
SUBSTITUTES: Kale, bok choy, romaine lettuce
FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.
PINCH HITTER: Sesame Stir-Braised Kale > Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.
Yogurt
Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body. That helps boost your immune system and helps provide protection against cancer. Not all yogurts are probiotic, though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium and protein-rich goop a day.
SUBSTITUTES: Kefir, soy yogurt
FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.
HOME RUN: Power Smoothie > Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.
Tomatoes
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. For the best picks in the produce aisle, click here.
SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava
FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.
PINCH HITTER: Red and Pink Fruit Bowl > Chop 1 small watermelon, 2 grapefruits, and 1 papaya. Garnish with mint.
Forget your go-to strawberry and banana smoothie combo and sip on something healthy AND exciting this fall! Thanks to antioxidant-rich berries, nuts and green tea, these five recipes are packed with superfood power.
To Make: In the order listed, place all ingredients in a blender and blend on high until smooth. If you are using frozen fruit instead of fresh, only use 3/4 cup of ice.
1. Berry-Cherry Chiller
1 cup ice cubes
1/2 cup sliced strawberries
1/2 cup pitted and halved cherries
1/2 cup lowfat plain Greek yogurt
2 teaspoons ground flaxseed
3/4 teaspoon vanilla extract
Sip Tip: Pure vanilla extract has less calories than flavored syrup, so try not to substitute.
2. Island Mango Madness
1 cup ice cubes
3/4 cup chopped mango
1/2 cup canned pineapple chunks
2 tablespoons canned pineapple juice
1/2 teaspoon lime zest
1 tablespoon lime juice
Pinch cayenne pepper
Sip Tip: The mango does not need to be soft.
Avocados are one of the most rich, delicious, and satisfying foods on the planet. But as a nutritionist, I’m also happy to report that an avocado is a powerhouse superfood. These luscious gems—which are technically fruits, although I categorize them as “good” fat—are packed with anti-aging, disease fighting antioxidants, and nearly 20 different vitamins and minerals.
One study out this year found that regular avocado eaters have higher intakes of fiber, vitamins E and K, magnesium and potassium—pretty darn impressive! I eat avocado in at least one meal each day, and I love how versatile they are for cooking (more on that below), but there’s also more health-related news to share.
Check out these five amazing avocado benefits.
They boost satiety
Eating good fats helps to slow stomach emptying, which keeps you fuller longer and delays the return of hunger. Avocados, which provide about 22 grams of fat each (mostly as heart healthy monounsaturated fatty acids, or MUFAs), certainly fit the bill. In one recent study, volunteers rated feelings of satisfaction and appetite after dining on meals with or without avocado. The addition of half of an avocado to meals resulted in a significant boost in self-reported satiety and a reduced desire to eat for up to five hours. This is one of the reasons I often reach for guacamole as my salad dressing.
They’re waist whittlers
According to a recent survey, Americans are still fat-phobic, probably due to the notion that eating fat makes you fat. But the truth is eating the right types of fat is actually a savvy weight-loss strategy. In addition to upping satiety, plant-based fats like avocado provide antioxidants and fight inflammation, which have both been linked to weight management. That may be why recent research revealed that regular avocado eaters weigh less and have smaller waists, even without eating fewer calories.
They protect your heart
The MUFAs in avocados have been shown to slash “bad” LDL cholesterol, and up “good” HDL levels—a double whammy effect that helps to lower the risk of heart disease, the #1 killer of both men and women. A recent UCLA study also uncovered some remarkable heart protective effects of avocado consumption: Compared to eating a burger without avocado, the addition of half of a Hass curbed the production of compounds that contribute to inflammation, improved blood flow, and didn’t increase triglycerides (blood fats) beyond the amounts raised by the burger alone. Avocados are also a source of potassium, a nutrient that helps reduce blood pressure by acting as a natural diuretic to sweep excess sodium and fluid out of the body, which relieves pressure on the heart and arteries (bonus: that also means avocado is a natural de-bloater!).
They’re nutrient boosters
Enjoying avocado at mealtime can help your body absorb more antioxidants from other healthy foods. In one Ohio State study, when men and women ate salads and salsa topped with 2.5 tablespoons of avocado, they absorbed over 8 times more alpha-carotene and 13 times more beta-carotene—phytonutrients known to fight cancer and heart disease. Another recent study found that pairing avocado with tomato sauce and carrots boosts absorption of the veggies’ vitamin A, a key nutrient needed for healthy skin, vision, and immunity.
They’re not just for savory dishes
I adore guacamole, but one of my favorite things about avocado is that there are so many other ways to enjoy it, including in sweet dishes. I often whip avocado into fruit smoothies, whip it into chocolaty pudding, and substitute it for butter when baking. Just trade each tablespoon of butter in recipes like brownies and cupcakes for half a tablespoon of avocado. This swap slashes calories, upgrades the nutritional quality of your goodies, and still provides the creamy texture that will leave you feeling satisfied. Try it, and send us a picture of your healthy creation!
article by Cynthia Sass, MPH, RD via time.com
Cory Nieves wants to become a household name because of his decadent cookies. CBS News reports that every Saturday, Nieves can be found along with his wagon cart of treats, selling homemade cookies to clients at various city locations. In an interview, Nieves told a CBS reporter the reason why his cookies are so good is because they are “made with love”… and without preservatives. Nieves founded his company, Mr. Cory’s Cookies at the age of five. Currently, he is the founder, CEO and head of distribution for his company. He created Mr. Cory’s when he and his mother moved from the Bronx to Englewood, New Jersey; his mother recalls the conversation that birthed his business:
“One day, we were on the bus and he just came out and was like, ‘Ma, you know, I wanna get a car or whatever. Cause it’s too cold.’ I said, ‘Cory, how am I gettin’ a car, off of my looks?’ I told him that and then, he said, ‘Well, we can sell hot cocoa. And then, he wanted to add something to that, like, something, a dessert base. And he wanted to try the cookies.”
Although Nieves did not know much about baking, he set forth to research the craft before making into an enterprise. He shared: “I didn’t really know. I just looked it up with some magazines, websites. Looked it up. Little search. ‘What is this? How you make that?’ And I didn’t like the recipes, so I just started changin’ it around.” From a humble beginning in his home kitchen, Nieves has now moved into a commercial space to bake his desserts. He sells a thousand cookies a weekend at about $1 a piece.
Besides becoming a culinary mogul, Nieves would like to own a fashion line. With over 30,000 followers on Instagram and press appearances, his most recent on The Ellen Degeneres Show we are sure Nieves will be a name we won’t forget.
See more at: http://madamenoire.com/470750/new-jersey-ten-year-old-builds-delicious-empire/#sthash.QK6qqzrd.dpuf
The old school bus painted with big green and purple leaves pushed through the icy rain to ease alongside Southern Boulevard in the South Bronx. The door swung open with a squeak, revealing a cornucopia of organic eggs, potatoes, onions, garlic, cabbage, apples and turnips piled on the seats.
Tanya Fields, the founder of this rolling veggie mart, hopped out and beckoned to an old man on the sidewalk. “Go on, see what we’ve got,” she said. “I promise I won’t bite you. Even if you don’t want to buy anything, you can take some apples for free.” The man hesitated, then folded his umbrella and climbed aboard.
If Manhattan and Brooklyn have treat trucks dispensing gourmet bites on street corners, the South Bronx also has a food mobile of its own: one that delivers fruits and vegetables straight from the farm to the tables of the poor and struggling. The effort, called the South Bronx Mobile Market, was started last month with $65,000 in donations and grants raised by Ms. Fields, the executive director of the BLK Projek, a nonprofit group that sees food as a way to empower minority women and youth and stimulate local development.
The mobile market, which is modeled after similar efforts in Chicago, Detroit and New Orleans, strives to help people eat and live better in an impoverished borough that has been racked by some of the highest rates of obesity, diabetes and other health problems in the city. A common gripe among residents of the South Bronx — home to a sprawling wholesale produce market in Hunts Point — is that grabbing a burger and fries is far easier and cheaper than finding ripe tomatoes or crisp greens in local stores.
“You have to go outside the community to get good, fresh vegetables,” said Shirley Littleton, 48, a program specialist for the disabled who shops in Washington Heights and Chinatown at least once a month for fresh produce. “You will not find it in the ghetto.”
Ms. Fields, 33, who is expecting her fifth child, does the work for her neighbors by buying fruits and vegetables from Corbin Hill Farm, a network of rural farms, and reselling the produce from what she calls a “supermarket on wheels.” She tries to hit the street each Tuesday and Wednesday. The bus, which is borrowed from another farm, runs on used vegetable oil. Ms. Fields plans to install solar panels on the roof — with a $12,000 donation from Green Mountain Energy — to power a refrigerator and freezer that can be used to store meats, organic milk and cheeses. She said she would like to join other community groups to offer cooking demonstrations and health screenings.
“I am saving my own life,” said Ms. Fields, who moved to the South Bronx more than a decade ago from Harlem. “These are my folks. I know what they go through. This resonates with me and I want to do something to help them, and to help me.”
[youtube=http://www.youtube.com/watch?v=dEJJFIM1m44&w=560&h=315]
The stars of the Miami Heat and head coach Erik Spoelstra joined Michelle Obama at the White House to help promote her “Let’s Move” campaign.
LeBron James, Chris Bosh, Dwyane Wade and Ray Allen were on hand to film a short video, encouraging viewers to eat healthy. The group eats apples and drinks water throughout the promo, which is capped off with the first lady dunking a mini basketball into a hoop held by James.
article by Carrie Healey via thegrio.com
Erik Oberholtzer, CEO and co-founder of California restaurant chain Tender Greens, had been trying for years to figure out how to help young people. Last year, Oberholtzer’s company started a charitable program dubbed the “Sustainable Life Project.” The three-month program targets young people ages 18 to 24 who are transitioning out of foster care, who may be at-risk of becoming homeless or ending up in prison, reports CNN.
The Sustainable Life Project partners with local organizations to recruit young adults transitioning out of the foster care system to participate in a 12-week culinary arts and agriculture internship program. Youth transitioning out of foster care face unique challenges that make them especially vulnerable. Distrust, abuse, neglect and general lack of access to resources and guidance often make navigating adulthood difficult, according to the Tender Greens website. Without primary needs like housing, vocational training and legal support, these youth frequently don’t have the luxury of dreaming beyond finding a home and employment.
The young people visit artisan food makers, urban farmers and food-processing facilities to learn about the sources of their food. They get culinary arts training from restaurant chefs, and they receive a paid internship inside one of the company’s 12 restaurants. The restaurant chain then conducts interviews and takes up to eight students every three months.
Some 15 youths have graduated from the Sustainable Life Project since it started, and 10 who have landed restaurant jobs, CNN reports. Tender Greens pays students an hourly wage for their internship and covers transportation costs for farm visits. Oberholtzer started the program at a time when many CEOs were focused on surviving the recession. But Tender Greens was in the midst of a rapid expansion. The company grew from $7.3 million and 115 employees in 2009 to $28 million in revenues and 450 employees in 2013.
The young people visit artisan food makers, urban farmers and food-processing facilities to learn about the sources of their food. They get culinary arts training from restaurant chefs, and they receive a paid internship inside one of the company’s 12 restaurants. The restaurant chain then conducts interviews and takes up to eight students every three months.
Some 15 youths have graduated from the Sustainable Life Project since it started, and 10 who have landed restaurant jobs, CNN reports. Tender Greens pays students an hourly wage for their internship and covers transportation costs for farm visits. Oberholtzer started the program at a time when many CEOs were focused on surviving the recession. But Tender Greens was in the midst of a rapid expansion. The company grew from $7.3 million and 115 employees in 2009 to $28 million in revenues and 450 employees in 2013.