Did you know that some spices, herbs and nuts are high in antioxidants, have anti-inflammatory properties and can even raise your metabolism to help you loose weight? They can also help fight diabetes, lower cholesterol, fight macular degeneration and cancer. Try these spices, get creative and add them to your meals. Have a small handful of nuts as a mid morning or mid afternoon snack.
Allspice: An aromatic stimulant that helps to relieve indigestion and gas.
Almonds: Contains plant sterols, amino acids, vitamin E – lowers bad cholesterol, lowers blood sugar, bolsters testosterone levels, builds muscles and may help loose weight.
Brazil Nuts: Contains more than 100% recommended daily value of selenium. May help prevent, bone, prostate and breast cancer. Don't overdo these, a serving is 5-6 nuts – too much selenium is not a good thing.
Cashews: Contain iron and zinc. Helps prevent anemia, and promotes healthy immune system, vision and helps with memory loss.
Cayenne Pepper: Contains beta-carotene, capsaicin, vitamin A – helps stimulate the metabolism, acts as a natural blood thinner, helps release endorphins, helps the immune system, fights inflammation and may help fight prostate cancer.
Crushed Chili Peppers: Contains beta-carotene, capsaicin, vitamin A – helps stimulate the metabolism, acts as a natural blood thinner, helps release endorphins, helps the immune system, fights inflammation and may help fight prostate cancer.
Cinnamon: Rich in antioxidants – inhibits blood clotting and bacteria growth (bad breath), helps stabilize blood sugar, helps reduce cholesterol, is good for the immune system and can be used as an antidote for diarrhea and stomach upset.
Flax Seeds: Contains protein, alpha linolenic omega-3's – heart healthy and anti-inflammatory. You can sprinkle these on a salad, in your stir fry or put them in your pancake batter.
Garlic: Aids in digestion and relieve flatulence, can help lower blood pressure and cholesterol levels. May also help treat diabetes.
Ginger: Contains gingerol – improves health and helps fight cancer, aids digestion (anti-nausea), reduces pain and is good for the immune system.
Green Tea: Contains the antioxidant EGCG, phytonutrients – helps reduce the risk of cancer, supports the health of good intestinal bacteria while prohibiting the growth of bad bacteria like, E.Coli, Clostridium and Salmonella and is good for the immune system.
Hazelnuts: High in monounsaturated fats, and vitamin E. Can improve cardiovascular health, help manage diabetes, prevent cataracts and macular degeneration, maintain healthy skin and reduce risk of dementia.
Horseradish: Is related to mustard and is also a digestive stimulant.
Macadamia: Lowers LDL, triglyceride and total cholesterol levels as well as blood pressure.
Mustard: Is a stimulant and can help with respiratory complaints.
Oregano: Contains the highest concentration of antioxidants of any herb.
Paprika: Contains beta-carotene, capsaicin, vitamin A – helps stimulate the metabolism, acts as a natural blood thinner, helps release endorphins, helps the immune system, fights inflammation and may help fight prostate cancer.
Pecans: Helps lower LDL cholesterol and fights plaque build-up in your arteries.
Peppermint: Helps with digestion and gastric disorders, it also helps reduce tension and insomnia.
Pistachio: Rich in antioxidants, vitamins E & B6 and potassium. May help reduce respiratory stress and lung cancer. Helps build a healthy nervous system and muscles, can lift your mood and fortify your immune system.
Rosemary: Helps reduce inflammation and may help fight heart disease
Sunflower Seeds: Contains dietary fiber, vitamin E, B vitamins, copper, manganese, iron, phosphorus, potassium, magnesium, selenium, calcium and zinc – may help lower cholesterol.
Thyme: Contains antioxidants, and may help with respiratory problems.
Turmeric: Contains curcumin (a polyphenol) – anti-tumor, anti-arthritis, anti-inflammatory, helps with heart disease and also inhibits the growth of plaques associated with Alzheimer's.
Walnuts: Contains the most antioxidants of all nuts and the richest in omega-3 fatty acids. Helps fight cancer, heart disease and premature aging.
Party/Trail Mix – eat sparingly
½ c almonds
½ c pecans
½ c walnuts
½ c hazelnuts
½ c brazil nuts, chopped
¼ c sunflower seeds
¼ tsp salt
¼ tsp garlic powder
¼ tsp paprika
2 pinches of cayenne pepper
2 Tbl butter
Preheat oven to 400. Melt butter in a small sauce pan, stir in salt and spices. Toss dry ingredients in a large bowl, mix well, pour butter mixture over nut mixture, stir gently. Pour mixture onto a large baking sheet, bake for about 5 minutes. Let cool* and store in an airtight container. A serving would be about a ¼ cup – unless you're really hiking or doing heavy exercise.
*Once cooled, you can add raisins, dried cranberries or other dried fruit.
Nutritional Data for Party/Trail Mix
Calories – 163
Total Fat – 14 g
Saturated Fat – 2 g
Trans Fat – 0 g
Cholesterol – 4 mg
Sodium – 90 mg
Total Carbohydrates – 8 g
Dietary Fiber – 3 g
Sugars – 1 g
Protein – 4 g
Vitamin A – 2%
Vitamin C – 2%
Calcium – 4%
Iron – 13%
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