quinoa sOne of the most popular vegetables is…peppers! The main ingredient of this stuffed pepper dish is the bell pepper, which has a crunchy texture and is naturally sweet. Stuffed peppers are a fun and easy meal because you can pretty much put anything you want in them and they will turn out great! Also, bell peppers contain a high amount of Vitamin C. *Did you know each color of pepper is associated with a different family of phytochemicals?
A new twist on the classic pesto, this pea pesto uses frozen peas and fresh mint in place of basil. The peas ‘meaty-up’ the pasta and the mint gives a fresh element to the dish. I like to play around with my herbs sometimes and this one worked out very nicely!
The tomato boasts many antioxidant qualities but is specifically known for its lycopene content. Antioxidants aren’t commonly known for their bone health qualities, but maybe they should be. Recent research has now linked tomato intake to bone health in a study that removed lycopene from postmenopausal women for four weeks. The results showed that women started to show signs of oxidative stress in their bones and changes in bone tissue. Avoiding canned goods whenever possible, or switching to glass containers:Many brands of canned foods contain BPA – a chemical linked to serious health problems. That’s why it’s smart to steer clear of canned foods or switch over to brands that use glass containers instead.
This is the perfect wake-me-up smoothie for the mornings! If you’re getting tired of the green smoothies and want to mix it up once in a while, this is a great vegan option. With a little caffeine boost from your choice of organic, fair-trade coffee and the creamy texture that the soaked cashews bring, this smoothie is sure to please.
These light and delicious Vietnamese rolls are a great all-year-round appetizer, especially in the summer! The combination of fresh vegetables and herbs as well as your choice of a protein, make these rolls simple and refreshing. The peanut dipping sauce in this recipe not only tastes good, but boasts fresh ginger, which has anti-inflammatory properties.
Eggplants are prized for their vivid color, which can be purple, white or green as well their unique taste and texture. Eggplants also contain phytonutrients that improve blood circulation and nourish the brain. While this isn’t an ‘everyday’ vegetable for most people, the benefits of eggplant make it a great option from time to time. (1) Reference http://whfoods.org/genpage.php?tname=foodspice&dbid=22
You don’t have to be a vegetarian to love these appetizers! These gluten-free quinoa bites are a great nutritious appetizer that can be made for a large gathering with friends, or a more quaint dinner with your loved one. The main ingredient, quinoa, was unfamiliar to many but the interest in quinoa has increased dramatically in recent years. Quinoa is a great source of the omega-3 fatty acids (which most commonly found in plants), vitamin E, protein, magnesium and phosphorous.  Most grains are considered to be inadequate protein sources – but not quinoa! Quinoa is a complete protein source that boasts many phytonutrients too! Reference http://whfoods.org/genpage.php?tname=foodspice&dbid=142
This dish is as healthy as it is tasty! Lamb is an excellent source of high-quality protein and is a source of iron, B vitamins and trace elements such as copper, manganese, and selenium. By topping the lamb chops with the lemon mint sauce, it not only freshens the dish, but also provides high amounts of vitamin K, C, and A.
This hearty and healthy dip can do no wrong! Packed with vitamins, protein, and fresh herbs, this is a great go-to snack or dish to bring to get-togethers. Fresh herbs contain vitamins, minerals, as well as disease-protecting flavonoids. Cilantro, in particular, is one of the highest sources of Vitamin K! Try having just one bite of this dip.