1 cup kale = 33 calories
Vitamins: A, C, K, B6
Rich in vitamin A, which supports growth and moisture of hair
Minerals: Copper, Potassium, iron, manganese, phosphorus, calcium, magnesium
Chlorophyll in green vegetables can help block effects of carcinogens, which can be produced from preparing foods at high temperatures, such as grilling.
1 cup fresh = 3 grams protein and 40 grams calories
Fat in kale is very little and a large amount of it is omega-3 fatty acid, also known as alpha lanolin acid
Helps lower LDL cholesterol
High in fiber
1 cup mung beans = 718 calories = 49 grams protein
Lecithin in mung beans helps to lower LDL cholesterol and liver fat
High in magnesium
Nutrients: Folate, fiber, manganese, magnesium, thiamine, iron, copper, potassium, calcium, zinc, phosphorous, folic acid
Vitamins: A, B6, C, E, K, D
The compounds in mung beans can inhibit the formation of cancerous tumors
Helps to regulate blood sugar
1 cup sweet potato = 114 calories
High in vitamin B6
Also high in vitamins, C, D, A and B-12
Minerals and nutrients: Iron, potassium, calcium, magnesium
Natural sugars are released slowly into the blood stream and help to balance energy
Include anti inflammatory properties
Like potatoes, sweet potatoes are not a night shade and are indigenous to South America
Sweet potatoes vs. Yams: Yams are starchier and drier and indigenous to West Africa and Asia
1 cup brown rice = 216 calories
Healthier than white rice because it still contains the bran germ layer and aleurone layer, which contain all the nutrients. The first layer, the hull does not contain many nutrients. The milling and refining process produced with white rice destroys fifty percent of the vitamins and minerals.
Rich in protein, thiamine, calcium, magnesium, fiber, potassium, zinc, iron, phosphorus, niacin, (B3) and copper
Rich in selenium, which helps reduce risk of cancer, heart disease, arthritis, thyroid and supports metabolism
Rich in manganese, which supports reproductive and nervous system
Rich in fiber, which allows slow release of sugar into the blood stream, which stabilizes blood sugar and help to get rid of candida organism
Rich in Niacin, which helps production of energy throughout the body and can help to improve cholesterol and lower risk of heart disease
Low glycemic count, which reduces insulin spikes and helps support weight loss and diabetes
These legumes are an incomplete source of protein, which means they do not contain all of the amino acids that the body needs. They should be paired with other food high in protein
1 cup = 269 calories = 164 grams = 12.5 grams fiber, 1.7 grams manganese
Rich in manganese, folate, magnesium, potassium, iron, vitamin B-12, B-6, calcium and zinc
There are two kinds of chickpeas called kabuli-type, which we generally see in canned form, Beige and large rounds
Second type is Desi-type, which are smaller than kabuli- type. The color of this type ranges from tan to black. This type of chickpea has concentrated amounts of antioxidants.
Contains Vitamin E and beta-carotene.
1 tablespoon olive oil = 119 calories
Olive oil is an oleic acid, which means it is monounsaturated, omega-9 fatty acid
Lower, LDL cholesterol and blood pressure and has anti-inflammatory properties, lowers risk for heart disease, supports the digestive track, bones and cognitive function
Contains about nine different polyphenols, which are micronutrients that contain antioxidants and are mainly found in fruits and vegetables.
Olive oil can become rancid if it is exposed to light and heat. Purchasing olive oil in a dark glass bottle and/or storing it in a cupboard, will help to prevent light from affecting the quality and regulating the temperature. It is best to purchase olive oil with an expiration date, otherwise it can be old and go rancid and you may not be aware of it.
1 tablespoon tahini = 89 calories
Rich in phosphorus, lecithin, magnesium, potassium, iron, calcium, copper, manganese, zinc, selenium, fiber
Contains Vitamin E, Vitamins B1, B2, B3, B5, B15. One of the roles of these vitamins is to metabolize other minerals and regulate and produce energy in the body.
Promotes cell growth in the body and prevents anemia. Supports great skin and muscle tone. Contains high amounts of alkaline minerals.