Food Facts


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


Mung beans

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


Sweet Potatoes

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


Brown Rice

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.


Olive Oil

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.

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