Have you considered green tea?

This post was originally published as Green Tea Fix by Laurel on Health Food blog.

What’s your favorite morning or afternoon drink? Have you considered green tea? It just might be your healthiest choice. A recent study conducted at the Chung Shan Medical University in Taiwan found that drinking 1 cup or more of green tea every day dramatically reduces your risk of lung cancer, especially for smokers. The antioxidants in green tea may block the growth of cancerous tumors.

Even if you’re not at risk for lung cancer, green tea is a powerful addition to a regular healthy diet. It has been found to protect from many different cancers, heart disease, diabetes, Alzheimer’s, and more.

I love my black tea in the morning with almond milk, but I like this reminder to drink my green tea too. It’s nice in the afternoon when you need a little pick-me-up. If you don’t like it plain, I recommend adding fresh mint leaves or a teaspoon of honey. Try agave nectar if you’re having it cold (because honey mixes better in hot liquids). Or you could add a small splash of your favorite 100% juice.

Coffee is a pretty natural thing

This post was originally published as Making My Coffee Healthier by Laurel on Health Food blog.

Has anyone ever told you that coffee is bad for you? I know I’ve heard it many times, but I happen to disagree. Coffee is a pretty natural thing…that is, before we start adding chemicals, fake sugars, and coffee creamers that won’t expire for a decade. I like to drink tea later in the day, but for me, coffee is just an essential part of my morning.

I have an office job where I get free coffee, but the stuff they brew is pretty bland and flavorless. However, the real problem is the horrible variety of coffee mixers we have. There are sugar packets that have morphed into hardened chunks because they’re so old. Then there’s the “no need to refrigerate” coffee creamer with hydrogenated fats and a long list of other ingredients that I can’t pronounce. I’m scared to drink any of that stuff…especially on a daily basis.

It would be great if I drank black coffee, but I just can’t. It doesn’t taste good to me. Instead, I found some healthier cream and sugar options that I brought to work. Yes, I paid for them with my own money, but for something I put into my body every day, it’s well worth it.

Sweet things:

• >100% Pure Organic Honey – I can keep a bottle at my desk and squirt a little into the bottom of my cup before I pour my coffee in.
• >100% Organic Agave Syrup – I have a bottle at home that I use in coffee, tea, or any time I need a little sweetness.
• >Dark Chocolate – This is fun on a day you need a treat. Drop a small piece of dark chocolate and let it melt to sweeten your coffee. Look for organic brands and a cacao content of 60% or higher. Also, read 10 Reasons to Eat More Chocolate.

Creamy things:

• >Organic Half and Half – I store it in the refrigerator at work, and a small splash goes a long way. Try Organic Valley brand.
• >Organic Skim Milk – This is good if you like something lighter in your coffee. I like Stonyfield Farms‘ fat free milk.

I’m always looking for new things to try, so drop me a comment if you have healthy mixers of your own. Also, read my other posts on the health benefits of coffee:

Easy Veggie Dish

This post was originally published as Spicy Mushrooms & Kale by Laurel on Health Food blog.

Vegetables are anything but boring if you spice them up and avoid overcooking, leaving them crunchy and colorful. Here’s a quick and easy veggie dish you can make anytime. It takes 10 minutes to prepare. Vegetable stock and red pepper flakes are two of my favorite ingredients to use for a boost of flavor and nutrition.

Spicy Mushrooms & Kale
(makes 2-4 servings)

2 portobello mushroom caps
1 bunch kale
1 tsp. red pepper flakes
1 tbsp. extra virgin olive oil
1/2 cup vegetable stock (low sodium)
Salt & pepper

Cut portobello mushrooms into long slices (about 1/2 inch wide). Remove kale leaves from the stems and rip or cut up into smaller pieces. Heat up a grill pan (or sauté pan) over medium-low heat and drizzle olive oil in the pan. Add mushrooms slices and cook for 1-2 minutes on each side until they begin to brown. Add kale leaves to the pan, covering the mushrooms. Pour in vegetable stock, turn the heat up to medium-high, and cover with a lid. Steam for 2 minutes. Remove the lid, and add red pepper flakes and a sprinkle of salt and black pepper. Stir everything together and allow liquid to evaporate in the pan for about 1 minute before serving.

Tip 1: To save more time, look for pre-sliced portobello mushrooms in your grocery store. Tip 2: Make sure to give kale a long rinse before cooking. The curly leaves tend to hold trapped dirt and grit that you don’t want to sneak into your food. Tip 3: To make this dish more filling, try adding toasted walnuts or cashews.

Food Medicine for High Blood Pressure

I had a conversation with someone this weekend about how to lower your blood pressure. The American Heart Association says that, “in 90–95 percent of cases, scientists don’t know what causes high blood pressure.” Of course, its important to talk to your doctor about the possible causes but, it can’t hurt to increase your intake of some or all of the following healthy foods and nutrients backed by nutritional research. Please note this is not a complete list-it only represents the foods I’ve found research for in the past year.read more on Health Food

• Soy nuts – isoflavones in soy help relax muscles around your blood vessels so your blood can easily travel through
• Magnesium (found in nuts, whole grains, vegetables, and fish) – improves circulation and blood flow
• Potassium (cruciferous vegetables, eggplant, mushrooms, tomatoes) – improves circulation and blood flow
• Dark chocolate – flavonoids found in dark chocolate help to balance blood pressure and reduce cholesterol and blood clotting
• Omega-3s (found in fish, flaxseed oil, etc.) – a study found that flaxseed oil supplements significantly lowered systolic and diastolic blood pressure in men

Ever heard someone claim that coffee increases your blood pressure or risk of heart disease? read more on Health food

Vitamins C & E May Improve Mental Function

A recent Canadian study published in the Nutrition Research journal found that taking daily supplements of vitamins C and E may help reduce memory loss and improve mental function in people with Type 2 diabetes. Researchers noted that people with Type 2 diabetes are more susceptible to “acute elevations of free radicals” after ingesting a meal than healthy people are. The free radical elevations contribute to “oxidative stress” on the body which causes problems like cognitive decline and Alzheimer’s disease. read more on Health food

The published study noted that a daily dose of 1000 mg of vitamin C and 800 international units (IU) of vitamin E showed promise for protecting against memory loss and improving mental function. Vitamins C and E work together to fight free radical reactions, so it’s important to consume them together. read more on Health Food

Eat Lemons to Avoid Kidney Stones

This post was originally published as Eat Lemons to Avoid Kidney Stones  by Laurel on Health Food blog.

I thank my stars that I’ve never had any problems with kidney stones, but I’ve heard they are just terrible to deal with. If you’re prone to get them, I have some good news for you. Natural News recently reported that lemons and other citrus fruits can help prevent kidney stones from developing. John Milner, a urology expert at the Loyola University Chicago Stritch School of Medicine, says “lemons are very high in citrates, which inhibit the growth of kidney stones.”

Milner says its very important for people to drink lots of water because “insufficient fluid intake” is the most common cause for stones. He says you can drink lots of water with slices of lemons to help protect yourself.

What foods or drinks should you avoid if you have kidney stones? Stay away from iced tea because it contains a chemical called oxalate which can actually promote kidney stone growth. Yipes! Also limit your intake of chocolate, nuts, rhubarb, and spinach (all high in oxalates).

I once heard from a nutritionist on the radio that the best thing you can do when you first wake up is to have a big glass of water with lemon. It seems like a great habit to start.

On a separate note, LOHF is on another blog carnival. This time my “Orange Veggies Cut Heart Disease Risk” blog is featured on the Carnival of Healing #167. Look fot it under the Healthier Nutrition category.

Lycopene Keeps Your Cholesterol At Healthy Levels

This post was originally published as Heart-Healthy Lycopene  by Laurel on Health Food blog.

Lycopene is the healthy phytonutrient that gives the bright red color to produce such as watermelon and tomatoes. Studies show that lycopene helps keep your blood vessels in their best shape, prevents cancer, and keeps your cholesterol at healthy levels. Here are some of the best food sources of lycopene:

• Watermelon
• Tomatoes (red, orange, and tomato products)
• Pink grapefruit
• Guava
• Papaya

Summer is the perfect time of year to boost your lycopene intake because most of these fruits are in season. Here are a few lycopene-rich recipes to get you started:

Tomato, Cucumber, Onion, and Avocado (TCOA) Salad (Laurel’s recipe)
Caprese Salad (Laurel’s recipe)
Watermelon & Feta Salad with Pine Nuts (ChefMD recipe)
Papaya Green Onion Salad (Bobby Flay recipe)

Here’s a few ideas for summer parties. Puree fresh or frozen guava, papaya, or watermelon and mix them with lime juice and a shot of rum or tequila for a healthy cocktail. You can also chop up these fruits into small pieces, add fresh cilantro, lime, and jalapeno for a delicious salsa to put on top of grilled fish or to serve with chips.

Sweet Carrot & Radish Salad On The Side

This post was originally published as Healthy Side Dish: Sweet Carrot & Radish Salad  by Laurel on Health Food blog.

I went out to eat at a Mexican restaurant with some girlfriends last week and my shrimp and vegetable enchiladas came with a delicious carrot salad on the side. I loved how fresh, summery, and crunchy it was. Plus it was super healthy and light. I re-created my own carrot salad today and used some of the fresh spearmint that’s growing on my windowsill. This one is very easy to make and will last for days in the refrigerator. I hope you like it!

You can serve this salad with fish, chicken, or vegetables. It’s also just yummy on it’s own.

Sweet Carrot & Radish Salad

2 large carrots
1 daikon radish (a 4-inch piece)
2 small/medium oranges
1 handful fresh mint leaves
1/2 cup orange juice

Chop up the carrots and radish into thin half-moon or quarter-moon slices (as shown in picture above). Put them in a bowl. Cut the oranges up into small bite-sized pieces and toss with the carrots and radish. Chop up a handful of fresh mint leaves and sprinkle on top of the salad. Add the orange juice and stir everything together.

Tasty Red Potatoes Make Everyone Happy

This post was originally published as Comfort Food: Tasty Red Potatoes  by Laurel on Health Food blog.

Small red potatoes are one of my favorite things to cook with. They always hit the spot and are so comforting! My Tasty Red Potatoes recipe is super easy and can be made for lunch, dinner, or even breakfast. Serve these up with scrambled eggs for brunch on the weekend and you will make everyone happy. That’s a promise!

Tasty Red Potatoes

1.5 lbs. small red potatoes
1 cup yellow onion, diced
1 tbsp. fresh thyme
1 tbsp. fresh rosemary
2 tbsp. extra virgin olive oil
Salt & pepper

Hummus Place in NYC

This post was originally published as  Review: Hummus Place  by Laurel on Health Food blog.

Hummus Place has 5 locations in NYC, so if you’re here in the city, it’s a great cozy spot for vegetarian fare. For the best deal, try the lunch or dinner special.

Mediterranean Eggs Brunch

Hot mint tea & mimosa

Baked Pesto Chicken

This post was originally published as Baked Pesto Chicken byLaurel on Health Food log.”

This Baked Pesto Chicken is something you can put together in 5 minutes, stick in the oven, and forget about for an hour. Nice! I like using organic chicken thighs because they’re inexpensive and guaranteed to be moist. But, feel free to use skin-on chicken breast or whatever pieces are your favorite.

Baked Pesto Chicken

4-5 chicken thighs (skin on)
4-5 heaping tsp. prepared pesto
½ lemon
2 tbsp. extra virgin olive oil
Salt & pepper

Preheat oven to 375 degrees. Place chicken thighs in a glass baking dish. Using your fingers, separate the skin from each thigh and spread 1 tsp. of pesto under the skin, on top of the meat. Replace skin on top of each thigh and drizzle olive oil on top of the skins. Season with salt and pepper. Bake in the oven for 50 minutes. As soon as you take the chicken out of the oven, squeeze fresh lemon juice on top of each thigh and let rest for 5 minutes before eating.

Tip 1: You can find prepared pesto in a jar near the tomato sauces in any grocery store. Look for all natural ingredients. Tip 2: For a comforting, home-style meal, serve these chicken thighs with boiled red potatoes and green beans.

Laurel on Health Food  is a blog about nutrition, healthy eating, and health food. It summarizes articles in the news, lists healthy recipes, offers tips and personal feedback on healthy eating, and reports on nutritional research.

Black Bean Soup with Avocado Recipe

This post was originally published as Black Bean Soup w/ Avocado by Laurel on Health Food blog.

Enjoy this easy and comforting meal that you can prepare in under 30 minutes. This soup is super creamy (thanks to the avocado) and rich in fiber, folate, protein, and healthy fats. Thanks so much to Beverly at Whole Foods Upper West Side for the inspiration!

Black Bean Soup with Avocado Recipe
(makes about 4-5 servings)

 

2 cans black beans
2 ripe avocados
1 onion
4 cloves garlic
2 tbsp. extra virgin olive oil
2 cups vegetable broth
2 tbsp. hot sauce (such as Sriracha)
1 tsp. cumin
1 tsp. chili powder
Salt & pepper

Chop up the onion and sauté in a soup pot with the olive oil over medium-low heat until the onion begins to turn translucent. Add the garlic, stir, and sauté for another minute. Stir in the cumin, chili powder, 1 tbsp. of the hot sauce, and a little salt and pepper. Add 1 can of black beans and the vegetable stock, and bring to a simmer. Remove from heat. Pour the ingredients in a blender or food processor. Remove the skin and pit from the avocados and cut up into bite-sized pieces. Add half of the diced avocado to the ingredients in the blender and reserve the rest for garnish. Blend until smooth. Pour the blended ingredients back into your soup pot and add the other can of black beans. Stir, bring back to a simmer, and serve hot in bowls with the remaining avocado and hot sauce sprinkled on top for garnish.