Harness the Healing Power of Chlorella

Want to have greater energy and stamina? Looking for natural ways to detox your body? Or maybe you want to slim down? If so, include chlorella in your diet! This superfood helps flush out toxins and heavy metals from your system, regulates blood pressure, and supports fat loss. It’s also an excellent source of protein, vitamins, minerals, and antioxidants. Make sure you choose organic chlorella powder, which is free of allergens and chemicals.

What Is Chlorella?

Chlorella is one of the most powerful natural detox aids available today. In Japan, it’s used by over 10 million people. Decades ago, it was seen as a remarkable food source that could solve the world hunger crisis. This green alga is two to 10 μm in diameter, and consists of 45 percent protein, 20 percent carbs, and 20 percent fat. Fiber, vitamins, and minerals account for the remaining 15 percent. Chlorella is able to reproduce eight times a day, which makes it a sustainable source of nutrients.

This superfood boasts large amounts of chlorophyll and cancer-fighting compounds that benefit your health. One serving (28 ounces) provides:

  • 133% of the RDA of zinc
  • 202% of the RDA of iron
  • 22% of the RDA of phosphorus
  • 287% of the RDA of vitamin A
  • 71% of the RDA of vitamin B2
  • 16 grams of protein
  • 6 grams of carbohydrates
  • 115 calories

Chlorella also contains thiamin, niacin, folate, vitamin C, and amino acids. Its green color comes from chlorophyll. Other names for it are freshwater seaweed, green algae, and Algue Verte d’Eau Douce. This alga grows in fresh water and requires only water, CO2, sunlight, and minerals to reproduce. Nowadays, it is also cultivated in artificial ponds. Chlorella comes in power and capsule form, and can be used as a dietary supplement. You may also add it to smoothies and green juices, make your own body wraps, or mix it with water and other natural ingredients to prepare facial masks.

A growing body of research supports the health of chlorella. This alga is consumed as a food supplement in Asian countries, and as a health supplement in the U.S. and Canada. Currently, Japan is the world’s largest producer of chlorella. Due to its high nutrient density, this superfood fights cancer, boosts immune function, and cleanses your body from the inside out. It’s also the most potent source of chlorophyll on earth.

The Health Benefits of Organic Chlorella Powder

chlorella1The first studies on chlorella date back to the late 1940s. According to health experts, this plant has a protective role against hypertension, heart disease, fibromyalgia, chronic fatigue, ulcerative colitis, and impaired immune function. Japanese researchers claim that chlorella regulates blood sugar and lowers body fat levels. It’s particularly beneficial for people struggling with diabetes, cardiovascular disease, and obesity.

Considered one of the most nutritious organic superfoods available, chlorella boosts your energy naturally, protects from common cold and flu, and helps prevent chronic conditions. It also restores gut flora by stimulating the growth of good bacteria in the GI tract. Studies conducted in the 80s have found that chlorella improves immune function in cancer patients, which helps speed up healing.

Evidence also shows that organic chlorella powder regulates the genes that control insulin response, which helps prevent and treat metabolic syndrome. Just like spirulina, it purifies your blood and strengthens your body’s natural defense mechanisms. This alga is a complete source of protein, making it suitable for vegans and vegetarians. It actually contains 55 times more protein than rice and 38 times more than soy. When used as part of a balanced diet, it can help you shed pounds, build muscle, and enhance your athletic performance. Due to its energy-boosting effects, it allows you to work out harder for longer.

Japanese researchers have found that cadmium-poisoning victims who took chlorella eliminated heavy metals seven times faster compared to the placebo group. This superfood may also improve mental health, relieve constipation, and keep your digestive system running smoothly. In clinical studies, it lowered blood pressure in half of cases.

Chlorella is so great for detox because of its ability to bio-accumulate heavy metals to a greater degree than its environment. Rich in chlorophyll, it helps your body get rid of toxins and use oxygen more efficiently. The magnesium in chlorella keeps your brain sharp, wards off depression, and aids in digestion. Due to its high antioxidant levels, this alga scavenges oxidative stress and slows down aging. Inn just a few weeks, you’ll look and feel younger, have more energy, and focus better on your tasks.

Why Use Organic Chlorella Powder?

chlorella2As with any supplement, you should do some research before buying chlorella. Not all brands are created equal. Organ chlorella powder has no synthetic ingredients and delivers a pure whole food formula that’s easily absorbed into your system. Conventional chlorella supplements may contain traces of gluten, dairy, nuts, and other allergens used in manufacturing facilities. Some products also have added sugar, artificial dyes, sweeteners, and preservatives. A study conducted in 2015 has found that 14 out of 39 samples of chlorella and spirulina contained neurotoxin.

Organic chlorella powder is extensively tested for quality and purity. It contains no binders, additives, preservatives, or fillers. The safety tests are conducted by third party labs, so you can trust the results. Additionally, organic chlorella is 100 percent vegan, soy free, and non-GMO. It’s a perfect choice for those following a raw food or vegetarian diet. To reap its benefits, add one teaspoon (2-3 grams) to your favorite shakes, smoothies, or juices, or use it in recipes. Chlorella powder goes well in salad dressings, nut butters, tahini, and homemade desserts. It doesn’t affect food flavor and can be used on a daily basis.

This superfood should be a staple in your diet. Its healing properties are backed up by science. Regular consumption promotes healthy weight loss, reduces LDL (bad) cholesterol, and assists in detoxifying your body. Chlorella also protects your cells from radiation and free radical damage, removes radioactive particles from your system, and increases lifespan. High in phytonutrients, it balances your hormone levels and enhances the action of T cells, which play a key role in cancer prevention. In the long run, chlorella can improve your quality of life and guard against diseases.

Sources:

http://nutritiondata.self.com/facts/custom/569428/2
http://www.raysahelian.com/chlorella.html
http://link.springer.com/article/10.1007%2Fs00128-005-0752-6
http://www.ncbi.nlm.nih.gov/pubmed/20016697
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3511195/
http://en.mr-ginseng.com/chlorella/

Spirulina, Chlorella Side Effects May Put You In Wheelchair?


Ready for a Healthy Boost? Give Baobab a Try!

What is Baobab?

baobab1Baobab is an organic and 100% natural superfruit that comes from Africa. It has the remarkable property of drying right on the branch, so it’s easy to process into a nutritious powder supplement. Also, baobab is used for a variety of health and beauty applications. It’s a rich source of vitamin C, which in turn may help the immune system and assist in the critical process of energy release. Baobab is nearly 50% fibre and contains more antioxidants than any other whole fruit. Here are a few more reasons to add baobab to your healthy lifestyle.

Baobab is an All-Natural Supplement

baobab2Some people don’t like dosing themselves with vitamins in manufactured pills. If you’re one of them, then know that baobab is a natural source of vitamins and nutrients, which means that they’re easier to absorb. Wondering how it tastes? Then know that baobab is delicious. It has a citrus flavour and tastes sweet, so you’re certain to like the way it tastes.

Baobab is a RIch Source of Vitamin C

baobab4Did you know that the human body cannot make vitamin C? That makes it important to get the requisite amount from our diet. A serving of baobab powder (2 to 3 teaspoons) contains about 33% of your daily vitamin C requirement. Adequate vitamin C intake is essential for collagen formation. In turn, collagen supports healthy bones, blood vessels, teeth, gums and skin. Vitamin C helps the body release energy and reduces fatigue and tiredness. It’s also necessary for the correct functioning of the nervous system. Proponents of baobab tell us that it’s a critical component for healthy psychological function. Further, baobab works to protect cells from oxidative stress.

Baobab Contains Healthy Levels of Essential Fibre

baobab5Very few people in the UK have an adequate intake of fibre. An easy way to add fibre to your diet is to use baobab, because it’s nearly 50% fibre. Your body needs two distinct types of fibre: soluble and insoluble. Soluble fibre is important because research indicates that it helps to curtail the release of sugar in the blood stream. The result? Fewer jittery energy spikes. In addition, fibre benefits the digestive system, including bowel regularity. If you’re watching your weight or trying to lose weight, this superfood is considered effective for helping you feel fuller longer.

Baobab is Packed with Antioxidants

baobab6Research has shown that baobab has an antioxidant content higher than any fruit. Baobab powder contains twice the antioxidants of goji berries, when compared gram per gram. Even fresh fruits like pomegranates and blueberries have fewer antioxidants, even when taken together. Baobab powder has twice the antioxidants gram per gram of goji berries and more than blueberries and pomegranates combined. Besides the benefits mentioned earlier, antioxidants are important because they work to counteract the harm caused by free radicals, which are molecules that damage the skin’s collagen. This can result in premature ageing, fine lines, wrinkles and dryness. Baobab supports collagen formation, which in turn can give the skin a radiant glow.

More Baobab Benefits

baobab3Baobab is considered effective in protecting the body from major illnesses such as cancer and heart disease. Research indicates that is also can help with conditions that are inflammation-related. Such diseases include allergies and arthritis. Another report cites the fact that baobab fruit contains significant levels of key minerals such as magnesium, calcium and potassium. Potassium is an important component of baobab and is known to have heart health benefits. It works as a vasodilator to reduce strain and increase blood flow, keeping the heart from working too hard. Lowering the blood pressure in this way is considered effective for fighting cardiovascular conditions like heart attacks and atherosclerosis, a condition in which fatty deposits known as plaque form on the inner lining of the arteries. Finally, the magnesium and calcium found in baobab are key minerals for maintaining healthy bones.

An Easy Baobab Recipe

2 teaspoons baobab superfruit powder
1 teaspoon organic honey
¾ cup purified or spring water
Squeeze of fresh lemon

Mix together, making sure sure honey is mixed throughout. Take this along with your morning smoothie to get the benefits of baobab in an easy and delicious way.

With so much to recommend it, isn’t it worth adding this remarkable superfood to your health regimen?


Discover the Many Health Benefits of Acai Berries

If you’re interested in improving your health, there are many actions you can take. One of the most important is the impact – good or bad – of diet on your body. Eating a healthy diet rich in superfoods can do nothing but support you in your quest for a healthier lifestyle. Read on to learn about a key superfood: acai.

What is Acai?

This remarkable berry comes from the Amazon rain forest where it’s been used for medicinal purposes for centuries. It’s also thought to boost energy and stimulate the immune system. Acai is considered effective for fighting conditions associated with oxidation, the action of substances known as free radicals. According to WebMD, experts think that free radicals’ activities in the body play a major role in the development of diseases and conditions like cancer and atherosclerosis, a disease in which deposits of fatty plaque form on the walls of the arteries.

Acai and Free Radicals

Exposure to free radicals that cause oxidative damage in the body comes from the action of natural processes like digestion and utilisation of sugars for energy. Free radicals also can form when the body processes specific types of food, such as sugar. You also are exposed to free radicals created by pollution. Acai is rich in antioxidants that assist in the body’s battle against harmful free radicals. Acai has two times the antioxidants as blueberries and a remarkable ten times the amount as grapes.

Acai and the Heart

You may have read that red wine has heart-healthy benefits. Well, acai functions in similar ways. Acai berries are rich in anthocyanins, a type of plant-based substances that are thought to have the ability to lower cholesterol levels in the blood. In addition, acai contains high levels of plant sterols, substances that help to protect the heart and assist in preventing life-threatening blood clots.

Acai and Weight Loss

FRONZEN-ACAI

A scientific study of acai demonstrated that acai berry pulp can help you maintain a healthy weight and even lose weight. The study also showed that acai is able to reduce the adverse effects of a high-fat diet, since it did so when given to flies in a laboratory setting.

Acai and Skin Health

A current trend in the cosmetic industry involves using acai in skin care products because of its antioxidant properties. Also, if you’re looking for beauty products that don’t contain harmful chemicals that may harm the skin in the long run, all-natural acai-based skin products are worth considering. Further, when acai is taken internally, it can help to give the skin an attractive, healthy glow. For proof, see the beautiful skin of Brazilians, who have been eating acai berries for generations.

Acai and the Immune System

One of the major benefits of acai accrues to the immune system. Acai is high in ellagic acid and vitamin C. Research has suggested that ellagic acid may have the ability to fight cancer by suppressing its growth. This may be due to the polyphenolic compounds and phytochemicals acai contains. These compounds are thought to affect the growth of cancer at the cellular level.

Acai and Digestion

Have digestive problems? Taking acai may be effective in helping to reduce them. Acai functions in the digestive system to detoxify the body. In addition, it’s a powerful source of fibre, a substance known to have significant benefits for the body. Perhaps another major benefit involves keeping the bowels and colon healthy. This, in turn, is considered effective for preventing constipation, IBS (irritable bowel syndrome) and hemorrhoids. Taking acai is good for the digestive system. It aids in keeping the function of this system in optimal condition. Because of acai’s powerful ability to detox the body, it keeps the digestive system clean.

Acai and Energy Levels

Another benefit of acai is that it can help with increasing the body’s energy levels and stamina. When you find yourself feeling exhausted and fatigued, try eating a handful of these amazing berries to boost your stamina and energy level

Acai and Sexual Function

Acai can increase and benefit blood circulation. Because of this it’s thought that acai offers specific benefits such as an increased sex drive, particularly for men.

Acai and Menopause

Studies have suggested that acai can help to prevent mental imbalance in menopausal women.

With so much to recommend it, isn’t it worth adding acai to your healthy diet?

Source: http://www.globalhealingcenter.com/natural-health/benefits-of-acai/


Ready for a Nutritional Boost? Try Lucuma

In a world that’s all too full of artificial, over-processed and of non-nutritious food choices, it’s sometimes difficult to find sources of sustenance that are both beneficial and easy to take. One such source is lucuma. Read on the learn more.

What is Lucuma?

Generally taken as a powder, lucuma fruit comes from a subtropical tree that’s native to Ecuador, Peru and Chile. These trees thrive in cool weather and are highly drought-resistant. Growing 25 to 50 feet tall, lucuma trees yield a yellow-green, egg-shaped fruit that’s known to indigenous peoples as “Gold of the Incas.” The yellow-orange flesh is starchy and somewhat dry. The taste is described as pumpkin-like with caramel and maple overtones. Lucuma fruit usually is dehydrated to produce a powder which is then added to foods or taken mixed with a liquid.

Getting Started with Lucuma

Interested in taking lucuma? Here are some facts and benefits you should know. The powdered has many healthy benefits. Its sweet taste makes it highly palatable. Lucuma is also gluten-free and an excellent source of anti-oxidants. It contains vitamins, minerals, carbohydrates and fibre. This makes taking lucuma a good way to support vital body functions and a healthy immune system. Although lucuma isn’t widely known outside of South America, people all over the world are beginning to take note of it as a natural substitute for sugar. In addition, lucuma is thought to have skin-boosting, antifungal, antibiotic and anti-inflammatory properties.

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Lucuma’s Remarkable Nutrition

Although many people supplement their diets with vitamin and mineral tablets or capsules, such sources often lack what are called “trace elements.” Lucuma contains 14 essential trace elements including phosphorus, magnesium, calcium, sodium and potassium. Each 100 grams of lucuma contain 329 calories, 2.4 grams of fat, 4 grams of protein, 2.3 grams of fibre and 87 grams of carbohydrates. Calcium content is measured at 92 milligrams per 100 grams and is important for keeping teeth and bones strong. Phosphorus helps with protein, bone formation, hormone balance and digestions. Lucuma provides 186 milligrams per 100 grams. Lucuma is considered to be a good source of the key nutrient iron, which may assist in improving physical endurance and stimulating the immune system. Lucuma is easy to take, as well. Just mix a tablespoon of the powder into a smoothie. You also can use it to make vegan ice cream.

More Reasons to Take Lucuma

Research has shown that lucuma promotes tissue regeneration and helps with wound healing. An importance source of beta-carotine that’s essential for skin elasticity and eye health, lucuma also is rich in vitamin B3 (niacin) which is a key factor in the body’s energy producing process.

An Important Research Study on Lucuma

Rutgers University in the US conducted a study that looked at the anti-inflammatory property of lucuma extract as it affects skin ageing and wound healing. The study concluded that lucuma significantly increases wound closure and promotes tissue regeneration. A report based on the study tells us that lucuma has important benefits for the skin, including anti-ageing. In fact, Rutgers applied for a patent in the US for lucuma extracts, especially the oil.

Essential Properties and Usage of Lucuma

We like the sweet taste and enticing fragrance of lucuma because it’s a natural sweetener that doesn’t raise blood sugar levels. Because lucuma is a healthy alternative to sugar, it may be useful for diabetics. Besides using it in smoothies, lucuma fruit powder can be added to pastries, puddings, granola and yogurt. Lucuma has the ability to emulsify and combine oils and fats with sugars. This means you can use lucuma in baking pies, cookies and cakes, which assists in fortifying the nutritional content of desserts. Finally, lucuma makes a great addition to foods for babies and children without adding a high calorie count. Just be sure to check with a doctor before using lucuma for both children and adults. Then, try this easy recipe from http://rawfoodsolution.com/mango-lucuma-smoothie/

Mango and Lucuma Smoothie

1½ cups fresh or frozen mango, cubed (about 1 medium mango)
¾ cup vanilla almond milk
1 medjool date
1 tablespoon lucuma powder
Dash of cinnamon
A few ice cubes (if using fresh mango)

Place all ingredients in a blender and blend until smooth and creamy. Pour into a glass and enjoy immediately.

lucuma-mango-smoothie-ready-to-go


Chocoholic? Discover the Many Benefits of Cacao

It’s a well-known fact that millions of people enjoy eating chocolate-based foods and treats. Before you think that this is an unhealthy habit, read on to learn about cacao, a superfood with numerous benefits.

Cacao is a Well-Known Mood Enhancer and Aphrodisiac

Did you know that cacao contains a mood enhancer called anandamide? Known as the “bliss molecule,” anandamide can create a feeling of euphoria when consumed that can override a bad mood or negative feelings. In addition, cacao contains another mood-enhancing substance called phenethylamine, also known as PEA. PEA is considered effective as an endorphin-releasing substance that contain opium-like pleasure releasers that many people experience when they fall in love or engage in sexual activity. Perhaps this is why cacao-based products are so popular on Valentine’s Day.

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Cacao-based products popular on Valentine's Day

Cacao Helps to Balance Hormonal Mood Swings and Prevent Cardiovascular Disease

While it’s never wise to make medical claims about a food, there is evidence that cacao may help with boosting the level of seratonin, a powerful brain chemical that enhances the level of calming hormones in the brain. This is thought to promote and restore feelings of well-being. Also, women who suffer from premenstrual syndrome (PMS) can benefit from cacao’s seratonin-releasing activity. Another powerful aspect of cacao is that it contains flavanols,  anti-inflammatory and heart-protective substances that are thought to protect against heart disease, improve blood circulation and lower the risk of stroke. In fact, cacao contains more that 700 compounds including polyphenols that may be able to help lower “bad” cholesterol and assist in preventing hardening of the arteries. Cacao also may work to thin the blood and  prevent blood clots. Research indicates that cacao might be just as effective as taking aspirin to forestall heart disease.

Cacao May Prevent Premature Ageing and Can Assist with Weight Loss

It’s well-known that green tea and red wine have strong antioxidant properties. Cacao contains polyphenols, which also are antioxidants. In addition, anthocyanins like those found in dark coloured fruits, along with catechins like those found in green tea work to protect cells from damage or premature oxidation. Also, drinking a cup of hot cacao before meals can help to suppress appetite by way of the MAO inhibitors it contains. MAO inhibitors often are found in weight-loss products, and the ones found in cacao allow more seratonin to circulate in the brain. If cacao tastes too strong to you, simply modify it by adding some nut milk, rice or coconut milk to improve the taste. If you heat your cacao beverage gently, it will release a higher level of these important substances. Just add one teaspoon of cacao to a cup of hot milk or hot water and drink it 10 to 15 minute before meals.

Cacao May Help With Energy Levels, Diabetes and Blood Pressure

If you find yourself feeling lethargic and out of energy, magnesium is a solution worth  considering. Did you know that cacao has one of the highest levels of magnesium found in a natural food source? Also, it’s thought to protect the body against osteoporosis. Magnesium is particularly important for type II diabetics. In addition, it’s traditionally considered effective for  those with high blood pressure. A recent study indicates that cacao intake may be effective in reducing blood pressure when a small amount is taken every night.

Cacao’s Remarkable Skin Benefits

Cacao may be considered effective in preventing skin cancer, a British study showed. Just 20 grams a cacao per day may allow you to stay in the sun twice as long a those who do not take this supplement. Cacao improves skin texture and gives the skin a glowing aspect. Further, users often experience improved microcirculation and increased oxygen saturation, both of which may help in improving the skin’s hydration level. Finally, cacao is thought to assist in preventing skin cancer because of its ability to protect against harmful UV rays.

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More Important Benefits of Cacao

If you’re concerned about your appearance, know that cacao can benefit the hair and nails, making them strong and smooth. The antioxidant benefits of cacao may be effective in people who needed to reduce their insulin resistance. For those with impaired glucose tolerance, cacao may help to restore a proper balance. It’s also considered effective for smokers and for those who wish to improve their bowel and kidney functions. If you have concerns about your metabolism, cacao is worth considering because it helps to reset the metabolism and restore one’s internal balance. In addition, the importance of antioxidants for the human body cannot be understated. Another recent study reported that cacao reduced the stress hormone cortisol, improved microbial activity in the gut and enhanced the metabolism.

With so many positive aspects and benefits, shouldn’t you consider taking cacao as a supplement?


Seasonal Superfoods

The earth’s seasons cause profound changes in our weather. Doesn’t it make sense, then, to adjust our diet to conform to these changes? For example, the cooler or colder weather of winter generally leads us to eat heartier, more substantial meals. So, too, should we seasonally adjust the superfoods we consume. This will maximise the benefits of these already healthful foods. Read on to learn more and to find some delicious recipes.

Seasonal Superfoods for Spring

spring season

Spring is the season when we shake off the cobwebs of winter and look forward to warmer weather. The length of days increases. When it’s spring in the Northern Hemisphere, it’s fall in the Southern Hemisphere. Various cultures celebrate spring the festivals at which special foods are enjoyed. In addition, spring encompasses the ideal of rebirth, rejuvenation, renewal, resurrection and regrowth (1). Superfoods for spring offer a great variety of choices, so you won’t get bored with the same old thing. Vegetables for spring include asparagus and artichokes, and also lettuce, spring onions, broccoli, radishes and strawberries (2).

Arugula is another delicious spring superfood to consume as the days grow warmer and longer, along with scallions (3). Finally, be sure to expand your dietary choices to include as many of the above listed foods. They will help you feel your best! Cucumbers are another great seasonal superfood to include in refreshing salads. Try the following recipe for a delicious spring salad.

More Spring Superfoods

cucumbers

  • 4 hothouse cucumbers, thinly sliced
  • 2 small red onions, thinly sliced in half rounds
  • Kosher salt
  • 4 cups plain whole-milk yogurt

  • 1 cup sour cream
  • 2 tablespoons champagne vinegar or white wine vinegar
  • 1/2 cup minced fresh dill
  • 1-1/2 teaspoons freshly ground black pepper

Mix the cucumbers, red onions, and 1-1/2 tablespoons of salt in a bowl. Pour them into a colander and suspend it over a bowl. Wrap the bowl and colander with plastic wrap, and place in the refrigerator to drain for at least 4 hours or overnight. Discard the liquid that collects in the bowl.

Pour the yogurt into a sieve lined with a paper towel and suspend it over another bowl. Wrap the bowl and sieve in plastic wrap and refrigerate for at least 4 hours or overnight. Discard the liquid that collects in the second bowl.

When the cucumbers are ready, roll them up in paper towels or a kitchen towel and press the towel lightly to remove most of the liquid. Place the cucumbers and yogurt in a large bowl with the sour cream, vinegar, dill, 2 teaspoons salt, and the pepper. Toss well and refrigerate for a few hours to allow the flavors to blend. Sprinkle with 1/2 teaspoon salt and 1/2 teaspoon pepper and serve chilled (4).

Seasonal Superfoods for Summer

During the summer season, it’s great to engage in warm-weather activities like football, boating and touring. Summer boasts the longest days of the year, but day length begins to shorten as the season progresses. Since the days are long and warm (5), it’s a good idea to change up your superfood consumption to include a range of superfoods like blackberries, Romaine lettuce, chives, sweet peppers, watercress and tomatoes (6).
Your choice of superfoods for the summer season should mirror the incredible variety of nature’s bounty at this time of year.

More Summer Superfoods

Fresh-Vegetables

Why not include a range of fresh vegetables in your list of summer superfoods? Select garlic, and fresh herbs, which can be used to flavor the dishes you prepare. Other good choices are broccoli, Brussels sprouts, cauliflower, cabbage and bok choy (7). Treat yourself to a juicy slice of watermelon, another key superfood (8). Fat-free milk and yogurt are dairy products that are perfect superfoods for those warm summer days (9). Finally, sweet, tender and juicy pomegranates make a light, refreshing dessert or snack in the summer (10). Here’s a great recipe idea.

Mango Chutney

Mango Chutney

  • 1-1/2 cups cubed peeled ripe mango (about 1 medium)
  • 1/3 cup chopped yellow onion
  • 1/3 cup chopped red bell pepper
  • 1/3 cup golden raisins
  • 1/4 cup water
  • 3 tablespoons brown sugar
  • 2 tablespoons fresh lime juice

  • 2 teaspoons diced jalapeño pepper
  • 1 teaspoon white vinegar
  • 1 teaspoon balsamic vinegar
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 garlic clove, minced

Combine all ingredients in a medium saucepan. Cook over medium heat for 30 minutes or until thick, stirring occasionally. Remove from heat; mash with a potato masher until desired consistency. Cool completely. Store chutney in an airtight container in the refrigerator up to 2 days. (11)

Seasonal Superfoods for Autumn

Autumn is the season that moderates the heat of summer. There’s a crispness in the air that’s full of promise.as we transition into the cold of winter. Days begin to grow shorter and deciduous trees shed their leaves (12). Seasonal superfoods include carrots, grapes, apples, sage and green beans (13). Parsnips and pears also are good choices for autumn meals (14).

More Autumn Superfoods

Along with the bracing weather of autumn comes a plethora of cool-weather superfood choices like beet greens, Brussels sprouts, chard, leeks and rutabaga (15). These delicious foods lend plenty of flavor and nutrition to our autumn meals. Here’s a great recipe to try.

Warm Whole-Grain Salad With Fennel, Arugula, Prosciutto, and Pecorino

salad

  • 1-1/2 cups rye berries, wheat berries, spelt grains, or farro grains
  • Kosher salt and freshly ground black pepper
  • 1 medium bulb fennel, trimmed and cut into quarters
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 small bunch arugula, cut into thick ribbons (about 3 cups)

  • 2 tablespoons pitted chopped olives
  • 1-1/2 ounces prosciutto, excess fat removed, sliced into thin ribbons (about 1/4 cup)
  • 1-1/2 ounces pecorino or parmesan cheese, shaved into thin slices with a vegetable peeler (about 1/4 cup)
  • 4 teaspoons juice and 1/2 teaspoon zest from 1 lemon
  • 2 teaspoons whole grain or dijon mustard

Adjust oven rack to middle position and preheat oven to 375°F. Place grain in a medium saucepan, cover with water by 2 inches, and season heavily with salt. Bring to a boil, reduce to a simmer, and cook until grain is tender, 30 to 40 minutes. Set a fine mesh strainer over a bowl and drain grain. Cover the strainer with a lid to keep grain warm. While grain cooks, roast the fennel. Toss fennel quarters with 1 tablespoon olive oil and season with salt and pepper. Place on a small rimmed baking sheet and roast, turning once, until fennel is tender and golden-brown, about 30 minutes. Remove fennel from oven and let cool slightly before removing core from each quarter and slicing into thin slices. Transfer grain to a mixing bowl and add chopped fennel, sliced arugula, olives and half of the prosciutto and cheese. In a small bowl, combine remaining olive oil, lemon juice and zest, and mustard and whisk until smooth. Pour dressing over grain mixture and toss gently to combine. Season to taste with salt and pepper. Transfer salad to a serving platter and scatter with remaining prosciutto and cheese. Serve immediately (16).