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Tag: vegetables

  • How Important Are Green Vegetables, Really?

    How Important Are Green Vegetables, Really?

    When it comes to health advice from any professional, whether a nutritionist, dietician, or doctor, we all know that one of the things we’re told is that getting enough fruits and vegetables is very important. Many of the vitamins, minerals, and antioxidants our cells need to thrive come from plants in various colors, shapes, and forms. A recommendation from PubMed shows that consuming a diverse range of plant foods offers such a wide-range of benefits.

    Did you know that it is estimated that there are actually 400,000 different species of edible plants on Earth right now?

    We’ve all heard the phrase before, “eat your greens” but do we really know why? For the purpose of this article, we really wanted to hone in on a category of vegetables we think offer phenomenal and much needed healthy benefits, and that is green vegetables. Are green vegetables really that good for us? How much should we aim for? We’re going to do a deep dive on how important greens actually are and some of our favorite types to consume!

    Ready to enter the world of greens? Let’s go!

    What makes green vegetables so special?

    First and foremost, we need to talk about what makes green vegetables actually green in color. It is thanks to a special chemical found in plants and algae called chlorophyll! One of the most interesting facts about the pigment from chlorophyll is that it’s responsible for turning sunlight into energy for the plant. This process is called photosynthesis and it is necessary for all life on Earth. Without sunlight, water, chlorophyll, and carbon dioxide there would be no plants and without any plants, there would be no animals.

    Chlorophyll has antioxidant properties for humans too! When green vegetables are consumed regularly, especially in their raw state, it boosts the antioxidants present in the bloodstream and body. 

    That’s not all, green vegetables are packed with other incredible nutrients such as magnesium, phosphorus, calcium, zinc, copper, B vitamins, Vitamin A, Vitamin C, Vitamin E, and more! 

    So let’s get unpack raw vs cooked..

    Which one is the best way to consume green vegetables?

    At the end of the day, green vegetables will provide benefits to your body whether they’re cooked or not, and diversity in the diet with how you eat your veggies is important. 

    When it comes to consuming raw vegetables, a study from University of Oxford shows that consuming higher levels of raw vegetables is associated with lower cardiovascular disease risk.

    Take broccoli for example, although the texture can be tough to get used to raw, it actually contains sulforaphane which has phenomenal benefits like reducing inflammation, potential anti-cancer properties, supported heart health, and even anti-diabetic effects!

    On the other hand, spinach might be a better option to consume cooked because the body will actually absorb more of its calcium and iron in this way. 

    So now you might be wondering, where do I start with green vegetables? Which one’s are the best for my health?

    Since there are so many types of green vegetables available, we are going to share some of the most nutrient rich and readily available in North America for you to start consuming more of:

    8 Nutrient-Packed Green Vegetables 

    1. Kale 

    Coming in at the very top of our list is a superstar in the greens world, and for a good reason! Kale is absolutely packed with nutrients and low in calories, making it an excellent choice to incorporate into daily meals. A single cup of kale comes in at 20 calories yet contains Vitamin K, Vitamin C, Maganese, Vitamin A, Calcium, Riboflavin, Folate, Magnesium, Potassium, and Iron! It’s a huge source of antioxidants too! Kale is so easy to consume whether you choose to enjoy it as a lunchtime salad alongside some protein, fat, and complex carbs or even cooked as a side dish for dinner. 

    2. Microgreens

    Small but mighty, we knew that we had to add microgreens to our list in this stacked green vegetables lineup. There are many different kinds of microgreens out there, some of the most popular you might find at your local grocery store include: pea, broccoli, arugula, and radish microgreens! These vegetables are harvested after they have just sprouted and are usually only about 2-3 inches tall. Early research on these greens show that they’re even more nutrient packed than their full-grown counterparts. Some people wonder how they can incorporate microgreens into their daily diet, and there are actually plenty of ways! Microgreens can be used in a sandwich, mixed into salad, as a topping on soup, or even stuffed into wraps. 

    3. Asparagus

    Dating back more than 2000 years ago, asparagus is a nutritional powerhouse that was largely cultivated in Europe and brought to North America by early colonists. Although asparagus contains some sulferic compounds which results in a distinct urine scent, their health benefits and taste make it absolutely worth consuming. Not only does asparagus contain a good deal of vitamins such as A, C, E, and K but it also contains minerals like copper, maganese, potassium, and selenium. It just so happens that sulfur rich foods in general contribute positively to our DNA and protect the cells from a wide range of diseases. 

    4. Spinach

    Earlier in this article we briefly touched upon some of fantastic benefits of spinach, but there are even more where that came from! Spinach is a leafy green that is so easy to integrate into so many different things. You can add spinach to smoothies, omelettes, soups, salads, and so much more. One of the star benefits of spinach is the fact that it is high in fibre and water which can help with digestion and bowel movements. It also hosts a compound called lutein which is well-known to protect against eye related diseases and aging. 

    5. Celery

    Crunchy, fibrous, and often dipped into ranch or hummus this vegetable is nutrient rich and low in calories making it a wonderful and beneficial snacking choice! In the past decade or so, juicing celery has become quite a popular way to pack a bunch of vitamins into your day first thing.

    Some of the key minerals and vitamins found in celery include:

    • Potassium: This mineral is critical for many bodily functions. It impacts our nerve signals, muscle function, balancing of fluids, and so much more!
    • Vitamin A: Essential for immune system, vision, reproduction, growth, and development.  
    • Vitamin K: Did you know that this Vitamin is responsible for the circulation of calcium throughout the body? It even helps to reduce menstrual pain. 
    • Vitamin C: One of the most important vitamins to support the body in the healing process.

    6. Herbs

    There’s nothing quite like the aromatic smell of fresh herbs! They’re vibrant, add amazing flavor to food, and contain so many beneficial properties. While almost every single herb has it’s own amazing benefits we’re going to dive into some of the best for the body! 

    • Parsley: Considered a bitter herb, parsley helps stimulate the release of bile and helps detox the liver. It also contains quite a large amount of Vitamin K which is fantastic for bone health! Parsley has also been shown to reduce high blood pressure levels and bloating.
    • Cilantro: Although many people either love or hate the taste of cilantro, one thing is non-negotiable, it’s absolutely packed with incredible benefits. One of the amazing ways cilantro benefits the body is by helping to eliminate heavy metals such as mercury, lead, and aluminum which can get trapped in our tissues.
    • Peppermint: A soothing and refreshing herb that is used quite often around the world. You might mostly know peppermint as the herb that helps alleviate an upset stomach or digestion issues, but it’s also used to treat headaches, menstrural cramps, and even nausea.

    7. Broccoli

    Belonging to the cruciferous family, broccoli is one of the best vegetables in the bunch. Whether you eat it raw, roasted, steamed, or pureéd, this versatile veggie will offer you a host of benefits that your insides will love! Broccoli is high in fiber, Vitamin C, Potassium, and so much more! In fact, just a half cup of broccoli contains 84% of your recommended daily intake of Vitamin C. Even if you just decided to eat broccoli everyday as your main vegetable, you would be meeting most of your needs!

    8. Beet Greens

    Often overlooked and drastically underrated, beet greens are an exceptional source of vitamins, minerals, and nutrients! When buying beets, many might think that the greens attached to the root are inedible, but this is far from true! One of the best benefits beet greens are famously known for is being high in nitrates. The body converts nitrates into nitric oxide which in turn impacts blood flow and blood pressure. This works to benefit cardiovascular health! Beet greens also benefit the immune system, support eye health, strengthen bones, and support healthy skin. 

    A convenient way to get more greens

    Let’s face it, as much as we would like to, sometimes there is just not enough time in the day or week to get enough green vegetables. Between the washing, prepping, and cooking – eating healthy does take time, and sometimes it’s time we don’t have! One simple, convenient way to get your daily greens is by using NutraChamps super greens powder! Our super greens blend contains over 40+ antioxidant rich superfoods and quite the stack of greens. Our greens blend contains vegetables such as Organic Spinach, Organic Spirulina, Organic Kale, Organic Green Cabbage, Organic Chlorella, and so much more! 

    It’s easy to mix into a smoothie, water, or juice and you can take it with you on the go!

    When we were told to eat our vegetables growing up by our parents at the dinner table, they were right. Vegetables provide our body with the nutrients we need to protect our organs, immune system, brain health, skin health, and so much more. Neglecting this part of your diet will definitely have a direct impact on the way you feel and the health of your cells. Whether you’re a fan of cooking your veggies or you’d rather taken them in powder form, there are multiple ways to enjoy the host of benefits that plants have to offer. 

    We’d love to know, whats your favorite vegetable? Let us know in our comments!

  • Benefits of Eating Locally

    Benefits of Eating Locally

    Have you ever been to a farmers market in your town? It is such a great way to expose yourself to local fruits, vegetables, and other goods from your community! Depending on where you live, your grocery store might contain a lot of imported produce and goods. While it’s great to have a variety of produce and goods to choose from, imported foods are not always the freshest or most nutritionally dense for us to consume. More and more people are seeking out local foods, and for a good reason. Eating locally has a variety of benefits, from our health to our farmers. If you’ve been wanting to know more of the benefits of eating local produce, keep on reading!

    Why Local and Seasonal Foods Matter

    Did you know that plants are living things? Not in the same way that you and I are conscious beings, but plants also have a life and they can die. Plants use sunlight, water, air and nutrients – which are also the things we need. So why does all of this matter? Well, produce such as fruits and vegetables provide us with vitamins, nutrients, enzymes, and minerals we need to function as human beings. Veggies and fruits are live foods!

    Buying seasonal foods (foods that are in season and local to where you are live) will provide you with the highest amount of nutritional value. As soon as a plant is harvested, they nutritionally start to break down. By incorporating more vegetables and fruits that are in closer proximity to where you shop and live you’re going to reap even more benefits.

    When the temperature drops in the winter in North America, lots of root veggies are in season whereas during the warmer months more fruits and colourful veggies are in season. During the summertime, try and seek out a farmer’s market near you and get to know the farmers and what kind of seasonal produce you can look out for.

    Benefits of Eating Local

    Food tastes better

    One of the best reasons to eat locally is because food just simply tastes better that way. Produce is harvested at peak ripeness meaning that you will get to experience the full potential of how vegetables and fruits should taste if you buy local. A great example of this is eating fresh local tomatoes vs store bought imported tomatoes. 

    It supports local farmers and your community

    An excellent way to support your community is to buy local foods. Whenever you buy locally you support the economy, farmers, and everyone involved in the process. It’s also just better for the environment, the steps of getting food from farm to table travels a lot less of a distance when you eat locally, resulting in fewer greenhouse gas emissions. 

    It empowers you to eat healthier

    There’s just something about knowing where your food actually comes from that makes a big difference. Buying local produce helps you become a closer part of the process, making you feel empowered more empowered around your food choices. They say it’s important to eat the colours of the rainbow, so when you go to your local farmer’s market try and look for as much variety as possible.

    All in all, the choices you make around food matters. When it comes to shopping locally, it may take more work to seek out where to buy things but making these choices will benefit your health and your community. Remember to eat seasonal foods if you can for the most nutritional value and get creative in the kitchen with your delicious produce. Food is our source of energy after all, and we should never take that for granted!

     

     

  • 5 Plant-Based Whole Grain Recipes to Try

    5 Plant-Based Whole Grain Recipes to Try

    Plant-based diets are renowned for their health benefits. To illustrate, a recent Diabetologia study shows that consuming foods like fruits, vegetables, and whole grains can help prevent diabetes. That said, it’s easy to incorporate plant-based meals into your diet. You can follow recipes by notable Vegan YouTubers like Pick Up Limes—who feature plant-based recipes that are affordable and delicious. If you’re searching for satisfying substitutes for your favorite foods like salmon or steak, then the Edgy Veg can help you whip up some healthy alternatives!

    Now, if you’re interested in plant-based meals, this article has listed five recipes that focus on one of the diet’s high-quality ingredients — whole grains.

    Mushroom and Kale Farro Salad

    Ingredients

    1 ½ cups farro

    1 small red onion

    ¼ cup vegetable broth

    1 garlic clove, minced

    2 cups mushrooms, chopped

    3 cups kale

    2 tablespoons tamari

    2 tablespoons chopped parsley

    ¼ cup pomegranate seeds

    ¼ cup pumpkin seeds

    Preparation

    Boil the farro accordingly. Then, drain and transfer to a bowl and set aside

    In another pan, heat the vegetable broth, then saute the onions and garlic. Stir in the mushrooms, kale, tamari, parsley, salt, and pepper. Cook until mushrooms soften.

    Transfer the vegetables into the bowl with the farro and mix well. Fold in the pomegranate and pumpkin seeds before serving.

    Cauliflower Rice Bowls with Pesto

    Ingredients

    1½ cups brown rice

    1 cup chopped carrots

    ½ cup chopped onion

    ½ cup chopped red bell pepper

    1 12-oz. package fresh or frozen cauliflower rice

    2 cups fresh or frozen broccoli florets

    1 15-oz. can of pinto beans, rinsed and drained

    1 bottle of pesto

    ¼ cup low-sodium vegetable broth

    Preparation

    First, cook the rice in a rice cooker. A WeKnowRice guide illustrates that preparing the grain can be fool-proof with modern rice cookers. These help you achieve soft and fluffy rice with just a push of a button.

    Transfer the rice in a pot and mix in bell pepper, carrots, and onion. Cover and cook for five minutes. Add cauliflower rice and broccoli; cook for another five minutes.

    Toss in the beans, broth and pesto sauce; heat through, then serve.

    Vegan Risotto

    Ingredients

    2 cups mushrooms champignon

    1 cup brown rice

    1 onion

    1 teaspoon mustard

    ½ teaspoon chili flakes

    1 teaspoon dry thyme

    2 garlic cloves

    1 teaspoon turmeric

    Vegan parmesan

    1 glass white wine

    1 tablespoon vegan butter

    4 cups vegetable broth

    Olive oil

    Preparation

    Warm the olive oil in a saucepan. Stir in the mushrooms, and cook until soft.

    Put oil in the skillet. Add the onion, turmeric, chili flakes, thyme, garlic, and mustard. Stir for one minute, then add the rice.

    Pour in wine and stir until fully absorbed. Add broth to the rice until the liquid is absorbed, and mix for 20 minutes.

    Add in mushrooms with their liquid, vegan butter and vegan parmesan, then serve.

    Quinoa Bread

    Ingredients

    1 ½ cups quinoa

    2 cups, plus 1 ¾ tablespoons water

    3 tablespoons chia seeds

    ⅓ cup, plus 1 ½ tablespoons water

    1 teaspoon salt

    3 tablespoons, plus 1 teaspoon olive oil

    2 teaspoons baking powder

    2 tablespoons vinegar

    1 tablespoon agave nectar or maple syrup

    Preparation

    Preheat the oven to 390°F. Pour the ⅓ cup, plus 1 ½ tablespoons water over chia seeds. Until a gel forms, let it stand for 30 minutes.

    Cook the quinoa in two cups, plus 1 ¾ tablespoons of water with salt for 15 minutes.

    Blend the baking powder, chia gel, oil, quinoa, sweetener, and vinegar in a food processor. A Tea & Cake for the Soul recommends using one with a pulse action for perfectly blended mixes..

    Lastly, transfer the mix to an oven dish, place in the oven, and bake the bread for an hour. Let it cool before serving.

    Vegan Mixed Grill Platter

    Ingredients

    1 zucchini, cut into ¼-inch-thick coins

    1 cup broccoli florets

    1 cup cauliflower florets

    1 orange bell pepper, cut into 1-inch pieces

    1 cup cherry tomatoes

    4 plant-based veggie patties

    6 cups torn romaine lettuce

    2 cups cooked red quinoa

    ½ cup homemade vegan ranch dressing

    Preparation

    Place the first five ingredients on a grill pan. Grill until lightly charred.

    Next, grill the burger patties until heated through. Then, cut patties into quarters.

    On a serving platter, arrange lettuce in an even layer. Spoon quinoa over lettuce, then top with roasted vegetables and burger pieces.

    Blend the dressing and ¼ cup water, then drizzle over vegetables and serve.

    Plant-based whole grain recipes are equally tasty and healthy. Hopefully, you now have some ideas on what to cook for your next meal.

    Check our latest posts at NutraChamps for more nutrition insights.

     

  • Green Vegetables: The Powerhouse of Nutrients

    Green Vegetables: The Powerhouse of Nutrients

    We all know that eating our greens is important, but do you know just how powerful they really are? These little green powerhouses are packed with essential vitamins, minerals, and nutrients that are essential for a healthy body and mind.

    So, what exactly are green vegetables and why are they so important? Green vegetables are simply plants that contain chlorophyll, the pigment responsible for their green color. This pigment also helps absorb light energy for photosynthesis. But, it’s not just their color that sets them apart, green vegetables contain a host of vital nutrients that are crucial for optimal health.

    Examples of green vegetables include kale, spinach, broccoli, brussels sprouts, collard greens, and swiss chard, just to name a few. Each of these greens packs a unique set of benefits, so let’s take a closer look at some of the most nutrient-rich varieties.

    Kale

    Kale is one of the most nutrient-dense greens out there. It’s rich in vitamins A, C, and K, as well as iron and calcium. Kale also contains antioxidants that can help reduce the risk of chronic diseases, such as heart disease and cancer.

    Spinach

    Spinach is another green that’s loaded with nutrients. It’s packed with iron, calcium, and vitamins A and C, making it a great addition to any diet. Spinach is also rich in lutein and zeaxanthin, two nutrients that are important for eye health.

    Broccoli

    Broccoli is a cruciferous vegetable that’s high in fiber, vitamins C and K, and folate. It also contains sulforaphane, a compound that has been shown to have cancer-fighting properties.

    Brussels Sprouts

    Brussels sprouts are small, but mighty! They’re high in fiber, vitamins C and K, and contain a host of important antioxidants. Brussels sprouts are also a great source of iron and calcium.

    Collard Greens

    Collard greens are a leafy green that’s rich in vitamins A, C, and K, as well as iron and calcium. They’re also a great source of fiber and contain antioxidants that can help protect against chronic diseases.

    Swiss Chard

    Swiss chard is a leafy green that’s high in vitamins A, C, and K, as well as iron and calcium. It’s also a good source of antioxidants and anti-inflammatory compounds.

    All of these greens are important for a healthy diet, but if you’re looking for a quick and easy way to get your daily dose of greens, look no further! NutraChamps has a Super Greens powder that contains over 40 different nutritional superfoods, including many organic greens. This powder is a convenient way to get all the nutrients you need in one scoop.

    In conclusion, green vegetables are a powerhouse of nutrients that are essential for optimal health. They’re packed with vitamins, minerals, and antioxidants that can help reduce the risk of chronic diseases and keep you feeling your best. So, make sure to add plenty of green vegetables to your diet, and if you’re looking for a convenient way to get your daily dose, try NutraChamps Super Greens Powder. Your body will thank you!

    Sources:

    1. Kale – https://www.medicalnewstoday.com/articles/270414
    2. Spinach – https://www.medicalnewstoday.com/articles/270609
     
  • The Incredible Benefits of Resveratrol!

    The Incredible Benefits of Resveratrol!

    Raise a glass to Resveratrol: The anti-aging antioxidant that’s taking the health world by storm!

    According to clinical research, this powerful antioxidant found in red wine, grapes, and other fruits may have a variety of health benefits, including improved heart health, better brain function, and even weight loss. It’s also been shown to have anti-inflammatory properties, making it a great ally in the fight against chronic diseases like diabetes and cancer.

    Resveratrol has been shown to have cardioprotective properties, reducing the risk of heart disease by improving the function of blood vessels and reducing inflammation in the heart. Studies have also found that it may improve brain function by increasing blood flow to the brain, potentially reducing the risk of cognitive decline.

    Additionally, resveratrol has been found to have anti-obesity effects, by regulating the metabolism of fat cells and reducing the formation of new fat cells. This, combined with its anti-inflammatory properties, makes it a promising supplement for those looking to lose weight and improve their overall health.

    But before you go on a red wine bender, know that you can also get your daily dose of Resveratrol in supplement form. NutraChamps offers Resveratrol capsules, a convenient and easy way to get all the benefits of this amazing antioxidant. They are a great option for anyone looking to improve their overall health and well-being, especially for those with a family history of heart disease, or those trying to maintain a healthy weight.

    So don’t wait, give your body the boost it needs with NutraChamps Resveratrol capsules today. Cheers to your health!

    References:

    • “The health benefits of wine” by Roger Corder
    • “Resveratrol: a versatile modulator of health and disease” by J.A. Baur and D. Sinclair
    • “Resveratrol and heart health: a review of human trials” by N. Camouse et al.
    • “The role of resveratrol in obesity and diabetes: a review” by A.P. García-Mediavilla et al.
  • These benefits can’t be “BEET”

    These benefits can’t be “BEET”

    If you couldn’t already guess from the title of this blog post, we’re talking about beets in all their glory! These root vegetables are incredibly nutritious and all-around so beneficial. I’m going to breakdown all the reasons why you should be consuming more beets in your week. 

    Something I’ve noticed about beets is that either people love them or they hate them, there is really no in between. I just so happen to be a beet lover, and by the end of this blog post I hope to do my very best and convince you why you should adore them too!

    In my experience, I’ve noticed that some people steer away from certain vegetables because they have had a negative experience eating them or trying them for the first time. Maybe they weren’t prepared in a way that best showcased their flavour, or maybe they tasted them as an ingredient in a dish they didn’t like. To any vegetable skeptics out there, the first thing I will say is that preparing vegetables in a way that truly allows them to shine is key. 

    There are plenty of ways to enjoy beets but here are some of my favourite ways to use them (recipes linked below)

    I swear some of these recipes are so delicious that they will instantly transform you into a beet enthusiast! Don’t just take my word for it though, try it out! Now that we got some amazing recipes and different ways to use beets out of the way, let’s talk about all the benefits they provide.

    Beets are absolutely packed with Vitamins and nutrients that so many of us can benefit from. Here are just a few:

    • High in nitrates to provide long-lasting energy
    • Loaded with iron
    • Packed with fibre to provide relief to digestive turmoil
    • Loaded with folic acid
    • High in potassium

    I think now might be a good time to talk about one of our NutraChamps products called, “Beet Heat” which as you probably guessed, contains beet root powder! All the benefits above can be found in a single scoop of our product!

    This is perfect for you if you don’t love eating the vegetable form of beets, but still want to benefit from all the nutrients they have to offer. This product was designed to be easily mixed into your favourite beverages in juice or smoothie form, or it can simply be added to water!

    For an optimal mix of powder to liquid, we recommend using a blender or shaker cup. We formulated our Beet Heat with the addition of grape seed extract for its proven ability to boost endurance and stamina by allowing blood to circulate more freely in your body. 

    Since this blog post is about all things beet related, I thought I’d share some interesting facts that you may not know about this incredible vegetable! 

    1. When harvested, the entire beet plant is edible including the leaves and stems. These parts of the beet are a great alternative for some of the most popular greens such as spinach, swiss chard, and bok choy!
    2. Beet juice has been used as a red dye since the 16th century! Today, many people even use beet juice as a natural food colouring
    3. It’s a hangover cure! Betacyanin which is the pigment that actually gives beetroot its color, is an antioxidant. This antioxidant helps speed up the detoxification of the liver. So next time you’re dealing with the morning after a fun night out, grab some beet juice!

    Does anyone else feel “beet” from all the talking we’ve been doing about this vegetable? Ok, I’ll stop with the puns now. In all seriousness, I hope you learned something new about beets and maybe even feel more inclined to give them a second chance or keep eating them. Every time I write about the benefits of vegetables, it makes me thankful that we live in a world where so many things that come from our earth are incredibly healthy. 

    Cheers to health!