Living The Best Health

There are plenty of great reasons to know how to make pumpkin puree at home, even if you can find it in a can.

1. You live in a place where pumpkin puree is not available in cans but you still want to partake in all of the yummy fall pumpkin recipes.

2. You got overzealous at the farmers market because the pumpkin was so cute and fall looking.

3. You got all of the ingredients to make this soup, and now you have lots of squash left over.

Because sometimes it’s just fun to make something from scratch, like homemade hummus or pizza dough, even though there are perfectly good versions available at the store.

So here we go, let’s bake! 😋

Karaage is chicken that's fried and marinated in soy sauce. The pieces of meat are coated with flour or potato starch before frying.

Then it's eaten however you like: with lemon, mayonnaise or simply plain. The crispness of the coating contrasts with the chicken, which melts in your mouth.

Usually accompanied by a small salad, this dish is easily enough for a full meal or as a snack along with edamame. 👍

Yams are nutrient-dense tuber vegetables that come in many colors.

They’re a great source of fiber, potassium, manganese, copper, and antioxidants.

Yams are linked to various health benefits and may boost brain health and reduce inflammation.

They’re versatile, easy to prepare, and a great vegetable to include in your diet in both sweet and savory dishes.

They have a distinct brown, bark-like exterior. The flesh can be white, yellow, purple, or pink depending on the maturity of the yam. 😋

Sweet potatoes are sweet, starchy root vegetables that are grown worldwide. 🍠

They come in a variety of sizes and colors including orange, white, and purple and are rich in vitamins, minerals, antioxidants, and fiber.

Not to mention, they provide a number of health benefits and are easy to add to your diet.

Sweet potatoes are a great source of fiber, vitamins, and minerals.

People generally consider sushi 🍙 nutritious and healthy.

What is sushi?
Sushi is a seaweed roll filled with cooked rice, raw or cooked fish, and vegetables.

It’s commonly served with soy sauce, wasabi, and pickled ginger.

Sushi first became popular in 7th-century Japan as a way to preserve fish.

The cleaned fish was pressed between rice and salt and allowed to ferment for a few weeks until it was ready to eat.

Around the middle of the 17th century, vinegar was added to the rice to reduce the fermentation time and improve its taste. 👍

Lobster 🦞 is a type of shellfish that is typically prepared by boiling or steaming. It can be eaten as a main course, enjoyed as a sandwich filler, or added to rich dishes like pasta, mashed potatoes, and eggs Benedict.

Lobster is a rich source of copper and selenium and also contains zinc, phosphorus, vitamin B12, magnesium, vitamin E, and a small amount of omega-3 fatty acids.

Fish and shellfish, such as lobster, are especially important for providing omega-3 fatty acids, which are found in very few foods. 😋

Scallops are a type of shellfish eaten all over the world. 🍣

They live in saltwater environments and are caught in fisheries off the coasts of numerous countries.

The so-called adductor muscles inside their colorful shells are edible and sold as seafood. When prepared correctly, they have a slightly sweet taste and a tender, buttery texture.

Scallops are highly nutritious and may have impressive health benefits. However, people are often concerned about possible allergic reactions and the accumulation of heavy metals.

Scallops are an excellent source of several trace minerals, including selenium, zinc and copper. These minerals are important to human health, yet some people may not get enough of them.

Activated charcoal was once considered the universal antidote.

Nowadays, it continues to be promoted as a potent natural treatment.

It has a variety of proposed benefits, ranging from lowering cholesterol to whitening teeth and curing hangovers.

What Is Activated Charcoal?

Activated charcoal is a fine black powder made from bone char, coconut shells, peat, petroleum coke, coal, olive pits or sawdust.

The charcoal is activated by processing it at very high temperatures. The high temperatures change its internal structure, reducing the size of its pores and increasing its surface are.

This results in a charcoal that is more porous than regular charcoal.

Activated charcoal shouldn’t be confused with charcoal briquettes that are used to light your barbecue.

While both can be made from the same base materials, charcoal briquettes have not been activated at high temperatures. Moreover, they contain additional substances that are toxic to humans.

What exactly is poach cooking? 🤔

To poach is to slowly simmer food in liquid until it is cooked. It is a very gentle and gradual way to cook, fitting for delicate foods such as eggs, fish and fruit.

Poaching allows the protein in the food to cook without losing moisture. In contrast, if a chicken breast were dropped into a pot of boiling water, the protein molecules would quickly seize and the moisture would be squeezed out.

The end result would be a dry, rubbery piece of meat. Grilled chicken can sometimes turn out a bit dry for the same reason; the grill is very hot when the chicken lands on it, so moisture is lost.

Poaching liquid can be as simple as water, as hearty as a broth or even an oil. An acid such as wine, lemon juice or vinegar is usually added to the poaching liquid to help the protein set quickly. 😄

Figs are a unique fruit resembling a teardrop. They’re about the size of your thumb, filled with hundreds of tiny seeds, and have an edible purple or green peel. The flesh of the fruit is pink and has a mild, sweet taste. The scientific name for the fig is Ficus carica. 😄

Figs — and their leaves — are packed with nutrients and offer a variety of potential health benefits. They may promote healthy digestion, decrease your risk of heart disease, and help you manage your blood sugar levels.

Fresh figs are rich in nutrients while being relatively low in calories, making them a great addition to a healthy diet.

Fresh figs contain some calories from natural sugar, but having a few figs is a reasonable, low calorie snack or addition to a meal.

On the other hand, dried figs are high in sugar and rich in calories, as the sugar becomes concentrated when the fruits are dried.

Figs also contain small amounts of a wide variety of nutrients, but they’re particularly rich in copper and vitamin B6. 👍

The scientific name for king oyster mushrooms is Pleurotus Eryngii. They are also known as king trumpet mushrooms, French horn mushrooms, king brown mushrooms, boletus of the steppes, trumpet royal and ali’i oyster! 🥰

As its name might imply, the king oyster mushroom is the largest of all the oyster mushrooms.

Packed full of flavor and with an impressive nutrition profile to boot, oyster mushrooms should be a welcomed addition to a healthy nutrition regime.

There are many types of oyster mushrooms, which vary slightly in their taste and nutrition content. We’ll focus mainly on king oyster mushrooms and their health benefits in this article.

However, some of the studies cited may have been carried out on another variety of oyster mushroom. 🍄

Enoki mushrooms 🍄 (Flammulina veluptipes) also known as Enokitake mushrooms or even Enokidake mushrooms are actually a long and thin type of mushroom with small caps on one end and is native to China, Japan and Korea.

Chinese recognize this particular mushroom as Jingu while Koreans refer to it as “paengi beoseot”.

There are many types of Enoki mushroom grown throughout the world, most well-known are off-white, light brown as well as golden colored mushroom.

The white variety is generally sold in supermarkets and is often grown in bottles, therefore leaving the bottled impression in the bottom of the mushroom bunch. 😋

The wild variety shows the brown as well as gold colors with a thicker stalk. These mushrooms are mostly used in soups in Asian delicacies as well as in salads and stir-fries. 🥰

Shiitake mushrooms are one of the most popular mushrooms worldwide. 🍄

They are prized for their rich, savory taste and diverse health benefits.

Compounds in shiitake may help fight cancer, boost immunity, and support heart health.

What are shiitake mushrooms?
Shiitake are edible mushrooms native to East Asia.

They’re tan to dark brown, with caps that grow between 2 and 4 inches (5 and 10 cm).

While typically eaten like vegetables, shiitake are fungi that grow naturally on decaying hardwood trees.

You can find them fresh, dried, or in various dietary supplements.

Shiitake are low in calories. They also offer good amounts of fiber, as well as B vitamins and some minerals. 👍

Mochi is a Japanese rice cake made from a sticky sweet rice that has been cooked then pounded together, then shaped and baked.

Sometimes ice cream is placed in the middle. Mochi is part of the Japanese New Year tradition, but it’s enjoyed throughout the year as a snack or an addition to soups.

I was recently introduced to the traditional snack at a friend’s house. Not only was it delicious, but I also loved how a hard slab of rice pulled right from the fridge puffed up into a crispy and very tasty snack food.

When you combine rice and seaweed, mochi is very low in cholesterol.

It is also a good source of Vitamins A, C, E (Alpha Tocopherol), and K, Niacin, Pantothenic Acid, and Phosphorus.

It’s also a very good source of Riboflavin, Folate, Calcium, Iron, Magnesium, Copper, and Manganese.

Vanilla 🎋 may be your favorite flavor when it comes to ice cream or pudding, but the extract offers so much more than a delicious taste.

The health benefits of vanilla are vast. Just make sure you have the real stuff rather than cheaper, and often inferior, imitation extract.

Vanilla gives a delicious aroma and taste to baked goods and sweets. The scent of pure vanilla is almost intoxicating. But, vanilla provides far more than just an accent to your sweet treats.

Pure vanilla extract offers a variety of health benefits with minimal calorie impact. 🥰

Cloves are the flower buds of the clove tree 🌱

Found in both whole and ground forms, this versatile spice can be used to season pot roasts, add flavor to hot beverages, and bring spicy warmth to cookies and cakes.

You may know cloves as one of the main ingredients in gingerbread baked goods or a staple spice in Indian cuisine.

Cloves are best known as a sweet and aromatic spice, but they have also been used in traditional medicine.

In fact, animal studies have found that the compounds in cloves may have several health benefits, including supporting liver health and helping stabilize blood sugar levels. 👍

Iceberg lettuce 🥗often gets a bad rap—while the classic leafy green is a staple in wedge salads, it gets a lot of flak from fiber-conscious kale fans.

Some call it tasteless, watery, even completely devoid of nutrients. Given the choice, most health conscious individuals tend to pick other types of lettuce. But why? Is iceberg lettuce really that bad for you?

So, how exactly does iceberg lettuce stack up against two of our favorite leafy greens—spinach and kale? Here’s a breakdown of key nutrients and vitamins in each one (per 100 gram or 3 ½ ounce serving).

Iceberg Lettuce

Calories: 14
Protein: 0.9 g
Fiber: 1.1 g (4% dv)
Vitamin A: 10% dv
Vitamin C: 3% dv
Vitamin K: 20% dv
Folate: 7% dv
Calcium: 1% dv
Magnesium: 2% dv
Spinach

Calories: 23
Protein: 2.9 g
Fiber: 2.2 g (9% dv)
Vitamin A: 187% dv
Vitamin C: 3% dv
Vitamin K: 20% dv
Folate: 49% dv
Calcium: 1% dv
Magnesium: 19% dv
Kale

Calories: 49
Protein: 4.3 g
Fiber: 3.6 g (14% dv)
Vitamin A: 200% dv
Vitamin C: 3% dv
Vitamin K: 20% dv
Folate: 35% dv
Calcium: 1% dv
Magnesium: 11% dv
Iceberg lettuce is lower in calories per serving, but it doesn’t deliver nearly as powerful of a dose of nutrients as spinach or kale. In fact, it doesn’t even come close.

The Ashwagandha plant originates from India, where practitioners of Ayurvedic medicine hold it in high regard. 🌱

Also known as “Indian ginseng,” the dried and crushed plant matter provides users with a calm feeling that soothes the nervous system while boosting energy.

Ashwagandha is an integral part of Indian culture and has a 3,000-year legacy of use among the Indian people to relieve stress.

It’s for this reason that many people use Ashwagandha to help them perform at work and in the gym.

Ashwagandha powder is now available for purchase all around the world, with online health retailers offering the powder in bulk. 👍

Eggplants, also known as aubergines, belong to the nightshade family of plants and are used in many different dishes around the world. 🍆

Although often considered a vegetable, they’re technically a fruit, as they grow from a flowering plant and contain seeds.

There are many varieties that range in size and color. And while eggplants with a deep purple skin are most common, they can be red, green or even black.

In addition to bringing a unique texture and mild flavor to recipes, eggplant brings a host of potential health benefits.

Eggplants are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals and fiber in few calories. 👍

The papaya is an incredibly healthy tropical fruit. 🥰

Papaya is the fruit of the Carica papaya plant.

It originated in Central America and Southern Mexico but is now grown in many other parts of the world.

Papaya contains an enzyme called papain, which can break down the tough protein chains found in muscle meat. Because of this, people have used papaya to tenderize meat for thousands of years.

If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating — especially during pregnancy, as the unripe fruit is high in latex, which can stimulate contractions.

Papayas are shaped similar to pears and can be up to 20 inches (51 cm) long. The skin is green when unripe and orange when ripe, while the flesh is yellow, orange or red. 👍

The hazelnut, also known as the filbert, is a type of nut that comes from the Corylus tree. It is mostly cultivated in Turkey, Italy, Spain and the United States. 👏

Hazelnuts have a sweet flavor and can be eaten raw, roasted or ground into a paste.

Like other nuts, hazelnuts are rich in nutrients and have a high content of protein, fats, vitamins and minerals. Here are seven evidence-based health benefits of hazelnuts.

Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc. 👍

Einkorn is the the earliest form of cultivated wheat. It's unique flavor, and strong nutritional profile, along with its low gluten content, have made it increasingly popular. 🍞

Einkorn flour is GMO-free and is loaded with the essential nutrients zinc, iron, potassium, riboflavin, and vitamins B6 and A.

Bread made with einkorn flour is also high in antioxidants including carotenoids and lutein and has 30 percent more protein and 30 percent less starch than bread made from standard wheat flour. 👍

Black cardamom scientifically known as Amomum subulatum is a very popular spice in India and other Asian cuisines and is derived from the seed pods of the black cardamom plant, which is one of the many species in the Zingiberaceae family.

This perennial flowering plant produces seed pods that are often dried over an open flame, giving them a roasted and savory spiciness, quite different from the slightly sweet flavor of green cardamom.

It is not just a versatile spice that goes well with foods as varied as tea and stew, savory meat and fish, and sweets and cakes, but it also has myriad health benefits to offer.

Green chilis🌶 are immature chili peppers, most often Pasilla, Anaheim or Poblano peppers that have been harvested before fully ripening. Not as spicy as red chili peppers, they are available raw, canned or pickled.

Green chilis are low in calories, virtually rich in nutrients that can enhance your health, including vitamins A, C and K and the phytonutrient capsaicin.

If you have a digestive disorder like irritable bowel syndrome or heartburn, however, spicy foods like chilis may exacerbate the symptoms. 🤨

All chili peppers, including green chilis, contain capsaicin, the compound that is responsible for the spicy sensation associated with eating a hot pepper. The spicier the pepper is, the more capsaicin it contains.

Guess what. Tomatillos aren’t baby tomatoes 😱. Yeah. Even though the Spanish name translates to “little tomato," they are something else entirely. What are tomatillos then?

Tomatillos, sometimes called husk tomatoes, look like green, unripe tomatoes with a dry, leafy husk that wraps around the outside. The color of the fruit is a beautiful bright green, which fades a bit once you cook them.

Tomatillos have a slightly more acidic, slightly less sweet flavor than ripe and unripe tomatoes. 🍅

Overall, the flavor is more vegetal and bright, and the interior texture is denser and less watery. Prepping a tomatillo is pretty straight forward.

The husks can be easily removed with your hands and discarded. You’ll notice a sticky film o n the surface, which will come off with a quick rinse under warm water.

From here, you decide what you want to do with them. If you want to keep the flavor bright and play up their bracing acidity, use them raw.

If you want to mellow out that acidity a bit and access the fruit's deeper, more savory qualities, cooking them—whether you're roasting or grilling them whole or chopping them for a saute—is the move. 👍

Satsuma belongs to the Mandarin orange family. It is a seedless, easy to peel, delicious fruit.

This vibrant skinned low calorie snack is a wonderful antioxidant-rich treat.

Satsuma is popularly used in salads in its raw form. Additionally, these tangerines can also be used to render a delicious flavor to ice creams, muffins, cakes, and candies.

How to Eat Satsuma – Tips and Recipes

Low in calories and rich in minerals, vitamins, and other essential nutrients, you can include one or two oranges in your diet daily.

Add it to your salad for a protein boost or to your baked delicacies for a refreshing and invigorating fragrance and taste.

Eggs 🥚 are one of the few foods that should be classified as “superfoods.”

They are loaded with nutrients, some of which are rare in the modern diet.

Eggs are among the most nutritious foods on the planet.

A whole egg contains all the nutrients required to turn a single cell into a baby chicken.

A single large boiled egg contains:

Vitamin A: 6% of the RDA
Folate: 5% of the RDA
Vitamin B5: 7% of the RDA
Vitamin B12: 9% of the RDA
Vitamin B2: 15% of the RDA
Phosphorus: 9% of the RDA
Selenium: 22% of the RDA
Eggs also contain decent amounts of vitamin D, vitamin E, vitamin K, vitamin B6, calcium and zinc

Eggs also contain various trace nutrients that are important for health.

In fact, eggs are pretty much the perfect food. They contain a little bit of almost every nutrient you need. 👍

Asparagus, officially known as Asparagus officinalis, is a member of the lily family. 🥰

This popular vegetable comes in a variety of colors, including green, white and purple. It’s used in dishes around the world, including frittatas, pastas and stir-fries.

Asparagus is also low in calories and packed with essential vitamins, minerals and antioxidants.

Asparagus also possesses small amounts of other micronutrients, including iron, zinc and riboflavin.

It’s an excellent source of vitamin K, an essential nutrient involved in blood clotting and bone health.

In addition, asparagus is high in folate, a nutrient that is vital for a healthy pregnancy and many important processes in the body, including cell growth and DNA formation. 👍

Peanut Butter & Pretzel Truffles

Total: 2 hrs
Servings:20

Nutrition Profile:
Heart Healthy
Low-Calorie
Low Carbohydrate
Diabetic Appropriate
Low Sodium
Low Added Sugars

Ingredient Checklist:
½ cup crunchy natural peanut butter
¼ cup finely chopped salted pretzels
½ cup milk chocolate chips, melted (see Tip)

Directions:
Step 1
Combine peanut butter and pretzels in a small bowl. Chill in the freezer until firm, about 15 minutes. Roll the peanut butter mixture into 20 balls (about 1 teaspoon each). Place on a baking sheet lined with parchment or wax paper and freeze until very firm, about 1 hour. Roll the frozen balls in melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

Tips
Make Ahead Tip: Store airtight in the refrigerator for up to 2 weeks.

Tip: To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.

Chai Chia Pudding

Active: 10 mins
Total: 8 hrs 10 mins
Servings: 1

Nutrition Profile:
Heart Healthy
Low-Calorie
High Fiber
Dairy-Free
Diabetic Appropriate
Egg Free
Gluten-Free
Vegetarian
Vegan
Low Sodium
High Calcium
Soy-Free
Bone Health
Healthy Aging
Healthy Pregnancy

Ingredient Checklist
½ cup unsweetened almond milk or other nondairy milk
2 tablespoons chia seeds
2 teaspoons pure maple syrup
¼ teaspoon vanilla extract
¼ teaspoon ground cinnamon
1 pinch Pinch of ground cardamom
1 pinch Pinch of ground cloves
½ cup sliced banana, divided
1 tablespoon chopped unsalted roasted pistachios, divided

Directions
Step 1
Stir almond milk (or other nondairy milk beverage), chia, maple syrup, vanilla, cinnamon, cardamom and cloves together in a small bowl. Cover and refrigerate for at least 8 hours and up to 3 days.

Step 2
When ready to serve, stir well. Spoon about half the pudding into a serving glass (or bowl) and top with half the banana and pistachios. Add the rest of the pudding and top with the remaining banana and pistachios.

Tips
To make ahead: Refrigerate pudding (Step 1) for up to 3 days. Finish with Step 2 just before serving.