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easyfoodnetwork · 4 years

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Mouthwatering Fruit Salsa with Cinnamon Pita Chips

These tortilla chips are so unforgettable and satisfying your family and friends will begging you to make them over and over. For more fruit salsas that would be fantastic to dip into with your Cinnamon Pita Chips try Fresh Fruit Salsa or Mango Salsa!

Delicious Fruit Salsa with Cinnamon Pita Chips

One thing I have really been enjoying as the weather warms up is all the fresh fruit recipes. So, when I discovered this mouthwatering fruit salsa, I was in love! When I dipped a cinnamon pita chip into it for the first time, I was amazed! I knew I had to type this one up right away and share with you!

This fruit salsa is so easy to make and the lemon juice helps the fruit to stay fresh and the colors to stay vibrant. The sugar creates this amazingly sweet sauce that will make you want to lick the bowl! The crispy chip is the perfect vessel to scoop up all the flavors of the fruit with its warm seasoning. You will not be able to get enough of this cinnamon chips and fruit salsa combination this summer!

What’s in Fruit Salsa?

The most incredible thing about this fruit salsa is how versatile the ingredients are. Use what is fresh and looks colorful and ripe at your local farmers market, the produce isle at your favorite grocery store, or even in your garden! The lemon juice will help your diced fruit stay fresh as long as possible and the sugar will bring out the flavors and give this salsa a natural glaze.

Strawberries: Hull before dicing into small pieces. The goal is to have all the fruit be even sizes.

Granny Smith Apples: Peel first before chopping and mixing in with the other fruit.

Kiwis: Scoop out of peel and dice. I love the soft texture of this fruit in the salsa. A great contrast to the apples.

Blueberries: The only fruit you won’t have to cut!

Mango: Peel, then cut into small pieces and mix together with all the ingredients.

Sugar: Adds sweetness and helps form a glaze from the juices in the fruits!

Lemon Juice: If you are using a fresh lemon you will need about half a lemon.

Cinnamon Pita Chip Ingredients:

The ingredients for the cinnamon pita chips are staples at my house. I don’t even have to make a run to the store to make these chips happen! Pair them together with fruit salsa as a quick appetizer for guests or for an afternoon snack for hungry kids! You really can’t go wrong when these ingredients are involved!

Flour tortillas: Cut into triangles, then coat with butter and cinnamon sugar.

Butter: Brushing with butter on both sides helps the tortilla to crisp up. You could also swap out for a cooking spray on both sides if you prefer.

Sugar: Sweetness sprinkled on top of the chip.

Cinnamon: Warm spice covering the chip that perfectly compliments sweetness.

How to Make the Best Fruit Salsa with Cinnamon Pita Chips:

When I found out how simple it is to make pita chips at home, I was amazed. They are so quick and easy to prepare and it is so worth the extra few minutes to have fresh tortilla chips. First of all, the smell is amazing! The buttery tortilla crisping up while the cinnamon-sugar coating melts in, fills the kitchen with an unbelievably delicious smell! Then, chop up some of your favorite fruit and stir it together with lemon juice and sugar and voila, you have a huge hit on your hands!

Prep: Heat the oven to 350 degrees.

Combine ingredients for salsa: In a small bowl mix together the strawberries, apples, kiwis, blueberries, and mango, with sugar and lemon juice.

Prepare tortillas: Lay the tortillas in a single layer and brush with the butter. Sprinkle the cinnamon sugar on top. Using a pizza cutter, cut the tortillas into triangles and lay on a single layer on your baking sheet.

Bake tortillas: Place tortillas in your preheated oven for 8-10 minutes or until they become crisp.

Tips for Choosing the Freshest Fruits:

To create the best tasting salsa, carefully choose your fruit. Here are some things to look for when selecting the best fruit…

Strawberries: Look for healthy green leaves and bright red color. Size doesn’t really effect the flavor, so don’t worry too much about that!

Blueberries: Ripe blueberries should be a deep blue color. If you are picking them yourself, they should come right off and not have to be twisted or pulled off the stem.

Mangos: Picking a good mango is not about color. Instead, look for one that is soft when you squeeze it, but not mushy.

Kiwi: Size does not matter when it comes to the ripeness of a kiwi. When you apply gentle pressure on a ripe kiwi it should yield slightly. If it is still hard, allow it to ripen on your counter a few more days before using.

Granny Smith Apples: Bright green skin with small spots indicates a ripe apple. The skin inside should be white and crisp.

Storing Fresh Fruit Salsa:

I would be super surprised if you have any of this left over after you take it to a gathering of any kind! People seriously go crazy over this salsa! However, I do know that there are occasions where you may find yourself with leftovers.

How do I store fresh salsa? Store in an airtight container. Shallow containers or re-sealable bags work best. The key is to allow the least amount of air in the container as possible.

Can I make salsa ahead of time? Yes! It will last 3-5 days in the refrigerator when properly stored. I love to store it in the basket of a salad spinner for best results. The juice drips out and keeps the fruit from getting soggy. Then, I add the juice back to the fruit right before serving.

Can you freeze fruit salsa? Salsa will be good for 2 months in the freezer. Thaw overnight in the refrigerator when ready to use.

Which fruit works best in a fruit salsa? Try to choose a balanced combination of both sweet and acidic fruits. Sweet fruits include: grapes, bananas, persimmons, figs. Acidic fruits would be: grapefruit, pineapple, and sour apples.

How to store fresh fruit until I am ready to make salsa? Prepare the fruit as if you are going to use it right away. Wash, peel, cut, and allow fruit to dry completely. Then, lay fruit out flat on a parchment paper lined baking tray and allow to freeze. Then remove fruit and put in a resealable bag. This will freeze the fruit in individual pieces instead of one big clump. When you are ready to make your salsa, allow the fruit to thaw in the refrigerator, then mix together. Just beware, the fruit may be slightly more fragile than normal after defrosting.

What to Serve with Cinnamon Pita Chips:

I love these pita chips with my mouthwatering fruit salsa any afternoon of the week! They get my kids eating fruit and are packed with delicious flavor! I also love them as a dessert though! Together with a cream cheese dip or drizzled with melted chocolate, they are irresistible!

Storing Cinnamon Pita Chips:

I have learned recently the importance of making things ahead and storing them. It has come in handy so often when unexpected visitors stop by. These tortilla chips have been a lifesaver a couple times already! I just pull them out and have a great tasting homemade snack or dessert in minutes!

How do I store tortilla chips? Allow chips to cool completely before storing. Place in an airtight container. Store at room temperature.

How long are Pita chips good? Homemade pita chips will last 4 days after being made. If you refrigerate or freeze them they will last even longer!

Can I freeze my homemade cinnamon pita chips? Yes, freezing tortilla chips will give them their longest lifespan. To thaw place in the refrigerator overnight or simply microwave for 10-30 seconds to heat them back up to their fresh from the oven state!

More Fruit Salsa Recipes You’ll Love!

Creamy Poppyseed Fruit Salad

Blackberry Lime Fruit Salad

5 Minute Mango Salsa

Mango Lime Avocado Salsa

Honey Lime Poppyseed Fruit Salad

Fruit Salsa with Cinnamon Pita Chips

Course Appetizer, Snack

Cuisine American

Keyword cinnamon pita chips, fruit salsa, fruit salsa with cinnamon pita chips, fruit salsa with pita chips, pita chips

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Servings 8 People

Calories 230kcal

Author Alyssa Rivers

Ingredients

1 pound strawberries diced

2 Granny Smith apples diced

2 kiwis diced

1/2 cup blueberries diced

1 mango diced

2 Tablespoons sugar

juice of half a lemon

Cinnamon Pita Chips

8 flour tortillas

2 Tablespoons butter melted

1/4 cup sugar

1 tablespoon cinnamon

Instructions

In a small bowl combine the strawberries, apples, kiwis, blueberries, mango, sugar and lemon juice.

To make the cinnamon pita chips

Preheat the oven to 350 degrees. Lay the tortillas in a single layer and brush with the butter. Sprinkle the cinnamon sugar on top. Using a pizza cutter, cut the tortillas into triangles and lay on a single layer on your baking sheet. Bake for 8-10 minutes or until they become crisp.

Nutrition

from The Recipe Critic https://ift.tt/2BQkE2j https://ift.tt/30qLats

Delicious Fruit Salsa with Cinnamon Pita Chips

What’s in Fruit Salsa?

Strawberries: Hull before dicing into small pieces. The goal is to have all the fruit be even sizes.

Granny Smith Apples: Peel first before chopping and mixing in with the other fruit.

Kiwis: Scoop out of peel and dice. I love the soft texture of this fruit in the salsa. A great contrast to the apples.

Blueberries: The only fruit you won’t have to cut!

Mango: Peel, then cut into small pieces and mix together with all the ingredients.

Sugar: Adds sweetness and helps form a glaze from the juices in the fruits!

Lemon Juice: If you are using a fresh lemon you will need about half a lemon.

Cinnamon Pita Chip Ingredients:

Flour tortillas: Cut into triangles, then coat with butter and cinnamon sugar.

Butter: Brushing with butter on both sides helps the tortilla to crisp up. You could also swap out for a cooking spray on both sides if you prefer.

Sugar: Sweetness sprinkled on top of the chip.

Cinnamon: Warm spice covering the chip that perfectly compliments sweetness.

How to Make the Best Fruit Salsa with Cinnamon Pita Chips:

Prep: Heat the oven to 350 degrees.

Combine ingredients for salsa: In a small bowl mix together the strawberries, apples, kiwis, blueberries, and mango, with sugar and lemon juice.

Bake tortillas: Place tortillas in your preheated oven for 8-10 minutes or until they become crisp.

Tips for Choosing the Freshest Fruits:

To create the best tasting salsa, carefully choose your fruit. Here are some things to look for when selecting the best fruit…

Strawberries: Look for healthy green leaves and bright red color. Size doesn’t really effect the flavor, so don’t worry too much about that!

Blueberries: Ripe blueberries should be a deep blue color. If you are picking them yourself, they should come right off and not have to be twisted or pulled off the stem.

Mangos: Picking a good mango is not about color. Instead, look for one that is soft when you squeeze it, but not mushy.

Granny Smith Apples: Bright green skin with small spots indicates a ripe apple. The skin inside should be white and crisp.

Storing Fresh Fruit Salsa:

How do I store fresh salsa? Store in an airtight container. Shallow containers or re-sealable bags work best. The key is to allow the least amount of air in the container as possible.

Can you freeze fruit salsa? Salsa will be good for 2 months in the freezer. Thaw overnight in the refrigerator when ready to use.

What to Serve with Cinnamon Pita Chips:

Storing Cinnamon Pita Chips:

How do I store tortilla chips? Allow chips to cool completely before storing. Place in an airtight container. Store at room temperature.

How long are Pita chips good? Homemade pita chips will last 4 days after being made. If you refrigerate or freeze them they will last even longer!

More Fruit Salsa Recipes You’ll Love!

Creamy Poppyseed Fruit Salad

Blackberry Lime Fruit Salad

5 Minute Mango Salsa

Mango Lime Avocado Salsa

Honey Lime Poppyseed Fruit Salad

Fruit Salsa with Cinnamon Pita Chips

Course Appetizer, Snack

Cuisine American

Keyword cinnamon pita chips, fruit salsa, fruit salsa with cinnamon pita chips, fruit salsa with pita chips, pita chips

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Servings 8 People

Calories 230kcal

Author Alyssa Rivers

Ingredients

1 pound strawberries diced

2 Granny Smith apples diced

2 kiwis diced

1/2 cup blueberries diced

1 mango diced

2 Tablespoons sugar

juice of half a lemon

Cinnamon Pita Chips

8 flour tortillas

2 Tablespoons butter melted

1/4 cup sugar

1 tablespoon cinnamon

Instructions

In a small bowl combine the strawberries, apples, kiwis, blueberries, mango, sugar and lemon juice.

To make the cinnamon pita chips

Nutrition

from The Recipe Critic https://ift.tt/2BQkE2j via Blogger https://ift.tt/2ATdaei

#Blogger #Recipe Critic

0 notes

timclymer · 6 years

Text

Easing Menopause With A Diet

Oh menopause. The “change,” as they say. This season of life is so often regarded as a very challenging time for women, one filled with hormonal upheaval, mood changes, temperature dysregulation, and undesired fluctuations in weight. Basically, it sucks. But does it have to?

Numerous books and websites have sought to offer solutions to the maladies of menopause, including ideas such as herbal treatments, essentials oils, stress reduction techniques, exercise plans, and of course hormone therapies. All of these can offer help in various ways and certainly ease the symptoms. The one area that can have the biggest impact, particularly in not only easing symptoms but also in delaying menopause, is a diet. What you put in your mouth every single day really matters, and it matters not only during menopause but years before you even go through the “change.”

So which foods are best? The advice is to eat a well-rounded diet, one that is chocked full of fruits, vegetables, legumes and whole grains. This will ensure you are getting adequate amounts of Vitamin A, Vitamin E, B Vitamins, Vitamin C, Vitamin D, Magnesium, Calcium and trace minerals, all of which can ease menopausal discomfort and keep your bones healthy. Omega 3 fatty acids can be another beneficial addition.

Here is a quick “eat this, not that” guide to get you going on a hormone-healthy diet plan!

EAT THIS

Vitamin A:

Carrots, red peppers, kale, winter squash, sweet potato (these tubers have estrogen-like effects when eaten), watermelon

B Vitamins:

Fruits, veggies, poultry, fish, eggs, dairy

Calcium:

Dairy products, plant milks, leafy greens, beans, nuts, tofu, broccoli

*Calcium absorption tends to decrease as we age. Be sure to get a wide range of calcium-containing foods in your diet. Don’t forget that in order to get calcium where you want it (in your bones!) it needs its cofactors friends for optimal usage. These nutrient buddies include Magnesium, Vitamin D, Boron, and Vitamin K.

Vitamin E:

Nuts & seeds (almonds, hazelnuts, peanuts, sunflower seeds), spinach, avocado, butternut squash, mango, sweet potato, tomato

*This vitamin is critical as it stimulates the production of estrogen.

Vitamin C:

Oranges, strawberries, broccoli, cauliflower, kale, pineapple, parsley, grapefruit, mango

Vitamin D:

Sunlight, fortified foods, sardines, salmon

*It is notoriously hard to get adequate amounts of this nutrient from food and sunlight, especially here in the northwest. In this rare case, a supplement is highly recommended.

Magnesium:

Nuts, whole grains, spinach, pumpkin seeds, figs, avocado, banana, chocolate

Vitamin K:

Dark leafy greens, Brussel sprouts, cabbage, broccoli, prunes, cucumbers, spring onions

Boron:

Beans, berries, sweet potatoes, figs, prunes, plums, avocado, apples, pears, peaches, grapes, nuts

*This trace mineral not only helps calcium get into the bones, but research has also shown it can help balance hormone levels and ease menopausal symptoms.

Manganese:

Whole grains, beans, hazelnuts, macadamia nuts, oats

Omega 3 fatty acids:

Salmon, mackerel, sardines, mussels, flax seed, chia seeds, hemp hearts, walnuts

NOT THAT

Here are some specific things to avoid for optimal hormonal support. I’m sure these will come as no surprise!

Sugar and other refined carbohydrates

Fast Food

Factory farmed animal meats

Caffeine

Alcohol

Hopefully you have identified some foods you can start including regularly in your diet that you may not already be eating. On the flip side I think we all can all identify foods we should remove from our normal routine! Also, do note that many of the healthy foods are cross-listed, meaning that they have a host of important nutrients in them. Non-processed foods are a powerhouse of nutrition and may just be the extra boost you need to delay or alleviate those pesky hormone-related symptoms.

Source by Danielle VenHuizen

from Home Solutions Forev https://homesolutionsforev.com/easing-menopause-with-a-diet/ via Home Solutions on WordPress from Home Solutions FOREV https://homesolutionsforev.tumblr.com/post/183187144210 via Tim Clymer on Wordpress

#Home Solutions FOREV

0 notes

brendalawrence1978 · 6 years

Text

Easing Menopause With A Diet

Here is a quick “eat this, not that” guide to get you going on a hormone-healthy diet plan!

EAT THIS

Vitamin A:

Carrots, red peppers, kale, winter squash, sweet potato (these tubers have estrogen-like effects when eaten), watermelon

B Vitamins:

Fruits, veggies, poultry, fish, eggs, dairy

Calcium:

Dairy products, plant milks, leafy greens, beans, nuts, tofu, broccoli

Vitamin E:

Nuts & seeds (almonds, hazelnuts, peanuts, sunflower seeds), spinach, avocado, butternut squash, mango, sweet potato, tomato

*This vitamin is critical as it stimulates the production of estrogen.

Vitamin C:

Oranges, strawberries, broccoli, cauliflower, kale, pineapple, parsley, grapefruit, mango

Vitamin D:

Sunlight, fortified foods, sardines, salmon

*It is notoriously hard to get adequate amounts of this nutrient from food and sunlight, especially here in the northwest. In this rare case, a supplement is highly recommended.

Magnesium:

Nuts, whole grains, spinach, pumpkin seeds, figs, avocado, banana, chocolate

Vitamin K:

Dark leafy greens, Brussel sprouts, cabbage, broccoli, prunes, cucumbers, spring onions

Boron:

Beans, berries, sweet potatoes, figs, prunes, plums, avocado, apples, pears, peaches, grapes, nuts

*This trace mineral not only helps calcium get into the bones, but research has also shown it can help balance hormone levels and ease menopausal symptoms.

Manganese:

Whole grains, beans, hazelnuts, macadamia nuts, oats

Omega 3 fatty acids:

Salmon, mackerel, sardines, mussels, flax seed, chia seeds, hemp hearts, walnuts

NOT THAT

Here are some specific things to avoid for optimal hormonal support. I’m sure these will come as no surprise!

Sugar and other refined carbohydrates

Fast Food

Factory farmed animal meats

Caffeine

Alcohol

Source by Danielle VenHuizen

from Home Solutions Forev https://homesolutionsforev.com/easing-menopause-with-a-diet/ via Home Solutions Forev on Tumblr

from Home Solutions FOREV https://homesolutionsforev.wordpress.com/2019/03/03/easing-menopause-with-a-diet/ via Brenda Lawrence on WordPress

#Home Solutions FOREV

0 notes

homesolutionsforev · 6 years

Text

Easing Menopause With A Diet

Here is a quick “eat this, not that” guide to get you going on a hormone-healthy diet plan!

EAT THIS

Vitamin A:

Carrots, red peppers, kale, winter squash, sweet potato (these tubers have estrogen-like effects when eaten), watermelon

B Vitamins:

Fruits, veggies, poultry, fish, eggs, dairy

Calcium:

Dairy products, plant milks, leafy greens, beans, nuts, tofu, broccoli

Vitamin E:

Nuts & seeds (almonds, hazelnuts, peanuts, sunflower seeds), spinach, avocado, butternut squash, mango, sweet potato, tomato

*This vitamin is critical as it stimulates the production of estrogen.

Vitamin C:

Oranges, strawberries, broccoli, cauliflower, kale, pineapple, parsley, grapefruit, mango

Vitamin D:

Sunlight, fortified foods, sardines, salmon

*It is notoriously hard to get adequate amounts of this nutrient from food and sunlight, especially here in the northwest. In this rare case, a supplement is highly recommended.

Magnesium:

Nuts, whole grains, spinach, pumpkin seeds, figs, avocado, banana, chocolate

Vitamin K:

Dark leafy greens, Brussel sprouts, cabbage, broccoli, prunes, cucumbers, spring onions

Boron:

Beans, berries, sweet potatoes, figs, prunes, plums, avocado, apples, pears, peaches, grapes, nuts

*This trace mineral not only helps calcium get into the bones, but research has also shown it can help balance hormone levels and ease menopausal symptoms.

Manganese:

Whole grains, beans, hazelnuts, macadamia nuts, oats

Omega 3 fatty acids:

Salmon, mackerel, sardines, mussels, flax seed, chia seeds, hemp hearts, walnuts

NOT THAT

Here are some specific things to avoid for optimal hormonal support. I’m sure these will come as no surprise!

Sugar and other refined carbohydrates

Fast Food

Factory farmed animal meats

Caffeine

Alcohol

Source by Danielle VenHuizen

from Home Solutions Forev https://homesolutionsforev.com/easing-menopause-with-a-diet/ via Home Solutions on WordPress

#Home Solutions Forev

0 notes

watsonrodriquezie · 6 years

Text

Can I Eat Fruit On a Keto Diet?

Question: “Can I eat fruit on a ketogenic diet?”

Answer: “Sure, if you want!”

I’m kidding, of course. I know why people ask this question. It’s because in the keto world fruit is a confusing, often contentious topic. You’ll sometimes see keto folks draw a hard line in the sand, saying that all fruits, or sometimes specific fruits, are “not allowed” on a ketogenic diet. I’ve written before about why I feel it’s inappropriate to label foods as “keto” or “not keto.” People need to consider their own goals, health, activity level, and food preferences when formulating their eating strategies.

Nevertheless, it’s true that it can be hard to figure out how to incorporate fruit into your keto diet. On the one hand, it’s “real” food: unprocessed, “whole,” and full of vitamins, minerals, fiber, and phytonutrients. It’s also Primal/paleo approved in moderation. On the other hand, the carbs in a typical serving of fruit can amount to a considerable chunk out of one’s daily carb allotment, especially for people who adhere to a very strict version of keto that only allows 20 to 30 grams of carbohydrate per day (as opposed to the Keto Reset Diet’s 50 gram per day suggestion).

So where does fruit fit for the average person following a Keto Reset Diet?

Keto People CAN Eat Carbs

Sometimes you’ll hear someone say that keto-ers can’t eat fruit because they “don’t eat carbs.” They really mean that keto folks don’t eat sugar, which is still a gross oversimplification because keto people absolutely do eat carbs. If you’re eating according to the Keto Reset Diet, you’ll start by aiming for 50 grams of carbohydrates per day—perhaps somewhat less if you are dealing with type 2 diabetes or metabolic syndrome—with some wiggle room if most of your carbs come from above-ground veggies and avocados.

From the point of view of the Keto Reset, we want you to choose your carb sources from among those included on the Primal Blueprint Food Pyramid. That means no grains or added sugars, but eating nutrient-dense vegetables and, yes, even some fruit if you wish.

What Fruits Are Best For Keto?

When picking the “best” fruits for keto, it comes down to how many carbs are in a serving. Higher carb fruits are going to be harder to incorporate into a keto diet while still allowing room for the liberal intake of vegetables and avocados encouraged in the Keto Reset.

The information below is taken from the Cronometer database. Make sure you pay attention to the serving size. I selected what seemed like reasonable servings of each by volume instead of weight (who knows what 100g of grapes looks like compared to 100g of watermelon?). I also provided the weight for reference, as well as the fiber content. The Keto Reset Diet does not recommend counting net carbs for fruit though.

Before getting to the data, note that this list omits foods like tomatoes and olives because that’s not what people mean when they ask about fruit.

Let’s also get two items out of the way that always appear on “keto approved fruits” lists:

Avocados: Is there any question about them being keto-friendly? So you know, one whole avocado (136 grams) has 12 grams of carbs (9 grams fiber), as well as 21 grams of fat.

Lemons: Most people aren’t eating lemons but juicing them, right? The juice from one whole lemon has 3 to 4 grams of carb (about 1 gram per tablespoon).

Now for the rest…

Berries:

Blackberries (½ cup, 72 grams): 7 grams carb (4 grams fiber)

Raspberries (½ cup, 62 grams): 7 grams carb (4 grams fiber)

Blueberries (½ cup, 74 grams): 11 grams carb (2 grams fiber)

Strawberries (½ cup halves, 76 grams): 12 grams carb (3 grams fiber)

Stone Fruits:

Apricot (each, 35 grams): 4 grams carb (1 gram fiber)

Plum (1 medium, 66 grams): 8 grams carb (1 gram fiber)

Peach (1 medium, 150 grams): 14 grams carb (2 grams fiber)

Nectarine (1 medium, 142 grams): 15 grams carb (2 grams fiber)

Melons:

Watermelon (1 cup cubed, 152 grams): 12 grams carb (1 gram fiber)

Cantaloupe (1 cup cubed, 160 grams): 13 grams carb (1 gram fiber)

Honeydew (1 cup cubed, 191 grams): 17 grams carb (2 grams fiber)

Tropical Fruits:

Papaya (1 cup cubed, 144 grams): 16 grams carb (3 grams fiber)

Pineapple (1 cup cubed, 165 grams): 22 grams carb (2 grams fiber)

Banana (1 small, 101 grams): 23 grams carb (3 grams fiber)

Coconut meat (½ cup, 163 grams): 25 grams carb (15 grams fiber)

Mango (1 cup sliced, 165 grams): 25 grams carb (3 grams fiber)

Other Fruits:

Clementine (each, 74 grams): 9 grams carb (1 gram fiber)

Fig (1 medium, 50 grams): 10 grams carb (2 grams fiber)

Kiwi (1 each, 69 grams): 10 grams carb (2 grams fiber)

Orange (1 small, 96 grams): 11 grams carb (2 grams fiber)

Apple, green (1 small, 144 grams): 20 grams carb (4 grams fiber)

Grapefruit (1 small, 200 grams): 21 grams carb (3 grams fiber)

Pear (1 small, 148 grams): 23 grams carb (5 grams fiber)

Apple, red (1 small, 158 grams): 24 grams carb (3 grams fiber)

Cherries (1 cup, 154 grams): 25 grams carb (3 grams fiber)

Grapes (1 cup, 151 grams): 27 grams carb (1 gram fiber)

You can see why it is difficult to work fruit into a ketogenic diet, and also why blackberries and raspberries are the most often recommended fruit for keto-ers. Nevertheless, it’s possible.

Just for comparison, the 7 grams of carbs you “spend” on ½ cup of blackberries could also be allocated to any of the following:

1 cup of cooked whole Brussels sprouts

1 cup cooked chopped broccoli

2 cups of raw chopped broccoli

1¾ cups raw shredded cabbage

8 medium baby carrots

4 cups of baby spinach

5 cups of raw kale

1 whole small cucumber

1 medium red bell pepper

Tips For Incorporating Fruit Into Your Keto Diet

Select lower-carb fruits and limit portion sizes.

Eat whole fruit, not fruit juices. Whole fruits induce a smaller glycemic and insulin response. Smoothies can quickly become carb bombs, and they are generally less satiating than their ingredients eaten separately because you don’t have to chew them. Include smoothies mindfully.

Consider timing them strategically around the times when you are most insulin sensitive: in the morning and especially after exercise. (This is solid advice for any higher carb food or meal.) Likewise, you might save fruit intake for designated higher carb meals (“carb ups”) if this is part of your routine. However, if you struggle with insulin resistance, any kind of carb ups might not be appropriate for you at this time.

Eat seasonally and locally. This recommendation isn’t unique to keto dieters, but eating seasonally and locally will automatically limit your consumption of fruits for much of the year unless you live someplace warm (in which case, hopefully you’re getting lots of outdoor time and sun exposure year round, too!)

But I Heard I Need to Avoid Fructose For Health?

Fructose is often demonized because it’s thought (incorrectly) that fructose uniquely contributes to de novo lipogenesis. As Mark has written previously, although fructose and glucose are metabolized differently in the body, it is probably splitting hairs to argue that one is more or less healthy than the other when they are considered in the context of one’s entire diet. And while reducing sugar intake has been shown to improve various health markers, this usually means cutting back on high fructose corn syrup and other added sugars, not eliminating a green apple and a serving of berries. If you’re eating a Primal-aligned ketogenic diet and are already limiting your total sugar intake, it’s probably not necessary to specifically avoid fructose that comes in the form of whole fruit.

That said, some of the GI disorders that are so common nowadays might be attributable at least in part to issues of fructose malabsorption. If you have been diagnosed with IBS or otherwise experience chronic GI symptoms, you might consider asking your doctor for a hydrogen breath test to detect fructose malabsorption. You can also try eliminating and then reintroducing fruit to see if it affects your symptoms.

Remember, Constant Ketosis Is Not Required

If you’re avoiding fruit because you’re afraid to get knocked out of ketosis, remember that once you’re keto-adapted it’s unnecessary to stay in ketosis 100% of the time unless you’re using a therapeutic keto diet to treat a serious medical condition. Also, if there’s a fruit you especially want to include in your keto diet, you can also test your individual physiological response to it using a blood ketone meter.

A final word: When considering whether to add more fruit to your keto diet, ask yourself whether you’re still at a point where you would be better off abstaining in order to avoid triggering cravings for sweet foods. This is an n=1 situation. If you feel like some fruit would add to your general enjoyment of your keto way of eating, or you’re looking for ways to incorporate more Primal-approved carbs, go for it. If you’re still struggling to break the sugar habit, perhaps hold off for now, knowing you can always choose to add fruit later.

References:

https://nutritionandmetabolism.biomedcentral.com/track/pdf/10.1186/1743-7075-10-45

https://www.ncbi.nlm.nih.gov/pubmed/10683091

http://diabetes.diabetesjournals.org/content/41/6/750.short

The post Can I Eat Fruit On a Keto Diet? appeared first on Mark's Daily Apple.

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cristinajourdanqp · 6 years

Text

Can I Eat Fruit On a Keto Diet?

Question: “Can I eat fruit on a ketogenic diet?”

Answer: “Sure, if you want!”

So where does fruit fit for the average person following a Keto Reset Diet?

Keto People CAN Eat Carbs

What Fruits Are Best For Keto?

Before getting to the data, note that this list omits foods like tomatoes and olives because that’s not what people mean when they ask about fruit.

Let’s also get two items out of the way that always appear on “keto approved fruits” lists:

Avocados: Is there any question about them being keto-friendly? So you know, one whole avocado (136 grams) has 12 grams of carbs (9 grams fiber), as well as 21 grams of fat.

Lemons: Most people aren’t eating lemons but juicing them, right? The juice from one whole lemon has 3 to 4 grams of carb (about 1 gram per tablespoon).

Now for the rest…

Berries:

Blackberries (½ cup, 72 grams): 7 grams carb (4 grams fiber)

Raspberries (½ cup, 62 grams): 7 grams carb (4 grams fiber)

Blueberries (½ cup, 74 grams): 11 grams carb (2 grams fiber)

Strawberries (½ cup halves, 76 grams): 12 grams carb (3 grams fiber)

Stone Fruits:

Apricot (each, 35 grams): 4 grams carb (1 gram fiber)

Plum (1 medium, 66 grams): 8 grams carb (1 gram fiber)

Peach (1 medium, 150 grams): 14 grams carb (2 grams fiber)

Nectarine (1 medium, 142 grams): 15 grams carb (2 grams fiber)

Melons:

Watermelon (1 cup cubed, 152 grams): 12 grams carb (1 gram fiber)

Cantaloupe (1 cup cubed, 160 grams): 13 grams carb (1 gram fiber)

Honeydew (1 cup cubed, 191 grams): 17 grams carb (2 grams fiber)

Tropical Fruits:

Papaya (1 cup cubed, 144 grams): 16 grams carb (3 grams fiber)

Pineapple (1 cup cubed, 165 grams): 22 grams carb (2 grams fiber)

Banana (1 small, 101 grams): 23 grams carb (3 grams fiber)

Coconut meat (½ cup, 163 grams): 25 grams carb (15 grams fiber)

Mango (1 cup sliced, 165 grams): 25 grams carb (3 grams fiber)

Other Fruits:

Clementine (each, 74 grams): 9 grams carb (1 gram fiber)

Fig (1 medium, 50 grams): 10 grams carb (2 grams fiber)

Kiwi (1 each, 69 grams): 10 grams carb (2 grams fiber)

Orange (1 small, 96 grams): 11 grams carb (2 grams fiber)

Apple, green (1 small, 144 grams): 20 grams carb (4 grams fiber)

Grapefruit (1 small, 200 grams): 21 grams carb (3 grams fiber)

Pear (1 small, 148 grams): 23 grams carb (5 grams fiber)

Apple, red (1 small, 158 grams): 24 grams carb (3 grams fiber)

Cherries (1 cup, 154 grams): 25 grams carb (3 grams fiber)

Grapes (1 cup, 151 grams): 27 grams carb (1 gram fiber)

You can see why it is difficult to work fruit into a ketogenic diet, and also why blackberries and raspberries are the most often recommended fruit for keto-ers. Nevertheless, it’s possible.

Just for comparison, the 7 grams of carbs you “spend” on ½ cup of blackberries could also be allocated to any of the following:

1 cup of cooked whole Brussels sprouts

1 cup cooked chopped broccoli

2 cups of raw chopped broccoli

1¾ cups raw shredded cabbage

8 medium baby carrots

4 cups of baby spinach

5 cups of raw kale

1 whole small cucumber

1 medium red bell pepper

Tips For Incorporating Fruit Into Your Keto Diet

Select lower-carb fruits and limit portion sizes.

But I Heard I Need to Avoid Fructose For Health?

Remember, Constant Ketosis Is Not Required

References:

https://nutritionandmetabolism.biomedcentral.com/track/pdf/10.1186/1743-7075-10-45

https://www.ncbi.nlm.nih.gov/pubmed/10683091

http://diabetes.diabetesjournals.org/content/41/6/750.short

The post Can I Eat Fruit On a Keto Diet? appeared first on Mark's Daily Apple.

0 notes

fishermariawo · 6 years

Text

Can I Eat Fruit On a Keto Diet?

Question: “Can I eat fruit on a ketogenic diet?”

Answer: “Sure, if you want!”

So where does fruit fit for the average person following a Keto Reset Diet?

Keto People CAN Eat Carbs

What Fruits Are Best For Keto?

Before getting to the data, note that this list omits foods like tomatoes and olives because that’s not what people mean when they ask about fruit.

Let’s also get two items out of the way that always appear on “keto approved fruits” lists:

Avocados: Is there any question about them being keto-friendly? So you know, one whole avocado (136 grams) has 12 grams of carbs (9 grams fiber), as well as 21 grams of fat.

Lemons: Most people aren’t eating lemons but juicing them, right? The juice from one whole lemon has 3 to 4 grams of carb (about 1 gram per tablespoon).

Now for the rest…

Berries:

Blackberries (½ cup, 72 grams): 7 grams carb (4 grams fiber)

Raspberries (½ cup, 62 grams): 7 grams carb (4 grams fiber)

Blueberries (½ cup, 74 grams): 11 grams carb (2 grams fiber)

Strawberries (½ cup halves, 76 grams): 12 grams carb (3 grams fiber)

Stone Fruits:

Apricot (each, 35 grams): 4 grams carb (1 gram fiber)

Plum (1 medium, 66 grams): 8 grams carb (1 gram fiber)

Peach (1 medium, 150 grams): 14 grams carb (2 grams fiber)

Nectarine (1 medium, 142 grams): 15 grams carb (2 grams fiber)

Melons:

Watermelon (1 cup cubed, 152 grams): 12 grams carb (1 gram fiber)

Cantaloupe (1 cup cubed, 160 grams): 13 grams carb (1 gram fiber)

Honeydew (1 cup cubed, 191 grams): 17 grams carb (2 grams fiber)

Tropical Fruits:

Papaya (1 cup cubed, 144 grams): 16 grams carb (3 grams fiber)

Pineapple (1 cup cubed, 165 grams): 22 grams carb (2 grams fiber)

Banana (1 small, 101 grams): 23 grams carb (3 grams fiber)

Coconut meat (½ cup, 163 grams): 25 grams carb (15 grams fiber)

Mango (1 cup sliced, 165 grams): 25 grams carb (3 grams fiber)

Other Fruits:

Clementine (each, 74 grams): 9 grams carb (1 gram fiber)

Fig (1 medium, 50 grams): 10 grams carb (2 grams fiber)

Kiwi (1 each, 69 grams): 10 grams carb (2 grams fiber)

Orange (1 small, 96 grams): 11 grams carb (2 grams fiber)

Apple, green (1 small, 144 grams): 20 grams carb (4 grams fiber)

Grapefruit (1 small, 200 grams): 21 grams carb (3 grams fiber)

Pear (1 small, 148 grams): 23 grams carb (5 grams fiber)

Apple, red (1 small, 158 grams): 24 grams carb (3 grams fiber)

Cherries (1 cup, 154 grams): 25 grams carb (3 grams fiber)

Grapes (1 cup, 151 grams): 27 grams carb (1 gram fiber)

You can see why it is difficult to work fruit into a ketogenic diet, and also why blackberries and raspberries are the most often recommended fruit for keto-ers. Nevertheless, it’s possible.

Just for comparison, the 7 grams of carbs you “spend” on ½ cup of blackberries could also be allocated to any of the following:

1 cup of cooked whole Brussels sprouts

1 cup cooked chopped broccoli

2 cups of raw chopped broccoli

1¾ cups raw shredded cabbage

8 medium baby carrots

4 cups of baby spinach

5 cups of raw kale

1 whole small cucumber

1 medium red bell pepper

Tips For Incorporating Fruit Into Your Keto Diet

Select lower-carb fruits and limit portion sizes.

But I Heard I Need to Avoid Fructose For Health?

Remember, Constant Ketosis Is Not Required

References:

https://nutritionandmetabolism.biomedcentral.com/track/pdf/10.1186/1743-7075-10-45

https://www.ncbi.nlm.nih.gov/pubmed/10683091

http://diabetes.diabetesjournals.org/content/41/6/750.short

The post Can I Eat Fruit On a Keto Diet? appeared first on Mark's Daily Apple.

0 notes

milenasanchezmk · 6 years

Text

Can I Eat Fruit On a Keto Diet?

Question: “Can I eat fruit on a ketogenic diet?”

Answer: “Sure, if you want!”

So where does fruit fit for the average person following a Keto Reset Diet?

Keto People CAN Eat Carbs

What Fruits Are Best For Keto?

Before getting to the data, note that this list omits foods like tomatoes and olives because that’s not what people mean when they ask about fruit.

Let’s also get two items out of the way that always appear on “keto approved fruits” lists:

Avocados: Is there any question about them being keto-friendly? So you know, one whole avocado (136 grams) has 12 grams of carbs (9 grams fiber), as well as 21 grams of fat.

Lemons: Most people aren’t eating lemons but juicing them, right? The juice from one whole lemon has 3 to 4 grams of carb (about 1 gram per tablespoon).

Now for the rest…

Berries:

Blackberries (½ cup, 72 grams): 7 grams carb (4 grams fiber)

Raspberries (½ cup, 62 grams): 7 grams carb (4 grams fiber)

Blueberries (½ cup, 74 grams): 11 grams carb (2 grams fiber)

Strawberries (½ cup halves, 76 grams): 12 grams carb (3 grams fiber)

Stone Fruits:

Apricot (each, 35 grams): 4 grams carb (1 gram fiber)

Plum (1 medium, 66 grams): 8 grams carb (1 gram fiber)

Peach (1 medium, 150 grams): 14 grams carb (2 grams fiber)

Nectarine (1 medium, 142 grams): 15 grams carb (2 grams fiber)

Melons:

Watermelon (1 cup cubed, 152 grams): 12 grams carb (1 gram fiber)

Cantaloupe (1 cup cubed, 160 grams): 13 grams carb (1 gram fiber)

Honeydew (1 cup cubed, 191 grams): 17 grams carb (2 grams fiber)

Tropical Fruits:

Papaya (1 cup cubed, 144 grams): 16 grams carb (3 grams fiber)

Pineapple (1 cup cubed, 165 grams): 22 grams carb (2 grams fiber)

Banana (1 small, 101 grams): 23 grams carb (3 grams fiber)

Coconut meat (½ cup, 163 grams): 25 grams carb (15 grams fiber)

Mango (1 cup sliced, 165 grams): 25 grams carb (3 grams fiber)

Other Fruits:

Clementine (each, 74 grams): 9 grams carb (1 gram fiber)

Fig (1 medium, 50 grams): 10 grams carb (2 grams fiber)

Kiwi (1 each, 69 grams): 10 grams carb (2 grams fiber)

Orange (1 small, 96 grams): 11 grams carb (2 grams fiber)

Apple, green (1 small, 144 grams): 20 grams carb (4 grams fiber)

Grapefruit (1 small, 200 grams): 21 grams carb (3 grams fiber)

Pear (1 small, 148 grams): 23 grams carb (5 grams fiber)

Apple, red (1 small, 158 grams): 24 grams carb (3 grams fiber)

Cherries (1 cup, 154 grams): 25 grams carb (3 grams fiber)

Grapes (1 cup, 151 grams): 27 grams carb (1 gram fiber)

You can see why it is difficult to work fruit into a ketogenic diet, and also why blackberries and raspberries are the most often recommended fruit for keto-ers. Nevertheless, it’s possible.

Just for comparison, the 7 grams of carbs you “spend” on ½ cup of blackberries could also be allocated to any of the following:

1 cup of cooked whole Brussels sprouts

1 cup cooked chopped broccoli

2 cups of raw chopped broccoli

1¾ cups raw shredded cabbage

8 medium baby carrots

4 cups of baby spinach

5 cups of raw kale

1 whole small cucumber

1 medium red bell pepper

Tips For Incorporating Fruit Into Your Keto Diet

Select lower-carb fruits and limit portion sizes.

But I Heard I Need to Avoid Fructose For Health?

Remember, Constant Ketosis Is Not Required

References:

https://nutritionandmetabolism.biomedcentral.com/track/pdf/10.1186/1743-7075-10-45

https://www.ncbi.nlm.nih.gov/pubmed/10683091

http://diabetes.diabetesjournals.org/content/41/6/750.short

The post Can I Eat Fruit On a Keto Diet? appeared first on Mark's Daily Apple.

0 notes

jesseneufeld · 6 years

Text

Can I Eat Fruit On a Keto Diet?

Question: “Can I eat fruit on a ketogenic diet?”

Answer: “Sure, if you want!”

So where does fruit fit for the average person following a Keto Reset Diet?

Keto People CAN Eat Carbs

What Fruits Are Best For Keto?

Before getting to the data, note that this list omits foods like tomatoes and olives because that’s not what people mean when they ask about fruit.

Let’s also get two items out of the way that always appear on “keto approved fruits” lists:

Avocados: Is there any question about them being keto-friendly? So you know, one whole avocado (136 grams) has 12 grams of carbs (9 grams fiber), as well as 21 grams of fat.

Lemons: Most people aren’t eating lemons but juicing them, right? The juice from one whole lemon has 3 to 4 grams of carb (about 1 gram per tablespoon).

Now for the rest…

Berries:

Blackberries (½ cup, 72 grams): 7 grams carb (4 grams fiber)

Raspberries (½ cup, 62 grams): 7 grams carb (4 grams fiber)

Blueberries (½ cup, 74 grams): 11 grams carb (2 grams fiber)

Strawberries (½ cup halves, 76 grams): 12 grams carb (3 grams fiber)

Stone Fruits:

Apricot (each, 35 grams): 4 grams carb (1 gram fiber)

Plum (1 medium, 66 grams): 8 grams carb (1 gram fiber)

Peach (1 medium, 150 grams): 14 grams carb (2 grams fiber)

Nectarine (1 medium, 142 grams): 15 grams carb (2 grams fiber)

Melons:

Watermelon (1 cup cubed, 152 grams): 12 grams carb (1 gram fiber)

Cantaloupe (1 cup cubed, 160 grams): 13 grams carb (1 gram fiber)

Honeydew (1 cup cubed, 191 grams): 17 grams carb (2 grams fiber)

Tropical Fruits:

Papaya (1 cup cubed, 144 grams): 16 grams carb (3 grams fiber)

Pineapple (1 cup cubed, 165 grams): 22 grams carb (2 grams fiber)

Banana (1 small, 101 grams): 23 grams carb (3 grams fiber)

Coconut meat (½ cup, 163 grams): 25 grams carb (15 grams fiber)

Mango (1 cup sliced, 165 grams): 25 grams carb (3 grams fiber)

Other Fruits:

Clementine (each, 74 grams): 9 grams carb (1 gram fiber)

Fig (1 medium, 50 grams): 10 grams carb (2 grams fiber)

Kiwi (1 each, 69 grams): 10 grams carb (2 grams fiber)

Orange (1 small, 96 grams): 11 grams carb (2 grams fiber)

Apple, green (1 small, 144 grams): 20 grams carb (4 grams fiber)

Grapefruit (1 small, 200 grams): 21 grams carb (3 grams fiber)

Pear (1 small, 148 grams): 23 grams carb (5 grams fiber)

Apple, red (1 small, 158 grams): 24 grams carb (3 grams fiber)

Cherries (1 cup, 154 grams): 25 grams carb (3 grams fiber)

Grapes (1 cup, 151 grams): 27 grams carb (1 gram fiber)

You can see why it is difficult to work fruit into a ketogenic diet, and also why blackberries and raspberries are the most often recommended fruit for keto-ers. Nevertheless, it’s possible.

Just for comparison, the 7 grams of carbs you “spend” on ½ cup of blackberries could also be allocated to any of the following:

1 cup of cooked whole Brussels sprouts

1 cup cooked chopped broccoli

2 cups of raw chopped broccoli

1¾ cups raw shredded cabbage

8 medium baby carrots

4 cups of baby spinach

5 cups of raw kale

1 whole small cucumber

1 medium red bell pepper

Tips For Incorporating Fruit Into Your Keto Diet

Select lower-carb fruits and limit portion sizes.

But I Heard I Need to Avoid Fructose For Health?

Remember, Constant Ketosis Is Not Required

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References:

https://nutritionandmetabolism.biomedcentral.com/track/pdf/10.1186/1743-7075-10-45

https://www.ncbi.nlm.nih.gov/pubmed/10683091

http://diabetes.diabetesjournals.org/content/41/6/750.short

The post Can I Eat Fruit On a Keto Diet? appeared first on Mark's Daily Apple.

Can I Eat Fruit On a Keto Diet? published first on https://drugaddictionsrehab.tumblr.com/

0 notes

cynthiamwashington · 6 years

Text

Can I Eat Fruit On a Keto Diet?

Question: “Can I eat fruit on a ketogenic diet?”

Answer: “Sure, if you want!”

So where does fruit fit for the average person following a Keto Reset Diet?

Keto People CAN Eat Carbs

What Fruits Are Best For Keto?

Before getting to the data, note that this list omits foods like tomatoes and olives because that’s not what people mean when they ask about fruit.

Let’s also get two items out of the way that always appear on “keto approved fruits” lists:

Avocados: Is there any question about them being keto-friendly? So you know, one whole avocado (136 grams) has 12 grams of carbs (9 grams fiber), as well as 21 grams of fat.

Lemons: Most people aren’t eating lemons but juicing them, right? The juice from one whole lemon has 3 to 4 grams of carb (about 1 gram per tablespoon).

Now for the rest…

Berries:

Blackberries (½ cup, 72 grams): 7 grams carb (4 grams fiber)

Raspberries (½ cup, 62 grams): 7 grams carb (4 grams fiber)

Blueberries (½ cup, 74 grams): 11 grams carb (2 grams fiber)

Strawberries (½ cup halves, 76 grams): 12 grams carb (3 grams fiber)

Stone Fruits:

Apricot (each, 35 grams): 4 grams carb (1 gram fiber)

Plum (1 medium, 66 grams): 8 grams carb (1 gram fiber)

Peach (1 medium, 150 grams): 14 grams carb (2 grams fiber)

Nectarine (1 medium, 142 grams): 15 grams carb (2 grams fiber)

Melons:

Watermelon (1 cup cubed, 152 grams): 12 grams carb (1 gram fiber)

Cantaloupe (1 cup cubed, 160 grams): 13 grams carb (1 gram fiber)

Honeydew (1 cup cubed, 191 grams): 17 grams carb (2 grams fiber)

Tropical Fruits:

Papaya (1 cup cubed, 144 grams): 16 grams carb (3 grams fiber)

Pineapple (1 cup cubed, 165 grams): 22 grams carb (2 grams fiber)

Banana (1 small, 101 grams): 23 grams carb (3 grams fiber)

Coconut meat (½ cup, 163 grams): 25 grams carb (15 grams fiber)

Mango (1 cup sliced, 165 grams): 25 grams carb (3 grams fiber)

Other Fruits:

Clementine (each, 74 grams): 9 grams carb (1 gram fiber)

Fig (1 medium, 50 grams): 10 grams carb (2 grams fiber)

Kiwi (1 each, 69 grams): 10 grams carb (2 grams fiber)

Orange (1 small, 96 grams): 11 grams carb (2 grams fiber)

Apple, green (1 small, 144 grams): 20 grams carb (4 grams fiber)

Grapefruit (1 small, 200 grams): 21 grams carb (3 grams fiber)

Pear (1 small, 148 grams): 23 grams carb (5 grams fiber)

Apple, red (1 small, 158 grams): 24 grams carb (3 grams fiber)

Cherries (1 cup, 154 grams): 25 grams carb (3 grams fiber)

Grapes (1 cup, 151 grams): 27 grams carb (1 gram fiber)

You can see why it is difficult to work fruit into a ketogenic diet, and also why blackberries and raspberries are the most often recommended fruit for keto-ers. Nevertheless, it’s possible.

Just for comparison, the 7 grams of carbs you “spend” on ½ cup of blackberries could also be allocated to any of the following:

1 cup of cooked whole Brussels sprouts

1 cup cooked chopped broccoli

2 cups of raw chopped broccoli

1¾ cups raw shredded cabbage

8 medium baby carrots

4 cups of baby spinach

5 cups of raw kale

1 whole small cucumber

1 medium red bell pepper

Tips For Incorporating Fruit Into Your Keto Diet

Select lower-carb fruits and limit portion sizes.

But I Heard I Need to Avoid Fructose For Health?

Remember, Constant Ketosis Is Not Required

(function($) { $("#dfS4Yu8").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfS4Yu8" ); })( jQuery );

window.onload=function(){ga('send', { hitType: 'event', eventCategory: 'Ad Impression', eventAction: '66337' });}

References:

https://nutritionandmetabolism.biomedcentral.com/track/pdf/10.1186/1743-7075-10-45

https://www.ncbi.nlm.nih.gov/pubmed/10683091

http://diabetes.diabetesjournals.org/content/41/6/750.short

The post Can I Eat Fruit On a Keto Diet? appeared first on Mark's Daily Apple.

Article source here:Marks’s Daily Apple

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theroamingpear · 6 years

Text

St. Lucia is located in the Eastern Caribbean offering a wide range of activities from hiking its dramatic mountains (the Pitons), rain forests and waterfalls, sun bathing on the powder white sandy beaches, and pure relaxation for those of you in search of some serious “R&R with views”.

Much of the island’s natural beauty is in protected parks and private plantations, and the knowledgeable locals are very helpful in providing tips and pointers for the best way to explore the island. There are several tour companies offering both group and personalized tours and the hotel concierge is best equipped with the local deals based on the season you are visiting.

We spent 4 days on the island and spent our time soaking in the great views from our gorgeous hotel, with a mix of some activities to keep us busy.

Top Things To Do in St. Lucia

1) Always our first! Relax at one of the luxury hotels –

Based on what you’re looking for; views, beach, snorkeling, spa, rain forest (and the list goes on) pick from any one of the several luxury hotels on the island. We picked Ladera well because…first it’s been on our list for quite some time for an incredible glamping experience and second, we were in need of some serious R& R with unparalleled view of the Pitons. It also has access/shuttle to the glamorous Sugar Beach resort which was just perfect for our much-needed beach fix.

Our room on the cliff just had an incredible view! For more on our hotel and what made us decide, read the post here

2) Hike the Tet Paul Nature Trail – (easy to Moderate; 45 min)

The Tet Paul Scenic trail is located in the southwestern part of St. Lucia and about a 10-minute drive from Soufrière. It is an easy hike with some steep steps and will take about 45 min to complete. A local guide walks you through the scenic trail and a small plantation while offering interesting tidbits and highlights of the St. Lucian culture. You will be amazed at the fertile soil of the island that can grow most anything, fruits and vegetables, medicinal herbs and some leaves that can be used as a natural soap/shampoo/detergent (pretty pretty cool). And of course, there were LOTS of papayas, bananas, pineapples and soursop trees.

The guided hike stops by a traditional house/hut showcasing some aspects of the daily life, and local utensils as part of the island culture.

The trail offers incredible views of Gros Piton and Jalousie Bay that truly take your breath away! Our guide was entertaining with continuous stories and offered to take some great pictures of us at all the main scenic stops 🙂

For more information on the nature trail, read here

3) Sulfur Springs Soak to look 12 years younger

A natural “mud bath” experience is probably not the first thing that comes to mind when you think St. Lucia (well, at least not to us!) The Sulfur Springs volcano is a dormant volcano on the island, and one you can actually drive up to for the baths. Skip the tour and make your way straight towards the area with the baths – just follow the smell, you can’t miss it! 😉

Pools of black mud with smoke coming off the pool, and a smell of rotten eggs (it’s the sulphur) will be what greets you here. Do not be afraid and head over for a rejuvenating experience. (Trust us!)

The black volcanic mud carries healing properties and helps to detoxify, tighten, and smooth your skin by scrubbing all over your body and face. It is recommended for problem skin with eczema, sun burnt or irritated skin and is actually quite cooling once applied.

Do wear a dark bathing suit as the mud can stain lighter clothing, and remember to scrub well after! The process: First take a short soak in the warm hot mineral pool, you’ll feel like a boiling lobster at this point but stay with it as the next step will cool you down…I promise 🙂

Next, walk towards the middle area and apply the mud LIBERALLY! You may have to help each other for applying on your back. Once all covered with a thick layer, wait for a few minutes for it to dry. Use this time to take some funny gangsta pics! 😉

Finally, go back to the hot pool and wash it all off. By this time, your muscles will feel relaxed and the hot water feels a bit like a nice warm sauna. When you dry yourself, you’ll be as soft (and possibly a bit stinky) as a BABY’S BUTT! But will look shiny and 12 weeks younger …uhhh did I say “years” earlier? the 12 years part may need a few consecutive runs…

Cool off later in the waterfalls nearby. That’s another 15 min drive and is part of the package if you get a tour. For more on the tour, read here.

4) Pick Jungle Gems in Fond Doux Plantation Tour (1.5hr, $20 per person)

The Fond Doux plantation tour is a guided walking tour of the truly expansive property of the Fond Doux plantation & resort.

Fond Doux is spread over 135 acres and is over 250 years old! It has retained its character and charm of the early French colonial estates, and has groves of tropical and colorful flowers and fruits making for a really interesting and fun walk. The guide was extremely entertaining and resourceful in terms of explaining the large variety of local medicinal herbs and spices.

You can also sample some of the fruits (bananas, love apples, guavas, star fruits, cocoa beans, and coconuts) while on the plantation. And watch out for those bees and humming birds as you walk through the groves!

The plantation is filled with cocoa groves, and the guide will show you the complete chocolate making process, famous of St. Lucia. Learn about cocoa harvesting, cocoa drying, and even the famous cocoa dancing 🙂 which just about brings us to the 5th item on our list…

5) Transform a Cocoa Pod to a Chocolate Bar

There are a couple of different ways to see the chocolate making process; you can take a tour of the historic plantations (Fond Doux, or Morne Coubaril) that show you how it’s done, from the pod to the cocoa (for chocolate bar). OR, you could take the class at Hotel Chocolat (Boucan) that will offer a tour AND show/teach you the process to make the chocolate bar, right from the bean! This is a day long class and a bit pricey but worth the experience if you love chocolate 🙂 Check out their “Tree to Bean” and “Bean to Bar” tours here.

We opted for the Fond Doux tour that also showed us the process with the cocoa dancing!

Get the cocoa pod from the tree, and you may chomp on it like Mr. A if you like…they’re sweet and called “jungle gems” for a quick sweet snack.

The pods are fermented, and the beans are then separated and set out to dry

This is followed by the “grinding” of the beans into a thick paste, as the age-old procedure by men dancing on the beans in this cauldron! Oh, don’t forget to add some water to the beans to make ’em slimy …

The result…TA DA! cocoa paste to be used for the further filtration and chocolate bar process.

p.s. we did not taste the cocoa paste pre-filtration

Back at Hotel Chocolat (Boucan)…the next steps are a bit more scientific and clean

We wrapped up our tour with some snacks and sipped on rum punch at the restaurant.

6) Hit the Beach to cool off – Sugar Beach Resort

There are several good beaches throughout the island with lovely (and clean) stretches of golden sand and calm water, offering snorkeling and swimming and even some water sports for those of you in need of more activities. The famous ones are Reduit beach with lots of food and activities (certainly the busiest), Anse Chastenet for snorkeling, and Anse Des Pitons for its dramatic location nestled close to the Pitons with white sand. Since all beaches are public, you can visit any of the luxury hotels and relax at their beaches for free of cost! But of course, you will have to pay for renting a chair and umbrella based on the hotel prices.

We chose to spend time at Sugar Beach (Anse Des Pitons) and you’ll soon see why 🙂

Sugar Beach resort is a stylish viceroy hotel with powdery white sand along its shore. We stayed at Ladera and ourhotel offered a free shuttle to Sugar beach multiple times a day.

The Sugar Beach hotel has an incredibly delicious restaurant and bar so you can take in the scenery while grabbing a bite to eat – perfect way to spend the day at the resort.

we also went for a stroll around the beach and caught some beautiful views of the sandy stretch from across the dock!

7) Sunset views and Spectacular colors

Perched on a small cliff between The Pitons, Ladera Resort offers the most striking view of the two peaks, Gros Piton and Petit Piton. While it’s incredible to enjoy the views in daytime, sunset offers a spectacular view with enchanting colors. The hotel’s restaurant Dasheene and its bar makes for a great viewing spot. They also have live music on almost all nights making it perfect for spending an evening!

For a view other than the Pitons (although we can’t imagine how you’d get sick of this), we recommend The Mango Tree located at the Stonefield Resort. This was about a 15 drive from Ladera and offered incredible views of the vast ocean.

We grabbed a spot by this grand tree and enjoyed our drinks while they got our table ready.

8) Feast on Saltfish and Green Figs

Don’t forget to try the island’s local cuisine famous for “saltfish”, dried and salted codfish that’s cooked after soaking it overnight, then boiled and sautéed with onions, peppers, tomatoes, and spices. We really liked the saltfish fritters, a staple at almost all the restaurants we visited. The “green figs” seem to be the island’s national dish and is St. Lucian bananas (plantains) served as a side with most fish or meat dishes.

One of our other favorites of the local cuisine was the Caribbean Roti, a wrap bread filled with a curried mix of meat or vegetables, we tried both the chicken and the vegetable and was delicious!

We tried the Boucan restaurant a few times since it was so good! they have a bit of chocolate in every dish, and the dessert is to die for! chocolatey goodness 🙂

Restaurants we mentioned above: Dasheene (Ladera), The Mango Tree (Stonefield), Sugar Resort, Boucan (Hotel Chocolat)

9) The Pitons – Should we Climb or Admire from Far?

The volcanic peaks of the Pitons are a sight to behold, and an iconic image of the island! The twin peaks are a designated UNESCO World Heritage site, and their forested slopes rise to a height of 2500 ft. Many of the hotels offer incredible views while sipping on delicious rum drinks.But if if a challenge and adventure is what you’re looking for…then you may like to climb Gros Piton. Not for the faint hearted, it’s well known to be a steep and slippery scramble to the top, but the views seem to be the best reward. There are several guided tours and the hotel concierges are best quipped to recommend a reputable one. Wear sturdy trainers, backpack and water and be well layered in warm clothes.

10) Still Got More time?

There are plenty of other activities that were recommended to us. We’ve listed the best ones for ya!

Pigeon Island

Diamond botanical gardens and waterfalls

Sail away at Marigot Bay

Hope you can enjoy this island as much as we did! Now go plan that trip… 😉

xo, ~A&A

Private: Top Things To Do in St. Lucia St. Lucia is located in the Eastern Caribbean offering a wide range of activities from hiking its dramatic mountains (the Pitons), rain forests and waterfalls, sun bathing on the powder white sandy beaches, and pure relaxation for those of you in search of some serious "R&R with views".

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easyfoodnetwork · 4 years

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Mouthwatering Fruit Salsa with Cinnamon Pita Chips is an easy to make salsa filled with vibrant fresh fruit and paired with the best homemade cinnamon-sugar chips! The sweet and warm flavors of the crispy cinnamon pita chips and colorful fruit salsa will make this your new favorite version of chips and salsa this summer!! These tortilla chips are so unforgettable and satisfying your family and friends will begging you to make them over and over. For more fruit salsas that would be fantastic to dip into with your Cinnamon Pita Chips try Fresh Fruit Salsa or Mango Salsa! Delicious Fruit Salsa with Cinnamon Pita Chips One thing I have really been enjoying as the weather warms up is all the fresh fruit recipes. So, when I discovered this mouthwatering fruit salsa, I was in love! When I dipped a cinnamon pita chip into it for the first time, I was amazed! I knew I had to type this one up right away and share with you! This fruit salsa is so easy to make and the lemon juice helps the fruit to stay fresh and the colors to stay vibrant. The sugar creates this amazingly sweet sauce that will make you want to lick the bowl! The crispy chip is the perfect vessel to scoop up all the flavors of the fruit with its warm seasoning. You will not be able to get enough of this cinnamon chips and fruit salsa combination this summer! What’s in Fruit Salsa? The most incredible thing about this fruit salsa is how versatile the ingredients are. Use what is fresh and looks colorful and ripe at your local farmers market, the produce isle at your favorite grocery store, or even in your garden! The lemon juice will help your diced fruit stay fresh as long as possible and the sugar will bring out the flavors and give this salsa a natural glaze. Strawberries: Hull before dicing into small pieces. The goal is to have all the fruit be even sizes. Granny Smith Apples: Peel first before chopping and mixing in with the other fruit. Kiwis: Scoop out of peel and dice. I love the soft texture of this fruit in the salsa. A great contrast to the apples. Blueberries: The only fruit you won’t have to cut! Mango: Peel, then cut into small pieces and mix together with all the ingredients. Sugar: Adds sweetness and helps form a glaze from the juices in the fruits! Lemon Juice: If you are using a fresh lemon you will need about half a lemon. Cinnamon Pita Chip Ingredients: The ingredients for the cinnamon pita chips are staples at my house. I don’t even have to make a run to the store to make these chips happen! Pair them together with fruit salsa as a quick appetizer for guests or for an afternoon snack for hungry kids! You really can’t go wrong when these ingredients are involved! Flour tortillas: Cut into triangles, then coat with butter and cinnamon sugar. Butter: Brushing with butter on both sides helps the tortilla to crisp up. You could also swap out for a cooking spray on both sides if you prefer. Sugar: Sweetness sprinkled on top of the chip. Cinnamon: Warm spice covering the chip that perfectly compliments sweetness. How to Make the Best Fruit Salsa with Cinnamon Pita Chips: When I found out how simple it is to make pita chips at home, I was amazed. They are so quick and easy to prepare and it is so worth the extra few minutes to have fresh tortilla chips. First of all, the smell is amazing! The buttery tortilla crisping up while the cinnamon-sugar coating melts in, fills the kitchen with an unbelievably delicious smell! Then, chop up some of your favorite fruit and stir it together with lemon juice and sugar and voila, you have a huge hit on your hands! Prep: Heat the oven to 350 degrees. Combine ingredients for salsa: In a small bowl mix together the strawberries, apples, kiwis, blueberries, and mango, with sugar and lemon juice. Prepare tortillas: Lay the tortillas in a single layer and brush with the butter. Sprinkle the cinnamon sugar on top. Using a pizza cutter, cut the tortillas into triangles and lay on a single layer on your baking sheet. Bake tortillas: Place tortillas in your preheated oven for 8-10 minutes or until they become crisp. Tips for Choosing the Freshest Fruits: To create the best tasting salsa, carefully choose your fruit. Here are some things to look for when selecting the best fruit… Strawberries: Look for healthy green leaves and bright red color. Size doesn’t really effect the flavor, so don’t worry too much about that! Blueberries: Ripe blueberries should be a deep blue color. If you are picking them yourself, they should come right off and not have to be twisted or pulled off the stem. Mangos: Picking a good mango is not about color. Instead, look for one that is soft when you squeeze it, but not mushy. Kiwi: Size does not matter when it comes to the ripeness of a kiwi. When you apply gentle pressure on a ripe kiwi it should yield slightly. If it is still hard, allow it to ripen on your counter a few more days before using. Granny Smith Apples: Bright green skin with small spots indicates a ripe apple. The skin inside should be white and crisp. Storing Fresh Fruit Salsa: I would be super surprised if you have any of this left over after you take it to a gathering of any kind! People seriously go crazy over this salsa! However, I do know that there are occasions where you may find yourself with leftovers. How do I store fresh salsa? Store in an airtight container. Shallow containers or re-sealable bags work best. The key is to allow the least amount of air in the container as possible. Can I make salsa ahead of time? Yes! It will last 3-5 days in the refrigerator when properly stored. I love to store it in the basket of a salad spinner for best results. The juice drips out and keeps the fruit from getting soggy. Then, I add the juice back to the fruit right before serving. Can you freeze fruit salsa? Salsa will be good for 2 months in the freezer. Thaw overnight in the refrigerator when ready to use. Which fruit works best in a fruit salsa? Try to choose a balanced combination of both sweet and acidic fruits. Sweet fruits include: grapes, bananas, persimmons, figs. Acidic fruits would be: grapefruit, pineapple, and sour apples. How to store fresh fruit until I am ready to make salsa? Prepare the fruit as if you are going to use it right away. Wash, peel, cut, and allow fruit to dry completely. Then, lay fruit out flat on a parchment paper lined baking tray and allow to freeze. Then remove fruit and put in a resealable bag. This will freeze the fruit in individual pieces instead of one big clump. When you are ready to make your salsa, allow the fruit to thaw in the refrigerator, then mix together. Just beware, the fruit may be slightly more fragile than normal after defrosting. What to Serve with Cinnamon Pita Chips: I love these pita chips with my mouthwatering fruit salsa any afternoon of the week! They get my kids eating fruit and are packed with delicious flavor! I also love them as a dessert though! Together with a cream cheese dip or drizzled with melted chocolate, they are irresistible! Storing Cinnamon Pita Chips: I have learned recently the importance of making things ahead and storing them. It has come in handy so often when unexpected visitors stop by. These tortilla chips have been a lifesaver a couple times already! I just pull them out and have a great tasting homemade snack or dessert in minutes! How do I store tortilla chips? Allow chips to cool completely before storing. Place in an airtight container. Store at room temperature. How long are Pita chips good? Homemade pita chips will last 4 days after being made. If you refrigerate or freeze them they will last even longer! Can I freeze my homemade cinnamon pita chips? Yes, freezing tortilla chips will give them their longest lifespan. To thaw place in the refrigerator overnight or simply microwave for 10-30 seconds to heat them back up to their fresh from the oven state! More Fruit Salsa Recipes You’ll Love! Creamy Poppyseed Fruit Salad Blackberry Lime Fruit Salad 5 Minute Mango Salsa Mango Lime Avocado Salsa Honey Lime Poppyseed Fruit Salad Print Fruit Salsa with Cinnamon Pita Chips Mouthwatering Fruit Salsa with Cinnamon Pita Chips is an easy to make salsa filled with vibrant fresh fruit and paired with the best homemade cinnamon-sugar chips! The sweet and warm flavors of the crispy cinnamon pita chips and colorful fruit salsa will make this your new favorite version of chips and salsa this summer!! Course Appetizer, Snack Cuisine American Keyword cinnamon pita chips, fruit salsa, fruit salsa with cinnamon pita chips, fruit salsa with pita chips, pita chips Prep Time 15 minutes Cook Time 10 minutes Total Time 25 minutes Servings 8 People Calories 230kcal Author Alyssa Rivers Ingredients 1 pound strawberries diced 2 Granny Smith apples diced 2 kiwis diced 1/2 cup blueberries diced 1 mango diced 2 Tablespoons sugar juice of half a lemon Cinnamon Pita Chips 8 flour tortillas 2 Tablespoons butter melted 1/4 cup sugar 1 tablespoon cinnamon Instructions In a small bowl combine the strawberries, apples, kiwis, blueberries, mango, sugar and lemon juice. To make the cinnamon pita chips Preheat the oven to 350 degrees. Lay the tortillas in a single layer and brush with the butter. Sprinkle the cinnamon sugar on top. Using a pizza cutter, cut the tortillas into triangles and lay on a single layer on your baking sheet. Bake for 8-10 minutes or until they become crisp. Nutrition Calories: 230kcal | Carbohydrates: 45g | Protein: 4g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 233mg | Potassium: 303mg | Fiber: 5g | Sugar: 25g | Vitamin A: 419IU | Vitamin C: 67mg | Calcium: 64mg | Iron: 2mg from The Recipe Critic https://ift.tt/2BQkE2j

http://easyfoodnetwork.blogspot.com/2020/06/mouthwatering-fruit-salsa-with-cinnamon.html

#EasyFoodNetwork #ComfortFoodRecipes #EasyRecipes #GoodFood #BestComfortFoodRecipes #TastyFoodv

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cazahealthcenter · 6 years

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Vegan Nutrition provides a perfect supply of nutrients and vital substances

https://cazahealthcenter.com/vegan-nutrition-nutrients-vital-substances/

Vegan Nutrition provides a perfect supply of nutrients and vital substances

Vegans are often asked: How do you cover your protein needs,like your calcium needs? where do you get your iron from? your B vitamins? and so on and so forth. We’ll explain how you can easily meet your needs for a wide variety of vital subtances and nutrients with a vegan diet.

Vegan Nutrition provides many times the recommended levels of vital substances

Please note: When it comes to “need”, it refers to the generally accepted recommendations of the ASN (American Society for Nutrition) meant in the field of vitamins, minerals and trace elements – In our opinion – are valued very low, so that you can confidently start from higher values, but which – as you’ll see shortly – can be reached just as easily with a vegan nutrition.

Often a single vegan meal covers the amount of vital substances indicated by the ASN, so that you are well supplied with two to three vegan meals a day.

Proteins

Naturally, proteins are present in almost all plants and therefore also in all vegetable species, in all fruits and in all seeds. However, the following vegetable foods are exceptionally rich in protein:

nuts (almonds, walnuts, Brazil nuts, hazelnuts),

legumes (peanuts, beans, lentils, peas, chickpeas etc),

seeds (pumpkin seeds, linseeds, sunflower seeds, pistachios, Poppy seeds, sesame seeds), whole grains (especially quinoa and amaranth) and

soy products

Rice protein, hemp protein or lupine

Among the most protein-rich are Cabbage family (especially Brussels sprouts, kale and savoy cabbage), but also garden cress, herbs, wild plants and mushrooms.

In fruit, there is little protein present in proportion to the total mass (usually less than 1 gram per 100 grams), but if you dry it, a smaller amount of fruit will give a higher protein content, that’s why dried fruits also contain interesting amounts of protein (in some cases fivefold Compared to the fresh fruit).

Dried figs, dried apricots, dry bananas and dry peaches are particularly suitable here.

Beta Carotene

The front runners here are dry apricots and kale. Followed by sweet potatoes, carrots, pumpkin, fennel, chicory,lamb’s fennel, peppers and all green leafy vegetables such as lettuce, spinach, rocket and chard, and especially wild vegetables like dandelion, nettle and sorrel.

Pronounced beta-carotene-rich fruits are rose hips, honeydew melons, kakis, guavas, mandarins, mangoes, sea buckthorn, blackberries and fresh apricots.

Coenzyme Q10

Coenzyme Q10 does not like heat, so the following foods can only deliver the enzyme when consumed raw: peanuts, sesame seeds, pistachios, broccoli, cauliflower and spinach.

Vitamin C

Those who feed on plant foods will not be able to develop a vitamin C deficiency – unless you focused exclusively on cereal products that are as good as vitamin C-free.

Fruits and vegetables, on the other hand, all contain different amounts of vitamin C, eg.:

berries(acerola,aronia, strawberry,rose hips, buckthorn, etc.),

citrus fruits (lemons, oranges, grapefruit,tangerines, kumquat etc.),

papaya, kiwi, pineapple, apricots, watermelons and include the following vegetables:

peppers, parsley, broccoli,cauliflower, romaine lettuce, Brussels Sprouts, kale,kohlrabi, tomatoes, asparagus, celery,squash pumpkin, carrots, garlic, sweet-potatoes, onions, potatoes and fresh sauerkraut.

Vitamin D

Sunshine and these foods provide us with vitamin D: mushrooms, morels, chanterelles, porcini mushrooms, avocados and small amounts of vitamin D are also found in wild plants such as nettles, dandelion, watercress and many more.

Glutathione

The sulfur-containing amino acid glutathione, which is considered to be one of the most important antioxidants and protects our body from harmful substances, is found in

green leafy vegetables, chlorella, asparagus, broccoli, spinach, zucchini, Brussels sprouts, cauliflower, kale and walnuts.

Glutathione-containing fruits include watermelons, avocados, grapefruits, oranges, honey and melons, and peaches.

Thiamin (Vitamin B1)

This vitamin is in fish, dairy products sparse and even in eggs, which is why vegans are on the absolute winner in terms of vitamin B1 supply.

Especially, a lot of vitamin B1 is contained in sunflower seeds. Already about 60 grams of the delicious kernels are enough to cover the daily requirement of vitamin B1 for an adult.

Furthermore, a lot of vitamin B1 is included in the following nuts and seeds: pine nuts, Brazil nuts, poppy, pecans, pistachios, peanuts, cashews and sesame seeds.

Legumes like lentils, peas and peanuts are also rich in vitamin B1, but should be eaten in the form of sprouts (or unroasted in the case of peanuts), because vitamin B1 is extremely sensitive to heat and is therefore partially destroyed during cooking.

This should also be taken into account when eating cereal products to meet the vitamin B1 requirement, as these are usually eaten heated.

Foods, of which a 100-gram portion covers at least 10 percent of the daily requirement of vitamin B1, are the following: sweetcorn, artichokes, bamboo shoots, romaine lettuce, asparagus, spinach, cauliflower, broccoli, Brussels sprouts, salsify, garden cress, parsley root, and garden herbs.

Oranges or dried fruits like sultanas, dried figs and dried plums also help meet the vitamin B1 requirement.

Riboflavin (vitamin B2)

The B2 vitamin has similar suppliers such as vitamin B1. Also, vitamin B2 is preferably obtained from nuts (almonds and coconut flakes), seeds (pumpkin seeds and sesame seeds), legumes (including soy products such as tempeh), mushrooms (especially mushrooms) and – in significantly smaller quantities – from the following vegetables: spinach, asparagus, Swiss chard, broccoli, kale, kohlrabi, green beans, cabbage, cauliflower, Brussels sprouts and pumpkin.

Herbs such as parsley and dill are also vitamin B2-rich and can be – even in larger quantities – wonderfully enjoyed in the form of green smoothies or fresh herb soups.

Niacin (Vitamin B3)

Vitamin B3 is found in peanuts, peanut butter, legumes, pumpkin seeds, pine nuts, sesame seeds, almonds, sunflower seeds, whole grains (millet, brown rice, etc.), dried fruits (e.g dried banana, dried apricots, dried figs), guavas and black elderberries are good vitamin B3 suppliers.

Extremely high levels are contained in dried chanterelles (57.6 mg Niacin per 100 grams) and dried porcini mushrooms (31.3 mg). But even fresh mushrooms provide so much niacin that just 100 grams are enough to cover 30 percent of your daily needs. The remaining 70 percent are easily consumed with a handful of peanuts.

Pyridoxine (Vitamin B6)

Already a meal from an avocado, a pepper, a portion of mixed vegetables like Broccoli, cauliflower, spinach, sweetcorn and a lentil salad cover up the daily requirement for an adult of vitamin B6. If you would eat a few more walnuts, you would have exceeded the official daily requirement by a mile.

Quinoa, millet and buckwheat are vitamin B6 suppliers in the carbohydrate sector. In addition to legumes, nuts and seeds, the following fruits and vegetables are also recommended:

bananas, raisins, mangoes, prickly pears, carrots, leeks, sauerkraut, Brussels sprouts, broccoli, green beans, lamb’s lettuce, kale, potatoes and chives.

Biotin (Vitamin B7)

Biotin is eaten with peanuts and other legumes (peas, bean sprouts, etc.), avocados, oatmeal, carrots, chicory, spinach, mushrooms, tomatoes, sweet potatoes, hazelnuts and almonds.

Folic acid (Vitamin B9)

Folic acid is found abundantly in plant foods. At 400 micrograms, the recommended daily requirement is in the meantime. Twenty years ago he was still at 150 micrograms.

This does not mean, of course, that you needed less folic acid in the past, but that you have become a bit smarter now and realize that we need significantly more nutrients than was originally assumed.

Folic acid foods include: peanuts (100 grams already cover half the daily requirement), green vegetables such as kale, brussels sprouts, peas, green beans, endive salad, corn salad, spinach, green asparagus, leeks, parsley, lettuce, fennel and broccoli, but also many other vegetables like cauliflower, celery and kohlrabi, as well as nuts for example: walnuts, hazelnuts and almonds.

Folic acid rich fruits are: strawberries, sour cherries, grapes, avocados and oranges. With a bowl of strawberries (250 grams) you have already covered almost half of your folic acid needs.

Methylcobalamin (Vitamin B12)

Vitamin B12 is produced by a healthy intestinal flora itself. However, since assessing your gut’s health is anything but easy and can change with the type and quality of diet, you should not rely too much on this source of vitamin B12 in a 100% vegan diet. However, one study showed that vegans who consumed algae had a higher vitamin B12 level than those who did not consume algae. Algae can be taken in the form of spirulina algae, AFA algae and chlorella algae or as sea vegetables.

Magnesium

Amaranth, quinoa, sea algae, pumpkin seeds, poppy seeds, sunflower seeds, almonds and the Sango Marine Coral are the magnesium star among the vegetable foods.

Cereals such as barley, oats, spelled, millet and wholegrain rice contain about as much magnesium that a 100-gram serving can cover about a quarter of the official daily requirement (about 350-400 grams).

Other magnesium-rich foods are: green leafy vegetables such as Swiss chard, spinach, nettle and purslane as well as herbs like basil, marjoram and sage. In addition, legumes such as beans, peas, lentils and soybeans, as well as pure cocoa and ginger.

We have put best magnesium supplements here together.

Selenium

Brazil nuts are especially rich in selenium. A handful of them and you do not have to worry about selenium anymore. Selenium is also very abundant in porcini mushrooms and in smaller quantities also in mushrooms, lentils, soybeans, as well as in oats, wholegrain rice and maize.

Potassium

In all fruits and especially vegetables there is a lot of potassium, so that a list would be endless long, so here are just a few selected plant foods that are especially rich in potassium: chard, spinach, lettuce, herbs, celery, kale, broccoli , Fennel, pumpkin, eggplant, kale, Brussels sprouts, turmeric, beets, asparagus, cauliflower, beans, potatoes, sweet potatoes, peppers, avocados, watermelons, prunes, kiwis, apricots, figs, bananas, oranges, raisins, ginger and molasses.

Iron

Many people believe that sooner or later vegans get anemia if they do not eat meat. Of course this is only the case if you eat meat, but none of the following foods. Then the body has no choice but to use the iron out of meat.

But really much iron is only contained in liver and black pudding. But who likes liver and black pudding and who eats that every day?

In addition, meat (muscle meat) contains a bit of iron, but nothing of all the other wonderful substances (in particular the cancer-protecting phytochemicals), which are included – in addition to iron – in the following vegetable foods:

The iron frontrunners are pumpkin seeds (12.5 Milligrams – the daily requirement is around 15 milligrams) and sesame seeds (10), amaranth (9), quinoa (8), millet, poppy, linseed, chanterelles, basil, sunflower seeds and dried peaches.

The spice turmeric contains over 40 milligrams of iron. Considering that people in Asia eat about 5 grams of turmeric a day in their food as well as tea, the yellow root can contribute to the daily Iron needs.

Also rich in green are leafy vegetables like Swiss chard, spinach, plantain, purslane, nettle, cress, dandelion, corn salad and other green leafy lettuce as well as herbs such as parsley, basil, thyme, dill, rosemary and the spice cinnamon.

Many legumes (chickpeas, lentils, etc.) and vegetables such as peas, shiitake mushrooms, salsify,vegetables Jerusalem artichokes, olives, Hijiki algae (sea) and leek also contain worthwhile amounts of iron.

It should be noted that the absorption of iron contained in food depends on many factors: For example, the need for iron (the higher the demand, the better the absorption, the condition of the digestive system (eg pH in the intestine, gastric acid production, etc.) and, last but not least, the other foods.

For example, vitamin C-rich foods promote iron intake extremely, while coffee, black tea, high-phosphate finished products and soft drinks, and calcium-rich dairy products inhibit iron absorption.

Zinc

Excellent sources of Zinc are nuts and seeds. Pumpkin seeds contain for example 7030 micrograms of zinc per 100 grams. Pig liver, on the other hand – and this is one of the most zinc-rich animal foods – contains only 6350 micrograms.

walnuts, Brazil nuts, peanuts and almonds contain much more zinc as meat. Legumes, buckwheat and millet also provide interesting amounts of zinc.

And avocados, herbs, green leafy vegetables (especially wild vegetables) still contain 600 to 900 micrograms of zinc, which equals the zinc content of fish. Miso also supplies zinc. It contains at least 500 micrograms of the trace element.

The following foods we usually consume only in small amounts, but due to their superior abundance of zinc, they can most prominently meet zinc needs:

a wonderful source of zinc is the microalgae Spirulina, which contains over 10,000 micrograms of zinc. Similarly rich in zinc are beechnuts and poppy. In addition, sesame seeds and Cocoa powder is also a prime source of zinc, although it should never be eaten in combination with milk.

Melatonin

The hormone melatonin is known for its great anti-aging and cancer-protective effect and is produced in the body from the messenger substance serotonin .

Serotonin, in turn, is derived from the amino acid tryptophan, so in order to get as much melatonin as possible, it is best to eat foods that contain a lot of serotonin or tryptophan.

These include quinoa, amaranth, Inka Gold (which contains all the building blocks for the formation of serotonin and thus also for melatonin), Jerusalem artichokes, pineapple, bananas, AFA algae and sesame seeds. Melatonin itself is said to be found especially in walnuts, but also in oats, brown rice, ginger, tomatoes, barley and cherries.

Calcium

When it comes to calcium, most people think of milk first. And indeed, not so much the milk, but hard cheese is incredibly rich in calcium. Here are two questions:

1. Can we make full use of the calcium from dairy products?

2. Do we even need as much calcium as is contained in cheese?

The answer to the first question can be found in our article on cow’s milk.

The second question is almost more interesting.

Meanwhile, there is evidence that humanity is more likely suffer from magnesium deficiency, which – with far-reaching health consequences – is favored by excess calcium (dairy products contain very little magnesium compared to calcium).

Calcium and magnesium should always be consumed in a 2: 1 ratio for optimum recovery, which is not possible with dairy products, but with plant foods.

Calcium is found in plant products in a sufficient amount for humans and in an ideal calcium-magnesium ratio in sesame (eg in the form of sesame “milk” and sesame), almonds (eg in the form of almond milk “, Almond paste, almond crackers, almond pies, etc.), hazelnuts and flaxseed, in the Sango sea coral and in green vegetables and wild vegetables such as kale, dandelion, garden cress, watercress, broccoli, fennel, Swiss chard, carrots and many more.

Poppy seeds, herbs and kitchen spices (dried herbs), sea vegetables, spirulina, stinging nettles, chickpeas (and other legumes), dried fruits (figs, apricots), soy milk, rice milk, hemp milk, tofu and tempeh are also rich in calcium.

Meat-Free Nutrition in Atherosclerosis and Cardiovascular Disease

Both, preventive and as a therapy, a meatless diet plan for atherosclerosis and cardiovascular diseases makes sense and is helpful.

Vegan nutrition is therefore not only fun, not only gives the highest culinary delights with a clear conscience, but provides our body with all nutrients and vital substances significantly better than any so-called mixed food could accomplish.

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youbfit · 7 years

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New Post has been published on You Be Fit

New Post has been published on http://www.you-be-fit.com/2017/06/30/low-carb-fruits-least-amounts-sugar/

Low-Carb Fruits With the Most and Least Amounts of Sugar

If you follow a low-carb diet or are living with diabetes, you may have a complicated relationship with fruit. You may have heard you don’t need to worry about how much sugar is in fruit because it is considered natural sugar. But that will depend whether you are following a diet that counts carbs or one that relies on the glycemic index or glycemic load. Knowing which fruits are naturally lower in sugar can help you make better choices to fit your diet.

The Natural Sugar in Fruit

The FDA recommends adults eat two cups of fruit or fruit juice or a half-cup of dried fruit per day. How much fruit you eat may differ if you are following a specific low-carb diet plan or if you are limiting carbohydrates in your diet due to diabetes.

Most fruits have a low glycemic index (GI) due to the amount of fiber they contain and because their sugar is mostly fructose. However, dried fruit (such as raisins, dates, and sweetened cranberries), melons, and pineapples have a medium GI value.

Fruits contain many nutrients, and if you want to satisfy a sugar craving, fruit is the best choice. The good news is that the fruits lowest in sugar have some of the highest nutritional values, including antioxidants and other phytonutrients. On the other hand, some people digest and process sugar better than others. If you are someone who responds well to a low-carb diet, it pays to be careful.

Quick View of the Sugars in Fruits

For a quick way to think about which fruits are lowest in sugar, use these rules of thumb. Fruits are listed here from lowest to highest sugar content:

Berries: These generally are the fruits lowest in sugar, and also among the highest in antioxidants and other nutrients. Lemon and lime are also in the lowest category.

Summer Fruits: Melons, peaches, nectarines, and apricots are next in sugar-order.

Winter Fruits: Apples, pears, and sweet citrus fruit such as oranges are moderate in sugars. (lemons and limes are low in sugar).

Tropical Fruits: Pineapple, pomegranates, mangoes, bananas, and fresh figs are high in sugar (guava and papaya are lower than the others).

Dried Fruit: Dates, raisins, apricots, prunes, figs, and most other dried fruits are extremely high in sugar. Dried cranberries and blueberries would be lower, except that a lot of sugar is usually added to combat the tartness.

Here is a deeper dive into the fruits ranked from lowest to highest in sugar.

Fruits Low in Sugar (Low-Carb Fruits)

Lime (1.1 grams of sugar per fruit) and lemon (1.5 grams of sugar per fruit) are rarely eaten as-is; they are mostly converted to juice and then sweetened. But you can add a slice to your water or squeeze them on food to add their nutrients and tartness.

Rhubarb: 1.3 grams of sugar per cup. You are unlikely to find unsweetened rhubarb, so check the label before you assume what you are eating is low in sugar. But if you prepare it yourself, you can adjust the amount of added sugar or artificial sweetener.

Apricots: 3.2 grams of sugar per small apricot. They are available fresh in spring and early summer. You can enjoy them whole, skin and all. Be sure to watch your portions of dried apricots, however, as (of course) they shrink when dried.

Cranberries: 4 grams of sugar per cup. While very low in sugar naturally, they are usually sweetened when used or dried, so be wary. If you use them in recipes yourself, you can adjust the amount of sugar added.

Guavas: 4.9 grams of sugar per fruit. You can slice and eat guavas, including the rind. Some people enjoy dipping them in salty sauces. They are the low-sugar exception to the tropical fruits.

Raspberries: 5 grams of sugar per cup. Nature’s gift for those who want a low-sugar fruit, you can enjoy raspberries in every way, eaten by themselves or as a topping or ingredient. You can get them fresh in summer or find them frozen year-round.

Kiwifruit: 6 grams of sugar per kiwi. They have a mild flavor but add lovely color to a fruit salad. Also, you can eat the skin.

Fruits Containing Low to Medium Levels of Sugar

Blackberries and strawberries: 7 grams of sugar per cup. With a little more sugar than raspberries, these are excellent choices for a snack, in a fruit salad, or as an ingredient in a smoothie, sauce, or dessert.

Figs: 8 grams of sugar per medium fig. Note that this figure is for fresh figs. It may be harder to estimate for dried figs of different varieties, which can have 5 to 12 grams of sugar per fig.

Grapefruit: 8 grams of sugar per grapefruit half. You can enjoy fresh grapefruit in a fruit salad or by itself, adjusting the amount of sugar or sweetener you want to add.

Cantaloupes: 8 grams of sugar per large wedge. These are a great fruit to enjoy by themselves or in a fruit salad. They are the lowest in sugar of the melons.

Tangerines: 9 grams of sugar per medium tangerine. They have less sugar than oranges and are easy to section for fruit salads. They are also easy to pack along for lunches and snacks, with built-in portion control.

Nectarines: 11.3 grams of sugar in one small nectarine. These are delicious fruits to enjoy when ripe.

Papaya: 12 grams of sugar in one small papaya. They are lower in sugar than the other tropical fruits.

Oranges: 12 grams of sugar in a medium orange. These are great to pack along for lunches and snacks.

Honeydew: 13 grams of sugar per wedge or 14 grams per cup of honeydew balls. They make a nice addition to a fruit salad or to eat by themselves.

Cherries: 13 grams of sugar per cup. Ripe fresh cherries are a delight in the summer, but watch your portions if you are limiting sugar.

Peaches: 13 grams of sugar per medium peach. You can enjoy them by themselves or in a variety of ways in desserts, smoothies, and sauces.

Blueberries: 15 grams of sugar per cup. They are higher in sugar than other berries but packed with nutrients.

Grapes: 15 grams of sugar per cup. While they are a nice snack, you’ll need to limit portions if you are watching your sugar intake.

Fruits Containing High to Very High Levels of Sugar

Pineapple: 16 grams of sugar per slice. It’s delightful, but as a tropical fruit, it is higher in sugar.

Pears: 17 grams of sugar per medium pear. This winter fruit is high in sugar.

Bananas: 17 grams of sugar per large banana. They add a lot of sweetness to any dish.

Watermelon: 18 grams of sugar per wedge. While this melon is refreshing, it has more sugar than the others.

Apples: 19 grams of sugar in a small apple. They are easy to take along for meals and snacks, but higher in sugar than tangerines or oranges.

Pomegranates: 39 grams of sugar per pomegranate. The whole fruit has a lot of sugar, but if you limit the portion to 1 ounce, there are only 5 grams effective (net) carbs.

Mangos: 46 grams of sugar per fruit. These tantalizing tropical fruits have a lot of sugar.

Prunes (66 grams of sugar per cup), raisins (86 grams of sugar per cup) and dates (93 grams of sugar per cup) are dried fruits that are very high in sugar.

Fruit and Low-Carb Diets

Some of the popular low-carb diet plans differ, based on whether they consider glycemic index or glycemic load (South Beach, Zone), while others just look at the amount of carbohydrate (Atkins, Protein Power).

Strict low-carb diet: At less than 20 grams of carbohydrate per day, you will likely be skipping fruit or substituting it rarely for other items in your diet. Concentrate on getting your nutrients from vegetables. Diets such as Atkins and South Beach don’t allow fruit in the first phase.

Moderate low-carb diet: Those that allow 20 to 50 grams of carbs per day have room for about one fruit serving per day.

Liberal low-carb diet: If your diet allows 50 to100 grams of carbs per day, you may be able to follow the FDA guidelines, as long as you limit other sources of carbs.

Not all low-carb diets limit fruit, however. Diets like the Paleo diet, Whole30, and even Weight Watchers (although it’s not necessarily a low-carb diet) do not place a limit on fruit.

In general, if you are following a low-carb diet, you should try and eat fruits that are low in sugar. When consulting the list below, which ranks fruit based on sugar content, keep in mind that some values are per cup while others are per whole fruit.

Fruit Choices When You Have Diabetes

Your fruit choices when you have diabetes depend on the diet method you are using. If you are counting carbohydrates, the are about 15 grams of carbohydrate in 1/2 cup of frozen or canned fruit or 2 tablespoons of dried fruit (such as raisins). But the serving size for fresh berries and melons are 3/4 to 1 cup so that you can enjoy more of them.

If you are using the plate method, you can add a small piece of whole fruit or 1/2 cup of fruit salad to your plate. If you are using the glycemic index to guide your choices, most fruits have a low glycemic index and are encouraged. However, melons, pineapples, and dried fruits have medium values on the GI index.

Source: Verywell.com

What is your favorite fruit?

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womensdiary-blog · 7 years

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Paleo Diet Plan – A Healthy Diet To Live Longer

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Paleo Diet Plan – A Healthy Diet To Live Longer

You have certainly heard people talking about Paleo diet as being a diet that promises weight loss, can prevent you from certain diseases, such as: Diabetes, heart diseases and even some types of cancer. Paleo diet is a very successful healthy diet plan because it was used by our ancestors. First of all, this type of lifestyle can be easily followed because our bodies adapt quickly to the new eating habits. DNA is still the same, so the additions of modern eating habit are useless, as long as our ancestors have survived with less food and not so diverse. Paleo diet plan keeps away many disorders which occur more and more often nowadays. This thing is caused mainly by the high consumption of calories, processed food such as cereals, dairies and food rich in sugar. Paleo diet simplifies to minimum this healthy eating habit and is based on two important elements: animal products and natural plants or vegetables. With other words: meat, vegetables, fruit and nothing more. No processed food, dairies or sweets!

Paleo diet includes: fish, eggs, chicken, turkey, duck, any type of fruit, seeds and natural vegetables. These types of products ensure the vitamins, nutrients and antioxidants that our body needs, and also the capacity of reducing GI. This prevents Diabetes, digestive disorders and obesity due to a high content of fiber which reduce constipation, gives satiety and the proteins from meat ensure the level of the energy that our body needs in order to manage with a tiring day at work.

RULES THAT HAVE TO BE FOLLOWED DURING PALEO DIET PLAN:

Plants / vegetables mean two thirds of the dish: the rest should be proteins, meaning a piece of meat no bigger that your hand, a fruit and healthy fats, such as avocado.

Eliminate all types of food that cause inflammations in the body: Paleo diet is the same as our ancestors, so eliminate processed food. This category of products have a lot of additives, preservatives, salt and sugar, well-known for their negative effect on the body, especially on immune system and which create inflammations. So, you have to exclude dairies, refined sweets, cereals. People who agree with Paleo diet say that all “nutritional benefits” of these types of products can be found in fruit and vegetables. Moreover, what is not mentioned about cereals is that they can irritate the intestines, leading to problems such as bloating and irritable colon syndrome.

Stop counting the calories: if you were paying attention on every calorie that you used to consume, Paleo diet does not ask you to do it. You can eat how much you want and anything you want, of course, by following rule number 1. As long as your body does not receive additives found in most of products on the market, it will “behave” normally and will not ask for salty and sweet products. You can choose fruit instead of sweets and a meal rich in proteins and vegetables instead of salty products.

Have your “dinner” for breakfast: this means that what you tend to eat for dinner, it is recommended to be taken as breakfast, first meal of the day. This is the proper moment when your body needs more those nutritive substances in order to face a long and tiring day. So, forget about milk and cereals and choose chicken, turkey, salmon or even a burger. These types of food maintain your satiety for a longer period of time and for dinner you may choose fruit or a salad with vegetables.

You may cheat once per week: you can benefit from Paleo diet if you follow this healthy diet 85%. Of course, if you follow 100%, for one month, you will get rid of extra pounds faster, but it is not recommended to be a restrictive diet, but a healthy lifestyle. So, from time to time, you can choose a slice of cake or a glass of red wine.

In order to follow a Paleo diet plan correctly, here is a list with food you should and should not consume:

ALLOWED FOOD FORBIDDEN FOOD Fruit (low level of sugar): apples, avocado, blackberries, papaya, peaches, plums, mango, lychee, blueberries, grapes, lemons, strawberries, watermelon, pineapple, guava, lime, raspberry, melon, bananas, figs. Dairies. Vegetables (excepting peas, green beans, potatoes): carrots, asparagus, avocado, artichokes, spinach, celery, broccoli, zucchini, cabbage, peppers, cauliflower, parsley, eggplant. Cereals. Meat with no fats: chicken, turkey, beef, veal, bacon, rabbit, bison, buffalo, goose, goat, pheasant, ostrich. Processed products and with sugar. Seafood: crayfish, shrimps, lobster, shellfish, scallops, oysters. Legumes. Nuts and seeds: almonds, cashew, pumpkin and sunflower seeds, pine nuts, Starch. Healthy fats (olive oil, nuts oil, canola oil, fish oil, organic butter, coconut oil). Alcohol.

CONTRAINDICATIONS: People who suffer from different diseases, such as gallstones and pancreatitis, which prevent fats digestion, especially animal fats from Paleo diet, they should see first a doctor to take an examination and medical tests to establish if they can follow or not Paleo diet plan. Also, you have to take into consideration that our ancestors used to have certain activities which nowadays are not so popular. For example, in the past people used to go hunting, research the environment, climbing and so on. They were not protected by modern inventions, such as shoes or paved streets, so they were training every muscle, every tendon, every ligament, protecting themselves from diseases such as arthritis, osteoporosis or other disorders which affect mobility. Moreover, they were sleeping very much, which makes it clear how that they were so healthy. The Sun, also, was an important element of daily life in the past and ensured the necessary of D vitamin, so hard to be taken from food. Smoking and alcohol were totally inexistent, risk factors that nowadays can be found in modern lifestyle.

Why you should choose Paleo diet plan

Paleo diet increases the level of healthy fats due to the consumption of fish.

There is no need to count the number of calories or the quantity of consumed products.

The proteins intake decreases appetite and accelerates metabolism to function better.

Being rich in proteins, Paleo diet maintains muscle mass, but stimulates fat burning.

All the risks of getting diseases are considerably diminished.

Paleo diet is alkaline and decreases the risk of liver disease.

This type of is rich in calcium and protects the body against osteoporosis and other bone diseases.

The most important benefits of Paleo diet plan

Regulating glucose.

Fat burning.

Anti-inflammatory effect.

Reducing allergies.

Improving the skin and teeth.

Improving the quality of sleeping.

Regulating the energy during the day.

Improving cells and brain health.

Weight loss.

Controlling appetite and hunger.

Maintaining a good digestion and an effective absorption of the nutrients.

Improving intestines and stomach health.

Reducing bloating and flatulence.

Improving immune system and also general mood.

Why is Paleo diet a healthy diet?

Paleo diet can reduce the risk of cardio-vascular diseases, blood pressure, inflammations, may lead to weight loss, reduces acne and promotes a proper health and athletic performance, according to its followers. People who promote Paleo diet consider that humans are genetically programed to eat similar to our ancestors, before the agriculture. On the other side, the ones that do not agree with Paleo diet think that this reason is not valuable and that humans have evolved physiologically to consume what they consume nowadays. A reason for our nutritional evolution is the appearance of lactase gene, the enzyme which decomposes the sugar from the milk, the lactose. 10.000 years ago, this enzyme was deactivated during childhood and everybody had intolerance to lactose. In general, the types of food included in the Paleo diet plan are healthy and maintain satiety for a long period of time. You will be surprised to see that a bowl of vegetables keeps away your craving and hunger better than a bowl of cereals.If you choose to follow or not Paleo diet plan, which is not really a “diet”, it represents a healthy lifestyle. Combine a healthy diet plan with sport: If you want to live as our ancestors you will have to fight against “the creatures of nature” in order to develop your physical abilities, focusing and mental abilities. The followers of Paleo diet do not admit to follow this diet plan without doing sport daily. These two elements are essential to achieve your goals in having a better health. Paleo diet is connected with CrossFit, un extremely intense sport which is not recommended for everybody. Set a proper salt consumption: If you eliminate processed food, which is the first cause of salt excess in the body, Paleo diet followers do not consume much salt. The combination of less salt and more potassium is a good recipe for the health of the heart and lowering blood pressure.

How healthy are the products of Paleo diet plan

Low fat proteins: the sources of low fat proteins sustain the development of muscle mass (important for both men and women, because you can tone your body and burn more calories daily), the health of bones and proper functioning of immune system. Proteins regulate your hunger more than carbohydrates, so, eating less you will lose weight if you want.

Fruit and vegetables: they are rich in antioxidants, vitamins, minerals and phytonutrients which decrease the risk of certain types of cancer, Diabetes or neurologic fall.

Paleo diet helps in preventing Diabetes: A recent study has compared the effect that Mediterranean diet has on people who suffer from insulin resistance for type 2 Diabetes with the effects of Paleo diet. The conclusion was that Paleo diet succeeded to reverse the signs and symptoms of insulin resistance, while Mediterranean diet had no effect.

RECIPES FOR PALEO DIET PLAN

American pancakes Ingredients: 1 tablespoon of konjac flour (it replaces the egg), 1 tablespoon of 100% natural sugar replacement, 150 ml almonds milk, 2 tablespoons of almonds flour, baking powder, 1 tablespoon of coconut oil. Preparing: mix the konjac flour with sugar replacement, add the milk and then mix them. Add the rest of the ingredients. Cook them into a pan and coconut oil. You can add berries topping.

Tortilla without eggs Ingredients: 100 g of coconut flour, 20 g flax flour, 3 tablespoons of Psyllium Husk flour, 1 tablespoon of sodium bicarbonate, ½ tablespoon of Himalaya salt, 30 g coconut oil, 450 ml hot water, 1 tablespoon of lemon juice. Preparing: mix all dry ingredients. In hot water add coconut oil, add lemon juice and gradually add dry ingredients and mix them continuously. Because is still hot, leave it until it cools down, and then mix again. Spread the mixing between 2 pieces of baking paper. Then fry it with coconut oil and both sizes. You can use Tortilla instead of bread.

Oatmeal and coconut biscuits Ingredients: 100 g oatmeal flakes flour, 20 g sugar replacement, 50 g oatmeal flakes, 50 g coconut, 1 tablespoon of sodium bicarbonate, salt, 100 g coconut oil, 4 tablespoons of warm water.

Preparing: mix dry ingredients in a bowl. Add gradually coconut oil and water, mixing them continuously. Put the mixing with a spoon on a tray with baking paper. Bake the biscuits for 12-15 minutes. You can eat them after they get cold.

Gingerbread with nuts and orange juice Ingredients: 100 g nuts, sugar replacement, 20 g orange juice, cinnamon. Preparing: mix all the ingredients, form the gingerbread and bake them for 10-15 minutes, 200 degrees Celsius. As long as they are still hot, add vanilla powder on the top.

Hot chocolate with Indian flavors Ingredients (for two portions): coconut milk, 200 ml water, 5-6 spoons of cocoa powder, 1 spoon of konjac flour, 3-4 spoons of sugar replacement, 3-4 smashed cardamom, 2-3 anise, 1 vanilla stick, 2 grails. Preparing: pour the coconut milk in a bowl, add some water, cardamom seeds, cocoa powder, vanilla, anise and konjac flour mixed with sugar replacement. Mix them carefully, take out the anise and pour the chocolate into two glasses. Add grail foam on the top and add some cocoa powder.

Bounty muffins Ingredients: 50 g coconut flour, 1 spoon of cocoa, 1 spoon of coconut oil, 5 spoons of sugar replacement, 2 spoons of konjac flour, 1 tablespoon of vanilla sugar, ½ tablespoon of sodium bicarbonate, 250 ml coconut milk.Put all the ingredients in the blender and mix them, add the milk gradually. Divide the mixing in 12 muffins. Bake them for 15 minutes, 200 degrees Celsius. Coconut cream: 100 m coconut, 2 spoons of coconut oil (or cocoa butter), sugar replacement, coconut milk, 1 tablespoon of konjac flour. Mix all the ingredients into a blender and add the cream on the muffins, then add chocolate topping on the top.

Paleo bread (no carbohydrates, no gluten, no lactose, no soy) Ingredients for 500 g of bread: 200 g chopped almonds, 50 g chopped sesame, 50 g arrowroot flour, 6 spoons of coconut oil, 40 g coconut milk, 4 eggs, ½ tablespoon of Himalaya salt, ½ tablespoon of sodium bicarbonate, 1 tablespoon of apple vinegar.

Preparing: It is very easy to make this Paleo bread. Just mix all the ingredient with a blender, then bake the mixing in a silicone tray for 25 minutes, 220 degrees Celsius. It is recommended for people with Diabetes.

Paleo chips Ingredients: 50 g oatmeal flakes, 30 g bran oatmeal, 35 g seeds mixing: flax, sesame, sunflower, 20 g pumpkin seeds, 25 g flax flour, 2 spoons of coconut oil, 115 ml water, 30 g parmesan, Himalaya salt, ½ tablespoon of baking powder. Preparing: mix all the ingredients in a bowl. Then spread half of the mixing between 2 pieces of baking paper. Cut with the knife by pressing to get a straight edge. Add on top of them a mix of seeds and parmesan. Bake them for 20-25 minutes, 180-200 degrees Celsius.

Zucchini chips

Ingredients: 1 zucchini, 1 spoon of olive oil or coconut oil, salt, spices. Preparing: wash the zucchini and cut them into thin slices. Put them into oil, then on the baking paper and add salt or spices. Bake them for 45 minutes, 100 degrees Celsius, then turn the chips over and leave them to bake until they become crispy.

Apples and nuts Paleo slices

Ingredients: 2 eggs, 5 spoons of sugar replacement, 100 g nuts, 100 g arrowroot, 2 spoons of almonds flour, 1 tablespoon of sodium bicarbonate, 60 g coconut oil, 100 ml coconut milk, 1 tablespoon lemon juice, 2 apples, ½ tablespoon cinnamon, 2-3 spoons of broken nuts. Preparing: mix the eggs with sugar replacement until they become foam. Add coconut, lemon juice; mix the dry ingredients and add them gradually. On a tray put some baking paper and then the mixing. Unpeel the apples, cut them into slices and add some cinnamon on them. Put them on the mixing and then add the broken nuts. Bake for 30-35 minutes, 180 degrees Celsius. Cut into slices after it becomes cold.

Paleo diet plan is a healthy diet plan for women who want to follow it as an obesity treatment. Paleo diet followers say that you can lose weight quickly only by respecting the rules of this healthy diet plan and choosing some of the Paleo diet recipes. Paleo diet is not a restrictive diet, this is well-known as the healthiest lifestyle.

#A Healthy Diet To Live Longer #Paleo Diet #Paleo Diet Plan #Diets

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