Although the determinants of mental health are complex, there is emerging and compelling evidence for nutrition as a significant factor in the high prevalence and incidence of mental disorders, suggesting that diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology.
Strawberries picked in summer are sun-kissed with sweetness—a taste that’s almost impossible to find throughout the rest of the year. For a dessert, this cake is relatively nutritious as the recipe has just enough sugar and loads of good taste—your family and guests will think they’re super indulging —Swweeeet!!!
Wholesome ingredients, make these bars a yummy and nutrient dense snack after school or practice, out on a hike, or between meals. They’re a good source of protein, healthy fats, and low-glycemic index carbs. Just 5 ingredients—Easy to make too!
Apples and potatoes grown without pesticides can be hard to find this time of year—just two edibles on the the Environmental Working Group’s Dirty Dozen* list which suggests the fresh foods that harbor the most pesticide residue. Yet, a U.S. Department of Agriculture funded research study** suggests that washing fruits and vegetables with edible skins in a simple baking soda solution, results in greater pesticide removal than either a commercial produce-wash or tap water. Soak produce for at least two minutes of baking soda solution: 2 cups water + 1 teaspoon baking soda.
When it comes to hors d’oeuvres, I often feel a bit helpless, as I don’t care much for cheesy, creamy balls or dips. This recipe is relatively easy and offers flavorful, satisfying bites without getting overstuffed at holiday parties or before big meals. Salmon, of course, is a super source of Omega-3 Fats—a nutrient we often don’t get enough of—and benefits the heart and brain. Other nutrition bennies from this hors d’oeuvre include whole grain fiber, protein, calcium, vitamin D, and antioxidants.
A hearty new take on an old classic that’s full of flavor and comes together quickly. Beyond the nutrient-rich tomatoes, cauliflower is also full of vitamins, minerals, and antioxidants, while the beans boost the fiber and provide quality protein. Really good leftover! As the soup warms at the end, make up a grilled cheese with arugula or spinach and Dijon mustard on rustic whole grain bread—a complete meal.
Move over soy, almond, rice, and coconut milks—the plant-based milk market has surged to include cashew, flaxseed, hazelnut, macadamia nut, oat, pea, potato, and quinoa milks. Even lupine seed milk is sprouting up in Germany and is being sold in some European grocers.
Whatever your motivation to switch from dairy milk to a plant-based milk substitute, this article reviews the nutritional pros and cons of enjoying your "milk" of choice.
Tabbouleh is a great way to use a surplus of summer cucumbers and fresh tomatoes—even “B” or blemished tomatoes still have great taste and nutrition. Quinoa adds a super nutritional twist—its high protein content makes this a great main dish. Leftover, this tabbouleh is a great bite when you’re on the run.
Kale is often considered as a fall and winter vegetable, yet early-mid summer kale is a bit more tender and mild, and makes for a really good, nutrition-packed pesto. Lemon brightens the flavor; walnuts add their own taste as well as a nice texture. A food processor brings this pesto together quickly for pasta, pizza, salads, and more. Freezes well for later use.
What’s really in your olive oil bottle?… Olives are stone fruits, like cherries and plums. Real, extra virgin olive oil is the fresh-squeezed juice from pressed olives—seasonal, perishable, and never better than the first few weeks it was made. It’s best to choose bottled oil in dark glass or other containers that protect against light degradation, and buy a quantity you’ll use up in a relatively short period of time. Read about brands that have made false claims along with recommendations for pure, good extra virgin olive oils…