Tag Archives: fruit

food, Nutrition, Recipes

BSB SMOOTHIE

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Good Morning, wake up to tasty good day

Banana Strawberry Blueberry Smoothie, a delicious fresh fruit energy drink.

I love having this on days when your mornings are sweltering with heat. It is great anytime of the day.

Orange juice, strawberry, banana, blueberry smoothie
INGREDIENTS:
  • 2 Bananas
  • 1/2 cup Frozen Blueberries
  • 2 cups Frozen Strawberries
  • 1 cup Orange Juice
RECIPE:

Add orange juice, banana, frozen strawberries and frozen blueberries to the blender in that order. Turn it to smoothie setting if you have. If not pulsate the blender on and off. After a few minutes turn on medium and stop it. Turn on to high until smooth.

food, Recipes

RAISIN PASTE

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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 – 30 minutes
Yield: 1 servings +
Skill Level: Easy
Kitchen Appliance: Food Processor, Stove, sauce pan and spatula

Raisin paste is always a good match for thinner dough, thumbprint cookies or cinnamon rolls if the dough is thinly rolled and its more of a delicate pastry. The raisin paste is great for Filo, buttery, croissant Doughs.

Ingredients

  • 1 Cup Raisins
  • 1/4 to 2/3 cup Water (enough to cover raisins)
  • 1/2 stick Butter
  • 2 tablespoons Sugar
  • 2 tablespoons Cinnamon

Directions

  • Add the Raisins and water into the saucepan and place on stove
  • Bring to a boil and turn down fire.
  • Simmer for 10 minutes
  • Remove from heat and add the butter, cinnamon and sugar.
  • Stir until the sugar dissolves
  • Use you spatula to remove everything and place into the food processor.
  • Make sure it processes to a smooth texture.
  • Take your spatula and remove all the paste into a container with a lid.
  • Set in refrigerator until ready to use.

Its better to make the paste a day ahead or even a few days. Remove from refrigerator at least 2 hours prior to use. Must be at room temperature so it spreads evenly like butter. This is awesome on toast in the morning.

food, Recipes

Prune Pastry by Cooking is Therapy

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Prune Danish

BY: Cooking Is Therapy

Check the website for complete recipe and pictures.

      At one time I had the good fortune to live near a remarkable Jewish Bakery. They created the most eye catching flavorful desserts I had ever seen or tasted. When I moved out of the area and realized I no longer had access to some of my favorites; I decided it was time to start creating my own.       One of these fabulous treats was Prune Danish. Now many people just are not into prunes always seeing them as simply a source of fiber for regularity. However, their flavor complements the flaky pastry crust that surrounds them. Prunes are NOT just for fiber any more!      And so let me entice you to try making what you see above and enjoying the aroma and flavor of your own freshly baked Prune Danish!
      Below are two versions you may follow. The Puff Pastry and Lekvar Prune Butter are what yielded the photo above. BUT you can also create your own prune filling and use a softer pastry as will be detailed in what follows. Mix, match and try what you will as they will still taste great.
 Let us begin with the Puff pastry:
2 1/2 sticks cold unsalted butter
1/2 cup cold tap (or bottled) water
1 tsp salt
2 cups all purpose flour
1/2 tsp vanilla
1/8 tsp Cardamom (ground)

Measure the water, add the salt and vanilla, stir to dissolve and set aside.
Cut up butter into small size chunks ( I cut 1/2 inch pats then split those into four)
Place flour and cardamom into bowl of food processor with METAL blade (not dough blade)
Add about 1/2 stick’s worth of the cut up butter and pulse 12 times for one second each
Add remaining butter and long pulse twice to incorporate (5 seconds each)
Add water and pulse three or four times until dough forms a rough ball.
Flour your work surface (I use a large wooden pastry board) and scrape dough out of processor onto the floured surface. 
Shape dough into a rough rectangle and place between two LARGE sheets of plastic wrap (OR you could use waxed paper).
Roll dough into a 12X18 inch rectangle
Peel away top plastic then invert dough onto floured work surface 
Peel away second plastic then fold dough in thirds on the width so as to end up with a 6X18 inch rectangle. Fold one side in then the other overlapping.
Roll up dough from a six inch side making sure the end is on the bottom.
Press dough into a a square, wrap in plastic and refrigerate one hour.

Pastry number two is a softer one:

1 8oz. brick of cream cheese
3 sticks of butter (salted)
3 cups all purpose flour
1/8 tsp cardamom
1 tsp vanilla

Place 3 cups flour and 1/8 tsp cardamom into food processor with metal blade
Cut up butter into smaller chunks (cut 1/2 inch pats then cut each into 4)
Cut up Cream cheese into rough chunks as well
Add butter to processor and pulse until four and butter combine roughly
Add cream cheese and vanilla and pulse until the dough comes together
CAREFULLY remove from processor and work with your hands into a ball
Place in a bowl and cover with plastic wrap then into the fridge for one hour.

Those are the two dough options. Both taste good.

As to the prune filling – well I really like the Simon Fischer Lekvar Prune Butter in the18oz jar. I have bought it on Amazon. It is Natural and tastes really good. I have even spread it on English muffins for breakfast. They sell the jars as a pack of 6 which is okay as they will last you a while. They also sell 17oz in a pack of 3 but you pay shipping so the six pack is a better value. Try this stuff it is REALLY good. I used to use the Solo Prune Filling in the can until my grocery store stopped carrying it. Now I realize they did me a favor as that one was nowhere near as good as Simon Fischer.

IF you feel REALLY ambitious and would rather make your own prune filling then here goes MY version.

2 cups pitted prunes
1/2 cup dark raisins
1 cup Brandy (or if you do not like using alcohol use boiling water)
3/4 cup mild honey
1/8 tsp salt
1 tsp grated Orange Peel (fresh grated or from the jar)
   (I use a Microplane to get very fine fresh orange and lemon peels. If you do not have one GET one – they are wonderful.)

Put prunes and raisins into a container or bowl and pour on brandy (or boiling water). Stir well and cover with container lid or plastic wrap. (Brandy gives a great flavor and the alcohol will cook out anyway).
Allow fruit to soak overnight 
Place softened fruit into food processor with metal blade
Add peel and salt and pulse three or four times
Add honey and run processor until well mixed and smooth
Do not worry if mixture seems thin as you are going to refrigerate this overnight and it will firm up at that time. 

Notice I do NOT cook the prunes as do many recipes. I do not like the taste or texture. The alcohol in the Brandy really plumps and tenderizes the fruit. Boiling water will do okay but not as good as Brandy!

NOW whichever dough you have made you will cut into four equal parts. That is if you like your    Danish LARGE with lots of filling – as I DO! If you want smaller ones then by all means divide further. The techniques are the same regardless so YOU decide.

For the Puff Pastry roll each part of dough on Floured surface until you have a 6″X6″ square.
     (That is for the four LARGE size as shown above)
For the soft pastry instead of flour you will coat your work surface with a mixture of 1 cup  confectioners sugar and 1 cu granulated sugar. Mix them up together and use like flour on work surface to roll out dough.

Puff Pastry:

For the two front danish in the photo which are the standard looking type, look at the 6X6 square from one point so you see what is like a diamond shape. I use a Tablespoon and a teaspoon to load the filling down the center of the diamond leaving an inch at either “tip”. I use quite a bit of prune in each because I like it that way and the bakery I once frequented did the same.
NOW you will fold the two SIDE tips inwards so they overlap over the prune filling (just like you see in the photo above.) Also curl up the other two end points making a sort of ridge which will help keep any filling from running out. This is for the standard look.
Use a large flat spatula to lift the danish from the work surface on to your baking sheet.
 I use a standard cookie sheet which is lined with a Silpat. You can buy Silpat (or silicone) liners on Amazon OR when they have them Costco sells a set for a LOT cheaper. I always have TWO silpat    lined cookie sheets for when I make cookies.

The other fancier danish starts out the same with the square but now you look at it AS a square and load the filling down the center leaving an inch at either end. 
Next you will use a sharp knife to slice the dough into strips coming no closer to the filling than a half inch.
Like a lattice you will fold first one “flap” then its opposing over the filling so they overlap.
Just look at the picture above and you can see what I am trying to describe. I like the look of these for some reason.    

Check out these great recipes by Cooking is Therapy

Soft Pastry:

 Use the “square/diamond” instructions above only coat your surface with the mix of    confectioners and granulated sugars. I would NOT try the overlapping strips with this softer dough. You might end up with a mess.
In both cases place cookie sheet with pastries into the fridge while the oven preheats to 350.
 Before placing in oven either spray top surface of pastries LIGHTLY with PAM (and please use the original as it has the best taste) OR separate out an egg white and whip it up with a whisk until it is more liquid. Brush this on the tops of the pastries if you wish. I prefer the PAM as I do not like the added egg taste. 
Start out setting your timer at fifteen minutes and then check every five minutes after that until  pastry is golden brown as above. 
DO NOT leave and do NOT forget to check. Every oven is different and there is no way to be exact with timing. Just go by smell and sight to judge when these are done. 

Remove from oven leave ten minutes then transfer to cooling racks. Enjoy!

So there it is, another great recipe for the use of healthy prunes.

Enjoy!!! Bon Appetit

News, Travel Destinations

Remembering The Fresh Fruit Of California.

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In the 1967 my cousins and I built a tree house in the plum tree and we watched the Disneyland fireworks. We use to play army in the orange groves. Using the oranges as hand grenades and drinking the juice when we were thirsty. I can remember waking up in the morning to fresh strawberries on the kitchen table. Plums picked fresh from the tree. Sunday we would go to my grandmothers house and she had apricot’s, Apples and some other fruits in her yard.

July 17, 1955: Disneyland opening aerial. In foreground is the still-unfinished Santa Ana Freeway. The Harbor Blvd. intersection is on extreme right.

We were surrounded by fruits and vegetables. No matter if we were walking to school or to the store fields and orchards every where. Disneyland and Knotts Berry Farm were surrounded by Orchards and fields.

Agriculture is one of the prominent elements of the state’s economy: California leads the nation in the production of fruits, vegetables, wines and nuts. The state’s most valuable crops in 2019 are cannabis, nuts, grapes, cotton, flowers, and oranges. California produces the major share of U.S. domestic wine. Also grown carrots, lettuce, tomatoes, onions, and broccoli.

Orange Groves: In the late 1880s, California citrus growers began organizing themselves into cooperatives, with the goal of increasing profits by pooling their risk and increasing their collective bargaining power with jobbers and packers. The economic depression that began in 1893 worsened farmers’ situations, and intensified their desire to self-organize to their own benefit.

In 1893, P.J. Dreher and his son, the “father of the California citrus industry” Edward L. Dreher (1877–1964), formed the Southern California Fruit Exchange in Claremont, a small college town near Los Angeles. It originally represented only growers of oranges: in 1896 lemon growers joined as well.[3] The exchange soon included growers and groves in Riverside in Riverside County, Pomona and San Dimas in Los Angeles County, and Santa Paula, Saticoy, Fillmore, Rancho Sespe, Bardsdale and Piru in Ventura County; by 1905, the group represented 5,000 members, 45% of the California citrus industry, and renamed itself the California Fruit Growers Exchange. In 1952, it changed its name to Sunkist Growers, Inc.

Strawberry Fields: The strawberry Festival in Garden Grove California was started in 1958. The festival became and has always been a charitable event benefiting local organizations. In the past 50 years over $4.5 million has been donated to hundreds of non-profits.

Avocado Groves: The Hass avocado had one of its first commercial successes at the Model Grocery Store on Colorado Street in Pasadena, California, where chefs working for some of the town’s wealthy residents bought the new cultivar’s big, nutty-tasting fruit for $1 each, a very high price at the time (equivalent to $14 in 2018).

Almond Trees: Almonds arrived in California in the 1700’s when Jesuit missionaries from Spain brought them as food and later planted them in their coastal missions. Eventually, settlers found that the nut grew much better in the inland areas of the state, away from the cool coastal fog. In the past 30 years, California’s almond yield has quadrupled, covering more than half a million acres in the lush San Joaquin, Fresno and Sacramento valleys. Today: Almonds are California‘s top agricultural export and largest tree nut crop in total dollar value and acreage. They also rank as the largest U.S. specialty crop export.

Cannabis: Is leading the agricultural market financially in 2019 with Billions being made yearly by the growers. It’s a cash crop unlike no other. It is now being offered on the stock market.

fitness and exercise, Health & Beauty, Home & Garden, News, Nutrition

AMERICA, CODE BLUE… Young Pregnant Women Down!

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USA Reports: Cardiac Arrest In Younger Pregnant Women Is On The Rise

BY: Chad Rhodes

NYU – School Of Medicine has conducted a study for the past 12 years on Heart Disease in pregnant women. Between 2002 and 2014 Cardiac Arrest has been the leading cause of death for 25% of young pregnant women. Heart Disease has been the number one cause of death for women for many years, but for younger women this is a drastic change compared to earlier years.

The disease in young women has been increasing and raising great concerns not only for the mother, but for the health of the unborn child also.  The risk factors for heart disease continue to increase in the United States. “High blood pressure, high cholesterol, diabetes are all higher in our younger women. Stress is another factor in High Risk pregnancy.

Rise in obesity in society plays a big part. Between more junk food available and the convenience of the “Drive Thru food”. Adding yeast to many packaged food and many drinks also.

Don’t get me started on Soda. This is a heart Killer, Diet KILLER.

You could ask if the younger women are getting enough “Quality” exercise, food and fluid intake. We all know with our busy lives exercise is the last thing we want to do after work all day. Making a wholesome meal for the family is about all the energy you can muster up. You end up asking yourself, where do I fit the time in?

The family entrees from the frozen section become your main staples. The concentrated amounts of sodium and preservatives is off the charts. Not only are you adding all this to your body that is creating it’s own voyage of problems to your heart risk factors.

Exercise does not have to mean Hitting the Gym 3 times a week. You can walk, band workout and create a new healthy diet. Include fresh home cooked meals that are lean, ending bad calorie intake.

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Healthy Ingredients

Get the kids to help you in the kitchen with dinner. Bringing your kids up with healthy choices makes their lifestyle an asset to their healthy future. Kids are great for washing the vegetables and mixing things up relieves you from 30 minutes of stress and time.

Most parents can not spend hours away from the kids, house or work. My solution is to incorporate the kids activities with yours.

Weekends are a good place to start. Take the kids for a walk every morning, that gets all of you on the road to increased blood flow through your body. As we all know the heart needs lots of exercise and if you sit for 8 hours a day, you need this more than those who stand up for work.

The U.K. Side

BJOG: UK Reports, Nearly one in four cardiac arrests in pregnancy are associated with complications of obstetric anesthesia.

Nearly one in four cardiac arrests in pregnancy are associated with complications of obstetric anesthesia, according to a new study published today (Friday 24 February) in BJOG: An International Journal of Obstetrics and Gynecology (BJOG).

The aim of this study was to estimate the incidence of cardiac arrest in the UK obstetric population, describe how cardiac arrest in pregnancy is managed and report maternal and fetal outcomes. Using the UK Obstetric Surveillance System (UKOSS), researchers identified 66 women who had experienced a cardiac arrest in pregnancy among 2.3 million who gave birth between 2011 and 2014.

The three year study shows that maternal cardiac arrest in the UK is very rare (a 1 in 36,000 risk) and that maternal survival rates of 58% were possible due to timely resuscitation and rapid perimortem caesarean section (PMCS). In the 66 women involved in the study, cardiac output was restored in 48 and 49 women had a PMCS. The results also show that time from collapse to PMCS was significantly shorter in women who survived. 58 babies were delivered, 12 were stillborn.

Results found that the main association of collapse among antenatal women was obstetric anesthesia, given as an epidural, spinal or combined spinal-epidural. 16 (24%) of the women in the study had a cardiac arrest following obstetric anesthesia (all survived).

Meanwhile, 12 of the 16 women (75%) who had a cardiac arrest following obstetric anesthesia were obese (defined as having a Body Mass Index of 30kg/m2 or more). This supports the view that obese pregnant women are at a higher risk of complications of anesthesia, as the increased body fat makes procedures technically more difficult.

The study also shows that hypovolaemia (a decrease in blood volume), venous thromboembolism (a formation of blood clots in the vein) and amniotic fluid embolism (when amniotic fluid or other debris makes its way into the mother’s blood) are the main non-anaesthetic causes of cardiac arrest. As recommended in the most recent MBRRACE-UK report, there is a pressing need to improve systems focused on preventing and responding appropriately to these complications.”

In addition, of the 66 women who arrested in pregnancy, 27 had co-morbidities which may have contributed to maternal arrest. The most common problems reported were asthma, mental health problems, cardiac disease, hypertension, hematological, autoimmune and endocrine problems.

The researchers suggest a revision of multi-disciplinary training for healthcare professionals, and a revision of supervision and support on the labor ward.

Dr Virginia Beckett, lead author and consultant obstetrician and gynecologist at Bradford Teaching Hospitals NHS Foundation Trust, said:

“Our study shows that management of cardiac arrest in pregnancy in the UK, following the introduction of training such as the Managing Obstetric Emergencies and Trauma (MOET) course, has resulted in a 58% maternal survival rate. The main reasons for this appear to be the involvement of senior medical professionals and swift PMCS.

“American data shows that up to one third of women who arrest die with their baby still in utero. In the UK, we take a very different approach; in this study, PMCS was carried out in 49 (74%) of the 66 women involved (only two women remained undelivered when they should have had a PMCS). This is close to a five-fold improvement. Rapid PMCS saves women’s lives.

“However, our study shows that the single, biggest association of maternal cardiac arrest is a complication of anesthesia. Further research is needed into this finding which presents an opportunity to reduce the incidence of maternal cardiac in the UK.

Mr Edward Morris, Vice President for Clinical Quality at the Royal College of Obstetricians and Gynecologists (RCOG), said:

“This study demonstrates the importance of robust multi-disciplinary risk assessment processes in antenatal care, as well as team training to manage obstetric emergencies. It is also a great example of the value of collecting high quality data through UKOSS to improve outcomes for patients.

“Childbirth can be unpredictable and timely access to specialist care is critical; especially for those considered at higher risk due to per-existing health conditions. This data supports existing evidence that maternal cardiac arrest is becoming more common, and there may be opportunities to further improve survival rates through detailed analysis of this data.

“Obesity has reached pandemic proportions globally, with around one in five pregnant women in the UK considered obese. This increases their risk of miscarriage, stillbirth and neonatal death as well gestational diabetes, blood clots, per-eclampsia, more complicated labors, and severe bleeding after the birth. Although they survived, a high proportion of the women who had cardiac arrests following obstetric anesthesia were obese.

“Maintaining a normal body weight can reduce the risk of complications for both mother and baby. Women should keep active and eat well prior to conception and limit weight gain during pregnancy in order to improve their own health and provide their baby with the best start in life.”

Mr Michael Masch, Deputy Editor-in-chief of BJOG, added:

“Although about 60 percent of women survived, and most received timely resuscitation and perimortem caesarean section, this study highlights the necessity for regular multi-disciplinary training in specific arrest management. Further research into the links between anesthesia and cardiac arrest is also warranted.”

Ends

For media inquiries or copies of the study please contact the RCOG press office on 020 7772 6357 or email .

Notes to editors:

VA Beckett, M Knight, and P Sharpe. The CAPS Study: Incidence, management and outcomes of cardiac arrest in pregnancy in the UK: a prospective, descriptive study. BJOG 2017: DOI: 10.1111/1471-0528.14521

The article can be found here: http://onlinelibrary.wiley.com/doi/10.1111/1471-0528.14521/full

This study was funded by a grant from Wellbeing of Women.

BJOG: An International Journal of Obstetrics and Gynecology is owned by the Royal College of Obstetricians and Gynecologists (RCOG) but is editorially independent and published monthly by Wiley. The journal features original, peer-reviewed, high-quality medical research in all areas of obstetrics and gynecology worldwide. Please quote ‘BJOG’ or ‘BJOG: An International Journal of Obstetrics and Gynecology’ when referring to the journal. To keep up to date with our latest papers, follow @BJOGTweets.

The Royal College of Obstetricians and Gynecologists is a medical charity that champions the provision of high quality women’s healthcare in the UK and beyond. It is dedicated to encouraging the study and advancing the science and practice of obstetrics and gynecology. It does this through postgraduate medical education and training and the publication of clinical guidelines and reports on aspects of the specialty and service provision.

Health & Beauty, Nutrition, Recipes

Eating Clean Does Not Mean Starving Yourself

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23 Ways To Eat Clean

Replace processed, fake foods with these healthier clean eating foods.

Cleaner, healthier eating

Healthy eating isn’t always easy, especially with junk foods tempting you at the grocery store, corner deli, and even the office kitchen. Though clean eating at every meal isn’t always realistic, you can take steps to limit processed food. Here, we show how common foods morph from real (i.e. apples) to highly processed (apple toaster pastries).

Has YOUR Diet been High Jacked by the manufactures? The #1 reason your belly fat won’t go away is Hidden SUGAR! Manufactures have replaced sugar with Corn Syrup, Artificial Sugar Syrup and other sugar substitutes. Read your labels. Same for sodium. Your goal: Choose from natural foods as often as possible, go with foods that are somewhat processed in a pinch, and limit your intake of highly processed items to none.

1. Apples
1st choice (natural state): Apple
2nd choice (somewhat processed): Applesauce
Limit (highly processed): Apple toaster pastry
Shopping tip: While applesauce is a healthy choice, it has fewer nutrients than a whole apple.

2. Oranges
1st choice (natural state): Orange
2nd choice (somewhat processed): 100% orange juice
Limit (highly processed): Orange drink
Shopping tip: Many fruit drinks contain high fructose corn syrup and little real juice.

3. Strawberries
1st choice (natural state): Fresh strawberries
2nd choice (somewhat processed): Strawberry preserves
Limit to NONE (highly processed): Strawberry gelatin dessert
Shopping tip: Gelatin desserts usually contain artificial strawberry flavor, not real fruit.

4. Peaches
1st choice (natural state): Peach
2nd choice (somewhat processed): Canned peaches in 100% juice
Limit (highly processed): Canned peaches in heavy syrup
Shopping tip: Fruit canned in heavy syrup has more sugar and calories than fresh fruit.

5. Figs
1st choice (natural state): Fresh figs
2nd choice (somewhat processed): Fig preserves
Limit (highly processed): Fig sandwich cookies
Shopping tip: Packaged fruit cookies may contain refined sugar and preservatives.

6. Pineapple
1st choice (natural state): Pineapple
2nd choice (somewhat processed): Canned diced pineapple
Limit (highly processed): Pineapple cocktail cup
Shopping tip: Fresh pineapple is higher in vitamins C and A and beta-carotene than canned.

7. Corn
1st choice (natural state): Corn on the cob
2nd choice (somewhat processed): Corn tortilla chips
Limit (highly processed): Cornflakes
Shopping tip: Buy tortilla chips with just three ingredients: whole corn, oil, and salt—and eat in moderation with Fresh Homemade Salsa or Pica De Gallo.

8. Spinach
1st choice (natural state): Spinach
2nd choice (somewhat processed): Bagged prewashed spinach
Limit (highly processed): Frozen creamed spinach
Shopping tip: When buying frozen vegetables, avoid those packaged with sodium-rich sauces. Buy plain and add your own light sauce. (Is spinach healthier than kale? Find out in their Health Food Face-Off.)

9. Garlic
1st choice (natural state): Garlic
2nd choice (somewhat processed): Jarred minced garlic
Limit (highly processed): Bottled garlic marinade
Shopping tip: Minced fresh garlic is cheaper and more flavorful than jarred.

You Shouldn’t Toss Sprouted Garlic out. Plant it in your garden to keep pests away.

10. Carrots
1st choice (natural state): Carrots
2nd choice (somewhat processed): Baby carrots
Limit (highly processed): Frozen honey-glazed carrots
Shopping tip: Baby carrots are healthy but more expensive than regular-size loose carrots.

11. Soup
1st choice (natural state): Soup from scratch
2nd choice (somewhat processed): Canned soup
Limit (highly processed): Dehydrated soup mix
Shopping tip: Homemade soup often has less sodium and more flavor than canned.

12. HAM
1st choice (natural state): Heritage ham
2nd choice (somewhat processed): Deli ham
Limit (highly processed): Packaged deli bologna
Shopping tip: Heritage varieties of pork are much less likely to contain hormones than factory meat is.

13. Turkey
1st choice (natural ttate): Whole turkey
2nd choice (somewhat processed): Deli turkey
Limit (highly processed): Store-bought turkey meatballs
Shopping tip: If you buy turkey and other meats at the deli counter, ask for brands free of fillers and nitrates.

14. Beef
1st choice (natural state): Grass-fed beef
2nd choice (somewhat processed): Grain-fed beef
Limit (highly processed): Frozen beef patties
Shopping tip: Grass-fed meat is higher in nutrients and lower in fat than grain-fed beef.

15. Chicken
1st choice (natural state): Fresh chicken breasts
2nd choice (somewhat processed): Deli sliced chicken
Limit (highly processed): Chicken nuggets
Shopping tip: Chicken nuggets contain very little real chicken.

16. Eggs
1st choice (natural state): Pasture-raised eggs
2nd choice (somewhat processed): Omega-3-fortified eggs
Limit (highly processed): Egg beaters
Shopping Tip: Pasture-raised eggs may have 35% less saturated fat, 60% more vitamin A, and 200% more omega-3s compared to omega-3-fortified eggs and egg beaters, which come from chickens kept in coops.

17. Cream
1st choice (natural state): Cream
2nd choice (somewhat processed): Fat-free half cream / half milk
Limit (highly processed): Flavored dairy creamer
Shopping tip: Flavored dairy creamers are often made with colorings, artificial flavors, and corn syrup.

18. Yogurt
1st choice (natural state): Organic 100% Natural Plain yogurt no sugar added with Fresh Fruit
2nd choice (somewhat processed): Flavored yogurt
Limit (highly processed): Flavored yogurt drink
Shopping tip: Buy plain yogurt and flavor it at home with honey or fresh fruit.

19. Bread
1st choice (natural state): Whole grain bread
2nd choice (somewhat processed): Wheat bread
Limit (highly processed): Fortified white bread
Shopping tip: If a whole grain isn’t the first ingredient, you’re missing out on nutrients.
20. Pasta
1st choice (natural state): Dried whole wheat pasta
2nd choice (somewhat processed): Dried white pasta
Limit (highly processed): Instant noodles, Simen, Mac & Cheese
Shopping tip: Whole grain pasta is higher in antioxidants than white or instant noodles.

21. Brown
1st choice (natural state): Brown rice
2nd choice (somewhat processed): White rice
Limit (highly processed): Flavored instant rice
Shopping tip: Brown rice, unlike white, hasn’t had its fiber-rich layers of bran and germ removed.

22. Peanuts
1st choice (natural state): Peanuts
2nd choice (somewhat processed): Natural peanut butter
Limit (highly processed): Processed peanut butter
Shopping tip: Natural peanut butter should contain only peanuts and a dash of salt.

23. Soy
1st choice (natural state): Fresh edamame (whole soybeans)
2nd choice (somewhat processed): Tofu
Limit (highly processed): Frozen veggie burgers (containing soy ingredients)
Shopping tip: Frozen veggie burgers are vegetarian-friendly but are highly processed.

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It has been shown that eating a correct diet of clean foods can lessen the impact of depression and several other illnesses.

 

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