A creamy smoothie with crunchy toppings — in a bowl!
Ingredients
Smoothie base
1 1/2 cups plain yogurt
1 banana, frozen
1/2 cup orange juice
1 cup berries of your choice
1 tablespoon flaxseeds
1 scoop vanilla plant-based protein powder, optional
Toppings
1 tablespoon slivered almonds
1 teaspoon chia seeds
1 tablespoon pomegranate seeds
Directions
Blend all base ingredients together until smooth, adjusting for sweetness and thickness.
Serve immediately in a large bowl with toppings.
Ingredient health benefits
Yogurt: With probiotics and prebiotics to go around, yogurt is a great way to show your stomach some love. Yogurt is also a complete protein, which means it has all nine essential amino acids that your body needs to function properly (but can’t make on its own). And, most famously, it has calcium to keep your bones happy and healthy.
Bananas: Most everyone knows that bananas are a great source of potassium, but there’s so much more to this zany-looking fruit than popular knowledge conveys. Bananas also have magnesium and vitamin B6, which help regulate blood pressure and metabolism. And they have fiber to keep your gut working properly.
Flaxseed: This little seed really is worth the hype. Flaxseed is a source of omega-3 fatty acids (omega-3s, for short), which are vital for your body to function as it should. Flaxseed also has fiber and antioxidants that fight damaging free radicals and chronic inflammation.
Chia seeds: Another tiny seed with plenty of perks, chia seeds improve your digestion and promote the growth of good bacteria that keep your gut healthy. Their quirky ability to expand in fluid can help you stay fuller for longer when they’re in your stomach juices, which can be helpful if you’re trying to lose weight.
Pomegranate seeds: These little gems are as good for you as they taste. The squishy packets around the seeds contain juice that’s high in antioxidants, which might support the health of your heart. Pomegranate juice may also have cancer-fighting abilities, but research is ongoing. Still, incorporating pomegranates into a hearty, nutritious diet wouldn’t hurt!
Nutrition information (per serving)
Makes 4 servings Serving = 3/4 cup
Calories: 160 Carbohydrate: 27 g Sugars: 17 g Fiber: 4 g Saturated fat: 0.5 g Cholesterol: 5 mg Protein: 9 g Sodium: 70 mg
Ironically, not every pear is “pear-shaped.” One variety, Asian pears, is actually shaped like an apple. But no matter their shape, all pears are rich in disease-fighting nutrients.
“Pears are so healthy, and most people tolerate them very well,” says registered dietitian Beth Czerwony, RD, LD. “They’re terrific for your digestion and have other impressive health benefits. They’re a perfect snack if you’re craving something sweet.”
Types of pears
Pears are members of the Rosaceae plant family, along with apples, apricots, cherries, peaches and several other fruits and berries. Pears can range in texture, color, crispness, juiciness and sweetness. Common varieties you may find in the grocery store include:
Anjou (green or red).
Asian.
Bartlett.
Bosc.
Comice.
Concorde.
Forelle.
Seckel.
Starkrimson.
Health benefits of pears
Are pears good for you? Absolutely. Pears are a great source of antioxidants, fiber, potassium and vitamin C. But they’re not just full of nutrients — they also may lower your risk of some diseases. Here are five ways pears boost your health.
1. A nutritious source of vitamins and minerals
Like most fruit, pears are a source of good nutrition. One medium pear has approximately:
Nobody enjoys the dreaded crash that happens after sugary foods spike your blood glucose. Steady blood sugar means a steady supply of energy, which is healthier for your body. Blood sugar management is even more important if you have diabetes.
Czerwony says pears may help stabilize blood sugar and even reduce your risk of Type 2 diabetes. How? Fiber, for starters. A medium pear offers nearly one-quarter of the fiber you need in a day. Fiber helps keep blood sugar steadier by slowing your body’s absorption of sugar.
Pears also contain anthocyanin, an antioxidant. An observational study suggests a link between eating anthocyanin-rich foods and a lower risk of Type 2 diabetes.
Another study showed that eating pears could significantly lower your odds of developing Type 2 diabetes. For each serving of pears eaten per week, researchers found a 3% lower risk of Type 2 diabetes.
In addition, pears are a low-glycemic food, which means they won’t spike your blood sugar like sugary foods and some fruits can.
3. Relieves constipation and improves digestive health
Fiber adds bulk to and softens your stool, which helps things move along in your gut. Lots of foods contain fiber, but pears are a particularly excellent source.
A single pear contains 6 grams of fiber (more than 20% of what an adult needs in a day). And pectin, a type of fiber in pears, has some specific benefits. Pectin is a soluble fiber known to help:
Constipation: In a study of 80 people with constipation, pectin significantly improved food movement through their digestive systems and reduced symptoms.
Gut microbiome: Pectin promotes the growth of good bacteria in your colon, according to a review of several studies, helping your microbiome stay healthy.
To reap the fibrous benefit of pears, don’t skip the skin. “Pear skin contains a significant amount of the fruit’s total fiber content,” notes Czerwony.
4. Lowers inflammation
Inflammation happens when your immune system tries to protect you from something — an infection, a toxin or some other offender. Some temporary inflammation is actually a healthy response to these things. But when inflammation hangs around, it can contribute to diseases such as Alzheimer’s, asthma, cancer and Type 2 diabetes.
Antioxidants are nutrients that can prevent some of the cell damage that leads to inflammation. Pears are rich in powerful types of antioxidants called flavonoids.
Research shows that flavonoids can reduce inflammation and lower the risk of:
Potassium, known to help reduce high blood pressure — another risk factor for heart disease.
In addition, a study examining the effects of fruit and vegetable consumption suggests eating pears lowers your risk of stroke. And one large clinical trial showed a link between eating pears and a lower risk of dying from heart disease.
Are fresh, canned or frozen pears better?
“In general, fresh fruits are best because they have the highest amount of nutrients,” explains Czerwony. “Frozen is usually a close second to fresh. The heat of canning, though, can break down certain nutrients.”
But don’t avoid canned pears completely. They’re still good for you. She advises looking for pears in water rather than syrup, which adds unneeded sugar.
“You might be surprised by what you can do with fresh pears,” she adds. “Think of how you use apples — sliced raw, in pies or baked — and you can do all those things with pears.”
Do you miss seeing a stack of pancakes on the brunch table? Now you don’t have to. These grain-free, sugar-free, dairy-free pancakes are the perfect guilt-free treat. They’re easy to make, and the whole family will love them. Yum!
Ingredients
3 large omega-3 eggs ¾ cup almond milk ½ tablespoon freshly squeezed lemon juice 1 teaspoon pure vanilla extract ½ cup coconut flour ½ teaspoon baking powder ½ teaspoon baking soda Pinch of sea salt ¼ cup roughly chopped walnuts coconut oil, for greasing the skillet (about ¼ cup) 1 pint fresh blueberries ½ cup arrowroot 1 teaspoon cinnamon
Directions
In a large bowl, whisk the eggs and then add the almond milk, lemon juice, and vanilla. Whisk until well-blended. In a separate bowl, mix together the coconut flour, cinnamon, baking powder, baking soda, salt and arrowroot. Add the dry ingredients to the wet mixture, ¼ cup at a time, while continuously whisking. Once combined, gently fold in the walnuts.
Grease a large skillet and place over medium heat. Once the skillet is hot, use a ladle to pour 3-inch pancakes onto the skillet. Cook until bubbles appear, then flip. The pancake should cook on each side for about 2-3 minutes. Repeat with rest of the batter. Add a tablespoon or more of coconut oil to the hot griddle, as needed.
Make a blueberry sauce by simmering the blueberries in a small saucepan with 2 tablespoons of water for 10 minutes before serving.
To serve, place 3 pancakes on a plate and top each stack with the blueberry sauce.
Nutritional information (per serving)
Makes 2-3 servings.
Calories 423 Total Fat 19 g Protein 12 g Fiber 14 g Sugar 14 g Sodium 416 mg
Registered dietitian Lara Whitson, RD, LD, shares how watermelon is actually healthy for you, along with five watermelon recipes.
Is watermelon healthy?
Watermelon is 92% water. No surprise there, considering it’s in the name. But more than keeping you hydrated during hot summer days, watermelon has a number of other health benefits. It’s packed with antioxidants like lycopene that can help protect against chronic diseases like diabetes and cardiovascular disease.
And when eaten regularly as part of a healthy balanced diet, it can help make you feel fuller longer. With a low amount of calories, sodium and cholesterol, alongside higher amounts of calcium, vitamin C and magnesium, watermelon is one fruit you don’t want to miss out on year-round. Even the rind and its seeds offer some benefits.
“You can stir-fry the rinds with other vegetables and add spices to the seeds, like you might do with pumpkin seeds, for an easy and healthful snack,” says Whitson.
Watermelon basil granita
This shaved ice dessert gets a fruity twist with watermelon chunks. It also pulls in star ingredients like fresh lime juice and basil leaves, which offer their own health benefits for a refreshing mid-afternoon sweet escape.
Watermelon, tomato and herb salad with feta
Calorie-conscious dishes can still go big on flavor. This refreshing salad, perfect for picnics and cookouts, pairs watermelon with tomatoes bountiful in benefits, alongside red wine vinegar, fresh mint, almonds and feta cheese.
Fresh watermelon fruit smoothie
This is just one of several ways to crank up your chill summer drinks: Puree 1-1 1/2 cups chopped watermelon with 1 cup ice and a little water or fresh juice for a sip-worthy smoothie as you soak in the sun.
Watermelon salad with cucumber, tomato and almonds
This recipe doubles down on the use of veggies by incorporating beefsteak tomatoes, cucumber, a fresh ear of corn and basil, along with a hearty serving of watermelon for a subtly sweet finish.
Fruit salad spring rolls
Not only is this sweet snack filling, but it also puts a dessert-like twist on classic Vietnamese and Thai spring rolls. By wrapping julienned watermelon, green apple and pineapple in spring roll wrappers made from rice paper, and creating a dipping sauce with Greek yogurt and tahini, this recipe makes for a great palate cleanser for any summer cookout.
“Eat your broccoli,” may be a familiar refrain from your childhood. Maybe you didn’t love broccoli as a kid, but your parents were onto something. The “little trees” are full of fiber, folate, vitamins and more.
Broccoli is a member of the Brassica genus of plants, also known as the cabbage family. Broccoli’s relatives include Brussels sprouts, cabbage, cauliflower, chard and watercress. Many Brassicas have strong flavors and mix well with meats and other vegetables.
“A pile of steamed broccoli doesn’t appeal to everyone,” recognizes registered dietitian Beth Czerwony, RD, LD. “But broccoli is incredibly versatile and can be used in so many different dishes. Toss it in with your stir fry, chop it fresh in a salad or roast it with your baby potatoes. And with an abundance of nutrients, there are many benefits of eating broccoli.”
It’s worth finding ways to add broccoli to your diet because it’s a health-boosting dynamo. Here’s some motivation for you to get your green on: Some of the beneficial substances in broccoli are somewhat unique to the Brassica family of vegetables. Broccoli provides nutrients that may:
Reduce your risk of cancer.
Help control blood sugar.
Protect your gut.
Boost immunity.
As a superfood status, broccoli can improve your health with these five components:
1. Compounds to reduce cancer risk
“Broccoli offers some powerful molecules that protect your cells from damage,” says Czerwony. “Some of them even destroy cancer cells.”
Detoxify certain substances that promote the growth of cancer cells, which means they don’t remove the substances, but they remove the harmful effects.
Provide antioxidants, which prevent cell damage that can lead to cancer.
Stop the growth and spread of cancer cells.
Support apoptosis, your body’s process for destroying cells that could turn into cancer.
These anticancer molecules are in several of broccoli’s cruciferous veggie relatives, too. These nutrients don’t survive cooking or freezing. So, to get the benefits, raw broccoli is best.
“Some of these compounds are even more concentrated in broccoli sprouts,” notes Czerwony. “You can find broccoli sprouts in health food stores and many grocery stores. Sprouts are also easy to grow at home using a sprouting kit.”
2. Nutrients to help manage blood sugar
Both human and lab studies suggest compounds in broccoli may help lower blood sugar in people with Type 2 diabetes. This effect may be due to the antioxidants in broccoli, like vitamin C.
Research shows that fiber can also help with blood sugar management. At 2.5 grams of fiber per cup, broccoli is a good source of this nutrient.
3. Ligands to protect your gut
In a nonhuman study, researchers found that broccoli can help protect the lining of your small intestine. Compounds found in broccoli, called aryl hydrocarbon receptor ligands, help keep small intestine cells working well.
Why do those cells matter so much? When your small intestine lining is healthy, it only allows water and nutrients to pass through it into your bloodstream.
But when the cells of the lining are damaged, undigested food particles, bacteria and other disease-causing particles may pass through. A damaged small intestine lining can lead to infections and inflammation. It can also prevent you from absorbing the nutrients you need.
4. Vitamin C to boost immunity
Vitamin C is well-studied as an immune-boosting nutrient. When you don’t have enough vitamin C, you’re more likely to get infections.
The antioxidant effects of vitamin C also help your body keep free radicals under control. “Free radical damage is linked to all kinds of problems, including Alzheimer’s disease, autoimmune diseases, cancer, heart disease and Parkinson’s disease,” says Czerwony. When you don’t have enough antioxidants to neutralize free radicals, they damage your cells.
Surprising but true: Broccoli has more vitamin C than oranges. In 1 cup of the green cruciferous veggie, you get a whopping 81 milligrams of vitamin C. That’s 90% of the daily U.S. recommended dietary allowance (RDA) for adults. (An orange has about 70 milligrams.)
5. Nutrients to help heart health
Research suggests certain bioactive compounds in broccoli may boost your heart health in a variety of ways. It may:
Lower triglycerides and LDL (“bad”) cholesterol: “High LDL can lead to fatty deposits on your artery walls, increasing your risk of artery disease, stroke and heart attack,” Czerwony explains. Research shows that eating broccoli can lower triglycerides, a type of fat, as well as LDL.
Reduce calcium buildup in blood vessels: When calcium builds up on your blood vessel walls, it increases your risk of heart attack and stroke. According to research, broccoli can help reduce this calcium buildup.
Is frozen broccoli healthy?
“If you want those anticancer compounds like sulforaphane, choose fresh broccoli,” advises Czerwony. Freezing inactivates sulforaphane.
“Frozen broccoli also loses a bit of its vitamin content. But overall, frozen broccoli is still very healthy. It’s better than not eating any broccoli because you still get a lot of the health benefits,” she continues.
Need some broccoli-inspired meals? Try these easy recipes:
Some have called bananas “nature’s perfect snack,” and it’s easy to see why. The curvy yellow fruits come conveniently packaged, travel well in a lunch bag or purse and are incredibly versatile. They make a great smoothie mixer or a tasty topper on cereal or oatmeal and even have their very own category of (delicious!) muffins and bread.
Are bananas healthy?
“Absolutely,” says registered dietitian Elyse Homan, RD, LD. “They’re full of nutrients and easy on the gut. Very few people have problems digesting bananas.”
So, what are you eating when you peel and enjoy? A medium-sized ripe banana contains:
105 calories.
1 gram of protein.
28 grams of carbohydrates.
15 grams of (natural) sugar.
3 grams of fiber.
Less than 1 gram of fat.
Health benefits of eating bananas
From vitamins to minerals to fiber, bananas are good for you, with lots of nutrition to offer. Plus, they’re easy to digest, reiterates Homan. Here’s a breakdown of banana’s most notable nutritional benefits:
1. Fiber for improved digestion and disease prevention
With 3 grams (g) of fiber, a banana supplies nearly 10% of what you need in a day, based on a 2,000-calorie daily diet, according to the U.S. Department of Agriculture (USDA) dietary guidelines.
You hear “fiber” and probably automatically think of digestion. It’s true — fiber is great for your gut. It helps keep things moving in your intestines, and most of us probably need to eat more.
Vitamin C (ascorbic acid) is a nutrient that helps your body absorb iron and boosts your immune system’s ability to fight illness. Adults need 75 to 90 milligrams (mg) per day. A banana delivers about 10 mg of vitamin C.
Vitamin C is one of many antioxidants you can get from food. Antioxidants are important because they cancel out free radicals in your body. Free radicals can build up and damage your cells, leading to disease. But antioxidants like vitamin C keep free radicals in check.
“One banana will give you one-quarter to one-third of the vitamin B6 you need in a day,” says Homan.
4. Potassium for organ health and lower blood pressure
The USDA recommended daily intake of potassium for adults is 4,700 to 5,000 mg. A banana supplies you with about 422 mg, or a little less than 10% of what you need per day.
Potassium, a mineral, does a lot for your body. It’s essential for the proper function of your:
Heart.
Kidneys.
Muscles.
Nerves.
Getting enough potassium also keeps your blood pressure in a healthy range. Potassium, which lowers blood pressure, balances out sodium, which raises blood pressure.
Homan says potassium also benefits your vascular system — the network of blood vessels and lymph vessels that run through your body’s tissues and organs — and reduces your risk of:
Heart disease.
Kidney failure.
Stroke.
5. Magnesium for improved blood pressure, blood sugar and more
A single medium-sized banana offers about 32 mg of the mineral magnesium, which fulfills around 8% to 10% of your daily magnesium requirement.
Magnesium is involved in many processes in your body, including:
Blood pressure.
Blood sugar levels.
Building proteins.
Maintaining bone.
Muscle function.
Nerve function.
Bananas and resistant starch
Green, or unripe, bananas are high in resistant starch. “Your body can’t digest resistant starch,” notes Homan. “Instead, it’s a prebiotic that promotes the growth of good bacteria in your colon.” Prebiotics improve digestive health and can be helpful if you’re experiencing diarrhea.
“I often hear patients say they avoid bananas since they’ve heard the fruit is too high in sugar,” says Homan. As bananas ripen, much of the resistant starch changes to sugar. But the health benefits of antioxidants and fiber outweigh the naturally occurring sugar. For those worried about blood sugar levels, pair bananas with a protein source such as peanut butter or a cheese stick for better control.
A small word of warning about unripe bananas: “If you’re not used to eating resistant starch, start slowly to let your body get used to it. Some people can experience constipation, gas and bloating at first,” adds Homan.
Another plus of this fruit? In addition to all the health benefits of bananas, they’re less expensive than many other fruits.
Kickstart your New Year’s health resolutions this month with these top nutrition tips from our Senior Dietitians at Blackrock Health Hermitage Clinic. Prioritise your health this year by following some simple guidelines:
– Prioritise whole foods: Swap processed snacks for nourishing, nutrient-dense snacks such as nuts and dried fruits, fruit and yogurt, cheese and crackers, nutty flapjacks, oat snacks. When opting for convenience snacks be aware of the ingredient list, some snacks which may label themselves as ‘healthy’ alternatives may have a long list of ingredients, generally the more whole ingredients and the shorter the list the better!
– Stay hydrated: Start each day with a glass of water and aim for 8 glasses throughout the day. Proper hydration is key for energy and overall well-being.
– Limit alcohol: Alcohol dehydrates and can cause fatigue which leads to poorer food choices as well as negatively impacting overall health. Swap alcoholic drinks for non-alcoholic alternatives where possible and aiming for at least three alcohol free days per week.
– Stay active: Incorporating some daily movement (outside if possible) will support overall mood, energy levels and health.
– Plan ahead: Try not let busy schedules derail your healthy eating goals. Meal prepping, batch cooking and planning snacks will help you stay on track.
At Blackrock Health, our Dietetics and Clinical Nutrition department is made up of Registered Dietitians who help manage and support a variety of nutritional and medical concerns to patients across our clinics.
Kickstart your New Year’s health resolutions this month with these top nutrition tips from our Senior Dietitians at Blackrock Health Hermitage Clinic. Prioritise your health this year by following some simple guidelines:
– Prioritise whole foods: Swap processed snacks for nourishing, nutrient-dense snacks such as nuts and dried fruits, fruit and yogurt, cheese and crackers, nutty flapjacks, oat snacks. When opting for convenience snacks be aware of the ingredient list, some snacks which may label themselves as ‘healthy’ alternatives may have a long list of ingredients, generally the more whole ingredients and the shorter the list the better!
– Stay hydrated: Start each day with a glass of water and aim for 8 glasses throughout the day. Proper hydration is key for energy and overall well-being.
– Limit alcohol: Alcohol dehydrates and can cause fatigue which leads to poorer food choices as well as negatively impacting overall health. Swap alcoholic drinks for non-alcoholic alternatives where possible and aiming for at least three alcohol free days per week.
– Stay active: Incorporating some daily movement (outside if possible) will support overall mood, energy levels and health.
– Plan ahead: Try not let busy schedules derail your healthy eating goals. Meal prepping, batch cooking and planning snacks will help you stay on track.
At Blackrock Health, our Dietetics and Clinical Nutrition department is made up of Registered Dietitians who help manage and support a variety of nutritional and medical concerns to patients across our clinics.
Fuel up with protein and healthy fats for breakfast!
A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.
These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.
There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.
Ingredients
Kosher salt 1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods) ½ cup water ¼ cup extra-virgin olive oil 2 small spring onions or 2 large shallots, chopped 2 small spring garlic (whites) or 3 garlic cloves, minced 2 tablespoons Greek yogurt (optional) 12 ounces whole grain pasta, such as linguine, rigatoni or small shells Freshly ground black pepper ¼ cup fresh mint (peppermint preferred), thinly sliced Espelette pepper to taste (optional) Grated Parmigiano Reggiano cheese (optional)
Directions
Bring a large pot of water to boil and add enough salt to make it salty like the sea.
Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.
Nutritional info (per serving)
Makes 4 servings.
Calories: 554 kcal Total fiber: 12 g Soluble fiber: 0.1 g Protein: 15.5 g Total fat: 16.7 g Saturated fat: 2.0 g Healthy fats: 12.1 g Carbohydrates: 84 g Sugars: 7.7 g Added sugars: 0 g Sodium: 178 mg Potassium: 433 mg Magnesium: 14 mg Calcium: 134 mg
Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.
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