INGREDIENTS

2 tbsp. olive oil

1 (15-oz) can black beans, rinsed

1/2 tsp. cumin seeds

1 clove garlic, finely chopped

Kosher salt

Pepper

4 c. baby spinach

1 tbsp. fresh lemon juice

8 large eggs

8 yellow corn tortillas

Sour cream, crumbled queso fresco, and cilantro, for serving

DIRECTIONS

1. Heat 1 tablespoon oil in a large skillet on medium. Add beans, cumin, and garlic. Season with 1/8 teaspoon each salt and pepper and cook until garlic starts to turn golden brown, about 2 minutes. Add spinach, remove from heat, and toss together until leaves just barely wilt. Stir in lemon juice.

2. In a large bowl, whisk together eggs, 1 tablespoon water, and 1/2 teaspoon each salt and pepper. Heat remaining tablespoon oil in a 10-inch nonstick skillet on medium. Add eggs and cook, stirring with a rubber spatula every few seconds to desired doneness, 2 to 3 minutes for medium-soft eggs.

3. Lightly char tortillas under broiler or over a gas flame. Fill tortillas with beans, eggs, sour cream, queso fresco, and cilantro, if desired.

 

Source: Woman’s day

INGREDIENTS

2 large eggs, divided

1 c. ricotta cheese

1 c. baby spinach, roughly chopped

1 c. basil, chopped

1/4 c. sun-dried tomatoes (about 9), finely chopped

1/4 tsp. red pepper flakes

Kosher salt

2 refrigerated rolled pie crusts (from 15-ounce box)

Sesame seeds, for sprinkling

DIRECTIONS

1. Heat oven to 400°F. Line large rimmed baking sheet with parchment paper. In small bowl, whisk together one egg with 1 tablespoon water; set aside.

2. In medium bowl, combine ricotta, spinach, basil, tomatoes, red pepper, remaining egg and 1/4 teaspoon kosher salt.

3. Unroll pie crusts and cut each into 4 wedges. Divide ricotta mixture among wedges (about 3 tablespoons for each), placing on 1 side. Fold dough over filling and press edges with fork to seal.

4. Transfer to prepared baking sheet. Brush tops with egg mixture and sprinkle with sesame seeds, if desired. Bake until golden brown, 16 to 20 minutes.

 

Source: Goodhousekeeping

Macadamia nuts are tree nuts that have a subtle, butter-like flavor and creamy texture.

Native to Australia, macadamia trees are now grown in various places around the world, such as Brazil, Costa Rica, Hawaii, and New Zealand.

Like most other nuts, macadamia nuts are rich in nutrients and beneficial plant compounds. They’re also linked to several benefits, including improved digestion, heart health, weight management, and blood sugar control.

Benefits of macadamia nuts:

1. Rich in nutrients

Macadamia nuts are calorie-rich nuts that are high in healthy fats, vitamins, and minerals. One ounce (28 grams) offers:

Calories: 204

Fat: 23 grams

Protein: 2 grams

Carbs: 4 grams

Sugar: 1 gram

Fiber: 3 grams

Manganese: 58% of the Daily Value (DV)

Thiamine: 22% of the DV

Copper: 11% of the DV

Magnesium: 9% of the DV

Iron: 6% of the DV

Vitamin B6: 5% of the DV

Macadamia nuts are also rich in monounsaturated fats, a type of fat that may boost heart health by lowering your total and LDL (bad) cholesterol levels.

These nuts are low in carbs and sugar and have a moderate fiber content. This combination makes them unlikely to spike your blood sugar levels, which may be especially beneficial for people with diabetes.

 

2. Loaded with antioxidants

Like most nuts, macadamia nuts are a great source of antioxidants.

Antioxidants neutralize free radicals, which are unstable molecules that can cause cellular damage and increase your risk of conditions like diabetes, Alzheimer’s disease, and heart disease.

Additionally, macadamia nuts boast some of the highest flavonoid levels of all tree nuts. This antioxidant fights inflammation and helps lower cholesterol.

Furthermore, this nut is rich in tocotrienols, a form of vitamin E with antioxidant properties that may help lower cholesterol levels. These compounds may even protect against cancer and brain diseases.

 

3. May boost heart health

Macadamia nuts may lower your risk of heart disease.

Various studies suggest that eating 0.3–1.5 ounces (8–42 grams) of these nuts daily can lower total and LDL (bad) cholesterol levels by up to 10%.

Interestingly, a small study in people with high cholesterol noted that a diet rich in macadamia nuts reduced levels of this blood marker as much as a heart-healthy, low-fat diet recommended by the American Heart Association.

What’s more, eating 1.5–3 ounces (42–84 grams) of macadamia nuts each day may significantly reduce markers of inflammation, such as leukotriene B4. Inflammation is a risk factor for heart disease. Researchers believe the heart benefits of macadamia nuts may come from their high monounsaturated fat content.

 

4. May reduce your risk of metabolic syndrome

Metabolic syndrome is a cluster of risk factors, including high blood sugar and cholesterol levels, that raise your risk of stroke, heart disease, and type 2 diabetes. Research shows that macadamia nuts may protect against both metabolic syndrome and type 2 diabetes.

 

5. May aid weight loss

Despite being rich in calories, macadamia nuts may help you lose weight.

This may be partly explained by their amounts of protein and fiber, two nutrients known to reduce hunger and promote feelings of fullness.

Research further shows that a portion of the fats in nuts may remain in the nut’s fibrous wall during digestion. Thus, macadamia and other nuts may provide fewer calories than previously thought.

Macadamia nuts are also rich in monounsaturated fats, especially the omega-7 fat palmitoleic acid, which may protect against unwanted weight gain.

Spirulina is among the world’s most popular supplements.

It is loaded with various nutrients and antioxidants that may benefit your body and brain.

 

1. Spirulina Is Extremely High in Many Nutrients

Spirulina is an organism that grows in both fresh and salt water. It is a type of cyanobacteria, which is a family of single-celled microbes that are often referred to as blue-green algae. Just like plants, cyanobacteria can produce energy from sunlight via a process called photosynthesis.

Spirulina was consumed by the ancient Aztecs but became popular again when NASA proposed that it could be grown in space for use by astronauts.

A standard daily dose of spirulina is 1–3 grams, but doses of up to 10 grams per day have been used effectively.

This tiny alga is packed with nutrients. A single tablespoon (7 grams) of dried spirulina powder contains:

Protein: 4 grams

Vitamin B1 (thiamine): 11% of the RDA

Vitamin B2 (riboflavin): 15% of the RDA

Vitamin B3 (niacin): 4% of the RDA

Copper: 21% of the RDA

Iron: 11% of the RDA

It also contains decent amounts of magnesium, potassium and manganese and small amounts of almost every other nutrient that you need.

In addition, the same amount holds only 20 calories and 1.7 grams of digestible carbs.

Gram for gram, spirulina may be the single most nutritious food on the planet.

A tablespoon (7 grams) of spirulina provides a small amount of fat — around 1 gram — including both omega-6 and omega-3 fatty acids in an approximately 1.5–1.0 ratio.

The quality of the protein in spirulina is considered excellent — comparable to eggs. It gives all the essential amino acids that you need.

 

2. Powerful Antioxidant and Anti-Inflammatory Properties

Oxidative damage can harm your DNA and cells.

This damage can drive chronic inflammation, which contributes to cancer and other diseases.

Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage.

Its main active component is called phycocyanin. This antioxidant substance also gives spirulina its unique blue-green color.

Phycocyanin can fight free radicals and inhibit production of inflammatory signaling molecules, providing impressive antioxidant and anti-inflammatory effects.

 

3. Can Lower “Bad” LDL and Triglyceride Levels

Heart disease is the world’s leading cause of death. Many risk factors are linked to an increased risk of heart disease.

As it turns out, spirulina positively impacts many of these factors. For example, it can lower total cholesterol, “bad” LDL cholesterol and triglycerides, while raising “good” HDL cholesterol.

 

4. Protects “Bad” LDL Cholesterol From Oxidation

Fatty structures in your body are susceptible to oxidative damage.

This is known as lipid peroxidation, a key driver of many serious diseases. For example, one of the key steps in the development of heart disease is the oxidation of “bad” LDL cholesterol .

Interestingly, the antioxidants in spirulina appear to be particularly effective at reducing lipid peroxidation in both humans and animals.

In a study in 37 people with type 2 diabetes, 8 grams of spirulina per day significantly reduced markers of oxidative damage. It also increased levels of antioxidant enzymes in the blood.

 

5. Improves Symptoms of Allergic Rhinitis

Allergic rhinitis is characterized by inflammation in your nasal passageways. It is triggered by environmental allergens, such as pollen, animal hair or even wheat dust.

Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is evidence that it can be effective.

In one study in 127 people with allergic rhinitis, 2 grams per day dramatically reduced symptoms like nasal discharge, sneezing, nasal congestion and itching.

 

6. May Be Effective Against Anemia

There are many different forms of anemia.

The most common one is characterized by a reduction in hemoglobin or red blood cells in your blood.

Anemia is fairly common in older adults, leading to prolonged feelings of weakness and fatigue.

 

7. May Improve Muscle Strength and Endurance

Exercise-induced oxidative damage is a major contributor to muscle fatigue.

Certain plant foods have antioxidant properties that can help athletes and physically active individuals minimize this damage.

Spirulina appears beneficial, as some studies pointed to improved muscle strength and endurance.

In two studies, spirulina enhanced endurance, significantly increasing the time it took for people to become fatigued.

Spirulina is a type of cyanobacteria — often referred to as blue-green algae — that is incredibly healthy. It may improve your levels of blood lipids, suppress oxidation, reduce blood pressure and lower blood sugar levels.

 

Source: healthline

Cucumber has long been known for its numerous health benefits- the ‘cooling’ veggie is said to prevent dehydration and constipation. Moreover, known for its anti-diabetic, lipid-lowering and antioxidant activity, cucumber has a detoxifying and cleansing effect on the overall health. Cucumber provides sufficient amount of essential nutrients including vitamins C and K, and turns out, it may help you lose weight too!

This low-calorie food makes for a great snack and can be included in a range of delicious weight-loss friendly dishes from sandwiches, salads to coolers. Here are some benefits of cucumber and amazing reasons to add it in your daily diet:

1. Hydration

The electrolytes in cucumbers can help prevent dehydration.

Cucumbers consist mostly of water, and they also contain important electrolytes. They can help prevent dehydration in hot weather or after a workout.

For people who do not enjoy drinking water, adding cucumber and mint can make it more attractive. Staying hydrated is essential for maintaining a healthy intestine, preventing constipation, avoiding kidney stones, and more.

2. Bone health

Vitamin K helps with blood clotting, and it may support bone health.

A 142-gram (g) cup of chopped, unpeeled, raw cucumber provides 10.2 micrograms (mcg) of vitamin K, according to the United States Department of Agriculture (USDA).

The 2015–2020 Dietary Guidelines for Americans recommend an intake of:

– 90 mcg a day for females aged 19 years and over.

– 20 mcg for males of the same age

Cucumber also contains 19.9 milligrams (mg) of calcium. Adults need 1,000–1,200 mg of calcium a day, depending on sex and age. Vitamin K helps improve calcium absorption. Together, these nutrients can contribute to good bone health.

3. Cancer

As a member of the Cucurbitaceae family of plants, cucumbers contain high levels of bitter-tasting nutrients known as cucurbitacin.

According to an article in the International Journal of Health Services, cucurbitacins may help prevent cancer by stopping cancer cells from reproducing.

A 133-g cup of chopped cucumber with its skin also provides around 1 g of fiber. Fiber may help protect against colorectal cancer.

4. Cardiovascular health

The American Heart Association (AHA) note that fiber can help manage cholesterol and prevent related cardiovascular problems.

A 142-g cup of unpeeled cucumber also provides 193 mg of potassium and 17 mg of magnesium. The Dietary Guidelines recommend that adults consume 4,700 mg of potassium each day and 310–410 mg of magnesium, depending on sex and age.

Reducing sodium intake and increasing potassium intake may help prevent high blood pressure.

5. Diabetes

Cucumbers may play a role in controlling and preventing diabetes. It contains substances that may help lower blood sugar or stop blood glucose from rising too high.

One theory is that the cucurbitacins in cucumber help regulate insulin release and the metabolism of hepatic glycogen, a key hormone in the processing of blood sugar.

One study found that cucumber peel helped manage the symptoms of diabetes in mice. This may be due to its antioxidant content.

Fiber, too, may help prevent and manage type 2 diabetes, according to the AHA.

Cucumbers score low score on the glycemic index (GI). This means they provide essential nutrients without adding carbohydrates that can increase blood glucose.

6. Inflammation

Cucumbers may have anti-inflammatory benefits. Inflammation is a function of the immune system.

Experts believe inflammation may help trigger the development of various health conditions, such as:

– cardiovascular disease

– diabetes

– autoimmune conditions

– depression

– cancer

7. Skin care

Some research has suggested that cucumber’s nutrients may provide benefits for skin health.

Applying sliced cucumber directly to the skin can help cool and soothe the skin and reduce swelling and irritation. It can alleviate sunburn. Placed on the eyes, they can help decrease morning puffiness.

8. Nutrition

Cucumber also contains a range of B vitamins, vitamin A, and antioxidants, including a type known as lignans.

Antioxidants help remove substances from the body known as free radicals. Some free radicals come from natural bodily processes, and some come from outside pressures, such as pollution. If too many collect in the body, they can lead to cell damage and various types of disease.

Studies have suggested that the lignans in cucumber and other foods may help lower the risk of cardiovascular disease and several types of cancer.