A Really different, refreshing way to eat guacamole. The addition of baby peas adds an unusual, fresh, sweeter taste to the guacamole. And the peas add a little more fiber as well as decreasing the calories in the guacamole.

We’d have to be living in a cave to not have heard about the benefits of avocado. The superstar ingredient adds healthy fats, tons of vitamins, minerals and anti-inflammatory antioxidants. Check. But what about the lowly radish that has been around forever? This recipe spikes up the flavor a bit with the addition of radishes.

Radishes are members of the highly esteemed cruciferous vegetable family, along with other star members such as kale, broccoli, cauliflower, turnips, collards, arugula, cabbage and brussels sprouts. That means radishes carry much of the same powerful nutritional, cancer-fighting punch as their cousins—but radishes have their own attributes as well.

Radishes contain a variety of vitamins, minerals and other phytochemicals. They are an effective diuretic, helping the body get rid of bloating, and excess fluids. Radishes are also an excellent detoxifying vegetable, not only helping to get rid of excess fluids, but also helping the liver function better. One of the things radishes do well is to help the liver get rid of excess bilirubin, the substance in the body that causes jaundice.

Because of their bright red color, radishes also contain the same powerful flavonoid you find in blueberries—anthocyanin. These anthocyanins are powerful anti-inflammatories that help to lower the risk of heart disease, peripheral artery disease, heart failure and kidney disease. In addition, its anti-inflammatory effect helps fight diabetes, obesity, arthritis, and Alzheimer’s disease. Plus it contains another anti-inflammatory substance, vitamin C, which helps to build collagen to strengthen tissues in the body that fight wrinkles and saggy skin, and strengthen tendons and ligaments.

Top that off with the addition of garlic—one of the most powerful foods in the world, hot pepper to help open up your blood vessels and burn fat, and cilantro—full of heart-healthy magnesium, vitamins, minerals, and detoxifying substances that help to remove dangerous heavy metals like mercury, arsenic and lead. You cannot miss with this yummy snack! Try it with sliced cucumbers, jicama, carrots and celery for a refreshing, fat burning treat. Enjoy and know you are doing your body good!

Ingredients

• 8 ounces frozen baby peas, slightly thawed.
• 1/2 large or 1 whole small avocado
• 4-6 radishes, chopped
• 1 jalapeno pepper (seeded and de-ribbed for less hotness)
• 1-2 tablespoons extra virgin olive oil
• juice from a half of a lemon or lime
• Sea salt, to taste
• fresh ground black pepper
• 1/4 tsp cumin
• Handful of chopped cilantro
• 1 garlic clove, minced
• 1 Roma tomato, diced
• 1/4 cup to 1/2 cup minced red onion

Directions

Combine all ingredients in a food processor and ‘chop’ until combined. Does not need to be well blended, can be chunky. Enjoy with chips or better yet, slice up some cucumber, zucchini, and red and yellow sweet bell peppers for an awesome, super healthy dip.

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The post Green Pea and Radish Guacamole appeared first on thenutritionwatchdog.com.

Today’s blog, republished from my friend Danette May, is going to give you some great information on one of nature’s perfect foods…

by Danette May, Fitness Expert DanetteMay.com

If you’re not heeding the old adage of an ‘apple a day’, you need to read this.

Many studies point to the beneficial effects of apples. This includes their antioxidant effects, and positive impact on heart health.

As if that wasn’t enough, they regulate blood sugar too!

This is good news, because it is the single biggest factor that helps keep body weight healthy. Interesting!

How exactly do apples help fight obesity?

It is all because of two factors in apples – fiber and phenolic compounds.
Studies show that both fiber and phenolic compounds in apple protect against many diseases.

Especially, the non-digestible fiber part of the apple resists digestion by stomach juices. They dodge the digestive acids and enzymes too, and reach the colon. This is where the gut bacteria thrive.

Gut bacteria feed on these non-digestible fiber and produce short chain fatty acids. Otherwise called SCFA’s, these are the result of the fermentation by gut bacteria.

Short chain fats have many benefits like:

• Sustained energy
• Stable blood sugar
• Improving satiety and keeping you full

BUT…It’s important to choose the right variety

Granny Smith apples are what you should reach for to get the best weight loss effect. Studies show that Granny Smith varieties have more non-digestible compounds than other types.

They found that when obese mice were fed the Granny smith variety their gut flora changed to that of lean mice. A gut flora that is the same as lean mice, helps lower the risk of disorders accompanying obesity.

Choose clean apples

Beware of pesticide residue and wax coating:

The Environmental Working Group reports that apples are high in pesticide residues. Another thing to note is the petroleum-based waxes used as a coating on apples.

So, keep it clean, choose an organic apple over conventional ones.

Here are 4 easy ways to eat more of this variety:

1. Freeze for a quick snack: Wash, cut and slice them up. Freeze them in ziploc snack bags so it is easy to grab and go as a healthy snack.

2. Bake: Granny smith apples are tart and firm. This makes it great for baking recipes like apple cobbler, apple crisp (healthy apple crisp recipe here), and pie.

3. Make apple sauce: Homemade chunky apple sauce makes a great topping for pancakes too!

4. Enjoy with probiotics: Eat cubed granny smith apples with a probiotic like Greek yogurt. You will be able to boost your healthy gut bacteria in few delicious scoops a day.

Not to forget, eating whole fruit is always beneficial and helps to promote weight loss.

Yours in Health,

Danette May
(The original article source is here)

Other notes on apples nutrition:

The average apple contains about 3-5 grams of fiber, and about 20-26 grams of total carbs depending on size.  I like to look at not only glycemic index of certain carb sources, but also ratio of fiber to total carbs as a good indicator of how they will affect your blood sugar.  Apples are a good choice for a healthy carbohydrate source when kept in moderation.

Apples are also a good source of polyphenols that help to prevent heart disease, protect your brain health, and lower blood pressure.  In addition, although type 2 diabetics can do a lot better on a higher fat, lower carbohydrate diet overall, apples are one of the better sources of carbohydrates for diabetics since they have a slow effect on blood sugar instead of abrupt.

Now that you know apples can help fight obesity these powerful fruits are almost in a class of their own. Apples along with grapes (especially when made into red wine) are some of the most healthiest and fat-fighting fruits in the world.

Some red wines are more powerful at fat-burning than others and help boost your metabolism. Take this short quiz to find out.

Quiz: Which Red Wine Boosts Metabolism?

Although hard alcohol like vodka, whisky, gin and tequila can increase belly fat…

Prominent scientists from Greece have found that one of the following red wines actually increases fat-burning when you drink it a certain way.

But which one? Is it…

The post Is there one type of apple that helps you lose more weight than others? appeared first on thenutritionwatchdog.com.