I was fortunate to have the opportunity to visit Zambia, Zimbabwe, and Botswana recently. Africa is amazing–from the wild animals, to the polite and polished people, to breathtaking landscapes, sunsets, and delicious, healthy food. One thing I noticed was that there were few obese or overweight people where I was. The large markets in town were overflowing with fresh brightly colored carrots, tomatoes, squashes, and tons of greens of all different types and there were no signs of unhealthy ‘fast food’ restaurants.

One of the specialties of Africa is a peanut stew. This peanut stew is the perfect, healthy, comforting, warm, satisfying meal that you can make in one pot. It includes plenty of super-food ingredients such as ginger, onions, jalapeno, peanuts, sweet potatoes, and collard greens. It is packed with antioxidants and nutrition!

Peanuts can be an especially great source of healthy fats, protein and fiber. Most of the fats in peanuts are monounsaturated and polyunsaturated fatty acids, which are a healthful type of fat.

Peanuts also contain a healthy supply of potassium, phosphorus, magnesium, manganese, niacin, folate, and thiamin.

Peanuts contain lots of healthy fiber which helps improve cholesterol levels, lower the risk of heart disease, maintain a healthy gut, and helps to fill you up and feel satisfied.

Peanuts do have a beneficial relationship with your gut bacteria, and gut health in general. Did you know that adding probiotics helps them survive passage through the gut?

Peanuts also promote the growth of beneficial bacteria, inhibits the growth of pathogenic bacteria, and reduce the ability of harmful bacteria to invade host cells.

Peanuts are nutrient rich but low in carbohydrates, making them a great option for anyone trying to keep blood sugar low, including diabetics and anyone trying to lose weight.

Raw peanuts with the skin on are the healthiest form to eat—avoid those kinds that come in a can, roasted with (unhealthy) soybean oil and covered in salt. Peanut skin contains antioxidants, as well as additional fiber.

Research has found that women who eat nuts, including peanuts, at least twice a week had a lower risk of weight gain over 8 years than those who rarely ate nuts.

And this large-scale study found that nuts and peanuts may reduce a person’s risk of obesity over 5 years.

Peanuts are an excellent food for people with diabetes or a risk of diabetes. Peanuts have a low glycemic index (GI), meaning they do not cause big spikes in blood sugar levels.

Risks and considerations for peanuts

Peanuts do contain proteins called arachin and conarachin. Some people can have severe allergic reactions to these proteins. For other people, peanuts can cause a milder allergic reaction, but peanuts are also guilty of exacerbating asthma in many people. If you are in either group, it’s best to avoid peanuts.

Peanuts grow in the ground and are exposed to more fungus from the soil. One of the fungi produces a mycotoxin called “aflatoxin”. During storage, aflatoxins can continue to grow and multiply. In large amounts, aflatoxins can increase the risk for live cancer, especially for people with existing liver disease such as hepatitis. To reduce the risk of aflatoxins, eat Valencia peanuts which are grown in drier climates and more resistant to fungus. Eating green plant foods also protects against aflatoxins, as does eating protein. Roasted peanuts and peanut butter also reduce most of the aflatoxins in peanuts.

Peanuts also contain a substance called “agglutinin” which is a type of lectin found in some legumes. Peanut agglutinin has nothing to do with gluten which is found in wheat, rye and barley. However, peanut agglutinin can aggravate existing cancer, but does not contribute to the development of cancers.

Overall, peanuts are good for your health and actually lower the risks of many cancers, diabetes, and heart disease, so enjoy this African peanut stew and its health benefits.

One-Pot African Peanut Stew

Ingredients

• 1-2 Tablespoons of grass fed butter
• 1 medium sized red onion, finely chopped
• ¼ to ½ teaspoon of red pepper flakes—be careful, red pepper gets hotter when cooked
• 4-6 garlic cloves, minced
• 2-inch knob fresh ginger, peeled and minced (about 2 tablespoons)
• ½ sweet red pepper, chopped
• 2 teaspoon cumin
• 3 tablespoons tomato paste
• 1 large (1-lb) sweet potato, peeled and cut into 1-inch cubes (about 2 cups)
• 1/2 cup unsweetened organic peanut butter
• 4 cups chicken or vegetable broth
• 1 cup water
• 1 bunch collard greens, stems removed and chopped
• Fresh cilantro, chopped, roasted peanuts and lime juice for serving

Directions

In a large pot over medium heat, melt the butter. Add the onion and red pepper, sprinkle with salt and cook for 3 minutes, until translucent. Add the garlic, ginger, cumin and red pepper flakes then stir together and cook for about 2 minutes.

Next add the tomato paste and stir together. Add the sweet potato, peanut butter, broth and water. Stir together then bring to a boil. Reduce heat to medium-low, cover and cook for 15 minutes. Add the chopped collard greens to the pot, stir, then cover and continue to cook for another 15 minutes, until sweet potato is tender.

Using the back of the spoon or hand potato masher, mash some of the sweet potato to help thicken the broth. Boil uncovered for 5 minutes. Serve warm and garnish with cilantro, peanuts, and lime juice. Enjoy!

Makes 4-6 servings.

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References
https://www.marksdailyapple.com/how-bad-are-peanuts-really/

The post Mouth Watering African Peanut Stew appeared first on thenutritionwatchdog.com.

Sure, to be a hit at any party—any time of the year!

These delicious meatballs have an exotic Asian flavor and taste fantastic served with fresh pineapple-mango salsa!

Pineapple salsa not only tastes great with this delicious recipe but its ability to help with indigestion, inflammation, fertility and mental health make it extra enjoyable. Pineapple contains a large supply of vitamin C, potassium, manganese and B1, along with a variety of antioxidants that help prevent diseases.

Pineapple contains a unique ingredient, bromelain, that helps fight inflammation, making it especially useful for those with arthritis and joint pain. Bromelain is also useful to help heal athletic injuries such as sprains and muscle strains. Bromelain actually counters pain and inflammation by blocking certain metabolites that cause swelling. It also helps decrease swelling by activating a chemical in the body that breaks down a substance called ‘fibrin’, which is part of the inflammatory process of healing from an injury. Bromelain is so effective, it is often taken before any type of surgery to help speed healing and reduce inflammation.

Bromelain is not just effective on muscles, joints and ligaments—it is also effective to reduce inflammation caused by allergies or colds. Bromelain reduced inflammation in the nasal sinuses from sinusitis. Bromelain from pineapple increased recovery time over standard conventional medical treatment.

Bromelain and other substances in pineapple also help the body to break down proteins into individual amino acids, helping the body to digest better, and making it the ideal partner for meat dishes. Bromelain’s other digestive system benefits include soothing ulcerative colitis, slowing acid reflux, and helping with constipation.

And for those who have celiac disease (a serious disease from eating gluten), pineapple effectively helps to breakdown the gluten proteins in many foods like wheat, barley and rye products.

Paired with mango, this salsa becomes a powerful disease-fighting, health promoting tool. Mango is known for its ability to lower blood sugar, lower blood pressure, boost brain and mental health with its B6, and lower cholesterol levels.

And because of its bright orange color, it contains high levels of the super anti-oxidant, betacarotene which fights cancer and asthma. Mangoes are brimming with vitamin C, helping them boost immunity levels to fight off disease and slow down aging.

Mangoes also contain another important antioxidant, zeaxanthin. This nutrient helps to protect eye health and guards against age-related macular dengeration, one of the leading causes of vision loss, especially in older adults.

Ingredients for Meatballs

• 1 lb ground pork, naturally raised
• 1 pasture raised egg
• 1/3 cup coconut flour
• ½ red onion, diced finely
• 2 cloves garlic
• 2 T fish sauce
• 2 T soy sauce
• 2 teaspoons finely chopped or grated fresh ginger
• 2 T Thai sweet red chili sauce
• ½ teaspoon salt
• Handful of chopped cilantro
• 2 T sesame seeds

Directions

• Mix all ingredients together well. (I used my clean hands)
• Roll in 1 ½” diameter balls.
• Place on a baking sheet with sides, so the juice doesn’t run off.
• Bake in a 375 degree oven for 30-40 minutes, turning to brown evenly.
• Serve immediately or in a crockpot with the juice from the pan.
• Serve with generous amounts of Pineapple-Mango Salsa on the side, below.

Pineapple Mango Salsa

This is delicious served with the Asian Meatballs, Porkchops, Fish, or even Chicken. Liven up a dinner with the sweet and spicy taste of pineapple and mango, high in vitamin A, antioxidants and digestive enzymes. Enjoy.

Ingredients

• Half of a decent sized pineapple, chopped in small pieces
• 1-2 ripe mangos, chopped
• ½ red onion
• 1-2 cloves of garlic minced
• 1-2 Romano tomatoes, chopped
• ‘Handful of cilantro, chopped
• Juice of 1-2 limes
• Touch of sea salt

Directions

Mix all ingredients together, serve or refrigerate.

Get your FREE copy of the Keto Slow Cooker Cookbook.

Looking for easy, tasty recipes that help you burn fat, then look no further…

This free recipe book is packed with over 80 fat-burning Keto recipes, such has mouth-watering chicken, beef, pork meals and more…

Best yet, every single recipe uses a slow cooker. Spend less than 20 minutes in your kitchen whipping up these delicious meals.

References
https://draxe.com/benefits-of-pineapple/

The post Asian Spicy Pork Meatballs with Pineapple-Mango Salsa appeared first on thenutritionwatchdog.com.