Benefits of Beans

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Beans are super healthy. With many benefits like fiber, vitamin B, iron, protein and antioxidants…plus they are fairly affordable! You can add them to all kind of dishes like salads, soups, casseroles, stew and chili, and just as a side.

With their high fiber content, they will make you feel fuller longer leaving you full and satisfied after your meal and for a while afterwards. They are very low  in fat and saturated fat, making them a more nutritious choice as a side with your meals.

They also say that the foliate in beans can help lower cholesterol, keep the heart healthy and even help prevent and/or lower your risk of diabetes.

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They are also a great protein option for vegetarians and vegans.. or just to even have on a “meatless Monday ”

There are tons of different kinds of beans out there. Some include…

  • Garbanzo
  • Kidney
  • Pinto
  • Black
  • Black eye peas
  • Red beans
  • green lentils
  • Red lentils
  • navy beans

There is more than the ones I named, but try some new ones you don’t usually have, find new recipes to try them in.

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Benefits of Olives!

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Green or black, olives are great for you! Just keep in mind moderation is key with them because they are higher in fats

  • Some key things that olives help with that they are very rich in mineral content. (phosphorus, iron, magnesium, iodine.. to name a few)
  • They also oleic acid which is beneficial to helping the heart.
  • They provide essential amino acids and vitamins.
  • Cancer Fighting Properties – particularly colon, breast and skin cancer. They are higher in monounsaturated fats, which can help reduce inflammation.
  • Good source of fiber
  • They are known to act as a pain reliever, mimicking the same affect ibuprofen would have on your body. A compound called oleocanthal is what causes this, lowering any inflammation.

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Things to put olives on or add with:

  • In a salad
  • In scrambles egg whites or an omelet
  • Add into burritos or any Mexican dish (my fav is fajitas!!)
  • Have plain as a snack
  • Cut up and put into hummus
  • Take a piece of toast put some guacamole or hummus on it and top with sliced olives
  • Put on top of a potato

Ps Olives are my favorite food, a get a case of them every Christmas! =)

Benefits of Onion!

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Haha, its kinda funny, I used to HATE onion … like loath status. But now I add them to everything!!! Love onion now, crazy how taste buds can change once you change up your diet! Ok so … on the benefits!!!

One of my favorite things about onions is that it can enhance the flavor of any dish or meal you prepare without adding too many calories. You virtually add a whole onion to a dish if you wanted and it really wont make a difference when it comes to calorie count.

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Some of the things they are known for include:

  • Awesome taste and adding flavor (obviously)
  • Lowers cholesterol levels
  • Decreases inflammation because they carry phytonutrients.
  • Improves blood vessels
  • Prevents many cancerous cells from forming.
  • Contain a good amount of vitamin C, Fiber and foliate.
  • Also provides a good source of vitamin A, so it will help your skin glow.
  • Tons of cardiovascular benefits.
  • Helps with blood sugar balance.
  • Help prevent bacterial infections.

There are tons of ways your can prepare an onion, whether you want to sauté it up and serve with some peppers as a side dish, or add it into meals like lasagna and chili.

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* Tip: To avoid tears when slicing, put onion in fridge right before you plan out your meal.

Red and green onions are great raw, where as I find yellow and white onions the best for sautéing.

Onions typically keep for a good month before they go bad so store in a cool dry place. Placing onions near other fruits and veggies can cause the fruits to decay faster, to store them by themselves.

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Benefits of Bell Peppers!

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Love bell peppers, whether they are in a salad, sautéed, stuffed of just dipped in some hummus… LOVE them!

Why they are awesome:

  • Help prevent against cancers, disease, inflammation and cell damage.
  • Awesome source of vitamin A and C.
  • Very low in calories so virtually you can eat like 3 whole peppers without many calories, plus they are nutrient-dense so they fill you up!
  • Skin looks healthy and glowing (because of the Vitamin A and C).
  • They are sweet on their own! Great for desert… yes I have ate bell peppers for desert.. call me weird. I don’t care lol.
  • There is keratin enzymes in bell peppers, great for keeping eyes healthy.
  • Good source of fiber.

How to pick the best!!:

  • Find peppers with the brightest colors. The brighter, the more ripe and sweet!
  • Cool fact: The green, yellow and orange peppers you see, are actually RED peppers that haven’t ripened yet! What?! I know! Fun little fact! (there is nothing wrong with eating the other colors btw)
  • Pick peppers with a glossy shine to them.

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How to eat and prepare: YUMMM

  • raw
  • raw dipped in hummus, salsa, or even guacamole.
  • sautéed
  • sautéed for fajitas
  • Cut the top off and stuff them with veggies and rice- bake.
  • In salads
  • Add to sandwiches.
  • Make stir-fry
  • Add to soups
  • In pasta dishes.
  • Grill them – make kabobs!
  • And many other ways! Get creative !!! =)

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Egg, Spinach, Tomato and Guacamole breakfast sandwich

Made this this morning! YUMMM

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You’ll need :

1 Sandwich thin

Guacamole (or 1/4 of an avocado) – I used about 1 tbsp. of Wholly Guacamole Spicy

1 Egg (cooked to liking)

A handful of spinach

3-4 tomato slices

 

Assemble like a sandwich 🙂

 

Total Weight Watcher (WW) Points : 6

 

Roasted Asparagus with Lemon and Chives (WW)

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You’ll Need

1 (1 pound) bunch of asparagus, trimmed at the ends

2 teaspoons of olive oil

1/4 teaspoon salt

1/8 teaspoon pepper

1 tablespoon lemon juice

2 tablespoons of chopped fresh chives

  • Preheat oven to 425 F
  • Put asparagus into shallow roasting pan. drizzle oil over asparagus and sprinkle with salt and pepper, toss to coat evenly .
  • Place in oven, shaking pan occasionally until tender and browned in spots ( About 20 min) .
  • Transfer asparagus to platter and sprinkle lemon juice and chives on top.

SERVES 4 :   WW points 1    PER SERVING: 4-6 spears

(Note: I took this out of a Weight watchers cookbook, I did not make this recipe up on my own…. besides recipes are meant to be shared 🙂 )