14 Foods to Add to Your Diet in 2014

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Photographer: User:Justinc


Image Source  :  Wikimedia .org

Jun OHWADA

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Posted: 01/04/2014 10:18 amEvery January, I post the top foods that you should try in the coming new year. My suggestions are based on trends, availability and most important, nutrient density. Last year was a great year in food. It focused on getting back to the basics with our diet -- something this nutritionist just loved! The world of food in 2014 will continue to evolve. This year, we will see ongoing trends related to the local food movement, ancient grains, cooking over processed, and quality calories over quantity calories. Are you ready to get started with your 2014 diet? Here are 14 foods to stock your kitchen with today!
Canary seeds -- As gluten-free diets continue to dominate in 2014, the desire for more gluten-free options will prevail. While gluten-free grains are making a big comeback (think quinoa, millet, buckwheat, corn, etc.), look to the world of seeds to provide a few "grain" options as well! A 2013 study found that a new variety of canary seeds made suitable for human consumption by de-hulling was not only gluten-free, but provided more protein than other gluten-free grains. De-hulled canary seeds can be pulverized into flour for use in bread and other grain products.
Shichimi Togarashi -- This Japanese spice will be hot in 2014... literally! Shichimi Togarashi is a blend of seven different spices and often includes chili powder, orange or tangerine peel, black and white sesame seeds and seaweed. What does it not have? Salt! Not only will this up-and-comer be a new spice in the ethnic cuisine trend, it can serve as an option for great taste (on fish, chicken, noodles, etc.) without the salt. Further, with its antioxidant rich ingredients, this mix may play a role in helping you keep your risk for high blood pressure and heart disease down!
Beluga Lentils -- A great example of old being new again, expect to see plenty of lentil dishes on the menu this year. What's so great about them? How about everything? Several studies have pointed out the benefits of legume consumption on prevention and management of chronic disease, but it's beluga lentils' rich black color that give it a one up on its other lentil counterparts. Black Anthocyanin's in these little beads have been found in other foods to be tops in fighting inflammation, cancer and heart disease.

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How to grow Alfalfa Sprouts

Heartsinyourfood·

Health Benefits of Alfalfa Sprouts

By Juniper Russo

Photo Credit healthy foods image by Steve Lovegrove from Fotolia.com

The sprouts, or young seedlings, of the alfalfa plant are associated with several potential health benefits. Although adult alfalfa plants are too coarse and bitter to eat, alfalfa sprouts are tender and appropriate for use in salads, sandwiches and soups. When used appropriately and in moderation, alfalfa sprouts can be a healthy component of a balanced diet. Consult your health care provider before eating alfalfa sprouts on an ongoing or excessive basis, particularly if you have a medical condition or take medication.

Dietary Fiber

According to NutritionData, a service of Self magazine, alfalfa sprouts are a good source of dietary fiber. Each 33-gram serving of alfalfa sprouts provides one gram of fiber, or three percent of an average adult's necessary intake. For this reason, alfalfa sprouts may be a suitable food for people suffering from chronic constipation, diverticulitis or other digestive upsets.

Protein

Every serving of alfalfa sprouts provides 1 gram of plant-based protein, according to NutritionData. Unlike most other vegan protein sources, such as beans and peas, alfalfa sprouts are edible and palatable without any exposure to heat. Alfalfa sprouts are a good protein source for people eating raw and vegan diets.

Micronutrients

Alfalfa sprouts are a good source of several micronutrients, or vitamins. NutritionData reports that alfalfa sprouts contain B vitamins such as niacin, thiamin, riboflavin, folate, pantothenic acid and vitamin B6. Additionally, alfalfa sprouts provide roughly 13 percent of an adult's recommended daily intake of vitamin K. Because of alfalfa's high vitamin K content, the National Institutes of Health advise patients taking blood-thinners to avoid foods and supplements made from the plant.

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