Olives are small fruits from olive trees or Olea europaea; they belong to a group of fruits called drupes. You will be surprised by olives’ nutrition facts. Olives are well-known as a low-calorie antioxidant food and natural “beauty product” that provide good fat, improve memory, control appetite, reduce pain, and also has anti-cancer properties. Olives contain 11-15% fat; 74% is oleic acid, which is the main component of olive oil. This leads to reduction in inflammation and risk of heart disease.
Nutrition and cooking experts agree that one of the most versatile and healthy oils to cook with and eat with is olive oil. It contains a large amount of monounsaturated fats and some polyunsaturated fatty acids; many studies have linked it to better heart health. Olive oil has a relatively lower smoke point compared to other oils, so it’s best for low and medium-heat cooking.
Avocados are quite unique among the fruit family. They contain a large amount of healthy fats, which is not the case for most fruits that mainly contain carbohydrates. Incredibly, cholesterol is absent in avocados and sodium is as low at 7mg for 100grams. 20 different vitamins and minerals can be found in avocados, such as, vitamin K, C, D, E, A, B1, B2, B3, B5, B6, folate, potassium, etc.
One of the biggest benefits of avocado is that their richness in fat content help you absorb more nutrients from plant foods. Specifically, vitamins A, D, E and K in avocados are fat-soluble. It also contains antioxidants such as carotenoids, lutein and zeaxanthin.
Avocado is great and more “versatile” than other fruits. For instance, if you add it to your drinks, you can make richer smoothies; and with olive oil, salt and pepper you can make a mayo alternative.
We love them so much we include them weekly in our Wholesome Meals.
Spinach is one of the most popular green in the world due to its rich source of minerals, vitamins, pigments and phytonutrients. Spinach may decrease oxidative stress, improve eye health, prevent heart disease and risk of cancer. Spinach consists of 91.4% water, 3.6% carbs and 2.9% protein by weight. Additionally, spinach is a great source of vitamins and minerals, such as vitamin A, C, K1, B6, B9 , E, folic acid, iron, calcium, potassium and magnesium. Here are some great ways to cook delicious dishes with spinach.
Used in our Wholesome Meal.
9. Cacao powder
Cacao tree has a botanical name of “theobroma cacao”, which roughly translates as “Gods’ food”. In fact, cacao is unprocessed chocolate superfood that is full of magnesium flavanoids, calcium, iron, zinc, copper, potassium and manganese. Cacao powder does not lose its nutrition value compared to cocoa powder or chocolate due to cold-pressing method. You can easily supercharge your energy with this superfood; however, raw cacao powder is “painfully” bitter to consume. Now, here are some ways to consume cacao powder everyday.
Desserts that have cacao powder as main ingredient are simply the best.
We love all about it and use it very often; find it in our Chocolate Peanut Butter Nice Cream, Sweet Potato Protein Breakfast Brownies, Cacao Energy Balls, Raw Double Chocolate Cake and 100% Gluten-Free & No Added Sugar Chocolate Buckwheat Granola.
Garlic – the most classic and cheap ingredient that is included in the majority of stir-fried dishes. The ancient Greek physician Hippocrates called garlic the father of Western medicine. Additionally, in ancient cultures, garlic was mainly used for its health and medicinal properties. Let food be thy medicine.
Garlic is highly nutritious, it helps you combat sickness, reduce blood pressure, improve cholesterol, lower the risk of heart disease, detoxify heavy metals, prevent Alzheimer’s disease and dementia.