Among all the leafy greens, kale is the healthiest and most nutritious one. There are various types of kale; the leaves colour can be green or purple, smooth or curly. Kale contains high amounts of multiple vitamins and minerals. Specifically, kale contains vitamins A, K, C, E, B1, B2, B3, B6 and minerals such as manganese, copper, calcium, fiber, iron, magnesium, potassium, phosphorus, protein, omega-3 fats, folate, etc. Kale also contains quercetin and kaempferol which are powerful antioxidants; these compounds defend cells from damage caused by harmful molecules. Some other amazing benefits include helping lower cholesterol, fighting cancer, and maintaining eyes health.
Here are some great ways to enjoy this tough green:
- Crisp it: a bit of olive oil + a hot oven + 20 minutes + wait until it cools down = crispy kale chips. Yum!!!
- Sautée it: a bit of olive oil + medium to high heat + garlic, shallot, salt, pepper + a 15 min stir.
You can find Kale in La Holista’s Wholesome Meal.
Among berries, blueberries are one of the most nutrient-dense. Blueberries contain high amounts of Vitamin C, K, fiber, manganese and small amounts of various other nutrients. Antioxidant compounds in blueberries are from the polyphenols antioxidant family called flavonoids. This makes blueberries great at reducing DNA damage, protecting against the bad cholesterol, lowering blood pressure, reducing muscle soreness and preventing heart disease. Additionally, brain function and health are significantly improved.
Blueberries are definitely a good topping. You can add them to healthy pancakes, cookies, salads, chia puddings, oatmeal, or make a jam and spread it on your favourite healthy breads.
You can find blueberries in La Holista’s Raw Blueberry Cheesecake.
3. Green tea
Green tea is well-known as the healthiest beverage. This is due to the fact that green tea improves brain function, physical performance, lowers risk of cancer, helps with fat loss, and many more benefits. Large amounts of important nutrients make green tea more than just a drink. Specifically, polyphenols in green tea – 30% percent by weight – help to reduce inflammation and fight cancer. There is large amount of EGCG within the polyphenols, the most powerful compounds in green tea that protect cells and molecules from damage.
Almonds are among the most popular tree nuts. Each almond packs an enormous nutritional punch, including vitamins, minerals and healthy fats. Each 1 ounce or 28 gram of almonds contain 3.5g of fiber, 14g of fat, 6g of protein, vitamin E (37% of the RDI), manganese (32% of the RDI) and magnesium (20% of the RDI); also copper, vitamin B2 and phosphorus. The rich nutritional value in almonds give significant benefits such as controlling blood sugar levels, regulating blood pressure and cholesterol level, supporting weight loss, preventing cancer and heart disease, improving bone health, reducing inflammation, boosting energy production, and preventing constipation.
Almonds can be used as a topping for many dishes. There is an easy way to consume large amount of almonds, milk it. Almond milk is easy to make: soak 1 cup of almonds in water for 6 to 12 hours, drain the water and blend the almonds in a high speed blender with 2 cups of water, 1 date and some vanilla. Finally, strain using a cheesecloth. Keep the milk in the refrigerator for up to 3-4 days.
Almond are a food staple at our Central Kitchen, you can find them in Raw Blueberry Cheesecake, Raw Double Chocolate Cake, Energy Balls (Cacao and Coconut), Almond butter, Meal Replacement Bar and Grain-Free Protein Superfood Bread.
5. Chia Seeds
Chia seeds are tiny black seeds from Salvia hispanica plants. Chia seeds provide sustainable energy, are rich in fiber, which helps you feel full. 25g of chia seeds contain about 9g of fiber, 4g of protein and 9g of fat (5g of which are omega-3s).
They are rich in calcium, magnesium, manganese and potassium. Plus, they also contain zinc, vitamin B1, B2, B3 and potassium. Chia seeds are significantly good for a healthy digestive system, enhancing brain and heart health. Furthermore, chia seeds are fantastic for better bone health as they contain more calcium than milk (25g of chia seeds provide 157mg of calcium compared to 100ml of milk).
Chia seeds are as versatile as salt and sugar. You basically can put chia seeds in everything (make sure it is plant-based), from drinks, cereal, desserts, salads to jams. Tiny yet extremely nutritious!