8 Healthy Sugar Alternatives > Going Back to Nature’s Best Alternative Sweeteners

Sugar is probably one of the hardest things to remove from our diets.  Refined sugars are in everything and causes numerous health problems that range from tooth decay to obesity to diabetes and to stress.  Some health professionals are calling on the government to add a ‘sugar tax’, much like alcohol and tobacco to curb the consumption of refined sugars.

Most refined sugars come from the sugar cane plant, which is a highly water intensive crop grown mainly under monoculture conditions across the tropics, most notably in India and Brazil.  These 2 countries alone account for over 55 per cent of global refined sugar production every year.  In the United States, the average American consumes 22 teaspoons of sugar per day. This is DOUBLE the recommend amount.  The average Brit is no better, consuming a shocking 1.25 pounds of sugar per week.  This is slightly lower than Americans, but not much better.

As consumers look for healthy sugar alternatives, they tend to seek out synthetic sugars like aspartame (which is now in just as many processed foods as refined sugars).  Other synthetic sugars such as acesulfame-K are also prevalent in today’s food supply chain.  However, what many consumers don’t realize is that both aspartame and acesulfame-K also come with their own problems and both of them have been linked to cancer.

So what are natural and healthy sugar alternatives?  What are the best alternative sweeteners that are not refined nor are synthetically produced? We only need to look at nature to find the best and most healthy sugar alternatives that also have great nutritional value.  Here are the top 8 healthy alternative sweeteners that you can try:

Best Alternative Sweetener #1 > Raw Honey

In addition to having a natural and organic flavour that best resembles refined cane sugar, raw honey is also used as a remedy for many ailments.  From digestion to allergies, raw honey has been proven to be antimicrobial, antibacterial and antibiotic, which makes it very popular in non-conventional medicines.  As well, raw unprocessed organic honey is also high in antioxidants, phytonutrients, carbohydrates, enzymes, amino acids, vitamins and minerals which make it the ultimate alternative sweetener to refined sugars.

Healthy Sugar Alternative #2 > Stevia

Many people have never heard of stevia even though it is was one of the most natural sweeteners in the world.  Stevia comes from a herb that is native to South America and is usually 300x sweetener than traditional refined sugar.  Having been used as a sweetener for centuries in Japan and South America, stevia is now the second most popular healthy sugar alternative in the world.  At one point, even Coca-Cola in Japan was ‘sweetened’ using stevia before they changed it to refined sugar or aspartame.  Stevia itself has absolutely no glycemic impact and no calories and is therefore suitable and safe for diabetics.  You can purchase both organic liquid and powder stevia from most stores now.

Best Alternative Sweetener #3 > Molasses

Although a by-product of the refined tabletop sugar production process, molasses makes it’s way as a healthy alternative sweetener because it is less refined and doesn’t have a negative environmental impact.  In addition, this heavy sweetener, also known as blackstrap molasses provides high levels of iron and calcium, which is very nutritional.  Molasses is sweeter than traditional tabletop refined sugar and is best used in baking.

Healthy Sugar Alternative #4 > Coconut Palm Sugar

Another great and healthy sugar alternative is coconut palm sugar which is produced from the sap of the coconut palm.  The palm is heated to evaporate the water content and then reduced to usable granules which is what you find in stores.  Having a low glycemic index, coconut palm sugar is also very low in calories.  The taste of this healthy sugar alternative is similar to brown sugar and can be used as a traditional sugar substitute for drinks, baking and much more.  The production of coconut palm sugar also has less environmental impact than sugar cane production too.

Best Alternative Sweetener #5 > Agave Syrup

There’s much controversy surrounding agave syrup and it’s weight in the alternative sweetener space.  However, pure and raw agave syrup from the agave plant (native of Mexico) can have many health benefits and serve as a great alternative sweetener to refined sugars.  Finding the organic dark colored agave syrup will serve you best and is great for adding to baking.  The same issues facing agave syrup also plague maple syrup, which are both plant based sweeteners. Stay tuned for more information as we dig a bit deeper into some health precautions and warnings in using these syrups on a daily basis.

Healthy Sugar Alternative #6 > Artichoke Syrup

Not readily found in stores yet, artichoke syrup is a great healthy sugar alternative.  Having a low glycemic index and exceptionally sweet yet natural taste, artichoke syrup is great for diabetics and people with candida-conscious diets. The active inulin in artichoke syrup has been found to aid in calcium absorption in the body in addition to improving digestion.  As well, the syrup is very rich in fiber which makes it a healthy sugar alternative.

Best Alternative Sweetener #7 > Lucuma Powder

One of the superfoods that is coming onto the market right now is lucuma powder which also doubles as a great alternative sweetener to traditional refined sugar.  Lucuma powder is sweet, fragrant and has a maple-nutty taste to it, so it definitely doesn’t taste like refined sugar (word of warning).  However, lucuma powder contains numerous nutrients that help our body function properly.  These include Vitamins B2, B1, minerals like iron, beta carotene, carbs, fibers and phytonutrients.  In addition, lucuma has lower sugar content which makes it great for breastfeeding women as well as diabetics.  Lucuma powder is a great alternative sweetener for baking as well.

Healthy Sugar Alternative #8 > Dates

Mostly recommended as a cooking or baking alternative to refined sugar, dates also pack a lot of nutrients, vitamins and minerals into your diet.  From fiber, oil, calcium, sulphur, iron, potassium, phosphorous, copper, manganese and magnesium (all essential for a healthy life), dates also aid in many health disorders such as constipation, intestinal diseases, heart problems, sex drive, bloating, abdominal cancer and weight gain.  In cooking and baking, dates also act as a binding agent for desserts, cookies, breads and other yummy treats.

As with anything in our diet, consuming moderate amounts of natural and healthy sweeteners is the key to a happy life.

Just Add Aronia Berries! Top Health Benefits, Nutritional Info, Recipes and Interesting Facts about the Choke Berry (aka Aronia Berry)

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Aronia Berry Infographic. We LOVE aronia berries! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Aronia Berries! Commonly found wild in swamp and woodland areas, the aronia berry or ‘chokeberries’ pack a powerful range of antioxidants, vitamins and nutrients. The aronia berries are gaining ground on the more popular açaí berry from the Amazon and the elderberry from Europe and is poised to hit the world class super berry spotlight soon. Here is the Just Add Good Stuff Aronia Berry Infographic:

TOP 10 Health Benefits of Aronia Berries as described in the Just Add Good Stuff Aronia Infographic:

1. aronia berry is high in anthocyanins (antimutagenic & anti-cancer agents)
2. rich in antioxidants that protect cells & are anti-inflamatory
3. chokeberries slow the aging process to keep us healthy & young
4. aronia reduces the risk of cardiovascular diseases and stress
5. anti-bacterial, anti-viral and anti-diabetic compounds
6. choke berry fights bladder, breast, colon, lung, ovaries and skin cancers
7. aronia berries help maintain robust intestinal and digestive health
8. chokeberry helps fight Crohn’s disease, PMS, herpes and inhibits HIV
9. contains caffeic acid, delphinidin, epicatechin and malvidin
10. prelim studies show aronia slowing growth of glioblastoma

Aronia/Chokeberry Nutrition Facts as described on our Choke Berry Infographic

• Serving Size = 1 cup
• Calories = 83
• Calories from Fat = 4 g
• Total Fat = 0.48 g
• Cholesterol = 0 mg
• Sodium = 1 mg
• Potassium = 112 mg
• Total Carbohydrate = 21.01 g
• Dietary Fiber = 3.5 g
• Sugars = 14.44 g
• Protein = 1.07 g
• Vitamin A = 2% RDI
• Vitamin C = 24% RDI
• Calcium = 1% RDI
• Iron = 2% RDI

Healthy Aronia Berry Recipes on our Chokeberries Infographic

1. Aronia Berry/Acai Berry dessert balls
2. Mixed Berry Flax & Hemp bread
3. Aronia Berry Quinoa muffins

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Aronia Berries/Chokeberries as described on our Just Add Good Stuff Infographic

• Naturally PEST-RESISTANT & doesn’t require agricultural toxins!
• Greater ANTIOXIDANT LEVELS than cranberry, goji blueberry, cherry, pomegranate & mangosteen
• Native of eastern North America in swampy woodland areas
• Comes in 3 COLORS: red, purple and black-purple
• It’s now cultivated in North America, Europe and even Russia
• Also used as attractive ORNAMENTAL PLANTS
• Aronia can be used to make wine, jam, syrup, juice, and tea
• Aronia juice is astringent, not sweet
• Initial research has linked aronia to reducing risk of cancers, cardiovascular disease, chronic & eye inflammation, liver failure

The Just Add Good Stuff Aronia Berries infographic (we also call it our Chokeberry infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Aronia infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Aronia/Choke Berry which would affect our Top 10 Aronia Berry health benefits. In addition, we constantly experiment with uses of Chokeberries in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about aronia in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Aronia Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

BLACK is the new GREEN! 6 Amazing BLACK Superfoods!

 
If you asked most people what color foods contain the most nutrients, vitamins and minerals, they will point you towards green foods.  However, there are a number of studies and proven facts about how BLACK foods are just as good and in many ways, even better than green foods.

Black is the new green!  How so?  New studies show that many black or dark pigmented foods contain more antioxidants than lighter colored foods.  The high pigment content also gives more nutrient density, packing in more useful and vital vitamins and minerals into each bite.  Therefore, many nutritionists and dieticians now proclaim that Black is the new Green.  Dark fruits, veggies, produce and grains are nutritional powerhouses.  The dark black color comes from anthocyanins.  These anthocyanins cause dark pigmentation in fresh produce and whole foods and they may help lower the risks of diabetes, heart disease and cancer.  Black superfoods also contain higher levels of fiber, protein, antioxidants and phytonutrients when compared to there counterparts.  As well, black superfoods are now more readily available in local grocery stores.

In additional studies, researchers are also trying to figure out if these anthocyanins from black plants and whole foods can help treat cancers, heart diseases and diabetes.  Black foods can now be found in many supermarkets but if you can’t find any, try natural food stores and small local grocers.  So what are the best black foods?  And how is Black the new Green when it comes to diet and nutrition?  Find out more about Black is the new Green below:

Black Tea

 
Let’s start off with one of our favourite black foods.  Although white and green teas get all the diet and nutrition hype as some of the best healthy drinks in the world, black tea has many perks as well.  The dark pigmentation of black teas gives the drink theaflavins.  According to the New Jersey Rugers University, theaflavins are special antioxidants found in black tea that help improve muscle recovery during and after intense workouts and exercise.  In addition, theaflavin antioxidants in black tea may also help in healing muscle soreness.  Another health benefit of black tea is that studies have shown that is may also lower your risk of heart disease and heart attacks.  Just add black tea!

Black Soybeans

 
Although yellow and green soybeans get all the attention (think edamame in Japanese cuisine), black soybeans are the real superfood when it comes to soy beans.  Although all soybean oils contain alpha linolenic acid, an omega-3 fatty acid which reduces the risk of heart disease, black soybean oil seems to contain the highest levels of this health benefit.  As well, a recent study from Korean researchers show that black soybeans also reduce the risk of thrombosis, a type of blood clot that is in some cases, fatal.  Just add black soybeans!

Black Beans

 
Just like black soybeans, black beans also contain higher levels of nutrients, omega-3 fatty acids and other minerals that aid in regular body function and combatting disease.  The dark black beans are packed with bioflavonoids.  According to Cornell University, the high levels of bioflavonoids in black beans help protect us from all forms of cancer.  The potent plant base nutrients are exceptional.  Just add black beans.

Blackberries

 
Often overlooked due to the hype surrounding goji berries, blueberries and acai berry, blackberries are actually some of the most nutritional dense berries.  High in fiber which aids in digestion, one cup of blackberries contains more than 30% of your daily fiber requirements!  In addition, blackberries also contain polyphenols which help reduce cognitive decline and aid in brain/nervous function.  The polyphenols help clean up cells that impair daily brain function according to Boston’s Human Nutrition Research Center on Aging.  Just add blackberries!

Black Lentils

 
Many vegans and vegetarians eat black lentils because of their high iron content.  About one cup of black lentils gives you close to 40% of your daily recommended intake of iron for women, which is just incredible.  In addition, lentils, specifically black lentils or those with a darker pigmentation, will contain high levels of soluble and digestible fiber.  This will help lower your cholesterol, improve immune function and even reduce your chance of heart disease according a new study done at the University of Illinois.  Just add black lentils!

Black Rice

 
Most of us grew up eating white rice or brown rice.  Not many of us know that there is even black rice on the market.  Brown rice is better than white, but black is better than either of them.  That’s because the bran hull of black rice contains significantly higher amounts of Vitamin E.  As you know Vitamin E helps boost our immune system to combat diseases and it also protects our cells from free radical damage.  According to a recent study at the Louisiana State University Agricultural Center, black rice contains more anthocyanin antioxidants than blueberries!  Just add black rice!

The top 6 black superfoods explained in this article includes: black tea, black soybeans, black beans, blackberries, black lentils and black rice.

I’m Just Adding Some Good Stuff! A real life story from one of our followers…

Lee Johnson is a #1 best-selling author, ghostwriter and ‘book enabler’ who lives in West Vancouver, Canada.  Lee’s one of our most avid followers since the inception of Just Add Good Stuff and so we thought we would ask him to write a personal story about how he has transformed his life through better health, diet and exercise.  Here is Lee’s real life story (thanks Lee for your ongoing support!):
 

I’m Just Adding Some Good Stuff!

 
I think many people these days are realizing that the computer principle of GIGO (garbage in, garbage out) also applies to what we put into our bodies. If we continue to feed ourselves junk food with low nutritional value and laced with a cocktail of dubious chemicals, we should not be surprised by the inevitable results: obesity, malnutrition, deficiencies, and diseases.

In recent years some of my friends have opted for a healthier lifestyle, with increased levels of exercise and wiser food choices. Some have gone further, becoming vegetarians and vegans, and one of them also runs a company producing hemp seed products.

Mmmmm, I think to myself; do I really want to do that? On the one hand I totally get it: if I want to live longer and enjoy a good quality of life, I need to watch what I eat.  And increasingly over the past few years, I have done that. Plus, I need exercise… particularly because as a writer i spend most of my day sitting at a computer… and so I made a commitment to walk at least 5 km every day. And I do that.

On the other hand, I’m not yet ready to discard all remnants of my old lifestyle. I still love boerewors and biltong (traditional South African spicy sausage and jerky-type dried meat), although now I probably eat them only every couple of months. I love taking my partner to De Dutch for a pancake breakfast, but again, that doesn’t happen more than two or three times a year. And I must even admit that a couple of times a year I will buy a small box of Timbits or a sausage and egg McMuffin.

So, yes – I have definitely made some good, positive changes to my diet and lifestyle. And, while I am still reluctant to make the transition to vegan or vegetarian, I have taken the advice of my friend Mike to heart. I am ‘just adding good stuff’.

Here’s what I do: instead of making a dramatic swing to ‘the other side’, I just try to make small changes, one baby step at a time. For instance:

– I still have cereal in the morning, but now I use almond milk. I used to LOVE dairy, but now I’ve cut that out completely.

– On top of my cereal I slice up a banana and sprinkle a mixture of nuts and seeds: flax, chia, sliced almonds, chopped walnuts, sunflower and pumpkin seeds.

– I have stopped using sugar altogether (after years of taking 3 spoons of sugar in my coffee). Now, coffee tastes even better.

– I don’t drink pop (except an ice cold Coke once or twice a year when I have a real craving — I was once Creative Director for an ad agency handling the Coca-Cola account!) and now only drink fruit juice diluted in 70% water.

– In my wallet I carry a list of superfoods, and each time I go shopping, I cross off one ‘bad’ thing and make sure I buy one ‘good’ thing. Quite literally, I am ‘just adding good stuff’.

There are more things I could add, but I think you get the picture. I still give in to the occasional craving for a slice of pizza or a choc-dipped ice cream cone, but in small baby steps, I know my diet and my lifestyle is becoming healthier all the time.
 
And right now, that’s good enough for me.

Lee Johnson

Click here to connect with Lee!

“Lee Johnson is a #1 best-selling author, ghostwriter and ‘book enabler’ who guarantees you a published book in 4 months or less.”

RECIPE > Watermelon Blueberry Gazpacho Recipe

For those of us in the Northern Hemisphere, eating watermelon is synonymous with sunny and warm summer days!  So this is exactly the type of gazpacho we’ve come to love.  Introducing our refreshing, crisp and summery Waterlemon Blueberry Gazpacho recipe!  And for those in the Southern Hemisphere, summer is just around the corner, so clip this recipe and enjoy it in a couple of months when organic watermelon and blueberries are in season!
 

Watermelon Blueberry Gazpacho Recipe

 
Please share with your friends and family!
 

Servings: enough for a starter gazpacho for 10 people
Preparation Time: 15-20 minutes

Here are the ingredients for the Watermelon Blueberry Gazpacho Recipe:

5 cups seedless watermelon, cut into 1/4 inch dice (preferably organic)

1 1/2 cups fresh blueberries, seeded and cut into 1/4 inch dice (preferably organic)

1 medium cucumber peeled, seeded and cut into 1/4 inch dice (preferably organic)

1/3 – 1 cup red wine or fruit infused vinegar

1/2 – 1 cup cilantro, basil and/or mint leaves, chopped (preferably organic)

1 small jalapeno, seeded and minced (preferably organic)

1/2 medium red onion, chopped (preferably organic)

1/2 medium yellow bell pepper, seeded and chopped (preferably organic)

1/2 medium orange bell pepper, seeded and chopped (preferably organic)

1/3 medium red bell pepper, seeded and chopped (preferably organic)

Kosher salt and freshly ground black pepper

1 ripe Hass avocado, peeled and cut into slivers (preferably organic)

Here are the preparation directions for the Watermelon Blueberry Gazpacho:

Step 1: Pureé 4 cups of the watermelon, the blueberries, half of the cucumber, and the vinegar in a blender or food processor.

Step 2: Add all but 1 tablespoon of cilantro with the onion, yellow pepper, orange pepper, red pepper and jalapeño. Then process until finely chopped.

Step 3: Pour into a bowl and stir in the remaining watermelon and  cucumber. Season with salt and pepper, if desired.

Step 4: Cover and refrigerate until chilled, at least 2 hours and up to 5 hours.

Step 5: Ladle into bowls and sprinkle with avocado and remaining cilantro. Serve chilled.

Of course, Just Add Good Stuff promotes healthy, organic and raw foods as much as possible … so the closer it is to its natural state, the better and more nutritious the ingredients will be for your mind and body.
 
Here are some photos of the end result!
 

Just Add Kale! Kale Infographic describing the Top Health Benefits of Kale, Types of Kale, Nutritional Info, Interesting Facts and Kale Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Kale Infographic. We LOVE Kale of all types! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Kale! Kale is one of the best superfoods & is a dark green leafy nutritional vegetable related to the cabbage. Kale is rich in vitamins, trace minerals, omega-3 fatty acids and antioxidants. Everywhere you turn, kale is a vital vegetable, rich in nutrients, health benefits and delicous flavor! Here is the Just Add Good Stuff Kale Infographic:

TOP 10 Health Benefits of Kale as described in the Just Add Good Stuff Kale Infographic:

1. kale is low in calories, zero fat and very high in fiber!
2. high in powerful antioxidants which prevent cancer
3. kale is rich in vitamin K for normal bone health & blood clotting
4. great anti-inflammatory agent with lots of omega-3’s
5. high in iron essential in oxygen transport and cell growth
6. kale is rich in vitamin A which aids in vision and skin health
7. great for cardiovascular support & lowers cholesterol
8. kale is high in calcium essential in preventing osteoporosis
9. rich in vitamin C which boosts immune & metabolic function
10. kale contains fiber and sulfur which detoxify your body

Kale Nutrition Facts as described on our Kale Infographic

• Serving Size = 1 cup chopped
• Calories = 34
• Calories from Fat = 4 g
• Total Fat = 0.47 g
• Cholesterol = 0 mg
• Sodium = 29 mg
• Potassium = 299 mg
• Total Carbohydrate = 6.71 g
• Dietary Fiber = 1.3 g
• Sugars = 0 g
• Protein = 2.21 g
• Vitamin A = 206% RDI
• Vitamin C = 134% RDI
• Calcium = 9% RDI
• Iron = 6% RDI

Healthy Kale Recipes on our Kale Infographic

1. Spicy Baked Kale Chips snack
2. Kale & Veggie Quinoa main dish
3. Kale, Spinach and Arugula salad mix

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Kale as described on our Kale Infographic

• Per calorie, kale has more calcium than any milk you can buy!
• Per calorie, kale also has 10x more Vitamin C when compare with spinach
• Also per calorie, kale has more iron than beef of any kind!
• Often referred to as a ‘nutritional powerhouse’
• 1 cup of kale has 10% of the RDA of omega-3 fatty acids!
• Kale is a winter veggie, although available year round
• Types include curly leaved, plain leaved, rape kale and Tuscan
• Comes in green & purple varieties – mix it up!
• Steaming enhances bile acid sequestrants which lower cholesterol

The Just Add Good Stuff Kale infographic (we also call it our Kale infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Kale infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Kale which would affect our Top 10 Kale health benefits. In addition, we constantly experiment with uses of Kale in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about Kale in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Kale Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

INFOGRAPHIC on Vitamin B-12 Deficiency

For vegetarians and vegans, Vitamin B-12 deficiency is a real problem.  From exhaustion to mood swings and from training injuries to mouth sores, Vitamin B-12 deficiencies can manifest themselves differently in each individual.  As Vitamin B-12 is not readily available in plant based whole food diets, it is essential to learn more about the Vitamin B12 deficiency and what it means to you.

According to T. Colin Campbell, “Of all the nutritional concerns that can plague vegetarians – and especially complete vegetarians or vegans – I doubt any is more daunting than the specter of vitamin B12 deficiency. This is especially so because conventional wisdom has it that this essential vitamin is virtually unavailable from plant foods.”

So what is Vitamin B-12 Deficiency and what does Vitamin B12 do for us?  Here’s a quick infographic plus important T. Colin Campbell research below it:

Vitamin B-12 Deficiency Infographic

 – affects 67% of Americans (not just vegans and vegetarians!)

 – 47 million Americans may be Vitamin B-12 deficient (many don’t know it)

 – 50% of vegetarians and 80% of vegans are deficient in Vitamin B12

Natural sources of Vitamin B-12 can be found in meat, fish/shellfish, dairy and supplements.  Our bodies don’t produce B-12 as it is only produced by bacteria.  The daily recommended intake of Vitamin B12 is at least 2.4 micro grams every day (not much, but required).

People who have a greater risk of B12 deficiency include: Age 50+, anemics, alcoholics, vegans, vegetarians, celiac or IBS, Chrohn’s colitis, infertility issues, stomach surgery, autoimmune disorder, bacterial growth and diabetics.

The symptoms and effects of B12 deficiency include: memory loss, depression and fatigue.  Other symptoms of the Vitamin B12 deficiency includes: arthritis, cognitive difficulties, mood swings, rosacea, poor digestion, vertigo, brittle and flaky nails, tingling limbs, shortness of breath, eczema, dry skin, acne, jaundice, burning hands and feet, dizziness or fainting, weakness, arrhythmia, bad balance and hair loss.

This Vitamin B12 infographic is brought to you by Natural Healthy Concepts.  Thank you!

T. Colin Campbell, through years of extensive research and study has come up with these conclusions on Vitamin B-12 deficiency in vegetarians and vegans:

1. Contrary to the most recent U.S. Dietary Guidelines, B12 can be found in plants.

2. Organically grown plants contain higher levels of B12 than plants grown non-organically with chemical fertilizers.

3. Plant roots are able to absorb certain vitamins produced by soil microorganisms, thus suggesting that plants grown in healthy soil, full of microflora and microfauna, are more nutritious.

4. Vegans – and anyone else – should be able to obtain B12 by consuming organically grown produce.

5. Evidence that plants obtain vitamins from the soil has been available for several decades.

You can read more about T. Colin Campbell’s Vitamin B-12 research and studies online here.

PURPLE is the new GREEN! Try These Purple Veggies and Fruits!

Purple produce takes a backseat when it comes to regular grocery shopping.  Those weird and colorful vegetables and fruit often cost a bit more and are stuck in the back of the grocery aisle where nobody can see them.  However, over the past few years, purple produce (vegetables, whole foods and fruits with a purple pigmentation) have gained a lot more recognition amongst chefs, scientists and grocery stores in addition to local grocers.  Back in 2009, an article in the Chicago Tribune called The Color Purple: Disease Fighter was published.  This article explained some of the many advantages and nutritional health benefits of eating purple produce.  The distinctive purple hue gives purple vegetables, purple whole foods and purple fruit that added nutritional power and have cast purple produce into the super food category.

Here’s a paragraph from The Color Purple: Disease Fighter

 
Purple is not simply a popular trend in fashion. This color of royalty, dubbed the “new black” by fashionistas, is also the new black in food. In produce aisles, at farmers markets and on restaurant menus, you can now find a growing array of heirloom and specialty vegetables with a distinctive purple hue — purple potatoes, tomatoes, carrots, beans, corn, asparagus, peppers, baby artichokes and cauliflower. Beyond the pleasing appearance on the plate, the purple color is a cue for nutritional power.

So why the sudden interest in purple vegetables and heirloom produce?  The answer is simple.  The dark pigmentation that is responsible for the purple tones in these types of produce are called anthocyanins.  So what are anthocyanins?  Anthocyanins are a type of phytonutrient that is gaining attention because recent studies have suggested that they help reduce the risk of many types of cancer, cardiovascular disease and diabetes.  In some human studies, anthocyanins have helped fight these three diseases as well.  Some other evidence suggests that anthocyanins in purple produce will help protect our brains when we grow old.  Here are some fast facts about the health benefits of purple vegetables, fruits and whole foods in recent research studies:

A recent USDA study found that 2 servings of purple potatoes a day helped lower blood pressure as much as a serving of oatmeal.  Many of the people in this study by Joe Vinson at the University of Scranton were overweight or obese and many of them were taking medication for high blood pressure during this study.

An Ohio State University study found that dark berries helped fight cancer by reducing inflammation.  Not only that, but purple berries were found to suppress the growth of cancer cells and even trigger cancer cell death naturally.

Another Ohio State University research study found that the anthocyanins in purple corn were the most potent in inhibiting the growth of colon cancer cells when evaluated against many other fruits and vegetables.

Some UK scientists used purple snapdragon genes to increase the anthocyanins in regular tomatoes.  The result was a dark purple pigmentation in the tomatoes that also produced much higher levels of anthocyanins and even comparable to that of blueberries and blackberries.  Cancer susceptible mice who were fed these gmo purple tomatoes lived longer.

Ever since the cultivation and farming methods of today were implemented, purple produce remained relatively unknown.  Because of their naturally bitter taste, they were deemed undesirable when compared against other traditional sweeter produce.  Take for instance this quote from Jo Robinson, the author of Eating on the Wild Side: The Missing Link to Optimum Health:

Throughout the ages, our farming ancestors have chosen the least bitter plants to grow in their gardens. It is now known that many of the most beneficial phytonutrients have a bitter, sour or astringent taste. Second, early farmers favored plants that were relatively low in fiber and high in sugar, starch and oil. These energy-dense plants were pleasurable to eat and provided the calories needed to fuel a strenuous lifestyle. The more palatable our fruits and vegetables became, however, the less advantageous they were for our health.

And here are some of the most popular purple vegetables and produce available in stores today:

Stokes Purple Sweet Potatoes

Sangria Artichokes

Fiesole Baby Artichokes

Fiore Viola Artichokes

Purple Cauliflower

Baby Purple Cauliflower

Purple Kohlrabi

Graffiti Eggplant

Radicchio

Kale Sprouts

Purple Asparagus

Red Onions

Purple Potatoes

Passion Fruit

Purple Wax Beans

Baby Purple Brussels Sprouts

Champagne Grapes

Concord Grapes

FLAX INFOGRAPHIC – Top Health Benefits of Flaxseed, Nutritional Details, Interesting Facts and Flax Seed Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Flax Infographic. We LOVE Flaxseed! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Flax Seeds! Flax seeds are one of the most powerful plant foods in the world! Research has shown that a regular diet with flax seed can help reduce your risk of heart disease, cancer, stroke and even diabetes! Flax seeds also play an important role for the maintenance of cardiovascular health and normal development of the brain, eyes and nerves. Here is the Just Add Good Stuff Flax Infographic:

TOP 10 Health Benefits of Flax/Flaxseed as described in the Just Add Good Stuff Flax Seed Infographic:

1. flax is extremely high in soluble & insoluble fibers
2. maintains health of colon, digestive & gastrointestinal systems
3. flaxseed has protective effect against breast, prostate & colon cancer
4. rich in omega-3 fatty acids linked to good heart health
5. flax seeds improve blood sugar levels and prevents/treats diabetes
6. prevents inflammation caused by diseases & illnesses
7. flax reduces hot flashes in menopausal women
8. rich in anti-oxidants and detoxifies cells
9. flax seed is rich in essential oils that aid in healthy hair, eyes and skin
10. very rich in calcium and iron

Flax Nutrition Facts as described on our Flaxseed Infographic

• Serving Size = 1 cup
• Calories = 774
• Calories from Fat = 550 g
• Total Fat = 61.13 g
• Cholesterol = 0 mg
• Sodium = 44 mg
• Potassium = 1179 mg
• Total Carbohydrate = 41.88 g
• Dietary Fiber = 39.6 g
• Sugars = 2.25 g
• Protein = 26.52 g
• Vitamin A = 0% RDI
• Vitamin C = 2% RDI
• Calcium = 37% RDI
• Iron = 46% RDI

Healthy Flax Seed Recipes on our Flaxseed Infographic

1. Mixed Berry Flax Seed bread
2. Flax Seed and Water egg substitute
3. Almond Pulp Flaxseed crackers

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Flax as described on our Flax Infographic

• Comes WHOLE or GROUND (also called milled or flax meal)
• Flax Seed contains 75 to 800 times more lignans (cancer fighter) than other plant food in the world!
• Buy either BROWN or GOLDEN flax seed (equivalent nutrition)
• Always look for ORGANIC & LOCAL flax seeds
• Flax Seed can be used as a SUBSTITUTE for eggs and fat in baking!
• Keep GROUND seeds in freezer to prevent oxidation
• Precaution: shouldn’t be consumed while pregant or breast feeding
• Can be easily added into smoothies and juices
• Suggested amount is 1 to 2 tablespoons of ground flaxseed a day

The Just Add Good Stuff Flax Seeds infographic (we also call it our flax infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Flax Seeds infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Flax which would affect our Top 10 Flax health benefits. In addition, we constantly experiment with uses of flaxseed in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about flax in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Flax Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

RECIPE > Easy Papaya Salad with Dressing!

Want to try a light and easy summery salad?  As mentioned in previous posts, papaya or pawpaw is one of our favorite superfoods and combining it with other healthy ingredients makes for a perfect salad.  Whether it’s a starter or a main course, this easy papaya salad with dressing will certainly tantalize your taste buds.  So let’s get right to it!
 

The Papaya Salad Recipe!

 
Please share with your friends and family!
 

Servings: 2 servings
Preparation Time: 10-15 minutes

The Papaya Salad Ingredients

½ – 1/3 papaya (try to find a non-GMO, fresh and organic papaya)

2-3 carrots (organic and peeled)

1 cucumber (organic, peeled and sliced)

1-2 Roma tomatoes (organic and sliced)

¼ cup roasted peanuts* (unsalted, organic and crushed)

¼ cup cilantro (fresh and organic)

* You can substitute the roasted peanuts with your favorite nuts
 

Preparing the Papaya Salad Step-by-Step

Step 1: Peel, de-seed and slice the papaya into long thin strips

Step 2: Peel and sliced the carrots into thin strips

Step 3: Peel and slice the cucumber into thin strips

Step 4: Slice the Roma tomatoes into thin strips or chunks (your preference)

Step 5: Roast (if not already roasted) and crush the peanuts (or equivalent nut)

Step 6: Combine all the ingredients into a large bowl and mix

The Papaya Salad Dressing Ingredients

½ lime (freshly squeezed juice from organic lime)

½ clove garlic (organic and fresh)

½ red chilli* (de-seeded organic hot chilli)

1 tsp cumin (ground and organic)

1 tsp agave syrup (or equivalent)

2-3 tbsp sesame oil (or fish sauce)

Preparing the Dressing Step-by-Step

Step 7: Squeeze half of a fresh organic lime

Step 8: Add garlic and de-seeded hot chilli into a mortar and pestle

Step 9: Mash until it forms a paste

Step 10: Add all ingredients into a medium bowl and whisk together until mixed

 
Add the dressing onto the fresh papaya salad and combine before serving.  Enjoy and share with your friends!
 
This dish was inspired by a GOOP recipe.