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!
 
Papaya Salad

 

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.

Top 4 Foods for a Gentle and Safe Detox Program!

 
Did you know that a typical human is exposed to more than 2,000,000 toxins every day? Yes, read that again … that’s over 2 million toxins per day. From air pollution to plastics and from body care products to even the foods we eat, toxins are everywhere. Of course, many of these toxins don’t affect our daily routines, but over the course of days, weeks and years, these toxins will play a significant role in your health and well-being.
 
In order to get rid of these toxins, we need to detoxify our bodies. To many people, detox or detoxification is a scary process as many detox programs have bad side effects. Luckily, there are great foods and super foods that help us gently detoxify our bodies in a more natural way. Below are 4 foods for a gentle and safe detox.
 
wheat-grass
 

Gentle Detox Food #1 > Detox with Wheatgrass!

 
Long considered a superfood (also check out our Just Add Good Stuff Wheatgrass infographic for nutritional info), wheatgrass is one of the best and safest detox foods in the world. This versatile detoxifier can be found at most grocery stores –OR- preferably, you can easily grow it yourself. You can purchase a wheatgrass growing kit from Amazon or from a local health food store. Add it to your cold pressed juice for optimal detox effects.
 
cilantro detox
 

Safe Detox Food #2 > Detox with Cilantro!

 
Not many people know this, but cilantro is a great herb that also serves as a gentle detox super food. You can find many types of cilantro at the local grocery store (or you can grow it yourself in a herb garden). The versatility is unmatched as you can use cilantro by cooking it, juicing it or just eating it raw. Cilantro detoxifies the body by taking out mercury and other heavy metals, which is amazing. As well, cilantro also has many other antifungal and antibacterial properties that will fight infection and reduce inflammation in combination with detoxifying your body very quickly.
 
Banana detox with pectin rich foods
 

Gentle Detox Food #3 > Detox with Pectin Rich Foods!

 
This natural detox agent is found in many fruits that we already eat. From bananas and grapes to citrus fruits and apples, pectin is a perfect detox agent that is both safe and very gentle on your digestive system and body. Pectin itself aids in the removal of toxins and heavy metals much like cilantro. It’s best to incorporate pectin into your cold pressed juice or smoothie by adding natural and organic fruits versus pectin products which may be laced with other ingredients such as MSG.
 
juice-boost-ingredient-spinach
 

Safe Detox Food #4 > Detox with Greens!

 
From chlorella to spirulina and from alfalfa sprouts to parsley, these types of greens detoxify your body and remove chelating heavy metals. Much like everything we promote at Just Add Good Stuff, adding greens into your diet is essential for a healthy lifestyle.
 
These are some of the best and safest foods to detox your body. Remember though, the key is also to limit the number of toxins that we drink and eat. So by eating well, we will reduce the amount of toxins that we need to get rid of in the first place!

Inflammatory Foods That You Should Watch Out For!

 
According to the World Health Organization (WHO), INFLAMMATION is the clear culprit in many chronic diseases that kill millions of people every year.  Some of these chronic diseases caused by inflammation include both heart disease and cancer.
 
An estimated 17.3 million people died of cardiovascular related disease in 2008 alone, while cancer caused over 7.5 million deaths during the same period.  Not only that, but millions more are diagnosed with debilitating and terminal diseases caused by inflammation each and every year.  The numbers are also increasing when it comes to deaths and diagnosis of inflammatory diseases, which is very scary.  In addition, what many people don’t know is that inflammation at the cellular level is also implicated in such health issues as food allergies, asthma, weight gain and premature ageing.
 
For our readers who are interested in the medical definitions of inflammation (which has changed dramatically even in recent years), you can visit the British Journal of Sports Medicine for some analysis.
 
Recent studies and research have now proven that by living a healthier lifestyle through good nutrition and fitness, we can reduce our risk of inflammatory diseases quite dramatically.  This includes reducing our risk of heart disease, premature ageing and cancer in addition to reducing our allergic responses and even asthma itself.  By eating more foods with anti-inflammatory agents and properties, we can now directly link that to a reduction in our body’s inflammation.  On the other front, by limiting and restricting consumption of inflammatory causing foods, we can also reduce our risk of inflammatory diseases in the same way.
 
Want to learn more about inflammation?  Dr. Joel Kahn, a cardiologist explains here.

 

Here are the 9 inflammatory foods that you should watch out for:

 
 
sugar1
 

Inflammatory Food #1 > Sugar causes severe inflammation

 
Found in most processed and packaged foods and drinks, sugar is everywhere.  Not only does refined sugar increase your risk of weight gain/obesity but it also increases your chances of developing type 2 diabetes and metabolic syndrome.  Always check labels when purchasing processed or packaged foods as most soft drinks, fruit juices, baking aisle products and candy contain huge amounts of refined sugars.  They are often labeled under different names (not ‘sugar’) that include sucrose, sorghum syrup, maltose, golden syrup, fructose, dextrose and corn syrup.  Instead of consuming packaged products containing dangerous sugar that causes body inflammation, try eating healthy foods with natural sugar (but not too much).  These include various types of berries, fruits, dates and figs.  When cooking, try substituting inflammation causing sugar with molasses, stevia, agave syrup or honey.

 

dairy
 

Inflammatory Foods #2 > Dairy Products

 
More than half of the world’s population cannot digest milk.  Although we grew up believing that milk and other dairy products are extremely healthy, they actually cause inflammation throughout the body.  Dairy produces an inflammatory response to those who are intolerant as well as those that are tolerant to dairy (which many people don’t know) and this includes digestion problems, stomach discomfort, cramps, constipation, diarrhoea, hives, acne, asthma and skin rashes.  Dairy products that cause body inflammation are found in milk, cheese, yoghurt (obviously), but also in many cereals, cream sauces, cakes, crackers and even cookies, so watch out and always read the labels!

 

meat
 

Inflammatory Food #3 > Red Meat and Other Processed Meats

 
A problem for those who are omnivores, red meat and other processed forms of meat cause inflammation.  From steak to lamb and from pork to other red meats, these inflammatory foods contain a molecule called Neu5Gc that stimulates an unwanted immune response after meat consumption.  This molecule triggers a chronic inflammatory response that has been directly linked to both heart disease and cancer.  In addition, both the American Institute for Cancer Research as well as The World Cancer Research Fund warn that any processed meats that have been chemically preserved, salted, cured or smoked can increase your risk of inflammation that causes colon, rectal, lung and oesophageal cancers.  Try limiting your red meat consumption and take out processed meats from your diet completely!

 

alcohol
 

Inflammatory Food #4 > Alcohol

 
Unfortunately for some people, drinking alcohol regularly will increase the inflammation in your body.  This inflammatory response is usually seen in the oesophagus, liver and larynx … which may lead to cancer and tumour growth.  Try reducing your alcohol consumption, and in addition, try drinking green tea and other anti-inflammatory drinks to reduce inflammation.

 

trans-fat
 

Inflammatory Food #5 > Trans Fat

 
Not only does trans fat increase your unhealthy bad cholesterol, but it also promotes inflammation and insulin resistance.  The result?  An increase in heart disease and metabolic syndrome risk right away.  Because foods prepared with partially hydrogenated vegetable oils contain high levels of trans fat, stay away from them!  These inflammatory foods include such things as commercially baked foods, fast food in general, deep fried foods, vegetable oil, vegetable shortening and margarine.  Always read labels!

 

vegetable-oil
 

Inflammatory Food #6 > Vegetable Oils

 
There’s lots of misinformation when it comes to vegetable oils. On one hand, many people believe it is the healthiest form of oil while other say they are cancer causing.  We tend to believe the latter.  The ratio of omega-6 to omega-3 fatty acids in our diet can affect the level of inflammation in our body.  If we consume a lot of veggie oils like sunflower, cottonseed, grapeseed or safflower, we will have too much omega-6 fatty acids compared with omega-3 fatty acids.  The result is an increase in inflammation within our bodies.  They are also commonly used in restaurants as well as home cooking.  Replace omega-6 rich oils with types that have a better balance between omega-6 and omega-3 fatty acids such as extra virgin olive oil or macadamia nut oil.

 

grains
 

Inflammatory Foods #7 > Refined Grains

 
Just liked refined sugars mentioned above, refined grains also promote the onset of cancer, diabetes and coronary disease caused by inflammation.  Remember that refined grains (versus natural grains) have been completely stripped of many good nutrients such as Vitamins and fiber, so you’re only consuming calories.  Refined grains include white flour, white rice, noodles, white bread, pastas, biscuits and cereals.  Try to reduce these or not even touch them.

 

Inflammatory Foods #8 > Artificial Food Additives

 
Inflammatory response is elevated when we consume foods with artificial additives or artificial coloring.  From MSG (seasoning) to aspartame (sweeteners), artificial food additives are most prevalent in pre-packaged and processed foods.  Try to cut down on these and prepare nutritious and fresh foods yourself.

 

Inflammatory Foods #9 > Feed Lot Farm Animals

 
Just like in vegetable oils, feedlot animals also have a pro-inflammatory high omega-6 to low omega-3 fatty acid ratio.  This is because many animals from feedlots are fed a typical grain, soybean and corn diet that causes inflammation.  Try replacing feedlot animals (if you eat meat) with free range options that contain higher levels of healthier omega-3 fatty acids.

 

As you can see from this list, eating a balanced, nutritious, plant based whole foods diet will help reduce your risk of inflammation.  This will in turn reduce your risk of many diseases including cancer and heart disease.

MANGO INFOGRAPHIC – Top Health Benefits of Mangoes, Nutritional Data, Interesting Facts and Mango Recipes!

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

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

 

Just Add Mango! The mango is often referred to as ‘the king of the fruits’ because it is one of the most popular, nutritionally rich fruits with a unique and amazing flavor, fragrance, taste and health promoting qualities. Mangoes are very high in dietary fibers, vitamins, minerals and anti-oxidants. Here is the Just Add Good Stuff Mango Infographic:

 

Just Add Good Stuff Mango Infographic detailing the health benefits in a visual way

 

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

  1. mangoes are rich in pre-biotic dietary fiber which aids our digestion
  2. very high in poly-phenolic flavonoid antioxidants
  3. mango is high in potassium for heart health & lowers blood pressure
  4. rich in copper for production of enzymes & red blood cells
  5. mango protects against colon, breast, leukemia & prostate cancers
  6. clears clogged pores and eliminates pimples
  7. very rich in vitamin A which promotes good eyesight
  8. mango alkalizes the entire body helping to maintain pH balance
  9. good source of vitamin E which improves sex drive
  10. mangoes are great remedy for sun stroke and heat stroke

 

Mango Nutrition Facts as described on our Mangoes Infographic

  • Serving Size = 1 cup of sliced mango
  • Calories = 107
  • Calories from Fat = 4 g
  • Total Fat = 0.45 g
  • Cholesterol = 0 mg
  • Sodium = 3 mg
  • Potassium = 257 mg
  • Total Carbohydrate = 28.05 g
  • Dietary Fiber = 3 g
  • Sugars = 24.42 g
  • Protein = 0.84 g
  • Vitamin A = 25% RDI
  • Vitamin C = 76% RDI
  • Calcium = 2% RDI
  • Iron = 1% RDI

 

Healthy Mango Recipes on our Mango Infographic

  1. Mango Cinnamon smoothie
  2. Mango Coconut dessert balls
  3. Mango Monster salsa

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

 

Things You May Not Know About Mangoes as described on our Mango Infographic

  • Mangoes are native to South Asia & can fruit even after 300 years
  • Mango leaves help normalize insulin levels in the blood, aiding in DIABETES prevention & treatment.
  • Ripe, ORGANIC and fresh mangoes are the most NUTRITIOUS.
  • Look for UNSULFURED ORGANIC dried mango.
  • The peel is rich in phytonutrients, carotenoids and polyphenols
  • Keep them at room temp in paper covers to ripen
  • Unripe, raw, green mango are used in of pickles, jam & chutney
  • National fruit of India, Pakistan and the Philippines
  • Recent research has shown that mangoes are important in the fight against many types of cancers

 

The Just Add Good Stuff Mango infographic (we also call it our dark chocolate 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 Mango infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Mango which would affect our Top 10 Mango health benefits. In addition, we constantly experiment with uses of mangoes in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about Mango in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Mango 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.

Think Plain Water is Just Too Boring?

 

Is drinking plain water just bland and boring? Since we all require lots of water every day, why not naturally enhance water so that it becomes fun, flavorful and more exciting?

 

Here are 7 ways to easily make drinking water more exciting right away:

 

#1 = Add cucumber slices

#2 = Add citrus fruits like lemons, oranges and limes

#3 = Add berries such as raspberries, goji berries, blueberries and strawberries

#4 = Add mint and lots of it

#5 = Add ice and/or carbonation

#6 = Make your own water based soup (both hot and cold)

#7 = Drink more tea

 

Health benefits of lemon water

I’M VEGAN… AND I’M GLUTEN-FREE!

 
It’s unbelievable how quickly time flies by. It’s now been close to 7 months since I went vegan and 4 months since I’ve gone gluten-free. I must admit that I am and feel healthier than ever and I’m so grateful for the incredible support from strangers, friends and family. It’s an experience that has changed my physical and mental health, diet, fitness and general well-being. Plus, it’s been a lot of FUN! This blog post is just an update on where I am in my quest for optimal health and well-being, some of the health benefits I’ve encountered, interesting things I’ve learned in the past six months and your most favourite Just Add Good Stuff Series posts. My May update on going vegan is located here.

 

My Vegan & Gluten-Free Experience > Revisiting the 10 Original Personal Benefits

 
In May, I updated my followers on 10 unexpected personal benefits since going vegan and I’m really happy to report that all of those things are getting even better.

  1. I continue to sleep a lot better… sometimes up to 6-8 hours a night (compared with 1-2 hours before this year)
  2. I’ve had only 1 migraine all year (and that was due to drinking too much the night before!)
  3. Allergies to pollen, temperature and altitude change have gradually decreased.
  4. My body weight has remained constant. The myths about the lack of plant based protein sources and complete amino acids in whole foods is really, just a myth.
  5. My body fat content continues to drop. Still healthy though but seem more ripped.
  6. I still haven’t had to take a nap in the afternoon. I don’t get the extreme tiredness at all nor the sugar spikes and troughs through the day.
  7. My teeth are still white.
  8. My digestion is consistent and healthy.
  9. I’m more patient and a lot less anxious and it seems to be getting even better
  10. My skin is still clear of acne and my hair is growing back. How’s that for a health benefit!

 

5 More Unexpected Health Benefits

 
In addition to the previous 10 unexpected personal benefits, I’ve also noticed a few more health benefits of note. They include:

  1. I’m more focussed. I’ve always been efficient and focused when it comes to work and decision making, but since I’ve gone vegan, I find that I am less easily distracted and can focus for longer periods of time. Because of that, I’m more efficient and can get more work done within a shorter time frame.
  2. I’m more positive and grateful for my health. Going both gluten-free and vegan has given me a more positive outlook on my health and well-being. By knowing that I’m doing everything possible to reduce my risk of disease and inflammation, I’m also focussing on being more positive throughout all facets of my life. This is a great mental health benefit.
  3. My skin is smoother and healthier looking. I used to get really dry skin but since I’ve gone gluten free and vegan, it has a more natural hue and is more ‘radiant’. This is probably because I have a good balance of essential oils, minerals and vitamins in my diet that keeps my skin healthy and hydrated. Plus, I don’t even use any skin moisturizer.
  4. My instances of bloating and cramps has diminished significantly. After decades of abusing my body through bad diet, I believe my body needed time to readjust and rid itself of all the toxins and build-up of bad cholesterol, fat and undigested or semi-digested food. After 5 months of veganism, I hardly get any bloating or stomach cramps. I believe my body has fully adjusted to this new whole foods plant based diet.
  5. I feel as though I can conquer any challenge and face any adversity in my life now. The mental focus, discipline, constant action and commitment to health, diet and fitness has taught me a lot about what I am capable of doing and being. This has been one of the most important life lessons that I will never forget from my vegan experience.

 
tips-banner1-small

 

My Vegan Experience > 5 Interesting Things I’ve Encountered and Learned Since Going Vegan

  1. More people are asking me how long I’m staying vegan and gluten-free for. I don’t know if they are assuming that this is just a diet or fad… or something temporary. I just laugh because going vegan and gluten-free has been about a lifestyle change for me. It’s learning about nutrition and fitness and making sure that I do everything possible to live a healthy and prosperous life. The things I’ve learned will stay with me for life… so I often respond by saying: “This was a one year experiment, but the results and interest in veganism will stick with me for my entire life.” I should honestly respond by asking them: “So how long do you think you will continue killing yourself through an unhealthy diet. How long will you continue to eat processed or packaged foods? How long will you continue to eat fast food even when you know it’s unhealthy for you.” But I’m really not that mean…
  2.  

  3. My favourite SUPER FOODS now include the previous 10 as well as chaga, pomegranate, asparagus, turmeric, cumin, cilantro and parsley.
  4.  

  5. About 5 months into my vegan experience, I started ‘slowing down’. I became more lethargic and ‘slow’ in physical activities and focus. My dietician told me that I was probably deficient in Vitamin B-12 which is usually only found in meats and dairy products. So, I self diagnosed myself as being Vitamin B-12 deficient and started taking a Vitamin B supplement every morning. The difference was night and day. I will be publishing an article about Vitamin B-12 deficiencies and some common myth and misunderstandings about this very soon.
  6.  

  7. Just like my self-diagnosed deficiency in Vitamin B-12, I was probably also deficient in Vitamin D. Again, a vegan and gluten free diet doesn’t really bode well for adding these two essential vitamins into my body. Therefore, the most natural form of Vitamin D is through sunlight. I get out more often just to get 5-10 minutes of direct sunlight every day. It’s awesome.
  8.  

  9. My vegan and gluten-free diet actually does NOT cost any more than my previous unhealthy diet. I eat less but eat more nutritional food. So yes, by volume, I’m consuming more expensive foods, but I’m also eating and drinking a lot less. There are very few ‘empty calories’ in my diet now.

 
tips-banner2-small
 

Great Response to our Just Add Good Stuff Series

When I first started Just Add Good Stuff, I wanted to present information in various ways that would touch people differently. From visual images to summarized nutritional info and from catchy/edgy quotes to helpful statistics, here are the highly successful Just Add Good Stuff Series that I’m so proud of:

 

The Excuses Pile On…

 
In the past 7 months, I’ve heard hundreds of excuses from strangers, friends and family as to why they’ve never tried eating healthier or going vegan or adopting a fitness/training program. Some of these excuses include:

I don’t have time / I’m too busy
I don’t believe in veganism / Veganism is stupid
There’s no difference between conventional and organic foods… it’s just marketing
I’ve survived this long, so why change
Other people who eat meat survive until they are 100, so why can’t I
Eating healthy means I don’t need to exercise
I have a family so it’s not possible
I’ve got a full time job so it’s not possible
Eating just greens and whole foods is unhealthy

 
For me, making an excuse is just an easy way out. Maybe it’s because I don’t want to change or I’m too lazy, but making excuses for myself is no longer something I do.

In every decision I make, I take a different perspective and ask myself:

“How do it do this?”
“How do I make this change?”
“How do I make time”

 
You should also try it sometime.
 
 

A Valuable Lesson …

 
One of the most important life lessons in this entire vegan/gluten-free experience has nothing to do with eating well, exercising or learning about nutrition. On the contrary, the most valuable life lessons are how this vegan/gluten-free experience has taught me about:

Discipline
Taking Action
Self-Awareness
Dealing with Change
Commitment

 
Mastering all 5 of these skills will help in EVERY FACET of my life … not just health and fitness. People who make excuses and oppose change will likely never learn how to master these 5 skills. Going vegan will teach you and push you to the limit when it comes to these life lessons. Try it and see how well you do…

 
me with coops on mayne island

Safe Food Coloring Alternatives to Artificial Food Coloring

 
Artificial food coloring is in everything. From baked goods to packaged products, artificial food coloring has made its way into everything in our food supply chain. What’s scary is that artificial food coloring causes serious health problems in adults and children. The regulations around artificial food color labeling on foods is also very weak, which makes it difficult for any of us to decipher what is natural/safe and what’s unnatural/detrimental to our health.
 
Artificial food coloring (or artificial food dyes) is prevalent in many things that we eat and drink. The synthetic or unnatural ingredients used in food coloring is often unsafe for both children and adults. These artificial food dyes have been linked directly to multiple forms of cancer in adults in addition to behavioural problems and hyperactivity disorder in children.
 

Use vegetables and fruit to naturally produce food dyes and colouring

 
In addition, the typical consumer, like you and I, are not properly educated on the health risks associated with artificial food coloring. In most cases, the names of the artificial dyes are meaningless (like yellow 5 which is derived for the tar of coal and blue 2). In other cases, packaged and processed foods just list colors without telling the consumer whether they are artificial or natural (in most cases, they are artificial). Blue 1 and 2 dyes are linked to cancer in many new studies and Red 3 dye causes thyroid tumors in rats. As well, it’s been proven that Green 3 dye causes bladder cancer and Yellow 6 dye causes kidney and adrenal gland tumors. All of these artificial food dyes are typical in both children and adult processed/packaged foods.
 

Artificial food coloring is found in so many things including:

 

Concentrated fruit juice
Condiments/sauces
Candy
Cheese
Fast food
Baked goods like bread, muffins, cookies
Gelatin esserts
Soft drinks
Low nutrient foods

 
 

How to make Natural Food Coloring Safe for Ourselves

 
We’ve got great news! If you are looking to ‘color’ your food, there are many natural alternatives to artificial dyes and artificial food coloring. All of these natural food colors come from plant based fruits and vegetables, so they are completely healthy, nutritious and organic (if possible). The natural food colors are safe for both children and adults, and likely, will not alter the taste of your food or dish (unless you want it to). The safe and natural food colors can be mixed to create new colors and in most cases, should not cause any allergies. These food coloring alternatives can be easily prepared at home too!
 

Natural food coloring options using vegetables and fruit

 

Here are some of the natural food colors from organic vegetables and fruits that you can experiment with:

 

Natural YELLOW Food Coloring > turmeric powder, yellow carrots, lemon zest, saffron flowers, bee pollen

Natural ORANGE Food Coloring > orange carrots, orange zest, carrot juice, pumpkin, papaya, cumin powder

Natural RED Food Coloring > red beets, chilli powder, strawberries and pomegranate

Natural PINK Food Coloring > beetroot, pomegranate powder and raspberries

Natural PURPLE Food Coloring > red grapes, organic red wine, red cabbage, purple carrots, purple potatoes, acai berry powder

Natural GREEN Food Coloring > spinach juice, wheatgrass, kale, swiss chard leaves, lime zest

Natural BLUE Food Coloring > blueberries and blackberries

 
* Images from Food Matters. Thank you!

HEALTH BENEFITS OF MINT > Nutritional Data, Interesting Facts & Recipes on our Just Add Mint Infographic!

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

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

 

Just Add Mint! Known from antiquity, mint is an aromatic herb with many curative properties. There’s a lot more to mint than fresheners, candy, tooth paste & inhalers! See below for more mint uses! Here is the Just Add Good Stuff Mint Infographic:

 

Just Add Good Stuff Mint Infographic detailing the health benefits in a visual way

 

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

  1. effective pain reliever for headaches & migraines
  2. mint alleviates gastrointestinal problems like indigestion
  3. antiseptic & antibacterial properties used to treat cuts & burns
  4. mint acts as a topical treatment of acne and acne scars
  5. alleviates arthritis pain, insect sting irritation and eczema
  6. mint improves bad breath and alleviates diarrhea and bloating
  7. natural treatment of the common cold and flu
  8. mint is used as a decongestant with antiviral properties
  9. used in treatment of menstrual cramps
  10. mint helps treat the hiccups

 

Mint Nutrition Facts as described on our Mint Infographic

  • Serving Size = 2 tbps
  • Calories = 2
  • Calories from Fat = 0 g
  • Total Fat = 0.03 g
  • Cholesterol = 0 mg
  • Sodium = 1 mg
  • Potassium = 18 mg
  • Total Carbohydrate = 0.48 g
  • Dietary Fiber = 0.3 g
  • Sugars = 0 g
  • Protein = 0.12 g
  • Vitamin A = 3% RDI
  • Vitamin C = 2% RDI
  • Calcium = 1% RDI
  • Iron = 1% RDI

 

Healthy Mint Recipes on our Mint Infographic

  1. Organic Mango Mint smoothie
  2. Organic Mint Ice Cubes
  3. Raw Cacao Mint cookies

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

 

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

  • Mint gets its name from MENTHE, a Greek mythical character
  • The mint herb is native to temperate areas of Europe, Asia & Africa
  • Mint can be VERY INVASIVE, so grow in containers or buckets
  • There are >30 TYPES & each smells/tastes different
  • The US produces 70% of the world’s peppermint & spearmint
  • Mint OIL is recovered by distilling using steam
  • Mint has been found in Egyptian tombs from as far back as 1000 BC
  • Rats & mice dislike the smell and taste of mint!
  • Peppermint is the #1 selling flavor among non-chocolate hard candies

 

The Just Add Good Stuff Mint infographic (we also call it our dark chocolate 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 Mint infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Mint which would affect our Top 10 beets health benefits. In addition, we constantly experiment with uses of dark chocolate in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about beets in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Mint 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.

The Story About Our Toxic Food System > Farm to Fork Infographic

 
The conventional food system today is heavily dependent on synthetic/toxic chemicals and additives that negatively impact our health and well-being. It is no surprise to any of us that the process of producing food by food producers and manufacturers is about their bottom line and NOT the health of the consumer. Read about our scary and toxic food system in this incredible Healthy Child Healthy World farm to fork infographic, which is one of the best we have ever seen.
 
Today, our food manufacturers add over 6,000 toxic additives and chemicals into our conventional food system. Many of these chemicals and additives are used to preserve our food in addition to flavouring, coloring, texture and improving yield for cheap food. What is scary about our toxic food system is that many of us don’t even know what happens between the farm and our table, which is what this Farm to Fork Infographic tries to inform you about. Do you know where your food comes from? Or what is in our toxic food system? You may be quite surprised! Today’s conventional toxic food system depends on the use of unhealthy and synthetic chemicals that pose direct threats to our health, especially in our children and the elderly. For children, their developing bodies are more vulnerable to these toxins, but from the higher level, the toxic chemicals negatively impact everyone’s health and life. Here are a small but shocking snapshot of the food system.
 
Farm to Fork Infographic - a story of our toxic food system

 

At the Farm > It’s NOT Local, It’s Called Business

 
Today, 80% (eighty per cent) of all food in the United States is supplied by massive factory farms, associated with a myriad of both environmental and health risks. Do you know what our animals are being fed at the farm? According to the latest Union of Concerned Scientists study, animals at these business factories are fed the following: same species meats, manure and other animal waste, diseased animals, feathers, hair, skin, hooves, blood, drugs and chemicals in addition to plastic! In our toxic food system in the United States, nearly 900 million pounds of toxic pesticides are applied to farms each year. Since the 1990’s, millions of tons of potentially harmful and toxic sewage sludge have been applied to the US farmland as food crop fertilizer. Yum. In addition, an estimated 13.5 million pounds of antibiotics – the same classes of antibiotics used in our own medicine and health care system – are routinely added to animal feed or water.

 

Chemicals Rule at the Factory Too

 
Here are some of the chemicals and toxic chemical treatments that are applied in our food supply chain at the factory before they even get to the market. To become white flour, wheat flour undergoes bleaching with chemicals such as oxide of nitrogen, chlorine, chloride and nitrosyl. Whole soybeans are drenched in hexane, a byproduct of the gasoline refining industry, to separate the soybean oil from protein that is used in various processed and unhealthy foods. Chemicals used to make plastic packaging, like phthalates and BPA sometimes migrate and seap into our food supply system. The Food and Drug Administration considers these migrants ‘indirect food additives’. No kidding! But remember, they do NOTHING about it and don’t regulate it! Nearly 6,000 additives and toxic chemicals are used by food companies to process and produce our food. To produce orange juice, whole oranges are placed in processing machines and are sprayed with various acids to improve fruit peel quality and increase juice yield. As well, more than 70% of all processed foods include genetically modified ingredients or GMOs.

 

Stick a Fork in It at the Table > The Consumer

 
Over 70% of all calories consumed by the average American comes from highly processed foods! And this is increasing at an alarming rate. The average American child also consumes more than 5 servings of pesticides every day just from their food and water. The average child in the US consumes 150 mg of artificial food coloring every day, an increase of five times since the 1950s.

 

What are US Children Eating? Take a look at the health risks associated with a child’s favorite foods.

 

Cereal = linked to cancer, ADHD, neurological toxicity and obesity
Banana = linked to cancer and reproductive toxicity
Cheese Burger = cancer, hormone disruption and neurodevelopmental deficits
Milk = cancer, neurodevelopmental deficits, hormone disruption and developmental toxicity
Crackers = cancer
French Fries = cancer
Soda = cancer, hormone disruption, obesity and reproductive/behavioural problems
Chips = cancer
Macaroni and Cheese = reproductive toxicity, obesity, neurological toxicity and immune system impacts
Cookies = cancer, reproductive toxicity, obesity, neurological toxicity and immune system impacts

 
Luckily there are many simple, affordable actions you can take to reduce your exposure to harmful chemicals found in foods. For more in depth advice and statistics, we recommend the eBook “Easy Steps to Eating Healthy & Safe Foods” at www.healthychild.org.

RECIPE > Summer Oil-Free Vegan Pesto

 
Whether you are looking for a vegan pizza topping or a veggie dip, this new summery oil-free vegan pesto is one of the best we have encountered. Smooth, tasty and absolutely nutritious, this is a great recipe for any chef!

Quick and easy, this new summer oil-free vegan pesto incorporates some tantalizing ingredients that include organic sun dried tomatoes, walnuts, cashews and spinach as its base ingredients. The other flavorful ingredients include garlic, basil, lemon, arugula, cilantro and salt/pepper. The result is a marvellous take on a summer oil-free vegan pesto that can be eaten with just about anything!
 
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Vegan Pesto Recipe > Sans Oil and Healthy!

Please share with your friends and family!

Servings: makes a jar, so 1-2 servings per batch
Preparation Time: 10 minutes

 

The Simple Ingredients for the Vegan Spinach Pesto Recipe

1 clove of garlic
2 tsp of ginger
2 handfuls of spinach (organic)
1 handful of arugula (organic)
2 handfuls of fresh basil (organic)
½ handful of cilantro (organic)
16 walnut halves (organic and unsalted)
8 cashews (organic and unsalted)
8 sun dried tomatoes (organic and medium sized)
6 tbsp of lemon juice (organic)
Salt and Pepper (to taste)

 
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Vegan Pesto Directions

Step 1: Get your food processor out and plug it in
Step 2: Dump all ingredients except for lemon juice, salt and pepper into food processor
Step 3: Blend until it is semi-smooth
Step 4: Slowly add the lemon juice and blend some more
Step 5: Add salt and/or pepper as per your taste
Step 6: Enjoy and share with your friends/family!

You can store this in a jar or container and it should last at least 5 to 7 days!
 
This recipe is adapted from a wonderful pesto from Vegenista.