My mission is to empower you to improve your health. Now is the perfect time to reflect on what you can do to live a healthier lifestyle and feel great about yourself inside and out. Getting there takes work and a daily commitment. But with a little motivation and the right know-how, this is within your reach!
Good health is delicious.
I’m sharing my Hot Ingredients for 2017 (along with some of my favorite recipes!) that are key to achieving and maintaining good health. They’re delicious, easy to find and fun to incorporate into your diet. Remember that food is medicine. So if you take a lot of supplements and pills, ask your doctor how you might enhance your health with food instead.
Dr. Nandi’s Hot Ingredients List
Move Over Kale – Hello, Beet Greens!
A recent study from Chile has shown beet greens to be one of the top 10 food contributors to iron intake in that country. As the most nutrient-dense part of the beet plant, beet greens are packed with antioxidants and an excellent source of protein, fiber, phosphorous and zinc.
Vitamin K in beet greens contains blood-clotting properties, helps ward off osteoporosis, works with calcium to boost bone strength and may also play a role in fighting Alzheimer’s disease. Beet greens have a higher iron content than spinach and a higher nutritional value than the beetroot itself. The vitamin A content in beet greens helps strengthen the immune system and stimulates production of antibodies and white blood cells.
See Dr. Nandi’s recipe for Sautéed Beet Greens here.
Freekeh – The Newest Super Grain
The nutritional benefits of freekeh abound, allowing those who incorporate it into their diet to maintain weight, digestive-health and immunity. This super-grain is high in fiber (4x the fiber of brown rice!), has a low Glycemic index (which helps prevent diabetes), high in protein content, low in available carbs, high in calcium (for bone health), rich in lutein (important for eye health) and rich in prebiotic properties (important for fueling the growth of healthy bacteria).
Get Dr. Nandi’s Freekeh Burger Recipe here.
What do you get from exposing raw garlic to prolonged exposure to heat and humidity? A simple food with a unique taste. Black garlic is sweet meets savory, a perfect mix of molasses-like richness and tangy garlic undertones.
It contains twice the antioxidant properties as raw garlic (which can help slow the aging process), contains phosphorous (which builds strong bones and teeth), can aid in regulating blood sugar levels (potentially decreasing the effects of some diabetic complications) and lowers LDL cholesterol (the bad cholesterol).
Black garlic can reduce the risk of heart disease, stroke and premature death.
Amaranth is a gluten-free grain with an 8,000 year old history. It’s packed with more protein than most other grains, can help reduce bad cholesterol, keeps your digestive system moving (thanks to a healthy dose of dietary fiber) and is said to be the only grain with Vitamin C.
Amaranth is rich in manganese, calcium and potassium (great for bone, muscle and heart health).
Incorporate cumin into your diet for its super antioxidant properties and antibacterial qualities. In addition to helping to lower blood pressure, cumin has also been shown to aid iron deficiencies and improve digestive health.
Over centuries the cumin seed has been used for digestive health. Scientific research has begun to show that the reputation of cumin and its digestive health properties are true. Cumin may stimulate the secretion of pancreatic enzymes (compounds necessary for proper digestion and nutrient assimilation).
Get Dr. Nandi’s Cumin Carrot Soup Recipe here.
Not to be confused with a smoothie, which is typically fruit-based, the leading ingredient in a Lassi is yogurt. This creamy, probiotic-packed drink contains protein, B complex, calcium, potassium, phosphorus and folic acid.
Lassi helps the digestive process by promoting digestive enzymes and can help relieve bloating, constipation and diarrhea. This drink has also been shown to hydrate your skin and body.
Make healthy living a part of every day.
As always, the light in me honors the light in you. Namaste.
If you found this helpful and want to see more, join my newsletter community!
- Incorporate healthy new recipes into your life. Making (and eating!) nutritious meals with your tribe is a great way to bond.
- Reflect on changes you can make to live a healthier life.
- Plan to give each Hot List ingredient a try over the next few months.
- Make the commitment to become your very own Health Hero.