22 Healthy Foods to Always Have in Your Fridge

"BY DARSHANA THACKER

Here’s a master list to use when you’re stocking up on healthy ingredients and essentials. Filling your kitchen with healthy foods makes cooking delicious dishes a pleasure, not a chore. Although it looks like a long list, it’s worth it to stock up on condiments and frozen goods, since they will last for a long time.

1. Staple Vegetables
For vegetables, stock up on carrots, celery, beets, and bell peppers, because they have a better shelf life than other vegetables. You can use them in stews, for making stock, with dips as a snack, and in a lot of other types of recipes.

2. Staple Fruits
For fruit, stock up on apples, grapes, berries, and pears. These last a long time in your fridge, and are good for snacking or in oatmeal and baked goods.

3. Greens Like Lettuce, Spinach, and Kale
Fresh greens are always good for making a quick salad or for steaming or sautéing. You can also throw them in stews, soups, and healthy scrambles.

4. Fresh Herbs
Fresh herbs add flavor and freshness to almost any recipe you’ll make. My favorites are cilantro, parsley, thyme, sage, dill, and rosemary. If the herbs are damp, then wrap them in a dry paper towel before storing; if dry, wrap them in a damp paper towel before storing.


5. Dates and Dried Fruit
It’s always a good idea to have dates and other dried fruits in your fridge. Keep your favorites on hand, whether they’re raisins, dried figs, dried apricots, currants, or cranberries. You will get a lot of use out of a small amount in place of sweeteners and in baking.

6. Nuts and Seeds
We use them sparingly at Forks Over Knives, but nuts are good to have in case you don’t have nut milk—you can quickly make some nut milk at home. You can also use nuts and seeds to garnish your salads or main dishes.

7. Plant-Based Milks
Stock up on any plant-based milk that you like, whether it’s almond, soy, rice, cashew, hemp, or rice milk. You can always use it in breakfast cereals, for making baked goods, and in any dish that requires a creamy texture. Just like with nuts and seeds, please use sparingly.

8. Salsa
Good quality store-bought salsa makes cooking easier, as you can use it in main dishes and as a dip or a dip ingredient.

9. Mustard
Always have some mustard you like in the fridge, whether it’s Dijon, yellow, spicy brown, or another variety. You can use it on sandwiches and in dressings and sauces.

10. Hummus

Some good hummus is always useful to have in your kitchen, since you can use it as a dip or as a sandwich spread. Try this delicious low-fat hummus recipe.

11. Nutritional Yeast
Nutritional yeast adds a cheesy flavor to food, so it’s a good vegan ingredient to have on hand. You can use it in pasta, in dips, and in other savory dishes.

12. Miso Paste
Miso is a flavoring agent that’s great for cooking, and along with nutritional yeast, adds a good cheesy flavor to dishes.

13. Tahini or Peanut/Nut Butters
Tahini, peanut butter, and other nut butters are good for making sandwiches,dressings, and baked goods.

14. Tamari or Soy Sauce
Tamari or regular soy sauce is useful for making Asian dishes, for overall flavor, and in dressings.

15. Hot Sauce
I love hot sauce because it adds spice and kick to dishes. When you buy it at the store, try to find an oil-free brand with just a few ingredients.

16. Cacao Powder
Keep some cacao powder in your kitchen to make any dessert that requires chocolate.
For the Freezer…

17. Cooked Beans
Whenever you make a batch of beans, double the recipe so that you have extra to freeze. This cuts down a lot of prep time during the week.
To thaw: remove from the freezer and thaw in the fridge overnight, or run under hot water to use them immediately.

18. Cooked Grains
Just as with beans, grains freeze and reheat beautifully. Store extra cooked rice andquinoa in your fridge and quick meals will be a breeze.
To thaw: remove from the freezer and thaw in the fridge overnight, or steam them to use them immediately. Or place the frozen grains in a bowl, and set into a larger bowl partially filled with very hot water.

19. Frozen Vegetables
Stock up on frozen vegetables like corn, vegetable medleys, edamame, and green peas, and you will always have healthy options when you’re cooking.

20. Frozen Fruit
When your grocery store is having a sale, stock up on frozen bananas, frozen berries, and other frozen fruits. You can use them when baking, snacking, or in smoothies.

21. Garlic and Ginger
Garlic and ginger are excellent to have for flavoring savory dishes, so I store minced garlic and grated ginger in small freezer bags when I have extra. There’s no need to defrost it before using.

22. Corn, Rice, and Wheat Tortillas
These freeze well, and tortillas are endlessly useful when making tacos, wraps,quesadillas, and other handheld meals.

Ready to cook?"

Fonte e imagens: http://www.forksoverknives.com/22-healthy-foods-to-stock-fridge/

How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources. By Sarah Haan, Registered Dietitian and Nicole Nichols, Health Educator

"Eating a vegetarian diet can be very healthful and rewarding. However, most vegetarians—including soon-to-be vegetarians and their meat-eating loved ones—are concerned about getting adequate protein. Most people are accustomed to getting protein from meat, but what else contains protein? Aren't plant-based proteins "incomplete" or lower quality?

Fortunately, with a bit of extra attention, you won't have any trouble meeting your protein needs just because you give up meat. There are so many protein-packed vegetarian options! Did you know that most foods, including vegetables, have some of the essential muscle-building nutrient? Without looking closely, it is easy to miss some great sources. (Who knew a cup of broccoli had 3 grams!)

Nuts, seeds, soy products, cereal, eggs and dairy are all good meatless protein choices. These groups of food each contain different amino acids (the building blocks of proteins) and different levels of protein quality. There is no need to consume certain foods in special combinations as nutritionists once thought! When your diet includes a variety of each of these types of foods, you can rest assured that you're consuming all the amino acids you need for muscle growth and cell repair.

Nuts
Nuts provide a good dose of protein along with some heart-healthy fatty acids and antioxidants (vitamins A and E). They are also packed full of fiber. Take your pick! Many nuts have a significant source of protein ready to work for your body. Peanuts, almonds, pistachios, cashews, and pine nuts are among the highest in protein, while chestnuts and hazelnuts, although they do still have some protein, are the lowest. Think out of the box when you’re adding nuts to your diet. They can be grated, toasted, ground or eaten raw and are great when combined with salads, wraps, soups and stews and baked goods. But pay special attention to portion size! Nuts are a great source of many nutrients, but do come with a hefty dose of calories, thanks to the healthy fats they contain. A single serving is just 1 oz! Many nuts are best when stored in a refrigerator, which helps keep their fats from going rancid (for up to 6 months).

 

Nuts, 1/4 cup	Protein	Calories	Fat
Peanuts, raw	9 g	207	18 g
Almonds, dry roasted	8 g	206	18 g
Pistachios	6 g	171	14 g
Hazelnuts	5 g	212	21 g
Pine nuts	5 g	229	23 g
Cashews, raw	5 g	197	16 g
Walnuts	4 g	164	16 g

Seeds
Seeds are another great way to grab a few grams of protein and many other nutrients. Healthful unsaturated fats, as well as phytochemicals, make seeds a powerhouse for heart disease and cancer prevention. Just a quarter cup of pumpkin seeds (also called pepitas) has 8.5 grams of protein. Add this amount to a salad or eat them plain for a quick snack. Sunflower seeds are easy to add to pasta or salads, or sandwich wraps, while sesame seeds are easily ground and sprinkled onto steamed veggies for a protein dusting.

 

Seeds (1/4 cup)	Protein	Calories	Fat
Hemp seeds	15 g	232	18 g
Pumpkin seeds, roasted	9 g	187	16 g
Flaxseed	8 g	191	13 g
Sunflower seeds, roasted	8 g	205	18 g
Sesame seeds, roasted	6 g	206	18 g

Legumes
Dried peas, beans and lentils belong to a group of food known as "pulses" or "legumes." Aside from soybeans, these plants have a very similar nutrient content, which includes a good dose of protein. On average, they have about 15 grams of protein per cup, and tagging along with the essentials protein are fiber and iron. Adding beans, lentils and dried peas to your meals is a great way to replace meat (a beef burrito can easily become a black bean burrito, for example) while still getting your much needed protein. Add pulses to soups, salads, omelets, burritos, casseroles, pasta dishes, and more! Make bean dips (such as hummus, which is made from garbanzo beans, or black bean dip) to spread on sandwiches and use as protein-packed dips for veggies or snack foods.

 

Legumes, 1 cup cooked	Protein	Calories	Fiber
Soybeans	29 g	298	10 g
Lentils	18 g	230	16 g
Split peas	16 g	231	16 g
Navy beans	16 g	258	12 g
Garbanzo beans (chickpeas)	15 g	269	12 g
Black beans	15 g	227	15 g
Kidney beans	15 g	225	11 g
Lima beans	15 g	216	13 g
Pinto beans	14 g	234	15 g

Soy
Soybeans are a complete protein that is comparable in quality with animal proteins. Eating soybeans (and foods made from soybeans) has been growing trend in America for only five decades, but this protein-rich bean has been a staple in Asia for nearly 4,000 years! This plant powerhouse is used to create a variety of soy-based foods that are rich in protein: tofu, tempeh, textured vegetable protein (TVP, a convincing replacement for ground meat in recipes), soymilk and "meat analogs," such as vegetarian "chicken" or faux "ribs" are all becoming more popular as more Americans practice vegetarianism. To learn more about using tofu, read Tofu 101. To learn how soy may impact your health, click here.

 

Soy Foods	Protein	Calories	Fat
Soybeans, 1 cup cooked	29 g	298	10 g
Tempeh, 4 oz cooked	21 g	223	13 g
Edamame, 1 cup shelled	20 g	240	10 g
TVP, 1/4 cup dry	12 g	80	0 g
Soy nuts, 1/4 cup roasted	11 g	200	1 g
Tofu, 4 oz raw	9 g	86	5 g
Soy nut butter, 2 tablespoons	7 g	170	11 g
Soymilk, 1 cup sweetened	7 g	100	0.5 g
Soymilk, 1 cup unsweetened	7 g	80	0.5 g

Grains
In a culture that focuses largely on wheat, it's easy to overlook the many types of other grains available to us. Some of these grains are very high in protein and can be included in your diet for both whole-grain carbohydrates and muscle-building protein. Quinoa is unusually close to animal products in protein quality, making it an excellent grain to replace white rice or couscous. It can also be cooked and mixed with honey, berries and almonds in the morning for a protein-packed breakfast. Other grains high in protein include spelt, amaranth, oats and buckwheat. Choose whole-grain varieties of cereals, pastas, breads and rice for a more nutritious meal.

 

Grains	Protein	Calories	Fiber
Amaranth, 1 cup cooked	9 g	238	9 g
Quinoa, 1 cup cooked	9 g	254	4 g
Whole wheat pasta, 1 cup cooked	8 g	174	6 g
Barley, 1 cup cooked	7 g	270	14 g
Spelt, 4 oz cooked	6 g	144	4 g
Oats, 1 cup cooked	6 g	147	4 g
Bulgur, 1 cup cooked	6 g	151	8 g
Buckwheat, 1 cup cooked	6 g	155	5 g
Brown rice, 1 cup cooked	5 g	216	4 g
Whole wheat bread, 1 slice	4 g	128	3 g
Sprouted grain bread, 1 slice	4 g	80	3 g

Dairy
If you consume milk products, dairy is a great way to add some extra grams of protein to your day. Low-fat milk, cheese and yogurt are easily accessible, quick to pack and fun to incorporate into many meals and snacks. Whether you’re drinking a cup of skim milk with your dinner or grabbing some string cheese before you run errands, you can pack about 8 grams of protein into most servings of dairy. You’re also getting some bone-building calcium while you’re at it! Keep in mind that low-fat varieties of milk products are lower in calories and fat, but equal in calcium to the full-fat versions; low-fat varieties may also be higher in protein.

 

Dairy	Protein	Calories	Fat
Fat-free cottage cheese, 1 cup	31 g	160	1 g
2% cottage cheese, 1 cup	30 g	203	4 g
1% cottage cheese, 1 cup	28 g	163	2 g
Fat-free plain yogurt, 1 cup	14 g	137	0 g
Low-fat plain yogurt, 1 cup	13 g	155	4 g
Parmesan cheese, 1 oz grated	12 g	129	9 g
Whole milk yogurt, 1 cup	9 g	150	8 g
Goat's milk, 1 cup	9 g	168	10 g
1% milk, 1 cup	8 g	102	2 g
Swiss cheese, 1 oz	8 g	106	8 g
2% milk, 1 cup	8 g	121	7 g
3.25% (whole) milk, 1 cup	8 g	146	8 g
Low-fat cheddar/Colby cheese, 1 oz	7 g	49	2 g
Part-skim mozzarella cheese, 1 oz	7 g	72	5 g
Provolone cheese, 1 oz	7 g	100	8 g
Cheddar cheese, 1 oz	7 g	114	9 g
Blue cheese, 1 oz	6 g	100	8 g
American cheese, 1 oz	6 g	106	9 g
Goat cheese, 1 oz	5 g	76	6 g
Feta cheese, 1 oz	4 g	75	6 g
Part-skim ricotta cheese, 1 oz	3 g	39	2 g

Eggs
Eggs contain the highest biologic value protein available. What this means is that an egg has a near perfect combination of amino acids within its shell; when assessing protein quality of all other foods (including meat), nutrition experts compare them to the egg. This doesn’t mean that all other sources of protein are less healthful or less important but does mean that an egg is an awesome way to get a few grams of protein. At 6 grams for one large egg, there are endless ways to add it to your diet. Salads, sandwiches, breakfasts or snack—an egg can fit in anytime!

 

Eggs	Protein	Calories	Fat
Egg, 1 boiled	6 g	68	5 g
Egg white, 1 cooked	5 g	17	0 g
Liquid egg substitute, 1.5 fl oz	5 g	23	0 g

As you can see, protein is EVERYWHERE in our diet, and even without meat you can get enough every day; you just have to look in the right places! For more ideas for using these various plant-based proteins, check out our dailySpark series, Meat-Free Fridays for recipe and cooking ideas!
Selected Sources Information Sheet: Protein from The Vegetarian Society (VegSoc.org)
Various nutrient profiles from The World's Healthiest Foods (WHFoods.com)"

Fonte e imagens: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=158

14 Foods That Fight Inflammation

"Is there an anti-inflammatory diet?

Inflammation is part of the body’s immune response; without it, we can't heal. But when it's out of control—as in rheumatoid arthritis—it can damage the body. Plus, it's thought to play a role in obesity, heart disease, and cancer.

Foods high in sugar and saturated fat can spur inflammation. “They cause overactivity in the immune system, which can lead to joint pain, fatigue, and damage to the blood vessels,” says Scott Zashin, MD, clinical professor at the University of Texas Southwestern Medical Center in Dallas.

Other foods may curb inflammation. Add these items to your plate today.

Fatty fish

Oily fish, like salmon, mackerel, tuna and sardines, are high in omega-3 fatty acids, which have been shown to help reduce inflammation. To get the benefits, however, you need to eat fish several times a week, and it should be cooked in healthy ways: In a 2009 study from the University of Hawaii, men who ate baked or boiled fish (as opposed to fried, dried, or salted) cut their risk of heart disease by 23% compared to those who ate the least.

Not a fan of fish? Consider fish-oil supplements. They can cut inflammation, although a 2013 study found that if a diet is too high in omega-6 fatty acids (found in processed foods and vegetable oil), fish-oil supplements may spur inflammation.

Whole grains

Consuming most of your grains as whole grains, as opposed to refined, white bread, cereal, rice, and pasta can help keep harmful inflammation at bay. That’s because whole grains have more fiber, which has been shown to reduce levels of C-reactive protein, a marker of inflammation in the blood, and they usually have less added sugar.

But a 2013 Harvard study found that not all products labeled “whole grain” are much healthier than their refined counterparts. To be sure you’re getting the benefits, look for foods with a whole grain as the first ingredient, and no added sugars.

Dark leafy greens

Studies have suggested that vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines—and one of the best sources of this vitamin is dark green veggies, such as spinach, kale, broccoli, and collard greens. Dark greens and cruciferous vegetables also tend to have higher concentrations of vitamins and minerals—like calcium, iron, and disease-fighting phytochemicals—than those with lighter-colored leaves.

Nuts

Another source of inflammation-fighting healthy fats is nuts—particularly almonds, which are rich in fiber, calcium, and vitamin E, and walnuts, which have high amounts of alpha-linolenic acid, a type of omega-3 fat. All nuts, though, are packed with antioxidants, which can help your body fight off and repair the damage caused by inflammation. Nuts (along with fish, leafy greens, and whole grains) are a big part of the Mediterranean diet, which has been shown to reduce inflammation in as little as six weeks.

Soy

Several studies have suggested that isoflavones, estrogen-like compounds found in soy products, may help lower CRP and inflammation levels in women—and a 2007 animal study published in the Journal of Inflammation found that isoflavones also helped reduce the negative effects of inflammation on bone and heart health in mice.

Avoid heavily-processed soy whenever possible, which may not include the same benefits and is usually paired with additives and preservatives. Instead, aim to get more soy milk, tofu, and edamame (boiled soybeans) into your regular diet.

Low-fat dairy

Milk products are sometimes considered a trigger food for inflammatory diseases like rheumatoid arthritis, because some people have allergies or intolerances to casein, the protein found in dairy. But for people who can tolerate it, low-fat and nonfat milk are an important source of nutrients. Yogurt can also contain probiotics, which can reduce gut inflammation.

“Foods with calcium and vitamin D, such as yogurt and skim milk, are good for everyone,” says Karen H. Costenbader, MD, associate professor of medicine and rheumatoid arthritis doctor at Harvard Medical School. In addition to their anti-inflammatory properties, she says, “it is important to get enough calcium and vitamin D for bone strength, and possibly reduction of cancer and other health risks.”

Peppers

“Colorful vegetables are part of a healthier diet in general,” says Dr. Costenbader. “As opposed to white potatoes or corn, colorful peppers, tomatoes, squash, and leafy vegetables have high quantities of antioxidant vitamins and lower levels of starch.” Bell peppers are available in a variety of colors, while hot peppers (like chili and cayenne) are rich in capsaicin, a chemical that’s used in topical creams that reduce pain and inflammation.

Peppers, however, are nightshade vegetables—which some doctors and patients believe can exasperate inflammation in people with rheumatoid arthritis. “What helps one person may be harmful to another,” says Dr. Zashin. “You just need to pay attention to your diet and your symptoms, and stick with what works for you.”

Tomatoes

Tomatoes, another nightshade veggie, may also help reduce inflammation in some people. (Of course, Dr. Zashin’s advice about what works for you, individually, applies here, as well.)

Juicy red tomatoes, specifically, are rich in lycopene, which has been shown to reduce inflammation in the lungs and throughout the body. Cooked tomatoes contain even more lycopene than raw ones, so tomato sauce works, too—and a 2012 Iranian study found that tomato juice consumption was also beneficial.

Beets

This vegetable’s brilliant red color is a tip-off to its equally brilliant antioxidant properties: Beets (and beetroot juice) have been shown to reduce inflammation, as well as protect against cancer and heart disease, thanks to their hearty helping of fiber, vitamin C and plant pigments called betalains.

Ginger and turmeric

These spices, common in Asian and Indian cooking, have been shown in various studies to have anti-inflammatory properties. “While the evidence in terms of RA inflammation is not very strong, they are vegetables—and part of a healthy, vegetable-rich diet,” says Dr. Costenbader.

Turmeric, the ingredient that gives curry its yellow color, works in the body by helping to turn off a NF-kappa B, a protein that regulates the immune system and triggers the process of inflammation, researchers say. Its relative ginger, meanwhile, has been shown to reduce inflammation in the intestines when taken in supplement form.

Garlic and onions

There’s a good reason why these pungent vegetables are known for their immunity-boosting properties. In test-tube and animal studies, garlic has been shown to work similarly to NSAID pain medications (like ibuprofen), shutting off the pathways that lead to inflammation. Onions contain similar anti-inflammatory chemicals, including the phytonutrient quercetin and the compound allicin, which breaks down to produce free radical-fighting sulfenic acid.

Olive oil

“Anything that fits into a heart-healthy diet is probably also good for inflammation—and that includes healthy, plant-based fats like olive oil,” says Dr. Zashin, author of Natural Arthritis Treatment. In fact, a 2010 Spanish study found that the Mediterranean diet’s myriad health benefits may be largely due to its liberal use of olive oil, especially the extra-virgin kind. The compound oleocanthal, which gives olive oil its taste, has been shown to have a similar effect as NSAID painkillers in the body.

Berries

All fruits can help fight inflammation, because they’re low in fat and calories and high in antioxidants. But berries, especially, have been shown to have anti-inflammatory properties—possibly because of anthocyanins, the powerful chemicals that gives them their rich color.

Studies have shown, for example, that red raspberry extract helped prevent animals from developing arthritis; that blueberries can help protect against intestinal inflammation and ulcerative colitis; and that women who eat more strawberries have lower levels of CRP in their blood.

Tart cherries

In a 2012 presentation, Oregon Health & Science University researchers suggested that tart cherries have the “highest anti-inflammatory content of any food.” Studies have found that tart cherry juice can reduce the inflammation in lab rats’ blood vessels by up to 50%; in humans, meanwhile, it’s been shown to help athletes improve their performance and reduce their use of anti-inflammatory pain meds.

Experts recommend eating 1.5 cups of tart cherries, or drinking 1 cup of tart cherry juice, a day to see similar benefits. And yep, they’ve got to be tart—sweet cherries just don’t seem to have the same effects".

Fonte e imagem: http://health.yahoo.net/articles/arthritis/photos/14-foods-fight-inflammation#0