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Healthy Overnight Oats Recipe
Looking for a healthy overnight oats recipe? Well, you have come to the right place. The key to having healthy overnight oats is to limit what you put in them and also use high-quality ingredients. Because overnight oats can be a mix of different things, it's easy for them to go from something that looks like a healthy breakfast to something that resembles more of a dessert. Use fruits like berries that have a low glycemic index and avoid adding things like maple syrup on top. Here's one of the best recipes for overnight oats:Steel cut overnight oats are great because it means that you are starting off your healthy overnight oats recipe with high quality ingredients. Steel cut oats are the least processed type of oat.This healthy overnight oats recipe is a great way of making breakfast without having to cook. Rather than making oatmeal in the microwave, which can affect some of the nutrients, the oatmeal is soaked in the liquid mixture. The steel cut oats then absorb the liquid which makes them much softer and easier to eat and digest. 1) Protein - Chia and flax seed both have a ton of protein and are easy to eat when mixed with other ingredients. One serving of dried chia seeds is about 2.5 tablespoons, which has about 140 calories and 5 grams of protein. 2) Fiber - Steel cut oats and chia seeds are also rich in fiber. Fiber is great for your heart, your gut, and makes you feel full longer. This can help with weight loss also. Diets high in fiber can also help to lower cholesterol, and can protect against colorectal cancer. 2 tablespoons of chia seeds as mentioned in the recipe above has about 8 grams of fiber. 3) Low glycemic index - Blueberries are a great way to add some sweetness without adding too much sugar. Avoid fruits like bananas and mangoes if you are really going for healthy overnight oats.4) Easy and quick - If you are on the go, this is a great way to get something healthy and filling before you run out the door.Feel free to make this recipe your own by substituting different healthy ingredients of your choice.
3 min read
Nutrition In Green Beans
The serving size of green beans is about 1 cup. 1 cup of green beans has anywhere from 30 to 44 calories. Green beans are a great source of fiber and Vitamin C, Vitamin A, and Vitamin K.There is only 0.1 grams of fat in a serving of green beans and there is no saturated fat. Though they are pretty much a fat free food, be careful with how you cook green beans. Many people like to cook them in olive oil or butter which, of course, will add to the fat content of the meal. Here is the nutrition in green beans broken down:Calories: between 30 -44Fiber: 2.6gSodium: 6mgCarbohydrates: 7gSugars: 3.3gProtein: 1.8gVitamin C: 16.3mgVitamin A: 35mcgVitamin K: 43mcgThe nutrition in green beans can help to boost your immunity. One serving of green beans has almost 20% of the daily value for vitamin A. Vitamin A is important for immunity and good vision. Vitamin A deficiency is uncommon in developed countries because have many adequate food sources of Vitamin A. Certain disease can make you more likely to have Vitamin A deficiency and these include cystic fibrosis, Crohn’s disease, ulcerative colitis, and celiac disease. One sign of vitamin A deficiency is an eye condition called xerophthalmia, in which patients have difficulty seeing in dim light. Again, this is unlikely to happen if you are getting enough Vitamin A in your diet or through vitamin supplementation. Green beans also are a good source of Vitamin K. Vitamin K is a fat-soluble vitamin that is found in green beans and also in leafy green vegetables like spinach. Vitamin K plays an important role in blood clotting. If you are on any blood thinning medications, you should closely monitor your intake of foods that are rich in Vitamin K. Vitamin K helps to make four of the 13 proteins needed for blood clotting. The ability for your blood to clot is important because it stops bleeding. If you are a patient on a blood thinner for a medical reason, remember that Vitamin K consumption can interfere or counteract your blood thinning medication. Vitamin C is also found in green beans. Vitamin C plays a role in boosting immunity and can help wounds to heal faster. Vitamin C can also help you look younger by boosting collagen production. This is why there are so many facial products with Vitamin C in them. Vitamin C is also an antioxidant that helps to neutralize free radicals. Free radicals cause damage to the body's cells over time. Green beans also have folate which is essential for every pregnant person to have during their pregnancy. Eating green beans during pregnancy can help you get the folate that you need for your baby alongside a pre natal vitamin. Finally, green beans are a good source of fiber. Fiber is an important part of every person's diet. It helps to regulate your gut and also helps you to feel full so that you do not overeat.The nutrition in green beans make them a great choice to add to any meal as a side dish. Be careful about how you cook green beans so that you maintain the health benefits of them.
3 min read
Baked Eggplant Recipe: Vegetarian Or Vegan
This easy vegetarian baked eggplant dish can also easily be converted into a vegan recipe. Plant based diets are great to keep you healthy and there are so many fun ways to keep your recipes tasting great. Also, cooking eggplant is simple and easy! You don't need to be a master chef to be able to master this recipe. Before we get to one of our favorite eggplant recipes, let's talk about if eggplants are healthy. Yes! If you are concerned about the nutrition of an eggplant, you're in luck. Eggplants are a food that taste great and can be made in healthy ways. Although it is not packed with nutrients like some other fruits, it is still a low calorie fruit that has almost no fat. There is also some limited research showing that eggplant could be helpful in reducing blood pressure. One medium eggplant has about 200 calories and packs in close to 14 grams of fiber and almost 5 grams of protein. Yes, you read that heading correctly. You may be surprised to learn that eggplant is a fruit. It is not traditionally very sweet like most fruits that come to mind, but eggplant is a fruit. It is part of the berry category. It is called aubergine in some parts of the world, but in the United States is called eggplant. Let's get to this healthy baked eggplant recipe:Slice the eggplant into 1/2 inch rounds. Brush each slice with olive oil. Sprinkle salt and pepper on top of each one to the desired amount. Then, bake the eggplant for 15 min at 425 deg F. Flip each piece onto the other side at minute 7. You can also place the eggplant on the grill if desired. Added the vegan pizza sauce on top. Sprinkle desired amount of parmesan cheese on top of each individual eggplant slice. Finally, broil these for 5 minutes or until cheese is melted. Remove from oven and sprinkle extra Parmesan if desired. To finish, garnish with fresh parsley before serving this yummy vegetarian dish. It is tough to find great eggplant vegan recipes, so, it is simple to make this dish vegan. Simply, either remove the cheese altogether or substitute the parmesan cheese for vegan cheese. Be sure to try this easy vegetarian dish out the next time you need a quick healthy meal!Sources:https://en.wikipedia.org/wiki/EggplantYamaguchi S, Matsumoto K, Koyama M, Tian S, Watanabe M, Takahashi A, Miyatake K, Nakamura K. Antihypertensive effects of orally administered eggplant (Solanum melongena) rich in acetylcholine on spontaneously hypertensive rats. Food Chem. 2019 Mar 15;276:376-382. doi: 10.1016/j.foodchem.2018.10.017. Epub 2018 Oct 4. Erratum in: Food Chem. 2022 Jun 30;380:132227. Erratum in: Food Chem. 2022 Jul 1;381:132228. PMID: 30409608.https://pubmed.ncbi.nlm.nih.gov/30409608/https://www.nutritionix.com/food/eggplant/1-serving
3 min read
Vegan Restaurants In NYC 2022
There's no better place to find a vegan restaurant than in New York City! Here are our top vegan restaurants in NYC.Dirty Candy is a long standing NYC vegetarian restaurant, but nearly all of their dishes can be made vegan (according to their website). Not only is the food here 100% vegan, the dining experience is elevated. Dirt Candy offers a full bar and a multi course dining menu that will impress any diner - vegan or not. The tasting menu is about $90 per person.ABCV is another amazing restaurant from famous chef Jean-Georges Vongerichten. Located just north of Union Square, this NYC vegetarian and vegan restaurant has become a Manhattan staple. It is located right next to Jean-Georges other famous restaurants ABC Cocina and ABC Kitchen. This is another vegan hotspot that is more intended for a special night out rather than a casual or quick meal.Looking for an amazing vegan brunch in NYC? Head to the East Village where Ladybird serves up classic brunch specials that are made to be vegan. This is a tapas style restaurant where small plates reign king. Ladybird also serves dinner as well as brunch. Overthrow Hospitality is the team behind Ladybird as well as the number 4 dining venue on this list.If you're in the East Village and not in the mood for vegan tapas at Ladybird, check out another restaurant by Overthrow Hospitality. Just a stone's throw away is Avant Garde, where the dining is a little more upscale. This restaurant is only open for dinner and does not offer brunch like Ladybird.The iconic Eleven Madison Park went all vegan after its most recent re-opening. This is the fanciest restaurant on this list and is very deserving of a special night out. Reservations for this vegan nyc restaurant usually need to be made a least a month in advance. This is not a place you would go to every few weeks like some of the others on this list. The vegan tasting menu here will cost a hefty $300 per person. Definitely keep this place in mind for special occasions. At one point, Eleven Madison Park was rated the Number 1 restaurant in the world.Restaurants dedicated to serving vegan food are not a trend. They are here to stay. More and more people are choosing to have more plant forward diets. Luckily, New York City is one the best places to find a variety of restaurants with so many vegan options. With the many benefits that vegan and vegetarian food have to offer, it is not surprising to see more and more vegan restaurants popping up.
3 min read
Indian Vegan Recipes For Dinner: Cauliflower 65
This cauliflower Indian recipe is great for a quick and easy vegan snack, vegan appetizer, or even vegan meal. Figuring out what a vegan can eat can be challenging so it is nice to have some quick and tasty vegan recipes in your back pocket.Cauliflower is a great vegetable because it is high in fiber, which makes it very filling. Fiber is also known to be great for heart health and the health of your colon. Cauliflower is also a very low calorie food, with only 25 calories per serving. One serving of cauliflower is about 1 cup or 100 grams. One head of cauliflower, depending on how big it is, has 4 to 6 servings. This means even you eat an entire cauliflower, it is still only 100 to 150 calories! One serving of cauliflower has 2 grams of fiber and 2 grams of protein to help keep you full. It has no fat and has 5 grams of carbohydrates per serving. Cauliflower also is rich in Vitamin C and B vitamins. It also has antioxidants and phytonutrients which may both be protective against cancer. The lesser known benefits of cauliflower include the amount of choline it has. Your body needs choline to help with memory, mood and muscle control. Some choline is made by your liver, but most of the required daily choline comes from your diet.The recipe is called Cauliflower 65 because it has an array of spices and mixes to give it a rich flavor. Ingredients:Directions:1. Cut florets. In boiling water, place the florets carefully and cook for 2 minutes. Cover, turn heat off,and set aside for 10 minutes.2. Once 10 minutes have passed, Add in corn starch, red chili powder, salt, and turmeric powder.Add in ginger/garlic paste.3. Add in a splash of water and marinate florets for 5 minutes.4. In an air fryer, bake at 400 degrees F for 15 minutes.5. In a sauce pan, add in 1 tablespoon of olive oil and cumin seeds.6. Add in curry leaves and dried red chilies. Fry for another two minutes. Optional: add in one moreteaspoon of red chili powder and cook for 1 minute.7. Add in oat milk and cook for 2-3 minutes.8. Add in cooked cauliflower and adjust salt as needed.9. Garnish with Cilantro and serve hot.This vegan recipe idea is not only healthy, but it is also a huge hit with people who are not vegan. Most people don't even realize that this is a vegan dish because it has so much flavor. It is also a quick and easy vegan appetizer that compliments most Asian or South Asian main course. The nutrition in cauliflower is also abundant and is another great reason to make the above recipe a weekly addition to your meal planning. Sources:https://ods.od.nih.gov/factsheets/Choline-Consumer/
3 min read