4 Foods that Promote Amazing Nutritional Value (6 recipes included)

fresh-vegetables

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Written by: Doris Dahdouh

This article is an invitation to join me in expanding your nutritional palate. Does your plate radiate flavor, goodness and life? It’s time to fall in love with “good looking” and “good tasting” food, once and for all!

I am feeling romantic about 4 particular foods and I invite you to do the same. Think of cabbage, parsley, sweet potatoes and quinoa for a moment. I know this must sound strange, but I challenge you to not think of any of these foods during your next meal after reading this through.

The Benefits

All 4 foods have countless amounts of health benefits, so it would be difficult to list every single one. So instead, here is a short synopsis:

1. Cabbage contains antioxidants, vitamin C, a ton of vitamin K and is known to lessen your risk of diabetes and heart disease. Consuming cabbage may also aid in weight loss, help with inflammation and ulcers, promote a healthy gut (when eaten fermented), detoxification and prevent cancer! Note: cabbage is part of the cruciferous family. By lightly steaming or cooking cabbage, goitrogens are released, which is a good thing for anyone dealing with any sort of thyroid problem. Goitrogens are thought by some to create more problems in those dealing with these types of issues, however, each person is different.

2. Parsley is also rich in antioxidants, vitamin K, vitamin C, vitamin A, and vitamin B12, which all help in keeping your immune system strong and helping support kidney function. Parsley has many strong factors which can be attributed to controlling blood pressure, relieving joint pain and stiff muscles due its anti-inflammatory and detoxifying qualities and assisting in digestive health. Parsley, as well as cabbage, has some cancer prevention characteristics!

3. Quinoa is gluten-free and is actually a seed, not a grain. It’s packed with antioxidants and minerals as well as a great source of fiber and protein with all the essential amino acids in tact. Some of the minerals in quinoa are iron, manganese, folate, magnesium, and many more. It is high in vitamin B2 and is low on the glycemic index, which is wonderful for diabetics and heart disease. People with gluten intolerance and/or celiac disease are safe when eating this seed!

4. Sweet potatoes are extremely high in vitamin A, filled with vitamin B6, are a good source of vitamin C and vitamin D, fiber, iron, magnesium and potassium. Sweet potatoes are naturally sweet-tasting, but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, making it safe for diabetics and people with high blood pressure.

Try the following recipes to begin your love affair with these foods. Your taste buds will thank you!

*Note: Always use organic and/or locally grown produce whenever possible to minimize your exposure to GMOs, pesticides and/or harmful chemicals. Organic and/or locally grown produce makes for the finest quality, nutrients and taste.

Turmeric Cabbage and Carrot Salad
 
Author:
Ingredients
  • ¼ medium-sized cabbage, sliced
  • 3 medium carrots, shredded
  • 1 medium green pepper, diced
  • 1 small onion chopped
  • 2 handfuls parsley finely chopped
  • 1 tsp turmeric
Instructions
  1. Mix all the ingredients and salad dressing in a large sized bowl.
Notes
Click here for salad dressing recipe.

Sweet Potato and Parsley Salad
 
Author:
Ingredients
  • 3 sweet potatoes
  • 3 handfuls parsley, finely chopped
  • ½-1 lemon, freshly squeezed
  • 1 tbsp cumin
  • Pink Himalayan sea salt and ground black pepper to taste
Instructions
  1. Boil sweet potatoes in water on high until cooked. Stick a fork in one to make sure they cooked through. Remove from the heat and run under cool water so they are easy to handle. Peel and cut into cubes. Add the potatoes to a medium sized bowl and mash with a fork. Add the remaining ingredients and mix.

Quinoa Tabbouleh (Middle Eastern Salad Dish)
 
Author:
Ingredients
  • 1 bunch Italian parsley, finely chopped
  • ½ cup quinoa, cooked and cooled
  • 1 large tomato, diced
  • 1 medium cucumber
  • 1 small onion, diced
  • 1 lemon or lime (freshly squeezed)
  • ¼ cup extra virgin olive oil
  • Pink Himalayan sea salt and ground black pepper to taste
Instructions
  1. Cook the quinoa separately and set aside to cool. Add all ingredients in a large bowl, mix and serve.

Garlic Tomato Quinoa
 
Author:
Ingredients
  • 1 cup quinoa
  • 1 large tomato, diced
  • 5 garlic cloves, peeled and minced
  • 1 tbsp coconut oil
  • Pink Himalayan sea salt to taste
  • 1 handful parsley, finely chopped for garnish
Instructions
  1. In a medium saucepan, heat oil on low to medium heat. Add garlic and stir for 1-2 minutes. Add tomatoes and stir till slightly mushy. Add the quinoa and stir for 1-2 minutes. Then add 1¾ cup water. Add Pink Himalayan sea salt. Cover and simmer for 15 minutes or until cooked.

Colorful Cabbage Slaw
 
Author:
Ingredients
  • ½ small sized cabbage, finely sliced
  • ½ small sized red cabbage, finely sliced
  • 1 large tomato, diced
  • ¼ cup extra virgin olive oil
  • ¼ cup apple cider vinegar
  • Pink Himalayan sea salt and ground black pepper to taste
Instructions
  1. Mixed ingredients in a large bowl, place in the fridge to cool for an hour, then serve.

Roasted Sweet Potatoes and Veggies
 
Author:
Ingredients
  • 3 large sized sweet potatoes, cubed
  • 1 medium sized broccoli stalk, cut 1 inch sizes
  • 3 celery stalks, cut into 1 inch sizes
  • 3 medium sized carrots, cut into 1 inch sizes
  • 2 medium-sized zucchini, cut in half and then into 1 inch sizes
  • 1 fresh lemon, sliced
  • 1 medium sized onion, sliced
  • 1 handful fresh oregano, finely chopped
  • 1 handful fresh parsley, finely chopped
  • 1 handful fresh basil, finely chopped
  • 6 garlic cloves, peeled
  • 2 tbsp coconut oil
  • ¼ cup vegetable broth
  • 1 tbsp turmeric
  • 1 tsp cayenne pepper (optional)
  • Pink Himalayan sea salt and ground black pepper to taste
Instructions
  1. Preheat oven to 300 degrees. In a large lasagna sized cooking tray, combine all ingredients, mix, and place in the oven for 30 minutes or until vegetables are soft. *Mix vegetables every 10 minutes.

 


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Doris Dahdouh
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Doris Dahdouh

Doris Dahdouh has a Master’s Degree in social work and has helped counsel children and help families since 2001. In 2012, she became very ill due to a hormonal imbalance and autoimmune disorder. Doris was diagnosed with Polycystic Ovarian Syndrome (PCOS) and Premenstrual Dysphoric Disorder (PMDD) many years ago and was treated with mainstream medicine which did not help her. She hit rock bottom before finding refuge in holistic living, by juicing, going gluten free and eating clean, organic, whole foods. Over the past couple of years, Doris has educated herself on a healthy lifestyle by reading information by Dr. Joel Furhman, Drew Canole, Dr. Mark Hyman, Dr. Josh Axe, Vani Hari (a.k.a. Food Babe) and more.

Doris is enrolled to become a certified health coach with the Institute for Integrative Nutrition and is very excited to help others achieve their best by combining her psychoanalytic skills and what she hopes to learn in the health coaching certification program. With a heart for others, she is eager to continue assisting as many people as possible towards optimal health.
Doris Dahdouh
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