healthy foods to add to your diet ----part 1

We see healthy foods and superfoods all the time out there.

So I've decided I would list foods according to their nutritional content.

Keep in mind, I am not claiming any food has magical properties or that one is better than the other. Neither am I saying that any of this foods can cure any disease or condition. Please, always consult your doctor and dietitian for further advice.

This blog post is for educational purposes only,

Is good to always include a wide variety of foods in your diet to support overal health, but feel free to take what you like and leave what you don't.

I am also including some combinations for you to try because

1) I think they taste good together

2) variety is key

So.

Foods high in magnesium

Magnesium is a mineral, it's mostly present in your bones and mucles as well as soft tissues and fluids such as blood in a smaller amount.

Magnesiums is a relaxant, it relieves mucles pain, cramps, aids sleep and it's a natural laxative.

You can get magnesium from supplement, but is good to get it from food.

Now, to the list:

1) Cacao (and its products such as cacao nibs, cocoa and chocolate)

The cacao tree is a small tropical evergreen that bears cacao seeds, which grow in oval pods the size of a football ball. We extract the seeds and "butter" mainly to make chocolate.

Dark chocolate has the highest content of magnesium compared to milk and white.

2) Spinach

It's an asian plant cultivated for its edible leaves which can be consumed raw or cooked.

Spinach is a very vesatile vegetable used for salads and smoothies alike

3) Hemp seeds

They're the seeds of the hemp plant, Cannabis sativa, yet they contain minimal amounts of THC, the psychoactive compound in marijuana, meaning, they're safe to eat.

Hemp seeds have also been used to feed birds and fish and are surprisingly high in protein and minerals

4) Natto

Is a traditional food from Japan consisting of fermented soybeans with Bacillus subtilis var. natto (a bacteria) . Often eaten for breakfast served with karashi mustard, soy sauce and japanese bunching onion

5) Almonds

Are the seeds of a small tree of the rose and peach family. From almond milk to a crunchy salad topping or a sweet cereal bar, these seeds are full of healthy fats and fibre

6) Fortified nut milks, such as coconut milk

Non-dairy beverages made from plant extracts and aromas. Most of which are vegan and easy to digest.

Nut milks can easily be added to a variety of recipes, sweet or savory and most are fortified with vitamin D, calcium and magnesium

7) Chia seeds

They're the seeds of Salvia hispanica, a plant that belongs to the mint family, native to Central America.

Chia seeds, when submerged in water develop a thick, sticky layer that keeps them together.

You can use them as an egg substitute or to make pudding

8) Brazil nuts

They come from a tall South American tree (Bertholletia excelsa of the family Lecythidaceae) that bears large capsules, each containing packed triangular nuts.

Enjoy this them while fresh.

They'r goo by themselves, but you can add them to cereals, salads...

9) Mackerel

is a common name applied to a number of different species of pelagic fish, mostly from the family Scombridae. They are found in both temperate and tropical seas, mostly living along the coast or offshore in the oceanic environment.

Thy're mostly eaten smoked and salads and are high in healthy fats and protein

10) Tamarind

Is te fruit of a tree native to Africa, yet it's cultivated in other tropical areas such as South America and used in many cuisines.

Some use the fruit as a medicine, some as part of their diet

Tamarind juice is very tasty and easy to make, since you can buy the frozen pulp and blend it with water.

11) Swiss Chard

Is a dark green leaf with a fibrous stalk, similar to spinach, yet larger and a bit different in flavour. The color of the stalk may vary depending on the type and they're in season from july to november.

Great as a tortilla or wrap substitute

12) Cashews

The cashew tree is a tropical evergreen that produces cashew nuts and apples.

They're creamy and rich, therefore used in recipes like vegan cheese, vegan cheesecake and currys

13) Pumkin seeds

They're the seeds of a variety of squashes, high in portein and vitamin B.

Great for a snack or a crunchy topping

14) Beet greens

Beet greens or beetroot greens are the tops of the beet, and yes, they're edible. You can cook them or toss them in salads.

Next time, when buying beets, don't dispose of the greens, they provide nutrition too.

15) Avocado

Avocado is the fruit of a tropical evergreen. High in healthy fats, satisfying, delicious and creamy.

It's used to make mouse, brownies, dips and even ice cream, what's not to love?

16) Okra

Also known as ladies's fingers and ochro, it's a plant valued for it's edibles green seeds and pods that belongs to the mallow family and cultivated in tropical and subtropical regions of the planet.

When cooked, develops a slimy texture thanks to the amount of soluble fiber it contains.

These vegetables are eaten raw, pickled and cooked.

They're rich in nutrients and high in fibre.

17) Lima beans

Also known as canary bean, butter bean, sieva bean, double bean and madagascar bean.

They're cultivated in South America, especially Peru and are considered ancient grains. Some speculate that this beans were used as an ingredient in a traditional recipe of paella, a spanish dish made with a base of rice.

18) Oysters

Many families of salty water molluscs have been denominated as oysters. Most, not all, are members of the family Ostreoidea.

They can be cooked or eaten raw and they're certaintly a delicacy, believed to be an afrodisiac.

19) Black beans

Or turtle beans, are edible seeds classified as legumes.

These beans provide fibre and protein plus other vitamins and minerals and can be used in soups and stews as well as brownies.

They're mostly used in latin american cuisine and are a cheap source of protein for vegans and vegetarians.

20) pine nuts

Also known as piñón, pinoli or pignoli are edible seeds of pines.

Not all pine seeds are edible, though, only about 20 species of pines have a large seed that we're able to eat.

Pine nuts are used globally for different cuisines and the species of the tree vary from region to region. In Europe, is the stone pine, in Asia the korean pine and the chilgoza pine and in America the pinyon pine .

21) Edamame

They're whole, immarure soy beans processed into products such as soy protein, tofu, soy bean oil, soy sauce, miso, natto and tempeh.

It's very versatile and can be use in salads, as a topping or a snack.

It has gained popularity due to it's high protein content.

22) Sesame seeds

They're tiny seeds packed with healthy fats used in a variety of ways.

Most of us purchase the seeds without the husk and toast them to give them a nice golden brown color and crunch.

They are mostly used for decoration and some flavor in breads and pastries and some claim they have amazing health benefits.

23) Quinoa

It's gluten free, it's vegan, it's high protein, an ancient grain brought by the gods themselves......and so on.

It's easy to make and will soak up any flavors you add to it.

24) Spirulina

Is a powder derived from algae with many benefits.

It's considered as a superfood and you can add it to anything you want, smoothies, nut butters, cookies, rice...

Plus, they provide a nice green or blue color naturally, so, think about it

Blue rice form another planet is not boring, right?

25) Hazelnuts

The nut of the hazel.

Very popular in Europe and worldwide as "something that goes well with chocolate".

Keto, healthy fats and nice in any type of dessert

26) Macadamia nuts

Macadamia nuts are also keto approved, they're rich and buttery and go as amazingly in cookies as just toasted and salted .

Mostly grown in Australia and used in beauty products as well.

27) Sunflower seeds

They're a popular american snack and a substitute for peanuts.

Enjoyed by birds and hamsters as well as humans.

high in protein and rich in minerals

28) Navy beans

Also known as haricot, pearl haricot bean, boston bean and white pea bean is a variety of the common bean and used to make baked beans, soups and stews.

Being a legume, it contains portein and fibre.

29) Oats

AKA Avena Sativa is one of the most popular cereals, often eaten for breakfast and ground into a flour to make baked goods.

They're heart healthy and packed with fibre.

If you don't like oats, you can try oat milk ( which doesn't taste like oats), but keep in mind that you won't be getting most of the fibre then.

30) Peanuts

They're not nuts, in fact they're legumes, family of peas and relatively inexpensive compared to other nuts.

High in protein and monounsaturated fats

31) kidney beans

They're a variety of the common bean, called as such due to its resemblace to a kidney.

These go excellent in chillies and stews

32) Walnuts

Is the nut of any tree of genus juglans. It is a seed, yet commonly marketed and consumed as a nut.

These are believed to be good for memory and overal health.

Great in brownies and as a faux meat in sauces like ragú

33) Black eyed peas

Also known as black eyed bean or goat pea are considered as heirloom and vary in size and color, they're freshly shelled and dried.

Pair them with rice for a complete protein packed meal.

34) Honey

Is a sweet and viscous substance produced by Apis bees, which take the nectar of the flowers and turn it into food.

Honey is not only high in magnesium but also believed to be antiinflammatory and it will last in your pantry forever, since many claim it doesn't expire

Here's a recipe including some of the foods listed above

Quinoa salad

Ingredients:

2 cups cooked quinoa

1 medium avocado

1/2 cup cooked black beans

1/4 cup cooked sweet corn

1 smal red onion, sliced or diced

1 cup baby spinach

3 tbps pumkin seeds

the juice of 1 lime

2 tbsps olive oil

2 tsp balsamic vinegar

a dash of hot sauce (optional)

fresh cilantro or parsley, chopped

salt and pepper

Instructions:

In a bowl, combine quinoa, spinach, corn, onion and black beans.

In a separate bowl, make the dressing by combining lime juice, oilve oil, balsamic vinegar, hot souce if preferred and salt and pepper to taste.

You could add the dressiong to the salad, toss it and decorate it with avocado slices, pumkin seeds and cilatro or parsley

or

Serve the dressing and toppings on the side in order for everyone to add as much as they want.

It will last in the fridge for up to 3 days in an air tight container.