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Eating the Plant-Based Rainbow

rainbow of fresh vegetables

Excerpted from The Vegiterranean Diet: The New and Improved Mediterranean Eating Plan — with Deliciously Satisfying Vegan Recipes for Optimal Healthby Julianna Hever © 2014 Da Capo Lifelong Book, reprinted by permission.

A rainbow a day keeps the doctor away and our bodies humming. Vegetables, fruits, and other plant foods provide a broad spectrum of antioxidants, phytochemicals, and abundant vitamins, minerals, and fibers. We get the most nutritional bang for our caloric buck with colorful plant foods—especially vegetables and fruits. Nutrients are considered essential when we cannot produce them in our bodies on our own and require consuming them from our diet.  more→


5 Surprising Health Benefits of Zucchini

Health benefits of zucchini

Zucchini, a vegetable originating from the Americas, has a variety of benefits. Though botanically it is a fruit, it is considered a vegetable world-over. Both raw and cooked zucchini are great for the overall health of an individual. Before we go into details about five major health benefits of zucchini, here’s a little trivia about this summer squash: more→


Natural Alternatives to Sports Drinks

Vegetable juices, tomato, carrot, cucumber and beet

Excerpted from Becoming Vegan: Comprehensive Edition by Brenda Davis, RD and Vesanto Melina, MS, RD © 2014 The Book Publishing Co. Reprinted by permission. Although the value of sports drinks is hotly debated within scientific and athletic communities, most experts agree that for the average active consumer, hydrating with water is preferable. For inactive consumers, sports drinks can serve as one more source of empty calories. However, such drinks can play a useful role in refueling and rehydrating endurance athletes or people who participate in intense activities that last for more than an hour. more→


Before, During, and After-Event Food and Fluid for Vegan Athletes

why it's important to drink water

Excerpted from Becoming Vegan: Comprehensive Edition by Brenda Davis, RD and Vesanto Melina, MS, RD © 2014 The Book Publishing Co. Reprinted by permission. The foods and fluids athletes consume before, during, and after events or training sessions can make or break their performance. Compared to the general population, athletes require more energy to fuel physical activity and more fluids to compensate for perspiration losses. more→


Sesame Seeds: Ways to Use and Health Benefits


Sesame seeds are worth much more than their weight, both in nutritional benefits and in culinary properties. The flavor of sesame seeds is mild and nutty. It greatly intensifies when they are expressed into oil or are ground into a paste (known as tahini) or into a butter. more→


Health Benefits of Chia, Flax, and Hemp Seeds

Chia seeds - varieties

Chia, hemp, and flaxseeds seem to be everywhere these days! This trio of tiny seeds offers an abundance of health benefits, not the least of which are the valuable Omega-3 fatty acids. These seeds aren’t just for those following plant-based diets, but anyone who wants to boost their intake of nutrients. Read on for a brief introduction to these small but mighty super foods, their comparative benefits, and some ways to use them in your daily fare. more→


Better Beans: A Review

Better Beans uncanny refried black beansA few weeks ago, I was sent the whole line of Better Bean Company products to sample. Lucky me, since I love beans! Not that beans ever really went away, but they do seem to be making a comeback in a bigger way; as the subtitle of Kathy Hester’s Great Vegan Bean Book* puts it, they’re “the kindest protein in town.” Indeed, they’re a superb source of protein, low in fat, high in vitamins, minerals, and antioxidants, and blessedly uncontroversial as foods go.  more→


Progressive International Dressing Shaker

progressive international Salad dressing shakerCommercial salad dressings, even the “natural” brands, are often ridiculously expensive and high in fat. Making salad dressing at home is so easy, but I often get lazy about it because several items need to be messed up and then washed — bowl, whisk, measuring cups, spoons. And then I need to find a clean bottle with a tight lid to pour it into. Now, the Dressing Shaker* that Progressive International sent to VegKitchen to sample throws all my excuses to the wind.