World Health Day is April 7th and what better way to celebrate than enjoying good-for-you foods. The steps to getting healthy are best started in the kitchen. Your kitchen cabinets may be holding the foods that keep you from being your healthiest you! So, start this year’s World Health Day change inside the kitchen. This year World Health Day is focused on beating diabetes, so we’ve rounded up three super recipes, with equally super foods, which are great for you. Most of these foods rank low on the glycemic index (GI) making them diabetic-friendly.
Acai Berry Smoothie Bowl
These hard-to-pronounce berries (it’s ah-sigh-EE) look similar to blueberries but are actually packed with more antioxidants than their look-alike, according to Livestrong.com. Health experts say they’re also relatively low in sugar. While hard to find in berry form, they’re available in powder, pulp or juice. Smoothie bowls (think parfait but with a smoothie base instead of yogurt) are a new food trend, but are also good for you. In a high-powered blender, combine 1/2 banana, 1/2 cup each of strawberries, blueberries, and milk, along with 3.5 oz pack of frozen acai berry pulp. Kale or spinach would be a nutritious addition too! Blend until it’s a smooth, thick consistency. Pour into a bowl and top with shredded coconut, sliced fruit, or toasted nuts. (Recipe adapted from Cleaneatingmag.com)
Almonds are hard to beat nutritionally. The Almond Board of California says almonds beat out all other tree nuts in protein, fiber, calcium, vitamin E, riboflavin, and niacin. Almond butter is a great way to reap the rewards of this terrific tree nut. Food experts at thekitchn.com say to start by roasting 2 1/4 cup of raw almonds at 325F degrees for 12-15 minutes. Pour cooled almonds into the bowl of a food processor and process for 2 minutes. Add a tablespoon of neutral oil and 3/4 teaspoon of kosher salt and process for 6-9 more minutes. Add honey or cinnamon if desired and process. Spread on whole wheat toast for a quick breakfast or an apple for a snack and keep leftovers refrigerated.
Avocado and Eggs on Whole Wheat Toast.
Eggs rank at zero on the GI, are a good source of healthy fats and protein. Avocados contain 20 essential nutrients and are also a source of healthy fat. This really is a no-recipe, recipe. Just scramble an egg, mash 1/4 of an avocado, and toast a piece of whole wheat bread. Spread the avocado on the toasted bread and top with the scrambled egg. A sprinkle of salt or dash of hot sauce would be good too!
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