8 Healthy Sugar Alternatives > Going Back to Nature’s Best Alternative Sweeteners

Sugar is probably one of the hardest things to remove from our diets.  Refined sugars are in everything and causes numerous health problems that range from tooth decay to obesity to diabetes and to stress.  Some health professionals are calling on the government to add a ‘sugar tax’, much like alcohol and tobacco to curb the consumption of refined sugars.

Most refined sugars come from the sugar cane plant, which is a highly water intensive crop grown mainly under monoculture conditions across the tropics, most notably in India and Brazil.  These 2 countries alone account for over 55 per cent of global refined sugar production every year.  In the United States, the average American consumes 22 teaspoons of sugar per day. This is DOUBLE the recommend amount.  The average Brit is no better, consuming a shocking 1.25 pounds of sugar per week.  This is slightly lower than Americans, but not much better.

As consumers look for healthy sugar alternatives, they tend to seek out synthetic sugars like aspartame (which is now in just as many processed foods as refined sugars).  Other synthetic sugars such as acesulfame-K are also prevalent in today’s food supply chain.  However, what many consumers don’t realize is that both aspartame and acesulfame-K also come with their own problems and both of them have been linked to cancer.

So what are natural and healthy sugar alternatives?  What are the best alternative sweeteners that are not refined nor are synthetically produced? We only need to look at nature to find the best and most healthy sugar alternatives that also have great nutritional value.  Here are the top 8 healthy alternative sweeteners that you can try:

Best Alternative Sweetener #1 > Raw Honey

In addition to having a natural and organic flavour that best resembles refined cane sugar, raw honey is also used as a remedy for many ailments.  From digestion to allergies, raw honey has been proven to be antimicrobial, antibacterial and antibiotic, which makes it very popular in non-conventional medicines.  As well, raw unprocessed organic honey is also high in antioxidants, phytonutrients, carbohydrates, enzymes, amino acids, vitamins and minerals which make it the ultimate alternative sweetener to refined sugars.

Healthy Sugar Alternative #2 > Stevia

Many people have never heard of stevia even though it is was one of the most natural sweeteners in the world.  Stevia comes from a herb that is native to South America and is usually 300x sweetener than traditional refined sugar.  Having been used as a sweetener for centuries in Japan and South America, stevia is now the second most popular healthy sugar alternative in the world.  At one point, even Coca-Cola in Japan was ‘sweetened’ using stevia before they changed it to refined sugar or aspartame.  Stevia itself has absolutely no glycemic impact and no calories and is therefore suitable and safe for diabetics.  You can purchase both organic liquid and powder stevia from most stores now.

Best Alternative Sweetener #3 > Molasses

Although a by-product of the refined tabletop sugar production process, molasses makes it’s way as a healthy alternative sweetener because it is less refined and doesn’t have a negative environmental impact.  In addition, this heavy sweetener, also known as blackstrap molasses provides high levels of iron and calcium, which is very nutritional.  Molasses is sweeter than traditional tabletop refined sugar and is best used in baking.

Healthy Sugar Alternative #4 > Coconut Palm Sugar

Another great and healthy sugar alternative is coconut palm sugar which is produced from the sap of the coconut palm.  The palm is heated to evaporate the water content and then reduced to usable granules which is what you find in stores.  Having a low glycemic index, coconut palm sugar is also very low in calories.  The taste of this healthy sugar alternative is similar to brown sugar and can be used as a traditional sugar substitute for drinks, baking and much more.  The production of coconut palm sugar also has less environmental impact than sugar cane production too.

Best Alternative Sweetener #5 > Agave Syrup

There’s much controversy surrounding agave syrup and it’s weight in the alternative sweetener space.  However, pure and raw agave syrup from the agave plant (native of Mexico) can have many health benefits and serve as a great alternative sweetener to refined sugars.  Finding the organic dark colored agave syrup will serve you best and is great for adding to baking.  The same issues facing agave syrup also plague maple syrup, which are both plant based sweeteners. Stay tuned for more information as we dig a bit deeper into some health precautions and warnings in using these syrups on a daily basis.

Healthy Sugar Alternative #6 > Artichoke Syrup

Not readily found in stores yet, artichoke syrup is a great healthy sugar alternative.  Having a low glycemic index and exceptionally sweet yet natural taste, artichoke syrup is great for diabetics and people with candida-conscious diets. The active inulin in artichoke syrup has been found to aid in calcium absorption in the body in addition to improving digestion.  As well, the syrup is very rich in fiber which makes it a healthy sugar alternative.

Best Alternative Sweetener #7 > Lucuma Powder

One of the superfoods that is coming onto the market right now is lucuma powder which also doubles as a great alternative sweetener to traditional refined sugar.  Lucuma powder is sweet, fragrant and has a maple-nutty taste to it, so it definitely doesn’t taste like refined sugar (word of warning).  However, lucuma powder contains numerous nutrients that help our body function properly.  These include Vitamins B2, B1, minerals like iron, beta carotene, carbs, fibers and phytonutrients.  In addition, lucuma has lower sugar content which makes it great for breastfeeding women as well as diabetics.  Lucuma powder is a great alternative sweetener for baking as well.

Healthy Sugar Alternative #8 > Dates

Mostly recommended as a cooking or baking alternative to refined sugar, dates also pack a lot of nutrients, vitamins and minerals into your diet.  From fiber, oil, calcium, sulphur, iron, potassium, phosphorous, copper, manganese and magnesium (all essential for a healthy life), dates also aid in many health disorders such as constipation, intestinal diseases, heart problems, sex drive, bloating, abdominal cancer and weight gain.  In cooking and baking, dates also act as a binding agent for desserts, cookies, breads and other yummy treats.

As with anything in our diet, consuming moderate amounts of natural and healthy sweeteners is the key to a happy life.

Just Add Aronia Berries! Top Health Benefits, Nutritional Info, Recipes and Interesting Facts about the Choke Berry (aka Aronia Berry)

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Aronia Berry Infographic. We LOVE aronia berries! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Aronia Berries! Commonly found wild in swamp and woodland areas, the aronia berry or ‘chokeberries’ pack a powerful range of antioxidants, vitamins and nutrients. The aronia berries are gaining ground on the more popular açaí berry from the Amazon and the elderberry from Europe and is poised to hit the world class super berry spotlight soon. Here is the Just Add Good Stuff Aronia Berry Infographic:

TOP 10 Health Benefits of Aronia Berries as described in the Just Add Good Stuff Aronia Infographic:

1. aronia berry is high in anthocyanins (antimutagenic & anti-cancer agents)
2. rich in antioxidants that protect cells & are anti-inflamatory
3. chokeberries slow the aging process to keep us healthy & young
4. aronia reduces the risk of cardiovascular diseases and stress
5. anti-bacterial, anti-viral and anti-diabetic compounds
6. choke berry fights bladder, breast, colon, lung, ovaries and skin cancers
7. aronia berries help maintain robust intestinal and digestive health
8. chokeberry helps fight Crohn’s disease, PMS, herpes and inhibits HIV
9. contains caffeic acid, delphinidin, epicatechin and malvidin
10. prelim studies show aronia slowing growth of glioblastoma

Aronia/Chokeberry Nutrition Facts as described on our Choke Berry Infographic

• Serving Size = 1 cup
• Calories = 83
• Calories from Fat = 4 g
• Total Fat = 0.48 g
• Cholesterol = 0 mg
• Sodium = 1 mg
• Potassium = 112 mg
• Total Carbohydrate = 21.01 g
• Dietary Fiber = 3.5 g
• Sugars = 14.44 g
• Protein = 1.07 g
• Vitamin A = 2% RDI
• Vitamin C = 24% RDI
• Calcium = 1% RDI
• Iron = 2% RDI

Healthy Aronia Berry Recipes on our Chokeberries Infographic

1. Aronia Berry/Acai Berry dessert balls
2. Mixed Berry Flax & Hemp bread
3. Aronia Berry Quinoa muffins

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Aronia Berries/Chokeberries as described on our Just Add Good Stuff Infographic

• Naturally PEST-RESISTANT & doesn’t require agricultural toxins!
• Greater ANTIOXIDANT LEVELS than cranberry, goji blueberry, cherry, pomegranate & mangosteen
• Native of eastern North America in swampy woodland areas
• Comes in 3 COLORS: red, purple and black-purple
• It’s now cultivated in North America, Europe and even Russia
• Also used as attractive ORNAMENTAL PLANTS
• Aronia can be used to make wine, jam, syrup, juice, and tea
• Aronia juice is astringent, not sweet
• Initial research has linked aronia to reducing risk of cancers, cardiovascular disease, chronic & eye inflammation, liver failure

The Just Add Good Stuff Aronia Berries infographic (we also call it our Chokeberry infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Aronia infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Aronia/Choke Berry which would affect our Top 10 Aronia Berry health benefits. In addition, we constantly experiment with uses of Chokeberries in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about aronia in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Aronia Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

BLACK is the new GREEN! 6 Amazing BLACK Superfoods!

 
If you asked most people what color foods contain the most nutrients, vitamins and minerals, they will point you towards green foods.  However, there are a number of studies and proven facts about how BLACK foods are just as good and in many ways, even better than green foods.

Black is the new green!  How so?  New studies show that many black or dark pigmented foods contain more antioxidants than lighter colored foods.  The high pigment content also gives more nutrient density, packing in more useful and vital vitamins and minerals into each bite.  Therefore, many nutritionists and dieticians now proclaim that Black is the new Green.  Dark fruits, veggies, produce and grains are nutritional powerhouses.  The dark black color comes from anthocyanins.  These anthocyanins cause dark pigmentation in fresh produce and whole foods and they may help lower the risks of diabetes, heart disease and cancer.  Black superfoods also contain higher levels of fiber, protein, antioxidants and phytonutrients when compared to there counterparts.  As well, black superfoods are now more readily available in local grocery stores.

In additional studies, researchers are also trying to figure out if these anthocyanins from black plants and whole foods can help treat cancers, heart diseases and diabetes.  Black foods can now be found in many supermarkets but if you can’t find any, try natural food stores and small local grocers.  So what are the best black foods?  And how is Black the new Green when it comes to diet and nutrition?  Find out more about Black is the new Green below:

Black Tea

 
Let’s start off with one of our favourite black foods.  Although white and green teas get all the diet and nutrition hype as some of the best healthy drinks in the world, black tea has many perks as well.  The dark pigmentation of black teas gives the drink theaflavins.  According to the New Jersey Rugers University, theaflavins are special antioxidants found in black tea that help improve muscle recovery during and after intense workouts and exercise.  In addition, theaflavin antioxidants in black tea may also help in healing muscle soreness.  Another health benefit of black tea is that studies have shown that is may also lower your risk of heart disease and heart attacks.  Just add black tea!

Black Soybeans

 
Although yellow and green soybeans get all the attention (think edamame in Japanese cuisine), black soybeans are the real superfood when it comes to soy beans.  Although all soybean oils contain alpha linolenic acid, an omega-3 fatty acid which reduces the risk of heart disease, black soybean oil seems to contain the highest levels of this health benefit.  As well, a recent study from Korean researchers show that black soybeans also reduce the risk of thrombosis, a type of blood clot that is in some cases, fatal.  Just add black soybeans!

Black Beans

 
Just like black soybeans, black beans also contain higher levels of nutrients, omega-3 fatty acids and other minerals that aid in regular body function and combatting disease.  The dark black beans are packed with bioflavonoids.  According to Cornell University, the high levels of bioflavonoids in black beans help protect us from all forms of cancer.  The potent plant base nutrients are exceptional.  Just add black beans.

Blackberries

 
Often overlooked due to the hype surrounding goji berries, blueberries and acai berry, blackberries are actually some of the most nutritional dense berries.  High in fiber which aids in digestion, one cup of blackberries contains more than 30% of your daily fiber requirements!  In addition, blackberries also contain polyphenols which help reduce cognitive decline and aid in brain/nervous function.  The polyphenols help clean up cells that impair daily brain function according to Boston’s Human Nutrition Research Center on Aging.  Just add blackberries!

Black Lentils

 
Many vegans and vegetarians eat black lentils because of their high iron content.  About one cup of black lentils gives you close to 40% of your daily recommended intake of iron for women, which is just incredible.  In addition, lentils, specifically black lentils or those with a darker pigmentation, will contain high levels of soluble and digestible fiber.  This will help lower your cholesterol, improve immune function and even reduce your chance of heart disease according a new study done at the University of Illinois.  Just add black lentils!

Black Rice

 
Most of us grew up eating white rice or brown rice.  Not many of us know that there is even black rice on the market.  Brown rice is better than white, but black is better than either of them.  That’s because the bran hull of black rice contains significantly higher amounts of Vitamin E.  As you know Vitamin E helps boost our immune system to combat diseases and it also protects our cells from free radical damage.  According to a recent study at the Louisiana State University Agricultural Center, black rice contains more anthocyanin antioxidants than blueberries!  Just add black rice!

The top 6 black superfoods explained in this article includes: black tea, black soybeans, black beans, blackberries, black lentils and black rice.

Top 10 Food Trends This Year > Natural & Organic Is In

 
The Sterling Rice Group has identified the top food trends for 2013 when it comes to food and beverages.  Based in Boulder, The Sterling Rice Group collected data from food industry experts and trade shows in order to identify emerging trends in the organic and natural food space.  Remember that organic and natural DO NOT mean healthy.  Actually, most of these top 2013 food and beverage trends are not very healthy at all.  We probably will try them but just as a taste test.  The list of the top 10 natural and organic food trends for this year include:

#1 | South American Super Foods

 
We’ve already heard of maqui and maca, but the next new food trend for this year will simply be South American super foods incorporated into everything from beverages spipked with purple maize to snacks with acerola cherries, maca powder and maqui fruit.

#2 | Nutritional Desserts

 
Desserts have always been considered ‘unhealthy’ but they are addictive.  Now, companies are trying to promote the ‘nutritional’ desserts.  Remember that nutritional does not mean healthy either.  However, these wide array of functional desserts will try to tempt your taste buds and at the same time, give you an added nutritional blast.  From probiotics to detoxification and from added protein to fiber, these nutritional desserts will likely be one of the fastest growing food trends this year.

#3 | Nut Butter

 
We’ve all tasted and fell in love with Nutella, the first true nut based butter/spread.  However, other nut butters are being launched very quickly and is becoming one of the top 10 food trends this year.  With a dazzling mix of flavours that includes berries, banana, cacao, nuts, honey and seeds, these ‘flavored’ nut butters add a bit of variety to the traditional peanut butter.

#4 | Allergen Free Alternative Proteins

 
A growing trend in the snack space are high protein plant based snack foods that promote satiety boosters and are a great alternative to soy and dairy based products.  Another growing food trend in 2013 for these allergen free alternative proteins are gluten free products.

#5 | Vegan and Vegetarian Meat Products

 
As more consumers are turning towards vegetarianism or veganism, another top 10 food trend for 2013 are high-tech mock meats.  From pea protein to soybean products and even quinoa and quorn meatless grounds, this seems to be a trend that will be proliferating into more product categories in the next year.

#6 | Bubble Tea for the Western World

 
Another food trend for natural and organic beverages are chewy type drinks.  Much like Bubble Tea from Taiwan, the new Western chewy beverages incorporate superfoods like chia, flax or kombucha to give you a bit of a bite.  They also try to make you feel full so that’s probably another marketing angle for weight loss diet.

#7 | Fortified Upscale Water

 
If VOSS or Vitamin Water wasn’t enough, another top 10 beverage trend of 2013 are fortified, high-end upscale water.  The newest one on the shelves is BLK which is made of highly alkaline fulvic acid that provides a black hue to the fortified water.  It promises to counteract the acidity from processed foods and meats.  Wow, why not just eat better to begin with?

#8 | More Salad Green Products That Aren’t Salads

 
Another top 10 food trend this year is the use of leafy greens in various drinks, snacks and sweets.  We all know that both kale and arugula in addition to spinach and swiss chard are some of the most amazingly dense superfoods.  Now, consumers can enjoy a ‘full serving of veggies’ from a box.  Like it or not, healthy or not, these are definitely here.

#9 | Beverages with Higher Order Benefits

 
Not just functional (like heart health and weight loss), these new beverage lines will tap into your deep emotions, proclaiming high-order benefits such as calmness, inner peace and clarity.  Some of the new ingredients that will help consumers achieve this is turmeric based beverages.

#10 | Natural and Organic Foods Targeted Towards Men

 
From increased protein and fiber content to testosterone boosters, these brands and health foods targeted towards men follows the hugely successful foray of brands into the female product space.

Just Add Kale! Kale Infographic describing the Top Health Benefits of Kale, Types of Kale, Nutritional Info, Interesting Facts and Kale Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Kale Infographic. We LOVE Kale of all types! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Kale! Kale is one of the best superfoods & is a dark green leafy nutritional vegetable related to the cabbage. Kale is rich in vitamins, trace minerals, omega-3 fatty acids and antioxidants. Everywhere you turn, kale is a vital vegetable, rich in nutrients, health benefits and delicous flavor! Here is the Just Add Good Stuff Kale Infographic:

TOP 10 Health Benefits of Kale as described in the Just Add Good Stuff Kale Infographic:

1. kale is low in calories, zero fat and very high in fiber!
2. high in powerful antioxidants which prevent cancer
3. kale is rich in vitamin K for normal bone health & blood clotting
4. great anti-inflammatory agent with lots of omega-3’s
5. high in iron essential in oxygen transport and cell growth
6. kale is rich in vitamin A which aids in vision and skin health
7. great for cardiovascular support & lowers cholesterol
8. kale is high in calcium essential in preventing osteoporosis
9. rich in vitamin C which boosts immune & metabolic function
10. kale contains fiber and sulfur which detoxify your body

Kale Nutrition Facts as described on our Kale Infographic

• Serving Size = 1 cup chopped
• Calories = 34
• Calories from Fat = 4 g
• Total Fat = 0.47 g
• Cholesterol = 0 mg
• Sodium = 29 mg
• Potassium = 299 mg
• Total Carbohydrate = 6.71 g
• Dietary Fiber = 1.3 g
• Sugars = 0 g
• Protein = 2.21 g
• Vitamin A = 206% RDI
• Vitamin C = 134% RDI
• Calcium = 9% RDI
• Iron = 6% RDI

Healthy Kale Recipes on our Kale Infographic

1. Spicy Baked Kale Chips snack
2. Kale & Veggie Quinoa main dish
3. Kale, Spinach and Arugula salad mix

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Kale as described on our Kale Infographic

• Per calorie, kale has more calcium than any milk you can buy!
• Per calorie, kale also has 10x more Vitamin C when compare with spinach
• Also per calorie, kale has more iron than beef of any kind!
• Often referred to as a ‘nutritional powerhouse’
• 1 cup of kale has 10% of the RDA of omega-3 fatty acids!
• Kale is a winter veggie, although available year round
• Types include curly leaved, plain leaved, rape kale and Tuscan
• Comes in green & purple varieties – mix it up!
• Steaming enhances bile acid sequestrants which lower cholesterol

The Just Add Good Stuff Kale infographic (we also call it our Kale infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Kale infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Kale which would affect our Top 10 Kale health benefits. In addition, we constantly experiment with uses of Kale in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about Kale in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Kale Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

FLAX INFOGRAPHIC – Top Health Benefits of Flaxseed, Nutritional Details, Interesting Facts and Flax Seed Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Flax Infographic. We LOVE Flaxseed! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Flax Seeds! Flax seeds are one of the most powerful plant foods in the world! Research has shown that a regular diet with flax seed can help reduce your risk of heart disease, cancer, stroke and even diabetes! Flax seeds also play an important role for the maintenance of cardiovascular health and normal development of the brain, eyes and nerves. Here is the Just Add Good Stuff Flax Infographic:

TOP 10 Health Benefits of Flax/Flaxseed as described in the Just Add Good Stuff Flax Seed Infographic:

1. flax is extremely high in soluble & insoluble fibers
2. maintains health of colon, digestive & gastrointestinal systems
3. flaxseed has protective effect against breast, prostate & colon cancer
4. rich in omega-3 fatty acids linked to good heart health
5. flax seeds improve blood sugar levels and prevents/treats diabetes
6. prevents inflammation caused by diseases & illnesses
7. flax reduces hot flashes in menopausal women
8. rich in anti-oxidants and detoxifies cells
9. flax seed is rich in essential oils that aid in healthy hair, eyes and skin
10. very rich in calcium and iron

Flax Nutrition Facts as described on our Flaxseed Infographic

• Serving Size = 1 cup
• Calories = 774
• Calories from Fat = 550 g
• Total Fat = 61.13 g
• Cholesterol = 0 mg
• Sodium = 44 mg
• Potassium = 1179 mg
• Total Carbohydrate = 41.88 g
• Dietary Fiber = 39.6 g
• Sugars = 2.25 g
• Protein = 26.52 g
• Vitamin A = 0% RDI
• Vitamin C = 2% RDI
• Calcium = 37% RDI
• Iron = 46% RDI

Healthy Flax Seed Recipes on our Flaxseed Infographic

1. Mixed Berry Flax Seed bread
2. Flax Seed and Water egg substitute
3. Almond Pulp Flaxseed crackers

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Flax as described on our Flax Infographic

• Comes WHOLE or GROUND (also called milled or flax meal)
• Flax Seed contains 75 to 800 times more lignans (cancer fighter) than other plant food in the world!
• Buy either BROWN or GOLDEN flax seed (equivalent nutrition)
• Always look for ORGANIC & LOCAL flax seeds
• Flax Seed can be used as a SUBSTITUTE for eggs and fat in baking!
• Keep GROUND seeds in freezer to prevent oxidation
• Precaution: shouldn’t be consumed while pregant or breast feeding
• Can be easily added into smoothies and juices
• Suggested amount is 1 to 2 tablespoons of ground flaxseed a day

The Just Add Good Stuff Flax Seeds infographic (we also call it our flax infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Flax Seeds infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Flax which would affect our Top 10 Flax health benefits. In addition, we constantly experiment with uses of flaxseed in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about flax in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Flax Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

MANGO INFOGRAPHIC – Top Health Benefits of Mangoes, Nutritional Data, Interesting Facts and Mango Recipes!

 
The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Mango Infographic. We LOVE manoges! We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Mango! The mango is often referred to as ‘the king of the fruits’ because it is one of the most popular, nutritionally rich fruits with a unique and amazing flavor, fragrance, taste and health promoting qualities. Mangoes are very high in dietary fibers, vitamins, minerals and anti-oxidants. Here is the Just Add Good Stuff Mango Infographic:

TOP 10 Health Benefits of Mangoes as described in the Just Add Good Stuff Mango Infographic:

1. mangoes are rich in pre-biotic dietary fiber which aids our digestion
2. very high in poly-phenolic flavonoid antioxidants
3. mango is high in potassium for heart health & lowers blood pressure
4. rich in copper for production of enzymes & red blood cells
5. mango protects against colon, breast, leukemia & prostate cancers
6. clears clogged pores and eliminates pimples
7. very rich in vitamin A which promotes good eyesight
8. mango alkalizes the entire body helping to maintain pH balance
9. good source of vitamin E which improves sex drive
10. mangoes are great remedy for sun stroke and heat stroke

Mango Nutrition Facts as described on our Mangoes Infographic

• Serving Size = 1 cup of sliced mango
• Calories = 107
• Calories from Fat = 4 g
• Total Fat = 0.45 g
• Cholesterol = 0 mg
• Sodium = 3 mg
• Potassium = 257 mg
• Total Carbohydrate = 28.05 g
• Dietary Fiber = 3 g
• Sugars = 24.42 g
• Protein = 0.84 g
• Vitamin A = 25% RDI
• Vitamin C = 76% RDI
• Calcium = 2% RDI
• Iron = 1% RDI

Healthy Mango Recipes on our Mango Infographic

1. Mango Cinnamon smoothie
2. Mango Coconut dessert balls
3. Mango Monster salsa

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Mangoes as described on our Mango Infographic

• Mangoes are native to South Asia & can fruit even after 300 years
• Mango leaves help normalize insulin levels in the blood, aiding in DIABETES prevention & treatment.
• Ripe, ORGANIC and fresh mangoes are the most NUTRITIOUS.
• Look for UNSULFURED ORGANIC dried mango.
• The peel is rich in phytonutrients, carotenoids and polyphenols
• Keep them at room temp in paper covers to ripen
• Unripe, raw, green mango are used in of pickles, jam & chutney
• National fruit of India, Pakistan and the Philippines
• Recent research has shown that mangoes are important in the fight against many types of cancers

The Just Add Good Stuff Mango infographic (we also call it our dark chocolate infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Mango infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Mango which would affect our Top 10 Mango health benefits. In addition, we constantly experiment with uses of mangoes in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about Mango in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Mango Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

HEALTH BENEFITS OF MINT > Nutritional Data, Interesting Facts & Recipes on our Just Add Mint Infographic!

The Just Add Good Stuff INFOGRAPHIC SERIES introduces our Mint Infographic. We hope you like it!

 

PLEASE SHARE WITH YOUR FRIENDS AND FAMILY!

Just Add Mint! Known from antiquity, mint is an aromatic herb with many curative properties. There’s a lot more to mint than fresheners, candy, tooth paste & inhalers! See below for more mint uses! Here is the Just Add Good Stuff Mint Infographic:

TOP 10 Health Benefits of Mint as described in the Just Add Good Stuff Mint Infographic:

1. effective pain reliever for headaches & migraines
2. mint alleviates gastrointestinal problems like indigestion
3. antiseptic & antibacterial properties used to treat cuts & burns
4. mint acts as a topical treatment of acne and acne scars
5. alleviates arthritis pain, insect sting irritation and eczema
6. mint improves bad breath and alleviates diarrhea and bloating
7. natural treatment of the common cold and flu
8. mint is used as a decongestant with antiviral properties
9. used in treatment of menstrual cramps
10. mint helps treat the hiccups

Mint Nutrition Facts as described on our Mint Infographic

• Serving Size = 2 tbps
• Calories = 2
• Calories from Fat = 0 g
• Total Fat = 0.03 g
• Cholesterol = 0 mg
• Sodium = 1 mg
• Potassium = 18 mg
• Total Carbohydrate = 0.48 g
• Dietary Fiber = 0.3 g
• Sugars = 0 g
• Protein = 0.12 g
• Vitamin A = 3% RDI
• Vitamin C = 2% RDI
• Calcium = 1% RDI
• Iron = 1% RDI

Healthy Mint Recipes on our Mint Infographic

1. Organic Mango Mint smoothie
2. Organic Mint Ice Cubes
3. Raw Cacao Mint cookies

* All of our recipes are gluten-free, dairy-free and vegan! Click here for more recipes!

Things You May Not Know About Mint as described on our Mint Infographic

• Mint gets its name from MENTHE, a Greek mythical character
• The mint herb is native to temperate areas of Europe, Asia & Africa
• Mint can be VERY INVASIVE, so grow in containers or buckets
• There are >30 TYPES & each smells/tastes different
• The US produces 70% of the world’s peppermint & spearmint
• Mint OIL is recovered by distilling using steam
• Mint has been found in Egyptian tombs from as far back as 1000 BC
• Rats & mice dislike the smell and taste of mint!
• Peppermint is the #1 selling flavor among non-chocolate hard candies

The Just Add Good Stuff Mint infographic (we also call it our dark chocolate infograph) talks about general facts and nutritional details. For more info about the health benefits and nutritional information, please contact us and we will find out more from licensed dieticians and medical science professionals. It is our goal to provide the best information possible and to help inspire you to become more healthy through diet, nutrition and fitness. The Mint infographic will be updated whenever necessary, as studies and clinical research provides us with more insight into the health benefits of Mint which would affect our Top 10 beets health benefits. In addition, we constantly experiment with uses of dark chocolate in various dishes, so our recipes will also reflect that. Lastly, if we find any more interesting facts and figures about beets in general, we will also update the ‘Did You Know?’ section of our Just Add Good Stuff Mint Infographic.

The information on this infographic is for informational purposes only.
It is not intended to nor should it be a substitute for advice, consultation or visits to your health care provider.
‘Nutrition Facts’ provided by FatSecret.com and verified by Just Add Good Stuff.

HOT RECIPE > Mike’s Raw Blondie Balls

Soft, chewy and simply yummy, BLONDIES have taken the dessert and snack world by storm. A fantastic combination of nuts, dates, berries and seeds make these some of our favorite all-time desserts or mid-afternoon snacks and we want to share the recipe with you!

Introducing Mike’s Raw Blondie Balls. You can learn a lot from a recipe name. Firstly, yes, it’s Mike’s own blondie ball recipe. Secondly, the ingredients in Mike’s Raw Blondie Balls are completely raw and unaltered. In addition, they are also GMO-free and truly organic. We also try to source all ingredients from local markets and farmers. Thirdly, this is our take on the traditional ‘Blondie’, which is usually a ‘Blondie Square’ or a ‘Blondie Bar’. We’ve changed it and made the into 2-bite balls instead!

Mike’s Raw Blondie Balls Recipe, just for you

Please share with your friends and family!

Servings: 10 dessert balls
Preparation Time: 10 – 15 minutes

The Healthy & Organic Ingredients for Mike’s Raw Blondie Balls:

1 cup of cashews (organic, unsalted and dry)
1 cup of pistachios (organic, unsalted and dry) > you can substitute with pecans, walnuts or macadamia nuts
¾ cup of Medjool dates (organic and pitted, cut into smaller pieces)
1 tbsp of chia seeds (organic)
2 tbsp of sunflower seeds (organic)
1/8 cup of agave syrup (raw and organic)
1 tsp of lemon juice (freshly squeezed from organic lemon)
1 tsp of vanilla extract (organic if possible)
1/8 tsp of salt
0.5 oz of dried blueberries (organic and wild blueberries if possible)
0.5 oz of dried cherries (organic)
0.5 oz of dried cranberries (organic)
0.5 oz of raisins (organic)

Preparing Mike’s Raw Blondie Balls is easy and fun:

Step 1: Plug in your food processor
Step 2: Place all ingredients (except dry berries and raisins) into food processor
Step 3: Process until it becomes a bit sticky and wet
Step 4: Gradually add in the dried blueberries, cherries, cranberries and raisins and continue processing until the mixture becomes firmer*
Step 5: Form into balls and lay on a baking tray or plate
Step 6: Place in the fridge for at least 2 hours (or the freezer for at least 30 minutes)
Step 7: Enjoy and Share with friends

* The process usually takes 45-60 seconds.

 

 
 
In order to make Mike’s Raw Blondie Balls recipe lower in nut fat content, you can replace the cashews and nuts with old fashioned rolled oats (gluten free if possible). In addition, you can replace any of the dried berries with any type of unsulfured, dried organic fruit (such as mango, pineapples, coconut and freeze dried strawberries).
 
You will note that Mike’s Raw Blondie Balls get their sweetness from agave syrup (optional) and Medjool dates. These are much healthier than refined sugar. If you find that the dessert balls are too sweet, you can take out the agave syrup (as opposed to the dates which act as the binding agent for the balls).
 

Hidden Sugar in Our Diet

Men between the ages of 20 to 39 eat more added sugars than anyone else according the new US Centers for Disease Control and Prevention. The added sugars are mostly found in processed and pre packaged foods. A lot of sugar actually comes from so-called ‘health foods’ such as jams, sauces and salad dressings and in many instances, most of us don’t even know that they contain sugar and are unhealthy for us. The hidden sugar in our diet is causing many health problems that include higher blood glucose levels, diabetes, stress, sleep disorders, weight gain, ADS and mood swings.

On average, the typical US male between 20 to 39 eats 335 calories of unhealthy sugars a day, while women consume less at 239 calories per day. What the US Centers for Disease Control and Prevention found were 2 things that debunked typical myths about sugar consumption in the nation.

Myth #1 | Two thirds of added sugar came from food (and not drinks)
Myth #2 | Most of the added sugar was eaten/consumed at home (and not on-the-go)

Here are the top 9 sneaky sources of hidden sugar in our diet. Remember that most of these hidden sugars have suitable alternatives that are healthier and sometimes much cheaper and tastier. The first step for all of us is the recognize these unhealthy hidden sugars in our diet that include:

Hidden Sugar #1 = Bottled Tea and Ice Tea

 
Much of the hidden sugar in bottled teas is high fructose corn syrup and cheap sweeteners, which has been linked to cancers and various health diseases. A can of Arizona’s Green Tea has more sugar than a Snicker’s chocolate bar! The same goes for many other bottled tea manufacturers that just pack on the hidden sugars which make these drinks addictive and sweet.

Sneaky Source of Sugar #2 = Frozen Dinners

 
Although they taste alright and will fill our stomachs for a period of time, frozen dinners, including the ‘lean and healthy’ ones contain unhealthy doses of hidden sugars. In order to replace fat and carbs, low calorie and lean frozen dinners actually pack on the hidden sugars and salts that are very bad for us. The Lean Cuisine’s Roasted Turkey Breast entre frozen dinner contains 7 teaspoons of actual sugar! Ouch.

Hidden Sugar #3 = Yogurt

This one will surprise a lot of us as yogurt seems to be a healthy breakfast or snack. Low in calories and high in protein, yogurt is often used as a great work out snack food. However, many of the fruit flavoured yogurts are pumped full of sneaky sources of hidden sugars. Even Yoplait’s Original 99% Fat Free line has more sugar than 1 pack of peanut M&Ms. Always go for plain organic yogurt with the least amount of sugars. Read the labels!

Sneaky Source of Sugar #4 = Wheat Bread

 
“Wheat” does not equal “whole grains”. Although whole grains are great for heart health, weight loss diets and to keep you full, products that are labeled as “wheat” are not always true whole grains. Both grocery stores and restaurants will serve whole wheat breads that do not contain whole grains. On the contrary, many of these wheat breads are full of hidden sugar and enriched flours, making them taste like whole grains, but are unhealthy. This sneaky source of sugar can be seen at Arby’s Honey Wheat Market Fresh sandwich breads. It’s not whole wheat as the first ingredient for this bread is enriched flour and secondly, two slices contains 15 grams of hidden sugar. That’s a lot of sugar!

Hidden Sugar #5 = Oatmeal

 
Natural oats that are unflavoured and unaltered are very healthy. Consuming oatmeal has been linked to cancer fighting/prevention, weight loss and a healthy heart. However, many processed and packaged oats and oatmeal contain lots of artificial ingredients including hidden sugar that just sneaks up on you. Take for instance the Cinnamon Roll Oatmeal Express by Quaker. This one little snack has as much sugar as 2 Pillsbury cinnamon rolls (which in itself, isn’t that healthy either because of the artificial preservatives, flavors and hidden amounts of sugar). A great tip to sweeten your oatmeal is to simply add antioxidant rich, naturally sweet berries.

Sneaky Source of Sugar #6 = Spaghetti Sauce

Many consumers are also surprised that spaghetti sauce is ranked in the list of foods containing the most sneak sources of hidden sugar. Processed and packaged spaghetti sauces often contain high levels of hidden sugar even though tomatoes are naturally sweet. This is often because the sauce is made from unripe tomatoes or parts/discards of tomatoes that are used in other packaged foods. Spaghetti sauces are also made from cheap vegetable oil, subpar ingredients and dehydrated veggies so hidden sugar is a quick and effective fix for food processors to disguise this. Francesco Rinaldi spaghetti sauce (like many others) lists sugar as the second ingredient in their spaghetti sauce which is about 3 teaspoons in each serving. A healthier alternative is to make your own spaghetti sauce from your own organic tomatoes and spices or to choose even Ragu’s Tomato Basil spaghetti sauce which doesn’t contain extra hidden sugar.

Hidden Sugar #7 = Salad Dressing

Many packaged salad dressings contain high levels of refined sugars in order to come up with the flavors, preservatives and texture of their sauces. From blue cheese to ranch, all of these salad dressings make your healthy salad unhealthy. Not only that, but the ‘low-fat’ salad dressings are evil too as they take out the fat and instead, add sugar in its place. The Sun Dried Tomato Vinaigrette by Ken’s contains more sugar than a regular scoop of ice cream! Not only that, but it also has lots of food starch. So eating this salad dressing will give you 12 grams of hidden sugars plus starch which causes your blood sugar levels to spike. No good!

Sneaky Source of Sugar #8 = Fruit Jams and Spreads

 
Many people think that jams and jellies are a better alternative to butter or cream cheese. However, the hidden sugars in these types of foods is shocking. As an example, Smucker’s uses 3 different types of sweeteners and hidden sugars in their classic Strawberry jam! The main reason why they do this is that none of the ‘sugars’ will appear as the first ingredient on their label. The fruit becomes the #1 ingredient as there is more fruit than any of the 3 hidden sugars alone. That’s just sneaky, but it’s used by many food processors. The alternative is the Polaner’s All Fruit spreads because is unadulterated and contains no added hidden sugars. Or you can make your own spreads!

Hidden Sugar #9 = Asian Sauces

 
From sweet and sour pork to teriyaki to sesame, these Asian sauces in North America are packed with hidden sugar. Some of these sauces also contain unhealthy amounts of both corn syrup and high fructose corn syrup (you can tell by the ingredients that end in “-ose”). Also remember to check the serving size, because most of the Asian sauce labels recommend less than 1 tablespoon per serving, which as we know is not nearly enough for any small portion.