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15 Delicious Recipes That Will Make You Fall In Love With Brussels Sprouts

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Brussels sprouts have gained a bad reputation that has made them one of the most hated vegetables among children and many grownups. However, this cute looking vegetable can be very delicious. The trick to getting someone to fall in love with them is to create a meal made from Brussels sprouts that are prepared in the right manner.

Besides, once you have mastered Brussels sprouts, it becomes easy for you to make a variety of dishes with the vegetable. Also, with each of these dishes, you will get to enjoy the significant nutritional value of Brussels sprouts since they contain significant amounts of vitamin C, folate, vitamin K, and manganese.

15 Delicious Recipes That Will Make You Fall In Love With Brussels Sprouts

1. Roasted Sprouts with Chestnuts and Apples

If you have never roasted your apples, this recipe offers you that chance. Also, this recipe is perfect for any person that does not like Brussels. Roasted Brussels have a mild flavor that will pair perfectly with any crunchy nut and sweet fruit. Thus, roast your Brussels, chestnuts, and apples and serve. To ensure that you have maximum crispiness, make this meal on a cookie sheet.

2. Holiday Stir-Fry

If you do not want to spend the entire day in the kitchen, especially during the holidays, you should consider the Holiday Stir-Fry Brussels recipe. This recipe will give you all the flavors that you want in a feast without the much-anticipated hassle.

You will need Brussels, mushrooms, and onions for vegetables. You will also need nuts and cranberries to add taste to the overall rice recipe. The Onions, mushrooms and the Brussels come together to form a combination of numerous nutrients.

Cook the rice. Roast the vegetables and mix them with the fried nuts and the cranberries and use them as a topping for your rice.

3. Burst Cherry Tomato Spaghetti with Roasted Brussels

This recipe is easy to make and it will only require forty-five minutes of your time. To make the Burst Cherry Tomato Spaghetti, cook the pasta in a pot of boiling salted water and drain when cooked.

In a saucepan, heat oil and add garlic, pepper, tomatoes, sugar, and salt and cook until the tomatoes release their juices. Pour this sauce into the pasta and toss with basil. Add the roasted Brussels to the mixture and toss.

The entire meal will have a tart, sweet, and delicious taste that you will enjoy with this pasta dish.

4. Risotto with Crispy Sprouts

Making risotto can take time but the results will be worthy. Also, the process is not difficult since all you need to do is to sauté onions and add the rice, wine, and broth to cook. You can add the ingredients you want to create your preferred risotto flavor such as herbs, meat or vegetables.

To make the risotto creamy, add some cheese and let it sit. Also, roast your Brussels sprouts until they are crispy. Once cooked, add them to the risotto as a topping. The entire meal will have an addictive texture.

Overall, this is a comforting, warm, and flavorful meal that you will enjoy.

5. Brussels Pizza with Caramelized Onions and Balsamic Reduction

Instead of your usual pizza, you can change the game by making a gourmet pizza without the need of visiting an Italian restaurant. The ingredients that you will need for the pizza toppings include Brussels, vegan mozzarella and red onions.

Roast the Brussels, cook the onions and drizzle them with balsamic vinegar and sugar to make them tangy, and grate the mozzarella. Add these toppings to the dough and cook your pizza until ready. Enjoy the mix of flavors that the ingredients will provide your pizza.

6. Cheesy Chickpea Soup with Roasted Sprouts

The perfect topping for the Cheesy Chickpea Soup is roasted Brussels. To ensure that you unlock the perfect balance of flavors, try and adjust the seasoning according to your preferences.

Make the soup, add your preferred spices to make the perfect flavor and top the dish with the roasted Brussels and enjoy. You can also serve the meal with a balsamic vinegar drizzle.

7. Sesame Brussels Curry

If you have been looking for comfort food made with Brussels, this is the perfect recipe for you. The Sesame Brussels Curry is filled with many minerals as well as vitamins because of the numerous vegetables that are used to prepare the meal.

These vegetables include Brussels, potatoes, and carrots. On top of that, the recipe uses black pepper and turmeric spices to top off the dish. These two spices have anti-inflammatory properties that are healthy for the body.

Hence, serve this curry with quinoa, brown rice, or other grains to have a satisfying and nutritious meal.

8. Roasted Sprouts with Walnuts, Caramelized Onions, and Dates

If you prefer meals that have significant amounts of flavor, this is the recipe for you. By roasting the Brussels sprouts, you will allow the outer leaves of the sprouts to brown and become crispy. They will also pull slightly away from the head.

As a result, you will get a vegetable whose interior is soft and whose exterior is crunchy with an added nutty, warm, and wonderful flavor. The dates, caramelized onions, and walnuts further add flavor and taste to the roasted Brussels. Thus the entire dish will give you an explosion of flavors that will prove satisfying.

9. Maple-Glazed Sprouts and Beet Tart

The Maple-Glazed Sprouts and Beet Tart looks amazing, but most importantly, it tastes amazing. Thus, you can use this recipe to make your dinner table look classy. Also, the combination of the ingredients is unexpected but easy to love meaning it will impress your guests.

Beet is used as a filling so that it can give the overall dish a rich, creamy, and satisfying fill. Grazing of the Brussels in maple also adds flavor to the entire dish. The best part about this recipe is that you can serve it as a starter, a side dish or an entrée.

10. Brussels Caesar Salad Wrap

This recipe is very nutritious and delicious because of the ingredients it utilizes. Smoke your mushrooms with spices such as paprika and garlic to add some taste. Wash your Brussels as well as your Kales until they are clean to eat.

Mix the Brussels, Kale, and Mushrooms in a dish. Add the Caesar salad and mix well. Take your wrap and place the mixture on it before you wrap everything to make the Brussels Caesar Salad Wrap.

The kale and the Brussels will add some crunch to the meal. Thus, the entire wrap will have a crunchy, tangy and refreshing texture that marries well with the creaminess of the Caesar salad. You can make extra Caesar dressing that you can use for dipping.

11. Roasted Radish and Sprouts Salad

This recipe is mostly for you if you think that you do not like Brussels. While you might be used to having radish as a salad, roasting it creates a completely different taste. This is because raw radishes are very spicy while roasted radishes have a sweet taste that is brought out when they mellow.

Also, roast the Brussels until they are crispy. Then, toss your crispy Brussels with thyme and bright lemon juice to add flavor. Mix the sweet tasting radishes with the crispy roasted Brussels in a dish and enjoy this perfect meal as a side dish.

12. Brussels with Maple Pecans and Sweet Potato Mash

Your Brussels sprouts recipe does not get any better than with sweet potatoes. This is because when the Brussels are roasted together with the maple pecans, they bring out a delicious flavor. This flavor also pairs perfectly with mashed and creamy sweet potatoes.

Besides, this dish is earthy, comforting, and warm while at the same time remaining simple and easy to prepare. Additionally, each individual ingredient is delicious, thus when combined, they create a wonderfully delicious taste.

13. Korean Barbeque Sprouts

Many people prefer to have Brussels once they are enhanced with other mild flavors such as balsamic and a little oil. This recipe, however, is not your typical one since it uses sweet but savory barbecue sauce to bring out the taste in Brussels.

brussels sprouts

Brussels sprouts are more versatile than you thought.

Nevertheless, ensure that you use a minimal amount of sauce so that you can maintain the crispy exterior of Brussels. Grill your Barbeque Sprouts and enjoy them as a side dish or as an appetizer before your main dish.

14. Sprouts, Asparagus, and Crispy Gnocchi with Mushrooms

This is a recipe that you can use when you need to make a quick one-pot dinner in a dish. The recipe is very easy and fast to make. It also has many healthy nutrients in the form of vegetables making the entire meal satisfying as well as delicious.

All you need to do is pan fry the gnocchi until crispy and add it to the sprouts, asparagus, and mushrooms in a dish, mix them well and enjoy.

15. Grilled Pear Pizza and Shaved Brussels

This combination is like an alternative to salad pizza. The ingredients that are needed to make the pizza include the Brussels, Shiitake bacon, Caramelized onions, and Vegan Parmesan. Adding these ingredients on top of your crispy crust will bring together different flavors and texture that make the pizza perfect.

This is because the Shiitake bacon gives the pizza a savory taste, the grilled pear adds a mild sweetness, the onions give the pizza a sour and sweet taste, and the Brussels gives a finishing touch to the pizza by bringing everything together.

Conclusion

Despite your belief as a child, Brussels sprouts can be very delicious. These vegetables fall under the same category as cabbages and broccoli. Thus, they contain numerous antioxidants, low calories, proteins, and vitamins.

These small leafy greens also have plenty of calcium, iron, potassium, and fiber. Thus, do not miss out on the numerous benefits of consuming Brussels.

 

Top 10 Ways Orange And Orange Juice Benefits Your Body

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Orange juice, made from the extract of oranges, is an American favorite fruit juice.  However, many people still overlook the many benefits of orange juice.

An orange can be very delicious and tasty. One serving of orange juice will give you an entire day’s requirement of vitamin C. Apart from being an excellent source for vitamin C; the juice contains other great minerals that are beneficial for the body.

These minerals include magnesium, vitamin B6, calcium, potassium, beta carotene, and folic acid. Orange juice also provides zero cholesterol and a low amount of fats. These minerals make the juice valuable compared to other citrus fruits because of their significant nutritional value.

Therefore, by drinking orange juice every day, you will be providing your body with many health benefits. Here is a list of the ten most important ways that the juice benefits your body.

Ways Orange And Orange Juice Benefit Your Body

1. Prevents Cancer

The vitamin C that is present in Orange Juice acts as an antioxidant. This property also serves as a protective mechanism against the different types of cancer. Therefore, the juice is highly recommended as a way of keeping the DNA of the healthy cells in your body safe from turning into cancerous cells.

This is in accordance to the study that was conducted by Dr. Carmia Borek from the Tufts University School of Medicine. Another antioxidant present in the juice is known as the hesperidin. This antioxidant is associated with the reduction of any growing tumors in your body.

The juice is especially usual in preventing colon cancer. However, more research is required to determine the exact effects of juice in terms of preventing cancer.

2. Increases Blood Circulation

Another property found in the juice is known as folate. This is a member of the B complex family. Vitamin B9 is the vitamin that is responsible for growing the new cells in your body as well as creating your DNA.

Additionally, folate is responsible for ensuring that your body cells are not mutated. This prevents the free radicals in your body from damaging cells.

Another significant responsibility of folate is producing new red blood cells in your body. It also ensures that the flow of blood has been stimulated to the extreme. Hence, folate provides that all the organs in your body are working at their full capacity.

Therefore, through increasing the circulation in your body, the juice ensures that your body is appropriately oxygenated and in turn, your body works efficiently with lesser problems.

3. Reduces Inflammation

Orange has the critical role of relieving your body from inflammation. As one of the citrus fruits, it is an anti-inflammatory agent due to its flavonoids properties.

Inflammation is usually caused by the consumption of foods that are high in sugar and fats. This happens in different parts of the body. Inflammation also results in diseases that can be severe.

One such disease is diabetes. Therefore, it is imperative to prevent or reverse the inflammation process before it leads to complications. Thus, drinking the juice might be one way of avoiding the development of diabetes.

Additionally, the juice has anti-inflammatory properties that are associated with maintaining the health of the heart and protecting it against potential problems. These properties also make the juice good for arthritis, depression, and asthma.

4. Detoxifies The Body

Another compound that is found in the juice is vitamin A. Vitamin A acts as a moderate antioxidant. The juice also helps to support the functions of the kidney and keeping it in good condition.

The kidney is responsible for removing certain wastes from the body; hence, drinking the juice aids in detoxifying the body as well.

Another function that is linked to vitamin A is the maintenance of healthy eyes. As a result, the juice is often consumed with carrot juice. Both juices work together to maintain good eyesight.

Additionally, the daily consumption of the juice provides that many of the eye diseases are prevented. One such eye disease is known as macular degeneration.

The juice is also beneficial for the liver. This is because it prevents the occurrence of poor digestion. It also stops the process of food fermentation.

Both poor digestion and food fermentation can result in a bad liver. Hence, by maintaining the health of the liver, the juice aids in detoxifying the body of waste.

5. Has Healing Properties

Orange juice is made up of flavonoids like hesperidin and naringenin. These two compounds have anti-inflammatory properties. Hence, they give the juice its healing properties as well.

Therefore, consuming the juice will heal any pain as well as stiffness in your whole body. This makes the juice a natural cure for arthritis. Ensure that you consume the juice in raw form.

6. Boosts Immune System

One single serving of the juice provides an individual with more than two hundred percent of the recommended amount of vitamin C needed in a day. This is according to research done by the American Journal of Clinical Nutrition.

Vitamin C, also called the ascorbic acid, is a primary component of collagen. The function of collagen in your body is to repair cells. It is also responsible for ensuring that the new tissues in your body grow well.

Therefore, by consuming the juice, you will be delaying any premature aging of your body cells. Additionally, ascorbic acid carries the function of a primary antioxidant in your body. This means that it destroys any free radicals as well as neutralizes them before they can damage your body.

Also, your body requires vitamin C so that it can stimulate other parts of your immune system. This makes the juice an effective way of protecting your immune system against attacks.

7. Lowers Blood Pressure

Orange juice contains a compound called hesperidin. This compound is responsible for protecting your body against many diseases as well as cancers. Moreover, the compound has an added function of ensuring that your small blood vessels are functioning smoothly.

This compound is also water soluble. Therefore, by consuming the juice regularly, you will be maintaining proper levels of blood pressure. As a result, you will be preventing your heart from having heart complications.

8. Balances Cholesterol Level

When you have high levels of cholesterol in your body, you are inviting many cardiovascular issues. Hence, any method that you can use to reduce the amount of cholesterol in your body should be welcome.

This juice is an alternative that you can use to balance the level of cholesterol in your body. This is because the juice can reduce the occurrence as well as the effects of the bad cholesterol in your body. At the same time, it can increase the amount of good cholesterol in your body.

Overall, the juice will reduce any chances of you getting a stroke, heart attack, or atherosclerosis.

9. Makes The Skin Young And Vibrant

When you eat an orange, you are making your skin look more vibrant and young. You will also enhance the beauty of your skin by improving your skin complexion. This is because the juice has antioxidant properties that will prevent your skin from suffering through the aging effects.

The juice also contains vitamin C that prevents the cells of your skin from being affected by any free radicals. This keeps your skin fresh.

orange for skin

Vitamin C gives you glowing skin.

Another benefit of vitamin C is that it helps in the production collagen. Collagen is responsible for making your tendons, blood vessels, bones, and ligaments. It is also responsible for making your face elastic.

Apart from giving you glowing skin, the juice is also beneficial for other skin problems. For instance, by consuming the juice, you will be hydrating your skin. Also, when you rub the juice on your face, you will be unclogging your skin pores and cleaning them as well.

As a result, the juice is good for conditions such as acne, wrinkles, pimples, and fine lines. The juice will also treat your face if you have a sunburn. Hence, regular consumption of the juice will improve the beauty of your hair, your nails, and your skin.

10. Helps To Treat Ulcers

Ulcers usually occur in the small intestines and the stomach. If you have ulcers, sometimes they can become severe, and they can cause constipation. This results from the lack of a proper break down of the food particles that you consume.

Therefore, to treat and prevent your ulcers, consume the juice often. This is because the juice will stimulate your digestive system. As a result, proper digestion will occur in your stomach.

Conclusion

While drinking a glass of the freshly squeezed juice might be good for you, it is important to remember that consumption in excess can also provide bad results. As the juice from many citrus fruits, this juice is quite acidic. Hence, consuming a lot of acids can make your stomach upset.

Additionally, consuming a massive amount at once can lead to fluctuations in the level of your blood sugar. This can lead to other complications such as diabetes and varying energy levels throughout the day. Also, it can lead to acne breakouts and migraines.

Therefore, it is vital that you consume the juice in moderation. Also, if you want to enjoy full benefits, you can eat the orange itself instead of the juice. This is because the juice has significantly fewer amounts of the fiber that can boost your digestion.

Also, squeeze fresh juice instead of buying. Canned, frozen, and concentrated juices lack the full nutritional value due to their processing.

10 Avocado Recipes You Must Try

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When it comes to incorporating an avocado or certain recipes into your diet, it is actually more than just having an aesthetic meal posted on your Instagram account. There have been several studies concerning the numerous benefits of this fruit. According to Cynthia Sass of Health, this green-colored stone fruit is considered as one of the richest, most satisfying, most delicious, and most nutritious fruit on this planet.

This fruit is more than just the endless number of visually appealing toasts and smoothies you see on social media. This is considered as one of the most versatile fruits which can be easily incorporated into any meal. In fact, Sass’ study delves into the impressive benefits evident among regular eaters as compared to non-regular eaters of the avocado. (1)

In this article, we aim to help you discover through the potential of this fruit, the most nutritious fruit. Like the fruit that is very versatile for cooking, we will also be presenting some of the best recipes that you may have not heard of yet! These are not only beneficial for your overall health but are also super easy to prepare.

What You Need to Know about Avocado Benefits

Let’s start with the basics!

This fruit’s scientific name is the Persea Americana. It is most commonly known as the most nutritious fruit today as its main ingredient, the guacamole, can help minimize the risk of incurring the following diseases – heart disease, diabetes, and obesity. (2)

In fact, the USDA National Nutrient Database claimed that one serving contains all of the avocado benefits listed below: (3)

  • About 3 grams of fiber
  • Less than 1 gram of sugar
  • About 6 grams of fat
  • About 3.4 grams of carbohydrate
  • 64 calories

Truly, even with just one serving (about 1/5 of the fruit), it can already be a source of high level of nutrients, vitamins K, E, C, as well as B6. Medical News Today also reported that this fruit contains folate, niacin, riboflavin, magnesium, potassium, pantothenic acid, beta-carotene, and omega 3 fatty acids. Now that’s a lot of the fruit’s benefits!

Well, it is only right that you become very curious as to what this fruit can do to your body. Surely, there are tons of advantages that go beyond food. You can use avocado for your hair! Are you looking for new face mask avocado recipes? This fruit has got you covered.

Top 10 Must-Try Avocado Recipes

With all of these in mind, here are the Top 10 Avocado Recipes you can start making today! (4)

1. Ice Drink

Ingredients:

  • 1 teaspoon gelatin
  • 1-3 cups of boiling water
  • Egg white (1)
  • A cup of cold water
  • One cup of sugar
  • 1 lemon
  • 1 orange

Instructions:

Begin by putting sugar and cold water into the saucepan. Add grated skin of an orange. You proceed to add gelatin that has been dissolved in boiling water.

Let this mixture simmer for at least five minutes. Once cooled, add the fruit juice and the small pieces of the Persea Americana. Fold it in stiffly beaten egg whites. Get a freezing tray and pour it into it to freeze. Be sure to stir it occasionally while freezing to ensure a uniform texture.

2. Calavonnaise

Ingredients:

  • ½ teaspoon of salt
  • 1 egg yolk
  • 2 tablespoons of lemon juice
  • ¼ teaspoon of dry mustard
  • Onion juice (optional)
  • Finely cut chives, celery, chopped pimiento or pickle (optional)
  • 1 cup of Calavo pulp

Instructions:

In courtesy of the Calvo Growers of California, this is one of the avocado recipes that are unique and a must-try. You start by adding the seasonings and the lemon juice to a well-beaten yolk. Combine the Calavo pulp to this mixture.

Make sure that before you add the pulp to the mixture, the pulp should have been pressed through a sieve. Once this is done, beat well and add a few drops of onion juice or you can opt to add finely cut chives, celery, chopped pimiento or pickle.

3. Avocado and Grapefruit Salad

Ingredients:

  • Package of lime-flavored gelatin
  • 1 cup of boiling water
  • 1 cup of sweetened grapefruit juice

Instructions:

Start by dissolving the lime-flavored gelatin in a cup of boiling water mixed with another cup of grapefruit juice. Allow it to cool before you pour it into the mold which should have already been filled with equal portions of the sliced Persea Americana and sweetened grapefruit sections. Chill it before serving with mayonnaise.

4. Cheese Salad

Ingredients:

  • Philadelphia cream cheese
  • Tomato
  • Lettuce
  • French dressing

Instructions:

Start by cutting the fruit crosswise and remove the seed. Use the teaspoon to deepen the cavity in each of the section and fill it with a mixture of the Philadelphia cream cheese. You proceed to press halves of the fruit together, wrap it in oiled paper, and allow it to chill.

After a few hours, simply peel and cut it crosswise into very thick slices. Put a slice of Persea Americana as well as a slice of tomato while arranging it on a bed of lettuce. Finish it off with French dressing.

5. Tomato and Avocado Salad

Ingredients:

  • ¼ cup of sugar
  • 2 hard cooked eggs
  • ¼ cup of vinegar
  • ½ cup of sliced stuffed olives
  • 1 cup of water
  • Small can of tomato sauce
  • Pack of lemon jello
  • Salt

Instructions:

This salad is one of the easiest recipes to prepare. Begin by combining the tomato sauce, water, vinegar, and sugar, and bring it to a boil. You proceed to remove this from fire and add the jello before allowing it to cool.

While it is still congealed, add the chopped hard boiled eggs, sliced stuffed olives, and the diced Persea Americana. After turning it into molds and chilling it, you can now serve it with mayonnaise.

6. Souffle

Ingredients:

  • 2 tablespoons of butter
  • 2 tablespoons of flour
  • 1 teaspoon of salt
  • ½ cup of milk
  • 3 eggs

Instructions:

Start by melting the butter and adding the flour and salt. Blend the milk before adding it into the mixture. Bring this mixture into a boil while stirring constantly.

You proceed to remove this from the fire as you add the pulp. Blend well as you gradually add the beaten yolks of the eggs. Continue to beat the mixture and fold in stiffly beaten whites of the three eggs.

This will now turn into a buttered baking dish which you will set in a pan of hot water and bake at 300 °F until set in the center. This will normally take about an hour. Serve immediately.

7. Omelet

Ingredients:

  • ¾ teaspoon of salt
  • 4 tablespoons of water or milk
  • 1 tablespoon of butter
  • 4 eggs

Instructions:

Start by mixing the pulp, salt, milk, and eggs until blended well. You proceed to melt the butter in a hot frying pan while adding the egg mixture at low heat. Constantly shake the pan while occasionally lifting the mixture from its sides so as to cook the bottom and top portions evenly.

As soon as the egg is still partly uncoagulated, remove it from heat and fold. Serve immediately.

8. Cocktail

Ingredients:

  • ½ cup of mayonnaise
  • 3 tablespoons of cream
  • 3 tablespoons of chili sauce or tomato catsup
  • ½ cup of celery
  • 1 tablespoon of chopped green pepper
  • Tabasco sauce
  • Salt
  • Lemon

Instructions:

Start by peeling the fruit and removing the seed. Cut the flesh into small cubes and place them in a cocktail glass. This is then covered by the dressing.

In preparing the dressing, start with the mayonnaise, mixed with the cream, chili sauce or tomato catsup, celery which is cut into small pieces, chopped green pepper, a few drops of the Tabasco sauce, and salt to taste. In addition, you can serve this with lemon.

9. Canape

Ingredients:

  • ¼ teaspoon of salt
  • ¼ cup of mayonnaise
  • ½ teaspoon of garlic

Instructions:

Start by cutting the garlic into small pieces and place them in a mixing bowl before adding salt. Allow it to stand for a few minutes. Press the back of the spoon to extract the juice from the garlic. Prepare the pulp by pressing the flesh through the sieve before adding it into the bowl.

avocado recipes

You can opt to add mayonnaise for some flavor before you blend it thoroughly. Spread the mixture on a toast of bread or small salt wafers.

10. Cream Soup

Ingredients:

  • 1 ½ tablespoon of flour
  • 1 ½ tablespoon of butter
  • 2 cups of milk
  • Salt

Instructions:

Start by melting the butter before adding the flour and salt. Blend it thoroughly before adding the milk. Cook the mixture as you stir constantly until it thickens up. For the pulp, you must prepare it by mashing the flesh with a fork as you allow it to come into a boiling temperature; add this to the mixture and serve immediately.

How to Enjoy Avocado Benefits

In the end, the avocado is just fruit if you let it be just a fruit. It cannot provide you with the nutritional benefits if you are not willing to learn the different Persea Americana recipes. Nonetheless, these benefits will merely stay as it is if people do not open themselves to it.

Truly, nature has provided us with some of the best benefits that can easily be acquired from our surroundings. With our technological advancements and innovations, we were able to concoct these recipes and formulas that can better understand the need of our body – and provide us with the necessary resolutions as well!

With the avocado, we can now say that we have the ability to overcome the smallest diseases. Of course, we are yet to improve our medical procedures and researches; however, this already provides us with the ability to accomplish so much. With that in mind, it is now up to you to use this knowledge from this article to live a healthy life through the help of this mere green-colored stone fruit.

Researchers Reveal 12 Ways Shea Butter Makes Your Skin Healthier

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One of the best-kept secrets in the beauty industry is shea butter. This product delivers incredible results when used on hair or skin and can treat many common conditions.

Shea butter is created from the shea tree nut, known as vitellaria paradoxa, which originated in Africa. Though the nut was used as a food and beauty product for generations, many people are just now realizing the incredible benefits of shea butter.

Shea Butter for Skin

Shea butter is made from the shea nut after it has been crushed, roasted, and ground. The mixture is made into a creamy paste that is kneaded so the oils can be extracted. Eventually, this is transformed into the butter product.

A key ingredient in black soap from Africa, shea is an excellent product to use for several different skin conditions or issues.

There are two versions of this butter: refined and unrefined shea butter.

For better results, it is important for you to use the unrefined version. Keep reading to learn how to best use shea butter for the skin.

1. Eczema

Shea butter is an excellent product to treat eczema. This skin condition causes extremely inflamed or irritated skin. The moisturizing and healing properties of the butter make it an effective eczema treatment.

When using products with shea to treat this condition, apply it to any affected areas every day. The anti-inflammatory qualities of the butter will give your skin the relief you need while adding in essential nutrients to promote healthy skin growth.

Essential oils can also be combined with shea products to treat eczema. Use oils like frankincense or lavender to supplement any raw shea products. When these products are combined, you’ll be able to significantly reduce the inflammation in your skin, eventually working to reduce any future flare-ups of eczema.

2. Stretch Marks

Stretch marks are particularly common during pregnancy or after weight gain. While many people choose to leave their stretch marks as they are, there are effective natural treatments to help reduce these marks.

Use shea products to smooth out your skin if you are experiencing stretch marks.

The shea will hydrate your skin and help to boost collagen production in the area. The more you use shea around this area, the more you’ll boost collagen production in this area.

Regularly using shea products will help to reduce the appearance of your stretch marks.

Many women start using shea more during their pregnancy and after they’ve given birth. The butter helps to treat affected areas around their stomach as they begin to lose their baby weight after pregnancy.

3. Wrinkles and Fine Lines

Since shea products have been proven to aid in collagen production, shea butter is an excellent choice for anyone searching for anti-aging products.

The older we get, the less collagen our bodies produce. This leads to a loss of elasticity and the appearance of more wrinkles. Aging is also caused by environmental factors like extreme temperatures, sun damage, or pollution.

The moisturizing capabilities in shea products also works to hydrate the skin, leaving it looking firmer, fuller, and healthier.

4. Dry Skin

Excessively dry skin can be difficult to treat. If you’re still searching for the perfect product to thoroughly moisturize your dry skin, give shea a try. Using shea butter for skin can completely transform dry or cracked skin.

For example, someone that is prone to getting cracked heels should use shea on their feet on a daily basis. The more they use shea products all over their skin, the more hydrated their skin will be. Over time, shea products will completely eliminate any cracks or peeling.

It’s best to apply the butter to your skin right after you’ve showered. While your skin is still wet, it will better absorb the butter. Moreover, the shea product will help seal in the water from your shower.

5. Chapped Lips

Chapped lips can be a painful problem for anyone. While chapstick can handle these short-term cracks, it’s important to really heal your lips if they have started cracking.

Whenever you notice that your lips are excessively chapped, use shea butter to help heal your lips.

Shea’s emollient properties make it ideal for shooting any broken skin. Once your lips are back to being smooth, use shea on a regular basis to make sure they are well moisturized and protected from drying out.

6. Scarring

Just as shea products work well with healing stretch marks, shea helps to eliminate scarring.

The collagen-boosting qualities of shea help to reduce any visible scarring and prevent any future scar tissue from forming.

In addition to treating scars, vitamins E and A in shea products help to heal wounds. Simply apply these shea products to your surface scars or wounds and watch your skin heal over time.

7. UV Exposure

Shea is also a powerful way to protect your skin from UV radiation. Though sunlight does have many benefits, going out unprotected into the sun leaves you open to radiation. This UV radiation can cause skin cancer.

Using this butter for skin care will reduce your risk of developing skin cancer while protecting you from UV radiation.

In the event that you do get a sunburn, shea products can also be used to treat your skin. The anti-inflammatory products in shea will give your skin the much-needed relief you’ve been searching for.

8. Dry Hair

Shea products work well to treat dry hair. These products keep your hair from drying out any further, help to reduce frizz, and restore the elasticity and oils in your hair.

Apply the butter to your hair by rubbing some between your fingers, then distributing it through your hair.

Ensure that your hair is evenly coated to prevent any patches of butter from forming.

Using shea products regularly will help to keep your hair protected from any harsh environmental elements and any damaging styling techniques.

9. Dry Scalp

Though there are many remedies for treating a dry scalp, using shea products is a healthy way to maintain a healthier scalp.

In addition to bringing your locks back to life, shea products can soothe your scalp.

Whether you’re dealing with an itchy scalp, dandruff, or just want to try something new, shea products will leave your scalp feeling fresher than ever.

10. Acne

Everyone’s skin responds differently to various products. If you have yet to find an acne treatment that works for your skin, it may be a good idea to start trying shea products. The anti-inflammatory qualities of shea will help to treat any areas on your face that are affected with acne.

shea butter for acne

Shea butter can calm acne and skin irritations.

The unrefined butter won’t clog your pores—it will hydrate your skin while the anti-bacterial and anti-inflammatory properties help to heal your skin.

11. Shaving Issues

Shea products are an excellent alternative to more traditional shaving cream. Use the butter as you would any other product when shaving.

The creamy buttery goodness will moisturize your skin and eliminate any dryness that you may experience after using regular shaving cream.

To make the most of this all-natural shaving cream, start shaving when you are finished showering. At this point, your skin will be as hydrated as possible. Moreover, the warmth of the shower will open your pores, making it easier for you to shave your hair.

The raw shea product will help to keep your skin as hydrated as possible as you shave. If you want an extra boost in your all-natural shaving cream, consider using a mixture of this butter, olive oil, and coconut oil.

12. Razor Burn or Bumps

After shaving, these shea products are a great way to prevent any razor burn or bumps that many people experience after shaving.

The raw and unrefined shea product should be applied to your skin multiple times each day. Eventually, your razor bumps will disappear.

The Benefits of Unrefined Shea

When treating your skin with shea products, it is essential that you use unrefined shea, as opposed to regular shea products.

Refined shea products require high heat to extract the oil from the shea. Many of these products use chemical solvents during this process.

The unrefined alternative doesn’t use any chemicals or synthetics when producing the butter. These shea products are light yellow and are higher in antioxidants.

If you’re hoping to use shea products for any of the aforementioned reasons, be sure to use unrefined shea. The more natural the butter, the healthier it will be for your skin.

Moreover, most of the wonderful qualities of shea are best experienced through the unrefined product.

Final Thoughts on Shea Butter for Skin

Shea is nature’s secret to perfect skin. Whatever type of skin you have or skin issues you may be experiencing, using shea products will help you graduate to healthier skin.

Breakouts, dullness, dryness, rashes—shea products can treat them all. Keep this guide in mind as you search for new ways to make your skin glow.

 

15 Super Healthy Sweet Potato Recipes You Need To Try

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It’s not surprising that sweet potatoes are near the top of everyone’s healthy food list. One medium sized baked sweetie has 438 percent of your daily recommendation of vitamin A, as well as vitamin C, calcium, potassium, and iron. It’s a wonder these little beauties weigh in at a mere 105 calories!

Rich in fiber, full of antioxidants, and not skimping on the flavor, some people run into roadblocks when it comes to serving them up. After all, aren’t there only three ways to serve up potatoes—-mashed, boiled, and baked? How can we make these power-packed superfoods appealing to even the most discriminating palette?

Fortunately, there are some ways to dress up this sweetness and make it even more appealing and healthy as you look for ways to improve the nutritional value of your meals; here are some super healthy sweet potato recipes you simply must try:

Healthy Sweet Potato Recipes

1: Oven roasted potato wedges

While at first glance these may just seem like a version of “baked” sweet potatoes, it’s how you dress them that counts.

Ingredients:
3 small sweet potatoes, washed and peeled
1 1/2 Tbsp garlic infused oil
1/2 tsp dry mustard
2-3 sprigs fresh rosemary
1/2 tsp salt

Preheat oven to 450 degrees. Cut each sweet potato lengthwise into 8 wedges. In a large bowl, place potatoes with other ingredients and toss well to coat. Arrange potatoes in a single layer on baking sheet, bake for 30 minutes, turning once halfway through. Serve with your favorite protein and a green salad for a complete meal.

2: Curried sweet potato, carrot, and ginger soup

This soup is a perfect compliment to any weeknight meal, or a wonderful starter to something more formal. Regardless of how you use it, it is a great tasting soup that is suitable for all occasions.

Ingredients:
2 Tbsp canola oil
1/2 cup chopped shallots
3 cups cubed and peeled yam
1 1/2 cups sliced peeled carrots
1 Tbsp grated ginger
2 tsp curry powder
3 cups chicken broth
1/2 tsp salt

Heat oil in a large saucepan over medium-high heat. Add shallots, saute until tender, about 3 minutes. Drop in the potato, carrots, curry, and ginger, cook for 2-3 minutes more. Add broth and bring to a boil. Reduce to a simmer, simmer for 25 minutes, stirring occasionally. Stir in salt.

Remove from heat and pour half of the soup mixture into a blender; pulse until smooth. Repeat with remaining soup until all is well blended. Serve hot or cold.

3: Sweet potato casserole

This is a lighter take on a traditional Thanksgiving dinner casserole; brown sugar and pecan topping will have people asking if it is a dessert!

Ingredients:
4 Tbsp unsalted butter, plus additional for greasing the pan
3 cups mashed sweet potatoes
1/2 cup milk
1/4 cup brown sugar, packed
1/2 tsp kosher salt
2 large eggs

Topping:
1/2 cup all-purpose flour
1/2 cup brown sugar, packed
4 Tbsp unsalted melted butter
1/4 tsp kosher salt
3/4 cup chopped pecans

Preheat the oven to 350 degrees and butter a large 2 qt casserole baking dish. Whisk together all filling ingredients and transfer to the casserole dish. In a separate bowl, combine all of the topping ingredients until a nice crumble forms; spread over the potato mixture in an even layer. Bake for 25-30 minutes, or till center of the casserole is set. Serve hot.

4: Buttered sweet potato knot rolls

This is a different take on the sweet potato; all of the nutritional goodness of the potato in a tasty dinner roll. Serve warm with butter for a perfect compliment to any meal.

Ingredients:
1 pkg dry yeast
1 cup warm 2% milk
3/4 cup mashed sweet potatoes (can use canned)
3 Tbsp butter, melted
1 1/4 tsp salt
2 lrg egg yolks, lightly beaten
5 cups bread flour, divided
cooking spray

Dissolve yeast into milk in a large bowl; let sit for five minutes. Add sweet potato, 1 Tbsp butter, salt and egg yolks, stirring the mixture with a whisk. Lightly spoon flour into dry measuring cups; add 4 1/2 cups flour to potato mixture until soft dough forms. Turn dough out onto a floured surface; knead until smooth and elastic, adding remaining flour 1 Tbsp at a time until dough no longer sticks to your hands. Place dough in a large bowl coated with cooking spray, cover, and let rise for 45 minutes or till dough has doubled in size.

Punch dough down and let rest for 5 minutes. Line baking sheets with parchment paper and divide dough into 24 equal pieces. Roll each piece into a 9 inch rope, then twist around and tuck in the ends until you have formed a knot. Place on prepared pans. Cover once more and let rise for an additional 30 minutes. Uncover rolls and bake at 400 degrees for 15 minutes. Remove from the oven and brush lightly with butter before serving.

5: Sweet potato and spinach quesadillas

This is the perfect meatless meal if you want to go lighter, and the combination of sweet potato and savory spinach makes the dish delish!

Ingredients:
2 medium sweet potatoes
1 cup red wine vinegar
1/2 cup sugar
4 black peppercorns
1 large red onion, sliced
1/4 tsp kosher salt
1/4 tsp black pepper
8 flour tortillas
5 cups baby spinach
1 cup shredded mozzarella
4 tsp olive oil

Microwave potatoes till tender, about 15 minutes. Combine vinegar, sugar, salt, and peppercorns, bring to a boil. Place onion slices in a heatproof bowl and cover with vinegar mixture; let rest 10 minutes. Drain onion slices and transfer to a plate to cool. Split cooked potatoes, remove flesh and transfer to a bowl, mashing them. Add salt and pepper to taste, then spread potato mixture evenly between flour tortillas.

Top potato mixture with a heaping handful of spinach, cheese, and another tortilla. Heat a nonstick skillet over med high heat, add oil and then quesadillas, cooking to golden brown on each side, or until cheese is melted and potato mixture is heated through. Serve with pickled onions on the side.

6: Potato pudding

Time for dessert! This rich and flavorful treat is rich in protein and fiber too.

Ingredients:
Cooking spray
2 large eggs
1/4 cup honey, divided
1/4 cup low fat milk
1 slice whole wheat bread, crusts removed
2 cups mashed baked peeled potato
1 tsp vanilla
1/2 tsp ground cinnamon
1/4 tsp ground allspice
2 Tbsp chopped pecans
2Tbsp chopped crystallized ginger
1/4 cup low fat Greek yogurt

Preheat oven to 350. Coat a 1 1/2 baking dish with cooking spray. Combine eggs, 3 T honey, milk and bread in a large bowl. Beat with a mixer at high speed until smooth. Add potato, vanilla, cinnamon, and allspice, beat again until smooth. Pour into prepped baking dish. Layer pecans and ginger on top. Bake for 25 minutes. While pudding bakes, combine remaining honey and yogurt, stir until smooth. Top finished pudding with yogurt mixture and enjoy.

7: Lamb and Potato-Curry stew

This is a hearty meal that is true comfort food. Thanks to the addition of some flavorful spices, it has a bit of a kick to it, too.

Ingredients:
1 Tbsp peanut oil
2 pounds lamb stew meat

1 can chickpeas, drained
3 1/4 cups chopped onion
1 c sliced carrot
1 c chopped green pepper
2 Tbsp ground cumin
1 tsp curry powder
1/2 tsp ground turmeric
4 cups chopped tomato
2 cups cubed, peeled yam
Can of chicken broth
1 tsp salt
1/4 tsp black pepper
1 10 oz box couscous

Heat oil in a large Dutch oven over medium-high what. Add lamb, cook, until browned, stirring frequently. Stir in onion and next 5 ingredients, cook 5 minutes more. Stir in tomato and next 5 ingredients, bring to a boil; cover and reduce heat, simmer 35 minutes. Uncover, simmer 30 minutes, adding couscous that has been cooked according to package directions. Serve hot with your favorite dinner rolls.

8: Sweetest potato spread

This dish works well as a dip, spread or side dish, and it’s super easy to make.

Ingredients:
1 cup mashed or baked yams
1/4 cup Greek yogurt
1/2 tsp curry powder
salt and pepper to taste
scallions for garnish

In a food processor, combine sweet potatoes, yogurt, and curry powder. Mix all ingredients until smooth and season with salt and pepper to taste. Transfer to a bowl and garnish with chopped scallions. Serve with your favorite flatbreads or fresh veggies.

9: Maple pecan potato mash

This is a sweet, smooth and simple comfort food dish that will please almost any crowd. It is one of those sweet potato recipes that will put you on the map as a wonderful cook and host at your next dinner party.

Ingredients:
1/4 cup chopped pecans
6 Tbsp maple syrup
1/4 tsp orange zest
1 cinnamon stick
1/4 tsp ground cloves
2 large yams, baked

Preheat oven to 300. Place pecans in a single layer on a baking sheet. Bake 10 minutes or until nuts begin to darken. Remove from oven and set aside. In a small saucepan, combine syrup, orange zest, cinnamon, and ground clove. Bring to a gentle simmer. Remove from heat and let stand 5 minutes. Scoop out insides of the baked potatoes, and place in a heatproof bowl. Mash until there are no lumps left. Heat in the microwave on high for 3 minutes. Remove cinnamon stick from the warmed syrup and discard. Pour syrup mixture over the mashed sweet potatoes and top with toasted pecans. Serve immediately.

10: Stuffed potatoes with shrimp and salsa

At first glance, it might not seem that this combination will work, but we assure you, it does! Hearty, flavorful and never boring, this will leave your family and friends asking for more.

Ingredients:
2 medium yams
1;4 cup turkey kielbasa, diced
12 small shrimp, cooked and chopped
salsa
1 Tbsp reduced fat sour cream
2 tsp chopped fresh cilantro

Pierce potatoes with a fork, arrange on paper towels. Microwave on high for 8 minutes, turn potatoes over after 4 minutes. Brown 1/4 cup turkey kielbasa in a nonstick skillet. Add shrimp, heat 2 minutes. Remove from heat and stir in salsa. Slit each potato lengthwise. Push ends inward to form a pocket. Stuff shrimp mixture into each potato and garnish with sour cream and cilantro.

11: Twice baked potatoes

This is a lavish favorite made healthier by using ingredients such as reduced fat sour cream and cheddar.

Ingredients:
2 med yams
3 oz Canadian bacon, diced
2 Tbsp reduced fat sour cream
3 tsp fresh chives
2 Tbsp shredded cheddar cheese

Pierce potatoes with a fork and arrange on paper towels. Microwave on high for 8 minutes, turning halfway through. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4 inch thick shells. Mash pulp with 3 oz Canadian bacon, 2 Tbsp sour cream and 2 tsp chives in a bowl. Spoon mixture into the shells. Sprinkle 2 Tbsp cheese over the top of potatoes. Microwave on high for 2 minutes and sprinkle with 1 tsp chives.

12: Sweet noodle kugel

A traditional kugel is a baked pudding made from egg noodles and fruit, although this version is lower in sugar, it is definitely not low on taste!

Ingredients:
8 oz egg noodles2 medium yams, peeled and grated
1/4 cup butter
2 large eggs
2 large egg whites
1/2 cup reduced fat sour cream
1/2 cup apricot jam
1 tsp salt
1/4 cup chopped pecans, toasted

Cook noodles, drain and rinse with cold water. Melt butter in a separate skillet over medium heat, adding grated potatoes. Cook till tender, about 8 minutes, then let cool. Beat together eggs and egg whites in a large bowl. Add sour cream, jam, and salt; mix everything well. Add potato mixture and mix again. Stir in noodles. Transfer mixture to an 8-inch square glass baking dish that has been greased liberally; cover dish with foil. Bake 30 minutes or till heated through; top with toasted pecans.

13: Oven roasted potatoes

This recipe is simple, but it does not lack flavor. Serve it up as your favorite accompaniment to your favorite protein for a complete meal.

Ingredients:
7 cups cubed peeled yams
cooking spray
1 Tbsp olive oil
3/4 tsp salt
1/2 tsp black pepper
4 cups chopped onion
1 Tbsp butter, melted

Preheat oven to 325. Place potatoes in a shallow roasting pan coated with cooking spray. Drizzle with oil. Sprinkle with salt and pepper; toss to coat. Bake for 30 minutes. Add onion, stir well, and bake an additional 30 minutes. Preheat the broiler and drizzle potato mixture with melted butter. Broil 10 more minutes or till browned.

14: SP pie with pumpkinseed crunch

This recipe is perfect for anytime you have a hankering for pie. This is a major competitor to the pumpkin pies of Thanksgiving, although any time of year is great to make and bake.

Ingredients:
1 1/2 pounds yams, baked and mashed
2 large eggs + 2 large egg whites
1/2 cup plus 1 Tbsp maple syrup
1/2 teaspoon ground ginger
1/4 tsp grated whole nutmeg
1/4 tsp salt
2 tbsp sugar
1/2 cup pumpkin seeds

Preheat oven to 375. Working with prepped dough, press down dough around the edges of the pie pan, crimping to seal. Freeze 10 minutes or till firm. Line the bottom of the dough with foil, the top with pie weights. Bake in the middle of the oven 20 minutes. Remove weights and foil and return to oven. Bake 8-10 minutes more. Cool.

sweet potato recipes

Whisk together mashed potato with whole eggs, 1 egg white, 1/2 cup maple syrup, ginger, nutmeg, and salt. Spoon into shell, and brush edges with remaining egg white, sprinkle with sugar. Bake in the middle of the oven 40 minutes or till set. Transfer to a wire rack. Spray a piece of foil with cooking spray. Toast pumpkin seeds in a skillet 1-2 minutes or until syrup has reduced and seeds are golden. Transfer to foil; spread in 1 layer. Let cool for 15 minutes, crumble and garnish pie. Slice and serve.

15: Potato salad

This side dish is much more impressive than your traditional potato salad. It is one of my most favorite sweet potato recipes! With fabulous taste and a tropical feel, it will tickle your taste buds.

Ingredients:
1/4 cup chopped scallions1 1/2 Tbsp vegetable oil
1/4 cup mango chutney
1 Tbsp cider vinegar
1/2 tsp salt
1/8 tsp ground black pepper
3 1/2 cups cubed peeled yam
1/4 pound green beans, trimmed and halved
2 Tbsp chopped fresh cilantro

Whisk together first 6 ingredients. Place potatoes in a saucepan, cover with water and bring to a boil. Reduce heat and simmer 13 minutes or till tender; drain. Cook beans in boiling salted water 4 minutes until crisp-tender. Drain and rinse under cold water. Combine potatoes, beans, and cilantro in a medium bowl. Add chutney dressing and toss to coat. Serve warm or cold.

With these killer sweet potato recipes highlighting our starring tuber, you are power packing your nutrition and satisfying your tastebuds with every bite. Enjoy all of the deliciousness coming from your kitchen!

Vitamins For Skin: 10 Essential Vitamins For Skin Health

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For many people, cosmetic surgery and less invasive treatments like Botox are considered a go-to for restoring their skin’s youthful appearance. Sure, these procedures are effective. However, you can also improve your overall skin health by consuming a healthy diet.

Similar to the rest of your body, the skin needs nutrients to look and function at its best. A healthy, nutrient-rich diet stimulates collagen production. That keeps the skin hydrated and reduces the appearance of fine lines and wrinkles. All in all, the journey towards a healthy outside starts from the inside. In this article, we will take a look at a few vitamins that can help improve your skin health.

 

HEALTHY FATS

In addition to improving joint health, monounsaturated and polyunsaturated fats can help improve the appearance of your skin by keeping it hydrated and reducing fine line and wrinkles. These healthy fats, which are found in fish, avocados, seeds, and nuts, also aids in improving the skin’s elasticity and reducing inflammation.

 

PROTEIN

Protein plays a critical role in the production of collagen, which is essential for healthy bones, muscles, and tendons. As far as skin is concerned, collagen serves as the fountain of youth as ample production of this protein can reverse many of the signs of premature aging. To help put this into context, the protein that we eat is converted into amino acids, which are then used to create collagen and other forms of proteins that collectively improve our overall health.

 

VITAMIN A

In addition to collagen, the skin needs vitamin A to look and function at its best, especially if you spend a lot of time outdoors. Studies have shown that vitamin A can prevent collagen breakdown, which generally occurs as a result of sun damage. Along with contributing to improved skin, vitamin A also stimulates the oil glands around hair follicles, improving the strength and overall health of your hair. Lastly, vitamin A has been shown to help speed the healing time when it comes to small cuts and scrapes. All in all, this vitamin is a must-have for all around good health.

 

VITAMIN E

As an antioxidant and anti-inflammatory, vitamin E protects the body from the damaging effects of ultraviolet rays that would otherwise lead to wrinkles, skin cancer, sagging, and other forms of sun damage.

 

VITAMIN C

In addition to boosting the immune system, vitamin C also a powerful antioxidant that protects the body from damaging free radical and lowers the risks of skin cancer. However, the benefits don’t stop there as vitamin C can also improve your oral health by curtailing gum bleeding that stems from gingivitis and periodontal disease. Similar to Vitamin A, it can also speed the healing time for small cuts and scrapes.

 

ZINC

Zinc can be a great ally in your fight to maintain the youthful radiance of your skin. This vitamin helps stabilize cell walls, allowing new skin cells to divide and grow. That said, this vitamin is essential as skin sheds old skin tissue and forms new ones to replace them. Beyond that, zinc also works to protect the skin from harmful UV rays and is equally effective in treating eczema and other forms of skin irritation.

 

SELENIUM AND VITAMINS FOR SKIN

 

While selenium is classified as a mineral as opposed to a vitamin, it still effective in improving the appearance of your skin. Similar to vitamin E and several other vitamins, selenium protects the skin from harmful UV rays and can lower your risk of skin cancer.

Having detailed some of the benefits of vitamins for skin, let’s take a moment to identify some of the foods sources that contain them.

 

THE 10 BEST FOODS WITH VITAMINS FOR SKIN

 

1. FISH

 

Fatty fish likes sardines, mackerel, and salmon are a great source of omega-3 fatty acids (polyunsaturated fat). These fats can ward off inflammatory and autoimmune problems that affect the skin like lupus and psoriasis, for example. It should be noted that fatty fish also contain vitamin E, which acts as an antioxidant for the skin. Additionally, fatty fish contains protein and zinc. If taking an inordinate amount of supplements is off-putting, you can get fulfill most of your dietary needs by consuming fish rich in omega-3 fatty acids. These fish are not only delicious but also chock-full of health benefits.

 

2. WALNUTS

 

Walnuts are a great source of omega-3 and omega-6 fatty acids. Since the body cannot produce these essential fatty acids on its own, it is a good idea to consume the foods that contain it. Walnuts contain many of the properties needed for healthy, radiant skin. Beyond that, they taste great and can be beneficial in terms of healing wounds, combatting bacteria, and reducing inflammation throughout the body, including the skin. All in all, they complement many of the vitamins for skin detailed in this article.

 

3. AVOCADOS

 

If you’re not a fan of fatty fish, avocados are a delicious alternative as they are rich in omega-3 fatty acids, and they provide many of the same properties that contribute to healthy, radiant skin. In fact, studies have shown that avocados can help keep skin moisturized and increase flexibility. It is also worth noting that avocados are rich in vitamin E, which, coincidentally, is one of the many vitamin deficiencies amongst most Americans.

 

4. BELL PEPPERS

 

Red and yellow bell peppers are a great source of vitamin C, which is instrumental in the body’s production of collagen. They are also a great source of beta-carotene, which serves as an antioxidant for the skin and protects it from sun damage while minimizing wrinkles.

 

5. BROCCOLI

 

Broccoli contains a variety of vitamins for skin, compounds, and minerals that all contribute to great skin health. For example, it contains lutein, a naturally occurring carotenoid that safeguards skin from oxidative damage caused by free radicals. Broccoli also contains sulforaphane, a compound that has been shown to slow and reduce degeneration, disease, and many other effects associated with aging. The sulforaphane compound also helps in maintaining adequate collagen levels in the skin and also protects it from skin cancer, not to mention sunburn.

 

6. SUNFLOWER SEEDS

 

Similar to walnuts, avocados, and fatty fish, sunflower seeds are rich in omega-3 and omega-6 fatty acids. They are also a great source of antioxidants and vitamin E.

 

7. SWEET POTATOES

 

For those who may not be a fan of broccoli, sweet potatoes can be a great alternative as they contain many of the same nutrients known to improve skin health like beta-carotene, for example. The antioxidant properties of beta-carotene can help protect the skin from sunburn while providing it with a healthy glow, which allows it to appear healthier.

 

8. DARK CHOCOLATE

 

Rich flavonoids, dark chocolate can help lower blood pressure and cholesterol. It also helps reduce the risk of diabetes and can improve cognitive function. That said, not all chocolate is created equal. To receive these benefits, its best to consume dark chocolate containing a minimum of 70 percent cocoa. It is also worth noting that high-quality dark chocolate is a great source of antioxidants. So how effective is dark chocolate at improving one’s skin? Well, according to a study conducted by the National Institute of Health, consuming dark chocolate can improve hydration as well as the overall appearance of the skin.

vitamins for skin

The research is in, and chocolate turns out to be a healthy option (in moderation!)

 

9. SOY

 

One of the best ways to improve the health of your skin is to eat foods rich in soy like tofu, soy milk, and soy nuts, for example. Soy is an excellent source of isoflavones. These are compounds that block estrogen in the body. Studies have shown that impeding the production of estrogen can lead to improved skin elasticity as well as an appreciable reduction in fine lines and wrinkles.

Also, soy helps protect the skin from harmful UV rays and reduces the risk of skin cancer. That said, soy is also beneficial for postmenopausal women in that it increases collagen and keeps skin hydrated.

 

10. TOMATOES

 

In addition to lycopene, tomatoes contain vitamin C, lycopene, and beta-carotene,. These work collectively to prevent wrinkles and protect skin from sun damage. Tomatoes also pair well with protein and fats to provide even more healthy skin benefits. That said, consider adding tomatoes to foods containing olive oil, low-fat cheese, or lean meats.

 

VITAMINS FOR SKIN AND A HEALTHY LIFESTYLE

 

While vitamins for skin can improve hydration and reduce the appearance of fine lines and wrinkles, it is important to note that the results are subtle, especially when compared to more invasive procedures like cosmetic surgery. That said, the information outlined in this article can benefit not only your skin but also your overall health. If you haven’t done so already, consider adding healthy foods, as well as vitamin and minerals, part of your lifestyle today.

Doctor Explains: Is Butter Healthy?

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Real butter can fit into many lifestyles, including mostly plant-based or vegetarian diets. A common question is whether it contains any nutritional value.

Do butter health benefits exist? Yes, they do. Some will likely surprise you too.

Saturated Fats: What You Need to Know

Saturated fat is the main reason we might avoid butter. Conflicting scientific research says it might not be the public enemy. While not a study per se, Europe consumes more butter than the US annually. Their product tends to contain more saturated fat than our standard sweet cream variety too.

A big issue arises when we look at science. The problem is it’s conflicting. According to Harvard, it’s also non-existent. (1)

We also know that high cholesterol and heart disease has continued to rise despite many households switching to margarine. Our waistlines haven’t magically shrunk either. There’s also no evidence supporting a direct correlation between saturated fat and heart disease or high cholesterol. (2, 3)

A stronger link between trans-fat and high GI index foods exists than saturated fat. (4)

According to Dr. Will Cole, Weston Price Foundation, Dr. Axe, and other doctors and researchers, butter health benefits can outweigh these so-called risks. This is especially true with grass-fed butter.

A 1-tablespoon Serving of Generic Butter Contains:

  • 101 calories
  • 7.2g saturated fat (11.5g total)
  • 3mg potassium
  • 12% vitamin A
  • 1% vitamin B12
  • 2% vitamin E
  • 1% vitamin K

Other Butter Health Benefits

  • Trace minerals
  • Essential fatty acids CLA and butyric acid
  • Omega-3 fatty acids
  • Helps your body absorb fat-soluble vitamins
  • No trans fat
  • Less processed than alternatives
  • Saturated fat is satiating

You’ll be hard pressed to find a doctor or nutritionist giving you a green light to consume copious amounts of butter (or margarine for that matter). Some diets certainly advocate high amounts of saturated fat, but if you’re consuming a well-balanced diet, set limits on your intake and stick to them.

Butter Can Help You Shed Pounds

If you’re trying to lose weight, one consideration is butter can help, thanks to CLA. CLA is a component responsible for the mass reduction in the study, which showcased overweight and obese participants.

Butter Fits Most Low Carb Lifestyles

Special lifestyles, such as keto or Atkins, remove grains and sugars. Their bodies break down high amounts of fat as fuel, which is why they consume more than the average person does.

However, they also keep a macro balance. Their higher fat macro isn’t an excuse to eat more fats either, but an additional tablespoon or more can assist them in reaching their goals. Just remember, it shouldn’t be a daily occurrence.

Bone and Heart Health

Vitamin K2 is a nutrient your body needs, and it might not receive enough of through a traditional diet without butter. A good intake of vitamin K2 lowers might vascular damage. It also assists the body in removing excess calcium and could lower associated health problems, such as found from supplements.
(7)

Provides a Balance of Omega-3 and Omega-6 Fatty Acids

We hear a lot about omega-3 fatty acids but not so much about the other kinds. Did you know there’s an optimal balance? Did you know consuming too much of omega-6, which you’ll find in prepackaged and convenience foods, can cause or worsen inflammation?

It also has a stronger correlation to cardiovascular disease than butter does.

Butyric Acid Might Improve Insulin Sensitivity

Current animal research suggests that the short fatty acid chain present in butter could actually improve insulin resistance and increase metabolism.

Switching Back to Butter

Remember, moderation is still a key factor to overall health. Saturated fat might not be evil, but it’s still rich in calories.

Tracking Your Consumption Is Important At First

How much is too much? That number can vary greatly. Your personal goals can alter your daily amount as your consumption can up your overall calorie intake or create a deficit if you cut back.

The best practice is to keep a food diary for a week or two.

Write down actual servings. Add in what foods you ate with butter, and be sure to highlight any good or bad effects you experienced.

Here’s a quick example:

A healthy pat on steamed vegetables left you satisfied one week one. On week four, you decided to remove the butter. You replaced it with margarine.

The meal now leaves you ravenous. You wind up eating more food than you believe you should. You glance at your consumed calories. You’ve negated the benefits of removing the butter.

On the other hand, if you experience inflammation after eating butter it could be a sign of an intolerance or allergy.

Don’t be too quick to judge the butter in your diet. Some doctors believe that butter doesn’t mix with junk food, grains, or sugar; this combination leads to inflammation in the body, which then leads to autoimmune disease and other serious health conditions.

Are All Butters Equal?

Yes and no. For optimal health benefits, you should consider a brand made from organic cream or cream from grass-fed and finished cows. This includes if you’re making your own.

Organic vs. Grass Fed

You can easily find organic varieties, but don’t confuse organic with grass-fed farming methods. They are different.

Grass fed and finished cows spend their lives free-ranging and with supplemental diets. They generally don’t receive hormones or antibiotics either. Milk from free-range cows can still be certified organic.

Technically, certified organic cream can come from cows fed organic animal feed. Their living conditions might not be much better than a standard dairy cow. Organic doesn’t equal free-range or a natural diet.

Sweet Cream

As the name implies, the main ingredient is sweet cream. Sometimes, they contain salt, herbs, or additional sweeteners. This kind is most common in the US.

Cultured

Cultured butter is more common in Europe, but it has a nice tang that pairs well with all sorts of cuisine. So what is it exactly?

Unlike traditional US butter, companies (or you) would add live cultures to the cream and ferment it. This increases the health benefit by adding probiotics.

European

European standards for buttermilk fat is higher than in many countries. In order for a product to use the name, they must contain at least 82%. Traditional sweet cream butter uses far less, according to Bon Appetite, so you will end up with richer dishes and baked goods.

Whipped

Whipped varities contain less fat and calories per serving because of their volume. Swapping to this type of product can provide some health benefits still, but it can be an easier way to cut back without actually cutting out butter.

Ghee

Many people consider ghee to be anything but butter since it contains no dairy.

Another common name is clarified butter, which is closer to a process you can mimic at home with a small saucepan and a lot of patience. It is a little different because the process to make ghee takes longer, and the end product has a different flavor.

One benefit of ghee is it contains no lactose or casein. Another is its high smoke point, making it ideal for sautéing. You’ll also find the same vitamin composition as butter but almost twice as much CLA and butyric acid fatty acid chains. Both have strong overall health benefits.

Are there downsides? Yes, it also contains 62% saturated fat and oxidized cholesterol.

Is It Healthier than Commercial Alternatives?

A common misconception is that margarine is a healthy alternative to butter. Margarine’s inventor wasn’t concerned about health; he was responding to the large butter shortage and answering a growing population’s demand.

Originally, margarine used beef tallow. Only in more recent years did the industry swap to vegetable and seed based oils, and many brands still contain dairy.

We don’t want to knock all margarine because some brands are entirely plant based, GMO-free, and trans fat free. One benefit these can provide that butter doesn’t have is a healthy dose of plant-based fats. This means they could have a spot in your diet too.

Who Should Avoid Butter?

Vegans, for obvious reasons, will naturally avoid butter. However, if you’re sensitive to milk proteins or lactose intolerant, you might have a reaction. Each person responds differently to butter, including ghee.

Are their Healthy Alternatives?

One option people turn to is A2 butter. If you have an allergic reaction to the A1 protein, the A2 variety might be a better choice. A caveat is it can be expensive. A second option is to use ghee, which no longer has the protein present.

butter

Not all butter substitues equate to healthful food options.

One other option is to swap to a vegan alternative below. They won’t contain the same health benefits, but they pose little to no danger either.

Healthy Vegan Alternatives

  • Coconut oil
  • Coconut butter
  • Mashed avocado
  • Olive oil
  • Applesauce
  • Nut butters
  • Mashed pumpkin
  • Nutritional yeast
  • Vegetable stock or bullion
  • Dairy-free yogurt
  • Cocoa butter
  • Shea butter

Final Thoughts on Butter Health Benefits

If you’re not vegan and can tolerate the creamy goodness, don’t let faulty science stop you from using it. Unlike most commercial alternatives, health benefits have science backing their claims.

Use a pat to strengthen your heart, reduce your omega-6 consumption, or to lose weight. You might be able to use it to treat insulin resistance and boost your metabolism.

Don’t forget that it contains vital nutrients and vitamins your body needs for optimal health like vitamin K2, E, and vitamin A. The saturated fat in butter improves their bioavailability too.

The next time someone offers you a pat, we hope you’ll think twice about why you’re avoiding it and reconsider. Cheers to better health benefits.

Oat Milk: Health Benefits, Nutrition Facts & More

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Plant-based kinds of milk are increasingly in demand. One of them is oat milk. Because more people are turning to vegan alternatives to their favorite milk products, milk made of plants are sought after for their fine and sweet taste that distinctly resembles cow’s milk. Plant-based milk can be made from oats, nuts, and even coconut.

Plant-based kinds of milk are all different in taste and are much finer in consistency than actual milk. They are commonly fortified with other minerals and vitamins to increase their benefits and nutrient value.

Oats are often used to create dairy-free milk as oats are grown in large quantities, are readily available, are easy to make into milk, and contain various perks. They have few allergens in their content with the exception of gluten. Some oat strains do not contain gluten which makes them suitable for people with gluten intolerances.

Oat Milk Benefits

Oat milk has some health benefits that come from the oats it is made from. Other than that, the milk sold commercially is additionally fortified with important vitamins and minerals. Here are the benefits of drinking this milk substitute.

Vitamin B Source

There are a couple of representatives of the vitamin B family. They are important for the health and functioning of the body. Various vitamins of the B group are classified under a single denominator because of their ability to boost your mood, promote healthy nails, skin, and hair, and stop oxidative stress.

The oat milk that can be bought at stores is fortified additionally with the vitamins of the B group. Usually, the ones that are added are riboflavin (B2) and vitamin B12 as they tend to be lacking in our diets.

Vitamin B12 is a rare type of vitamin that is rarely found in our food sources. It is important for DNA synthesis and the formation of healthy red blood cells. It is also important as a supplement for those that follow a strictly vegan diet. (1)

Lower Blood Cholesterol

The milk of oats is rich in a soluble fiber by the name of beta-glucan. This fiber has a gel-like consistency once it enters the gut. It then binds to unhealthy cholesterol that is consumed with food. The fiber prevents the body from absorbing cholesterol.

This effect of the beta-glucan can decrease overall blood cholesterol levels. A low cholesterol level is great for the health of the heart and the health of the arteries and veins.

According to studies, drinking 3 cups of this milk daily can show a 5% reduction of bad cholesterol in the blood after 5 weeks of drinking. A single cup of this drink can provide as much as 1.3 grams of beta-glucans. (2)

Great for Vegans and People Allergic to Various Foods

Those that have some sort of dietary restriction but still love a morning with a cup of milk can turn to this drink. Oat milk is entirely vegan, has no nuts, soy, or lactose inside.

Some brands that make the milk use gluten-free oats. Check the labels to make sure that the product you are getting is free of gluten if that is your wish. Also, you can find gluten-free oats and make this milk yourself.

Bone Health

Plant-based milks are often fortified with vitamin D and calcium. Both of these are added to improve the health of the bones. Calcium is the mineral that is mostly what our bones are made up of. Vitamin D is important in the utilization of this mineral and the density of the bone.

Vitamin D is not found in most other foods. It is produced by the body when you are exposed to sunlight. If you live in a cool region that does not see a lot of sunshine or do not spend too much time outside, you need to get your daily dose of vitamin D in supplement form.

Thankfully, oat milk is fortified with vitamin D. The other way that oat milk benefits bone health is the added vitamin B12 inside. This vitamin is important for higher bone density and bone health.

Nutrition Facts

Oat milk is high in nutrients. It is a good source of fiber as well as some other vitamins and minerals. Have in mind that the milk bought at the store is more nutritious because of the added vitamins and minerals inside. Still, the milk that you can prepare at home has some very important elements inside of it.

To get an idea, here are the nutrients found in a single cup of this milk (240 ml):

  • Calories: 120
  • Fat: 5 grams
  • Carbohydrates: 16 grams
  • Fiber: 2 grams
  • Protein: 3 grams
  • Vitamin B12: 50% of DV
  • Calcium: 27% DV
  • Vitamin D: 18% DV
  • Vitamin A: 18% DV
  • Phosphorus: 22% DV
  • Riboflavin: 46% DV
  • Potassium: 6% DV
  • Iron: 2% DV

When this milk is fortified, it is a rich source of nutrients. While it is less rich in nutrients when made at home, it is still a great source of fiber. It has more carbohydrates than the other types of milk on the market and less protein for the most part.

If you are looking for a milk that has less protein and more carbohydrates, this milk is the one for you. Unlike nut-based kinds of milk and soy milk which are high in proteins, the milk from oats is more on the carbohydrate side to provide you with a quick source of energy. Another reason you might want to choose it over other kinds of milk is that it does not contain allergy-causing ingredients that might be present in both soy milk and nut-based milk.

Potential Downsides

While the oat milk benefits are many, there are some downsides to this milk (or at least some of the types). There are some commercial brands that add sugar in the product to make it sweeter. This is why you should look for unsweetened versions of the milk.

Most of the milk on the market is not gluten-free. For those that are sensitive or allergic to gluten, this can cause some digestive issues. Those people who have a problem with consuming gluten should ensure that they buy a certified gluten-free drink.

While the milk made of oats is suitable for babies and children, it is not as nutritious as other drinks and foods to replace cow milk or breast milk. Before giving your child any alternatives to regular milk, consult with your pediatrician.

Another thing to consider is the budget you are on. Plant-based milk alternatives are generally more costly than cow’s milk. If you are on a budget, but still want to drink this milk, you can proceed to make it yourself at home.

Making Your Own Milk

The oat milk benefits can be experienced with the one you make at home. Another perk of this milk is that it is one of the easiest to prepare. When you prepare it at home, you are additionally choosing the best for yourself by avoiding any potential thickeners or additives found in some brands.

If you are sensitive to gluten, you can choose gluten-free oats to prepare this drink and be sure that you will do fine with it.

Oat milk

Oat milk…give it a try!

To prepare the milk, mix in a blender a cup of oats with three cups of water. Otherwise said, you will mix about 80 grams of oats with 700 ml of water. Once well blended, place the mixture in a cheesecloth and strain the water from the oats.

Once you have it in a container, store the liquid in the refrigerator to avoid spoiling it. You can have it in there ready for drinking for up to five days. If you want a more enhanced flavor to your drink, you can add a quarter of a teaspoon of salt or a teaspoon of cinnamon, vanilla, honey, or maple syrup.

Final Thoughts on Oat Milk Benefits

Oat milk is a great alternative for people who have chosen to avoid milk or have some sort of allergy to nuts, lactose (found in milk), and gluten (for the gluten-free oat types). People who suffer from celiac disease, irritable bowel syndrome, eczema, inflammatory bowel disease, or other conditions that are aggravated by dairy consumption can benefit from this milk alternative.

The other good news is that milk made from oats is a possible substitute to fermented milk products such as probiotics, kefir, and yogurt. The milk retains its nutrients in the process and enables the multiplying of probiotic bacteria on it.

Whether you are turning to this milk substitute for health or ethical reasons, you can always enjoy the taste of this creamy and silky milk. If you like to have it in different varieties, this milk allows for the addition of other sweeteners and substances to make it even more appetizing.

20 Recipes With Banana to Strengthen Your Body

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Bananas are one of the highest energy fruits that you could add to your diet. They contain vital nutrients that give your body the energy it needs to function properly. So, if you’re weight-lifting to get a stronger and healthier body, try adding these healthy recipes with a banana to your daily regimen.

Did you know that potassium prevents you from losing muscle mass? It helps deliver protein to your muscles, especially after an intense workout. For each gram of protein, your body requires 2.6 milliequivalents of potassium to use the protein properly.

Bananas contain an average of 422-milligrams of potassium each, so adding these recipes with banana is a great way to maximize your protein intake and absorption. Potassium also helps prevent muscle cramps. This is perfect for those who endure muscle pain after vigorous exercise.

Now, if you’re engaged in an exercise program, you need to make sure you’re getting enough clean carbohydrates. Bananas are full of unprocessed carbs. These healthy recipes can literally energize each cell in your body, so it’s easier to workout longer and harder.

Plus, the added natural sweetness in bananas helps keep those notorious sugar cravings at bay.

It’s also interesting to point out that during intense physical exercise, 85 percent of your calorie fuel comes from good carbs.

Finally, bananas pack around 3-grams of soluble fiber into each serving. As you build strength in your muscles, your body needs more macronutrients. Studies show that fiber helps you absorb them more efficiently. Plus, it keeps you feeling full and energized.

So, if you want to gain strength and vitality, adding these healthy recipes to your diet is a great way to start.

20 Recipes with Banana to Make You Stronger

1. Banana Overnight Oats

Ingredients:

  • 1 Ripe Banana
  • 1/2 Cup Rolled Oats
  • 1 Cup Almond Milk
  • 1 Tablespoon Maple Syrup
  • Dash of Cinnamon

Directions:

Grab your favorite mason jar and place your oats inside it. Then pour the almond milk in. Slice up your banana into 1/2-inch pieces and place them on top. Finish this recipe by adding the maple syrup and cinnamon. Place the lid on your jar and shake it.

Keep it in the fridge overnight. Now, you’ll have an easy breakfast to energize you for your morning workout.

2. Tropical Banana Mango Smoothie

Ingredients:

  • 1 Ripe Banana
  • 1 Ripe Mango
  • 2 Cups Coconut Milk
  • 2 Tablespoons Honey

Directions:

Chop up the mango and banana into 1-inch pieces. Place them in your blender. Pour in the coconut milk and honey. Blend these ingredients until you have a smooth consistency.

Add your favorite pre-workout powder to this healthy recipe to increase your protein intake.

3. Blueberry Banana Nice Cream

Ingredients:

  • 1 Cup Frozen Blueberries
  • 1 Cup Frozen Ripe Banana Slices

Directions:

This is probably the easiest of our recipes with banana. Simply add the frozen blueberries and bananas to your high-speed blender. Blend on the highest speed possible and enjoy! You can also top it with extra blueberries and bananas for a change in texture.

The blueberries will pack an extra antioxidant punch.

4. Banana Peanut Butter Bliss Smoothie

Ingredients:

  • 1 Ripe Banana
  • 1/4 Cup Natural Peanut Butter
  • 2 Cups Soy Milk

Directions:

Slice the banana into 1-inch pieces and add them to your blender. Scoop in your favorite natural peanut butter. Pour the soy milk in. Blend the mixture until it’s smooth.

The peanut butter will add some protein and thickness while the banana kicks up the sweetness. It almost tastes like a shake!

5. Strawberry Banana Popsicles

Ingredients:

  • 2 Ripe Bananas
  • 2 Cups Ripe Strawberries
  • 1 1/2 Cups of Plant Milk
  • Stevia

Directions:

Slice up the bananas and add them to your blender. Put the strawberries in as well. Pour in the milk and blend the ingredients until they’re super smooth. Afterward, you can add stevia powder or liquid stevia until the mixture tastes sweet enough for you.

Place the mixture into popsicle trays. Freeze them overnight.

This is one of those healthy recipes that would be great for a hot summer afternoon. Plus, you can share it with the whole family!

6. Easy Banana Pancakes

Ingredients:

  • 1 Ripe Medium Banana
  • 1/2 Cup Oats
  • 2 1/2 Tablespoons Soy Milk
  • 2 Tablespoons Maple Syrup

Directions:

Begin by adding coconut oil or another cooking oil to your skillet. Turn the heat to medium. Add all the ingredients to a mixing bowl. Use an electric mixer or immersion blender to combine them. Pour fist-sized amounts of the batter onto your pan.

Cook each pancake for about 3-4 minutes. Flip them with a spatula. Finish by letting them cook for a little over a minute. Top each pancake with 100 percent natural maple syrup for added sweetness.

7. Banana Chocolate Chip Cookies

Ingredients:

  • 1/2 Cup Smashed Ripe Bananas
  • 1/2 Cup Oats
  • 1/4 Cup Natural Peanut or Almond Butter
  • 1/2 Teaspoon Almond Extract
  • 1/16 Teaspoon Salt
  • 2 Tablespoons Sugar or Stevia
  • 3 Tablespoons Dark Chocolate Chips

Directions:

Begin by preheating your oven to around 350 degrees. Combine the banana and nut butter together. Mash well. Stir in the remaining ingredients until they’re smoothly combined.

Grease a medium baking pan. Use your hands or a teaspoon to make little cookies. Place them on the pan.

Cook them for about 15-20 minutes. Make sure to let them cool once you’ve taken them out. Enjoy! This is one of those healthy recipes for dessert that you won’t feel guilty about later.

8. Healthy Banana Pumpkin Bread

Ingredients:

  • 2 Cups Rice Flour
  • 3/4 Tablespoon Baking Powder
  • 1 Teaspoon Baking Soda
  • 1/2 Teaspoon Cinnamon
  • 1/2 Teaspoon Pumpkin Pie Spice
  • 1 1/2 Cups Super Ripe Mashed Bananas
  • 1/2 Cup Puree of Pumpkin
  • 2 Tablespoons Stevia
  • 1/2 Cup Maple Syrup
  • 1/3 Cup Coconut Milk
  • 2 Teaspoons Almond Extract

Directions:

Add some oil to a 9 x 5 baking pan. Heat your oven to 350 degrees Fahrenheit. Mix your dry ingredients in one bowl and wet ingredients in another. Combine them afterward.

Pour the batter into your pan. Cook for 30 minutes then turn off your oven. Leave the bread in for another 10 minutes with the heat off. Remove the pan and let it cool.

For best results, place it in the fridge and eat it the next day. Healthy recipes like this one don’t taste healthy. Plus, you’re getting more protein from the nut butter.

9. Chocolate Banana Nice Cream

Ingredients:

  • 2 Ripe Frozen Bananas – Sliced
  • 2 Tablespoons Cocoa Powder
  • Coconut Flakes

Directions:

Place the frozen bananas in the blender. Add the cocoa powder. Blend in your high-speed blender until it has an ice cream consistency.

Place the nice cream in your favorite bowl and top it with coconut flakes. This is a great way to satisfy a chocolate craving without sacrificing your health.

10. Peanut Butter Banana Chia Pudding

Ingredients:

  • 1 Cup Vanilla Soy Milk
  • 1 Ripe Sliced Banana
  • 1/4 Teaspoon Almond Extract
  • 1/4 Cup Chia Seeds
  • 1/8 Teaspoon Salt
  • 2 Tablespoons Stevia Powder
  • 2 Tablespoons Natural Peanut Butter

Directions:

Place your ingredients in a mixing bowl. Combine them until they have a smooth consistency. If you don’t like the texture of chia seeds, blend the ingredients.

Put the mixture in your favorite serving bowl and cover it. Let it sit in the fridge all night. This makes for an easy and healthy breakfast the next morning!

11. Banana Peach Yogurt

Ingredients:

  • 1 Ripe Banana
  • 1 Ripe Peach
  • Organic Granola Mix
  • 1 Tablespoon Maple Syrup
  • Plain Soy Yogurt

Directions:

Slice the banana and peach into 1-inch pieces. Top your favorite yogurt with the fruit and granola. Finish by drizzling the maple syrup on top.

12. Banana Chips

Ingredients:

  • 2 Ripe Bananas
  • 1/2 Lemon

Directions:

Out of all these healthy recipes, this one is the most convenient snack. Begin by preheating your oven to 225 degrees Fahrenheit. Place parchment paper on your baking pan. Thinly slice your bananas.

Place them on the paper. Juice your lemon. Brush the juice onto the banana slices. Cook them for an hour and a half. Once you flip them, they need to bake for at least 30 more minutes. Once they look dry, you’ll know they’re done.

Let the chips rest for 5 minutes and enjoy!

13. Banana Protein Balls

Ingredients:

  • 1 Cup Rice Flour
  • 1/2 Cup Flax Meal
  • 1/2 Cup Protein Powder
  • 1 Tablespoon Hemp Seeds
  • 1 Ripe Mashed Banana
  • 1/2 Cup Natural Peanut Butter
  • 1 Teaspoon Almond Extract

Directions:

Mix your ingredients in a large bowl. Form the balls with your hands. Store the balls in your fridge for late-night or pre-workout snacking!

14. Banana Nut Muffins

Ingredients:

  • 2 Cups Rice Flour
  • 1/4 Cup Protein Powder
  • 2 Teaspoons Baking Soda
  • 1/2 Teaspoon Baking Powder
  • 1 Teaspoon Allspice
  • 1/4 Teaspoon Salt
  • 2 Cups Bananas Mashed
  • 1/2 Cup Natural Peanut Butter
  • 1/2 Cup Maple Syrup
  • 1/4 Cup Coconut Oil
  • 1/2 Cup Unsweetened Applesauce
  • 3/4 Cup Vanilla Soymilk

Directions:

Set your oven to 375 degrees Fahrenheit. Grease your favorite muffin pan. Combine wet ingredients in one bowl and dry in the other. Then combine the wet and dry ingredients together gently.

Add the batter to your muffin pan. Let them bake for 20 minutes.

15. Banana Peanut Butter Chocolate Shake

Ingredients:

  • 2 Overripe Frozen Bananas
  • 1/2 Cup Natural Peanut Butter
  • 2 Tablespoons Cocoa Powder
  • Vanilla Soy Ice Cream

Directions:

Add a couple of scoops of low-calorie vanilla soy ice cream into your blender. Put the bananas, cocoa powder, and peanut butter in next. Blend at high speeds until the mixture is smooth yet thick.

Enjoy!

16. Banana Bars

Ingredients:

  • 3 Ripe Bananas
  • 1 Cup Natural Almond Butter
  • 1/4 Cup Maple Syrup
  • 1 Teaspoon Allspice
  • 1 Teaspoon Almond Extract
  • 2 Cups Oats

Directions:

Preheat your oven to 350 degrees. Combine your wet ingredients in a bowl with an electric whisk. Slowly incorporate the dry ingredients. Place parchment paper on a medium baking pan.

Place the mixture on the paper. Flatten it with your hands. Let it bake for about 30 minutes. Let it cool then cut it into bars.

Store these babies in the fridge for future snacking.

17. No-Bake Banana Chocolate Cookies

Ingredients:

  • 2 Ripe Bananas – Sliced
  • 1 Cup Dark Chocolate Chips
  • 1/4 Cup Natural Peanut Butter
  • 1 Tablespoon Cocoa Powder
  • 1/3 Cup Coconut Milk
  • 1/8 Teaspoon Salt
  • 2 Teaspoons Almond Extract
  • 2 Cups Oats

Directions:

Place a saucepan on your burner. Set it to low heat. Add all your ingredients except for the oats and almond extract. Stir for 3 minutes. Mash your bananas. Add the almond extract and oats.

Use a spoon to place cookie-like shapes onto some parchment paper. Once they’re cool, put them in the fridge. Enjoy after a few hours!

18. Banana Green Monster Smoothie

Ingredients:

  • 1 Cup Fresh Spinach
  • 1/2 Ripe Avocado – Sliced
  • 2 Ripe Bananas – Sliced
  • 2 Tablespoons Stevia Powder
  • 1 Tablespoon Protein Powder
  • 2 1/2 Cups Vanilla Soy Milk

Directions:

Add the ingredients to your blender. Mix at high speeds until they’re smooth. You can add more milk as you go. Healthy recipes like these taste good and make us feel good.

19. Banana Peanut Butter Toast

Ingredients:

  • 1 Ripe Banana
  • 1/4 Cup Natural Peanut Butter
  • 1 Gluten-Free English Muffin
  • 1 Tablespoon Local Honey
healthy banana recipes

Banana does your body good!

Directions:

Slice your English muffin in two. Crisp each side in a toaster. Continue by spreading the peanut butter on each piece. Then place your banana slices on top. Finish your toast by drizzling honey all over it.

20. Banana Tofu Pudding

Ingredients:

  • 1 Ripe Banana – Sliced
  • 1/2 Cup Soft Tofu
  • 1 Teaspoon Vanilla Extract
  • 1 Tablespoon Maple Syrup
  • Organic Granola

Directions:

Place all your ingredients except the granola into a blender. Blend them until they’re smooth. Place the pudding into your favorite bowl. Top it with granola.

Consume!

Final Thoughts on Healthy Recipes with Banana

Hopefully, these recipes were inspiring! Now, you understand how healthy bananas are. However, they’re also delicious.

The options are endless. From cookies to smoothies, you’ll never run out of recipe ideas. Plus, they can help you gain muscle.

Bananas are loaded with important nutrients such as fiber, potassium, and carbohydrates. These essentials work with protein to keep you feeling strong and healthy.

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