A little behind here, but let’s get back to it. To catch-up, This will be diving into Joy Bauer’s food info for letters I, J, K, L, M, N, O & P. Instead just the first four. Luckily there are a good amount of shorter categories so it shall flow nicely.
Here we go…
lol so…nothing for I.
J is for…
Jam, Jelly & Preserves -“Spreads, such as jams, jellies, and preserves are made with fresh fruit or fruit juices. Low-sugar versions of these spreads can sweeten a dish and add new flavor possibilities while helping you stick with your weight-loss goals. Because jams, jellies, and preserves (even the low-sugar varieties) are high in concentrated sugar, people with type 2 diabetes should dramatically limit or avoid these spreads because of their elevating effect on blood sugar. Some also contain high-fructose corn syrup and may trigger IBS.” I love me some jelly in so many ways. On the original PB&J, to an English muffin in the morning, or as part of a charcuterie, we always have a few different kinds in the house. Always looking at organic, or low-sugar versions. LOVE getting them from farmers markets, or little specialty shops.
K is for…
Kale -” Kale is a cruciferous and leafy green vegetable from the cabbage family, similar to collard greens. Because it’s a high-quality carb and very low in calories, kale can help you manage type 2 diabetes and is a terrific addition to any weight-loss plan. It’s also packed with nutrients: It’s a good source of antioxidants, including vitamin C, beta-carotene, lutein, and zeaxanthin, which help maintain healthy eyes, hair, and skin. The calcium and potassium in kale help keep your bones and teeth strong and may prevent PMS symptoms.” I mean shit…we all know this by now, right? Kale is real good for you. I do try to get it into smoothies, and don’t HATE kale chips, which are also fun to make. but ugh, its a hard one for me. Just that as a base of a salad? nah.
Ketchup -“Ketchup is a good source of lycopene, a carotenoid that may help protect against certain cancers, cardiovascular disease, macular degeneration, and other conditions. Ketchup can be part of a healthy diet when used in moderation. However, some people smother their food in ketchup and those 15 calories per tablespoon add up fast.” This is hilarious to be that there are any positives. If you know me you know I love ketchup. I do absolutely know it is not the best and use it in moderation however.
Kiwi -“Kiwi is a tropical fruit that is a good source of vitamins C and E, antioxidants that help prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Like most fruit, kiwi is a high-quality carbohydrate made up of mostly water, making it a good addition to a weight-loss plan.” SO strong to me, and again the texture is not my friend. I do love adding kiwi to a smoothie though!
Kohlrabi -“Kohlrabi, also known as the German turnip, is a root vegetable that is rich in vitamin C, an antioxidant that may help prevent and manage arthritis and macular degeneration, and helps maintain healthy hair and skin. Kohlrabi also contains some antioxidants that may help improve memory.” So, honestly have never even heard of this. Totally something I want to do some more research about and experiment in the kitchen with!
L is for…
Lean Ground Turkey -“Lean ground turkey is an excellent source of lean protein. When shopping for ground turkey, be sure to select packages that are at least 90 percent lean. Ground turkey also contains iron and zinc, minerals that prevent macular degeneration and keep hair healthy; selenium, an antioxidant involved in preventing and managing arthritis and maintaining healthy skin.” Ground Turkey is actually one of my favorite meats. IT IS SO GOOD. I wish I had known about it longer. Ugh. Amazing in a stuffed pepper, or squash. Or just as is, with some veggies and rice. YUM!
Lemons -“Lemons are a common citrus fruit that are very high in vitamin C, an antioxidant found in many fruits that helps prevent and manage arthritis, cataracts, macular degeneration, and maintain healthy hair and skin. Lemons are a flavorful, low-calorie way to dress salads and jazz up chicken and fish — even a glass of plain or sparkling water.” I mean….staple. Lemons are a must at all times in this house. In hot water, cold water, as a part of tons of dishes, its essential.
Lentils -“Lentils contain many heart-healthy nutrients that help lower your cholesterol, triglycerides, and blood pressure. Packed with lean protein, high-quality carbohydrates, soluble fiber, folate, iron, potassium, and zinc, lentils are also great for preventing osteoporosis and macular degeneration; improving mood, memory, and PMS symptoms; and maintaining healthy skin and hair.” I honestly don’t think I have ever tried a lentil? Might have to give it a go in the kitchen as well. Usually in a lot of recipes I tend to flag.
Lettuce -“There are various types of lettuce, but all of them are leafy green vegetables and are low in calories, making them a terrific addition to any weight-loss plan. Some types of lettuce, such as romaine, green leaf, red leaf, bibb, and butterhead, are good sources of antioxidants, including beta-carotene, lutein, zeaxanthin, and quercetin, which help prevent arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. Lettuce is also a good source of potassium, a mineral involved in managing blood pressure” I mean a no-brainer here right? lettuce is good for ya.
Limes -“Limes contain vitamin C (although not nearly as much as lemons). Vitamin C is an antioxidant found in many fruits that helps prevent and manage arthritis, cataracts, macular degeneration, and maintain healthy hair and skin. Limes are a flavorful, low-calorie way to dress salads and jazz up chicken and fish — even a glass of plain or sparkling water.” Not one of my absolute favs to use, but sometimes if a recipe calls for it. Although, Trader Joe’s frozen brown rice w/ some lime, cilantro, and salt is REAL good.
M is for…
Macadamia Nuts -“Macadamia nuts have a very high amount of monounsaturated fat, a heart-healthy fat that can reduce the risk of heart disease and help manage type 2 diabetes. Like other nuts, macadamias should be eaten in moderation since they’re calorie-dense.” I like most nuts! and this guy hits that mark as well. Especially with some chocolate? maybe in a cookie? haha
Mackerel -“The fish oil in mackerel contains high levels of omega-3 fatty acids, which are known to reduce inflammation, decrease triglycerides, and may help to lower high blood pressure and raise good cholesterol. Omega-3’s may even reduce the frequency and severity of migraines. Mackerel is one of the best food sources of vitamin D, a key nutrient that helps maintain strong bones and may reduce your risk of hypertension.” Well shit…I guess I gotta figure out how the f*** to cook Mackerel?
Mangoes -“Mangoes, a type of tropical fruit, are a good source of vitamin C and beta-carotene, antioxidants that help prevent arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. IBS sufferers take note: You’ll want to go easy on mangoes if you suffer from diarrhea-predominant IBS.” This shit talks about IBS a lot huh? But mangoes are yummy! again a smoothie fav for me. Or in a salad!
Mint -“Mint is an herb that comes in many varieties (e.g., peppermint, spearmint) and is best used in fresh form. Mint leaves are often added to beverages, lamb dishes, and Middle Eastern dishes and used as garnish for desserts. Adding crushed fresh mint leaves to unsweetened iced tea or water is a terrific way to create a delicious, refreshing drink with no added calories or sugar. Some people also find mint to be soothing to the stomach.” I LOVE mint! Another ingredient i like to add to some cold water w/ lemon to drink throughout the day. Adding it into some recipes as well.
Mushrooms -“Mushrooms are fleshy, water-filled vegetables that are very low in calories. The potassium in mushrooms helps lower blood pressure and preserve bone health. Mushrooms are also rich in riboflavin and niacin, B vitamins that may help prevent cataracts and migraine headaches, as well as selenium, a mineral with antioxidant properties that may help protect your joints.” Ugh, I just cant do it. Idk y’all…someone convince me on a mushroom. lol
Mustard Greens -“Mustard greens are a leafy green vegetable that come from the mustard plant and have a pungent, peppery flavor. They are a good source of antioxidants, including vitamin C, beta-carotene, lutein, and zeaxanthin, which help prevent arthritis and maintain healthy eyes, hair, and skin. Mustard greens also contain folate, a B vitamin that may help reduce the risk of heart disease, enhance memory, and improve mood, as well as vitamin K, which may prevent bone fractures.” Not a huge fan….but willing to try some new recipes? All the greens man…
N is for…
Natto -” Natto is a traditional Japanese food made from fermented soybeans. It is rich in soy protein, and phytoestrogens called isoflavones, which some research suggests may help increase bone density and thereby reduce risk of osteoporosis, especially in postmenopausal women.” Oh? For sure have never heard of this goodness.
Nectarines -“Nectarines are members of the stone-fruit family and are at their peak during the summer. They are a good source of beta-cryptoxanthin, an antioxidant that helps prevent and manage arthritis, and like most fruit, they provide high-quality carbohydrates and are made up of mostly water, making them a good addition to a weight-loss plan.” Wow, this is getting a little embarrassing with the amount of things I have never tried! The list is growing…
Nutmeg -“Nutmeg is a spice that is often used as an ingredient in Indian and Middle Eastern cuisine, as well as baked goods and desserts. When used to season healthy recipes, nutmeg is a great way to add flavor without adding sodium, calories, or fat.” Always have some nutmeg in the house!
O is for…
Oatmeal -“Oatmeal is a high-fiber hot cereal made from whole oats. It is very high in soluble fiber, which is why it has been touted for its cholesterol-lowering properties. Soluble fiber also aids weight loss, improves blood-sugar control in individuals with diabetes, and helps stabilize mood. Folate and vitamins B6 and B12 in oatmeal help maintain healthy hair. Oatmeal is also a good source of manganese, which may help reduce PMS symptoms.” Ugh, yet another texture I just can NOT do. Do y’all have some fav recipes?
Okra -“Okra is a pod-shaped green vegetable and a mainstay of Southern cuisine. Like other non-starchy vegetables, okra is low in calories and has a high water and fiber content, making it a great choice for people who are trying to lose weight or prevent or manage heart disease.” This has been on my must try list for a while. Intrigued to try.
Olive Oil -“Olive oil is a terrific source of “good” monounsaturated fats and contains antioxidants called polyphenols that protect the body against inflammation. Using olive oil in moderation (in place of butter) helps prevent arthritis-related inflammation and migraines, can reduce bad cholesterol, and is essential to an overall healthy diet.” Always have olive oil in the house. Either using it, avocado oil, coconut oil, or ghee.
Oranges -“Oranges are a popular citrus fruit with a high water content and a good amount of fiber, making them a great choice for people who are trying to lose weight or prevent or manage heart disease or type 2 diabetes. They are also a good source of vitamin C, an antioxidant found in many fruits that helps prevent arthritis, cataracts, and macular degeneration, and maintain healthy hair and skin. Folate in oranges may also help slow memory decline.” Soccer games.
Oregano -“Oregano is an herb often used in Mediterranean and Latin American cooking and can be found fresh and dried. Dried oregano tends to be more pungent than fresh because it is more concentrated. Like other herbs, oregano adds flavor to food without adding sodium, calories, and fat.” We use oregano over here in almost EVERYTHING! It is a must in scrambled eggs, and most meats and pastas as well.
P is for…
Papaya -“Papaya is a tropical fruit that is a good source of vitamins C and E and beta-cryptoxanthin, antioxidants that help prevent arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. It also provides potassium, which helps lower blood pressure and the risk of osteoporosis, and folate, a B vitamin that may help slow memory decline. If you suffer from migraines be aware that papaya is a possible trigger.” shit…yet another I haven’t tried. ON THE LIST
Parsnips -“Parsnips are root vegetables that look like white carrots and have a mild, slightly sweet flavor. They are a good source of fiber, which aids in weight management and decreases the risk of heart disease and type 2 diabetes. Parsnips also provide folate, a B vitamin that helps maintain healthy hair and may help reduce the risk of cardiovascular disease. Parsnips can be prepared the same way as carrots and are commonly found in soups and roasted as a side dish.” One of my favs in the Trader Joe’s vegetable ff medley. Goes well with sweet potato and carrots as well.
Peaches -“Peaches are members of the stone-fruit family and are at their peak during the late summer. They have a high water content and a good amount of fiber, making them a great choice for people who are trying to lose weight or prevent or manage heart disease. They are also a good source of beta-cryptoxanthin and anthocyanins, antioxidants that help prevent and manage arthritis, cataracts, and macular degeneration, and may help slow memory decline.” Peaches I am not a fan of. but again….throw me in a smoothie for me.
Peanut Butter -“Peanut butter is made from ground peanuts, and is a good source of heart-healthy monounsaturated fat and plant-based protein. Because peanut butter is low in carbohydrates and rich in healthy fat, it’s a great food for people with type 2 diabetes looking to manage their blood sugar. Peanut butter also provides vitamin E, which can help reduce risk of cataracts and macular degeneration and maintain healthy skin, as well as magnesium, which may help lower blood pressure and improve PMS symptoms.” LOVE ME SOME PEANUT BUTTER. ugh so many different ways to use it. the list goes on and on.
Pecans -” Pecans are a good source of monounsaturated fat, a healthy fat that can improve cardiovascular health and help to manage type 2 diabetes. Among nuts, pecans are one of the richest sources of antioxidants. They also provide zinc, a mineral that maintains healthy hair and skin and may help prevent and manage macular degeneration. The manganese in pecans may reduce PMS symptoms.” Pecans are one of my favs. Such a perfect mix between sweet and salty. In the mix of my holiday candied nuts as well!
Pineapple -“Pineapple is a type of tropical fruit that is a good source of vitamin C, an antioxidant that helps prevent and manage arthritis, cataracts, and macular degeneration, as well as maintain healthy hair and skin. It also contains manganese, which may reduce PMS symptoms. Like most fruit, pineapple provides high-quality carbohydrates and is made up of mostly water, making it a good addition to a weight-loss plan.” Love me some pineapple and ALL the good affects it has on us myself and the bf.
Pork Tenderloin -“Pork tenderloin is a leaner, healthier way to enjoy red meat. Pork tenderloin is low in saturated fat, making it the healthiest cut of pork for all individuals but especially people with heart disease, type 2 diabetes, and arthritis. Pork tenderloin is also a good source of protein, which is a key part of any weight-loss plan.” Usually something I try to experiment with but not one of our favs. Might have to dig for some recipes.
Pumpkin -“Pumpkin is a member of the squash family, and like other orange-fleshed vegetables, it is an excellent source of beta-carotene and beta-cryptoxanthin, antioxidants that may help prevent arthritis and maintain skin, hair,and eye health. Pumpkin is also rich in lutein and zeaxanthin, a pair of antioxidants that may protect against cataracts and macular degeneration. Pumpkin is a good source of potassium, a mineral involved in lowering blood pressure and preserving bone health.” Not just a decoration around Halloween time! Love playing with pumpkin in the kitchen. Have some Trader Joe’s Pumpkin Pancake/Waffle mix I think I am now going to give a try tomorrow!
PHEW. Done. Hope y’all take away all the goodness from this post, and your grocery list grows!!!! As always…link to Joy’s page below!