Search Results

How to cook eggplant without oil? It’s easier than you think. Whether reducing fat or looking for a healthier option, eggplant can be baked, grilled, sautéed, or air-fried with no oil required. Here's how to do it. Many recipes, even some of mine, promote the use of oil. But I usually cook without oil in my daily cooking. Many people prefer this, whether due to calories, fat, taste, or digestion. How to Cook Eggplant Without Oil Roasting or Baking This is, in my opinion, the easiest way to cook eggplant. Preheat your oven to around 200°C (400°F). Place the prepared slices on a baking sheet lined with parchment paper. You don't need oil. By placing the eggplant flesh towards the paper it will cook in it's own moisture.   Season with kosher salt, black pepper, and desired spices. Roast in the preheated oven for about 20-30 minutes or until tender and golden brown. Grilling Preheat your grill to medium-high heat. Brush the slices or planks with olive a dash of water and season with salt and pepper. Grill for about 4-5 minutes per side or until they have grill marks and are softened. Sautéing or Stir-Frying Heat a pan over medium heat and add a little water. Add the pieces and cook, stirring occasionally, until soft and browned, usually taking 10-15 minutes. Air Frying Set your air fryer to 180°C (350°F) once the machine is locked. Before this arrange the slices in a single layer in the air fryer basket. Lightly coat the slices with water and season with salt, pepper, and spices. Cook for about 15-20 minutes, flipping halfway through until crispy and golden brown. How to Prepare Eggplant for Cooking Preparing eggplant for cooking is straightforward: Choosing:  Select firm, heavy ones with smooth, shiny skin. Washing and Cutting:  Rinse under cold water, trim the stem, and cut into desired shapes like rounds, cubes, or planks. Salting (Optional):  To reduce bitterness and remove excess moisture, sprinkle cut pieces with salt and let them sit for about 30 minutes, then rinse and pat dry. How to Store Eggplant To keep eggplant fresh, follow these steps: Refrigeration:  Store unwashed in a perforated plastic bag or loosely wrapped in a damp paper towel in the refrigerator's crisper drawer. Shelf Life:  Consume within a few days of purchase for the best quality. Can Eggplant Be Frozen? Yes, it can be frozen for long-term storage: Preparation:  Wash and cut as desired. Blanching (Optional):  Boil for 4-5 minutes, cool in an ice water bath, and drain. Flash-Freezing (Optional):  Freeze pieces in a single layer on a baking sheet, then transfer to airtight containers or bags. Freezer Storage:  Store for up to 10-12 months, but for best quality, use within 6-8 months. How to Eat Eggplant Eggplant can be prepared in many ways, including grilling, roasting, frying, and using in stews, curries, and dips like baba ganoush. Cooking helps soften its texture and mellow its bitter flavour, making it a versatile ingredient in various cuisines. Nutritional Profile of Eggplant Eggplant is a low-calorie, high-fibre vegetable, making it excellent for weight management and calorie-conscious diets. Its low-calorie density helps you feel full while consuming fewer calories, especially when cooked without oil. Here’s a breakdown of the nutritional content of eggplant, including its oxalate content for those who need to monitor their intake. Nutritional Benefits of Eggplant Eggplant is low in calories and rich in fibre, vitamins, and minerals, making it a healthy addition to any diet. It contains antioxidants like nasunin, which help protect against oxidative stress. Low in Calories:  A low-calorie food, great for weight management. Incorporating it into your meals can help you feel full without adding many calories. Rich in Fibre:  A good source of dietary fibre, which aids in digestion and helps maintain a healthy digestive tract. Fibre also contributes to satiety, helping you feel full longer and reducing the likelihood of overeating. High in Antioxidants:  Contains powerful antioxidants, including nasunin, which protect cells from damage. Antioxidants play a crucial role in reducing inflammation and protecting against chronic diseases. Heart Health:  The fibre, potassium, and antioxidants can contribute to heart health. Fibre helps lower cholesterol levels, while potassium helps regulate blood pressure. Antioxidants help protect the cardiovascular system from oxidative stress. Blood Sugar Control:  Some compounds, such as polyphenols, may help regulate blood sugar levels. This can be particularly beneficial for individuals with diabetes or those at risk of developing the condition. Bone Health:  Contains minerals like manganese and vitamin K, which are important for maintaining healthy bones and preventing osteoporosis. Cognitive Function:  The antioxidants, particularly nasunin, have been linked to improved brain function. They protect brain cells from damage and support overall cognitive health. FAQ About Eggplant Eggplant or Aubergine? Eggplant, also known as aubergine, is a versatile plant-based ingredient enjoyed in kitchens worldwide. In North America and Australia, it's called eggplant, while in England and France, it goes by aubergine. Regardless of what you call it, this shiny-skinned, purple vegetable, scientifically known as Solanum melongena, is a staple in many delicious dishes. I fondly remember my Nona in her veggie garden telling me she would cook some melanzana to go with our pasta. No matter the name you and yours use, it refers to a popular purple or dark purple vegetable that belongs to the nightshade family. Where Did Eggplant Get Its Name? The name comes from the small, white, egg-shaped variety of the vegetable commonly grown in Europe. In contrast, the term "aubergine" has French origins and is more commonly used in England. Despite the different names, they refer to the same nutritious and versatile vegetable. Is Eggplant a Fruit or Vegetable? Botanically,  it is classified as a fruit, specifically a berry, because of its structure and reproductive organs. However, in the culinary world, it is often treated as a vegetable, especially in savoury dishes. Where Do They Grow? They are believed to have originated in India and are now grown in many parts of the world, including China, India, Egypt, Turkey, Iran, and Italy. They thrive in warm climates with plenty of sunlight and well-drained soil. In colder regions, they are grown indoors until the weather warms up. Different Varieties of Eggplants There are many varieties, each with its own unique characteristics: Black Beauty:  Large, dark purple fruits known for their flavour and versatility. Fairy Tale:  Small, elongated purple fruits with white streaks, perfect for stir-fries and grilling. Italian:  Deep purple, slightly curved, commonly used in eggplant parmesan. Indian:  Small, round, and either green or purple, used in Indian and Asian cuisines. Japanese:  Long, slender, with thin skin and a mild flavour. Rosa Bianca:  Rounded fruits with lavender and white streaked skin, known for their creamy texture. Thai:  Small, round, and available in green, yellow, or striped varieties, often used in curries. White:  Smaller, with white or creamy skin and a mild flavour. What Does Eggplant Taste Like? Eggplants have a slightly bitter flavour and a spongy texture. When cooked, they develop a rich, creamy texture and absorb the flavours of the spices and other ingredients they are cooked with. Can Eggplant Be Eaten Raw? Raw eggplant is generally not consumed due to its bitter taste and tough texture. Cooking methods like roasting in the oven, grilling, sautéing over medium heat, or frying in an air fryer are preferred to soften the texture and enhance the flavour. Eggplant Recipes and Tips For those looking to explore new ways to enjoy eggplant, there are countless recipes to try. One popular dish is eggplant parmesan (yes you can get vegan parmesan), which layers breaded and fried eggplant slices with marinara sauce and cheese. Another favourite is baba ganoush, a Middle Eastern dip made from roasted eggplant slices, tahini sauce, garlic, and fresh lemon juice. Asian eggplant dishes often feature eggplant cubes stir-fried with soy sauce, garlic, and ginger. For a simple and healthy side, try roasted eggplant slices seasoned with spices like paprika and cumin, cooked until golden brown. Summary Eggplant is a versatile and nutritious ingredient that can be prepared in various ways. Whether you're grilling, roasting in the oven, or air frying, this plant-based food is sure to enhance your meals with its unique flavour and texture. Plus, its numerous health benefits make it a great addition to a balanced diet.

Let's talk about some fantastic plant-based foods that are delicious and great for your liver! Keeping your liver happy is like giving a big "thank you" to the hardworking filter of your body. So, what can you munch on to keep your liver in tip-top shape? What Foods Are Good For Healing Your Liver? Leafy Greens:  Think of spinach, kale, and their friends as the liver's cleanup crew. They're packed with chlorophyll, which helps wash away toxins like a natural detox. Cruciferous Veggies: Broccoli, Brussels sprouts, and cauliflower boost your liver's detoxifying enzymes.  Berries:  Blueberries, raspberries, and cranberries are great for your liver. They're loaded with antioxidants that support your liver by fighting harmful invaders and calming inflammation. Nuts and Seeds:  Snacking on walnuts and flaxseeds gives your liver a dose of omega-3s and antioxidants, which protect your liver.  Garlic:  This little powerhouse packs a punch with allicin and selenium, helping activate liver enzymes that kick toxins out the door.  Turmeric:  This bright yellow spice encourages bile production and stimulates digestive juices. It's all about keeping things moving smoothly. Citrus Fruits: Lemons, limes, and oranges are refreshing for your liver. Packed with Vitamin C and antioxidants, they help flush out toxins and give your liver a well-deserved break. Green Tea:  Green tea contains catechins and antioxidants that help your liver function more efficiently, reducing fat buildup and stress. Avocado:  This creamy fruit is packed with healthy fats and compounds that slow down liver damage.  Beets:  These vibrant veggies protect the liver with antioxidants and nitrates that fight against damage and inflammation.  Summary I hope you have enjoyed reading about what foods are good for the liver. Incorporating these foods into your meals supports and enhances your liver's health. A well-functioning liver contributes to overall well-being. Therefore, focusing on a plant-based diet that benefits the liver is an effective way to promote health. Let's prioritize simple, delicious, and liver-friendly foods in our eating habits!

What are the differences and similarities between dragon fruit and passion fruit? Two tropical fruits with different appearances and flavours. They are both colourful and delicious. Both are packed with nutrients. They are both healthy, but which is healthier? Dragon Fruit and Passion Fruit: Nutritional Profile Comparision Here's a quick look at the nutrients in dragon and passion fruit, two tasty tropical fruits. Each brings unique benefits, so you can see which suits your needs. The table below shows how they compare, making it easier to choose the best fit for your diet. Dragon Fruit's Health Profile Dragon fruit, with its flame-like appearance, is a product of several cactus species. These cacti are indigenous to Central America but are now enjoyed worldwide. Nutritional Profile of Dragon Fruit (Serving Size: 1 cup, about 227 grams) Calories: 136 calories per serving, ideal for a low-calorie diet. Fibre: Provides 7 grams of fibre, aiding in fullness and digestion. Vitamins: Dragon fruit provides 15% of the daily recommended intake of vitamin C. Vitamin C is essential for immune defence and skin health. Minerals: A good source of iron and magnesium, supporting oxygen transport and muscle and nerve function. Antioxidants: Abundant in antioxidants like flavonoids and betacyanin, which combat oxidative stress. Fatty Acids: The seeds are rich in omega-3 and omega-6 fatty acids, promoting heart health. Passion Fruit's Health Profile Passion fruit, known for its aromatic seeds and pulp, comes from the Passiflora vine and originates from South America. From immunity to digestion, passion fruit offers a wealth of benefits. Its vitamins A and C bolster the body's defences and promote radiant skin. Fibre content supports gut health, while antioxidants shield cells. Heart and muscles thrive on potassium. This tasty fruit delivers a powerful health boost in every bite. Nutritional Profile of Passion Fruit (Serving Size: 1 fruit, about 18 grams) Calories: Only 17 calories, making it a sweet yet light option. Fibre: With 2 grams of fibre, it's a fibre-dense choice that can help maintain a healthy gut. Vitamins: High in vitamins A and C, it supports vision, skin, and immune health. Minerals: Offers 63 milligrams of potassium, critical for heart and muscle function. Antioxidants: Rich in vitamin C and beta carotene, antioxidants that help reduce the risk of many diseases. Which is Healthier? Let's Compare Dragon Fruit and Passion Fruit Determining which fruit is "healthier" depends on what specific nutritional needs or health goals have. Both fruits offer a range of health benefits. Both are rich in nutrients, but they have different profiles that might make one more suitable than the other. Here's a comparison based on their nutritional aspects: Dragon Fruit Higher in Calories: With more calories per serving, dragon fruit may be better for those looking to increase their energy intake. Rich in Fibre: It has a high fibre content, which is beneficial for digestive health. Contains Healthy Fats: The seeds provide omega-3 and omega-6 fatty acids, which are essential for heart health. Vitamin C: Offers a good amount of vitamin C, although less than passion fruit. Passion Fruit Lower in Calories: Passion fruit is lower in calories, which might be preferable for those managing calorie intake. High in Fibre: Despite its small size, it's very high in fibre, which can aid digestion and help with weight management. Rich in Vitamins: It contains more vitamins A and C than dragon fruit, making it excellent for immune support and skin health. Potassium: It's a good source of potassium, which is crucial for blood pressure regulation and heart health. Considerations for Healthiness Dietary Goals: If you're looking for low-calorie options with high nutrient density, go for passion fruit. For those needing more energy-dense foods, dragon fruit could be preferable. Nutrient Diversity: Both fruits offer different vitamins and minerals. Including both in your diet can provide a broader range of nutrients. Health Conditions: For individuals with specific health conditions, one fruit might be better. For example, the omega fatty acids in dragon fruit are good for heart health. In contrast, the high vitamin C content in passion fruit is excellent for the immune system. Culinary Uses Both dragon and passion fruits are loved for their unique flavours and health benefits. Dragon fruit's subtle sweetness is perfect for a refreshing addition to fruit salads or a vibrant topping for bowls and desserts. Passion fruit's intense flavour makes it a favourite for enriching the taste of yogurts, smoothies, and pastries. Including them in Your Diet Dragon fruit and passion fruit are more than exotic flavours. They are densely packed with nutrients. Both can contribute to a healthy lifestyle. By incorporating these fruits into your regular diet, you can enjoy their flavours while nourishing your body. When you next find yourself in the fruit section, consider choosing these tropical fruits. Your health will benefit from their nutritional abundance. Your palate will thank you for their extraordinary tastes.

Cauliflower is a low-oxalate vegetable. It's a versatile veggie famous for its mild taste and nutrients. It's popular in various diets for its low-carb swaps and health perks. Knowing its oxalate levels is crucial for health management. Oxalate Content in Cauliflower Cauliflower is excellent as a low-oxalate food.  It's perfect for people watching their oxalate intake. This veggie is suitable for people with kidney stones or on a low-oxalate diet. You can eat cauliflower worry-free. It's a nutritious choice for those cautious about oxalates. Oxalate Comparison Table For a broader view, here's how cauliflower's oxalate level compares to other vegetables. Please consult a doctor before changing your diet. I have listed the OHF sources I use in the Resource Library . I am not a medical practitioner, just someone trying to raise awareness. Here are the OHF's thresholds when it comes to oxalate: Very High Oxalate Foods : 300 mg or higher per serving High Oxalate Foods : 100 – 299 mg per serving Moderate Oxalate Foods : 25 – 99 mg per serving Low Oxalate Foods : Less than 25 mg per serving   Health Benefits of Cauliflower Cauliflower is a nutritious veggie that's great for you. It's packed with fibre, keeping your gut happy and helping with weight control. Plus, it's full of antioxidants that fight inflammation and disease. It's also rich in vitamins C, K, and folate, keeping you healthy. Nutritional Benefits Cauliflower is high in fibre. It has lots of vitamins C and K. This shows its value for health. These traits make cauliflower powerful. It also has antioxidants. They fight inflammation and disease. They support weight management and improve gut health. Cauliflower has little oxalate and is nutritious. It is a versatile and healthy addition to any diet. It is good for those managing oxalate intake. They seek to enhance their meals with tasty, nutritious options. A Versatile Vegetable Cauliflower is a standout vegetable. It has great nutrition and fits into many diets. It has low oxalate, making it a great addition to a low-oxalate or health-conscious diet. It's especially good for people managing conditions like kidney stones. Knowing the oxalate levels in common vegetables can guide people. It can help them make informed diet choices. Incorporating cauliflower into meals can be both creative and healthful. Whether roasted, steamed, or mashed, cauliflower provides a versatile base for many recipes. It can mimic high-carb foods like potatoes and rice. This makes it an ideal substitute in low-carb and low-oxalate diets. It caters to many diets without sacrificing taste. Incorporating Cauliflower into Your Diet With its low oxalate content and rich nutrients, cauliflower is versatile. You can roast, steam, or mash it as a potato substitute. Also, you can make "rice" out of it or add it to soups for extra flavour and texture. Because of its mild flavour, cauliflower pairs well with various seasonings. This veggie is perfect for many recipes. Conclusion Cauliflower is excellent for managing oxalate intake. It's versatile, healthy, and tasty. You can enjoy different flavours and textures with it. Consulting a healthcare provider for personalised advice is wise. Cauliflower enhances meals both nutritionally and taste-wise. What’s your favourite way to cook cauliflower? Share your tips in the comments!

Lentils are low in oxalate. They are popular globally for their protein, fibre, and flexibility in cooking. They are important in vegetarian and vegan diets. They provide key nutrients like iron, folate, and magnesium. To manage oxalate intake, you must understand how lentils contribute to a healthy diet. This blog post examines oxalate levels in lentils. It also advises on adding them to a healthy diet. Oxalate Content in Lentils Lentils have low amounts of oxalates. The OHF say they have 9 mg per 100 grams and 8 per 1/2 cup serving. Lentils have many health benefits. People prone to kidney stones should eat lentils carefully. This is because of their oxalate content. Despite the oxalate content, lentils remain an excellent dietary choice: High in Protein : Lentils have protein from plants. This protein is beneficial for people on vegetarian or vegan diets. Fibre-Filled : Lentils have a lot of fibre. This helps with digestion and keeps blood sugar levels steady. Rich in Nutrients : Lentils are full of nutrients. These include B vitamins, iron, magnesium, potassium, and zinc. They help with health and well-being. Incorporating Lentils into Your Diet For those concerned about oxalates: Moderation : Add lentils to your diet in moderation. Balance them with low-oxalate foods to control your oxalate intake. Preparation Matters : Soaking lentils before cooking can help reduce their oxalate content. Consider discarding the soaking water. Use fresh water for cooking to lower oxalates more. Dietary Diversity : Eat various foods to get all the nutrients you need. Avoid relying too much on just one type of food. If you have kidney stones or health issues from oxalate, ask a doctor or dietitian for diet advice that fits you. Understanding Oxalates Oxalates are in many foods. They can cause issues for some people by teaming up with calcium in the urine to create kidney stones. This has sparked talks about oxalates in foods like lentils. Paradoxically, eating oxalate-rich foods with calcium-rich foods can reduce oxalate absorption. This is because calcium binds with oxalates in the gut. This prevents them from being absorbed into the blood. It stops them from forming kidney stones. Conclusion I love lentils; they are healthy, versatile and offer many health benefits. But, some people need to watch their oxalate intake. But if you eat lentils in moderation, prepare them well and have a balanced diet, they can still be good for you. Think about your health and talk to experts to adjust your diet for the best results.

Blueberries are moderate in oxalate. But they taste great and have many health benefits. They are rich in antioxidants, vitamins, and minerals that help the heart and brain. Some people are sensitive to oxalates. They have kidney stones and may be worried about oxalate levels in blueberries. This post discusses the oxalate content in blueberries and how they can be part of a healthy diet. Oxalate Content in Blueberries Blueberries have a low to moderate amount of oxalates. This makes them a safer choice for people who need to watch their oxalate intake. Blueberry lovers rejoice! You can still enjoy these healthy berries. But, they should eat them in moderation based on their dietary guidelines. Table Comparing Oxalate in Blueberries to Similar Fruits Please research and speak to a medical professional before making dietary changes. I have listed the OHF sources I use in the Resource Library . I am not a medical practitioner, just someone trying to raise awareness. This table is a quick guide to the relative oxalate content of various berries based on the OHF: Berries Average Ox (mg) per 100 g Serving Size Serving Size (g) Calc Oxalate per serving Oxalate level Blackberries, fresh 31 1 cup 144 45 Moderate Blueberries, fresh or frozen 14 1 cup 200 27 Moderate Raspberries, raw 17 1 cup 123 21 Low Strawberries, fresh 4 1 cup, halves 150 6 Low Incorporating Blueberries into a Low-Oxalate, Plant-Based Diet If you eat a plant-based diet and need to limit oxalates, you can still have blueberries in moderation. They can fit into a balanced diet with some simple tips. Choose Moderation:  Limit portions, like a half-cup, to reduce oxalate. Pair with Calcium-Rich Foods : Choose foods like tofu and fortified plant-based milk. Low-oxalate greens can also help reduce oxalate absorption. Stay Hydrated : Drinking water throughout the day helps dilute oxalates. This reduces the risk of kidney stones. Blueberries are a nutritious, plant-based way to add flavour and antioxidants to your diet. They are low in oxalates, too. The Role of Oxalates Oxalates are organic compounds found in many foods. They are a natural part of most diets. But, in some people, high oxalate levels can cause kidney stones. This makes the oxalate content of foods a significant consideration for those affected. Health Benefits of Blueberries Blueberries offer a wide array of health benefits. Don't forget about these benefits, even though people talk a lot about oxalates. Blueberries are rich in antioxidants. Antioxidants help to neutralize free radicals and lower oxidative stress. They are rich in nutrients like vitamins C and K, manganese, and fibre. Eating blueberries regularly may help improve heart health. Blueberries contain antioxidants called flavonoids. These antioxidants can enhance brain function and delay cognitive decline. Incorporating Blueberries into a Low-Oxalate Diet For those concerned about oxalates, enjoy blueberries in moderation. Consider your portion size. Pair them with low-oxalate foods or calcium-rich foods to balance your intake. Drink more water to lower the risk of kidney stones by diluting oxalates in urine. Conclusion Blueberries are a nutritious addition to your diet. They offer many significant health benefits. If you are sensitive to oxalate, you can still still enjoy blueberries. As always, consult with a healthcare provider or dietitian for personalized dietary advice. Thank you for reading this blog post. Keen to find out about oxalate in greens? Read Arugula Oxalates Rocket . Thank you for reading.

Jump to Calculator What is Calorie Density? Calorie density is the energy or calories contained in a specific amount of food or drink. It is usually measured in calories per gram (or ounce). Foods with high calorie density contain many calories in a small weight. Foods with low calorie density have fewer calories than the same weight of high calorie density foods. Some examples of low-calorie foods are fruits and vegetables. Nuts, oils, and, unfortunately, chocolate are calorically dense foods. What are some Low Calorie Density Foods? Some foods low in calorie density are: Fruits: berries (strawberries, raspberries, blackberries, and blueberries), watermelon, and oranges. To find out more about berries, read the blog 14 Brilliant Benefits of Berries.   Vegetables: leafy greens, broccoli, zucchini (courgette) and cucumber Low Calorie Density Foods and Weight Loss Calorie density is an important concept to understand as it will assist you with weight management. Foods with low calorie density tend to be more filling as they are typically bulkier and contain more water and fibre. These foods occupy more space in your stomach and keep you hydrated, leading to greater satiety. These factors make it easier to avoid overeating. When you choose lower-calorie density foods, you can eat large portions while consuming fewer calories overall, potentially creating a calorie deficit. A calorie deficit occurs when somebody consumes less calories than their body needs to maintain its current weight. Consistently eating with a calorie deficit will lead to weight loss. Low-Calorie Density Foods: Healthy Eating for Weight Loss Low-calorie-density foods are a great choice if you're managing or looking to lose weight. These foods have fewer calories per gram, meaning you can eat a larger portion without consuming too many calories. Foods with low-calorie density include fresh fruits, vegetables, and foods high in water content and fibre. They help you feel full and satisfied while keeping your calorie intake low. They are sweet and delicious and provide lots of vitamins and minerals. Water Intake Calculator Feel Fuller Longer Drinking water is beneficial for many reasons. One of the reasons is it can help you to eat less and feel full for longer. A popular way to do this is to 'preload' your meals with water. It means drinking a glass of water before eating. Use the calculator to estimate how much water your body needs daily. Are you reaching your water goals? Fewer Calories and High Volume Foods Leafy greens, like spinach and lettuce, are excellent low-calorie foods. They are packed with nutrients, fibre, and vitamins but are very low in calories. Other great options include raw vegetables like carrots, cucumbers, and bell peppers. These crunchy snacks are not only healthy but also help keep you full longer. Fresh fruits, such as citrus fruits and grapes, are also low in calorie density. They are sweet and delicious and provide lots of vitamins and minerals. For example, a cup of grapes has fewer calories than a small block of chocolate, making it a healthier and more filling option. Nuts and Seeds Dr Michael Greger suggests including nuts and seeds in your diet despite their high-calorie density because they offer many health benefits. Avocados, nuts, and seeds are rich in healthy fats, fibre, vitamins, and minerals. However, it's important to eat them in moderation as part of a balanced diet. High Volume and Low Density If you're trying to lose weight, focusing on low-calorie-density foods can help you create a calorie deficit, which is necessary for weight loss. High-volume foods like fruits and vegetables allow you to eat more and feel full without consuming too many calories. These foods are also nutrient-dense, meaning they provide essential nutrients for your body without a lot of extra calories. Finding Balance For a balanced meal plan, combine low-calorie-density foods with lean proteins like chicken breast, beans, and lentils. These foods are an excellent source of protein and help build and repair your body. They also contribute to a feeling of fullness, which is crucial when trying to stick to a lower calorie intake. Low-calorie-density foods are a key part of a healthy diet, especially if your goal is weight loss. By choosing foods with fewer calories per gram, you can enjoy larger portions and feel satisfied while still maintaining a calorie deficit. Remember to balance your diet with nutrient-dense foods and healthy fats to ensure you get all the necessary nutrients for your body's needs. What is the Difference Between Starchy and Non-Starchy Vegetables? Starchy vegetables are higher in carbohydrates and calorie density than non-starchy vegetables. Examples of starchy vegetables are potatoes, corn, peas, and pumpkin. Non-starchy vegetables include broccoli, cauliflower, leafy greens, and capsicum (bell peppers). For example, 100 grams (g) of boiled potato with the skin on is about 87 kilocalories (kcal) -often incorrectly simplified to being referred to as ‘calories’. In comparison, 100 g of cooked corn contains around 86 kcal. In comparison, 100 g of cooked broccoli contains only around 54 kcal, and one cup of cooked spinach contains only around 40 kcal. While starchy vegetables are higher in calories, they are also a good source of complex carbohydrates, fibre, vitamins, and minerals. They can be part of a healthy diet when consumed in moderation and balanced with other nutrient-dense foods. The way foods are prepared can affect their calorie content. For example, roasting or frying starchy vegetables with oil can significantly increase their calorie content, while steaming or boiling them can help to maintain their natural low-calorie density. What Are Some High Calorie Density Foods? Calorie-dense foods are usually high in fat and, or sugar. They are more often than not processed foods. Some examples of calorie-dense foods high in fat include oils and butter. One tablespoon of olive oil contains around 120 kcal. As you can see, there is little point in having a salad if you put an oily dressing over it. Lowering or removing oil and butter from your food is a quick way to eat fewer calories. Examples of foods high in sugar are lollies (candy), soft drinks (soda), fruit juice and baked goods. Baked goods like doughnuts and cakes hit the double factor for fat and sugar. Some other calorie-dense foods to ditch include processed meats, fried foods, and cheese. Many of these foods have little nutritional value and do not satisfy our physical needs. Are There Healthy Calorie Dense Foods? Yes (but only some experts agree on fats in the diet). Avocados, nuts and seeds are all calorie dense but have health benefits. They are considered healthy because they are rich in monounsaturated and polyunsaturated fats, fibre, vitamins, and minerals. Dr Michael Greger considers nuts and seeds healthy enough to be included in the Daily Dozen app . Nuts and seeds account for one serving, and flaxseed is another separate single serving. If you want to gain instead of lose weight, these foods could help you create a calorie surplus. While calorie-dense foods can be part of a healthy diet, they should be consumed moderately and not replace lower-calorie-dense whole plant foods. Calorie Density Chart Below is a calorie density graph based on how many kcal are, commonly called 'calories'. See my blog ’What is a Calorie?’ for more information. The graph has been created based on the traffic light system to assist you in determining the caloric density of each food category. Foods that are labelled green are less calorie dense, orange is higher and red are the most calorie dense. The calorie density of each food category is approximate, due to variations that may be found such as, category composition or preparation techniques. Some clarification: Vegetables include starchy and non-starchy vegetables Grains and starches include whole grains as well as oats Processed carbohydrates are things like bread, pasta and cereal Junk foods are baked goods and highly processed foods such as chips How Do I Achieve a Calorie Deficit? The easiest way to achieve a calorie deficit is to eat fewer calories than you currently are. You do not need to drastically cut your current calories to see results. You only need to reduce your calorie intake to just below the amount that your body uses to maintain its current weight. If you cut your calories too much, you will find yourself hungry and less able to make good food choices. To avoid this, increase your consumption of low-calorie density foods. You will feel more satisfied and be less tempted to snack or overindulge on unsatisfying high-calorie dense foods. A popular meal method is the 50/50 plate. Half your plate is to be made up of non-starchy vegetables and the other half of starchy vegetables. This promotes a balanced and varied plant-based diet that is rich in nutrients and low in calories. On top of nutritional value, this method increases your fibre intake, promoting healthy digestion and better blood sugar control. As the foods are in the 'go' or green zone of the calorie density graph (below), there is little to no need for calorie counting. Over time you will become more mindful about what you are consuming; your body will relearn when it is full and know when to stop eating. If you are a calorie counter, this method can give you more food freedom. Summary Awareness of the calorie density of your food is an essential part of weight management. Once you understand it, you can use it to help you meet your weight goals. Calorie density should not be the only factor to consider when making dietary choices. Look for foods that meet your management as well as nutritional needs. If you are trying to reduce weight, the only way to do this is by creating a calorie deficit. The healthiest and most enjoyable way to do this is to increase low-calorie density foods in your diet. Instead of thinking about the things you can't have, focus on all the fantastic foods you can have that are good for your body and your waistline. It is a better mindset to focus on including healthy things in your meals rather than focusing on the things you 'shouldn't' be eating. Thank you for reading. If you know anyone who would benefit from this post, please share.

Jump to Recipe Are you looking for a healthier alternative to traditional cake? This recipe sneaks in fruit and veg, and only uses oil to stop the mix from sticking. Make the Cake Your Own To make your vegan banana carrot cake special, add a variety of mix-ins and toppings. Chopped nuts, like walnuts or pecans, add crunch. Raisins or dried cranberries offer a burst of sweetness and texture. A pinch of nutmeg or ginger can complement the cinnamon already used in the recipe for a spicy twist. This cake is delicious, whether served warm or at room temperature. For a bit extra serve each slice with a dollop of vegan whipped cream or a scoop of dairy-free ice cream. Nutritional Benefits of Vegan Banana Carrot Cake This cake is healthier than some others. It has some whole ingredients that are plant-based. Bananas and carrots add natural sweetness, fibre, and vitamins. Bananas are rich in potassium, benefiting heart health. Carrots provide beta-carotene, aiding vision and boosting the immune system. Whole wheat flour increases fibre, aiding digestion. Moreover, the cake contains no animal products. It is cholesterol-free and low in saturated fat. Key Health Highlights This cake offers: Natural Sweetness : Bananas and carrots add sweetness, so less sugar is needed. Heart-Healthy Ingredients : It’s low in saturated fat and cholesterol-free. High in Fibre:  Whole wheat flour, bananas, and carrots add fibre to help keep you full. Even though this is a treat, there are some small health benefits. Bananas are a great source of potassium and fibre. Carrots provide beta-carotene and more fibre. Using whole wheat flour adds whole grains to your diet. This helps your digestion. Also, by using plant-based ingredients, this cake is low in saturated fats. It has no cholesterol. This is good for heart health. For those who want to add a decorative touch to this cake, a basic vegan icing can make it look and taste better. Mix powdered sugar with some plant-based milk and vanilla. This will create a smooth, drizzly icing. Pour it over the top of the cake. Then, sprinkle it with shredded coconut or orange zest. This will give it a vibrant, eye-catching finish. Or, for a more rustic look, a light dusting of powdered sugar can add to the cake's charm. This cake is dense and moist from the mashed banana and apple sauce. Choose this recipe because it is a healthier alternative to many other recipes, so you can have your cake and eat it. Show support and subscribe! Thank you for reading. Vegan Cake Storage  If you have leftovers, you can store them in an airtight container. They will keep at room temperature for up to 3 days or in the fridge for up to a week. To keep them fresh, you can also wrap individual slices and freeze them for up to a month. This ensures you have a tasty treat ready when you want. Easy Vegan Carrot Cake Recipe With Banana Ingredients 1 ½ cups self-raising flour 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg ¼ teaspoon ground ginger 3 ripe bananas, mashed 1 cup grated carrots ¾ cup raw sugar  ½ cup unsweetened applesauce (as an oil substitute) ¼ cup plant-based milk (barista oat is my choice) 1 teaspoon vanilla extract Instructions Preheat Oven and Prepare Pan: Preheat your oven to 350°F (175°C). Grease a 9-inch round cake pan or a loaf pan and line it with parchment paper. Mix Dry Ingredients: In a large bowl, sift together the self-raising flour, (optional) salt, cinnamon, nutmeg, and ginger. Combine Wet Ingredients: In another bowl, mix the mashed bananas, grated carrots, brown sugar, applesauce, plant-based milk, and vanilla extract until well combined. Combine Wet and Dry Ingredients: Pour the wet ingredients into the dry ingredients. Stir until just combined, being careful not to overmix. If using, fold in the nuts and raisins or dried cranberries. 5. Bake: Pour the batter into the prepared pan. Bake for 45-55 minutes, or until a toothpick inserted into the center comes out clean. 6. Cool : Allow the cake to cool in the pan for about 10 minutes, then transfer it to a wire rack to cool completely. Allow to cool for longer before adding the icing. Applesauce Icing Ingredients 1 cup icing sugar (powdered sugar), sifted 2 tablespoons unsweetened applesauce ½ teaspoon vanilla extract walnuts (optional for topping) Instructions 1. Start with Icing Sugar: Place the sifted icing sugar in a mixing bowl. Sifting helps to remove any lumps, ensuring a smooth frosting. 2. Add Applesauce Gradually: Begin by adding 2 tablespoons of applesauce to the icing sugar. Stir well until the mixture is smooth. Add the vanilla extract.  3. Adjust Consistency: If the frosting becomes too thin, you can add more sifted icing sugar to thicken it up. Conversely, if it's too thick, add a bit more applesauce. 4. Taste and Adjust: If you prefer a sweeter frosting, you can add more icing sugar. For a thinner glaze-like consistency, increase the applesauce slightly. 5. Use Immediately: Once you've achieved the desired consistency and flavour, use the frosting to top your cake. Top with walnuts. 6. Store Properly: If you have leftover frosting or if the frosted cake won't be eaten right away, store it in the refrigerator due to the moisture content from the applesauce. This applesauce icing is a quick and easy way to add sweetness and a light apple flavour to your desserts. Remember that this frosting will be more liquid than traditional buttercream or cream cheese frosting, so it might not hold up as well for intricate decorating purposes. Enjoy your Easy Vegan Banana Carrot Cake! If you like the recipe, please subscribe.

Pinto beans are a popular staple in many kitchens. They are nutritious, delicious, and versatile, making them a favourite for many. But what are their oxalate levels? Oxalate in Pinto Beans Pinto beans contain 27 mg of oxalates per 100 grams. This is moderate but low compared to other high-oxalate foods, making them a viable option for those managing their oxalate intake. Although they are not the highest source of oxalate, it's still worth considering, especially if you are prone to kidney stones. A typical serving of pinto beans has 10 to 15 milligrams of oxalate. This amount is low compared to high-oxalate foods like spinach, which can contain over 700 milligrams per serving. Cooking and Preparing Pinto Beans Properly cooking pinto beans can lower their oxalate content and boost their nutrition. Soaking and boiling the beans can reduce anti-nutrients. This makes them easier to digest and healthier. Including pinto beans in your diet, whether in soups, stews, or salads, can provide a tasty and nutritious addition to your meals. It's also beneficial to pair pinto beans with other low-oxalate foods to maintain a balanced diet. Oxalate in Beans Comparison Table The two tables of the oxalate content in various beans provided by The Kidney Dietitian, UCI Kidney Stone Center and  Clinical Research Nutrition, find information in the Resouce Library . As always please do your research and speak to a health care professional before making dietary changes. This table is only a compilation of resources I have found. I am not a medical practitioner, just someone trying to raise awareness. The second table consists of the raw data from the sources. Bean Type Oxalate Content (mg per serving) Serving Size Source Anasazi beans, boiled 6.3 100 grams CNR Azuki beans, boiled 7.5 100 grams CNR Black beans, boiled 15.0 (CNR), 62 (TKD) 100 grams, 1/2 cup CNR, TKD Cowpeas (blackeye peas), boiled 5.1 100 grams CNR Gabanzo beans (Chickpeas), boiled 9.0 1/2 cup TKD Great northern beans, boiled 66.0 1/2 cup TKD Kidney beans, red, cooked 15.0 1/2 cup UCI, TKD Lentils, boiled 8.5 & 8 100 grams CNR & OHF Lima beans, large, boiled 9.3 100 grams CNR Navy beans, boiled 76.0 1/2 cup UCI, TKD Peas, green, split, boiled 5.7 100 grams CNR Peas, raw 4.2 100 grams CNR Peas, yellow, split, boiled 5.8 100 grams CNR Pink beans, boiled 7.2 100 grams CNR Pinto beans, boiled 10.2 100 grams CNR Red beans, boiled 8.0 100 grams CNR Soybeans, boiled 48.0 1/2 cup UCI, TKD White beans, small, boiled 66.0 1/2 cup TKD Fava beans, boiled 20.0 1/2 cup TKD Refried beans, boiled 16.0 1/2 cup TKD Mung beans, boiled 8.0 1/2 cup TKD What is Oxalate? Oxalate is a naturally occurring substance found in many plants, including pinto beans. It is an organic compound that binds with minerals to form crystals. In the human body, oxalate is either consumed through food or produced as a waste product by the liver. Why is Oxalate Important? Oxalate itself is not harmful. But, it can cause problems when it binds with calcium to form calcium oxalate crystals. These crystals can cause health issues like kidney stones. They are hard deposits that form in the kidneys and are very painful to pass. People with chronic kidney or inflammatory bowel disease must manage oxalate intake. Thus, knowing your diet's oxalate content is crucial. You might need a low oxalate diet. Managing Oxalate Intake For those worried about oxalate and kidney stones, balancing your diet is essential. Pinto beans contain moderate oxalate, but they can still be part of a healthy diet if eaten in moderation. Eating pinto beans with calcium-rich foods can help reduce the risk of forming kidney stones made of calcium oxalate. Always consult a healthcare professional for personalized dietary advice. Staying hydrated by drinking plenty of water can also help reduce the risk of crystal formation in the kidneys. The Nutritional Value of Pinto Beans Pinto beans are a great source of plant-based protein and dietary fibre. A single serving provides several grams of protein and fibre, contributing to a healthy diet. These beans are also rich in essential vitamins and minerals, including folate, iron, magnesium, and potassium, which support overall health. Eating pinto beans can help keep your heart healthy and manage blood pressure. They are also low in fat and contain no cholesterol, which is beneficial for heart health. Benefits of Including Pinto Beans in Your Diet Despite their oxalate content, pinto beans offer many health benefits. They are high in fibre, which aids in digestion and can help lower cholesterol levels. Pinto beans are high in protein. They are a great choice for vegetarians, vegans, and anyone wanting plant-based foods. Eating pinto beans often can help your health. It can lower the risk of chronic diseases, like heart disease and diabetes. Health Benefits of Pinto Beans Pinto beans have oxalates, but they also have many health benefits, making them a valuable addition to your diet. Rich in Protein:  Pinto beans are a great source of plant protein, making them ideal for vegetarians and vegans. High in Fibre:  Dietary fibre helps with healthy digestion and can lower cholesterol. Nutrient-Dense:  Pinto beans provide essential vitamins and minerals, including folate, iron, magnesium, and potassium. Low in Fat:  They are low in fat and contain no cholesterol, which supports heart health. Supports Blood Sugar Regulation:  The fibre in pinto beans helps regulate blood sugar levels, making them a good choice for those with diabetes. Managing Oxalate Intake You may need to manage your oxalate intake due to kidney stones or other health concerns. There are ways to enjoy pinto beans while reducing your risk: Drink Plenty of Water:  Staying well-hydrated helps dilute the oxalate in your urine, lowering the risk of crystal formation. Pair with Calcium-Rich Foods:  Eating foods rich in calcium with high-oxalate foods can stop oxalate absorption. Moderate Your Portions:  Enjoy pinto beans in moderation as part of a balanced diet. This can help keep your oxalate intake within a safe range. Incorporate Low-Oxalate Foods:  Combine pinto beans with low-oxalate foods like sweet potatoes and green beans to maintain a balanced oxalate intake. Conclusion Pinto beans are a nutritious and versatile food that can be part of a healthy diet. They do contain oxalate, but the levels are moderate. For most people, they do not pose a big risk. By understanding oxalate and managing your intake, you can enjoy pinto beans without worrying about kidney stones. Remember, if you have health problems or a history of kidney stones, it's best to talk to a healthcare professional for personalized advice. So go ahead, add those delicious pinto beans to your next meal, and enjoy all the goodness they have to offer.

Grapefruit isn't for everyone. It can interfere with medications or cause side effects. Its acidity might worsen acid reflux or damage teeth. Despite its health benefits, those with concerns should talk to a doctor first. But, grapefruit is rich in vitamin C, antioxidants, and fibre. It's a nutritious choice for immune health and digestion. I am not a medical professional. This is only a conversation about a controversial fruit aimed at raising awareness of the importance of dietary choices. Always speak to your healthcare provider before making changes to your diet. What is Grapefruit? Grapefruit is a citrus fruit known for its sour, tangy and bitter aftertaste. It is a subtropical citrus tree that belongs to the Rutaceae family and is known as Citrus paradisi. Grapefruit are round or long in shape and have thick, yellow or orange-pink blush skin, depending on the type. Grapefruit got its name because of how the fruits cluster on the tree. When the tree fruits the clusters resemble grapes. Depending on the variety, the flesh inside can be yellow, pink, or red. Safety Grapefruit is good for you, right? It's only good for some. Some people need to be more careful about eating the fruit. Why you shouldn't eat grapefruit Grapefruit is generally considered a healthy fruit and can be part of a balanced diet. But, there are a few considerations to keep in mind: Interactions with Medications: Grapefruit and grapefruit juice can interact with certain medications. Especially those metabolised by the enzyme cytochrome P450 3A4 (CYP3A4). Interactions can affect how the medications are processed in the body. This can lead to increased or decreased drug levels. A change in levels can be harmful or reduce the effectiveness of the medication. Consult with a healthcare professional or pharmacist if you are taking medications. They can help to determine if there are any potential interactions with grapefruit. To find out more specifically how grapefruit can be harmful, watch this video by Dr Andrew Steele. Acidic Nature: Grapefruit is acidic. This can be problematic for individuals with gastrointestinal conditions. Those with gastroesophageal reflux disease (GERD) or a sensitive stomach should be careful. The high acidity in grapefruit may cause discomfort, heartburn, or worsen symptoms. If you have any digestive issues, consult with a healthcare professional. Allergies or Sensitivities: Some individuals may be allergic or sensitive to grapefruit. Allergic reactions to grapefruit are rare. It may cause hives, itching, swelling, or difficulty breathing. If you experience any adverse reactions after consuming grapefruit, seek medical attention. Dental Health: The acidity of grapefruit can contribute to tooth enamel erosion. Quantity can impact erosion especially if consumed in excess or drinking juice. Rinse your mouth with water after consuming acidic fruits to reduce the impact on your teeth. Is Grapefruit Good for Diabetes? Yes and no. Here is why: Benefits of Grapefruit for Diabetes: Low Glycaemic Index: Grapefruit has a relatively low glycaemic index (GI). This means it doesn't cause a rapid spike in blood sugar levels when consumed in moderate amounts. Fibre Content: Grapefruit is a good source of dietary fibre. Fibre can slow down the absorption of sugar and improve blood sugar control. Nutrient Content: Grapefruit is rich in nutrients, such as vitamin C, potassium, and antioxidants. These can contribute positively to the health and well-being of people with diabetes. Potential Concerns with Grapefruit and Diabetes: Interaction with Medications: Grapefruit and grapefruit juice can affect medications. This includes some commonly prescribed for diabetes. Interactions may affect the metabolism of the medications. Leading to either reduced effectiveness or increased side effects. Natural Sugars: While grapefruit has a low GI, it still contains natural sugars. This will impact blood sugar levels if consumed in large quantities. Moderation is key. Personal Tolerance: Each person's response to grapefruit can vary. Some individuals with diabetes may experience adverse reactions to grapefruit. They may notice that it affects their blood sugar levels more than others. Individuals with diabetes must check with their healthcare provider. A healthcare provider can assess potential drug interactions or adverse effects. Do this before consuming grapefruit or grapefruit products. Uses of Grapefruit Juices Salads Deserts Eaten alone Nutritional Profile Rich in vitamins, especially vitamin C A is a good source of dietary fibre Rich in antioxidants Full of minerals such as potassium and magnesium Potential Benefits A digestive aid Helpful in promoting weight loss Could contribute to heart health Different Types There are several different types of grapefruit: Marsh:  Marsh grapefruit is a white-fleshed variety with pale yellow skin. It is known for its large size and sweet flavour. Oro Blanco:  Oro Blanco is a hybrid grapefruit. It results from a cross between a white grapefruit and a pomelo. It has pale yellow or greenish skin with a sweet, mild flavour. Oro Blanco grapefruit is known for its low acidity. It is often considered less bitter than other varieties. Pink: Pink grapefruit falls between the red and white varieties. It has a pink or reddish flesh with a balance of sweetness and tartness. Ruby Red:  Ruby Red grapefruit is one of the most popular varieties. It has vibrant red or pink flesh and a sweeter, juicy flavour. This variety is known for its high sugar content and is often eaten fresh or used in juices. Star Ruby:  Star Ruby grapefruit is a red-fleshed variety like Ruby Red grapefruit. It has a deep red or pink flesh and a tangy-sweet flavour. This variety is often used in juicing, salads, and garnish. White:  White grapefruit, also known as yellow grapefruit. It has a pale yellow flesh and a tarter more acidic taste than the red varieties. Is Pomelo a Grapefruit?  It is generally believed that grapefruit is a crossbreed between a pomelo and an orange. This would make pomelo a parent plant to grapefruit. The question is often asked due to the similarities in taste and appearance. Pomelos are large citrus fruits with thick rinds and segmented flesh inside. The flesh of the pomelo is usually pale yellow, pink, or white, and it has a sweet-tart flavour. But, pomelos are milder and less sour compared to grapefruit. How Did Grapefruit Originate? The exact origin of the grapefruit (Citrus paradisi) is still being determined. It is thought to be a hybrid fruit created by natural cross-pollination. Pollination between the pomelo (Citrus maxima) and the sweet orange (Citrus sinensis). Pomelos are native to Southeast Asia, particularly Malaysia, Thailand, and Indonesia. It has a thick rind and a sweet, mild flavour. Omit, sweet oranges are believed to have originated in China. Grapefruit first appeared in the Caribbean, in Barbados, around the 18th century. Most believe that natural cross-pollination occurred. Pollination happened between pomelo trees. Europeans brought pomelo trees to the Caribbean, and orange trees were already there. From the Caribbean, grapefruit was introduced to places. For example Florida in the United States, where gained commercial importance. Since then, various grapefruit varieties have been developed through selective breeding and cultivation. Where do Grapefruit Grow? Grapefruits enjoy subtropical and tropical climates. Major producers include the United States (particularly Florida and Texas). As well as Mexico, China, South Africa, and Israel. When is Grapefruit in Season? Most grapefruit varieties and regions have a peak season around the winter months. But, some varieties peak in late fall to early spring. Northern Hemisphere Some winter regions are Florida, Texas, Mexico, and Israel. The peak months in these regions are from December to March . This is when you can find various grapefruit types available. Some varieties peak late fall to early spring. These fruits appear around October or November and continue to April or May.  Southern Hemisphere There are growing regions in the Southern Hemisphere. The regions include Australia, South Africa, Argentina, Uruguay, Brazil, and New Zealand. The peak time for grapefruit harvest and availability is in the winter. This includes late autumn to early spring, from May to September. What Does Grapefruit Taste Like? Grapefruit has a distinct sweet, tangy, and bitter flavour. The ratio of these tastes changes depending on the variety and ripeness of the fruit. Pink and red grapefruits are sweeter and have a milder bitterness. White grapefruit is more tart and bitter. Which Grapefruit is Sweeter?  Pink and red grapefruit are sweeter than white grapefruit. Pink and red grapefruits have a higher sugar content and a milder level of acidity. The pigments that give pink and red colours, such as lycopene and anthocyanins make these fruit sweeter. Sweetness can be different depending on the variety. Ruby Red grapefruit, for example, is known for its sweet flavour and is one of the sweeter varieties available. Other sweet pink and red grapefruit varieties include Star Ruby and Flame grapefruit. How to Eat  Eating grapefruit is straightforward; it's the same shape as an orange but bigger. Here are some steps to help you enjoy grapefruit: Choose a ripe grapefruit:  Look for grapefruits that feel heavy for their size and have smooth, firm skin. Avoid grapefruits with blemishes, soft spots, or wrinkled skin. Wash the grapefruit:  Rinse the grapefruit under cool water to remove any dirt or residue from the skin. Cut the grapefruit: Using a sharp knife, cut off a small slice from both ends of the grapefruit to create stable surfaces. Place the grapefruit on one end and slice the skin from top to bottom, following the fruit's contour. Remove all the bitter white pith. Segment or cut the grapefruit: If you prefer eating grapefruit without the membranes, you can segment it. Hold the peeled grapefruit over a bowl, and using a sharp knife, cut alongside each membrane, releasing the segments. Otherwise, cut into desired size pieces. Sweeten if desired (optional):  If you find the grapefruit's natural tanginess too intense, you can sprinkle a small amount of sugar. Nutritional Information  The nutritional profile of grapefruit can vary depending on the specific variety and size of the fruit. Here is an approximate breakdown of the nutritional composition of 100 grams (3.5 ounces) of raw, pink or red grapefruit: Macros Calories: 32 Carbohydrates: 8 grams Dietary fibre: 1 gram Sugars: 7 grams Protein: 1 gram Fat: 0 grams Vitamins and Minerals Vitamin C: 31.2 milligrams (52% of the daily recommended intake) Vitamin A: 115 International Units (2% of the daily recommended intake) Potassium: 135 milligrams Magnesium: 9 milligrams Health Benefits of Grapefruit What is grapefruit good for? Some key benefits overlap as the different attributes work together to support optimal health. Here is why grapefruit is good for you: Dietary Fiber Content:  Grapefruit contains dietary fibre. Fibre aids digestion, promotes feelings of fullness, and supports healthy cholesterol levels. The fibre in grapefruit may also contribute to healthy weight management. High in Vitamin C:  Vitamin C is an important antioxidant that supports the immune system. Vitamin C promotes healthy skin. It is an antioxidant that helps protect cells from damage, aids collagen production, and supports wound healing. Hydration and Electrolyte Balance:  Grapefruit has a high water content, contributing to hydration. Additionally, electrolytes such as potassium and magnesium help maintain proper fluid balance. Rich in Antioxidants: Grapefruit contains antioxidants, such as vitamin C, beta-carotene, and flavonoids. These compounds help reduce oxidative stress in the body. Less stress may help protect against chronic diseases and promote health. Supports Heart Health:  Grapefruit is low in calories and sodium rich in potassium and has some magnesium. Potassium helps maintain healthy blood pressure levels and supports proper heart function. The fibre in grapefruit helps to support healthy cholesterol levels. Magnesium assists in several ways. Magnesium helps heart rhythm, controls blood pressure, promotes vasodilation, and supports energy production. Vitamin A Content:  Vitamin A is essential for healthy vision, immune function, and cell growth. Weight management:  Grapefruit is low in calorie density and fat. Dietary fibre aids in digestion and helps you feel fuller. This combination can help with weight management and weight loss. Which Grapefruit is the Healthiest? All grapefruit varieties offer potential health benefits. But pink and red grapefruit varieties are often considered the healthiest options. Here's why: Higher Antioxidant Content:  Pink and red grapefruits have a higher antioxidant content. The pigments that give pink and red colours, lycopene, and anthocyanins, add to their antioxidant properties. Higher Vitamin A Content:  Pink and red grapefruits contain more vitamin A than white grapefruits. Vitamin A is essential for healthy vision, immune function, and cell growth. Summary There are many positive health benefits to eating grapefruit in moderation. However, there are some reasons why you shouldn't eat grapefruit, so be cautious about your consumption. The occasional grapefruit will be of little concern to most people, but for some of us, we need to research and make informed decisions before consuming this fruit. Be sure to discuss its consumption with your doctor.

Kidney stones hurt a lot and are common. Many people get them. To stop kidney stones, especially calcium oxalate stones, change your diet. Avoid foods high in oxalates. Eating less of these foods can help prevent kidney stones. Here are some foods high in oxalates to avoid or eat less of if you might get kidney stones. Things that are moderate in oxalate still need to be consumed with caution. There are some things like black tea that can add up quickly if not monitored. Also if there is a perfectly good, or even healthier option that you could swap to, wouldn't you? It is not only about the oxalate rating but about the quantity consumed. If simple swaps can reduce your overall oxalate intake without impacting your enjoyment of food it can be well worth the effort in the long run. Higher-Oxalate Foods to Limit or Avoid Spinach : This leafy green has a lot of oxalates. People at risk should eat it in moderation or avoid it. Beets : Both the roots and the greens contain high levels of oxalates. Rhubarb : Rhubarb has a tart flavour. It is a vegetable with high oxalate levels. Nuts and Seeds : Almonds, peanuts, and sesame seeds have a lot of oxalates. Soy Products : Limit soybeans. Tofu and other soy products because they have high oxalate levels. Tea : Black is moderate in oxalate. Consider limiting intake or opting for green or herbal teas instead. Chocolate : Dark chocolate is another source of high oxalate levels. Table: Oxalate-Rich Foods to Avoid for Kidney Stones and Practical Swaps Here's a table of high-oxalate foods with suggested possible low-oxalate swaps: Higher-Oxalate Food Lower-Oxalate Swap Spinach Arugula or Kale Beets Turnip or Radish Rhubarb Cranberries or Apple Almonds Macadamia, Pistachio or Walnuts Tea (Black = Moderate) Green or Most Herbal Tea Chocolate White Chocolate Tips for Reducing Oxalate Intake Pair with Calcium : Eat foods high in oxalate with foods high in calcium. This can lower oxalate absorption. Calcium binds with oxalates in the gut to help reduce absorption. Stay Hydrated : Drinking plenty of water can prevent kidney stones. Water dilutes oxalates in urine, reducing their concentration. Moderation is Key : You don't have to cut out all foods high in oxalate from your diet. It's vital to control how much you eat. Consult with Professionals : Talk to a healthcare provider or dietitian. This is important if you have a history of kidney stones. Conclusion Many healthy foods contain oxalates. If you have medical issues due to oxalate, ensure you know how much oxalate is in your food. To prevent kidney stones, limit high-oxalate foods. Drink lots of water. Also, pair oxalate-rich foods with calcium-rich ones. I hope you have enjoyed this blog on oxalate-rich foods to avoid kidney stones. If you would like more helpful swaps let me know.

If you are looking for a smoothie that feels more like a sweet treat this could be what you are looking for. This easy-to-make smoothie with blueberry, banana, spinach, and basil will satisfy your sweet tooth but do your body good at the same time. It may sound strange to add basil to a smoothie but trust me, it really lifts the flavour of the blueberries. Health Benefits This smoothie combines several nutrients for wellness. It has potassium-rich bananas for energy and hydration. Blueberries, packed with antioxidants, boost skin and immunity. Spinach adds essential vitamins and minerals. Flaxseeds contribute heart-healthy omega-3s. Oat milk adds creaminess and boosts calcium and vitamin D. Enjoy this sweet treat. It's a step towards better health. Substitutions and Variations Make this smoothie your own! You can swap oat milk for almond or soy milk to change the flavour and nutrient profile. If you prefer a stronger green taste, try substituting spinach for kale. For a thicker texture, use frozen bananas and blueberries instead. Want a bit more sweetness? Try adding a medjool date or a splash of maple syrup. These simple changes let you adapt the smoothie to your taste and nutritional needs. Smoothie Nutritional Profile Here is the nutritional breakdown for this recipe. Calories: 330 kcal Total Carbohydrates: 61 g From Sugars: 29 g Dietary Fiber: 12 g Total Fat: 9 g Saturated Fat: 1 g Unsaturated Fat: 8 g Total Protein: 8 g Specific Nutrients: Bananas: Rich in potassium and vitamins B6 and C, along with dietary fibre and natural sugars. Blueberries: Packed with antioxidants, vitamins C and K, and dietary fibre. Spinach: A nutrient-dense leafy green, offering vitamins A, C, and K, as well as minerals like iron and calcium. Basil: Contains vitamins A and K, as well as various essential oils. Oat Milk: Depending on the brand and fortification, oat milk may provide calcium, vitamin D, and vitamin B12. Flaxseeds: Omega-3 (ALA). If you are looking for a smoothie that feels more like a sweet treat this could be what you are looking for. Smoothie: Blueberry Banana Spinach Ingredients 1 banana 1 cup blueberries 2 cups of spinach 1 sprig basil 1 ½ cups of oat milk 1 tablespoon of flaxseeds Directions Peel and chop the banana. Rinse the blueberries. Wash the spinach. Pluck and rinse basil. Put the banana, blueberries, spinach, basil leaves, and flaxseeds into a blender. Add oat milk. Blend until smooth. Pour and enjoy! Not what you're looking for? Read Blueberry Coffee Smoothie Recipe.