Foods with Benefits: Carrots

• orange / yellow foods are the most protective against cardio vascular disease, and carrots are among the best in this group
• contains anti-oxidants (beta-carotene)
• good for eye health (beneficial for vision and helps against glaucoma)
• has anti-cancer properties - studies have especially shown carrots to inhibit growth of colon cancer cells
• they're rich in digestive tract-supporting fiber
• source of vitamin A, K, C, potassium and much more
• they are alkalizing and help detoxify the blood

Foods with Benefits: Cucumbers

• they're a good source of anti-oxidants to help fight free radicals
• they have anti-cancer properties, particulary for estrogen related cancers (breast, ovary, uterus, prostate)
• may assist in reduced risk of cardio-vascular disease
• the skin is a good source of fibre
• contains many nutrients, and is considered a good source of Vit. A & C, potassium, molybdenum and folic acid
• they're very low in calories (only about 14 calories per 100g of cucumber) (btw, anything that contains less than 20 calories per serving is considered calorie-free food, so you can have as much as you want!) :)

Foods with Benefits: Honey

• has anti-bacterial and anti-sepctic properties, so it is also useful in treating burns and wounds
• has a healthy glycemic and may be suitable for diabetics in certain instances
• contains no fat, cholesterol or sodium and is a much healthier option to sugar
• helps with sore throat
• may help with seasonal allergies - eat 2-3 spoons of local honey daily, several months prior to pollen season - it may act similar to a vaccine (this is only said to work with local honey though, since the bees obtain the honey from the very plants growing locally which cause your allergies)
• provides instant energy - when mixed with water it is absorbed into the body within several minutes
• it is said to aid in sleep - mix a spoonfull in milk and drink before going to bed

Honey can also be substituted for sugar in baking, and it adds a really lovely taste to banana muffins.

Foods with Benefits: Agave Nectar

• it's a syrup similar in colour and consistency of maple syrup
• it's a low GI sweetener, and also safe for some diabetics
• it's a natural alternative sweetener to sugar, honey, syrup & maple syrup
• known to have anti-bacterial properties - especially for the intestine, but also when applied topically
• sweeter than sugar - can replace 1 cup of sugar with 1/3 cup agave nectar
• it contains inulin which may have cancer preventing and other beneficial properties for the intestines and colon (it's said though that, if you have an over-abundance of bad bacteria in your gut, you may be sensitive to inulin and you may exibit, among other symptoms, a number of stomach problems)

While it is generally considered a healthier alternative to sugar, there is still some debate about the benefits (or lack thereof) of agave nectar, mostly due to the fact that there are companies who sell substandard non-organic agave nectar which is not at all good for your health (because their product goes through an extensive chemical refining process which converts the natural structure of the syrup into man-made chemical fructose)...so it's best to only buy 100% organic agave nectar from a trusted source.

Foods with Benefits: Sprouts

Sprouts are one of the healthiest foods you can include in your diet - they are full of fresh, living, rejuvinating life-force:

• they contain one of the highest vitamin and mineral content of any food, and are classified as a superfood
• they contain, among others: Vit. A, B complex and C, chlorophyll, magnesium, calcium, phosphorus, sodium, potassium, protein...
• they're alkalizing on your body
• they support the regeneration of cells
• good source of fibre and protein
• low in calories and low GI
• their nutrients are easily digested and absorbed by the body
• sprouts are raw food - they contain oxygen which is vital for healthy cells - it has been found that cancer cells, viruses and bacteria cannot live in an alkaline, oxygen-rich environment.  Oxygen is also destroyed when food is cooked.
• since they sprout within a matter of days and are immediately eaten absolutely fresh, they are full of vital life-force, which is often lacking in fruits and veggies in store, as the living enzymes are depleted between the time they are picked to the time you get to eat them, sometimes more than a week later.  Thus sprouts provide us with much more nutrients than food that has had a shelf life.
• they are cheap, can be grown all year long, use up only a tiny part of your kitchen/home and is so easy that a 5 year old can do it.  If you have a bean sprouter, sprouts are the easier, quickest and most hassle-free food you'll ever prepare. :)
• examples of things you can sproute are alfalfa seeds, mung beans, chickpeas, wheat (which in it's sprouted form are safe for those who can't normally tolerate wheat products), lentils, broccoli etc

There is so much info about sprouts and their many, many health benefits that it's too much for me to cover here.  One site that has a lot of info on different sprouts and their nutritional value is Herbs are Special - if you're interested in learning more, start there!

See my post HERE on how to sprout seeds.

Foods with Benefits: Blackstrap Molasses

• good source of protein, which also helps increase energy levels - compared to meat, blackstrap molasses provides more iron for less calories, and is totally fat free
• there are many testimonies from those who say that blackstrap molasses is a better than taking iron supplements, since iron supplements tend to cause constipation and stomach problems
• good source of calcium
• also a good source of copper, manganese, potassium, magnesium, selenium and Vitamin B6
• it's a healthier option for sweetening foods since it has a lot more nutritional value than sugar (which contains nothing but sugary carbs)
• it's low GI, so is safe to use with most blood sugar level issues

If you can find the unsulphered blackstrap molasses that will be even better, since sulpher dioxide has been identified as a problematic substance involved with allergic reaction to sulfite in foods.  Sulphur dioxide is used as a preservative.  Also, sulpher dioxide is a primary component in the production of acid rain, and we wouldn't want to support that when we don't have to, now would we? :)

Blackstrap has a very distinctive flavour - some people easily take to it, but those who have tastebuds that have been conditioned for years by sugar and other rubbish artificial sweeteners may find it lacking in sweetness and will have to acquire the taste over time.  But once you have begun the transition from unhealthy processed and artificial "tasty" food to healthier real foods, you'll wonder how you could have eaten so much junk food in the first place!  Trust me. :)  Example, after only 1 month of cutting out sodas completely, and consciously making the decision to drink almost only water, I find it hard now to drink more than a few sips of soda at a time - it's just not enjoyable anymore.

Foods with Benefits: Apple Cider Vinegar

• assists in weight loss
• may help control high blood sugar levels
• it alkalizes the body
• helps with acid reflux
• helps with sore throat
• strengthens the immune system
• helps balance cholesterol
• improves digestion & gets rid of constipation
• helps curb allergies
• prevents muscle fatigue after exercise
• allevaites symptoms of arthritis and gout
• assists in detoxing
• helps with acne (1 part ACV to 4 parts water - apply and rinse after 10 mins; repeat 3 x per day)
• increases stamina
• helps with food poisoning
• helps to alleviate menstrual cramps

Raw unfiltered ACV is the best, and never use any ACV "flavoured" stuff, as they are not the real thing and don't have any of the benefits of real ACV.
It's usually safer to always dilute ACV, whether you're consuming it or applying it topically - it's acidic and may burn when swallowed or applied to the skin undiluted.

Foods with Benefits: Stevia

• it's a natural healthy alternative sweetener 
• it's 70-400 times sweeter than sugar
• safe to use by diabetics and hypoglycemics as it does not adversely affect blood glucose levels (in fact it has been shown to regulate blood sugar and bring it towards a normal balance)
• it has zero calories
• it has anti-bacterial properties that helps with tooth decay and gum disease (adding 2 drops of liquid stevia on your toothpaste before brushing, or using a mouthwash made up of a small glass of water and 5-8 drops of stevia, has been shown in improve oral health)
• may assist with healing of skin conditions such as blemishes, acne, rashes etc
• studies show that it may lower high blood pressure
• it decreases hunger sensations, so it aids in weight loss
• it's the most alkaline sweetener there is (which is a good thing)
• there are no known negative effects related to the reasonable use of stevia

Whenever possible I substitute any sugar in a recipe with stevia.  I use the following stevia/sugar conversion: 1 tsp stevia (powder) = 1 cup sugar.  Powdered stevia often leaves you with a slightly bitter aftertaste in your food, so what I've tried is using 1/2 tsp powdered stevia for every 1 cup of sugar and that has worked fine for me.

When you substitute stevia for sugar though, you're losing some moisture in the recipe, so you need to replace that lost moisture with something like yoghurt or apple sauce or whatever will suit your recipe.  In recipes containing bananas, I just add an extra banana to make up for the moisture loss, otherwise I usually use plain greek yoghurt.  It has been suggested that for every 1 cup of sugar that is replaced with stevia, 1/4 to 1/2 cup of moisture ingredients should be added.

If you live in South Africa, you can buy this at Dischem.

Foods with Benefits: Sunflower Seeds

• they are rich in Vitamin E, which is an anti-oxidant helping to neutralize free radicals
• plays a role in preventing heart disease
• they contain selenium which helps against cancer
• they contain magnesium which is good for the nerves in that it helps to relax them, thereby reducing blood pressure, muscle tension & migraines.
• the anti-inflammatory effects of Vit. E helps to reduce symptoms of asthma, osteoarthritis & rheumatoid arthritis.

I sprinkle whole sunflower seeds over muesli, coleslaw and salads (where they add a delightful little crunch), and I often add them to baked goods as well.

Foods with Benefits: Flax Seeds

• it's a small golden or dark brown colour seed, not much bigger than sesame seeds
• high in ALA fatty acids, which is one of the omega-3 fatty acids
• helps to increase HDL (good) cholesterol and helps reduce LDL (bad) cholesterol
• helps prevent high blood pressure (in fact, some people have replaced high blood pressure medication completely with flax seeds)
• good source of fibre
• helps combat diabetes, cancer, menopause, arthritis and heart disease
• the seed's external hull is very hard to digest, so one needs to crush or ground the seeds to gain maximum nutritional benefit (I ground mine fine in a coffee grinder)

I sprinkle ground flax seeds over cereals and often add some to baked goods.

I also use flax seeds as a substitute for eggs in baking.  1 tbs ground flax mixed with 1 tbs water = 1 egg (or you can add 2 or 3 tbs of water, depending on how much liquid you want to contribute to the recipe). I've only done this with muffins so far.  They say that using flax as a substitute for egg could make cakes less light and fluffy and more crumbly.