segunda-feira, 17 de abril de 2017

The Best Foods for Weight Loss

By Malia Frey


What to Eat to Lose Weight

Do you know what to eat to lose weight? You might be relieved to know that you don't have to spend a lot of money or go to fancy boutique grocery stores to fill your fridge when you're trying to slim down. In fact, most products on the best weight loss foods list are common items that you can find in any supermarket.  Smart dieters eat these cheap and easy foods and slim down faster.The best healthy foods for weight loss are naturally low in fat and calories, full of nutrients and easy to prepare. You can find foods like this in every section of the grocery store and sometimes even in convenience marts. These foods won't break your budget, but they can break the cycle of overeating and help you to lose weight.



Radishes are crunchy, packed with fiber and super low in calories. In fact, each large radish provides only 1 calorie, putting it at the top of the best weight loss foods list. The bright red veggie is also simple to store in the refrigerator and easy to pack when you need a snack on the go.Not sure what to do with radishes? If you don't like to eat radishes alone, chop them up and add them to your salad to give it a spicy pop of flavor. Or how about a delicious Radish and Olive Salad recipe? You can even cook radishes and eat them as a healthy side dish.


Cheese Minis

One of the hardest things about being on a diet is giving up the creamy rich foods that you love. Many dieters miss cheese the most. But you don't have to give up cheese entirely when you are trying to slim down. You just have to eat less of it.That's why Jarlsberg Minis are great. These cute little snacks are so easy to carry with you and because each mini round is individually packaged it's easy to control portion size. Each serving contains just 70 calories. Wanna reduce your calories even more? The new Jarlsberg Lite Minis are just 50 calories, 2.5 grams of fat and 7 grams of protein.



Remember the grapefruit diet? Well, I wouldn't necessarily recommend that program, but I would recommend adding grapefruit to your list of weight loss foods. A half grapefruit (which is a fairly generous serving) provides only 52 calories and is packed with nutrients like vitamins A, C, and B6.If you don't like grapefruit alone, add it to a fruit salad. Other fruits can be a little bit higher in calories. If you add this tangy citrus fruit to a salad with bananas and berries, you get more food for fewer calories. 


Iceberg Lettuce

Iceberg lettuce is so not cool. But it really is one of the best weight loss foods. Why? Iceberg lettuce has only 7 calories per cup. So you can bulk up your food and feel like you're eating more without adding calories. You can literally double the size of your salad, bust out your tacos and add an inch to the height of your sandwich for less than 10 calories.Iceberg lettuce also adds crunch and color to your meals and this cheap, easy-to-find veggie is packed with water - so it's hydrating too!


Beef Jerky

If you're a regular dieter with a regular life, you've probably ended up in a convenience store once or twice wandering the aisles, desperately looking for something healthy to eat. This is a tricky predicament because there aren't always diet-friendly options in those stores - except for beef jerky.This "junk food" is actually pretty good for your diet. It's not the very best weight loss food because many brands are very high in sodium. But the better brands are generally low in calories and high in protein. A natural style beef jerky, for example, has only 70 calories and 13 grams of protein per serving.


Asian Yogurt

I'm sure you've seen smart dieters gobble down Greek yogurt at meal time. And there's nothing wrong the high-protein, creamy treat. But Asian yogurt is another great option if you're trying to get protein from dairy.A single serving of Tarte Asian Yogurt is 6 ounces, slightly larger than the popular cups of Greek yogurt. Each cup provides 12 grams of protein and only 110 calories - less than Greek yogurt. The sugar count is usually lower too. Asian yogurt has 13 grams of sugar, lower than the sugar content of many other yogurts.


Slaw Mix

No matter what kind of food you like to eat, slaw mix should always be on your grocery list when you're shopping for the best weight loss foods. Why? It's the easiest way to add bulk, fiber, healthy nutrition, and crunchy flavor to any meal. Top your burgers with it, add it to tacos or build an entire salad around the easy-to-use mix.There are several kinds of slaw mix to pick from, but I like the broccoli slaw blends that include carrots. You can also find slaw blends that include only cabbage. Check the produce section of your market to see what is available near you.



If you need a tasty food that is cheap, easy to find and super versatile, then look no further than cauliflower. A serving of this crunchy vegetable provides only 25 calories 2.5 grams of fiber and 2 grams of protein.Because cauliflower has increased in popularity, you'll find plenty of online recipes for new and interesting ways to use the vegetable.  It's still an easy veggie to eat raw, but you can also mash cauliflower the same way you would mash potatoes.  Some people even make pizza crust with cauliflower.


Chick Peas

Chick peas, also called garbanzo beans, are a must have item in every dieter's pantry. A half cup of the hearty bean provides about 130 calories, almost 6 grams of fiber and 7 grams of filling protein.If you love the nutty taste of chick peas, you can eat them alone, but I usually use them to make low-calorie hummus (without the tahini).  You can also add garbanzo beans to soups and salads or make chick pea poppers as a snack that both you and your kids will love.


Chicken Broth

Nothing adds calories to your meal faster than cooking oil. Even olive oil which has many healthy properties has 120 calories per tablespoon.  It would be nice if we could use no oil at all when we saute veggies or meat, but that doesn't always work very well.In some recipes, you can cook with chicken stock instead of oil. You'll find small containers in the soup section of your supermarket and I keep at least one of these resealable one-cup boxes on hand at all times. With just a tablespoon or two, it's easy to cook onions, garlic, and other veggies and you'll add less than 5 calories to the meal.



What do you eat when you're trying to lose weight and you're craving a sandwich? Some dieters actually use cucumbers to replace bread. This savvy trick can save 200-300 calories when you're making a sandwich.If you don't like the cucumber peel (some say it tastes bitter), you can peel your cucumber before you build the sandwich. Then cut it in half lengthwise and scoop out the seeds with a spoon so each half of the cucumber has a canoe shape. After that, fill the middle with a lean meat like turkey, add tomato and peppers and you've got a yummy lean sandwich without the high-calorie bread!


Nut Butter ( in packets)

Many diet experts will tell you that peanut butter is one of the best foods for weight loss. It's true that almost all nut butters are filling and contain healthy fats. The problem with peanut butter is that it is loaded with calories and it's hard to eat just a single serving.If you absolutely need to keep nut butter in your diet when you're trying to slim down, buy it in these handy single serving packs. Then throw it into your lunch box, your briefcase or your handbag with some celery sticks for a protein and fiber-packed portion-controlled snack.


Old Fashioned Oatmeal

Do you eat oatmeal for breakfast? If you do, that's great. But some oatmeal brands are better than others. If you buy those single serving packets that come in flavors like maple syrup or apple cinnamon, then you might want to think twice.  Those packets are often loaded with sugar.Instead, look below those fancy packets in the grocery store and you'll usually find old fashioned rolled oats on the bottom shelves. Look for the cardboard canister - the same one your grandma used to buy. These oats are healthy, easy to store, cheap and each hearty serving provides 150 calories.


Roast Beef

You might think that dieters who eat roast beef are destined for failure. And you might be right.  But it is possible to eat beef and still lose weight. You just have to choose your meat carefully.If you get a craving for red meat, you can buy a lean beef choice like a filet mignon. But steaks like that are often expensive. Instead, go to your deli counter and get thinly sliced roast beef.  You can satisfy that craving for red meat with a 2-ounce serving that only contains about 80 calories. You can even use the roast beef in a cucumber sandwich to eliminate calories from bread.


Old School Popcorn

Many smart dieters eat popcorn and lose weight successfully. But many pre-popped varieties provide more calories than you need. Even the brands that advertise that they are "guilt-free" can be higher in calories. Trader Joe's Reduced Guilt Air Popped Popcorn contains 110 calories per serving.So why not buy old-school popcorn kernels and air pop it yourself? The do-it-yourself method will save money and calories to help you lose weight faster. A single serving of air-popped corn provides only 90 calories.


Yasso Bars

Dessert is absolutely off limits if you are trying to lose weight. Right? Wrong! There are quite a few frozen bars on the market that provide less than 200 calories per serving. But there are also some that also provide protein. One of these is made by Yasso. The Sea Salt Caramel bars are super creamy and delicious and each bar contains just 100 calories and 5 grams of protein.  Can't find Yasso bars in your local market, there are other brands that make portion controlled frozen treats. Just be sure to check the calorie count before you buy.


Frozen Shrimp

You're serious about weight loss, so you build each meal around a lean source of protein. But now you're sick of chicken breast and don't have the time to cook fresh fish. So what do you do? If you have a bag of frozen shrimp in the freezer, your problem is solved!A single serving of medium shrimp provides a whopping 17 grams of protein and only 77 calories.  Thaw the shrimp under cold water and toss them onto a salad, or skewer them between a few veggies and pop them on the grill for a hearty, diet-friendly meal.



Eggs go in and out of favor in the health community, but they are always on my list of the best foods for weight loss. Eggs are perfectly portion controlled, they are versatile, you can eat them at every meal, and they are packed with nutrition.A single hard-boiled egg contains only 72 calories and over 6 grams of protein. There is some fat in eggs, but it's easy to remove the yolk and eat the white if your fat consumption is too high on a given day. Sliced eggs are great in salads and whole eggs or egg whites are a great breakfast choice.


Angel Food Cake

So what's a dieter to do on a special occasion when cake is expected? There aren't many cakes that will fit into a reasonable eating plan for weight loss - except for angel food cake.A single serving of angel food cake provides only 140 calories. So how does that compare to a slice of chocolate cake? A single serving of chocolate cake provides at least twice that many calories!
If you eat angel food cake on your special occasion, top it with fresh berries and a small serving (2 tablespoons) of whipped cream to keep the total count under 200 calories.

Benefícios do chá que combina gengibre com limão para emagrecer - Chá Benefícios 

Chá verde, chá amarelo, chá branco, chá de hibisco… os chás já se tornaram grandes aliados das pessoas que desejam emagrecer, pois ajudam a eliminar a retenção de líquidos e aceleram o metabolismo.
Dentre os chás que auxiliam na perda daqueles quilinhos indesejados está a bebida que combina o gengibre e o limão. Neste artigo, conheça os benefícios destes alimentos e saiba por que a mistura é excelente aliada no processo de emagrecimento.

Benefícios do gengibre e do limão

O gengibre é um termogênico natural que acelera a queima de gordura, enquanto o limão é uma fruta eficiente na limpeza do organismo e contém propriedades digestivas.
Desta maneira, unir os dois ingredientes resulta em uma mistura antioxidante rica em vitamina C e que ajuda a emagrecer, além de proteger o organismo contra gripes e resfriados.
Confira a seguir os benefícios do gengibre e do limão:
  • Gengibre – A raiz é um termogênico natural, isto é, acelera o metabolismo e, com isso, a queima de gorduras. Devido às suas propriedades anti-inflamatórias, o gengibre também ajuda a acabar com a celulite, já que o problema aparece por inflamações das células.
  • Limão – Com poucas calorias e alta concentração de vitamina C, o limão tem poder antioxidante e atua como um desintoxicante natural no organismo, limpando as impurezas que dificultam a perda de peso. A fruta também é útil no combate ao inchaço e para reforçar o sistema imunológico, afastando gripes e resfriados.
Devido às suas propriedades, o chá que combina gengibre com limão também pode ser utilizado para melhorar o processo de digestão, evitar os gases intestinais e combater enjoos.
Benefícios do chá que combina gengibre com limão para emagrecer
Foto: Pixabay

Receita do chá de gengibre com limão


– Meio litro de água quente;
– 2 colheres de sopa de raiz de gengibre ralada;
– Meio limão com casca.

Modo de preparo:

Aqueça a água e coloque o gengibre. Aguarde 5 minutos, acrescente o limão e depois bata tudo no liquidificador. Depois de bater, se preferir coloque gelo. Beba em seguida, pois a casca do limão pode amargar a bebida.
A recomendação de consumo deste chá é de 1 litro ao longo do dia. Consumir a bebida durante o período diurno, ajuda a controlar a ansiedade e a gula.


O consumo de gengibre é contraindicado para pessoas que têm hipertireoidismo, pois elas já têm o metabolismo acelerado.
Esta bebida pode aumentar a pressão arterial e, por este motivo, não deve ser consumido por quem tem doenças cardiovasculares.
Caso você tenha qualquer problema de saúde, consulte o seu médico antes de tomar este chá

quinta-feira, 13 de abril de 2017

Can Herbs Improve My Asthma?

By Pat Bass, MD - Reviewed by a board-certified physician.

In treating asthma, herbal medicine is commonly used. Herbal medicine is the use of plants or plant extracts to promote health. Many patients look to herbal medicine asthma treatments to decrease their dependence on their traditional inhalers or just to get a little more relief. However, you need to make sure you understand the risks, benefits, and implications of such a strategy.
While not widely used or understood by medical practitioners (or even taught in U.S. Medical schools), as many as one-third to one-half of patients admit to using herbal products to treat their asthma.

Herbs purported to improve asthma include:


Alternative Asthma Treatments Are Popular

Nearly 6 in 10 patients with asthma report using some sort of complementary or alternative asthma (CAM) treatment. While the National Center for Complementary and Alternative Medicine does not endorse any specific complementary or alternative asthma treatments, nearly three quarters of a million patients will use some sort CAM treatment for their asthma.
Many patients turn to CAM because they are frustrated with their chronic illness and simply do not want another medication for their asthma symptoms. Frustrated patients say they often feel that more medication is all that modern medicine seems to offer them.
All they want is for their symptoms to be prevented.


Ginkgolides are purported to have anti inflammatory properties, reduce hyperresponsiveness and decrease bronchospasm. One study of patients large doses of Gingko showed a 10-15% improvement in FEV1.
In addition to benefiting your breathing, Ginkgo may slow memory decline in patients with dementia and improve glaucoma.
It has not helped the treatment of elevated blood pressure or recovery from stroke as some have claimed.
If you have a blood disorder or a history of blood clots, you should not take Ginkgo without discussing first with your doctor. Additionally, be aware of side effects such as skin reactions, diarrhea and nausea, dizziness, headaches, and muscle weakness. Ginkgo can also interact with some blood pressure, diabetes, and seizure medications-- so be sure to  talk with your doctor.

Ligusticum wallichii (L wallichii)

This herb decreased a number of markers of inflammation such as histamine and thromboxane and well as relaxing tracheal smooth muscle. It also increased FEV1 by 13%. Patients taking the herb for a month noted improved asthma symptoms. Dizziness and vomiting are reported side effects.

Wenyang Tonglulo mixture

In one study roasted mahuang was compared to an inhaled steroid and oral salbutamol  in a group of adult asthmatics. Improvements in FEV1 were greater in the group using the roasted mahuang. it is important to understand the comparative treatment would not be considered standard of care in the U.S.


Crocus sativus L, commonly known as saffron, is a food additive, preservative, and medicinal herb used in Islamic Traditional Medicine and as an alternative treatment for a number of different conditions including depression, pre-menstrual syndrome, and to promote eye health.
Studies have found that it has a number of possible ways to impact the pathophysiology of asthma including antioxidant, inflammatory, and immunomodulatory effects. In terms of asthma, it has been shown to relax smooth muscle, have bronchodilatory effects, and block muscarinic receptors. The relaxing effect on smooth muscle was found to be similar to that of theophylline.
Reported side effects include low blood pressure, headache, nausea, head fullness, dizziness, disinhibition, elevated mood, and appetite suppression. Reports also indicate that combining this herb with alcohol may potentiate some of these side effects.
Doses of less than 1.5 grams per day were not associated with side effects but more than 5 grams per day were found to be toxic and doses in excess of 20 grams per day potentially lethal.
It is important to understand that current standard of care for the treatment of asthma would not include saffron and no well done human studies have shown a benefit or looked at potential harmful effects. Before beginning any sort of supplement for your asthma, make sure that you discuss with your doctor.

Consider Theses Key Points Before Turning To Herbs For Your Asthma

Make sure that you review these key points before embarking on a herbal treatment for your asthma:
  • CAM practices such as herbs do not replace regular medical treatment. Herbs should not be used instead of your controller or rescue medication.
  • Before embarking on a herbal treatment talk with your regular asthma doctor. Complementary treatments may help, but will certainly not replace the treatment you receive from from your asthma doctor.
  • Discuss any herbal treatment with your doctor before starting it. Like you controller and rescue medication, herbal treatments have side effects and may have interactions with your other medications that you will want to be aware of.
  • You should not use herbal treatments instead of seeing regular doctor or trying to avoid an emergency visit.

The Bottom Line

While there is some evidence of objective improvements in measures of peak flow and airway parameters like resistance with the use of herbs for asthma, the evidence does not currently support using herbal medicine as a primary or adjunctive asthma therapy. Because of the number of patients using herbal products, more randomized controlled trials evaluating how well herbal treatments improve asthma are needed.

The Evidence

Hoffman’s review of dried ivy (Hedera helix L.) in the treatment of asthma found improvements in how much air could move through the lungs using whole body plethysmography in 3 different randomized controlled trials, the gold standard for determining the effectiveness of a drug. However, a definitive recommendation regarding the use of dried ivy as a treatment for asthma could not be made due to the small number of studies. Zhang used Xiaoqinglong decoction, a Chinese herbal medicine, as a complementary, adjunctive therapy with fluticasone in a randomized, controlled trial and found improvements in both lung function and airway resistance among patients treated with the combined treatment regimen. While other trials have showed some improvement in asthma function with Tylophora indica and Saiboku-to, there is still insufficient evidence to recommend these treatments.

What About Side effects?

Surprisingly, there is a tremendous lack of information about the safety of herbal products. Because herbal treatments are deemed ‘nutritional supplements’ and not medicines by the FDA, they are not regulated to the same extent as medications. Companies producing herbal supplements do not have to prove that they are effective, as medications must. Similarly, in order to remove a herbal supplement from the U.S. market, it must be first proved unsafe as opposed to medications which must prove safety before gaining approval. Because herbs are marketed as supplements, companies cannot make specific health claims related to herbal products.
A number of herbal products are known to have side effects:
  • Ginkgo biloba: bleeding
  • Ma-Huang (Ephedra Sinica): Hypertension, insomnia, arrhythmia, headache, seizure, stroke, heart attack.
  • Kava: Sedation, Parkinsons-like effects.
  • Saffron: low blood pressure, headache, nausea, head fullness, dizziness, disinhibition, elevated mood, and appetite suppression.

quarta-feira, 12 de abril de 2017

The Impact of Cocoa Flavanols on Cardiovascular Health

Julia Vlachojannis,



The aim of the study was to review the effect of cocoa flavanols on cardiovascular health, with emphasis on the doses ingested, and to analyze a range of cocoa products for content of these compounds. PubMed was searched from 2010 to locate systematic reviews (SR) on clinical effects of chocolate consumption. Thirteen SRs were identified and reviewed, and provided strong evidence that dark chocolate did not reduce blood pressure. The evidence was however strong for an association with increased flow-mediated vasodilatation (FMD) and moderate for an improvement in blood glucose and lipid metabolism. Our analysis showed that cocoa products with around 100 mg epicatechin can reliably increase FMD, and that cocoa flavanol doses of around 900 mg or above may decrease blood pressure in specific individuals and/or if consumed over longer periods. Out of 32 cocoa product samples analyzed, the two food supplements delivered 900 mg of total flavanols and 100 mg epicatechin in doses of 7 g and 20 g and 3 and 8 g, respectively. To achieve these doses with chocolate, around 100 to 500 g (for 900 mg flavanols) and 50 to 200 g (for 100 mg epicatechin) would need to be consumed. Chocolate products marketed for their purported health benefits should therefore declare the amounts of total flavanols and epicatechin.

terça-feira, 11 de abril de 2017

25 Vegetarian recipes you can cook in under 30 minutes

recipes in 30 min collage image

We are big fans of spending quality time on food and eating. Eating is one of the most important things you do all day long, so for physical, mental and spiritual health, it is vital to spend time and thought each part of the process from selecting ingredients and recipes, to preparing your food, to enjoying your meals to their fullest. But we also know that sometimes weeknights can be hectic and you want to have some recipes handy that are healthy and delicious but that come together in a hurry when needed. So here you have 25 great vegetarian meals that can be made in 30 minutes or less.

1. Roasted Brussels sprouts with orange butter sauce
The wonderful flavor of roasted Brussels sprouts is paired with the bright, sweet taste of orange in this quick and simple recipe. The most time is spent in prepping the sprouts and getting them in the oven. Make the sauce during the 15-20 minutes the sprouts are roasting, and voila!

2. Chickpeas simmered in masala sauce
The most time you'll spend on this is just waiting for it to simmer. Preparation of ingredients includes just chopping onions and tomatoes. The rest of the time you're letting spices meld in the pan, stirring every so often, and of course steaming the rice. In about 30 minutes, you have an incredibly flavorful meal.

3. Braised coconut spinach with chickpeas and lemon
As with the chickpeas in masala sauce, the most effort for this recipe comes in the timing of adding ingredients and allowing to simmer. There is minimal ingredient preparation -- just some onions to chop, garlic to mince, and ginger to grate -- and once everything is added in due order, you only need to allow it to simmer for 10 minutes, making this an easy 30-minute meal.

4. Roasted potato frittata with onions and peppers
A delicious breakfast dish that uses just a few basic ingredients that combine into a mouthwatering flavor. This might run a little over the 30 minute mark, but only barely and it's well worth it. Once you prep the potatoes, they will need 15 minutes in the oven. While they are roasting, get the vegetables started in the cast iron pan, and by the time they are done you'll be ready to add all the ingredients -- and the potatoes -- into the pan, then pop it in the oven to finish cooking it. Delicious!!

5. Fingerling potato salad with jalapeno-cilantro salsa
For this recipe, you're only waiting for about 15-20 minutes for the potatoes to cook, and another 5 for them to cool. Meanwhile you're making the salsa to toss with the potatoes, which is ready once the potatoes are at room temperature. Super fast, super easy, super tasty.

6. Sweet and creamy one-ingredient ice cream in 5 minutes
Dessert is as essential as any dinner or lunch! This vegan ice cream is made in just a few minutes, as long as you have a blender or food processor. There is only one single ingredient needed for this thick, decadent ice cream. But the variety of flavors it makes is limited only by your imagination!

7. Avocado scrambled eggs with onion and cheddar
A quick and easy breakfast made from scratch beats any quick and easy breakfast from a package. After you have your onions chopped and your cheese grated, this cooks up in under 15 minutes. Best part is it is both delicious and keeps you full for hours.

8. Edamame salad with avocado and radishes
The most time spent for this salad is on whisking up the dressing. The salad components -- edamame, radishes and avocado -- are thrown together in just a few minutes. That, combined with the 10 or 15 minutes more for making the dressing, means you can toss and serve this incredibly healthy dish even on the busiest of nights.

9. Avocado and chickpea salad sandwiches
How quickly can you mash up a bowl of chickpeas? That's how quickly this meal comes together. If you have only a few minutes to put together a healthy and filling snack or lunch, this is your go-to recipe. Toss everything in a bowl, mash it up, spread it on bread and YUM!

10. Spinach and avocado salad with garlic mustard vinaigrette
A simple salad with a dressing that packs a punch. You only need about 10 or 15 minutes to whisk together the dressing, then pile up the spinach and avocado and toss it with lemony-garlicky goodness.

11. Warm wheatberry salad with mushrooms and white wine
Because wheatberries take a long time to cook, this delicious and healthy salad can only be made in under 30 minutes if you cook the wheatberries ahead of time. But that actually is a great idea -- cooking a batch of wheatberries up on a Sunday to be used in recipes throughout the week would be a wonderful time-saver. So, cook your wheatberries up ahead of time, and then you'll only need a few minutes to simmer the onions and mushrooms in white wine and dress the grains. You could make this up as a quick dinner, and have leftovers the next day for lunch. Two quick meals with very little effort.

12. Lentil salad with roasted vegetables and lemon-rosemary vinaigrette
Though this recipe has three parts -- the dressing, the lentils and the roasted veggies -- it falls together quickly and easily. The most time you spend is preparing the vegetables and allowing them to roast. Put the lentils on the stove before you start the veggies and by the time you pull them from the oven the lentils should be ready. Then it's a matter of letting everything cool a bit while you make the dressing and tossing it all together.

13. Healthy mushroom and white bean soup
The ingredients are easy to gather, and you only need to do a little preparation by slicing mushrooms and chopping onions. Give a few minutes for cooking up the mushrooms and onions, and about 15 minutes of simmering the soup, and you're done!

14. Spicy mushroom stir-fry
For an incredibly fast and filling meal, try this simple stir-fry recipe, which features mustard and fennel seeds and the zip of lime juice. Toss the few ingredients in the pan, stir it for a minute and wham! -- you have a meal.

15. Cauliflower with herb salsa verde
This is a great meal for lunches or dinners. It's especially great to make this on a weeknight and have the leftovers for dinner the next day. The recipe is very simple: a little bit of preparation for the cauliflower, cook that up, and take 3 or 4 minutes to make the salsa verde. Combine and enjoy.

16. Hot and spicy curried tofu scramble
If you need a meal and you have less than 15 minutes, consider this recipe. Some spices, sliced tofu and spinach. That's it. Cook it up in a small saute pan and you have a meal in a hurry. You can also very easily make this for just one person, or as many as you want. The recipe can be adjusted to suit any number of servings.

17. Savory bite-sized quinoa and kale patties
This recipe is excellent for satisfying that fried food craving we all get sometimes, especially in times of stress. This is an excellent comfort food that is about the healthiest way to satisfy a craving for junk food. They also can be made quickly. Just combine everything in a bowl, make the patties and put them in the frying pan. Brown them on both sides and that's all there is to it!

18. Polenta with savory tomato chickpea sauce
Polenta is known for taking a long time to cook but it doesn't have to be so. With this recipe, you can start your polenta on the stove top and put it in the oven to bake for 20 minutes to finish cooking. Meanwhile, make up your sauce and let it simmer. When the polenta is done, so is the sauce -- just combine them and dig in.

19. Tuscan white bean soup
Soups are easily a favorite for quick yet healthy dinners. This recipe is no exception. Once all the ingredients are in the pot, you just need to simmer it for a little while and you have a hot, rich and filling meal with plenty of leftovers for quick lunches or dinners later in the week.

20. Spicy roasted cauliflower with lemon honey dressing
Cauliflower with a bit of a kick. This unique recipe calls for quickly coating the cauliflower in a spice mix before putting it in the oven to roast. Then you whisk together the lemon dressing. When the cauliflower comes out, combine it with the dressing and enjoy the mix of spice and sweetness. A very healthy, and very simple meal.

21. Carrot and celeriac root salad with lemon sauce
This is a really simple dish with a puckery lemon flavor. All you need to do is simmer everything for awhile, letting the vegetables soften a bit and the sauce thicken. Very easy, and the most time spent on it is waiting for everything to simmer to perfection.

22. Hearty vegetable soup with pasta shells
This meal couldn't be easier to make. Chop up vegetables, toss them in a pot with some stock and pasta shells, and simmer for awhile. It's flexible, simple, fast and so very, very delicious.

23. Cucumber salad with honey-lime yogurt dressing
This bright, fresh and satisfying salad takes only about 15 minutes to put together. Simply chop up your cucumbers and herbs, combine all the ingredients, toast up some pine nuts and you're ready to sit down and eat.

24. Swiss chard and goat cheese casserole
This recipe goes just over the 30 minute mark, but the time you actually spend on it is probably under 15 minutes. The rest is just waiting for it to bake. And I don't think a simpler recipe for a casserole exists. You basically just cook up a bit of pasta, stir all the ingredients together in a sauté pan, pour it in a casserole dish and toss it in the oven. Quick and easy, yet still healthfully homemade.

25. Roasted cauliflower with olives and rosemary
This delicious dish is surprisingly easy. Toss cauliflower in the oven to roast and a few minutes before it is ready to come out, simmer up the sauce with the olives and rosemary. Pour it over the roasted cauliflower and serve!

Melão de São Caetano

Melão de São Caetano ( Momordica charanthia)


Antidiabético, coadjuvante no tratamento de obesidade (emagrecimento), aumenta a tolerância à glicose e sua assimilação direta. Diminui colesterol e triglicerídeos. Dermatoses em geral, furunculoses de repetição. Cardiotônico suave, diurético, anti-inflamatória, digestivo, vermífugo, laxativo, febrífugo, antitumoral e antiviral.
Evitar o uso na gravidez e lactação; pode ser abortiva e teratogênica. Contra-indicado nas diarreias agudas e crônicas. Toxicidade relativa, evitando-se doses mais elevadas ou tempo prolongado. Evitar o uso em pessoas com hipoglicemia.


- Cápsula (pó da planta);
- Tintura (líquido).

Melão de São Caetano

O Melão de São Caetano, conhecido cientificamente como Momordica charanthia, é uma planta que faz parte da família das cucurbitaceae e é originária de partes como leste da Índia e sul da China. Em todo o Brasil, também vem a ser reconhecido por nomes populares como erva de São Caetano, fruto de cobra, erva das lavadeiras, Erva de São Vicente, pepino amargo, Bitter melon (inglês), Ku Gua (Chinês) e melãozinho.

É uma trepadeira de cheiro desagradável que possui flores amareladas ou esbranquiçadas, folhas palmatífidas e fruto dourado que abre-se em válvulas espinhosas, possuindo carnosidade mole em seu interior, que torna-se amarelo avermelhada quando madura.
O melão de são caetano pode ser facilmente encontrado em locais como pomares, hortas, cafezais, cercas, alambrados e terrenos baldios. Foi largamente utilizado pela medicina popular e pelas tribos do amazônas. Principalmente pelas lavadeiras para clarear roupas e tirar manchas.

Possui função: Adstringente, afrodisíaca, aperitiva, estomáquica, anticarbunculosa, anti-hemorroidário, antidiabética, antimicótica, antifebrífuga, antileucorréico, anti-reumática, antiflatulenta, anticatarral, antipirética, cicatrizante, colerética, depurativa do sangue, emenagoga, febrífuga, hipotensora, hipoglicêmica, laxante, purgativa, antitumoral e antiviral.

Parte utilizada: Frutos, hastes, folhas e sementes.

Posologia: O uso do pó varia de 20 a 40mg/kg/dia, em 3 tomadas diárias.

Contra-indicações/cuidados: gestantes, nutrizes e crianças; as sementes contém compostos tóxicos e teratogênicos, não devendo ser ingeridas em grandes quantidades, pois tambêm é abortivo e inibidor sa síntese proteíca. Tambêm é contra indiciada para pessoas que querem ter filhos. Não administrar em diabéticos, pois tem efeitos hipoglicêmicos e portadores de diarréia crônica, pois aumenta o número de evacuações e provoca a diarréia pastosa. As sementes têm compostos tóxicos e não devem ser ingeridas em grandes quantidades. Causa alterações nos testes laboratoriais do sangue - glicosúria falso-negativo em exames que usem fitas oxididantes-reagentes e reagentes de Benedict; embora não tenha efeitos fobre as leveduras e fungos; seu uso prilongado pode prejudicar a flora bacteriana fisiológica levando ao crescimento de certas leveduras oportunistas, como a cândida.

Efeitos colaterais: causa queda drástica da taxa de glicose sangüínea (hipoglicemia) em poucas horas; pode ter ação teratogênica; in vitro, é um inibidor da síntese protéica; pode causar aborto.
Por: Eliza Harada