Tired of the same old snacks? Try out a handful of sunflower seeds! They are as delicious as they are nutritious. Sunflowers are thought to have originated in Mexico and Peru. They were one of the first plants to ever be cultivated in the United States. For more than 5,000 years they have been used by Native Americans not only for food and a source of oil, but for other purposes including dye pigment. Here are some of the health benefits of eating sunflower seeds.

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Zucchini has been consumed for over 10,000 years but it was not until it was cultivated throughout the Americas that this once bitted vegetable developed into the sweet-flavored variety we enjoy today. This summer squash is a favorite item at Farmer’s Markets around the country and is enjoyed in a variety of different recipes. Proper preparation is key to maximize the nutritional benefits of zucchini. Here are some of these health benefits.

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One of our favorite things to grow in our garden is basil. It doesn’t get any better than adding fresh basil to a summer salad or hearty dinner recipe. Basil has a history as a token of love, an icon of hospitality and a passport to help the deceased enter paradise. It has long been appreciated for it’s medicinal qualities and cherished as a tasty addition to meals. There are many varieties of basil including Sweet Basil, Sweet Thai Basil, Holy Basil, Cinnamon Basil, and Lime Basil. Here are some of the health benefits of basil.

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This tapenade is delicious on rye or whole wheat crackers, or added to hummus in a pita sandwich.

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Parsnip has a sweet, nutty taste and is high in soluble fiber, folate, and potassium.

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Mangoes are packed with vitamin A, known to have antioxidant properties and important to the immune system. A great alternative to the long-grain rice is brown rice. Though it takes a bit longer to cook than white rice, brown rice is rich in fiber and selenium, a trace mineral that is a compenent of antioxidant enzymes.

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Fresh corn on the cob is sweeter and more tender than the canned or frozen varieties and can be used in any recipe that calls for corn. Buy the corn still in it’s husk, strop off the husk, and remove the silk. Using a sharp knife, cut along the cob lengthwise, removing several rows at a time. Corn is a good source of thiamin, fiber, folate, and vitamin C.

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We all know that beans are a favorite food here in America. Did you know that pinto beans are the most popular variety? Their creamy texture makes them a fabulous addition to a variety of recipes. Pinto beans provide great value both in terms of price and nutrition. Here are some of the health benefits of eating pinto beans.

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It doesn’t get any better than taking a big bite out of a juicy plum. These fruits have been cultivated since ancient times. One of the unique things about plums is that there are so many varieties available; even in the ancient Roman times there were over 300 varieties available! Today there are over 100 available in the United States alone. The plums all vary in size, shape, and color. Here are some of the health benefits of eating plums.

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Written by Margaux J. Rathbun, B.S., N.T.P.

Beets and their greens are one of our favorite things to eat. They are so delicious! When we go to the farmers market, we always get the extra beet greens that customers never want. The ancient Romans were the first to cultivate beets for food and the tribes that invaded Rome were responsible for introducing them to Northern Europe. Beets are a two-in-one-vegetable as you can eat both the roots and leaves. Proper preparation of beets is the key to getting the most nutrients out of them. You can enjoy them by either steaming or roasting them along side your favorite entrée. Here are some of the health benefits of eating beets and their greens.

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Written by Margaux J. Rathbun, B.S., N.T.P.

Ok, ok, so we will be honest with you. When we are hungry and wanting to eat, sea vegetables hardly ever come to mind. Seaweed is not the best tasting stuff in the world but boy is it healthy for you! The consumption of sea vegetables (aka seaweed) enjoys a long history throughout the world of more than 10,000 years. In ancient China, seaweed was a delicacy served only to honored guests and royalty. There are many different varieties including dulse, kelp, hijiki, nori, kombu, and wakame. Most sea vegetables are dried and come ready to eat. Others need to be reconstituted. The best way to select them is to be sure that they come in a tightly sealed package. Choose the form of sea vegetable that best suits your recipe and tastes. Here are some of the health benefits of eating sea vegetables.

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Written by Margaux J. Rathbun, B.S., N.T.P.

This year, we decided to grow cilantro in our garden and we love it! Cilantro bears a strong resemblance to Italian flat leaf parsley and it is sometimes called Chinese parsley. It is native to the Mediterranean and Middle Eastern regions dating back to 5,000 BC. Today, cilantro is used in a variety of dishes including Indian, Chinese, and Latin American cuisines. It is also known as coriander; the seeds are used as a spice. Here are some of the health benefits of eating cilantro.

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Written by Margaux J. Rathbun, B.S., N.T.P.

Beans, beans, the tooting food…Ok, we’ll act mature now. Seriously though, we love beans! We like to put them in everything, even breakfast foods. They are a favorite in Mexico, South America, and the Caribbean; black beans’ popularity has been increasing around the world. They are fabulous in a variety of recipes and are available dried and canned. Here are some of the health benefits of black beans.

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Written by Margaux J. Rathbun, B.S., N.T.P.

Summer is here and it’s time to eat lots of juicy fruits! Kiwifruits are one of our favorites because they are delicious and it’s fun to say their name. Kiwifruit is associated with New Zealand although it was originally from China. It was brought to New Zealand by missionaries in the early 20^th century and was known as Chinese Gooseberries. Kiwifruit were introduced to North America and other areas of the world in the 1960’s when they took on their new name in honor of the national bird of New Zealand, the Kiwi! This fruit is wonderful to eat alone or with a fruit salad. Here are some of the health benefits of eating kiwifruit.

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When we cook with coconut oil, it makes us feel like we are living on an exotic, sunny island. There is something about that tropical flavor that makes us want to pack our bags and move to Hawaii! Coconut oil is super yummy and tastes great with a variety of dishes. Our favorite ways to cook with it is with white fish (like tilapia) and chicken breasts. Add a little squirt of lime and a dash of sea salt and you’re good to go! Not only does coconut oil taste great but it’s good for you too! Here are some of the health benefits of coconut oil. Aloha!

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Open sesame! Sesame seeds are a wonderful addition to many different foods. They were believed to have originated from India where they are mentioned in early Hindu legends as a symbol of immortality. They may be the oldest condiment known to man, dating all the way back to 1,600 BC. Sesame seeds are little, flat, oval seeds with a nutty taste and crunch. Here are some of the health benefits of eating sesame seeds.

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It’s no secret that we love to cook! When it comes to making meals, olive oil is a staple in our kitchen. In fact, we are olive oil-geeks and have tons of different varieties and brands to cook with. Olives were brought to America by the Spanish and Portuguese explorers during the 15^th and 16^th centuries. They were introduced into California by the Franciscan missionaries in the late 18^th century. Olive oil is made from the crushing and pressing of olives. There are different varieties of olive oil including extra virgin olive oil, virgin olive oil, pure olive oil, and light olive oil. We always use cold pressed extra virgin olive oil because it has the most nutrients (and hasn’t been exposed to harsh heat). Here are some of the health benefits of olive oil.

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It’s that time of year where Farmer’s Markets are flourishing with beautiful fruits and vegetables. You cannot past a vegetable stand or produce isle without seeing tons of asparagus! The fleshy green spears of asparagus are both succulent and tender and have been considered a delicacy since ancient times. It was thought to be cultivated in ancient Egypt with varieties discovered in northern and southern Africa. Today, asparagus is cultivated in most subtropical and temperate parts of the world with the majority of commercially available asparagus grown in United States, Mexico, Peru, France, Spain and other Mediterranean countries. Asparagus is great with just about any dinner (we love to make asparagus soup). Here are some of the health benefits of asparagus!

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Over the years I have noticed one common nutritional mistake that almost every individual I work with commits. They tend to eat like a bird at breakfast and then like a lion later in the day. This is a huge error for a couple of reasons. First research tells us that eating a substantial breakfast with a strong protein base, keeps our insulin regulated throughout the day. This is good as we will not experience peaks and valleys in our energy and we also tend to make better choices throughout the day. Secondly when we have the majority of our calories at our morning meal, we have the entire day to burn them off.

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Jim Scheibel is a nutritionist, author (and in his words) most importantly a wellness advocate. He co founded Mission Wellness, a company that assists both individuals and companies with spreading health and wellness around the world. Jim speaks internationally on topics such as wellness and anti-aging. He is busy finalizing a book on the best anti-aging strategies. He is an avid runner, participates in yoga, meditation and loves to garden. He is involved heavily with Mission Wellness (www.MissionWellness.ca) and growing their philanthropic arm of the company. Mission Wellness is passionate about nutrition and seeing that children around the world have access to food and clean water sources.

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It’s safe to say that Swiss chard is one of the most nutritious veggies around! It has been known for its health-promoting properties since the time of the ancient Greeks and Romans. It is one of the more popular vegetables in the Mediterranean region but it is gaining popularity here in the United States. Here are some of the health benefits of eating Swiss chard.

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When it comes to eating melons, we think cantaloupes are pretty darn amazing! They are very popular in salads and desserts because of their wonderful flavor and juiciness. Cantaloupes date back to the times of ancient Greece and Rome. It is believed that it got its name from a former garden near Rome called Cantalou where it was grown. Cantaloupe is available year-round and requires very little prep to enjoy eating it. Here are some of the health benefits of eating cantaloupe.

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It’s no secret that potatoes are a staple vegetable in many households. With everything from hash browns to baked potatoes, potatoes are one of the more popular veggies! Potatoes have been cultivated by South American Indians for over 4,000 years and have served as an important food source throughout history. Spanish explorers discovered that potatoes helped prevent scurvy on their long trips overseas. This was due to the high concentration of vitamin C found in potatoes. Here are some of the health benefits of eating potatoes.

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When we tell people that we love to eat healthful and nutritious foods, some people assume that all we eat is tofu. While that isn’t necessarily true, we do love tofu and consider it to be very yummy! Tofu was discovered over 2,000 years ago by the Chinese. It is sometimes called the “cheese of Asia” because of its resemblance to a block of farmer’s cheese. Tofu is used in everything from soups, salads, and even breakfasts! It is wonderful to cook with because it really absorbs all the flavors in a dish. Here are some of the health benefits of eating tofu.

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We are big brown rice eaters! We love pairing this type of rice with everything from breakfast foods to desserts. White rice goes through a complete milling and polishing process that results in the loss of 70-90 percent of its B vitamins, large amounts of phosphorus, iron, and manganese. The United States requires that white rice be enriched with some B vitamins and iron but there are at least 11 other nutrients that are lost and never replaced. If you are a rice lover like us, brown rice is definitely the way to go! Here are some of the health benefits of eating brown rice.

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