Kresse - vegetarian recipes

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Vegan Omelet with Mung Bean “Egg”

Eggless bread omelette recipe | vegetarian omelette | no egg omelette

Baby potato fry recipe | spicy small potato fry | pan fried baby potatoes

Vegan Mushroom Sauce – No Oil Option










Kresse vegetarian recipes

4 Reasons Why You Should Start Juicing

April 24 2015 VegKitchen 

4 Reasons Why You Should Start JuicingContributed by Garrick Dee Tan. When it comes to staying healthy and fit, a lot of health experts like dieticians and doctors would say that you should eat a lot of fruit and vegetables. How much? It varies. For instance if youre a 35 year old male who does not exercise a lot, you should eat at least 2 cups of fruit and 3 cups of vegetables. This handy tool from the Centers for Disease Control and Prevention (CDC) will calculate how much you should eat depending on your age, sex and physical activity level. What counts as a cup? According to the CDC a whole small apple can be considered as a cup, a large banana is considered a cup, half a cup of sweet potato + half a cup of green beans is considered a cup. Heres the full chart. Eating all that vegetables and fruit really fills up your stomach which is great because itll leave less room for junk food but the digestive system gets overwhelmed. One option that will help health conscious folks like you and I consume more fruits and vegetables is juicing, and Ill share with you 4 reasons why you should consider incorporating this practice into your diet. - Allows you to consume more fruits and vegetables Like what I said earlier in this article depending on your age, sex and physical activity level you need to consumer 5 to 6 cups fruits and vegetables. Juicing helps you consume more because the process separates liquid from pulp. Whats left is a liquid brimming with live enzymes and nutrients get absorbed by the body without having to be digested by the gut. This in a way helps rest the digestive system. - Helps treat certain types of ailments like diabetes Diabetes is an epidemic that affects over 30 million Americans with over 1.5 million new cases per year. One of the best natural remedies used with success by a number of people to control diabetes is bitter melon. This (you guessed it) bitter fruit contains four ingredients that is known to help the bodys capability to absorb and process sugar. These four ingredients are vicine, polypeptide-P, charantin and lectin. It is so potent that doctors and health practitioners have warned against combining this with diabetic medication because it could cause hypoglycemia or a condition where the blood sugar falls to dangerously low levels. Dosages vary but the maximum you can safety take is around 2 bitter melons per day. If youve tasted bitter melon, it is very bitter and I doubt no matter how good the chef is you wont be able to eat a whole piece. An alternative is to juice bitter melon. This removes all the pulp and what you get is a concentrated drink that has helped thousands of people reverse type-2 diabetes. If pure bitter gourd is too bitter for your taste you can try adding these ingredients. Important note: If youre under medication, consult with a physician first before incorporating this into your diet because like what Ive said combining this with diabetic medication can cause hypoglycemia. And when you do take this regularly monitor blood glucose levels - if it falls within normal levels ask your doctor if you can discontinue medication. - Helps you lose weight No, Im not talking about a juice fast where youll eat nothing but juice. Im talking utilizing juicing into your diet in order to reduce hunger pangs. While a juice fast can work for the short term and Ive read a lot of success stories, the truth is it isnt sustainable for an extended period and can be dangerous if you do it the wrong way. What Im suggesting here is a solution where you dont need to starve yourself. The solution involves drinking fresh juice before a meal or in-between meals in order to curb the hunger pangs that normally would occur if we dont eat snacks in between meals. Health experts agree that eating smaller portions is the key in losing weight and keeping it off but if what you are eating in between meals is rich in fructose then this method can also work against you, which is why drinking juice or a smoothie /­­ juice combo is a better option. Not only will your body get the nutrients it craves for thus reducing appetite, it also lessens the carb and sugar intake. This will result in weight loss minus the nutrient deprivation. If you dont believe me, try some of these recipes before any meal and see if it helps in reducing hunger pangs. Some of these recipes have ingredients that help in weight loss like Avocado and Grapefruit. - Improves digestion A health digestive system is important to our overall health, in fact a third of our immune system is found in the digestive tract and research confirms this. Juicing helps indirectly by providing you with a healthier alternative to store bought juices. Fruits like lemon also help with the digestive system by lubricating the digestive system and softening the stool. Drinking a cup of warm lemon water in the morning will help improve in fact will help digestive health by stimulating the liver to produce bile which is a fluid needed to flush out waste from the gut. Another ingredient you can add to your juices to improve digestion is ginger. Eating a thumb of ginger is just plain impossible but juicing it is not and adding it adds a nice spicy contrast. Next week, Ill cover the most common mistakes a lot of people make when juicing. One of them is a key contributor in people gaining weight so please stand by for that. - For more juicing tips, visit Juicing with G.

6 Health Benefits of Apple Cider Vinegar

August 10 2014 VegKitchen 

6 Health Benefits of Apple Cider VinegarContributed by Kris Gunnars, originally printed on Authority Nutrition, reprinted with permission. For centuries, vinegar has been used for various household and cooking purposes. It is also an ancient folk remedy, claimed to help with all sorts of health problems. The most popular vinegar in the natural health community is Apple Cider Vinegar. It is claimed to lead to all sorts of beneficial effects... some of which are supported by science. This includes weight loss, lower blood sugar levels and improved symptoms of diabetes. Here are 6 health benefits of apple cider vinegar, that are supported by scientific research. 1. Apple Cider Vinegar is High in Acetic Acid, Which Has Potent Biological Effects Vinegar is made in a two-step process, related to how alcohol is made (1). The first step exposes crushed apples (or apple cider) to yeast, which ferment the sugars and turn them into alcohol. In the second step, bacteria are added to the alcohol solution, which further ferment the alcohol and turn it into acetic acid... the main active compound in vinegar. In French, the word vinegar actually means sour wine. Organic, unfiltered apple cider vinegar (like Braggs) also contains mother, strands of proteins, enzymes and friendly bacteria that give the product a murky, cobweb-like appearance. This is what it looks like: Some people believe that the mother is responsible for most of the health benefits, although there are currently no studies to support this. Apple cider vinegar only contains about 3 calories per tablespoon, which is very low. There are not many vitamins or minerals in it, but it does contain a tiny amount of potassium. Quality apple cider vinegar also contains some amino acids and antioxidants. Bottom Line: Apple cider vinegar is made by fermenting the sugars from apples. This turns them into acetic acid, the active ingredient in vinegar. 2. Acetic Acid is a Potent Antimicrobial and Can Kill Some Types of Bacteria Vinegar can help kill pathogens, including bacteria (2). It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections. However, many of these applications have currently notbeen confirmed by research. Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two thousand years ago. Vinegar has been used as a food preservative, and studies show that it inhibits bacteria (like E. coli) from growing in the food and spoiling it (3,4, 5, 6). If youre looking for a natural way to preserve your food... then apple cider vinegar could be highly useful. There have also been anecdotal reports of diluted apple cider vinegar helping with acne when applied on the skin, but I didnt find any research to confirm this so take it with a grain of salt. Bottom Line: The main substance in vinegar, acetic acid, can kill bacteria and/­­or prevent them from multiplying and reaching harmful levels. It has a history of use as a disinfectant and natural preservative. 3. Apple Cider Vinegar May Lower Blood Sugar Levels, Which is Very Useful For Diabetics By far the most successful application of vinegar to date, is in patients with type 2 diabetes. Type 2 diabetes is characterized by elevated blood sugars, either in the context of insulin resistance or an inability to produce insulin. However, elevated blood sugar can also be a problem in people who dont have diabetes... it is believed to be a major cause of ageing and various chronic diseases. So, pretty much everyone should benefit from keeping their blood sugar levels stable. The most effective (and healthiest) way to do that is to avoid refined carbs and sugar, but apple cider vinegar may also have a powerful effect. Vinegar has been shown to have numerous benefits for insulin function and blood sugar levels: - Improves insulin sensitivity during a high-carb meal by 19-34% and significantly lowers blood glucose and insulin responses (7). - Reduces blood sugar by 34% when eating 50 grams of white bread (8). - 2 tablespoons of apple cider vinegar before bedtime can reduce fasting blood sugars by 4% (9). - Numerous other studies, in both rats and humans, show that vinegar can increase insulin sensitivity and significantly lower blood sugar responses during meals (10, 11, 12, 13, 14, 15). For these reasons, vinegar can be useful for people with diabetes, pre-diabetes, or those who want to keep their blood sugar levels low to normal for other reasons. If youre currently taking blood sugar lowering medications, then check with your doctor before increasing your intake of apple cider vinegar. Bottom Line: Apple cider vinegar has shown great promise in improving insulin sensitivity and helping to lower blood sugar responses after meals. 4. There Are Some Studies Showing That Apple Cider Vinegar Can Help With Weight Loss Given that vinegar lowers blood sugar and insulin levels, it makes sense that it could help you lose weight. Several human studies suggest that vinegar can increase satiety, help you eat fewer calories and even lead to actual pounds lost on the scale. Vinegar along with high-carb meals can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day (16, 17). By reducing calorie intake, this should translate to reduced weight over time. A study in obese individuals showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss (18): - 15mL (1 tablespoon): Lost 2.6 pounds, or 1.2 kilograms. - 30mL (2 tablespoons): Lost 3.7 pounds, or 1.7 kilograms. However... keep in mind that this study went on for 12 weeks, so the true effects on body weight seem to be rather modest. That being said, just adding/­­subtracting single foods or ingredients rarely has a noticeable effect on weight. Its the entire diet/­­lifestyle that counts... you need to combine several effective methods to see results. Overall, it seems like apple cider vinegar may be useful as a weight loss aid, mainly by promoting satiety and lowering glucose and insulin levels. But it wont work any miracles on its own. Bottom Line: Studies suggest that vinegar can increase feelings of fullness and help people eat fewer calories, which can lead to weight loss. 5. Apple Cider Vinegar May Have Some Benefits For Heart Health Cardiovascular disease (heart disease and stroke) is currently the worlds biggest cause of death (19). It is known that several measurable biological factors are linked to either a decreased or increased risk of cardiovascular disease. Several of these risk factors have been shown to be improved by vinegar consumption... but all of the studies were done in rats. These rat studies showed that apple cider vinegar can lower cholesterol and triglyceride levels (20, 21). Apple cider vinegar may also contain the antioxidant chlorogenic acid, which has been shown to protect LDL cholesterol particles from becoming oxidized, a crucial step in the heart disease process (22, 23). There are also some studies showing that vinegar reduces blood pressure (a majorrisk factor) in rats (24, 25). Unfortunately, what works in animals doesnt always work in humans. The only human evidence is an observational study from Harvard showing that women who ate salad dressings with vinegar had a reduced risk of heart disease (26). But this type of study can only show an association, it can not prove that the vinegar caused anything. Bottom Line: Several animal studies have shown that vinegar can reduce blood triglycerides, cholesterol and blood pressure, but this needs to be confirmed in human studies. 6. Vinegar May be Protective Against Cancer Cancer is a terrible disease, characterized by uncontrolled growth of cells. There is a lot of hype online about the anti-cancer effects of apple cider vinegar. Some studies have shown that vinegar can kill cancer cells and shrink tumors (27, 28, 29, 30) However, all of the studies on this were done in isolated cells in test tubes, or rats, which proves nothing about what happens in a living, breathing human. Additionally, most of the studies were done on rice vinegar, not apple cider vinegar. That being said, some observational studies (which dont prove anything) have shown that vinegar ingestion is linked to decreased esophageal cancer in China, but increased bladder cancer in Serbia (31, 32). Overall... it is possible that apple cider vinegar may help to prevent cancer, but it is definitely premature to make any recommendations based on the current research. Bottom Line: Some studies in test tubes and rats have shown that rice vinegar can slow the growth of cancer cells and shrink tumors. Side Effects, Dosage and How to Use it There are a lot of wild claims about apple cider vinegar on the internet. Some say that it can increase energy levels and have all sorts of beneficial effects on health. Unfortunately ... many of these claims are not supported by science. Of course, absence of proof isnt proof that something isnt happening and anecdote often ends up becoming supported by science down the line. That being said, I wouldnt hold my breath waiting for more studies, since research on natural health products like these are both few and far between. From the little evidence available, I think that apple cider vinegar may be useful and is definitely a good candidate for some self-experimentation if youre interested in it. At the very least, apple cider vinegar seems to be safe. There are no side effects noted with normal consumption. The best way to incorporate it into your diet is to use it in your cooking... for salad dressings, and that sort of thing. Some people also like to dilute it in water and drink it as a beverage. Common dosages range from 1-2 teaspoons (5-10 mL) to 1-2 tablespoons (15-30 mL) per day. Definitely dont go above that, because excess consumption may have harmful effects. It is also possible to take it in pill/­­tablet form, but I dont recommend that because a 2005 study showed that the true vinegar content of these supplements was highly questionable (33). There is also a report of a woman having an apple cider vinegar tablet stuck in her throat, which led to esophageal burns. It is recommended to use organic, unfiltered apple cider vinegar with the mother. Braggs seems to be the most popular option, which is available on Amazon* with tons of interesting testimonials and reviews that are fun to browse through. Apple cider vinegar also has various other non-health related uses like hair conditioning, skin care, dental care, pet use and as a cleaning agent (to name a few). These can be highly useful for people who like to keep things as natural and chemical-free as possible. At the end of the day, apple cider vinegar appears to be very healthy. Its not a miracle or a cure-all like some people seem to believe, but it does clearly have some important health benefits, especially for blood sugar and weight control. This article was originally published on Authority Nutrition. *This post contains affiliate links. If the product is purchased by linking through this review, VegKitchen receives a modest commission, which helps maintain our site and helps it to continue growing! - Read more about ACV in How does Apple Cider Vinegar Help You Lose Weight? - Here are lots more natural health topics on VegKitchen’s Nutrition page.  


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