Key Ingredients:
DILL
- 1 serving = 5 sprigs fresh = 1 tsp dried
- Per serving: 0.4 calories, 0 G protein, 0.1 g carbohydrates, 0 g fat, 0 g fiber
- Herb in the Apiaceae Family
- Anatomy: Leaves, Seeds, Flowers (Weed = stems + leaves)
- Vitamins & Minerals: A, B, C, manganese, iron, copper, many more
- Antioxidant, anti-inflammatory, antibacterial benefits: due to the flavonoid Quercetin, compound D-Limonene, Tannins, and Eugenol
- Cardiovascular benefits: potential for decreasing blood pressure
- Diabetes benefits: potential to increase insulin made due to Eugenol
- Gut benefits: potential for helping flatulence, bloating, indigestion
- Flavor: mild and citrusy
- Purchase: as a fresh bunch or dried seeds or weed
- Uses: pickling, dressings, seasoning, soups, dips, sauces
SCALLIONS (aka green onions or spring onions)
- 1 serving = 1 medium scallion
- Per serving: 4.8 calories, 0.3 g protein, 1.1 g carbohydrates, 0 g fat, 0.4 g fiber
- Allium Family: scallions, leeks, garlic, onions, shallots, chives
- Anatomy: Tops—Green, mild flavor. Bulbs—White, sharp flavor
- Vitamins: A, B, C, E, high amount of K
- Minerals: many, such as folate, calcium, copper, iron, magnesium
- Antioxidant, anti-inflammatory, antibacterial benefits: due to flavonoid Quercetin, and anthocyanin
- Immune benefits: Vitamin C and flavonoids
- Cardiovascular benefits: blood pressure, cholesterol
- Musculoskeletal: magnesium relaxes muscles & potassium helps bones
- Purchase: as a bunch
- Storage: Refrigerate in a bag or in a jar with water
COCOA POWDER
- 1 serving = 1 oz = 1 Tablespoon
- Per serving: 12 calories, 1 g protein, 3 g carbohydrates, 0.7 fat, 1 g fiber
- Unsweetened or sweetened available, be mindful
- From processing of cocoa beans of cacao tree
- Used to make chocolate: The higher the % of cocoa, the more flavanols (Dark chocolate best if 70% cocoa or greater)
- Antioxidant, anti-inflammatory: due to flavanols
- Dutch variety: milder flavor, but reduced flavanols
- Milk chocolate: adding milk reduces the amount of flavanols
- Cardiovascular benefits: helps blood pressure, cholesterol, blood flow
- Brain benefits: helps cognition, dementia, better blood flow to brain
- Skin benefits: helps with wrinkles, softness, UV damage
download and print THESE KEY recipes:
check out thESE blog bonus recipes:
