minerals

Healthy Foods & Recipes: Plantains (Healthy Tex-Mex Plantain Tostadas)

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Plantains are a staple in many cuisines, including Tex-Mex and Latin American dishes! Here are four healthy reasons to include plantains in your diet:

1. Rich in Complex Carbohydrates for Sustained Energy

  • Unlike refined carbs, plantains provide slow-digesting complex carbohydrates, keeping energy levels steady and supporting endurance during workouts.

2. High in Fiber for Digestive Health

  • A medium plantain has about 3 grams of fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels.

3. Packed with Vitamins and Minerals

  • Plantains are a great source of potassium, which supports heart health, muscle function, and hydration. They also provide vitamin C for immunity and vitamin A for eye health.

4. Naturally Anti-Inflammatory

  • Plantains contain antioxidants and resistant starch, which may help reduce inflammation, improve insulin sensitivity, and support metabolic health.

Healthy Tex-Mex Plantain Tostadas

This dish blends the sweetness of plantains with bold Tex-Mex flavors, offering a nutrient-packed, fiber-rich meal.

Ingredients:

  • 2 ripe plantains (yellow with black spots), peeled and sliced
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp sea salt
  • 1 can (15 oz) black beans, drained and mashed
  • 1/2 tsp smoked paprika
  • 1 cup cherry tomatoes, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • 4 small corn tortillas (or lettuce wraps for a lower-carb option)
  • 1/2 avocado, sliced

Instructions:

  1. Roast the plantains: Preheat the oven to 400°F (200°C). Toss the plantain slices with olive oil, cumin, chili powder, and salt. Spread on a baking sheet and roast for 15-20 minutes, flipping halfway, until golden and slightly caramelized.
  2. Prepare the beans: In a pan, heat the mashed black beans with smoked paprika and lime juice for 5 minutes.
  3. Make the fresh salsa: In a bowl, mix cherry tomatoes, red onion, cilantro, and lime juice.
  4. Assemble the tostadas: Lightly toast the corn tortillas. Spread a layer of black beans, add the roasted plantains, and top with salsa and avocado slices.
  5. Serve warm and enjoy!

This plantain tostada balances sweet, savory, and spicy flavors, making it a delicious and nutritious meal.

Health Facts: Vitamin & Mineral Supplements that Need Food

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Several vitamins and minerals are better absorbed when taken with food, as the presence of fat, proteins, and other nutrients can enhance their bioavailability. Here’s a list of common vitamins that are typically recommended to be taken with food:

1. Fat-Soluble Vitamins:

These vitamins are absorbed best when taken with foods that contain dietary fat:

  • Vitamin A: Found in carrots, sweet potatoes, and leafy greens, but often taken as a supplement in forms like retinol or beta-carotene.
  • Vitamin D: Crucial for bone health and immunity. Supplements are more effectively absorbed when taken with fat-containing foods.
  • Vitamin E: An antioxidant found in nuts and seeds. Taking it with a meal helps optimize absorption.
  • Vitamin K: Found in leafy greens, vitamin K is important for blood clotting and bone health, and should be taken with fat for better absorption.

2. Minerals:

  • Calcium: Calcium citrate can be taken with or without food, but calcium carbonate should be taken with food for optimal absorption.
  • Magnesium: Can be better absorbed with food and may reduce the chances of gastrointestinal discomfort.
  • Zinc: While it can be taken on an empty stomach, zinc is often better tolerated and absorbed when taken with food.

3. Iron:

  • Best absorbed on an empty stomach, but taking it with a small meal or with vitamin C (like orange juice) can help improve absorption while reducing the risk of stomach upset.

4. Vitamin B Complex (especially B12):

  • Some forms of vitamin B12 (such as methylcobalamin) are absorbed more effectively with food.

Taking these vitamins and minerals with meals that contain some healthy fats (like avocados, nuts, or olive oil) will ensure you’re getting the maximum benefit from your supplements.

Source: ChatGPT

Healthy Lifestyle Tip ~ Vitamin Supplements Versus Healthy Foods: Who Wins?

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Eating a Balance Diet of Healthy Foods Wins

Vitamin and mineral supplements from a bottle simply can’t match all the biologically active compounds teeming in a well-stocked pantry. By focusing on the big picture, it’s easy to get plenty of the vitamins, minerals, and other micronutrients you need to keep you healthy and prevent disease.

Vitamins and minerals. Vitamins are organic substances found in plants and animals. Minerals are inorganic elements from the earth (soil and water). Both are essential for normal growth and optimal health.

Here’s a list of vitamins and minerals that are crucial for good health, plus the best food sources of each:

        • iron — meat, poultry, fish, and beans
        • vitamin A — carrots, sweet potatoes, spinach, kale
        • vitamin B12 — meat, poultry, fish
        • vitamin E — nuts, seeds, vegetable oils

Phytochemicals. Phytochemicals are chemicals made by plants. They are not essential to life, but they do have a positive effect on health. Diets rich in phytochemicals have been associated with a lower risk of chronic diseases, such as cancer and heart disease. They are found in fruits, vegetables, beans, and grains.

The following is a list of key phytochemicals, plus the best food sources of each.

        • flavonoids — blueberries, raspberries, strawberries, blackberries
        • carotenoids — orange vegetables such as carrots, sweet potatoes, and winter squash
        • lycopene — tomatoes
        • isoflavones — soy foods, such as soybeans (or edamame)
        • resveratrol — red grapes
        • catechins — teas

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Healthy Lifestyle Tip ~ Eating an Orange versus Drinking Orange Juice: Which is Healthier?

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Go Easy on the Juice – Enjoy the Fragrance of Peeling an Orange

According to the Google Generative AI:

Eating an orange is generally considered to be healthier than drinking orange juice. Oranges are a good source of fiber and vitamin C, as well as other vitamins and minerals. However, orange juice is often processed and may contain added sugars. 

Orange juice has very little fiber but twice the calories and sugar of a whole orange. It may be an easy way to reach your recommended fruit intake, but it can cause blood sugar spikes and even weight gain. 

Orange juice is high in antioxidants and micronutrients like vitamin C, folate, and potassium. Regular consumption has been associated with several health benefits, including improved heart health, decreased inflammation, and a reduced risk of kidney stones. 

However, scientists have found that certain nutrients in orange juice might be easier for the body to absorb than when a person consumes them from unprocessed fruit. Many health advocates advise people to eat an orange and drink water rather than opt for a serving of sugary juice.

Today’s Health Tip ~ How are You Feeding Your Brain?

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Eating Healthy Produces Big Benefits for the Brain

Think about it. Your brain is always “on.” It takes care of your thoughts and movements, your breathing and heartbeat, your senses — it works hard 24/7, even while you’re asleep. This means your brain requires a constant supply of fuel. That “fuel” comes from the foods you eat — and what’s in that fuel makes all the difference. Put simply, what you eat directly affects the structure and function of your brain and, ultimately, your mood.

Like an expensive car, your brain functions best when it gets only premium fuel. Eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress — the “waste” (free radicals) produced when the body uses oxygen, which can damage cells.

Unfortunately, just like an expensive car, your brain can be damaged if you ingest anything other than premium fuel. If substances from “low-premium” fuel (such as what you get from processed or refined foods) get to the brain, it has little ability to get rid of them. Diets high in refined sugars, for example, are harmful to the brain. In addition to worsening your body’s regulation of insulin, they also promote inflammation and oxidative stress. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression.

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