Food Keeps you Fit

 Black Bean Salad A rich, hearty and flavorful vegetarian Weight Loss meal that is rich in nutrients and only take about 30 minutes to prepare. Ingredients: 1 medium onion, chopped 2 cloves garlic, minced or pressed 2 cups cooked black beans (1 15 oz can black beans, rinsed) 115 oz can diced tomatoes 2 TBS chili powder  ½ cup cilantro Directions:  Chop onions and mince or press garlic and let sit for at least 5 minutes to enhance their health-promoting properties. Place all ingredients except cilantro-in a pot, cover, and let simmer for about 20 minutes,  Top with cilantro and serve. Nutritional value: Calories.        271.68 Carbohydrates  49.9 g Dietary Fiber.       12.24g Soluble Fiber.   0.04 g Fat-Total.        1.33 g Saturated fat    0.13 g Cholesterol.      0mg InSoluble Fiber.  0.73 g Calcium.             121.62 mg Potass...

 Herbed Potato Salad  Fresh vegetables and a light vinaigrette give this salad a lively favor. Ingredients: 1½ pounds red potatoes (about 8 potatoes), cut into cubes ½ cup light Italian dressing ½ tablespoon spicy brown mustard 1 tablespoon chopped fresh parsley 1 teaspoon garlic salt 1/4 teaspoon ground black pepper  ½ cup chopped red bell pepper ½ cup chopped green bell pepper ½ cup chopped green onions Preparation: 1. In a large pot, cook potatoes in boiling water until tender, about 10 minutes (do not overcook). 2. Drain well and let cool. 3. Cut potatoes into bite-size pieces and place in a medium bowl. 4. In a small bowl, combine dressing, mustard, parsley, and seasonings; pour over potatoes and toss well. 5. Carefully stir in bell peppers and green onions. Cover and chill until ready to serve. Nutrition information per serving:  Calories 122,  Carbohydrate 24 g,  Dietary fiber 4g,  Protein 2g,  Total fat 4 g,  Saturated Fat 1g,  T...

The Nutritional Value of Walnuts Walnuts, often referred to as "brain food," have been enjoyed for centuries for their rich flavor and impressive nutritional profile. These heart-shaped nuts are not only a delicious addition to various dishes but also offer a wide range of health benefits. In this blog, we'll explore the nutritional value of walnuts, their numerous advantages for your well-being, and creative ways to incorporate them into your diet. Nutritional Composition 1. Rich in Omega-3 Fatty Acids:  Walnuts are a unique source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. These healthy fats support brain health, reduce inflammation, and promote cardiovascular well-being. 2. Protein Powerhouse: Walnuts contain approximately 15% protein, making them a valuable plant-based protein source for vegetarians and vegans. 3. Fiber-Rich:  A 1-ounce (28g) serving of walnuts provides about 2 grams of dietary fiber. Fiber aids digestion, helps maintain a healthy...