Did you know that apple cider vinegar can be beneficial for individuals with high blood sugar and triglyceride levels? How exactly does it impact the body, and what is the recommended dosage for experiencing its positive effects?
Did you know that…
Apple cider vinegar is most often used as an addition to salads or marinades
Studies show that consuming 15-30 ml (1-2 tablespoons) of apple cider vinegar a day for two months has improved parameters such as cholesterol and glucose levels
We explain how to choose a good apple cider vinegar that will have the most healthy properties
Introduction
For thousands of years, vinegar has been recognized as one of the oldest fermented products. There is extensive documented evidence that it was highly regarded as a favorite spice, preservative, and thirst-quenching beverage in ancient Babylonia.
Apple cider vinegar is produced through anaerobic alcoholic fermentation of apples with yeast, followed by aerobic acetic acid bacteria (AAB) biosynthesis of acetic acid. This vinegar has been a staple in Polish cuisine, used as an ingredient in salads, sauces, meat marinades, and even in folk medicine as a remedy for heartburn, nausea, colds, and hair loss. Its consumption offers numerous health benefits.
Apple cider vinegar contains crucial ingredients required for vital life processes, such as amino acids, minerals (iron, fluorine, potassium, calcium, copper, magnesium, sodium, phosphorus, sulfur, silicon), and vitamins, including B1, B2, B6, C, E, P, and substantial amounts of beta-carotene. Due to the presence of pectins, it has a favorable impact on the microbiome, while aiding in the treatment of anemia by increasing iron absorption.
Health Benefits
Consumption of 15-30 ml of apple cider vinegar daily for 8 weeks lowered serum total cholesterol by an average of 6 mg/dl, fasting plasma glucose by 8 mg/dl, and HbA1C by 0.5 units. There was no significant effect of apple cider vinegar consumption on serum LDL-C, HDL-C, fasting insulin or HOMA-IR. In addition, a significant reduction in total cholesterol and serum triglycerides was observed in the group of patients diagnosed with type 2 diabetes.
Animal experiments have shown that apple cider vinegar has various pharmacological functions, including antioxidant, anti-inflammatory, antidiabetic, antihypertensive and antihyperlipidemic.
Which Apple Cider Vinegar to choose?
For optimal benefits, the most healthful type of vinegar is unpasteurized, unfiltered, and unheated. Consequently, the finest quality vinegar would be naturally cloudy, viscous, and dark. It may display foam on the surface and sediment at the bottom of the bottle, which does not indicate any fault with the product. On the contrary, it confirms that the vinegar is of the highest quality and freshness. Preparing such vinegar is straightforward and can be accomplished effortlessly.
How To Make Homemade Apple Cider Vinegar? [BONUS]
To make homemade apple cider vinegar, begin by crushing the apples with a meat mallet, then pour cooled, boiled water over them and cover them with gauze. Leave the mixture in a warm area for several weeks, ensuring it is covered with a cloth. You may also add 2–3 tablespoons of sugar per liter of water to accelerate the process. Once the mixture stops foaming and no more bubbles appear, the fermentation process is complete.
The final product should have a sweet and sour taste, a pleasant aroma of apples, and be cloudy in appearance.
Given its delightful flavor and health advantages, incorporating homemade apple cider vinegar into your kitchen is unquestionably worthwhile.
Kale smoothies are a versatile and nutritious addition to your diet, perfect for enjoying as a second breakfast, afternoon snack, or pre-workout meal. While they have a green appearance, kale smoothies can be incredibly tasty when blended with the right ingredients.
Kale is a powerhouse vegetable that’s loaded with health benefits, and while it’s commonly used in snacks like kale chips or added to soups and stews, it’s healthiest when eaten raw.
That’s why incorporating it into your diet through tasty smoothies is an easy and enjoyable way to get all the health benefits that kale has to offer.
Kale is a nutrient-dense leafy green vegetable that is a great addition to a healthy diet, and when consumed in a smoothie, it can provide a variety of health benefits. Here are some potential health benefits of regularly drinking kale smoothies:
Rich in nutrients: Kale is an excellent source of vitamins A, C, and K, as well as minerals like calcium and potassium. These nutrients are essential for maintaining overall health and wellness.
Supports digestion: Kale is high in fiber, which can help promote healthy digestion and prevent constipation.
Boosts immune system: Kale contains antioxidants like vitamin C and beta-carotene, which can help boost the immune system and protect the body against infections and diseases.
Promotes heart health: Kale contains compounds like potassium and fiber that can help lower blood pressure and cholesterol levels, which in turn can reduce the risk of heart disease.
May help with weight management: Kale is low in calories and high in fiber, which can help promote feelings of fullness and prevent overeating.
To create a delicious and nutritious kale smoothie, you’ll require a few key ingredients. Firstly, you’ll need a liquid base such as milk or a plant-based alternative. Secondly, you’ll need to include a sweet fruit like bananas or dates. Lastly, fresh kale leaves should be added, along with other flavor-boosting and health-enhancing additives. The result will be a tasty and healthy beverage that incorporates the benefits of kale.
How to compose a tasty and healthy smoothie with kale?
To make a delicious and healthy kale smoothie, there are a few key ingredients you’ll need, including fresh kale. In addition, you may find it useful to include:
A liquid base for the smoothie with kale – this ensures the proper consistency of the smoothie. You can use a variety of options such as milk, plant-based drinks, yogurt, coconut water, sparkling water, kefir, or juice.
A sweet and fruity addition to the kale smoothie – this is essential for a great taste and also adds extra nutritional value. Some of the best fruits to use as a base include bananas, mangoes, apples, dates, pineapples, peaches, nectarines, or melons.
Other additions to enhance the nutritional value of the kale smoothie – this is what determines the role of the smoothie.
For example:
Complex carbohydrates like oatmeal or millet are perfect for replacing breakfast or another main meal.
Avocado adds healthy fatty acids and a creamy texture to the smoothie.
Black cumin oil is a natural ingredient that helps boost immunity.
Peanut butter, nuts, and seeds are caloric supplements that add microelements and healthy fatty acids.
Anti-inflammatory spices like cinnamon, turmeric, ginger, and others provide antioxidants and other valuable ingredients.
Other superfoods can also be added to promote health and enhance the flavor of the smoothie.
Overall, a kale smoothie is a versatile meal that can be customized to meet your specific nutritional needs and taste preferences.
Tips for making a kale smoothie
Kale has tough stems. If you don’t like fiber in your smoothie, just use the leaves of the kale.
Adjust the amount of kale to your liking. Some people add just a few leaves to their healthy cocktail to avoid an overpowering taste. Others prefer full kale smoothies with a dominant flavor.
Use a good and powerful jug blender if you’re making a large batch of kale smoothie.
If you’re using a small handheld blender (e.g. for takeaway smoothies), always put the leaves at the very bottom of the container so they’re closest to the blender blade. This way, even a weaker blender can handle chopping the kale.
You can use kale smoothies as part of a sirtfood diet, which includes sirtuin-rich cocktails.
Control the consistency of your smoothie and choose one that suits you best. You can always add more water to increase the volume without increasing calories. Too thick and intense smoothies can be a turn-off for making healthy cocktails.
8 Kale Smoothie Recipes
Creating a kale smoothie is a simple task that you can do on your own. Be creative with your ingredient choices and mix them up to make a delicious and nutritious green smoothie. If you need some inspiration, try out some of our tried and true flavor combinations.
Kale and Banana Smoothie
Ingredients:
A handful of kale
One ripe banana
One glass of kefir
One teaspoon of chia seeds
Instructions:
Blend all ingredients together until smooth.
Pour the smoothie into a glass.
Sprinkle chia seeds on top for decoration.
Kale and Banana Smoothie Recipe
Kale and apple smoothie
Make a delicious kale and apple smoothie with cinnamon in just a few simple steps. Check out the ingredients below or get creative and experiment with your own combinations!
Ingredients:
Handful of fresh kale leaves
1 glass of almond milk
1 sweet apple
1 tsp of cinnamon
1 tbsp of almond flakes for garnish
Instructions:
Wash the kale leaves and apple, and remove the core and seeds from the apple.
Combine the kale leaves, apple, and almond milk in a blender and blend until smooth.
Add cinnamon to the mixture and blend again until well combined.
Pour the smoothie into a glass and top it with a spoonful of almond flakes for a nice crunch.
Enjoy your healthy and tasty kale and apple smoothie with cinnamon!
Kale and apple smoothie
Kale and Kiwi Smoothie
Ingredients
A handful of kale
2 kiwis
4 large dates
1 glass of natural yogurt
Instructions:
Soak the dates in hot water for about 10 minutes.
Blend the kale, yogurt, kiwi, and soaked dates until smooth.
Add some of the water from the soaked dates to adjust the consistency if necessary.
Enjoy your nutritious and delicious Kale and Kiwi Smoothie!
Kale smoothie with kiwi
Kale and Avocado Smoothie
Ingredients:
A handful of kale
1 glass of water
Juice of half a lemon
1/2 avocado
1/2 banana
Method:
Put all ingredients in a blender and blend until smooth.
Adjust the amount of water to achieve the desired consistency of the smoothie.
Kale and avocado smoothie
Low calorie smoothie with kale for weight loss
Ingredients:
2 handfuls of kale,
celery stalk,
a handful of parsley,
lime juice,
sparkling or still water,
pear
A method of preparing:
Blend the cocktail ingredients thoroughly.
Adjust consistency by adding water.
Low calories kale smoothie for weight-loss
Smoothie with Kale, Banana, and Orange
Ingredients:
A handful of kale
1 large orange
1 banana
1 teaspoon of turmeric
Optional: water
Instructions:
Add kale, orange, banana, and turmeric to a blender.
Blend all ingredients until smooth.
Add water if needed to adjust the consistency to your liking.
Kale, banana and orange smoothie
Kale and Pineapple Piña colada Smoothie
Ingredients:
a handful of kale,
a large slice of fresh pineapple,
a glass of coconut water,
a spoonful of coconut milk,
a teaspoon of coconut flakes.
Instructions:
Blend kale, pineapple, coconut water, and coconut milk thoroughly to make a smooth cocktail.
Decorate the smoothie with coconut flakes. Enjoy!
Kale and pineapple Smoothie à la pinacolada
Smoothie with kale and frozen mango
Ingredients:
a handful of kale,
150 g fresh or frozen mango,
a glass of buttermilk,
a pinch of cardamom,
a pinch of cinnamon,
2 cm of fresh ginger.
Instructions:
Blend mango with kale and buttermilk.
Season the cocktail with cardamom and cinnamon.
Grate the ginger and add it to the cocktail. Blend all ingredients together.
Kale and mango smoothie
Someone’s in for ice cream?
Kale smoothie ice cream is a refreshing and healthy alternative to traditional ice cream. It’s made by blending kale with other ingredients such as frozen fruit, yogurt, milk, or nut milk to create a creamy, delicious treat.
To make kale smoothie ice cream, start by blending together your desired ingredients until smooth. Pour the mixture into an ice cream maker and churn according to the manufacturer’s instructions until it reaches a soft-serve consistency. Alternatively, if you don’t have an ice cream maker, pour the mixture into a freezer-safe container and freeze, stirring occasionally, until it reaches your desired consistency.
One great thing about kale smoothie ice cream is that you can get creative with your ingredients. Try adding in different fruits like berries, mango, or banana, and experimenting with different milk or yogurt bases to find your perfect flavor combination. You can also add in healthy mix-ins like chia seeds, hemp hearts, or flax seeds for an extra boost of nutrition.
Kale smoothie ice cream is a perfect way to satisfy your sweet tooth while still getting a serving of greens. Plus, it’s a great way to use up any leftover kale you may have on hand. So next time you’re craving something cold and sweet, give kale smoothie ice cream a try!
The Kale Smoothie that tastes like ice cream
Let’s Recap
In this blog post, we’ve shared eight different smoothie recipes that all feature kale as a key ingredient. Kale is a nutritional powerhouse, packed with vitamins and minerals, and incorporating it into your diet is a great way to support your overall health and well-being.
Each of the smoothie recipes is unique and delicious, providing a tasty way to enjoy kale in your diet. From the sweet and creamy Kale and Banana smoothie to the tropical Kale and Pineapple à la Piña colada, there’s something for everyone.
We’ve also shared tips and tricks for making the perfect kale smoothie, including how to adjust the consistency and how to use the right blender for your needs. So whether you’re a smoothie pro or just starting out, these recipes and tips are sure to help you create delicious and nutritious smoothies with kale for a healthy lifestyle.
Main photo by Toni Cuanta (pexels.com/photo/green-apple-beside-of-two-clear-glass-jars-616833/)
Cranberries have been a staple in both culinary and medicinal practices for centuries. Indigenous to North America, these small, tart berries have a rich history of use in herbal medicine. Traditionally, they were used by Native American tribes to treat a variety of ailments, from digestive issues to urinary tract infections (UTIs). Today, cranberries are still widely recognized for their health benefits, particularly when consumed in their dried form. Dried cranberries are not just a tasty snack but a powerful addition to your herbal wellness routine. Let’s explore the numerous benefits of this vibrant superfood.
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Dried cranberries pack a punch when it comes to nutrition. They are a rich source of essential vitamins, antioxidants, and fiber, all of which contribute to their incredible health benefits.
Vitamins A, C, and E: Cranberries are loaded with vitamins that help maintain healthy skin, boost immunity, and protect against free radicals. Vitamin C, in particular, is known for its immune-boosting properties, while vitamin E supports skin health and protects the body from oxidative stress.
High in Antioxidants: Cranberries are packed with flavonoids and phenolic acids, two powerful antioxidants that help fight inflammation and combat the effects of aging. These antioxidants can also help protect cells from damage caused by free radicals.
Dietary Fiber: Dried cranberries are a great source of dietary fiber, which promotes digestive health and helps maintain healthy blood sugar levels. Fiber is essential for supporting the gut and promoting regular bowel movements.
Low in Calories and Fat: Despite their rich nutrient content, dried cranberries are relatively low in calories and fat, making them a perfect snack for those looking to maintain a healthy weight while enjoying the benefits of a superfood.
Immune System Support
Cranberries are particularly renowned for their ability to boost the immune system. This is largely due to their high vitamin C content, which plays a crucial role in maintaining a strong immune defense.
Vitamin C for Immunity: As an antioxidant, vitamin C helps protect the body from infections and illnesses by supporting the production and function of white blood cells, which are essential for fighting off pathogens.
Cold and Flu Prevention: Consuming dried cranberries regularly can help reduce the severity and duration of common colds and flu. By boosting the immune system, cranberries help the body defend against seasonal viruses and infections.
Urinary Tract Health
Perhaps one of the most well-known benefits of cranberries is their ability to support urinary tract health. Cranberries have been widely studied for their role in preventing and treating urinary tract infections (UTIs).
Preventing UTIs: Dried cranberries contain a unique compound called proanthocyanidins (PACs), which prevent harmful bacteria from adhering to the urinary tract walls. This reduces the risk of developing UTIs, especially in individuals prone to recurrent infections.
Proanthocyanidins (PACs): These compounds are believed to be the key factor in cranberries’ ability to prevent UTIs. PACs act as a natural defense mechanism by blocking bacteria like E. coli from sticking to the urinary tract, thus reducing infection rates.
Digestive Health
Dried cranberries are not only great for your immune system, but they also play a vital role in maintaining a healthy digestive system.
Rich in Fiber: The dietary fiber in dried cranberries promotes healthy digestion by adding bulk to stool and improving bowel regularity. It also helps prevent constipation and supports overall gut health.
Supporting Healthy Gut Bacteria: Fiber acts as a prebiotic, providing nourishment for beneficial bacteria in the gut. A balanced gut microbiome is essential for optimal digestion and nutrient absorption.
Anti-Inflammatory Properties
Chronic inflammation is a contributing factor to many health conditions, including arthritis, cardiovascular diseases, and other chronic ailments. Cranberries can be an effective natural remedy to help reduce inflammation.
Reducing Inflammation: The antioxidants found in cranberries, particularly flavonoids, are known to have anti-inflammatory properties. These compounds help soothe inflammation in the body, potentially alleviating symptoms of conditions like arthritis.
Joint Health: Regular consumption of cranberries may support joint health by reducing inflammation in the joints, which is particularly beneficial for individuals with arthritis or other inflammatory conditions.
Cardiovascular Health
The heart-healthy benefits of cranberries cannot be overstated. Regular consumption of cranberries may help improve cardiovascular health by lowering blood pressure and cholesterol levels.
Supporting Heart Health: The antioxidants in cranberries help reduce oxidative stress, which can lead to cardiovascular disease. Studies have shown that cranberries can help improve blood vessel function and reduce the risk of plaque buildup in the arteries.
Blood Pressure and Cholesterol: Research suggests that cranberries can help reduce both systolic and diastolic blood pressure. Additionally, they can lower LDL cholesterol levels, which are known to contribute to heart disease.
Skin Benefits
Cranberries are not just beneficial for internal health; they can also improve the appearance and health of your skin.
Protection from Oxidative Stress: The antioxidants in cranberries help protect the skin from environmental stressors like UV rays and pollution. This can reduce the appearance of wrinkles, fine lines, and age spots.
Hydration and Skin Health: Cranberry extract is often used in skincare products for its hydrating and nourishing properties. It helps maintain moisture in the skin while preventing dryness and irritation.
How to Incorporate Dried Cranberries into Your Herbal Routine
Adding dried cranberries to your diet is simple and delicious. Here are a few easy ways to incorporate them into your daily herbal routine:
Teas and Herbal Blends: You can add dried cranberries to your favorite herbal teas for a fruity, antioxidant-rich boost. Combine them with herbs like chamomile, ginger, or peppermint for added benefits.
Smoothies: Add dried cranberries to smoothies for a natural sweetness and an extra dose of vitamins and antioxidants.
Salads and Snacks: Sprinkle dried cranberries on salads or mix them with nuts and seeds for a healthy, fiber-packed snack. They also make a great addition to granola or homemade energy bars.
Precautions and Considerations
While dried cranberries are generally safe for most people, there are a few precautions to keep in mind:
Potential Allergies: Some individuals may be allergic to cranberries, so it’s important to monitor for any allergic reactions, such as itching, swelling, or difficulty breathing.
Moderation: Dried cranberries can be high in sugar, particularly those that are commercially sweetened. It’s important to consume them in moderation, especially if you are watching your sugar intake or have conditions like diabetes.
Conclusion
Dried cranberries are much more than a tasty snack—they are a powerhouse of nutrients, antioxidants, and health benefits. From boosting immunity to supporting urinary tract health, digestive health, and even heart health, these berries can play a vital role in your overall wellness. Incorporating dried cranberries into your herbal routine is an easy and delicious way to support your body’s health and vitality.
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