Our pantry part #3 – fresh, frozen and dried fruits and vegetables, and superfoods

Our pantry part #3 – fresh, frozen and dried fruits and vegetables, and superfoods

Frozen fruits and vegetables

Raspberries contain more vitamin C than oranges, are super high in fiber, low in calories and supply you with a good dose of folic acid.You should eat them fresh whenever you can, but if in need, buy frozen ones.

Blueberries have one of the highest antioxidant capacities among all fruits, vegetables, spices, and seasonings. If you use them in raw desserts, they will give it a beautiful purple color.

Forest fruit mix contains strawberries, blueberries, raspberries, blackberries, blackcurrant and redcurrant all in one great healthy package.

Strawberries are the most popular berry in the world. But be sure to buy organic ones or from you local trusted farmer because strawberries are the crop that is most heavily dosed with pesticides.

Broad beans also known as fava beans, are filled with protein and are a great source of vitamins A, B1, and B2. You can use them in salads, stews and for delicious spreads.

Peas – Besides dried split peas you can get frozen ones throughout the year.

Corn – you can use it in salads, soups, and stews. We use it sparingly because it is one of the most common foods that’s likely to contain GMOs.

Dried fruits and vegetables

Apricots are an excellent source of several important nutrients, including fiber, potassium, and antioxidant carotenoid. Dry apricots are often lower in vitamin C but all other nutrients become more concentrated. Great for energy balls and raw cake base.

Figs are great as an energy snack or in a variety of other dishes. They have many health benefits like improving digestion, strengthening your bones, helping with hypertension …

Goji berries, also known as wolfberries, are considered as one of the superfoods. They have a variety of benefits like the feeling of well-being and calmness, better athletic performance and quality of sleep and weight loss. If you are taking blood thinning or diabetic medication it is best to avoid them because they may cause a negative reaction.

Raspberries – Although it’s hard to beat the flavor and texture of fresh raspberries, freeze-dried and dried raspberries have similar nutritive value as the fresh ones.

Plums – Besides many other health benefits, they are good for keeping you regular due to their high fiber content.

Dates – Best natural sweetener there is. We use it all the time for most of our raw desserts. Health benefits of dates include relief from constipation, intestinal disorders, heart problems, sexual dysfunction, diarrhea and abdominal cancer.

Cranberries – Dried cranberries are made by partially dehydrating fresh cranberries. They are popular in raw desserts, salads, and bread, with cereals or eaten on their own. Most commercially produced dried cranberries contain added sugar. They may also be coated in very small quantities of vegetable oil to keep them from sticking together. Natural food stores tend not to use this addition and, additionally, often choose not to coat them with sulfur as a preservative.

Sun-dried tomatoes serve as an excellent source of various vitamins and minerals, and they offer a range of health benefits. They contain more bioavailable lycopene than raw tomatoes. You can put them in your salads, sandwiches, make dips and spreads with them or eat them as a snack.

Exotic fruits

Mango – Beautiful, sweet, yellow fruit with refreshing taste – no wonder it is called King of the fruits. Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.

Avocado is relatively high in fat and calories but it is also one of the healthiest foods you can eat. It is rich in oleic acid which can help lower your cholesterol. You can put it in your morning smoothies, salads, pizza, sandwiches…

Superfoods – We mostly use:

Matcha powder is a finely ground powder of specially grown and processed green tea. It is used as a natural food coloring and can give your desserts and dishes a wonderful green color.

Maqui powder is made from maqui berries which contain more antioxidants than any discovered food on earth, making them an excellent addition to any diet. Maqui powder is a natural food dye and can be used to color your desserts a beautiful shade of purple.

Raspberry powder – Red raspberries are filled with phytochemicals that have been linked to a number of health benefits. They are among the best dietary sources of ellagic acid that has proven anti-mutagenic and anti-carcinogenic properties. You can use this powder to give your desserts a soft pink color.

Maca root powder is an adaptogen (a substance that helps the body to naturally adapt to stressors) and is considered one of the world’s natural superfoods. Its benefits include increased fertility in both men and women, hormone balance, a booster for the immune system, and increased energy, stamina, improved sexual function, memory, and focus. If you have thyroid issues you should consult your doctor or naturopath before taking it.

Wheatgrass provides a concentrated amount of nutrients, including iron, calcium, magnesium, amino acids, chlorophyll, and vitamins A, C and E. It is also a complete source of protein, supplying all of the essential amino acids, and more (it has about 20% of total calories coming from protein). It is a powerful detoxifier, especially for the liver and blood.

Spirulina is a blue-green algae, one of the world’s most nutritionally complete superfoods, as it offers health benefits to practically every organ and bodily function. One of the special traits of spirulina is its rich protein content. It also contains all of the essential amino acids, and 10 of 12 non-essential amino acids, along with a potent array of other beneficial nutrients.

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