Sardines are a group of several types of small oily fish related to herrings, and were named after the island of Sardinia, where they were once found in abundance. Sardines: Tiny Fish with Big Health Benefits A much overlooked superfood, sardines are "packed" with omega-3 fatty acids, are a sustainable catch and are also free from many of the contaminants (like mercury and dioxins) that plague … [Read more...]

Vegetable Broth

Vegetable broth is a culinary staple that's essential to have on hand. But before you go and buy just any old can (or box), stop and read the label. Most are loaded with sodium and MSG. … [Read more...]

Black Beans

Black beans, also called turtle beans, are a healthy and versatile culinary staple popular throughout Mexico, Central and South America, the Caribbean and the southern United States. Along with supplying protein and fiber, black beans are high in antioxidants, low on the glycemic index and provide cancer-fighting phytoestrogens. Glycemic Index=20 Glycemic Load=5 Antioxidant Score … [Read more...]

Kidney Beans

When you think of kidney beans, you may think boring. But despite their lowly culinary status, kidney beans are truly a superfood. High in both protein and fiber, kidney beans are a low glycemic food that's packed with antioxidants. In fact, kidney beans top blueberries in their ability to quench free-radicals. Kidney bean cousins include white kidney beans (better known as cannellini beans) … [Read more...]

Heart of Palm

Hearts of palm are the edible inner portion of the stem of the cabbage palm (Euterpe oleracea) - the same tree that produces the açaí berry. These delicate, ivory-colored gourmet treats resemble white asparagus, sans tips. They have a firm, smooth texture and a flavor similar to an artichoke. Each stalk is about 4 inches long and ranges in diameter from pencil-thin to 1 to 1 1/2 … [Read more...]

Grape Leaves

Grape leaves, the large green leaves of the grapevine, are often used by Greek and Middle Eastern cooks to wrap foods for cooking, as with dolmas. In addition to wrapping foods, grape leaves can be used as decorations or garnishes, or in salads. … [Read more...]

Chicken Broth

Chicken broth is a culinary staple that's essential to have on hand. But before you go and buy just any old can, stop and read the label. Most are loaded with sodium and MSG and made from "conventionally" raised chicken. The best choice is homemade - check out our simple 30 minute gelatin-rich bone broth recipe. … [Read more...]


Sauerkraut, which translates to “sour cabbage” in German, originated in China over 2,000 years ago where it is known as "kimchi". While the traditional Chinese fermentation called for rice wine, the dish we know today is made with shredded cabbage, salt and sometimes spices. Sauerkraut is made by a process of pickling called lacto-fermentation. Lactic acid bacteria - probiotics including … [Read more...]


Native to the Mediterranean area, the olive is grown both for its fruit as well as its oil. Dozens of olive varieties exist and they vary in size and flavor. The flavor of each olive variety depends on its ripeness, the location where it is grown, and the type of processing it undergoes (oil cured, brine cured or water-cured). Although olives are relatively low in calories, and high in … [Read more...]


Capers are the flower bud of a bush native to the Mediterranean and parts of Asia. Once harvested, the buds are sun-dried and then pickled in vinegar. While capers range in size, the petite nonpareil variety from southern France is considered the finest. Capers: A Tiny Condiment with Big Antioxidant Power The capers that garnish your delectable smoked salmon appetizer and grace your zesty … [Read more...]

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