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NUTRITIONAL GUIDANCE

Exploring Different Types of Seeds You Should Eat and Their Uses & Benefits

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Seeds are small powerhouses of nutrition, packed with essential nutrients, healthy fats, and antioxidants. Among the myriad of seeds available, pumpkin, sunflower, hemp, chia, and flax seeds stand out for their versatility and health benefits. This comprehensive guide will delve into the unique properties, nutritional profiles, health benefits, culinary uses, and storage tips for each of these seeds.

Seeds are the reproductive structures of plants and often contain high concentrations of nutrients to support the growth of new plants. Due to their nutrient density, seeds have been incorporated into various diets worldwide, not only for their health benefits but also for their ability to enhance flavor and texture in dishes.

Pumpkin Seeds

Pumpkin Seeds benefits and usesPumpkin seeds, also known as pepitas, are flat, oval-shaped seeds found inside pumpkin fruit. They have a mild, nutty flavor and can be eaten raw, roasted, or used in various recipes.

Nutritional Profile: A 1-ounce (28-gram) serving of pumpkin seeds provides:

  • Calories: 151
  • Fat: 13 grams (of which 2.5 grams are saturated fat)
  • Carbohydrates: 5 grams
    • Fiber: 1.7 grams
    • Sugar: 0.2 grams
  • Protein: 7 grams

Pumpkin seeds are also rich in:

  • Iron: 23% of the Daily Value (DV)
  • Magnesium: 37% of the DV
  • Zinc: 14% of the DV
  • Copper: 19% of the DV

Health Benefits:

  1. Heart Health: Pumpkin seeds are a good source of magnesium, which supports heart health by regulating blood pressure and preventing cardiovascular diseases.
  2. Prostate Health: They contain zinc, which is essential for prostate health and may reduce the risk of prostate enlargement and cancer.
  3. Antioxidant Properties: Pumpkin seeds are high in antioxidants like vitamin E and carotenoids, which help combat oxidative stress and inflammation.

Culinary Uses:

  • Snacking: Enjoy roasted pumpkin seeds as a crunchy, nutritious snack.
  • Salads: Add raw or roasted pumpkin seeds to salads for added texture and flavor.
  • Baking: Incorporate pumpkin seeds into bread, muffins, and granola for extra crunch.

Storage: Store pumpkin seeds in an airtight container in a cool, dry place. They can also be kept in the refrigerator or freezer to extend their shelf life, typically up to six months.

Sunflower Seeds

Sunflower Seeds

Sunflower seeds come from the sunflower plant’s large, flowering head. They are known for their slightly sweet and nutty flavor and can be eaten raw, roasted, or as part of various dishes.

Nutritional Profile: A 1-ounce (28-gram) serving of sunflower seeds provides:

 

  • Calories: 164
  • Fat: 14 grams (of which 1.5 grams are saturated fat)
  • Carbohydrates: 6 grams
    • Fiber: 2 grams
    • Sugar: 1 gram
  • Protein: 6 grams

Sunflower seeds are also rich in:

  • Vitamin E: 28% of the DV
  • Magnesium: 27% of the DV
  • Selenium: 32% of the DV
  • Copper: 21% of the DV

Health Benefits:

  1. Skin Health: Sunflower seeds are high in vitamin E, an antioxidant that protects the skin from oxidative damage and supports healthy aging.
  2. Bone Health: The magnesium content in sunflower seeds supports bone health by aiding in the absorption of calcium.
  3. Anti-Inflammatory Properties: Sunflower seeds contain compounds that can help reduce inflammation and support overall immune function.

Culinary Uses:

  • Trail Mix: Include sunflower seeds in trail mix for a crunchy, nutritious snack.
  • Granola and Bars: Use sunflower seeds in homemade granola bars or energy balls.
  • Salads and Soups: Sprinkle on salads and soups for added texture and flavor.

Storage: Keep sunflower seeds in an airtight container in a cool, dry place. For longer shelf life, store in the refrigerator or freezer, where they can last up to six months.

Hemp Seeds

Hemp seedsHemp seeds, or hemp hearts, are the seeds of the hemp plant, known for their nutty flavor and soft texture. They are often used in healthy foods due to their impressive nutrient profile.

Nutritional Profile: A 1-ounce (28-gram) serving of hemp seeds provides:

  • Calories: 157
  • Fat: 13 grams (of which 1.2 grams are saturated fat)
  • Carbohydrates: 2.6 grams
    • Fiber: 1 gram
    • Sugars: 0.5 grams
  • Protein: 10 grams

Hemp seeds are also rich in:

  • Omega-3 Fatty Acids: 2,600 mg
  • Omega-6 Fatty Acids: 7,000 mg
  • Magnesium: 48% of the DV
  • Iron: 15% of the DV

Health Benefits:

  1. Heart Health: Rich in omega-3 and omega-6 fatty acids, hemp seeds support heart health by reducing cholesterol levels and promoting healthy blood pressure.
  2. Digestive Health: The fiber content in hemp seeds supports digestive health by promoting regular bowel movements.
  3. Skin Health: Hemp seeds contain essential fatty acids that support healthy skin and may alleviate conditions like eczema.

Culinary Uses:

  • Smoothies: Blend hemp seeds into smoothies for an added protein boost.
  • Salads and Soups: Sprinkle hemp seeds on salads or soups for a nutty flavor and extra protein.
  • Baking: Add hemp seeds to baked goods like muffins, cookies, or bread.

Storage: Store hemp seeds in an airtight container in a cool, dry place. They can also be kept in the refrigerator or freezer to prolong freshness, typically up to six months.

Chia Seeds

chia seeds

Chia seeds are tiny, oval seeds from the Salvia hispanica plant. They have a mild flavor and can absorb liquid to form a gel-like consistency.

Nutritional Profile: A 1-ounce (28-gram) serving of chia seeds provides:

  • Calories: 137
  • Fat: 9 grams (of which 1 gram is saturated fat)
  • Carbohydrates: 12 grams
    • Fiber: 11 grams
    • Sugars: 0 grams
  • Protein: 4 grams

Chia seeds are also rich in:

  • Omega-3 Fatty Acids: 5,000 mg
  • Calcium: 18% of the DV
  • Iron: 12% of the DV
  • Magnesium: 30% of the DV

Health Benefits:

  1. Digestive Health: High in fiber, chia seeds promote healthy digestion and can help prevent constipation.
  2. Heart Health: The omega-3 fatty acids in chia seeds support heart health by reducing inflammation and lowering cholesterol levels.
  3. Bone Health: Chia seeds are a good source of calcium and magnesium, which support bone health.

Culinary Uses:

  • Puddings: Make chia seed pudding by soaking chia seeds in liquid overnight until they form a gel-like texture.
  • Smoothies: Add chia seeds to smoothies for added fiber and omega-3s.
  • Baking: Incorporate chia seeds into baked goods for extra texture and nutrition.

Storage: Store chia seeds in an airtight container in a cool, dry place. They have a long shelf life and can last up to two years if stored properly.

Flax Seeds

Flax seeds benefits and uses

Flax seeds are small, brown or golden seeds from the flax plant. They are known for their high omega-3 content.

Nutritional Profile: A 1-ounce (28-gram) serving of flax seeds provides:

  • Calories: 150
  • Fat: 12 grams (of which 1 gram is saturated fat)
  • Carbohydrates: 8 grams
    • Fiber: 8 grams
    • Sugars: 0.2 grams
  • Protein: 5 grams

Flax seeds are also rich in:

  • Omega-3 Fatty Acids: 6,000 mg
  • Magnesium: 27% of the DV
  • Iron: 8% of the DV
  • Lignans: High in plant compounds that have antioxidant properties

 

Health Benefits:

  1. Heart Health: Flax seeds are a rich source of omega-3 fatty acids, which help reduce inflammation and lower the risk of heart disease.
  2. Digestive Health: The high fiber content in flax seeds supports digestive health and can help prevent constipation.
  3. Hormonal Balance: Flax seeds contain lignans, which may help balance hormones and reduce the risk of hormone-related cancers.

Culinary Uses:

  • Smoothies: Blend flax seeds into smoothies for added fiber and omega-3s.
  • Baking: Add ground flax seeds to muffins, bread, and other baked goods for extra nutrition.
  • Toppings: Sprinkle flax seeds on yogurt, oatmeal, or salads for added texture and nutrients.

Storage:

  • Whole Flax Seeds: Store whole flax seeds in an airtight container in a cool, dry place. They can last up to a year at room temperature. For extended freshness, you can refrigerate or freeze them.
  • Ground Flax Seeds: Ground flax seeds have a shorter shelf life due to their higher exposure to air and light. Store them in an airtight container in the refrigerator or freezer to maintain their nutritional value, typically up to six months.

Key Points

  • Nutritional Powerhouses:
    Pumpkin, sunflower, hemp, chia, and flax seeds are rich in essential nutrients like healthy fats, proteins, and vitamins, making them valuable additions to a balanced diet.
  • Health Benefits:
    Each type of seed discussed above offers unique and some common health benefits, including support for heart health, digestive health, and skin health. They also provide antioxidants and essential fatty acids.
  • Versatility in Cooking:
    These seeds can be incorporated into a wide range of dishes, from snacks and breakfast items to salads and baked goods. Their versatility enhances both flavor and nutrition.
  • Proper Storage:
    To maintain freshness and extend shelf life, store seeds in airtight containers in cool, dry places. For longer storage, refrigeration or freezing is recommended.
  • Purchasing Tips:
    Choose seeds that are fresh and minimally processed. Opt for non-GMO options if possible, and check for any added sugars or preservatives in store-bought varieties.

Conclusion

Seeds are small but mighty, offering a wealth of nutrients and health benefits. Whether you’re adding pumpkin seeds for a crunchy snack, sunflower seeds for a vitamin-rich topping, hemp seeds for their protein content, chia seeds for their gel-like texture in puddings, or flax seeds for their omega-3 fatty acids, incorporating these seeds into your diet can enhance your overall health and well-being.

Each type of those seed brings its own unique set of benefits and uses, making them versatile additions to a variety of dishes. By understanding their nutritional profiles, health benefits, and culinary applications, you can make informed choices about how to include these seeds in your diet.

With proper storage techniques and a mindful approach to purchasing, you can enjoy the full spectrum of flavors and benefits that these seeds offer. So go ahead and explore the world of seeds—your taste buds and your body will thank you!

 

5 Ways To Use Cocoa Powder In Everyday Foods

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Cocoa powder is a type of powder made by grinding the beans of the cacao tree and is commonly used in baking and cooking, and is known for its rich, chocolate flavor. It is a versatile ingredient that can be used in a variety of recipes, including cakes, brownies, cookies, smoothies, and more.cocoa powder

Cocoa powder is considered as a healthier source of antioxidants and nutrients. It is also often used in raw food diets and vegan diets as a natural sweetener and flavoring.

Cocoa Powder Uses in Everyday Foods

It can be used in a variety of everyday foods to add a rich chocolate flavor and nutritional benefits. Here are some examples:

  1. Use in Smoothies

Adding Cocoa powder to your morning smoothie can help you start the day off on a sweet note. You can blend Cocoa powder with fruits, nuts, and other healthy ingredients to make a delicious and nutritious smoothie.

  1. Use in Oatmeal

Sprinkling it on your morning bowl of oatmeal is a great way to add a chocolate flavor and some antioxidants to your breakfast.

  1. Use in Hot Chocolate

Mix Cocoa powder with milk, almond milk, or another milk alternative to make a healthy and delicious hot chocolate. You can sweeten it with honey, maple syrup, or another natural sweetener.

  1. Use in Baked Goods

It can be used in a variety of baked goods, such as cakes, brownies, and cookies. You can substitute some of the flour in the recipe with Cocoa powder to create a healthier, chocolatey version of your favorite dessert.

  1. Use in Energy Balls

Cocoa powder can be mixed with dates, nuts, and other ingredients to make healthy energy balls that are perfect for a mid-day snack or a pre-workout boost.

Health Benefits of Cocoa Powder

It has a range of potential health benefits due to its nutrient content. Here are some of the potential benefits:

  1. Rich in antioxidants: Cocoa powder is high in flavonoids, a type of antioxidant that can help protect your body against damage from free radicals.
  2. May improve heart health: Some studies have found that Cocoa powder may help lower blood pressure and reduce the risk of heart disease.
  3. May boost cognitive function: Cocoa powder contains compounds like caffeine and theobromine that can help improve focus and mental alertness.
  4. May reduce inflammation: The flavonoids in Cocoa powder may help reduce inflammation in the body, which is linked to many chronic diseases.
  5. May improve mood: Cocoa powder contains a compound called phenylethylamine, which can help boost mood and promote feelings of happiness.
  6. May support weight loss: Cocoa powder is low in calories and high in fiber, which can help you feel full and satisfied after eating, potentially reducing your overall calorie intake.

What are Oat Groats? How are they different than traditional Rolled Oats or Instant Oats? What is the best recipe to cook oat groats?

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oat groats

Gerbs oat groats are incredibly flavorful & nutritious

Oat groats, traditional rolled oats and instant quick cooking oats are essential ingredients to make piping hot bowls of oatmeal, their high fiber and protein content are slowly digested and as a result, you will find yourself eating less throughout the day. Oat groats, or raw hulled Oat grains are delicious and make a healthful addition to your diet. Like other whole grains, they help fight Type 2 diabetes and cardiovascular disease.

oat groats

Commonly called whole oats, oat groats, are the untreated, natural, hulled oats with the outermost inedible chaff, or hull, removed. Steel cut oats, are whole oat groats that have been sliced in half, nutritionally they are the same, the only difference is the cooking time is slightly less. They offer superior nutrition because the endosperm, the germ, and the bran are all preserved. They contain loads of fiber plus protein, antioxidants, minerals, various B vitamins, plus the heart healthy polysaccharide fats.

Nutritional Information for 1/4 Cup – Gerbs Oat Groats

 

Minerals

Calcium – 16.20 mg (1 % DV)

Iron – 2.00 mg (11 % DV)

Potassium – 144.00 mg (3 % DV)

Sodium – 0.00 mg (0 % DV)

Proteins & Amino acids

Protein – 5.00 g (10 % DV)

Carbohydrates

Carbohydrate – 34.00 g (12 % DV)

Fiber – 5.00 g (18 % DV)

Sugars  0.00 g

Net carbs – 29 g

Fats and Fatty Acids

Fat – 2.502 g (3 % DV)

Saturated fatty acids – 0.500 g  (2 % DV)

Fatty acids (total trans) – 0.000 g

Sterols

Cholesterol – 0.00 mg     0 %

So, what is the difference between whole oat groats, traditional rolled oats and Instant oats?

oat groats, traditional rolled oats and Instant oats

If you think about it in regards of processing time at the farm, as we move from left to right, marginal amounts of fiber content and nutritional benefits are lost as the whole oat groat, is steamed, smashed/pressed (Gerbs Traditional Rolled Oats) and ultimately cut or smashed into smaller pieces yielding the Gerbs quick cooking oat grain. Conversely the cooking time will dramatically decrease from the whole Oat groat to the instant quick cooking oats, but the ‘nutty’ flavor, texture and consistency will also change. Outside of how much time you have in a given morning, the best way to determine which of these three you like the most is to order some below, set aside an hour or so, make batches of each this weekend, and do a family blind taste test (how fun right!) You never know what will be your favorite, and do not let cooking time dictate your preference.

Gerbs Oat Groats

gerbs oat groats

Key Features of Oat Groats:

  • Oat groats contribute beneficial minerals — including iron and phosphorus — to your diet. Both iron and phosphorus make up components of compounds essential to good health. Phosphorus is incorporated into your DNA, bone mineral tissue and ATP — a source of energy — while iron is incorporated into hemoglobin and myoglobin, two proteins you need to transport and store oxygen. Each serving of oat groats contains 204 milligrams of phosphorus, or 29 percent of your recommended daily intake.
  • Oat groats also offer antioxidant benefits due to their zinc and copper content. Both minerals protect your tissues from free radicals, which would otherwise damage your DNA, contributing to genetic mutations and disease. Zinc also plays a role in immune function, while copper supports nervous system health. Each serving of oat groats offers 244 micrograms of copper — 27 percent of the recommended daily intake, according to the Institute of Medicine.
  • Oat groats take much longer to cook than rolled or steel-cut oats — up to an hour — so they’re best suited to leisurely breakfasts rather than a quick meal before you jump into your daily grind. Try them topped with fresh berries, sliced banana and pecans. Alternatively, use cooked oat groats in grain salads. Combine the groats with dried cranberries, chopped dried figs and an orange-and-mint dressing, or mix them with toasted walnuts, chopped kale, slices of roasted carrots and parsnips.
  • Each serving — a 1/4 cup raw, or approximately 1 cup cooked — contains 152 calories and provides 8 percent of the daily calorie intake in a 2,000-calorie diet. The groats provide 6 grams of protein per serving, which helps maintain healthy tissue and a strong immune system. A serving of groats also contains 26 grams of carbohydrates, including 4.1 grams of dietary fiber. These carbs fuel your active lifestyle and provide energy needed for brain function.

Gerbs Traditional Rolled Oats (Oatmeal)

Gerbs Traditional Rolled Oats

Gerbs Traditional Oats are among the healthiest grains on earth. They’re a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.

Contains Fiber
Oats contain dietary fiber. Although it’s indigestible by your body, fiber helps to regulate digestion and prevent constipation. It may also help control your blood sugar and promote a feeling of fullness after eating, allowing you to cut calories with less hunger. Soluble fiber found in oats is particularly helpful for lowering bad cholesterol levels.

Lower Cholesterol
Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.

Lower Blood Sugar
Due to the soluble fiber beta-glucan, oats may improve insulin sensitivity and help lower blood sugar levels.

Lose Weight
Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.

Gerbs Instant Quick Cooking Oats (Oatmeal)

Gerbs Instant Quick Cooking Oats

Features of Gerbs Instant Oats

  • Starting your day with a bowl of instant oatmeal boosts your intake of B-complex vitamins. Each cooked cup provides half of your recommended daily intake for vitamin B-6, thiamin, riboflavin and niacin, nutrients that help your body metabolize the carbohydrates, protein and fat in food. It also gives you half of your daily requirement of vitamin A, an antioxidant that benefits your vision and helps strengthen your immune system. It also contains 30 percent of the folate you need daily.
  • The Institute of Medicine recommends that adults get 55 micrograms of selenium per day. Selenium is a mineral that may benefit your immune system, heart and thyroid, according to the National Institutes of Health. A cup of cooked instant oatmeal provides 12 micrograms of selenium, giving you one-fifth of the selenium you need each day. Selenium acts as an antioxidant, scavenging free radicals that damage cells, so an adequate intake may help prevent premature aging and chronic diseases.
  • Instant Oats are also rich in calcium, magnesium and phosphorus, which are crucial for the health of your bones, nerve function and muscle development. A cup of instant oatmeal contains 20 to 30 percent of each of those minerals. It provides men with 13 percent of the zinc and more than 100 percent of the iron they need daily, and it gives women 18 percent of the zinc and 80 percent of the iron they need each day. Zinc is an antioxidant that may shorten the duration of colds and viral infection.

Gerbs Whole Oat Groat Porridge Recipe

Gerbs Whole Oat Groat Porridge Recipe

Ingredients

3 cups water

1 cup Gerbs Oat Groats

dash powdered sea salt

Stove Top Directions

Bring water and salt to a boil in a medium saucepan. Add the oat groats, cover, and reduce temperature to a gentle simmer for 40 minutes. Remove the lid and simmer for 10-15 minutes longer, stirring occasionally, until soft and water is absorbed.

If desired, remove from heat, cover and let stand for 10 minutes before serving.

Excellent Topping Ideas

Storing, Reheating, And Freezing

Since making groat has a longer preparation time compared to standard oatmeal, we like to make super large batches on Sunday’s to refrigerate in individual lock n’ stack containers to have on hand for and entire week of breakfasts. Properly stored Groats in airtight containers will last up to a week+.

To reheat, add a tablespoon or so of oat milk or water and in the microwave for a minute, stir midway thru, until heat for another 1 minute until desired temperature.

Gerbs Oat Groats may also be frozen in the same single size serve containers. Just take them out and thaw overnight in the fridge and then re-heat using the steps detailed above.

Uncooked groats have a shelf life of 18 months to 2 years in the pantry. Store in the packaging or transfer to a storage container.

gerbs uncooked oats

Benefits of Eating Gerbs Pumpkin Seeds (kernels or in-shell doesn’t matter)

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benefits of eating gerbs pumpkin seeds

200 kinds! Yes, you are reading this correctly, there are 200 Varieties of Pumpkins, all yielding different size and tasting seeds!

However, commercially few varieties are farmed and harvested for their seeds. At the maximum, you’ll find a half a dozen or so varieties at stores and garden centers with better luck coming online. Each variety has different characteristics. From massive jumbo world record weighing pumpkins to large pumpkins, medium pumpkins grown for their flesh/meat, small pumpkins, and decorative miniature pumpkins. Colors range all over the spectrum, including many shapes and sizes.

Pumpkin seeds have been consumed for many years and show no sign of going anywhere anytime soon. Pumpkins themselves are thought to have first been discovered in North America and were widely used by Native Americans. Actual pumpkin seeds have been found in Mexico and date back as far as 7000 B.C. Pumpkin seeds have been eaten throughout history for sustenance and medicinal purposes too. For example, pumpkin seeds were given to sick people as a means to expel parasitic worms and intestinal parasites from the body. As a result, they were listed as an antiparasitic in the United States Pharmacopoeia from 1863 to 1936. Today, some of the largest producers in the world include Mexico, the United States, China and New Zealand (https://www.jcsqualityfoods.com.au/)

in shell pumpkin seeds

Nutrients per ounce (28 grams) Gerbs Pumpkin Seeds

  • Calories- 125 (523kJ)
  • Carbohydrates- 15.0 grams
  • Fat- 5.4 grams
  • Protein- 7 grams
  • Vitamin A – 17.4 IU
  • Vit. C – 0.1 mg
  • Niacin – 0.1 mg
  • Folate – 2.5 mcg
  • Minerals – Calcium – 15.4 mg
  • Iron – 0.9 mg
  • Magnesium – 73.4 mg
  • Phosphorus – 25.8 mg
  • Potassium – 257 mg
  • Sodium – 5 mg
  • Zinc – 2.9 mg
  • Copper – 0.2 mg
  • Manganese – 0.1 mg

Gerbs Pumpkin Seeds build strong bones

Gerbs Pumpkin Seeds build strong bones

Being highly rich in magnesium and calcium, pumpkin seeds help maintain healthy bones. Magnesium is good for growth and strength of bones.  It has been observed that people with ample amounts of Magnesium in their diet tend to have a higher density of minerals in their bones. This helps to avoid risks like bone fractures and osteoporosis.

Gerbs Pumpkin Seeds Packed with Powerful Antioxidant

Gerbs Pumpkin Seeds Packed with Powerful Antioxidant

Pumpkin seeds have great antioxidant potential due to the presence of Vitamin E and carotenoids. These antioxidants help in reducing inflammation and also protect our body from damage caused by free radicals. Thus, they provide us with protection from innumerable diseases.

Cardio-protective elements in Gerbs Pumpkin Seeds

Cardio-protective elements in Gerbs Pumpkin Seeds

Pumpkin seeds are very good for the health of our heart. Antioxidants in them protect our heart from various disorders. Magnesium in pumpkin seeds helps to lower our blood pressure. Magnesium also lowers bad cholesterol (LDL ) levels and triglycerides. This reduces the risk of heart diseases. Fiber present in pumpkin seeds also reduces cholesterol levels, thus protecting our heart.

Gerbs Pumpkin Seeds Help in Management of Diabetes

Gerbs Pumpkin Seeds Help in Management of Diabetes

Pumpkin seeds are rich in magnesium. Magnesium helps to lower blood sugar levels which is beneficial for people with diabetes mellitus. What is diabetes mellitus? Diabetes mellitus, commonly known as diabetes, refers to a group of metabolic disorders that affects how our body uses blood sugar or glucose. Since pumpkin seeds prove to be useful in the management of diabetes, they can be included in your Diabetes Diet Plan.

Gerbs Pumpkin Seeds daily Immunity Booster

Gerbs Pumpkin Seeds daily Immunity Booster

Pumpkin seeds are good for our immune system due to the presence of vitamin E and zinc. Vitamin E enhances immune responses and protects against several infectious diseases. It is also a powerful antioxidant and prevents free radicals from damaging healthy cells in our body. Zinc protects our body from inflammation, allergies and invading pathogens, thus preventing infections, and increasing overall immunity. Pumpkin seeds exhibit antimicrobial, antifungal, and antiviral properties.

Gerbs Pumpkin Seeds can Improve Quality of Sleep

Gerbs Pumpkin Seeds can Improve Quality of Sleep

Tryptophan is an essential amino acid that cannot be produced by the human body and must be obtained through your diet, primarily from animal or plant based protein sources. Amino acid tryptophan present in pumpkin seeds is good for sleep. It is a precursor to serotonin and melatonin. Both serotonin and melatonin help to induce sleep.

Eating Gerbs Whole Pumpkin Seeds Daily are Good for Weight Loss

Eating Gerbs Whole Pumpkin Seeds Daily are Good for Weight Loss

Pumpkin seeds are rich in proteins and fiber. They make us feel full for a long time, reduce our food intake, and finally reduce the number of calories consumed. This helps in reduction of weight.

Pumpkin Seeds are Good for Prostate Health

Pumpkin Seeds are Good for Prostate Health

Consumption of pumpkin seeds improves the symptoms of Benign Prostatic Hyperplasia ( BPH ). Pumpkin seeds are rich in zinc. Zinc reduces the chances of prostate cancer. There is also limited data that suggests Pumpkin Seed oil may help to treat and prevent urinary diseases/disorders.

Pumpkin Seeds can Improve the Quality of Sperm

Pumpkin Seeds can Improve the Quality of Sperm

Pumpkin seeds are rich in zinc. Zinc improves fertility in men. Zinc therapy improves sperm quality with increases in sperm density, progressive motility and improved conception and pregnancy outcome. It increases the levels of testosterone and also the quality and quantity of sperms.

Daily consumption of Pumpkin Seeds shown to be Good during Pregnancy

Daily consumption of Pumpkin Seeds shown to be Good during Pregnancy

Pumpkin seeds contain a good amount of zinc. Zinc boosts immunity and helps in healthy growth of the baby. It is beneficial to consume zinc-rich foods in pregnancy. Poor maternal zinc status has been associated with fetal loss, congenital malformations, intrauterine growth retardation, reduced birth weight, prolonged labor and preterm or post-term deliveries.

Gerbs pumpkin seeds nutritional benefits

Gerbs Flourless Allergy Friendly Dark Chocolate Lava Cake

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Gerbs Flourless Allergy Friendly Dark Chocolate Lava Cake

What is not to love about Dark Chocolate Lave Cake that is creamy, delicious and free from the top 14 recognized food allergens. This recipe is off the hook amazing and was inspired by a beautiful person, who’s passion for chocolate desserts in unmatched. This recipe is beyond simple to put together, and even better, involve the children in the process, let them get their hands dirty (and lick the bowl). We are talking about a gooey fudge like dark chocolate cake with a creamy center, these dark chocolate lava cakes will make any chocolate lover swoon.

GERBS FLOURLESS DARK CHOCOLATE LAVE CAKE

Dark Chocolate Lava Cakes

Dark Chocolate Lava Cakes are essentially tiny cakes that have a gooey chocolate center that spills out when you take a bite – aka, like lava spilling from a fisher in a volcano. They can be made in large batches, kept on the counter for a few days (if they make it) or better yet frozen and microwaved for a sophisticated delicious midnight snack.

HOW TO MAKE GERBS DARK CHOCOLATE LAVE CAKES

  • Grease 4-ounce ramekins and place them on a baking sheet OR dust 9 muffin pans Gerbs Natural Cocoa Powder (to prevent sticking). Silicone baking pans are best when making these lava cakes because they pop out and do not stick.
  • In a small mixing bowl, make your flax eggs by whisking/combining Gerbs Ground Flax Meal and water. Let stand/sit for 10-15 minutes to thicken.HOW TO MAKE GERBS DARK CHOCOLATE LAVE CAKES
  • Add Gerbs dark chocolate chip chunks and sunflower oil to a separate medium sized microwaveable bowl. Microwave for 1 minute and then whisk until chocolate mixture is smooth.

Add Gerbs dark chocolate chip chunks and sunflower oil

  • Add the melted chocolate mixture, applesauce, and Gerbs flax eggs to the dry mix and stir until combined.
  • Fill the ramekins or muffin wells ¾ of the way full.

Add the melted chocolate mixture, applesauce, and Gerbs flax eggs

  • Bake for 14-16 minutes 350 degree oven. The edges will be set but the center will still be soft and gooey. Remove the pan form the oven, set aside on drying rack.

Bake Dark Chocolate Chips

  • Invert Gerbs dark chocolate lava cakes onto a plate and serve warm with a side of vanilla ice cream, or fresh berries and a sprig of mint.

lava cake serving with berries

INGREDIENTS

4 flax eggs (¼ cup Gerbs ground flaxseed meal + ¾ cup (6oz.) water, let sit for 10-15 minutes until thickened)

1 cup Gerbs All-Purpose Flour

½ cup granulated sugar

¼ cup Gerbs Natural Cocoa Powder

½ teaspoon gluten-free baking powder

½ teaspoon salt

½ cup Gerbs Dark Chocolate Chip Chunks

¼ cup sunflower oil

½ cup apple sauce

Optional: additional Gerbs Dark Chocolate Mini Chips for an extra chocolatey center.

Five Reasons to Eat Gerbs Plantain Chips

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Five Reasons to Eat Gerbs Plantain Chips

1. Plantain can help with weight loss

When it comes to losing weight, it is about burning more calories than the calories that one consumes. One simple piece of weight loss advice is just to eat more fiber. Research shows that people who eat more fiber can lose as much weight as people on a low-fat diet. 100g of plantain provides roughly 8 percent of the recommended daily intake of fiber. Fiber has no fat-burning properties. However, it helps with weight loss because high-fiber foods tend to have a lower energy density, which means they provide fewer calories per gram of food. In addition, as a high-fiber food, plantains add bulk to food intake, which makes you feel full and also aids digestion. The feeling of fullness helps with weight and portion control. As a result, a person on a high-fiber diet can consume the same amount of food, but with fewer calories.

2. Plantain is Good for Your Immune System

Vitamin C is found to play a key role in boosting the immune system by increasing the production of white blood cells, and by making the cells of the body impenetrable to viruses. Plantains are an excellent source of Vitamin C with 100g of plantain containing 30 percent of the recommended daily requirement of Vitamin C. Vitamin C is found to play a key role in boosting the immune system by increasing the production of white blood cells, and by making the cells of the body impenetrable to viruses. Vitamin C also acts as an antioxidant, which helps the immune system to neutralise free radicals that may otherwise cause damage at cellular level cellular damage.

Gerbs Plantain Chips

3. Plantain is Good for Your Mood and Brain

Plantains contain a healthy dose of Vitamin B6. Vitamin B6 plays a variety of roles in the body including activating enzymes, stimulating metabolism, promoting immune function, helping with hemoglobin formation, and contributing to cognitive development and function. Our moods are dependent on many factors, including the levels of a variety of dietary nutrients. Vitamin B6 is needed to produce numerous brain chemicals including serotonin, dopamine, norepinephrine and gamma-aminobutyric acid or GABA. These brain chemicals are all related to mood and behavior and an imbalance of any of these chemicals typically results in altered mood. For example, abnormally low levels of serotonin are linked to depression and anxiety disorders, whereas a lack of dopamine is associated with Parkinson’s disease. So want to feel good? Eat some plantain! 

4. Plantain Can Be Beneficial Against Diabetes

Plantains are a good source of magnesium. 100g of plantain contains approximately 16 percent of the body’s daily requirement of magnesium. Magnesium is an important mineral because it affects several hundreds of bio-chemical reactions taking place in the body. One of these critical functions is ensuring that our blood sugar remains within the right range. Research has established that there is a connection between having adequate magnesium and diabetes prevention.

Insulin helps regulate the transport of magnesium within the body for use in glucose metabolism. And as part of the metabolism of glucose, magnesium promotes many of the processes involved with the breaking down of glucose in the body. Magnesium deficiency causes the body to require more insulin than normal to metabolize glucose, leading to insulin resistance.

While plantains are a good source of magnesium, they do have a high carbohydrate content and glycemic load. As such, they can raise blood sugar. Therefore, diabetics should take care to pair plantain with other foods with a low glycemic index and glycemic load.

5. Plantain Helps To Maintain a Healthy Digestive Tract

Plantains contain a high amount of dietary fiber which helps ensure healthy bowels and reduces constipation.  The digestive system is lined with muscles that propel the food along the digestive tract from the throat through the bowels until the eventual waste is passed out of the body. Soluble fiber acts like a sponge and soaks up water as the feces passes through the intestines. This helps to bulk up and soften the feces, allowing it to pass through the gut more easily. It also slows down the rate of digestion of food by the body.

Plantain

source: https://foodsfromafrica.com/5-reasons-you-should-eat-more-plantain/

Gerbs Hemp Seeds are a Top Nutritional & Health Superfood

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Nutritional Benefits of Hemp Seedsnutritional benefits of hemp seeds

Nutritional benefits of hemp seeds

Many people consider hemp seeds to be a superfood. The seeds have a rich nutritional profile and provide a range of health benefits. Although hemp seeds come from the Cannabis sativa plant, they do not have any THC tetrahydrocannabinol, the chemical responsible for marijuana’s psychological effects. These small, brown seeds are rich in protein, fiber, and healthful fatty acids, including omega-3s and omega-6s. They have antioxidant effects and may reduce symptoms of numerous ailments, improving the health of the heart, skin, and joints.

PROTEIN-PACKED

Gerbs Hemp Seed Kernels contain almost as much protein as Gerbs Pumpkin Seeds. In every 30 grams (g) of seeds, or about 3 tablespoons, there are 9.46 g of protein. These seeds are a complete source of protein, meaning that they provide all nine essential amino acids. Amino acids are the building blocks for all proteins. The body cannot produce nine of these acids, so a person must absorb them through the diet. Relatively few plant-based foods are complete sources of protein, making hemp seeds a valuable addition to a vegetarian or vegan diet. Hemp seeds are especially rich in an amino acid called arginine, which has benefits for heart health.

UNSATURATED FATS

The health benefits of polyunsaturated fats, especially omega-3 fatty acids, are becoming increasingly well known. Gerbs Hemp Seeds are a great source of essential fatty acids, such as alpha-linolenic acid (ALA), which is an omega-3. The body cannot produce essential fatty acids, and the body must absorb them from the diet. They are crucial for long-term health.

The ratio of omega-3s to omega-6s is also important: In general, people tend to eat too many omega-6s and too few omega-3s, but adding Gerbs hemp seeds to the diet may help to promote a balance. According to results of a 2015 animal study, incorporating hemp seeds and hemp seed oil to hens’ diet led to eggs with increased levels of omega-3s in the yolks and a more healthful omega-3 to omega-6 ratio. Also, hemp seeds are low in saturated fats and contain no trans fats.

Nutritional benefits of hemp seeds

FIBER

Much of the fiber in a hemp seed lies in its outer hull, or shell. Gerbs offers Whole Hemp Seeds Unsalted hemp with the hulls intact. However, even without the shells, hemp seeds are a good source pf fiber, with three tablespoons containing approximately 1.2 g of fiber.

Consuming enough fiber every day can:

  • reduce the appetite
  • help with weight management
  • work to stabilize blood sugar levels
  • promote the health of the gut

VITAMINS & MINERALS

Gerbs Hemp seeds contain an impressive array of vitamins and minerals and are especially rich in:

  • vitamin E
  • magnesium
  • phosphorous
  • potassium

They are also a good source of iron, zinc, and B vitamins, including:

  • niacin
  • riboflavin
  • thiamine
  • vitamin B-6
  • folate

Raw Hemp Seed Kernels

HEALTH BENEFITS >>PROTECT THE BRAIN

A study published in the journal Food Chemistry found that hemp seed extract has antioxidant effects in lab tests. These effects may result from the seeds’ cannabidiol (CBD) content. Results of a review from 2018 suggest that CBD and other compounds in the seeds may have neuroprotective, anti-inflammatory, effects and may also help to regulate the immune system.

The review suggests that, because of these potential properties, CBD may help with neurological conditions, including:

  • Parkinson’s disease
  • Alzheimer’s disease
  • multiple sclerosis
  • neuropathic pain
  • childhood seizure disorders

BOOST HEART HEALTH

The medical community believes that omega-3 fatty acids improve the health of the heart and reduce the risk of issues such as arrhythmias and heart disease. Gerbs Hemp Seeds contain high levels of omega-3s and a healthful ratio of omega-3 to omega-6 fatty acids. The seeds also contain high levels of arginine, an amino acid that turns into nitric oxide. Nitric oxide is essential for artery and vein dilation, and it helps keep blood vessel walls smooth and elastic. Lowering blood pressure, eating a healthful diet, and participating in varied forms of exercise may help to decrease the risk of heart failure.

REDUCE INFLAMMATION

The amount of omega-3s in hemp seeds and the seeds’ healthful omega-3 to omega-6 ratio can together help to reduce inflammation. In addition, hemp seeds are a rich source of gamma-linolenic acid (GLA), a polyunsaturated fatty acid that may also have anti-inflammatory effects. Some studies on animals suggest that GLA can act as a potent anti-inflammatory. However, recent studies in humans suggest that the acid is not always effective.

A review in The European Journal of Pharmacology states that humans process GLA in a very complicated way, which may explain why the studies in humans produce more varied results than those on animals. When looking at these studies, it is important to note that researchers usually use high concentrations of hemp seed extracts and that eating the seeds may produce less dramatic effects.

Gerbs Hemp Seeds

Reducing inflammation may help manage the symptoms of chronic diseases, such as:

  • metabolic syndrome
  • type 2 diabetes
  • arthritis
  • heart disease
  • non-alcohol-related fatty liver disease

IMPROVE SKIN CONDITIONS

Atopic dermatitis (AD) and acne can both result from chronic inflammation. The anti-inflammatory compounds in hemp seeds may help. Among other possible dietary causes, acne may be linked to a deficiency in omega-3s. The high omega-3 content in hemp seeds may help to manage and reduce acne symptoms. A 2018 review explored the effects of dietary changes on skin diseases. While the authors found evidence that eating more omega-3s may improve symptoms of acne, determining the extent of the effects will require more research. The authors also note that prebiotics and plant fibers may help to manage symptoms of AD. Hemp seeds are a rich source of plant fiber.

RELIEVE RHEUMATOID ARTHRITIS

Rheumatoid arthritis is an autoimmune condition. It causes the immune system to attack its own tissues, which leads to inflammation in the joints. In 2014, research conducted in human cells suggested that hemp seed oil could have anti-rheumatic effects. However, a 2018 review found a lack of conclusive evidence to suggest that cannabinoids could effectively treat rheumatic diseases. The authors noted that more research is needed.

Original Post (https://www.medicalnewstoday.com/articles/323037.php)

National Chocolate Cake Day can actually be good for you (7 health benefits of Dark Chocolate)

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Dark chocolate is loaded with nutrients that can positively affect your health. Made from the seed of the cocoa tree, it is one of the best sources of antioxidants on the planet. Studies show that dark chocolate can improve your health and lower the risk of heart disease.

7 health benefits of dark chocolate or cocoa that are supported by science.

7 health benefits of dark chocolate

Very Nutritious

If you buy quality dark chocolate with a high cocoa content, then it is actually quite nutritious. It contains a decent amount of soluble fiber and is loaded with minerals. It also has plenty of potassium, phosphorus, zinc, and selenium. The fatty acid profile of cocoa and dark chocolate is also excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturated fat. It also contains stimulants like caffeine and theobromine but is unlikely to keep you awake at night as the amount of caffeine is very small compared to coffee.

Powerful Source of Antioxidants

ORAC stands for “oxygen radical absorbance capacity.” It is a measure of the antioxidant activity of foods. Basically, researchers set a bunch of free radicals (bad) against a sample of a food and see how well the antioxidants in the food can “disarm” the radicals. The biological relevance of ORAC values is questioned, because it’s measured in a test tube and may not have the same effect in the body. However, it is worth mentioning that raw, unprocessed cocoa beans are among the highest-scoring foods that have been tested. Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, and catechins, among others. One study showed that cocoa and dark chocolate had more antioxidant activity, polyphenols, and flavanols than any other fruits tested, which included blueberries and acai berries.

Gerbs Mini Dark Chocolate Chips

May Improve Blood Flow and Lower Blood Pressure

The flavanols in dark chocolate can stimulate the endothelium, the lining of arteries, to produce nitric oxide (NO) (3Trusted Source). One of the functions of NO is to send signals to the arteries to relax, which lowers the resistance to blood flow and therefore reduces blood pressure. Many controlled studies show that cocoa and dark chocolate can improve blood flow and lower blood pressure, though the effects are usually mild. However, one study in people with high blood pressure showed no effect, so take all this with a grain of salt.

Raises HDL and Protects LDL From Oxidation

Consuming dark chocolate can improve several important risk factors for heart disease. In a controlled study, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men. It also increased HDL and lowered total LDL for those with high cholesterol. Oxidized LDL means that the LDL (“bad” cholesterol) has reacted with free radicals. This makes the LDL particle itself reactive and capable of damaging other tissues, such as the lining of the arteries in your heart. It makes perfect sense that cocoa lowers oxidized LDL. It contains an abundance of powerful antioxidants that do make it into the bloodstream and protect lipoproteins against oxidative damage. Dark chocolate can also reduce insulin resistance, which is another common risk factor for many diseases like heart disease and diabetes.

May Reduce Heart Disease Risk

The compounds in dark chocolate appear to be highly protective against the oxidation of LDL. In the long term, this should cause much less cholesterol to lodge in the arteries, resulting in a lower risk of heart disease. In fact, several long-term observational studies show a fairly drastic improvement. In a study of 470 elderly men, cocoa was found to reduce the risk of death from heart disease by a whopping 50% over a 15 year period. Another study revealed that eating chocolate two or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Eating chocolate less frequently had no effect (16Trusted Source). Yet another study showed that eating dark chocolate more than 5 times per week lowered the risk of heart disease by 57%.

Gerbs Jumbo Dark Chocolate Chips

May Protect Your Skin From the Sun

The bioactive compounds in dark chocolate may also be great for your skin. The flavonols can protect against sun damage, improve blood flow to the skin and increase skin density and hydration. The minimal erythemal dose (MED) is the minimum amount of UVB rays required to cause redness in the skin 24 hours after exposure. In one study of 30 people, the MED more than doubled after consuming dark chocolate high in flavanols for 12 weeks. If you’re planning a beach vacation, consider loading up on dark chocolate in the prior weeks and months. However, since the biological process is known (lower blood pressure and oxidized LDL), it is plausible that regularly eating dark chocolate may reduce the risk of heart disease.

Could Improve Brain Function

The good news isn’t over yet. Dark chocolate may also improve the function of your brain. One study of healthy volunteers showed that eating high-flavanol cocoa for five days improved blood flow to the brain. Cocoa may also significantly improve cognitive function in elderly people with mental impairment. It may improve verbal fluency and several risk factors for disease, as well. Additionally, cocoa contains stimulant substances like caffeine and theobromine, which may be a key reason why it can improve brain function in the short term.

Gerbs Traditional Dark Chocolate Chips

(Original Post: https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate)

Combat Cold & Flu Season with Gerbs Turmeric Ginger Tea

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Gerbs Turmeric Ginger Teagerbs turmeric ginger tea

Cold & Flu Season is upon us, coughing and sneezing people seem to always around, there is just no substitute for washing your hands in warm water for at least a 30 seconds. Their Aches and pains and sore throat can take you off your ‘A’ game very quickly, that’s why we strongly believe in this ‘go too’ natural tea. Ginger & Turmeric have so many health benefits, we should tie red capes around the bottles before shipping them out!

Health Benefits Turmeric

Turmeric is known to have anti-inflammatory properties and this warming, beautifully colored spice makes a perfect companion with our ginger for this warm tea (hint it can be made in advance and served cold over ice). It turns out this is not a new idea; turmeric tea is found in Okinawan and Indian cuisine and a quick internet search will yield copious amounts of alternate recipes.

Health Benefits Ginger

Here’s our quick 10 Minute amazing flu busting Turmeric & Ginger warm tea. Here’s a quick little recipe which can be made in the time it takes to warm up your car!

INGREDIENTS

1 cup distilled bottled water

1/4 teaspoon Gerbs ground turmeric (sku – SP/100)

1/4 teaspoon Gerbs ground ginger (sku – SP/500)

Splash Lemon Juice (optional)

Honey or Maple Syrup for taste (optional)

INSTRUCTIONS

In a small saucepan, bring water to boil. This step can be done in a microwave oven to save time.  Add ground turmeric and ginger powder, reduce heat, and simmer for 10 minutes. Stir in lemon juice (optional) and strain tea into a cup (optional). Add sweetener to desired taste.

Gerbs 10 Minute Turmeric Ginger Tea

 

Celebrate Health Benefits of Gerbs Dried Figs & Amazing Homemade Fig Newton Bar Recipe

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health benefits of gerbs dried figs

Health Benefits of Gerbs Dried Figs

Figs have been popular around the world for centuries. Gerbs dried figs are the sulfur dioxide free, naturally sweet, and packaged fresh daily in our Top 14 Food Allergy Free Facility. They are both tasty and nutritious. In fact, recent studies have shown that they may be helpful in treating a range of medical concerns, from diabetes to eczema. Consider adding figs to your shopping list. Here are some of the benefits that this fruit might provide you.

Well-loved for their sweet, mild flavor and multiple uses, figs are low in calories and have no fat. One large, raw fig has just 47 calories. If you’re looking to shed pounds, figs are a great replacement for unhealthy snacks (in moderation). Both raw and dried figs are good for you. One ounce of dried figs has 3 grams of fiber. Fiber may help alleviate constipation and keep you feeling full longer. It may also help lower cholesterol and control blood sugar levels. Figs are a good source of calcium, which can ward off osteoporosis as well as other health issues. You won’t find a better plant source of calcium than figs. If you’re hoping to add more antioxidants to your diet, you can’t go wrong with figs. According to a 2005 study in Trusted Source, dried figs “have superior quality antioxidants.” Antioxidants are thought to reduce cell-damaging free radicals in the body. Nutrition experts recommend upping your antioxidant intake by eating more fruits and vegetables like figs.

Figs are one of the richest plant sources of a variety of vitamins and minerals, including:

  • vitamin A
  • vitamin C
  • vitamin K
  • B vitamins
  • potassium
  • magnesium
  • zinc
  • copper
  • manganese
  • iron

whole turkish figs

Figs and diabetes

It’s not just the fruits of this shrub that are healthy. Some evidence also suggests that the leaves of the fig shrub can help regulate diabetes symptoms. A 2016 study in rats showed that ficusin, an extract from fig leaves, improves insulin sensitivity and has other antidiabetic properties. And a 2003 animal study showed that fig extract can contribute to diabetes treatment by normalizing blood fatty acid and vitamin E levels. Speak with your doctor to see if figs might be a good addition to your overall diabetes management program. Keep in mind that they aren’t a substitute for healthy eating, medications, or blood testing.

Figs benefits for skin

In some folk medicine traditions, figs are used to treat a variety of skin issues Trusted Source, such as eczema, vitiligo, and psoriasis. There haven’t been any conclusive, scientific studies, but anecdotal evidence and preliminary research show promise. Fig tree latex may remove warts, according to a 2007 comparative study. For the study, 25 people applied fig tree latex to common warts on one side of their body. Warts on the opposite side were frozen (cryotherapy). Fig tree latex was just marginally less effective than cryotherapy and caused no side effects.

Raw figs may be used to create a nourishing, antioxidant-rich face mask. Simply mash the figs and apply to your face in a circular motion. Add 1 tablespoon of yogurt for additional moisturizing benefits. Leave the mask on for 10 to 15 minutes, and rinse thoroughly with lukewarm water. Don’t use figs on your skin if you’re allergic to latex! Mashed figs are also a popular home remedy for acne, but there’s no scientific evidence that they work.

Figs are a good source of many enriching vitamins, antioxidants, and minerals. Improving your overall health often balances your skin and helps with your circulation. If you feel like your skin is better when you eat more figs, enjoy! Your body will thank you, and your skin might, too.

Figs benefits for hair

Figs are a popular ingredient in many shampoos, conditioners, and hair masques. The fruit is believed to strengthen and moisturize hair and promote hair growth. Scientific research on the benefits of figs for hair is lacking, but there’s some evidence that some of the vitamins and minerals may help keep your hair healthy. One study in Trusted Source looked at the role of zinc and copper in hair loss. A deficiency in either mineral is believed to contribute to hair loss. Zinc is thought to speed up hair follicle recovery. Study results confirmed that hair loss may be linked to zinc deficiency, but not copper.

A later study in Trusted Source reviewed the nutrition of women with hair loss during menopause. The study indicates that several nutrients found in figs help keep hair healthy. They include:

  • zinc
  • copper
  • selenium
  • magnesium
  • calcium
  • B vitamins
  • vitamin C
(Original Source: November 10, 2016 — Written by Annette McDermott. https://www.healthline.com/health/figs)

 

Oatmeal Fig Bars – Homemade Fig Newtons

Oatmeal Fig Bars

Oatmeal Fig Bars are a chewy, fig-filled bar made on the lighter side.  They taste pretty close to a Fig Newton, but homemade is always better, right?  When I was researching for a healthy fig bar recipe made with oatmeal, I was surprised to find there weren’t many (or rather any that were suitable).  So I decided to take the dough of a oatmeal date bar recipe and replace the date filling with a fig filling.  Because I wanted these to be healthier, I reduced the amount of sugar in the dough and eliminated added sugar from the filling.  In lieu of sugar, I added lemon juice and zest to the filling to brighten the flavor and also act as a thickener.  The result was just what I had in mind for a healthy fig bar, and they were also really simple to make.

When I was making these Oatmeal Fig Bars, I couldn’t help but think about my grandma and grandpa and chuckle.  I’ve talked many times about my grandma and what a wonderful baker she was.  While I’m sure my grandpa loved all of her (delicious!) baked goodies, he always had a stash of Fig Newtons in their pantry.  I really can’t blame him.  Not much beats a Fig Newton (except for these bars of course!.. but I digress).  I don’t think my grandma ever attempted to make a homemade variety of his beloved fig bars, but I’m sure they would have been similar to these…and my grandpa would have stashed these instead!

(Original recipe April 15, 2013: https://www.alidaskitchen.com/2013/04/15/oatmeal-fig-bars-homemade-fig-newtons/)

PRINTABLE RECIPE CARD:

PRINTABLE RECIPE CARD

Ingredients

  • 1 cup Gerbs Dried Figs, chopped & stems removed (8 ounces)
  • ½ cup water
  • 1 tablespoon lemon juice
  • 1 teaspoon lemon zest
  • 1½ cups Gerbs Traditional Oats
  • 1 cup all-purpose flour
  • ¾ cup packed brown sugar
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • ⅓ cup butter, melted (I used light butter)
  • 1 egg white
  • Cooking spray

Instructions

In a small sauce pan, put figs, water, lemon juice and zest, and bring to a boil. Simmer until mixture starts to thicken (about 3 minutes). Let cool for about 5 minutes. Put filling in food processor and process until smooth. Set aside. Preheat oven to 350 degrees. Spray a 8-inch baking pan with cooking spray and set aside. In a large bowl, whisk together oats, flour, sugar, baking soda and salt. Add butter and egg white to oat mixture and stir until combined. Press half of the oat mixture into the prepared baking pan. [Note: I used waxed paper to press and spread the mixture into the pan]. Next, carefully spread with fig mixture. Last, drop pieces of remaining oat mixture over the fig mixture so it appears crumbly and then gently pat it down [Note: I used waxed paper for this step]. Bake for 20 to 25 minutes or until lightly browned. Cool on wire rack.