Ingredients

The star ingredient in its namesake pie, Key limes shine in desserts but also lend a distinctive zip to savory dishes.

How and why to use white sugar alternatives, including agave nectar, brown rice syrup, date sugar, organic granulated

Also known as King of Mushrooms (for its size), maitake has been used medicinally in Eastern cultures for thousands of years and now is emerging in modern American medicine.

Though FDA offers a definition of natural flavor, understanding what substances are and are not considered natural when used as flavorings is a difficult task. Federal regulations define a “natural flavorant” as “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or any other edible portions of a plant, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose primary function in food is flavoring rather than nutritional.”

Few companies reveal that exact mixture used in their ‘natural flavorings’ for proprietary reasons. However, naturals companies increasingly list whether their flavorings are derived from vegetarian- and vegan-approved sources.

Though saturated fats, as found in butter and animal products, have been linked to serious health conditions, unsaturated fats are a vital part of a healthy diet. In functional foods and beverages, unsaturated fats can be found in the form of oils or whole ingredients, including nuts and seeds, which are high in unsaturated fat. Unsaturated fats come in two forms, mono unsaturated and poly unsaturated, and both forms have been shown to reduce cholesterol and reduce heart disease risk.

Many nuts and seeds contain high levels of poly unsaturated fats, including EFAs. Almond oil has shown efficacy in inhibiting LDL (bad) cholesterol and triglyceride levels while increasing HDL (good) cholesterol. Other plant-based sources of poly unsaturated oil include flaxseed and hemp oils, both high in omega-3s, which are less prevalent in dietary sources. Hemp oil and hemp seeds also include high levels of GLA (gamma-linoleic acid), an omega-6 which boosts metabolism and reduces inflammation.

Protein powders based on hemp seed and ‘raw’ food bars containing whole or ground almonds, flax and hemp seed are both excellent sources of healthy dietary fats. In cosmeceuticals, hemp and almond oils are often used to soothe and protect the skin, and their high levels of EFAs offer support for the skin’s moisture barrier.

What it is: Black cohosh (Actaea racemosa or Cimicifuga racemosa) is a North American perennial plant containing

This low-glycemic natural sweetener comes from the Mexican agave plant. For cooking, substitute 2/3 cup of agave nectar

Vitamins C and E, green tea, red wine, blueberries, pomegranates…. Just mention “antioxidants” and aging Baby

Dirty dozen (worst first): Peaches Apples Bell Peppers Celery Nectarines Strawberries Cherries Kale Lettuce Grapes