Medically review by Kim Langdon

Quinoa - pronounced keen-wah - is a pseudo-grain and superfood that has been growing exponentially in popularity amongst plant-based eaters, gluten-free eaters, and adventurous eaters alike.

While it looks, feels, and cooks a lot like a grain, quinoa is actually a seed which is why it is described as a pseudo-grain or pseudocereal - sort of like buckwheat.

Quinoa is naturally gluten-free which makes it safe for most folks to eat.

Even people who follow a modified paleo diet include quinoa sometimes as a source of protein.

Speaking of protein, quinoa is considered a complete plant protein.

Basically, our bodies use 20 different amino acids to form proteins in the body, and for a food to constitute a complete protein, it must contain the 9 amino acids that our bodies can't synthesis without a food source.

Many complete proteins happen to be animal foods, but there are a few miraculous and powerful plant sources out there too.

Quinoa comes from the same plant family as amaranth, another popular pseudo-cereal grain.

This 7,000-year-old plant originated in the Andes of South America, but humans have only been harvesting quinoa and using it as a source of nutrition for 3-4,000 years.

It's still a pretty long time - long enough for us to get curious about this health food, its history, and its benefits!

Quinoa's nutritional profile

Before we get into some of the more intricate details of why quinoa is such a healthy choice, let's talk about its nutritional profile.

We'll check out the macronutrients and micronutrients which will help you to see why some of those benefits exist.

Per one cup of cooked quinoa, here is what you get.

• Calories: 222 calories
• Fat: 3.6 grams
• Protein: 8.1 grams
• Carbohydrates: 39.4 grams
• Fiber: 5.2 grams
• Calcium: 31.5 mg (3% DV)
• Iron: 2.8 mg (15% DV)
• Magnesium: 115 mg (30% DV)
• Phosphorous: 281 mg (28% DV)
• Potassium: 318 mg (9% DV)
• Manganese: 1.2 mg (58% DV)
• Selenium: 5.2 mcg (7% DV)
• Thiamin: 0.2 mg (13% DV)
• Riboflavin: 0.2 mg (12% DV)
• Niacin: 0.8 mg (4% DV)
• Folate: 77.7 mcg (19% DV)
• Vitamin B6: 0.2 mg (11% DV)

While quinoa is mostly rich with fiber, protein, and B vitamins, it also contains some vitamin E and vitamin A.

Overall, it is an incredible source of minerals and energizing vitamins.

Finally, quinoa contains a really naturally balanced macronutrient ratio with a healthy dose of slow carbs paired with protein and fiber for long-lasting fuel.

The Benefits of Quinoa

It's a heart-healthy food.

It's great for digestion.

Considering quinoa has a pretty high fiber content, we know it's great for digestion.

Getting enough fiber can make a massive difference in digestion in terms of keeping you regular, avoiding constipation, and reducing gas/bloating.

Fibrous foods tend to make us feel more full. They add bulk to our food and slow down the digestion of carbohydrates, making that energy more long-lasting.

Fibre also absorbs moisture in the gut, adds bulk to the stool as well, and helps to move things along.

Adding fiber to the diet can be a simple cure to constipation.

A cup of cooked quinoa provides nearly a quarter of the daily recommended value.

While quinoa isn't easy for everyone to digest (which we will talk about later), it can make all the difference for some.

Another factor to consider is the high content of manganese found in quinoa.

Manganese plays a role in the production of digestive enzymes - compounds that break down difficult-to-digest proteins - and makes it easier for the body to digest food overall.

A cup of cooked quinoa provides more than half of the daily recommended value of manganese.

It can help you to lose weight.

It has anti-inflammatory properties.

It's naturally gluten-free.

While the whole gluten-free thing might seem like a trend that appeared out of nowhere, it's not just coeliacs who suffer from eating gluten!

Gluten intolerance and gluten sensitivity are legitimate health concerns, and more and more people are recognizing that wheat just doesn't work for them.

Quinoa is naturally non-allergenic, wheat-free, and gluten-free.

Like we mentioned above, it's not even a grain. Technically and botanically, quinoa is a seed.

While individuals with compromised gut health should take more precaution when eating seeds and/or grains (which we'll discuss in the section below), most people won't react poorly to eating quinoa occasionally.

This makes it a great alternative to other grains or wheat products people may be avoiding.

Hey - we have to find some way to get our fix!

It can help manage cholesterol numbers.

Cholesterol is a fine balance between HDL and LDL numbers. Fibre, in particular, is known to manage cholesterol levels well.

Research shows that amaranth protein (the same family crop quinoa is derived from) has a positive effect on cholesterol metabolism, and animals in the study saw a reduction in total plasma cholesterol concentration.

It's an anti-cancer food.

It's friendly for the gut (the second brain).

It may help prevent type 2 diabetes.

It contains essential minerals for good bone health.

How to prepare quinoa

Quinoa is very healthy food and it works for most folks, especially because it's naturally gluten-free.

However, all grains and seeds contain something called anti-nutrients.

For example, the saponins we mentioned above for all of their numerous benefits can actually bind to vitamins and minerals, making them less available for the body to use.

When consuming grains, nuts, seeds, and legumes, it's important to know how we can optimize the experience and ensure the nutrients in that food and the foods we pair it with are bioavailable.

First, it's important to rinse quinoa. Those saponins will come right off with a rinse, and you'll notice.

They have a slight tendency to almost lather like soap, and you'll know that your quinoa is "clean" when the bubbles stop forming.

This process will also help reduce the bitter taste that saponins produce, and help you to avoid any digestive distress quinoa might cause.

Simply run cold water over quinoa in a fine-mesh strainer, and rub between your hands while doing so.

Alternatively, you can soak quinoa.

An overnight soak followed up with a rinse will give you the best results and reduce the anti-nutrient content of this pseudo-cereal the most effectively.

This is the best course of action for someone with compromised gut health/permeability, autoimmune disease, or for reintroduction phases following up a strict reset phase (e.g paleo, autoimmune protocol, Wahl's, etc.).

10 Healthy Quinoa Recipes

1. Thai quinoa salad with grilled shrimp

Quinoa makes a really lovely addition to both cold and warm salads, adding some bulk both nutritionally and in texture.

This salad is packed with awesome, slightly spicy Thai flavor.

It's micronutrient-dense with plenty of colorful veggies and greens, plus you get double the protein when you add prawns.

This recipe would also work well with poultry, tofu, or tempeh depending on your preferences and dietary restrictions.

2. Buffalo chickpea quinoa burgers from Connoisseurs Veg

If you want to get your junk food and fast food cravings out of the way with something a bit more wholesome than what you'll get in the drive-thru, these burgers are the jam.

Packed with buffalo flavor from classic Frank's Red Hot sauce, these real food burgers are vegan-friendly, packed with oats, quinoa, and chickpeas for protein, and perfect sandwiched between your favorite buns.

Top however you like your burgers and boom - dinner is served.

3. Mexican chicken quinoa casserole from Well Plated

These healthy cookies are totally acceptable to eat for breakfast. How many cookie recipes can you say that about?

These guys are healthy and satiating, making it convenient to pack in some nutrient-dense bites on the go.

Oh, and there will be big, gorgeous, decadent chunks of chocolate chips. Who can complain about that?

A sprinkle of flaky sea salt gives these all the spunk and zest they need. Bonus: the kids will adore these!

5. Spiced quinoa coconut porridge (in 5 minutes)

While oatmeal is naturally gluten-free, sometimes it's exciting to switch things up.

Even if you are a diehard oatmeal enthusiast and seldom step outside of the box for breakfast, this lovely, rich, and flavorful porridge might change your mind.

You can make it in just five minutes by prepping the quinoa ahead of time.

It makes a lovely morning meal, packed with plant protein and fiber to keep you full and focused until lunch - guaranteed.

This casserole-like dish is rich with meaty mushrooms, infused with tasty garlic, and Italian spices.

It's just a few humble ingredients which makes this side SO simple to serve!

You can add to it if you'd like too. Fresh greens and cherry tomatoes would work fabulously in this dish.

Keep it vegan or not by sprinkling some Parmesan on top. So worth it.

This light and healthy fruit salad is perfect for any season or any occasion.

It makes an easy, nourishing, and colorful snack or a fabulous recipe to whip up when you're going to a potluck.

Quinoa adds some lovely texture and benefits to your favorite fruit salad recipe. Use whatever is in season, and impress your guests with this unique fruit salad recipe.

A squeeze of honey and lime will add plenty of sweetness and zest, too.

This power bowl makes a fantastic lunch to take to the office or make ahead of time.

With three superfood ingredients to make up the bulk of this, you'll find unbeatable texture, flavor, and satiation in this bowl.

It'll keep you energized through long workdays and your post-work gym session with solid plant protein, slow carbs, and pure energy.

You can easily make these ahead of time and boost them with healthy fats by adding avocado slices to serve.

Okay, so there's no denying this is NOT mac and cheese.

There's no noodle, so yeah - it's missing out on that major ingredient.

However, creamy butternut squash, fluffy and light quinoa, and low-lactose goat's cheddar come together for a healthy trio that makes for a rich and lighter version of this comfort food classic.

It's worth a shot if you're looking to cut back on calories, dairy, or gluten!

10. Quinoa pizza bowls from Gimme Some Oven

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Medically review by Kim Langdon

What is Kombucha?

Kombucha is a fermented, carbonated tea drink made with cane sugar and black tea.

Basically, you let a vat of sweet tea sit on the counter for a while with a culture made of a symbiotic culture of bacteria and yeast a.k.a. a SCOBY.

It sounds a little weird, right? Don't let it turn you off.

It does have a slightly vinegary taste, but the different fruits and spices used to flavor each batch - in addition to sugar - will help make it more palatable.

After the process of fermentation which can take weeks, the liquid is a blend of tea, vinegar, enzymes, B vitamins, probiotics, acetic acid, gluconic acid, and lactic acid.

It also contains a slight amount of alcohol which is clearly stated on most commercial products' labels.

These beneficial compounds join forces to create a superfood, or rather, a super drink.

In the end, a batch of kombucha will contain four primary probiotics or types of healthy bacteria: gluconacetobacter, acetobacter, lactobacillus, and zygosaccharomyces.

It is thought to have originated in Northeastern China but its exact roots aren't well known.

In China, kombucha is referred to as the Immortal Health Elixir, so we can assume they're quite fond of the beverage.

It has been home-brewed for many years across the world now, but only recently - within the past decade or so - has there been such a surge in commercial kombucha products.

You can likely find a dozen brands at a large health food market.

Whether you love your daily dose of 'booch' already or you are brand new to the trend that's sweeping grocery store drink coolers with dozens of flavors and varieties, kombucha is worth getting up close and personal with. Perhaps you'll even make your own.

The benefits of kombucha & probiotics

1. It promotes gut health and gut permeability

One of the most - if not the most - telling signs of gut health is the diversity of bacteria that resides within the intestinal lining.

When the kombucha is left to ferment with the SCOBY, it takes on a new life.

All of those probiotics, amino acids, and enzymes are fantastic for our bellies.

Tons of bacteria colonize in your jar, ready to immigrate to your gut and deliver their bounty.

Introducing healthy bacteria to the gut is crucial to keeping the gut strong and intact. Basically, the more good bacteria you have, the better defense you have.

This means less bad bacteria entering the realm and messing with the order of things.

The good bacteria  - or pathogens - are here to fight, and they're fighting the good fight!

This "overpopulating" tendency of the bacteria that occurs when we regularly supplement with probiotics or a probiotic-rich food like kombucha is also good to crowd out other unwanted "visitors" like candida.

Candida is essentially an overgrowth of yeast, so the good bacteria sort of moves it out naturally.

2. It's a natural "detox" juice

Forget whoever is marketing you a "detox" or a "cleanse." If your vital organs are in working order, your body is doing its job to detox itself just fine.

However, a daily dose of kombucha can aid the process and keep you in the best shape possible. It's an enhancement agent if you will.

An all-natural one.

Because kombucha has a relatively high antioxidant content, it can help to reduce oxidative stress and damage in the body.

The liver takes the brunt of that damage.

Considering the body's natural detox mechanisms are highly compromised when the liver isn't working right, consuming antioxidant-rich kombucha can aid in liver health.

Kombucha is also rich in Glucaric acid which also helps the liver to detox.

3. It has disease-fighting properties

4. It may help with blood sugar management

5. It may improve digestion

Because of the potential the bacteria in kombucha has to improve gut health and the variety of bacteria that thrive within us, we can also expect digestion to improve.

Unsurprisingly, digestion is rooted in the gut.

Digestion is truly an assembly line and starts the second we begin to chew (or drink, in this case), but the most prominent piece of the puzzle is undoubtedly the processing that takes place in the gut.

The bacteria ingested with kombucha like to line the digestive tract, offering up their services as a 'protective' layer of sorts.

With improved inflammatory markers and less inflammation in the gut, a healthy colony of varied bacteria, and better gut permeability, we can no doubt expect improvements in our digestion.

It should be noted that people with autoimmune disease(s) that impact digestion such as IBS or Crohn's should use caution when using fermented foods to improve symptoms as they can help, but can also backfire.

6. It can boost your mood

Many healthy foods can ease anxiety, reduce mild symptoms of depression, and lift your mood slightly. Kombucha is one of those foods.

You can feel justified in stopping by the store to grab one as an afternoon pick-me-up! Why is that? Well in this case, it really comes down to the nervous system.

See, the nervous system is the control center where hormones are regulated and released as needed.

Cortisol - the stress hormone - sometimes gets released in excess which elicits a "fight or flight" reaction in us, and leaves us feeling wired, anxious, and on-edge.

The multitude of B vitamins including mood and energy-boosting B12, vitamin C, and amino acids found in kombucha help to feed the nervous system, keeping it in tip-top shape.

Moreover, it's worth noting that our gut is often described as the 'second brain.'

It controls a lot of what goes on with our bodies, and not just our bellies!

There is a MAJOR gut-brain connection, and treating gut health can also improve mental health.

This can be done by supplementing with probiotics and/or eating probiotic-rich foods like kombucha.

7. It's antibacterial & antimicrobial

8. It can improve the immune system

Immunity begins in the gut. By improving gut health, we improve everything from digestion to mental health to our immune systems.

Plus, vitamin C content and antimicrobial/antibacterial properties naturally help us ward off yucky infections and viruses.

Make sure to stay sippin' through cold and flu season to improve your defenses!

In order to receive all of these amazing benefits, it's important to purchase or produce unpasteurized kombucha.

This process will significantly reduce if not entirely diminish the bacteria content and healthy cultures that call kombucha home.

Look for products labeled raw, and when making kombucha at home, bottle and drink it in a timely manner to reap the benefits.

What is the difference between kombucha & jun?

If you dig around in the grocery store coolers or online for fermented food recipes, you're going to see plenty of kombucha.

You'll likely see your fair share of jun tea as well.

To get straight to the point, the primary difference is the sweetener used. Both drinks are fermented teas.

When making kombucha, cane sugar is necessary because it feeds the bacteria.

However, all bacteria needs to thrive is a bit of sweetness. Kombucha is also mostly brewed with plain black tea.

In jun tea, honey is the source of food for those healthy bacteria. Moreover, jun tea is brewed with green tea.

It is often referred to as "the champagne of kombucha." Rightfully so!

It's a bit lighter than kombucha which is known to pack a punch. There's no denying its flavor is strong!

Jun tea provides a milder, softer refreshment with plenty of bubbles to go around - hence the comparison to champagne.

If we try to trace jun tea back to its origins, we get lost. It's actually a rather mysterious drink which adds to its allure.

It is generally thought to have been a spiritual elixir drank by the people of China and Tibet, but it may be something we just made up once we caught wind of kombucha and how awesome it is.

We don't really know if it was a primary or secondary invention, but we do know fermentation has been around a long while.

Jun tea makes a good alternative to kombucha because it uses honey which some people prefer to ingest over white sugar.

While this is generally what we recommend, the fermentation process eats away at most of the refined sugar you use to make kombucha leaving you with a naturally sweet sip.

Either way you swing, all you need is a SCOBY and your preferred choice of sweetener to get started.

Oh, and some glass containers. More on that now...

How to make kombucha

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This spice can be used in your cooking as well as a raw supplement making it powerful, versatile, and easy to add to your diet which we love.

It's a powerful anti-inflammatory food, libido booster, and digestion enhancer - its benefits are all over the place, and truly for everyone regardless of what you're struggling with.

If you're curious, stick around to learn about the origin of this spice, how you can use it, and what you can expect!

What is fenugreek?

Fenugreek comes from the Fabaceae plant family which is known as a legume, pea, or bean. Fenugreek means Greek hay. 

?While it may look like a seed at first, it's technically considered a legume.

It's thought to have first been cultivated in the Near East, and it's been in use for centuries now.

In the first century A.D., the Romans were using the stuff to add flavor to their wine. It was a relatively common food staple in Galilee.

If you're familiar with fenugreek now, you might know it from South Asian or Indian cuisine.

You may have some hiding out in your spice cabinet too, either in dried form or its seed form (pictured above).

It's actually used in a variety of different ways across the world, but most commonly used to flavor pickles, spice up vegetable-based dishes, flavor dal (an Indian lentil dish), or as a tasty and healthy addition to unique spice blends.

In India, you're most likely to find fenugreek in your curry while in Turkey, it's often incorporated into a spicy paste with black pepper and cumin which is then used in many traditional recipes.

Fenugreek nutrition

Per tablespoon of fenugreek, here is the nutritional breakdown:

• Calories: 36
• Fat: 0.7 grams
• Protein: 2.6 gram
• Carbohydrates: 6 grams
• Dietary fiber: 2.7 grams
• Potassium: 85 milligrams (2% DV)
• Iron: 20% DV
• Vitamin B6: 5% DV
• Calcium: 2% DV
• Magnesium: 5% DV

Yes - these numbers are rather small across the boards, but that's the point here: fenugreek packs some power in a very small package, backing up its superfood reputation.

It's fibrous, full of iron which can be pretty tough to get and provides a few other essential vitamins and minerals at the same time.

They taste a bit sweet like maple syrup with bitter and burnt notes that disappear when cooked which produces a much more desirable flavor.

8 benefits of fenugreek

Fenugreek is an awesome ingredient to add to your repertoire for a little (or big) health boost.

Like many plants, it's chock full of awesome benefits containing antioxidants and other healthful constituents, plus a variety of different culinary uses.

In addition to adding fenugreek to food, it's rather easy to find in supplement form so you can simply add it to your morning vitamin routine if you're not too keen on the flavor.

It may reduce biomarkers in diabetic people.

While the research is still debatable, there is evidence to show that fenugreek consumption can reduce biomarkers (or indicators) in diabetic individuals and pre-diabetic individuals.

Perhaps it's due to this food's ability to reduce blood sugar - one of the most prominent biomarkers for people who deal with type 2 diabetes.

In this study, it significantly reduced both fasting and post-meal blood sugar.

This is because fenugreek is thought to slow down the pace at which sugars are absorbed by the bod, leading to a steady and stable rise and fall in blood sugar.

This could make fenugreek a great spice to pair with starchy foods like rice and potatoes (hello, curry!).

It can lower cholesterol.

High cholesterol is a problem for many people.

While a real food diet in addition to weight loss can address the issue for many, it's important to include new foods and natural remedies that help to naturally manage cholesterol levels.

Fenugreek is definitely one of those foods! Fenugreek is shown to reduce LDL cholesterol levels while keeping HDL cholesterol levels the same which is the ideal situation and balance.

Fenugreek is a fantastic addition to any heart-healthy diet designed for optimal cardiovascular health.

It's anti-inflammatory.

Fenugreek can help to manage both internal and external inflammation.

You may even notice fenugreek as an ingredient in topical ointments and applications.

It can be used in pastes and salves to treat skin irritation(s) such as gout, dandruff, eczema breakouts, general dry/flaking skin, swollen muscles, and even swollen lymph nodes. Its anti-inflammatory properties are also potent when orally ingested.

Most notably, it addresses inflammation in the intestines and bowels for reduced cramping, bloating, and overall irritation.

This makes it a good supplement for people with ulcerative colitis or IBS.

It can stimulate the appetite.

While this may not be ideal for folks who want to lose weight, it can be incredibly effective in keeping chronically ill people fed as well as helping individuals recover from anorexia or other restrictive eating disorders.

Don't let this put you off from supplementing with fenugreek, though!

It works in this way because it enhances flavor and makes food more appealing, so it could be the key to your culinary prowess just as well.

This animal study shows that fenugreek administration increases appetite and motivation to eat.

While it cannot be used as a preventative measure for anorexia, it is a simple and non-invasive addition to treatment that could prove to be very effective.

It has the potential to boost athletic performance.

It can increase testosterone production.

Not everyone needs a testosterone boost, but it can be beneficial for a few reasons.

First, it increases libido. Men who suffer from low libido or erectile dysfunction may find that supplementing regularly with fenugreek is a non-invasive way to get the blood flowing in the right direction again.

Moreover, extra testosterone could help treat some forms of hair loss and other commonly burdensome ailments.

Considering how few/rare side effects are, fenugreek may be the way to go with these things!

It can be used to improve digestion.

Digestion is a great marker of overall health, so improving it and keeping things regular should be a priority for anyone who would like to achieve optimal health.

Fenugreek can help to treat constipation and get things moving, decrease bloating, and address inflammation as I mentioned above.

These properties are likely linked to the water-soluble fiber content of fenugreek which acts as a mild laxative.

It may help to increase the supply of breast milk.

Many new mothers have high hopes for breastfeeding but end up not producing enough to nourish their newborns.

Diet can play a significant role in breast milk production, and fenugreek - which acts as a galactagogue - could be the missing link in producing enough breast milk.

Some people may actually see benefits within 1-2 days, but should supplement for around 2-3 weeks to see noticeable changes.

The recommended dosage for increasing breast milk supply is around 3,500 milligrams per day.

It is important to talk with your doctor about plans to use a galactagogue like fenugreek or milk thistle first, as there isn't much research on the efficacy or safety surrounding this natural remedy.

You should experiment with a dose that suits you and your needs first and consider any safety precautions or warnings.

It is also important to be knowledgeable about the side effects (which we will discuss later).

How to use fenugreek

Use it as a spice.

Fenugreek can be found dried for use in dishes like curry and dal.

You can also use it to spice roasted vegetables or blend it with other spices to create unique spice blends to cook with.

Fenugreek - like most other spices - contains lots of antioxidants!

It has a strong flavor, so be sure to check out some suggestions and use modest amounts.

Sprouted fenugreek.

Sprouting foods often reduces or rids it of negative and unwanted properties like anti-nutrients and phytic acid.

Because fenugreek is technically a legume, sprouting it can really increase its nutritive properties.

In fact, sprouting before consumption can boost nutrition by 30-40%, making it much more bioavailable for your body to use.

Supplement with fenugreek.

There are a few supplemental ways in which you can use fenugreek.

For example, you can consume a spoonful of soaked fenugreek seeds on an empty stomach as a natural antacid (due to its anti-inflammatory properties).

Consume roughly a teaspoon for digestion first thing in the morning.

Make a paste with it.

After soaking seeds, you can make a paste with it by blending it with other ingredients.

Pastes are great for adding lots of flavor to curries, stir-fries, and any other recipes with a sauce.

They tend to really concentrate the flavors of different spices which can help you add loads of umami (and health benefits) to your cooking.

Side effects & warnings for fenugreek

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Medically review by Kim Langdon

It likely comes as no surprise that bananas are healthy food. Who doesn't love bananas?

They're practically nature's candy. A good ripe banana is naturally sweet, the texture is fantastic, and they're cheap to boot.

They come in a naturally protective shell making them portable food whether you're on the road or on the trail.

Kids love them and adults do, too. They're a wonderful source of complex carbohydrates for quick energy when you need it the most.

Again... what's not to love?

Today, we're going to let you in on all the beauty that bountiful bananas hold.

Yes, we know they're a great source of potassium, but their benefits stretch far beyond that.

Bananas are a convenient and delicious food for so many reasons, and we want to share that knowledge with you.

Better yet, we're sharing some of our favorite, most mouthwatering healthy banana recipes ever!

Bananas contain a ton of potassium.

Bananas are a great source of magnesium.

Bananas contain a unique fibre complex.

Bananas are great for keeping things regular.

Bananas are one of the best foods for healthy digestion.

Pectin - a type of fiber found in bananas - aids digestion while that prebiotic fiber produces digestive enzymes which help to absorb the rest of the nutrients in your gut.

The fiber alone can work as a gentle laxative, while the electrolytes can help keep fluids in check, even if you're losing fluids a little too fast.

Overall, your gut just LOVES banana.

Bananas are great for regulating blood sugar.

How many sweet foods can say that?

If you're craving sugar, grabbing a ripe banana is the way to go if you're worried about the dreadful blood sugar spike and drop you get with candy.

While ripeness can change the glycemic index of bananas and we recommend a partially ripe or "just ripe" banana for the best blood sugar regulation, an unripe banana will only jump about 30 points on the scale to ripe, ranging from 30 (unripe) to 60 (ripe).

No - it's not a great choice for a diabetic, but it is a good choice for an otherwise healthy individual.

The fiber helps slow down the sugar release into the bloodstream, offering up more sustainable energy than other sources of refined carbs.

Bananas are a great choice for weight loss.

This fruit has a few things going for it in terms of being a "diet-friendly" food.

First, it's helpful to curb your sweet tooth the all-natural way.

It's a relatively low-calorie food with plenty of sweetness to fulfill your cravings without reaching for processed, calorie-dense foods that are sure to break the bank.

Second, it's got fiber that will help fill you up.

Finally, if bananas help to keep blood sugar regular, you can expect less cravings for sugary foods overall.

Bananas are antioxidant-rich food.

Bananas are the ultimate pre-workout and post-workout food.

They're lightweight, portable, tasty, and easy to eat on their own.

They also provide sustainable energy while giving you a nice boost via carbs that your body will love as a pre-workout snack - cardio, resistance, yoga, or a hike.

Moreover, because they have some anti-cramping properties and the ability to relax the muscles, you can munch on the other half after your workout to chill out, prevent pain, and replenish those now depleted glycogen stores with healthy carbs.

Bananas are an incredibly convenient food.

They're cheap to buy, often the most inexpensive produce at the store - even the organic variety!

They're easy to take on the go because they're already "packaged" for you in their sturdy peel.

They are great to use in recipes (as demonstrated below), but they're tasty on their own.

Basically, they're the most convenient food out there, and nearly everyone can reap the bountiful benefits of banana.

Banana recipes we love

Bananas are most commonly used as a snack, but they're a quite versatile ingredient with so much satisfying potential!

We all occasionally come down with an unrelenting sweet tooth.

Bananas make a beautiful beginning for a healthy, low-glycemic, healthful indulgence whether you like smoothies or a good old-fashioned slice of banana bread... and don't forget the butter.

We're practically obligated to kick things off with a gorgeous slice of banana bread.

This is the perfect recipe for using that bunch that's getting ripe faster than you expected.

With natural sweetness from the fruit, you don't need any other sweetener making this a low-sugar choice.

It's grain-free, cooked to perfection with the moist and fluffy texture you're used to.

Spread some almond butter on each slice or a spoon of melted butter for the best results.

2. Grain-free banana waffles from Savory Lotus

The best part of waking up is a fluffy, maple-syrup soaked, crispy-edged waffle on your plate.

These grain-free waffles are protein-rich, low-sugar, naturally sweetened with mashed banana, and foolproof meaning you can trick your kids into eating the "healthy" waffles.

Shh... they'll never know it's gluten-free!

Top with fresh berries and a dollop of coconut cream.

3. Chocolate & banana muffins from Evolving Table

Anyone who knows anything knows that chocolate and banana are the best combination (besides maybe either/or with peanut butter, but I digress).

These muffins combine the two without refined sugars, grains, or any other nasties - just real food!

Look at how fluffy and rich these look. If decadent is the name of your game, break out the muffin tin and whip up a batch of these.

Some of us just don't have the time to be baking.

Some of us just don't have the self-control to be keeping tempting, full loaves of banana bread hanging around the house (guilty!).

This mug cake recipe makes it easy to create a single-serving banana bread in your microwave.

Does it get any more convenient? There are two variations here, but both are totally healthy and totally Happy Body-approved.

This recipe is obsession-worthy.

If you like Reese's chocolate cups but have an affinity for bananas and chocolate with peanut butter or your nut butter of choice (because there's no such thing as too much here), this recipe is for you.

It hits the candy craving by combining favorite flavors and textures for a few bites of heavenly bliss in every piece.

These will be a hit with the kids, too.

7. Strawberry banana smoothie bowl from Bakerita

8. Peanut butter banana protein muffins from Wholesomelicious

Sometimes, it's not just all about dessert. How about post-workout?

A little protein is necessary. Sometimes, gnawing on a chicken breast or some sort of processed protein bar doesn't seem appealing though, and we can't blame you.

These banana-infused muffins contain a healthy dose of Vital Proteins Whey formula for a healthy, grass-fed protein source to fuel you and keep you satiated.

9. Matcha banana pancakes from Stupid Easy Paleo

We featured banana waffles, but what about banana pancakes?

This classic dish takes on new life with the addition of matcha and collagen.

A boost of green caffeine plus gut-friendly, hair and skin-loving collagen will have you feeling vibrant and healthy all day.

This stack of flapjacks is brunch-worthy, so make sure to bookmark the recipe for the weekend!

10. Acai bowls from Hurry the Food Up

This recipe features eight different variations of the acai bowl.

These tropical bowls begin with a base of frozen acai packets - a potent superfood berry with loads of nutrition and a beautiful purple color - plus a frozen banana for a creamy, thick, and sweet base.

Then, you add in whatever else you like and lay the toppings on thick. I love shredded coconut, sprouted seeds and grains for some crunch, and fresh berries.

Let us know in the comments what your favorite way to enjoy bananas is! We hope you learned something new today and feel inspired to use this amazing fruit in new and exciting recipes.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

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Medically review by Kim Langdon

What are chia seeds?

Chia comes from the Salvia hispanica plant. Chia seeds are sometimes also used medicinally.

They mostly grow in warm climates and are grown for use primarily in Mexico and Guatemala, and have been used in Mayan and Aztec culture for centuries.

The seeds are a small oval or circle shape, often ranging in color from a dark brown to black-grey. You might also come across golden chia seeds or white chia seeds with a lighter shade.

Chia seeds are nearly tasteless. If anything, they have a mildly nutty flavor that pairs well with both sweet and savory foods.

They were once more popular in Chia Pets, a novelty at-home "garden" which sprouted the chia seeds and resembled hair on a head. Remember those?

Nowadays, these seeds are common additions to smoothies, yogurt bowls, toast, salads, and baked goods. But hey... if you're still rocking the Chia Pet, good on you!

Fun fact: Chia also means "strength."

The benefits of chia seeds

What's so good about this little seed anyway? Well, let's break it down. First, let's look at the nutritional properties of chia seeds, ounce for ounce.

Calories: 137

Carbohydrates: 12.3 g

Fibre: 10.6 g

Fat: 8.6 g

Protein: 4.4 g

Calcium: 177 mg

 Phosphorus: 265 mg

Potassium: 44.8 mg

Zinc: 1.0 mg

Copper: 0.1

Manganese: 0.6 mg

... plus 4,915 mg of omega-3 fatty acids! Just from this, we know chia seeds are an incredible source of fiber.

It's net carbs come in around 2 grams per servings, making them an awesome addition to any diet from plant-based to keto.

It's jam-packed with healthy fats, plant protein, and important minerals.

What's not to love?

1. They're great for digestion

A single serving of chia seeds can give you all the fiber you need in a day.

Fiber aids digestion in big ways, and without it, it's easy to get backed up. In fact, chia seeds can act as a gentle, all-natural laxative if you need it.

Getting in your daily dose of chia can help keep you regular which is a great indication of being healthy overall.

2. They can help you lose weight

Two of the most essential components for weight loss are fiber and protein.

A balance of the two helps you stay full and stave off hunger in between meals, helping you stick to a sustainable calorie deficit without feeling hungry, or worse - hangry.

Chia seeds are an incredible source of both. The fibrous seeds gel up after eating, naturally taking up a bit more space in the gut while digesting slowly and steadily.

This powerful seed is also a complete plant protein which means it contains all of the essential amino acids.

That way, you can get those gains with a little less meat.

They can also help to stabilize blood sugar which means you won't experience the spikes and drops that lead to cravings and hunger before your next meal.

3. They aid in good bone health

Have you heard the myth that people who don't eat dairy don't get enough calcium?

Clearly, whoever is spreading these rumors isn't familiar with chia seeds! Per ounce, chia seeds contain 179 mg of calcium which equates to 13% of the recommended daily value.

Calcium is important not only for developing bodies but for maintaining strong and stable bones, reducing the risk of osteoporosis.

4. They're loaded with antioxidants

Antioxidants are one of the main reasons a healthy diet should include plenty of fruits and veggies loaded with micronutrients.

Most colorful foods have high antioxidant content, but so do chia seeds!

These antioxidants act as a natural preservative for chia seeds' fatty acids so they don't go rancid. You don't get those good benefits from rancid fats.

Not only do chia seeds have a long shelf life and built-in nutrient preservation; these antioxidants also help fight free radicals in the body which keeps your body in natural detox mode while warding off disease like cancer.

5. They help balance essential fatty acids

Everyone needs a balance of both omega-3 fatty acids and omega-6 fatty acids. The unfortunate reality with the Standard American Diet is that our ratio is way out of whack!

Ideally, we have a 1:1 ratio, but processed foods, refined oils, conventional meat, and dairy have many people with far more omega-6 fatty acids than omega-3s.

One ounce of chia seeds provides approximately as many essential fatty acids as two servings of salmon.

Considering the daily recommendation for omega-3s is about four grams, you can easily get your fill with less than an ounce of chia.

6. They're great for the gut

7. They can reduce systemic inflammation

8. They're a natural energy booster

Chia seeds are a nearly perfect food. With a strong and mighty blend of slow carbs, healthy fats, plant protein, and fiber, these seeds offer up an amazing boost.

Not only will they give you a quick jolt - this energy is sustainable.

Have a scoop before a workout for stronger lifts and faster runs, or use them as an afternoon pick-me-up when the office starts to get you down.

How to use chia seeds

How to store chia seeds

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