10 Healthy Foods That (Practically) Never Expire

While it’s true that many shelf-stable foods are often loaded with preservatives (think condiments, lunch meats, and bags of chips), a number of good-for-you foodsnaturally last for a long time. Stock up on these staples whenever it’s convenient, and they’ll be on hand when you’re ready to get cooking. Curious about the shelf life of more foods in your kitchen? Consult our comprehensive food storage chart.

By Grace Elkus / Real Simple

Feb. 26, 2016

1. Almonds
Almonds are filled with monosaturated fatty acids, and they’re a great source of vitamin E and fiber. According to Fruit and Veggies More Matters, they can last for up to one year when stored in the refrigerator. Pack them for an afternoon snack or use them to make your own almond milk.

2. Brown RicePacked with fiber, vitamin E, and a variety of antioxidants, (unopened) brown rice can last for one year at room temperature. After its been opened (to make, for example, this brown rice bowl with egg and avocado), it should stay good for about six months.

3. Chia Seeds

Chia seeds are packed with fiber and calcium, and have been linked to lower blood pressure. When stored in an airtight container in the refrigerator, they can stay fresh for up to one year. Try them in one of these deliciously hearty breakfasts.

4. DatesThe only naturally “dehydrated” fruit, fiber-rich dates are a nutritious way to enhance a savory recipe or sweeten up a smoothie. They can be stored at room temperature in an airtight container for several months, or refrigerated for up to one year.

5. Dried Beans

Unlike canned beans, which are often stored in sodium, dried beans are free of additives and preservatives. They’re also an excellent, cholesterol-free source of protein, and can last for up to two years in the pantry. Try adding them to one of theseslow-cooker stews.

6. Nut ButtersFilled with protein and heart-healthy monounsaturated fats, nut butters can last at room temperature for nine months unopened (once opened, they’ll stay good for three months). Look for jars with short ingredient lists and zero added trans fats.

7. Oats

Oats are an excellent source of fiber, help to keep cholesterol in check, and contain vitamins, minerals, and even some protein. Unopened containers can be stored in a cool, dry place for up to four months, according to the Whole Grains Council. Give them a try in our fruit-and-nut filled baked oatmeal.

8. Olive OilAn excellent source of monounsaturated fats, olive oil is great drizzled onto toast, or used when roasting veggies. An unopened bottle will keep at room temperature for one year, and once it’s been opened it will keep for six months.

9. QuinoaQuinoa contains all nine essential amino acids, meaning it’s a “complete protein,” and it will keep for up to four months in the pantry. Pack the fiber-rich grain into a burrito ormix it into a salad.

10. Winter SquashFrom acorn to butternut to delicata, winter squash (and pumpkins!) can stay fresh for up to three months when stored in a cool, dry area away from sunlight. A good source of vitamin C, try roasting wedges of squash or blending it into a soup.

This article originally appeared on Realsimple.com

http://motto.time.com/4238946/healthy-foods-never-expire/?xid=time_socialflow_twitter

Pomegranate-date combo could improve cardiac health

A FOUR-ounce glass of pomegranate juice with three dates could protect against the buildup of lipids on the arterial walls by as much as 33%, reducing chances for a heart attack, according to researchers in Israel.

This post is on Healthwise

10 April 2015 - 03:49am

Dates, pictured here, could be a weapon in the war on heart disease if consumed in combination with pomegranate juice, according to recent research. AFP RELAXNEWS

A FOUR-ounce glass of pomegranate juice with three dates could protect against the buildup of lipids on the arterial walls by as much as 33%, reducing chances for a heart attack, according to researchers in Israel.

Pomegranate juice and dates make a dynamic duo in the war on heart disease because their respective phenolic antioxidants work differently, according to lead author Professor Michael Aviram.

The key ingredients in pomegranate juice, he says, are plant-derived polyphenolic antioxidants that slow the body's oxidation process, thereby reducing oxidative stress.

Dates contain phenolic radical scavenger antioxidants, which hinder the oxidation of low-density lipoprotein (LDL) cholesterol, also known as "bad-cholesterol."

These scavenger antioxidants found in dates also stimulate the removal of cholesterol from arterial cells that come into contact with lipids, according to Professor Aviram.

Working with arterial cells in laboratory cultures, and with mice whose cholesterol levels were high, Professor Aviram's team tested the combination of pomegranate juice and dates – using a cocktail that included their pits, which had been ground up.

The cocktail reduced oxidative stress in the arterial wall by 33% and decreased arterial cholesterol content by 28%, according to the study, which was published in the journal Food & Function.

Even without the pits, says Professor Aviram, the combination of dates and pomegranate is powerful and preferable to eating either fruit alone, but ideally the pits should be ground into a paste and consumed.

Pomegranate juice has long been hailed for its high antioxidant component and health benefits.

In 2010, a research team from the University of California at Riverside identified phenylpropanoids, hydrobenzoic acids, flavones and conjugated fatty acids as ingredients that keep cancer from spreading.

They do this by inhibiting the movement of the cancerous cells, weakening their attraction to a chemical signal that favors their attachment to the bone, bone marrow, lungs and lymph nodes, which usually results in death.

That study was presented in December 2010 at the annual meeting of the American Society for Cell Biology in Philadelphia, Pennsylvania in the US.

According to the Mayo Clinic, other foods that lower LDL cholesterol include high-fiber fare such as oatmeal, oat bran, kidney beans, apples, pears and barley.

Don't forget about foods high in Omega 3s such as salmon, mackerel, lake trout, herring, sardines, albacore tuna and halibut, which they say can also lower cholesterol.

Nuts such as almonds or walnuts contain polyunsaturated fatty acids that can lower bad cholesterol, while olive oil's antioxidants can also help keep your blood vessels healthy if consumed in moderation. – AFP Relaxnews

http://www.thesundaily.my/news/1380564

Go to Healthwise for more articles

What Are Dates Good For?

Distinguished Dates

Botanical name: Phoenix dactylifera

While dates don't appear to be particularly special with their oddly wrinkled, brown exterior, they're satisfyingly chewy and flavorful. Undoubtedly a favorite since the Garden of Eden, dates are considered a drupe because they contain a single pit or stone at the center.

Date palms, which produce these little beauties, were brought to America's Western coast by Spanish missionaries in the late 1700s. Medjool dates, which originated in Morocco, were introduced in the U.S. in 1927 when 11 shoots were placed in quarantine in Nevada for seven years. The nine plants that survived were taken to Southern California in 1935, where 24 offshoots were planted in 1944.

Reportedly the most labor intensive to grow and harvest, medjools are not only one of the most prominent varieties – they are the only one that can be picked and eaten fresh.

Date palms begin to bear fruit at three to five years, and are fully mature at 12 years. Cultivated in arid regions of the world, wild populations can still be found around Jordan and the border between Iran and Iraq.

Popular uses around the world include date vinegar, chutney, date paste for bakery products, flavorings and roasted whole date seeds. The tree's buds (hearts of palm) are tasty additions to salads.

Health Benefits of Dates

When it comes to the number of minerals, vitamins, and health-benefiting phytonutrients in dates, suffice it to say there are a lot of them. First and foremost, they're easily digested, allowing your body to make full use of their goodness.

Dietary fiber in dates helps to move waste smoothly through your colon and helps prevent LDL (bad) cholesterol absorption by binding with substances containing cancer-causing chemicals. The iron content, a component of hemoglobin in red blood cells, determines the balance of oxygen in the blood. Potassium, an electrolyte, helps control your heart rate and blood pressure. B-vitamins contained in dates, such as the carotenes lutein and zeaxanthin, absorb into the retina to maintain optimal light-filtering functions and protect against macular degeneration.

Want more? They contain vitamins A and K. Vitamin A protects the eyes, maintains healthy skin and mucus membranes, and even protects the lungs and mouth from developing cancer. Tannins, which are flavonoids as well as polyphenolic antioxidants, fight infection and inflammation and help prevent excessive bleeding (anti-hemorrhagic). Vitamin K is a blood coagulant that also helps metabolize your bones.

Copper, magnesium, manganese, vitamin B6 (pyridoxine), niacin, pantothenic acid, and riboflavin are also present in dates and provide their own unique preventive and healing functions.

Together, these cofactors help your body metabolize carbohydrates, protein, and fats. Eating dates in moderation can contribute to many health benefits, such as protecting against damage to cells from free radicals, helping preventing a stroke, coronary heart disease and the development of colon, prostate, breast, endometrial, lung, and pancreatic cancers.

Dates Nutrition Facts Serving Size: 1 oz. of pitted dates (28 grams)
Amt. Per Serving
Calories	78
Carbohydrates	21 g
Sugar	19 g
Fiber	2 g
Protein	1 g

Studies Done on Dates

Cadmium, a well-known testicular toxicant, was tested against date palm pollen extract for therapeutic potential and ability to avert reproductive damage. The results supported scientists' hypothesis that not only are the testicles vulnerable to cadmium toxins, but that date palm pollen extract treatment can also amend its deleterious effects, probably by activating testicular endocrine and antioxidant systems1.

Another study reported the most prominent health benefits of dates: there are at least 15 minerals in dates, including selenium, an element believed to help prevent cancer and important in immune function, protein, containing 23 types of amino acids, some of which are not present in the most popular fruits, such as oranges, apples, and bananas. Unsaturated fatty acids include palmitoleic, oleic, linoleic, and linolenic acids. The study concluded that dates could be considered a nearly ideal food, with a wide range of essential nutrients and potential health benefits2.

Dates Healthy Recipe: Date Butter

Creamy date butter can be made in any amount. It's one of those recipes that changes each time you make it because the ingredients aren't necessarily measured. You also can add other dried fruits such as raisins and/or prunes if you wish. The spice list can be altered to fit your own tastebuds.

Ingredients:

• 2 cups of dates
• 2 tsp. fresh lemon juice
• Water
• ¼ tsp. cinnamon
• ¼ ground nutmeg
• ¼ ground cloves
• ¼ ground ginger

Procedure:

1. Place dates in a saucepan and add water to cover two-thirds of the fruit. Add lemon juice. Bring to a rolling boil, cover with a lid part-way to allow steam to escape.
2. Reduce heat to low. Depending on ingredients, cook time and moisture, it may take anywhere from 10-30 minutes to reach the right consistency, which is evidenced when a tablespoon can stand straight up in the middle of the mixture without falling to the side.
3. Cool mixture a bit then place in a food processor and process until smooth. It may have a few lumps, but that's okay!
4. Store in refrigerator for up to a few weeks and in freezer indefinitely. Wonderful on toast or even added to baked breads, cakes, etc.

Dates Fun Facts

Dates were mentioned several times in the Bible, probably ancestors to the oldest-known seed planted successfully in modern times.

In 1963, a date palm seed was discovered at Masada, an ancient fortress where, in 70 A.D., a large group of Jewish families killed themselves rather than face capture by the Romans. Planted in January 2005, the ancient date palm, named “Methuselah,” is now four feet tall.

Summary

From the primeval banks of the Tigris and Euphrates rivers, the date palm has provided the Phoenix dactylifera - the botanical name for dates - as an important food and medicinal source throughout the world.

Iron for your blood, fiber for roughage, vitamin A for your eyes, potassium for your heart, B-vitamins, tannins - these are just a few of the many nutrients in dates, making them one of the healthiest foods in the world. They have a noble history that healers have used through centuries for many of the same properties they're used for today.

Dates are a wonderful snack all by themselves. But make sure you eat them in moderation, as fruits can contain high levels of fructose that can harm your health. For a new twist, try stuffing them with a mixture of chopped raw almonds and walnuts, and raw cream cheese for a delicious, nutritious – and completely unique – hors d'oeuvre.

Other sources:

• http://nutritiondata.self.com/facts/fruits-and-fruit-juices/7348/2
• http://www.medjooldates.com/
• http://www.imperialdategardens.com/
• http://www.nutrition-and-you.com/dates.html
• http://www.plantsciences.ucdavis.edu/GEPTS/pb143/CROP/DATE/date.htm

References:

• 1 http://www.ncbi.nlm.nih.gov/pubmed/22998418 Therapeutic effects of date palm (Phoenix dactylifera L.) pollen extract on cadmium-induced testicular toxicity, Nov. 2012
• 2 http://www.ncbi.nlm.nih.gov/pubmed?term=Phoenix%20dactylifera%20cancer The fruit of the date palm: its possible use as the best food for the future? Nov. 2012

http://foodfacts.mercola.com/dates.html

Dates—A Different Kind of Candy

 Dates are a prime example of why fruit is often called nature’s candy. Just a few can satisfy your sweet tooth, which is why they are a healthful alternative to Halloween treats. Have a few on hand next week when the kids are gobbling up candy and you are looking for a sweet alternative. Find out here why they’re so good for you and which ones to choose…

DATES 101

Native to the Middle East but now grown around the world, dates in the US are classified by their texture—from soft to very dry. They can be eaten dried or fresh (although dried is most popular). Dates are loaded with antioxidants…trace amounts of at least a half-dozen vitamins and minerals, including vitamins A and K…and an almost perfect 1:1 ratio of calcium and magnesium.

WAYS TO USE DATES

One good choice is Deglet Noor, a type of semidry date that is smaller than other dates and has about 20 calories per piece. For dessert or a snack, six Deglet Noor dates provide 29 grams (g) of natural sugar (making them as sweet as candy)…a reasonable 120 calories...a very respectable 3.6 g of fiber…1 g of protein…a bit of calcium and magnesium…and a really nice 282 mg of potassium. Or, as a treat, savor a different type of date—two juicy, large Medjool dates (about 132 calories).

In addition to eating them whole, you also can chop up dates and put them in trail mix…chop and blend with warm almond or rice milk…or stuff with a piece of cheese. Caution: If you have blood sugar problems, including diabetes or metabolic syndrome, avoid dates altogether because they are high in sugar.

Dates are available in the produce section of most grocery stores and are labeled by type. Buy organic dates, if possible.

Source: Mark A. Stengler, NMD, is a naturopathic medical doctor and leading authority on the practice of alternative and integrated medicine. Dr. Stengler is author of the Health Revelations newsletter, author of The Natural Physician’s Healing Therapies (Bottom Line Books), founder and medical director of the Stengler Center for Integrative Medicine in Encinitas, California, and adjunct associate clinical professor at the National College of Natural Medicine in Portland, Oregon. http://MarkStengler.com

 

 

Listing Details

Publication                                       Bottom Line Natural Healing

Original publication date                 April 1, 2011

 

http://www.bottomlinepublications.com/content/article/diet-a-exercise/datesa-different-kind-of-candy