1.     Chili Powder : Vit A, C, E, K, B6. Iron and Manganese

2.     Cumin : Iron, Magnesium, Copper, Manganese, Calcium

3.     Coriander : Copper, Manganese, Iron Magnesium, Calcium anti – inflamanatory phytonotrients, anti bacterial

4.     Garlic BP : Vit C & B6, Manganese, immune-bosting, anti-imflammatory, anti bacterial

5.     Oregano : vit K, anti inflammatory, antibacterial, antiviral

6.     Onion BM : Vit C & B6, fiber, folate, potassium, manganese.

7.     Tomatoes : Vit C & K, Potassium, manganese iron

8.     Diced carrot : fiber, vit A, C or K, Manganese

9.     Cayenne Pepper : Vit A, C, E, K, B6, Manganese

10.  Green Chili : Vit A, C, K, B6, Folate, Iron, Potassium, Manganese, Manganese

11.  Red onions : Fiber, Folate, Vit B6 & C, Manganese, Potassium, Phosphorus

12.  Cilantro : Vit C&K, Choline

13.  Chop Scallions : Fiber, Vit A, C, K, Folate calcium, iron, potassium, manganese

14.  Black beans : fiber, protein, folate, iron, riboflavin, phosphorus, thiamin manganese

1.     Healthy eating tricks that are actually realistic if you’re doing some kind of healthy food. Challenge this month, planning your meals ahead of time will make things easier.

-       Whether you’ve commited to aspecific

-       Plan or just a healthier diet, you’re probably trying to eat more real food in sensible portions, and less junk. If yo haven’t heard of whole 20 it’s a 30 day plan that emphasizs whole, healthy foods, and it’s one of the most popular diet “nesets” around.

2.     When in doubt, make sure your plate is filled whit fruits and vegetables in a variety of colors.

-       Tomatoes, butternut squash, kale, cranberry are two healthy and beautiful options and here are 21 super colorful meals that’ll get you excited to eat healthy.

3.     Kick your cooking up a notch without adding any extra sugar or fat by springkling in your own DIY spice blend.

-       Spice add flavor, and more flavorfull food = more DELICIOUS food. Sure, you can use stone bought spice blends or individual spices but making your own allows you to customize

-       Spice are one of the healthiest ingredients you can add to your food = they lend an intense punch of flavor to any recipe, and quality spice ideads can make otherwise bland meat and vegetables exciting.