health benefits

The Greatness of Grains

The Greatness of Grains -
The Greatness of Grains –

Carbs! I love carbs. How about you, OiB readers? Surely, you have heard some media discrediting the greatness of grains throughout the years. Namely, people like to say that too many carbohydrates are bad for you and make you gain weight. Today, I would like to counter that superstition and fill you on why you need grains.

But not just any type of grain will work. You need to consume unprocessed (not refined) whole grains.

What is a Whole Grain?

All grains, according to the Whole Grain Council, begin whole. Whole grains are, basically, the entire seed of a plant, made up of three edible parts—the bran, germ, and endosperm.

The barn is a multi-layered outer shell that has antioxidants, essential B vitamins, and plenty of dietary fiber.

The germ is the potential new sprout. Here, you find more B vitamins, some protein, minerals, and healthy fats.

Lastly, the endosperm is the energy supply of the germ. Contained in the endosperm are carbohydrates, proteins, and trace amounts of other nutrients.

What Makes Grains “White”?

When whole grains are stripped of some key parts—the bran, germ, or endosperm—they become refined or processed. White flour and white rice, for example, have had the bran and germ removed, leaving only the starchy endosperm behind.

Why Are Whole Grains Healthier?

That is the main question here, is it not? Obviously, whole grains have a lot of vitamins and nutrients than refined grains do, but these are not the main reason why you need them in your diet.

Starches throw your blood sugar out of whack. Whole grain carbohydrates do not have the same effect. Whole grains are slowly absorbed and metabolized, meaning that blood sugar stays level. Also, whole grains are known to reduce the onset of heart disease.

In fact, a recent 2016 study proved that whole grains are linked to a longer lifespan. The meta-analysis was comprised of 14 studies and found that eating 3 servings of whole grains a day was “associated with a 25 percent lower risk of death from heart disease, and a 14 percent lower risk of death from cancer”.

The Greatness of Grains -
The Greatness of Grains –

How Can I Eat More Whole Grains?

I have good news for you—there are more whole grain choices available now than ever before. Add the following foods to your diet to ensure you are eating enough whole grains:

  • Whole grain cereals, breads, and crackers
  • Air-popped popcorn
  • Oatmeal
  • Quinoa and other ancient grains like amaranth
  • Brown rice
  • Bulgur
  • Buckwheat
  • Whole wheat flour
  • Corn
Rice OrganicIsBeautiful
Rice OrganicIsBeautiful

As you can see, there are a lot of whole grain options out there. Add whole grain pasta or brown rice to the dinner plate, select bread made from whole grains and seeds, and opt for a bowl of oatmeal in the morning! I promise the greatness of grains will keep you satiated throughout the day and much healthier in the long run.

Feel free to share your whole grain tips, recipes, and knowledge with other OiB readers.

Benefits of Horseradish

Health Benefits of Horseradish Sauce

Health Benefits of Horseradish Sauce -
Health Benefits of Horseradish Sauce –

It is good for you! 

Ever heard about the benefits of horseradish sauce? Well, today at OiB I am going to talk about it. 


There are numerous health benefits of horseradish sauce. But first let’s introduce horseradish sauce to you. Horseradish sauce is made by shredding and pounding the fresh root then lemon juice is added to it. In this form, horseradish can be stored in a cool dry place for a week.  

Horseradish plant is a plant that you cannot be successfully put through a juicer machine. The reason behind this is that it possesses extremely strong essential oils, so string that the toughest physique will find them hard to tolerate.  


Basically, horseradish herb is very beneficial for dissolving mucus in the nose, so all the people out there either suffering from cold and flu or sinus must start using it. Check out the recipe below: 

Take half a teaspoon of sauce without dilution, twice a day. Do not eat or drink anything for at least 10 minutes after consuming it. There will be a powerful feeling in the head, sometimes with sweating and usually accompanied by a lot of tears, but do not worry it won’t happen because of pain. These are the indications that your sinus or flu is going away.  

Sinus causes much troubling pain and misery. The horseradish attacks its cause and brings relief. Sometimes it is compulsory to continue the treatment for several months, but you will know when horseradish has done its work. You will notice that the violent sensations resulting from the use of the sauce will gently reduce, and then finally will disappear with mucus.  

It is a good idea to combine this treatment with radish juice, including both leaves and root carrot. These two will help in rebuilding the tissues ravaged by the sinus infection. You will understand that it is also essential to make sure that your eating pattern becomes well-balanced. Make sure you consume the basic natural diet and avoid the intake of refined carbohydrates.  

Just so you know that horseradish is also specific for relieving water retention, or dropsy, as it is used to be called. This is tied in with a stimulating effect on the blood capillaries caused by the action of the main therapeutic principle in the plant, a glycoside called sinigrin. Horseradish possesses high percentage of vitamin C content with 114mg per 100g (4oz)-this is one of the highest vegetable concentrations. It also contains highest amount of potassium and sulphur, and good quality of calcium. Women are recommended to use it in their diet.  

Other uses are best for diabetics, where Professor Kuhn found an improvement in the blood pressure, for coughs and catarrh, and in the treatment of circulatory problems of a mild nature.  

Health Benefits of Horseradish Sauce -
Health Benefits of Horseradish Sauce –

DIY Horseradish Cream Cheese Sauce for Pasta 


  • 8ounces cream cheese 
  • 2-3tablespoons white creamed horseradish 
  • 8ounces pasta cooked 


Microwave cream cheese until soft.  Mix in horseradish.  If not to your liking for consistency, add a little milk.  Mix with hot cooked pasta.  Enjoy! 

Do you like it, or is it not your cup of tea?  

Amanda OrganicIsBeautiful Signature

linseed in your dishes

Tips to Use Linseed in Your Dishes

Linseed is a magical health food that we hear a lot about but don’t always know what to do with. Do you eat linseed? They’re very high in omega-3 fatty acids, and they also have a deliciously nutty and toasty flavor

There are two sorts of linseed: golden yellow and a russet brown. Both have the same nutritional value. linseed are also a superb source of magnesium, manganese, and thiamin and a good source of selenium. linseed also contain gamma-tocopherol, a form of the antioxidant vitamin E.

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Linseed –

Experts and nutritionists recommend a tablespoon of linseed a day to meet your necessary, daily nutritional requirement. However, you need to be observed the way you consume linseed. linseed are brown in color and come with a hard, crunchy covering. There are many ways you can eat linseed The important thing to do is to be creative and experiment with how to eat linseed and what you like.

While I eat my linseed with barley like a cereal, my son prefers it in yogurt or juice. 
We also like to bake with it! You can try different ways to discover what are your and your family’s favorite ways to eat linseed
Linseed goes rancid extremely quickly; they can go bad in as little as a week, so be sure to store them in the refrigerator. Linseed needs to be lightly ground to remove their hard hulls before eating. Grind them in batches of 3-4 tablespoons in a coffee or spice grinder before adding them to any of the foods below.

Linseed –

In cereal – One of the best ways to eat linseed is for breakfast. Try them in one of these cereals, or in homemade granola.

In homemade granola bars – Ever made your own granola bars? No? Try these, and add some linseed for a nutty flavor.

On yogurt – linseed gives nutty texture and flavor to a lunchtime bowl of yogurt, with fruit.

On oatmeal – This is so delicious; sprinkle linseed in your homemade oatmeal for a little extra texture and flavor.

As an egg substitute – linseed mixed with water can also be used as a vegan egg substitute in baking. linseed is a great source of fiber, which is beneficial for digestive health and can also help lower cholesterol.

Soups and stews– linseed high in fiber, protein and iron and is a great addition to any hearty winter soup or stew.

Add when baking–  linseed is a perfect addition to baked dishes adding nutritional benefits and texture that you will enjoy.

Green Mango Smoothie Recipe.

Something for the kids– Finally, why not use linseed when cooking with and for your kids.  Mix linseed with flour and egg and coat chicken or cod strips to make tasty goujons for dinnertime.  You can also add to a sponge mixture for tasty yet healthy dessert.  Top with your own homemade linseed inspired ice-cream – something your children will enjoy making and eating.  The protein power of linseed and the support it gives to growing and maintaining healthy bones and muscle is great for your child’s development!

Thank you for reading OiB, wishing you all a lovely day.

Amanda OrganicIsBeautiful Signature

linseed in your dishes

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