Directions: Heat oven to 375 degrees Fahrenheit. Heat oil in a large skillet over medium-low heat. Add onion and bell pepper. Cook gently until very soft, about 20 minutes. Add garlic and cook until tender, 1 to 2 minutes; stir in cumin, paprika and cayenne, and cook 1 minute. Pour in tomatoes and season with 3/4 teaspoon salt and 1/4 teaspoon pepper; simmer until tomatoes have thickened, about 10 minutes. Stir in crumbled feta.Gently crack eggs into skillet over tomatoes. Season with salt and pepper. Transfer skillet to oven and bake until eggs are just set, 7 to 10 minutes. Sprinkle with cilantro and serve with hot sauce.Fruits are low in calories and fat and are a source of simple sugars, fiber, and vitamins, which are essential for optimizing our health.Fruits provide plenty of soluble dietary fiber, which helps to ward off cholesterol and fats from the body and to help in smooth bowel movements as well as offer relief from constipation ailments.Fruits compose of many anti-oxidants such as poly-phenolic flavonoids, vitamin-C, and anthocyanins.
Anthocyanins are flavonoid category of poly-phenolic compounds found in some "blue-fruits" like blue-black grapes, mulberries, acai berry, chokeberry, blueberries, blackberries, and in many vegetables featuring blue or deep purple pigments. Consumption of fruits rich in blue pigments offers many health benefits. These compounds have potent anti-oxidant properties that help remove free radicals from the body, and thus offer protection against cancers, aging, infections, etc. Majority of these pigments in the fruits tend to concentrate just underneath their skin.Fruit’s health benefiting properties are because of their richness in vitamins, minerals, micro-nutrients, pigment anti-oxidants. Altogether, these compounds help the body prevent or at least prolong the natural changes of aging by protecting from damage and rejuvenating cells, tissues, and organs. Their overall benefits are manifold! Fruit nutrition benefits are emormous! Including fruits in daily diet, you are protecting yourself from minor ailments like wrinkling of skin, hair-fall, and memory loss to major ailments like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis).Research studies suggest that one may eat any servings of fruits daily. It is recommended to eat at least 2-3 servings of fresh fruits every day.Include seasonal fruits in the daily diet. Variety of fruits type, color, and flavor should be encouraged to get maximum health benefits. Yellow and orange color fruits are rich sources of a and ß carotenes, zea-xanthin and crypto-xanthin, while blue, black colored like black or blueberries are a good source of poly-phenolic anthocyanin anti-oxidants.To avail maximum fruit nutrition benefits eat organic produce. Many "wild" varieties of berries and "tropical tree" fruits have still not treated with any kind of fertilizers or chemicals and can be readily purchased from local farm owners. Organic fruits tend to be smaller; however, they feature special flavor and richness in vitamins, minerals and stuffed with numerous anti-oxidants.In the store, however, choose fruits that feature freshness, bright in color and flavor and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray.Barring few fruits like wild-berries, try to wash them soon after shopping. Rinse them in salt water for a few minutes and then wash in cool running water until you are satisfied with complete cleanliness. This way, you make sure that the fruit you eat is rid-off dirt, sand and any residual chemical spray. Eat them while they are fresh, since certain fruits have very short shelf life and their health benefiting properties decline with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to enjoy their true flavor, taste, and to get maximum fruit nutrition benefits.
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