FRIDAY FARE: Super Foods - Salmon

Today's Super Food is Salmon. On Dr. Weil's Daily Blog, I found the following information...

Salmon is an excellent source of high-quality protein and essential omega-3 fatty acids. Omega-3s offer protection against:

• Heart attack and stroke
• Cancer
• Inflammatory diseases such as rheumatoid arthritis
• Mental and emotional problems

Dr. Weil likes Wild Alaskan Salmon!

I don't really like fish, so I'm not sure if the recipe I picked out is good, but try it - and let me know. I'll just take your word for it. ;-)

Salmon Scallopini with Almond Orzo

-This recipe comes from Health.com-

(I picked this recipe because it also includes almonds - another super food, plus I LOVE capers! Try to use Smart Balance instead of butter to cut back on fat.)

Ingredients

• Orzo
• Butter
• Sliced almonds
• 1 (7-ounce) salmon fillet, cut into 1/4-inch-wide slices
• Lemon juice
• Drained capers

Preparation

Cook 1/2 cup orzo according to package directions; drain, reserving 1/2 cup liquid. Melt 1 teaspoon butter in a nonstick skillet over medium heat. Brown 2 tablespoons almonds; set aside. Season salmon with salt and pepper. Sauté on both sides until done. Divide orzo and salmon between 2 plates. Add reserved liquid to skillet with 2 tablespoons juice and 1 tablespoon capers. Bring to a boil. Stir in 3 teaspoons butter and almonds. Spoon over plates.

FRIDAY FARE: Super Foods - Strawberries

The next food in our Super Foods series is: STRAWBERRIES

From NEWSMAX.COM:

"Recently USDA scientists named the top 20 "superfoods" with the highest concentrations of disease-fighting compounds per serving. These super foods include: small red beans, wild blueberries, red kidney beans, pinto beans, blueberries (cultivated), cranberries, artichokes, blackberries, prunes, raspberries, strawberries, Red Delicious apples, Granny Smith apples, pecans, sweet cherries, black plums, Russet potatoes, black beans, red plums, Gala apples.

One serving of strawberries - about eight medium strawberries - is high in fiber and an excellent source of Vitamin C. Potassium, one of the beneficial nutrients found in strawberries, is important for maintaining a healthy blood pressure. Eating foods that are high in potassium and low in sodium my reduce the risks of hypertension and stroke. A serving of strawberries provides close to 10 percent of the daily value for potassium.

Eating a wide variety of these fruits and vegetables can help protect you from heart attacks, strokes, cancer, Parkinson's and Alzheimer's disease, say researchers."
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I found these yummy sounding, healthy, recipes for you... ENJOY!

Spicy Strawberry Kiwi Peach Salsa

Ingredients

• 1 ripe peach - peeled, pitted, and diced
• 1 kiwi, peeled and diced
• 4 fresh strawberries, diced
• 1/2 jalapeno pepper, seeded and diced
• 1 tablespoon lime juice
• 1 green onion, chopped
• 2 tablespoons chopped fresh cilantro
• 1 pinch salt

Directions

1. Combine the peach, kiwi, strawberries, jalapeno pepper, lime juice, green onion, cilantro, and salt in a bowl; gently stir to combine.

Banana Berry Smoothie



Ingredients

1 cup milk
1 banana
3 large strawberries
1 tablespoon vanilla yogurt
1 teaspoon honey

Directions

In a blender, combine milk, banana, strawberries, yogurt and honey. Blend until smooth. Pour into glass and serve.

FRIDAY FARE: Super Foods - Eggs

This week's Super Food is: EGGS

The following information comes from EverydayHealth.com...

"The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all nine essential amino acids, eggs are loaded with nutrients. "And for God's sake, eat the yolks," says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver."

On Healthybodydaily.com, eggs are listed as one of Dr. Oz's 4 super value super foods:

"For those worried about cholesterol, studies have also shown that an egg a day will not significantly affect your cholesterol levels. A half-dozen eggs cost about $1, or approximately 17 cents a day."

Let's do 3 healthy egg recipes (because I can't decide on just one!) These all come from Fitnessmagazine.com.

Recipe #1 - Mexican Egg Scramble

Ingredients

3 egg whites (or use the whole egg - remember, the yolk is where that choline is)
1/4 cup canned black beans
1 ounce reduced-fat cheddar cheese (I use Sharp cheddar - just a tiny bit packs a huge taste)
2 tablespoons salsa

Directions

Scramble 3 eggs/egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste.

Recipe #2 - Egg White Muffin Melt

Ingredients

3 egg whites
Whole-grain English muffin
1/2 cup spinach
1 slice reduced-fat cheddar cheese
1 slice tomato

(that's 3 Super Foods - eggs, spinach, and tomato!)

Directions

Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato.

Recipe #3 - Sliced Egg and Tomato Sandwich with Pesto Mayonnaise

Ingredients

1 tablespoon reduced-fat mayonnaise
1 1/2 teaspoons basil pesto
2 slices whole-grain bread
1 hard-boiled egg, thinly sliced
1 small tomato, cored and thinly sliced
Kosher or coarse salt and freshly ground black pepper

Directions

In a small bowl, combine mayonnaise and pesto. Season with salt and pepper to taste. Spread mixture on 1 slice of bread; cover with egg, tomato, and remaining bread

FRIDAY FARE: Super Foods - Spinach

I was gone to a breast cancer retreat this last weekend, so I didn't get to update the blog. But, I didn't really want to skip the Friday Fare, so here is the healthy recipe for last week... on the way home, I had a really yummy salad at Kneaders, that was made with SPINACH - so, that's the super food for this week.

For the information on spinach, I went to a website called Superfoodsrx.com. Here's what they have to say about this super food:

"Spinach and it’s green, leafy sidekicks, are among the most nutritious foods on earth. Calorie for calorie, spinach provides more nutrients than any other food. Low in calories and jam-packed with nutrients, spinach should be a regular part of your daily menu. Overwhelming research has demonstrated an inverse relationship between spinach consumption and the following:

Cardiovascular disease, including stroke and coronary artery disease
Cancer, including colon, lung, skin, oral, stomach, ovarian, prostate and breast
Age related macular degeneration (AMD)
Cataracts

In addition, preliminary research suggests that spinach may help prevent or delay age-related cognitive decline."

What is so powerful about spinach?

"The list of compounds that have been discovered in spinach is truly impressive. Beyond the iron that Popeye was yearning for, spinach contains carotenoids, antioxidants, vitamin K, coenzyme Q10, B vitamins, minerals, chlorophyll, polyphenols, betaine and, interestingly, plant-derived omega-3 fatty acids."

Here's a recipe for a salad very much like the one I had yesterday - it was SO yummy!

Grilled Chicken, Spinach, and Strawberry Salad with Raspberry Vinaigrette


Ingredients

1 package of baby spinach
2 cups of sliced strawberries
2 chicken breast (I would cut into pieces and then cook in a little bit of olive oil and whatever seasoning if your favorite - that way, the chicken will have wonderful flavor on every part of each piece!) Try it without the chicken, if you don't want the meat.
crumbled Feta cheese
Candied nuts (you can use whatever nuts you like - I love the pecans with this salad.)

Directions

After cooking the chicken, toss everything together. It's really good when the chicken is warm, or you can try it cold, as well.

Raspberry Vinaigrette Dressing
(found on Myrecipes.com)

Ingredients

1/3 cup raspberry vinegar
1 tablespoon Dijon mustard
1/2 teaspoon sugar (you can use something healthier here)
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup olive oil

Directions

Whisk together the first 5 ingredients, and then add olive oil.

Another dressing recipe - this one is super easy!
(This one came from allrecipes.com.)

Ingredients

1/4 cup olive oil
1 cup seasoned rice vinegar
1 (10 ounce) jar seedless raspberry jam

Directions

Whisk everything together. If you are watching your sugar intake, use a sugar-free jam.

ENJOY!!

FRIDAY FARE: Super Foods - Kidney Beans

Sorry I've been so neglectful with the blog this week! Yesterday was Friday Fare - and I should have posted another healthy recipe, but I didn't. Oops! So, I'll do it today. For the past 4 weeks, we've been talking about different "Super Foods", and this week is: Kidney Beans. The following information comes from Allrecipes.com...

"There are 112 calories in 1/2 cup of kidney beans.
Benefits: Eating beans four times a week--in baked beans, bean dip, chili, or a salad sprinkled with chickpeas or black beans--could cut your risk of coronary heart disease by 20 to 30 percent. They are rich in LDL-lowering soluble fiber (2 grams in a 1/2-cup serving) and homocysteine-controlling folate, as well as blood pressure-easing potassium and magnesium.

Bonus: Thanks to healthy doses of fiber and protein, beans give you steady energy, not a sudden rise (and fall) of blood sugar that ups your risk of metabolic syndrome and weight gain."

The recipe I chose to share is:

Mexican Bean and Rice Salad
(found on Allrecipes.com)

Ingredients

2 cups cooked brown rice
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15.25 ounce) can whole kernel corn, drained
1 small onion, diced
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced
1 lime, zested and juiced
1/4 cup chopped cilantro leaves
1 teaspoon minced garlic
1 1/2 teaspoons ground cumin
salt to taste

Directions

In a large salad bowl, combine the brown rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
Refrigerate salad for 1 hour, toss again, and serve.

FRIDAY FARE: Super Foods - Milk

This week's Super Food is: MILK

Milk is a great source of calcium, (which lowers blood pressure),magnesium, and potassium.

There are several benefits to drinking milk... here are some from Allrecipes.com - "Your heart--and your waistline--love it when you have a milk mustache. (So, of course, do your bones!) A growing stack of research proves that calcium and other minerals in milk help lower blood pressure by keeping arteries flexible and helping your kidneys flush pressure-boosting sodium out of your body. A glass of cold moo juice at lunch or a generous splash on your morning cereal could cut your risk of insulin resistance--a potent heart disease risk factor--by 71 percent and help you lose weight. How? Mayo Clinic researchers suspect that calcium "down-regulates" fat absorption by fat cells and "up-regulates" fat burning."

SWEET! I love milk. I was reading recently in "Prevention" that there is a secret weapon that will speed muscle repair after exercise (because of carbs and protein) - Chocolate Milk! Sip 8 ounces of the low-fat kind after you exercise. I actually take it a step further, and have a chocolate protein shake, but add low-fat milk instead of water. 2 tablespoons of chocolate milk mix adds 60 calories to your milk, but you really only need about 1 tablespoon to have a rich, yummy treat.

A few ways to add low-fat or fat-free milk to your diet:
1. Make hot cereals or low-sodium soups with milk instead of water
2. Have a cup of hot cocoa: add 1 cup of milk, 2 packets of sugar substitute and cocoa together and heat in a pan.
3. Make sugar-free instant pudding with low-fat or fat-free milk. Serve with berries.
4. Puree fat-free or low-fat cottage cheese and fat-free evaporated milk with some lemon juice and rosemary for a light pasta sauce
5. Most fast food restaurants offer low-fat milk, so order that for your drive through treat.

Ok, so today I picked a pudding recipe to use our Super Food ingredient...

PUMPKIN PIE TARTLET

(A rich, guilt-free treat! Only 97 calories and 1 gram of fat.)

Ingredients

16 (2 1/2-inch) foil baking cups
Nonstick cooking spray
3/4 cup granulated sugar
1 tablespoon cornstarch
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
2 large egg whites
1 (15 ounce) can LIBBY'S® 100% Pure Pumpkin
1 (12 fluid ounce) can NESTLE® CARNATION® Evaporated Fat Free Milk
1 cup fat free whipped topping
12 small gingersnap cookies, broken into 1/4-inch pieces

Directions

Preheat oven to 350 degrees F. Place baking cups on baking sheet with sides. Spray each cup with cooking spray.
Combine sugar, cornstarch, cinnamon, ginger and salt in small bowl. Beat egg whites in large bowl. Stir in pumpkin and sugar mixture. Gradually stir in evaporated milk. Spoon 1/4 to 1/3 cup of mixture into each prepared cup.
Bake for 25 to 28 minutes or until knife inserted near centers comes out clean. Cool on baking sheet for 20 minutes. Refrigerate for at least 1 hour. Top each with whipped topping and gingersnap crumbs.

FRIDAY FARE: Super Foods - Carrots

The next Super Food I'm introducing is CARROTS. Carrots are one of the top sources of beta-carotene, which is an antioxidant that protects arteries. There are 32 calories in one medium-sized carrot. Cooked carrots have twice the antioxidant power of raw carrots because heat breaks down tough cell walls so that your body can use what's inside. Carrots also provide potassium and magnesium - which can lower blood pressure. They are have folate, vitamin B6, and the antioxidants alpha-carotene, lutein, and zeaxanthin.

Here are some ideas on getting more carrots into your diet (from Allrecipes.com)

1. Set out a bowl of baby carrots when you're cooking as a healthy snack that won't fill you up with unwanted calories or wreck your appetite

2. Buy sliced and shredded carrots in the produce department; add them to soups, salads, and casseroles.

3. Instead of chips, serve pre-sliced carrots with dip

4. Add finely grated carrots to muffins, tuna or salmon salad, and casseroles

5. Microwave baby carrots and stir in a dollop of honey for a sweet side dish

6. Roast carrots in the oven with olive oil

Ok, so let's get on with the healthy recipe - this one got rave reviews!!

CARROT RICE
"Fragrant basmati rice sauteed with carrots, onions, fresh ginger, peanuts, and cilantro. You will be surprised to taste this delicious rice."

Ingredients

1 cup basmati rice
2 cups water
1/4 cup roasted peanuts
1 tablespoon margarine
1 onion, sliced
1 teaspoon minced fresh ginger root
3/4 cup grated carrots
salt to taste
cayenne pepper to taste
chopped fresh cilantro

Directions

Combine rice and water in a medium saucepan. Bring to a boil over high heat. Reduce heat to low, cover with lid, and allow to steam until tender, about 20 minutes. While rice is cooking, grind peanuts in a blender and set aside. Heat the margarine in a skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned golden brown about 10 minutes. Stir in ginger, carrots, and salt to taste. Reduce heat to low and cover to steam 5 minutes. Stir in cayenne pepper and peanuts. When rice is done, add it to skillet and stir gently to combine with other ingredients. Garnish with chopped cilantro.

FRIDAY FARE: Super Foods - Apples

BANANA-APPLE-CRANBERRY MUFFINS


The next "super food" is APPLES. I found this recipe on fitsugar.com and it looks pretty good. There are additional fruits besides the banana, so you use less sugar than normal muffins. It's naturally sweet and full of fiber!

Ingredients

3 ripe bananas
1 apple
1 cup of dried cranberries
1 egg
1 tsp cinnamon
1 tsp salt
1 1/2 cups wheat flour
1/2 cup sugar
1/2 cup walnuts
oil (for the pan)

Directions

Preheat the oven to 325° F. Peel all three bananas and mash them in a bowl with a fork. Now peel and dice the apple and add that to the bowl with the mashed up bananas. Add the egg, cranberries, cinnamon, and salt, and mix well with a fork. Add the flour and sugar, and stir it all up until it's all moist. Now use the oil to grease two mini muffin pans. Spoon batter and fill up each hole all the way. Top with a sprinkle of walnuts.

Bake the muffins for about 20 minutes. You'll have enough batter to fill another mini muffin tin, and maybe an additional half, making a total of 42 mini muffins.

FRIDAY FARE: Super Foods - Almonds

I was reading and researching on allrecipes.com about what they call "super foods". I found it very interesting, and thought I'd share a little bit here...

"Superfoods such as [almonds, apples, carrots, milk, kidney beans, salmon, yams and sweet potatoes, spinach, dark chocolate, strawberries, cranberries, and whole grains] work better than supplements to slash your risk of heart disease. Not only do they entertain your taste buds like a four-star chef, they also battle all six deadly heart attackers at the same time. Specifically, these amazing foods can:

* Reduce your risk of artery-clogging atherosclerosis
* Whittle away at cholesterol
* Lower your blood pressure
* Cool inflammation
* Neutralize damaging free radicals
* Reduce your chances of developing metabolic syndrome by keeping blood sugar lower and steadier
* When eaten in healthy portions, help you lose weight"

They also gave a tip I've heard quite often: you can find these "super foods" in the outside aisles of the supermarket - just shop around the perimeter. I thought for the next several "Friday Fare" posts, I'd find one or two healthy recipes that incorporate each of these super foods, and share them here. If you've got any ideas, let me know.

Today: ALMONDS

"Super nutrients: Monounsaturated fat, magnesium, calcium, potassium, fiber.
Serving size. 1 ounce (about 24 almonds); 160 calories.
Benefits: A single serving of these crunchy, protein-packed nuggets provides a whopping 9 grams of monounsaturated fat to help slash LDLs ("bad" cholesterol) and boost HDLs ("good" cholesterol). Simply choosing almonds instead of a doughnut, chips, or pretzels for two snacks a day could cut LDLs nearly by 10 percent. Almonds also pack 6 percent of your daily calcium quota and 20 percent of the magnesium you need--two minerals proven to help lower blood pressure. Bonus: You get 35 percent of the Daily Value (DV) for vitamin E, an artery-protecting antioxidant, as well as 3 grams of fiber. Just be sure to stop with one handful at snack time--advice that holds true for all nuts because they're calorie-dense.

Good ideas:

"One serving of almonds fits neatly into an empty Altoids mints tin. Fill the tin each morning and slip it into your purse or briefcase. Toss some almonds into salads, stir-fries, fruit salad, or hot or cold cereal. Keep slivered and sliced almonds on hand (store them in the freezer for freshness) to add to vegetable dishes, muffins, and cookies."

RECIPE: Almond Lemon Chicken (serve over brown rice)
(a few suggestions on this recipe - cut out some of the oil and all of the butter. Use white cooking wine to brown chicken in, lemon zest with the juice, and low-sodium bouillon.)


Ingredients

5 tablespoons lemon juice
3 tablespoons Dijon-style prepared mustard
2 cloves garlic, chopped
1/4 teaspoon ground white pepper
6 1/2 tablespoons olive oil
6 skinless, boneless chicken breasts
1 cup sliced almonds
2 cups chicken broth
1 teaspoon cornstarch, dissolved in 1 tablespoon water
2 tablespoons orange marmalade
2 tablespoons butter, cut into pieces
2 tablespoons chopped fresh parsley
1/4 teaspoon crushed red pepper flakes
6 slices lemon, for garnish


Directions

Combine the lemon juice, mustard, garlic and white pepper. Beat in 5 tablespoons of the olive oil. Put the chicken in a shallow container and pour the lemon mixture over it. Cover and refrigerate for at least 1 hour.

In a large skillet, saute the almonds in 1/2 tablespoon of the olive oil until golden. Remove from skillet and reserve. Wipe out the skillet. Drain the chicken, reserving the lemon marinade. Add remaining 1 tablespoon olive oil to skillet, then add chicken breasts and brown over high heat until breast is brown on each side (6 to 10 minutes). Remove from skillet and reserve.

Strain the lemon marinade into the skillet. Bring to a boil and boil for 1 minute. Add chicken broth and cornstarch/water mixture. Cook over high heat, stirring occasionally, until the mixture reduces by half (about 5 minutes). Add marmalade and stir over medium heat until melted. Stir in the butter a bit at a time over high heat, stirring constantly. Stir in parsley and red pepper flakes. Return chicken to skillet and heat through. Add reserved almonds and garnish with lemon slices.

ENJOY! Leave a comment and tell me how you liked it.

Next Friday: Apples

-Kara