On the Menu Today~
Super Foods to Keep You Healthy and Well
This is a Guest Post By Susan Conley,
host of the wonderful blog Cook the Stone.
*Recipes and Images are from Turnips 2 Tangerines*
|Baked Eggs in Avocado|
Eggs are a familiar food and an easy breakfast option for families all over the world. One little egg is high in protein, low in calories and overflowing with nutrients. It also contains many vitamins and minerals such as: vitamin A, B2, B12, B5, D, E, and Biotin. There are many benefits by eating eggs, such as stronger muscles, eggs are good brain food, as well as good for your immune system.
|Smoked Salmon Alfredo|
Salmon is not only a great source of healthy fats for heart health but also provides protein, vitamins, and minerals. Eating salmon can provide vitamin D. Eat salmon to avoid depression and to prevent cell damage. If you are a busy person, freeze smoked salmon to use later in your favorite recipes. For best quality, purchase wild or organically farmed salmon.
|How to Preserve Garlic|
Garlic is a plant in the onion family and has many benefits. Garlic is heart healthy and has antioxidant properties. It also helps maintain healthy blood circulation. It is low in calories and rich in Vitamin C, B6 and Manganese, it’s one of the best choices to choose if you want to boost the way your immune system works.
If you watched Popeye in your childhood, you know that spinach gives you energy and strength. Spinach has tons of nutrients in a low-calorie package, provides protein and aids in the absorption of calcium.
|Chocolate Coffee Granola|
Chinese people believe that the goji berry is a medicinal plant which can be used to treat eye, liver, and kidney ailments. It also goes by the name wolfberries. Goji berries taste sweet, with a slightly sour taste. You find goji berries in the market, in the dried food section and they look similar to a raisin. Goji berries are high in vitamin C & A and are a great antioxidant. It’s a superfood that is good for your overall health.
If you have a sweet tooth, I bet that you love chocolate. However, not all kinds of chocolate are considered a superfood. Remember to choose dark chocolate which is made from cacao or cocoa. Dark chocolate helps lower blood pressure, improves blood flow to the brain and heart, and prevents cancer. Sharing a bar of dark chocolate with your friends is a great idea.
|Lemon Chia Seed Scones|
Chia seeds were originally grown in Mexico. These tiny black seeds were used as a source of energy a long time ago. Chia seeds are packed with omega-3 fatty acids, fiber, and calcium. Chia seeds are also very versatile – you can add them to salads, smoothies, and in baked goods.
|Overnight Pumpkin Pie Oatmeal|
You are most likely familiar with pumpkins on Halloween or Thanksgiving but this superfood should be eaten throughout the year. The pumpkin is mineral rich and high in dietary fiber. It’s also high in beta carotene, which can offer protection against certain cancers and ward off body degeneration.
|Brown Rice, Blueberry and Chicken Stuffed Squash|
Compared to white rice, brown rice is much better for your health. It’s rich in magnesium and is a mineral rich source, that your body needs for building bones and converting food to energy. You can find many healthy brown rice recipes to cook for your family.
|Greek Orzo Salad|
I must say, olives are so familiar with every home cook. Olives are full of healthy fats, and low in calories. It’s well known that olives can decrease inflammation and reduce the risk of heart disease. When you prepare olives, just press them with the flat side of your knife to break the flesh so that you can easily remove the pit with your fingers or knife. Don’t throw the brine in which olives are packed because it can be used as a replacement for (salted) water in recipes.
|Strawberry Kiwi Banana Smoothie Pops|
The banana is the most widely consumed fruit in the world. It’s vitamin and mineral rich and contains nutrients that moderate blood sugar. Moreover, bananas contain a large amount of antioxidant which can support heart and digestive health.
Asparagus is full of nutrients, antioxidants and has anti-aging benefits. It is thought that asparagus can reduce the risk of urinary tract infections.
|Tasty Baked Sweet Potatoes|
Sweet potatoes are available in every local market and are very inexpensive. Sweet potatoes are high in vitamins, minerals, antioxidants, anti-inflammatory and beta-carotene, which can regulate blood sugar. Sweet potatoes can be boiled, roasted, fried or cooked with other ingredients.
|Kitchen Tip: How to Strain Yogurt|
Greek yogurt makes a great snack because it’s full of protein and probiotics. It keeps you full longer and aids in digestion. It can also boost your immune system. However, just remember to store yogurt in the fridge for the best quality.
|Matcha Overnight Oats|
Green tea is a good detox drink for everyone. Drink green tea every day to help you with your weight and also because it has many health benefits. Green tea is full of antioxidants and contains the phytochemical Epigallocatechin gallate, which could potentially prevent the growth of cancer cells.
|Kitchen Tip: Broccoli Stems|
You will want to add broccoli into daily meals after reading this. Broccoli part of the cabbage family. Broccoli is packed with vitamins and minerals, fiber, and disease-fighting compounds. It has exceptionally high levels of vitamin C and folate. It can help reduce the risk of heart disease. Eat broccoli for all around good health.
|Almond Butter Stuffed Dates|
You can easily find almonds in markets or. Almonds are a nutritionally dense nut, offering the highest concentration of nutrients per calorie. In addition, almonds have a healthy dose of potassium, calcium, vitamin E, magnesium and iron which are all good for your health. Almonds make a good snack for your family.
|Orange Glazed Roasted Beets|
Beets are full of antioxidants that can help fight disease and strengthen vital organs. Studies show that the purple pigment in beets can help keep cancer and degenerative diseases at bay. You can add beets into your daily meals in the form of salads, roasted beets or beet juice.
Ginger is one of the most popular spice in Asian cooking, due to its flavor as well as its health benefits. Ginger is used to relieve a number of problems ranging from upset stomach to unwanted inflammation. The next time you get a cold, drink a cup of tea with 2 or 3 slices of fresh ginger, you’ll start feeling better almost immediately.
|Old Fashioned Baked Beans|
Beans are considered a superfood because they are high in fiber and protein, low in cholesterol and fat. Beans are a good source of iron and promote heart health. If you like Texan cuisine, you can also try Ranch Style Beans, which are delicious, healthy and full of heart healthy beans. Nutrition experts suggest you eat 3 cups of cooked beans per week.