The Broccoli Boost – A Super Food For All

When former President George W. Bush made his shocking proclamation that he didn't like broccoli and that he wasn't about to eat any, you could almost hear parents across the country gasping. While some kids might have praised the proclamation as an excuse to justify their own broccoli beliefs, the popularity of  broccoli has really never wavered. Parents still are finding ways to get broccoli on their kids' plates by using any means possible - and for good reason. Let's take a look at what this versatile vegetable has to offer.

What's In It for Me

Broccoli (Photo credit: Wikipedia)

Today, broccoli remains one of the best selling vegetables in America for many reasons. This low-calorie, nutrient-rich vegetable has been praised for some miraculous health benefits. This list of benefits includes fighting cancer, boosting our immune systems, building stronger bones, and lowering the risk for cataracts. Broccoli earns its distinction as one of the top super foods in diets around the world.

Broccoli is a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, B6, folate, potassium and manganese. We're familiar with most of these, of course, but did you know that folate is linked to reducing birth defects and heart disease? Along with these nutrients, broccoli is also a good source of protein, vitamin E, thiamin, riboflavin, calcium, and iron.

The words super-food and antioxidant often go together, and broccoli is no exception.  Rich in antioxidants, those damaging free-radicals don't stand a chance against broccoli.  One of those antioxidants is Q10 which helps the body produce energy. Another specific component of broccoli’s superpower status involves a compound called sulforaphane which triggers potent anti-cancer enzymes. These enzymes are also effective in eliminating bacteria that can cause peptic ulcers.

And, you don't have to eat a lot of broccoli to get all these super nutrients. Just one cup of broccoli provides over 40 milligrams of calcium and almost 80 milligrams of vitamin C. That even beats milk as a nutritional food source.  All this nutrition is available in only 25 calories, plus broccoli is very low in saturated fat and cholesterol.

Choosing the Right Bunch

Selecting fresh broccoli isn’t difficult. Look for sturdy stalks with compact, dark green florets, and avoid wilted specimens with yellowing buds, as these stalks are already past their prime. Broccoli stores well in the refrigerator for up to three days before losing its vitamin content. In some supermarkets, you will even find hybrids like broccoflower or broccolini, which combine kale or cauliflower with broccoli.

Trim any leaves from the stalk and trim the woody end of the stalk off the bottom. If you prefer to eat only the florets, or your recipe calls for just the florets, cut the broccoli florets off the stalk, rinse under running water, and drain. Save the stalks for another recipe if desired. (Peeled and shredded broccoli stems make a great "slaw" salad.)

Cooking and Serving Tips

Broccoli is one of the more versatile vegetables you can eat, holding up well in a number of recipes and cooking methods. Of course, the closer you keep your broccoli to its raw state, the more nutrients you will maintain.

Freshly steamed broccoli. (Photo credit: Wikipedia)

If you are cooking your broccoli to serve as a side dish, you should only cook it for a few moments, until the florets turn bright green. Cooking broccoli for more time than necessary causes the nutritional benefits to deteriorate.  If the broccoli becomes mushy during steaming or boiling, it's cooked too long.  You may choose to flash-cook the broccoli in a microwave to keep the cooking time short and to maintain more of the nutrients. Although, the microwave debate still goes on about whether it reduces or destroys nutrients in broccoli. You decide.

Broccoli can be used in anything from stir-fry to casseroles, omelets, soups, and salads. The florets are a pretty, and nutritious, addition to many dishes. The stalks can be chopped and sauted, roasted, or cooked and pureed for a creamy broccoli soup. You'll find thousand of recipes using broccoli once you start searching.

Of course, we can't talk about broccoli and kids without talking about broccoli trees. Raw broccoli florets look like little trees, so use this to your advantage when trying to get kids to eat their broccoli. With a bit of creamy dressing for 'snow,' make a little forest of broccoli trees and your kids will be tempted to gobble them up in no time.

It should also be noted that sprouts from broccoli have the same healthful benefits as the plant itself. Toss a handful of sprouts on top of a salad for a real boost of flavor and nutrients. Or, tuck a pile of broccoli sprouts into a tortilla wrap sandwich for a crunchy treat. Anywhere you want to add crunch, add broccoli sprouts.

No matter how you serve broccoli - raw, blanched, or steamed as a side dish, or as an ingredient in a main dish, you can't go wrong with this powerhouse vegetable. Besides the boost broccoli gives your immune system, and your overall health, broccoli is just plain tasty. This is one super food you don't want to skip.

Recipe: Easy Walnut Cookie Squares

Mmmm-mmm-mmmm! Nothing like using superfoods as an excuse to eat cookies, right?  :-)  This recipe incorporates lots of heart-healthy walnuts, and fresh eggs full of Omega 3's - and it's fast and easy, and really tasty! Try this one to satisfy your sweet tooth without feeling too bad about it.

Easy Walnut Cookie Squares

Walnuts (Photo credit: Wikipedia)

Ingredients:

1 cup flour
1/4 tsp salt
1/4 tsp baking soda
1 1/2 cups brown sugar, packed
2 cups shelled walnuts, chopped
2 eggs (from pasture-raised hens)
1 tsp vanilla extract

Directions:

•  Preheat oven to 325 degrees and line baking sheet with parchment paper.
• In large bowl, stir together the flour, salt, and baking soda.
• Add the brown sugar and walnuts and mix until blended well.
• In separate bowl, whisk eggs together with vanilla extract.
• Stir egg mixture into dry mixture and stir until combined.
• Press dough onto bottom of baking sheet.
• Bake in preheated oven at 325 degrees for 12 to 15 minutes or until browned lightly.
• Remove and let cool on rack, then cut into squares.

Superfood Recipe: Buttery Peanut Soup

While this one may sound a bit strange at first, if your kids are fans of peanut butter, it may quickly become a family favorite! This is also a good option for those looking to include more Omega 3s in your diet - especially if you don't like fish. Both peanuts and milk and butter from grass-fed cows contain high levels of this important fatty acid. Try this simple soup, and add some good fats back into your diet! (Be sure to use only natural peanut butter for this recipe - the kind with only peanuts and salt in it - not the fake kind full of sugar and hydrogenated oils - these are awful for your health, and they won't dissolve well in this recipe either.)

Buttery Peanut Soup
 
Ingredients:

2 Tbsp organic butter (from grass-fed cows if you can find it)
1/4 cup onion, finely diced
1/3 cup celery, finely diced
1 Tbsp flour
2 cups whole milk (from grass-fed cows; preferably organic and non-homogenized)
3/4 cup organic chicken or vegetable stock
1/2 cup natural peanut butter
1/4 tsp salt

Directions:

• In large saucepan over medium heat, add butter, onion, and celery, and cook, stirring, until vegetables soften, about 4 minutes.
• Sprinkle in flour and stir to combine.
• Slowly add milk, stirring constantly.
• Slowly add stock, stirring constantly.
• Keep stirring until mixture thickens, then remove from heat.
• Scoop about 1/2 cup of soup from saucepan and put into bowl; add peanut butter and mix until combined.
• Pour peanut butter mixture back into saucepan, stirring to combine.
• Salt to taste, adjust as needed for flavor.
• Serve warm with a sprinkling of crisp fried bacon, crunchy sprouts, or chopped peanuts.

Superfood Recipe: Salmon Timbale

This superfood recipe is super easy! It's a great use for leftover grilled salmon (which never seems as good by itself the next day), and incorporating fresh eggs from pasture-raised poultry, and butter from grass-fed cows will add even more healthy Omega-3's into this simple but company-ready recipe.

Salmon Timbale

Ingredients:

2 Tbsp butter (from grass-fed cows if possible)
1/4 cup fine bread crumbs
1/3 cup fish stock (or chicken stock)
1/3 cup milk
1 cup cooked salmon, chopped
1/2 tsp parsley, chopped fine
2 eggs, lightly beaten

Directions:

• Preheat oven to 350 degrees, and butter a small casserole dish.
• In saucepan, melt butter over low heat, then stir in bread crumbs and fish stock.
• Add remaining ingredients one at a time, slowly stirring constantly until creamy and hot.
• Remove from heat and pour into casserole.
• Set casserole in roasting pan filled with hot water and put into preheated oven.
• Bake for 20 to 25 minutes or until firm and eggs are completely set.

Pumpkins - More Than A Jack-O-Lantern: A Superfood!

This time of year, pumpkins are everywhere: lining the side walks, piled beside roadside stands, and grinning down from porches. But pumpkins are more than just a decoration - they're actually a superfood! Thinking of pumpkin as a nutritious super food can be a bit puzzling.  After all, isn't the first image that comes to mind sweet and smooth and covered in whipped cream?  But, according to nutritionists, we should be thinking of pumpkin more often than during the annual Charlie Brown cartoon or as a delicious way to top off a scrumptious Thanksgiving dinner.

Pumpkin is a vegetable, regardless of those images. In fact, pumpkin is a nutrient-rich super food that has a great number of health benefits. Let's take a look at why pumpkin should get its just desserts... beyond desserts.

Pumpkins, photographed in Canada. (Photo credit: Wikipedia)

A Well-Rounded Vegetable

The list of nutrients in pumpkins is almost endless. Starting with the basic vitamins and minerals we all know, pumpkin has a healthy amount of vitamins C and E, and is a rich source of  potassium and magnesium. Pumpkin is also right up there with other super foods in the dietary fiber category.

Pumpkin also contains two lesser known elements called carotenoids, which are alpha-carotene and beta-carotene. These carotenoids are fat-soluble compounds that are specifically linked to decreasing the risk of a number of cancers, as well as lowering the risk for heart disease, cataracts, and macular degeneration.

Beta carotene is an important antioxidant. Foods rich in beta carotene, like pumpkin, sweet potatoes, and carrots, have the potential to lower cholesterol and to slow the aging process of our vital organs. Antioxidant rich foods, like pumpkin, are key to fighting the free radicals which attack our healthy cells.

And, it’s not just the flesh, the insides, of the pumpkin that is healthy. The seeds from the pumpkin also earn super food status. These seeds, or pepitas, are also nutrient-rich and beneficial, containing high concentrations of phosphorous, zinc, copper, selenium, and other nutrients. The seeds also have essential Omega 3 fatty acids and even the amino acid typtophan, known for its anti-depressant benefits. So, as you see, the pumpkin has a lot more to offer than you might think.

Thinking Outside the Pie Pan

Of course, pumpkin is associated first with pie. Beyond pie, many folks know about making pumpkin muffins or cake. These are great and delicious, but trying to branch out into more savory pumpkin dishes takes a little more imagination.

A slice of homemade Thanksgiving pumpkin pie. (Photo credit: Wikipedia)

But, first to clarify; no, pumpkin does not taste like pumpkin pie. That flavor comes from the spices used in the pie, like nutmeg, allspice, and cinnamon. Because pumpkin basically has very little flavor of its own, it will taste like whatever you want it to taste like.

Pumpkin is truly versatile enough to go into soup, chowder, stews, casseroles, and other main dishes (I have a Thai Pumpkin Coconut Soup recipe that I love).  You can puree pumpkin and add to soups as a thickener and to add great fiber and nutrition. Try roasting pumpkin and mashing like you would any squash. Flavor with herbs, salt, and pepper for added taste. You can steam it, boil it, or puree it to use in a variety of other recipes, like pumpkin pancakes for breakfast. The seeds, of course, can be roasted in a number of ways, then added to cereal, trail mix, or salads. 

For a real different twist, and a very pretty presentation, scoop out the flesh from several small pumpkins, chop up and add to your choice of meat, vegetables, rice or bread cubes, and seasonings. Then stuff the pumpkin shells with the mixture and bake to make an entrée that your guests won’t soon forget.

Pumpkin has definitely earned its place among the top super foods for a healthy diet. Colorful, nutritious, delicious, and oh so versatile – all the things a super food should be!

Still stumped for ideas for cooking pumpkin? Be sure to check back later this week for some tasty new recipes!

Salmon - A Super Yummy Super Food

First off, sorry for the lack of posts last week. We were catching up from vacation, and decided to take a week off from blogging. Hope everyone had a great 4th of July, and we're glad to be back at it this week with an article on salmon - a great superfood to enjoy during the summer months, as it's light, and absolutely fabulous on the grill. See below for some delicious ideas for preparing salmon, and be sure to check back later this week for some tasty recipes that use this superfood.

You've probably heard a lot of talk over the years about salmon being one of the healthiest fish to eat.  You may have even added salmon to your diet.  But, do you know why?  Let's shed some light on why salmon is a super food and what specific benefits salmon has to offer as a part of your diet.

Meet the Super Fish

Certified Sustainable Salmon (Photo credit: Walmart Stores)

The mighty salmon is probably one of the most widely studied fish we know. These studies often involve sustainability and contaminants comparing farmed salmon with wild caught salmon. Farmed salmon represents a large majority of available fish in the U.S. However, these farmed salmon have been treated with antibiotics, have more fat content, and have less beneficial omega 3. For these reasons alone, wild salmon is a much healthier choice for regular consumption.

Salmon is categorized as a 'fatty' fish, but don't let that scare or confuse you.  The fat that is referred to is where we find the most powerful super food imaginable – omega 3 fatty acids.  These fatty acids are essential nutrient elements that contribute to your body's healthy functioning, beginning right at the top with the brain, and continuing throughout the body.  And, you can get more omega 3 fatty acids in just one 4-ounce serving of salmon than you would get in several days of trying to eat other healthy foods containing some omega 3s.

With so much emphasis on the tremendous amount and availability of omega 3 fatty acids in salmon, some of the other healthy aspects have tended to be overlooked. Salmon is also rich in tryptophan, the amino acid that helps the nervous system relax, rest, and even sleep. With more than 100 IU's of vitamin D in a serving of salmon, you have one of the very best food sources of D available. Also, salmon is a super source of selenium, which is associated with decreased risk of joint inflammation, prevention of certain types of cancer, and is known to protect against cardiovascular diseases.

And that's not all. Don't forget the protein. Salmon, like other fish, is a great, low fat, low calorie source of protein.  Then you get B3 (niacin), B12, B6, phosphorus, and magnesium.  And not just minimal amounts either... you're getting serious doses of nutrients in this seriously delicious fish.

More Salmon Benefits

As you can see, salmon has a lot to offer, but along with all those vitamins, minerals, and omega 3s, salmon is also lower in cholesterol than other seafood and shellfish, like shrimp and lobster.  So, while the omega 3s are improving cardiovascular health, the salmon is not adding a lot of cholesterol to counteract all the benefits.

The all-important omega 3s we've been talking about in salmon not only contribute to better brain function and memory, but also supports skin health, joint health, heart health, and digestive health, along with a host of other benefits.

Grilled Salmon, Tomato Salsa, Avocado (Photo credit: avlxyz)

Salmon also has selenium and certain amino acids that protect the nervous system from the effects of the aging process. It is also known to lower the risk of Parkinson and Alzheimer's disease, and can help prevent blood clots that can contribute to stroke.

Salmon tends to speed up the metabolism which helps regulate blood sugar levels in the body. That little four ounce serving of salmon we talked about earlier provides up to 30 grams of protein, which we know supports muscle strength. But, don't forget about one of our most important muscles – the heart. Yes, salmon has a lot of offer every system of our body. But, how can you enjoy salmon a couple of times a week without getting tired of it?

Preparing Tasty Salmon Dishes

A broiled, baked, or grilled salmon fillet is delicious all on its own, for most fish lovers.  But for some, the unique flavor of salmon is better when fixed in slightly different dishes or with a variety of sauces.

Cooked salmon works well with a lot of flavors.  A number of different glazes and seasonings can turn each salmon experience into a unique one.  Some herbs and spices to try in your rubs or sauces include cayenne pepper, mustard, fennel, ginger, and paprika.  A classic sauce for salmon that's worthy of your time is a maple syrup glaze. Made simply by reducing a mixture of maple syrup with various ingredients like brown sugar, lemon juice, Dijon mustard, and even chili powder, makes a splendidly sweet and savory glaze that compliments the salmon perfectly.

Creamed soups are another good option for enjoying salmon.  Much like lobster bisque, salmon bisque has a rich flavor that can be slightly sweet, slightly spicy, and definitely delicious.  Keep this bisque simple as the flavor of the salmon will carry it just fine.

Rye bread with smoked salmon, cream cheese and dill. (Photo credit: Wikipedia)

Salmon that has been cooked, cooled, and tossed in a big salad with mixed greens is a great choice for folks who like a little crunch surrounding their salmon. Choose a light vinaigrette and a variety of vegetables for your salmon salads. One vegetable that is especially complimentary with salmon is cucumbers. Try making a simple flaked salmon and diced cucumber sandwich spread for something extra special.  Just mix in a bit of light mayonnaise and spread on toasted English muffins or hearty crackers.

Of course, a favorite for holidays and buffet tables is smoked salmon. A few pieces of smoked salmon on a hearty cracker with a dab of cream cheese is enough to convince most non-believers that salmon is a food to favor.  But, you can also used smoked salmon to create wonderful salads, spreads, and more.  There is really no end to the ways you can enjoy this super super-food.

This popular fish lends itself to lots of different ideas and recipes, so don't be afraid to experiment with new flavors to find the ones you like best. Salmon is a very healthy food that provides countless beneficial nutrients all wrapped up in a super tasty fish.

Starring: Spinach - A Super Food That Steals The Show

You only have to take a look at Popeye to see why spinach is considered a super food. Sure, spinach may not give you the same super powers, but it is packed with enough nutrients to give your diet a healthy boost. Spinach is part of the chenopod super-food family, along with beets, chard, and quinoa.  Add spinach to your healthy diet and you are keeping some good company. Let's take a look at why spinach has gained super food status.

Making The Case For Spinach

Fresh Spinach (Photo credit: artizone)

Years ago, spinach was not considered a very kid-friendly green. Typically, either canned or frozen spinach was served. This processed spinach could have a bitter taste or an unpleasant texture, and no matter how parents tried to disguise it, there was no getting around the fact that it wasn't tasty.

However, with the increased availability of fresh spinach, the popularity has increased considerably in recent years.  Cooking fresh spinach properly, or serving it raw in salads, maintains the texture and flavor of the spinach making it much more palatable and, yes, tasty. These improved methods of serving spinach have made spinach a 'new' favorite super food.

Where Did Popeye Get the Power

The image of Popeye becoming super strong after eating a can of spinach is only a hint of what sorts of benefits spinach provides. The list of health benefits is very long, including off-the-chart amounts of vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, riboflavin, calcium potassium, and vitamin B6. For a complete meal, all you would need to add is an omega-rich protein. That's what makes spinach a super food!

So what do all these nutrients do for you?  Vitamins A helps prevent cholesterol from oxidizing inside our bodies. Spinach contains good levels of antioxidant nutrients like vitamin C, vitamin E, beta-carotene, manganese, zinc, and selenium. These antioxidants help lower the risk of several blood vessel related problems, such as atherosclerosis and high blood pressure. Antioxidants are also your first defense against the free-radicals roaming around your body trying to damage your healthy cells.

If you eat one cup of fresh spinach leaves, your body is provided with almost 200% of the daily recommended value of vitamin K. This is a remarkable amount of vitamin K which will ensure you are receiving the ultimate nutrition for your bone health.

Spinach (Photo credit: Wikipedia)

Magnesium is a nutrient that our body just loves, considering it is the fourth most abundant mineral in our body. Magnesium protects against heart disease and helps lower blood pressure. Another important mineral found in spinach is potassium, which maintains proper pH levels in our body fluids and regulates the kidneys, heart, and adrenal glands.

The nutrients in spinach have been shown to do everything from fighting cancer to lowering the risk of diabetes. Because spinach helps build strong bones, we know it helps minimize the incidence of osteoporosis. Even skin conditions ranging from acne to psoriasis to cancer can benefit from adding a healthy dose of spinach to your diet. There is also evidence that spinach can reduce the incidence of migraines, cataracts, and memory loss.

When cooked, spinach provides the most benefit from its lutein and beta-carotene values. Cooking the spinach also neutralizes oxalic acid, which inhibits iron and calcium absorption and may add to the risk of developing kidney stones. If you are not at risk for kidney stones, raw spinach may be your preferred method for enjoying, but consider the health benefits of eating cooked fresh spinach, as well.

Choose Wisely

Popeye's canned spinach may have introduced us to the super food qualities of spinach, but the taste just couldn't sell it.  I believe that if canned spinach was our only option, spinach would not be making the super food splash it is today. However, frozen spinach is often a tasty alternative.

If you choose fresh spinach, you will receive the same super nutrition in both regular size spinach or  baby spinach. Be sure to choose spinach that is a rich, dark green, and not yellow in color.  If the spinach in the produce section looks slimy, avoid it. That is a sign of spoilage. Store your spinach without washing it first as moisture will cause the spinach leaves to decay quickly. You only have about a 4 or 5 day shelf life, so buy as close to serving as possible. When ready to serve, wash leaves and dry thoroughly. For the freshest spinach, shop at a farmer's market, or grow your own! Spinach is very easy to grow, and thrives in cool weather like spring and fall.

Endless Eating Choices

Begin your search for spinach dishes by going back in time to find classic menu fare. Let's start with the always popular Spinach Salad with Warm Bacon Dressing.  This is traditionally made with cold spinach on a plate topped with a hot sweet-sour dressing, red onions, crispy bacon, and slices of hard boiled egg. 

Salad of spinach, plum tomatoes, goat cheese and walnut oil (Photo credit: Wikipedia)

Of course, another traditional dish that you'll find on any good steakhouse menu is Creamed Spinach.  This classic is made simply but elegantly by cooking the spinach until tender, then adding a few other ingredients which include garlic, heavy cream, a pinch of nutmeg, and sometimes a little Parmesan cheese.

Those two classic restaurant dishes are wonderful enough, but that's just the beginning.  Spinach goes well in a number of recipes including hot and cold pasta dishes, casseroles, and obviously a number of different salads. Spinach can form the basis for a dish, like spinach lasagna, spinach quiche, spinach soup, spinach salad, etc., or it can be a part of a dish like a ham and cheese filled omelet with spinach, pizza with spinach, fish and spinach wrap, shrimp stir fry with tangy spinach, or any number of recipes where spinach adds a nice element. (Check back here later this week for some tasty spinach recipes.)

All the leafy greens like kale, collards, Swiss chard, and spinach deserve our attention.  With spinach, we have the image of Popeye to help convince us that this is one super food we do not want to pass up. If you still haven't gotten past the spinach of your childhood memory, now is the time.  Fortify your nerve with a pile of great recipes, then go ahead and eat your spinach!

Oats - A Super Food For A Strong & Healthy Heart

Oats gained a special distinction as a super food back in 1997 when the Food and Drug Administration made the claim that there is an association between a diet high in oats and a reduced risk of coronary heart disease. With that announcement, oats, oatmeal, oat bran, and oat flour skyrocketed in popularity amount the whole grains, placing it right up there in the top 10 super foods. Let's take a look at what else this well known, but not totally understood, grain has to offer.

Super Nutrition for a Long Life

oats before blending (Photo credit: sweetbeetandgreenbean)We know that oats, along with other whole grains, provide protection against heart disease, potentially extending the lifespan of people who include this food regularly in their diets. That would seem to be enough of a reason to add oats to your diet, but there's more. This is a high fiber, high protein food that's low in calories and rich in important vitamins and minerals like iron, calcium, copper, potassium, manganese, and selenium.

Beta glucan is the main ingredient responsible for lowering serum cholesterol levels. Oats also contain special antioxidants called avenanthramides. Together these two elements have been shown to significantly reduce LDL cholesterol levels when oats are consumed on a regular basis.

Oats have a low glycemic index which means the energy from this food burns slowly and stays with you to satisfy your hunger for a longer period of time. Having nutrients released slowly into the bloodstream and throughout the body helps stabilize blood sugar levels, eliminating the spikes which can cause many health problems, concentration problems, and dieting problems. In addition, the B vitamins contribute to strong healthy skin, nails, and hair.

Along with other whole grains, studies have found that consuming oats can aid in the battle against breast cancer, Type 2 diabetes, and asthma in children. With this sort of super food on your side, why wouldn't you eat it?

Countless Ways to Enjoy

Oats are an inexpensive and widely available grain that can be easily incorporated into meals at any time of day. Oats are easy to store in containers or airtight bags, and have a very long shelf life.

A bowl of hot cereal in the morning is the most familiar way oats are served. Whether you buy raw oatmeal or quick cooking, you are starting off with a good basis for nutrition. Vary the toppings and you vary the recipe enough to eat servings of oatmeal a number of times each week without getting bored. Add berries, nuts, stevia, or protein powders to boost the flavor and superpowers of your oatmeal.

Oat Pumpkin Pancakes (Photo credit: digiyesica)Besides breakfast cereal, there are a number of other ways to incorporate oats into your daily diet. Oats can provide a toasty coating for baked or broiled fish, and are often used to make hearty muffins, cookies, and other desserts. Don't forget about convenient trail mixes or granola bars. Oats are often the central ingredient in those tasty treats.

Mixing oatmeal in as a binder in ground meat for burgers, meatloaf, and meatballs is another way to 'sneak' more nutrition into your diet. Oats also play center stage in a number of bread recipes, whether as a main ingredient or to add just a bit of heartiness and crunch. (Be sure to check back later this week for some tasty recipes to add more oats to your diet!)

As part of your healthy diet, incorporating up to three servings of whole grains a day is recommended by many nutritionists and health experts. Oats provide enough significant benefits for healthy living to make them a vital part of your good diet.

Recipe - Quinoa Broccoli With Sundried Tomatoes

Here is a tasty recipe that will fill you up and get some great veggies into your meal at the same time. Feel free to dress it up with your own choice of herbs, and add other veggies if you like. Let us know how you like it! (FYI - the picture is not of the dish - it is of plain, cooked red quinoa - pretty, isn't it?)

Image via WikipediaQuinoa Broccoli With Sundried Tomatoes

Ingredients:
1 cup sundried tomatoes
2 cups vegetable broth, divided
1 cup finely chopped sweet onion
3 garlic cloves, grated
1 1/2 cup dry white wine
1/2 cup lemon juice
1 cup uncooked quinoa (red or white)
3 cups small broccoli florets
Optional: chopped cashews and diced green onions for toppings

Instructions: 

1. Put sundried tomatoes in a heat-proof bowl, cover with hot water, and let sit for 15 minutes; then drain water and chop tomatoes into small pieces and set aside.
2. In a large pot, put 1/2 cup of the broth and bring to a simmer; add onion and garlic and simmer for 5 minutes.
3. Add the sundried tomatoes, remaining 1 cup of broth, white wine, and lemon juice; bring to a boil.
4. Reduce heat and stir in quinoa; cover and simmer slowly for 20 minutes.
5. Uncover pot and put broccoli in pot, re-cover pot and simmer for another 10 minutes. 
6. Remove pot from heat and toss ingredients together, fluffing up the quinoa and mixing in the broccoli.
7. Garnish each serving with a sprinkling of cashews and green onions if desired.

Quinoa - A Super Food That Answers Your Nutrition Questions

You may have seen me post a couple of recipes on here that included quinoa. And you may have had one big question come to mind: What is quinoa?

Image via WikipediaIf you haven't heard about quinoa (pronounced keen-wah), you're not alone. Many people have yet to learn the encouraging details on this super food. Although not a pantry staple in most kitchens yet, quinoa soon will be. This seed (no, it's not a grain) has a rice-like appearance with a fun crunchy texture and slightly nutty flavor.  If you know spinach, Swiss chard, and beets, you know some of quinoa's relatives. Once called the Gold of the Incas, quinoa is well on its way to becoming revered all over the world. Let's see why.

Winner of 9 Essential Amino Acids

With just a quick run down of the nutrients in quinoa, it's not hard to see why this food is considered  one of the best super foods in the world.  Quinoa is a good source of protein, but not just any protein.  The protein quinoa supplies the body is complete protein, supplying all nine essential amino acids. This fact alone makes quinoa the perfect super food choice for vegetarians, vegans, or anyone concerned about getting a healthy dose of protein in their diet. Quinoa is especially rich in lysine, the amino acid that is essential for healthy tissue growth as well as repair.

What Can Quinoa Do For Me

We can start with a few basics you will recognize right away.  Besides being a complete protein, quinoa is loaded with dietary fiber, calcium, iron, and phosphorus. Magnesium is abundant in quinoa. Known to be beneficial for relaxing blood vessels, magnesium, along with riboflavin, appears to benefit those who suffer from headaches, even migraines. Manganese joins with copper to form an enzyme which guards against cell damage caused by free radicals.

The health benefits gained from including quinoa in your diet include helping reduce the risk of heart disease, type 2 diabetes, cataracts, and gallstones. For pregnant women, quinoa is a great way to increase iron intake naturally, which is important for baby's healthy development.

Image via WikipediaBecause quinoa is lower in carbohydrates than other grains, many people substitute quinoa for grains because it is a very filling food that releases its energy slowly throughout the body, to satisfy your appetite longer. This is a great way to stay on a weight loss program without starving.

If you are eating a gluten-free diet, this is a wonderful new food to discover.  Because quinoa is gluten-free, and has many of the same characteristics of grains and rice, there are numerous ways to use quinoa in your recipes.

What Do I Do With This Stuff

Raw quinoa is most often bought pre-rinsed, but if it isn't, rinse it in a colander lined with cheesecloth, until the foaming subsides. Then follow the directions on the box. Quinoa is cooked similar to rice; usually a 2 to 1, water to quinoa ratio.  Cooked quinoa has a nice light texture and a mild, slightly crunchy and nutty flavor.

Once cooked, you can use quinoa in many pilaf dishes, adding vegetables, stocks, and seasonings to taste. Just try substituting quinoa into any of your recipes that call for rice and see how you like it.  Quinoa also makes a nice fluffy side dish all by itself.  Add herbs and seasonings if you like and spoon alongside chicken, fish, or meat for a tasty side dish with great crunchy texture.

Another favorite way to serve quinoa is cold in salads.  Add sweet corn kernels, spring onions, kidney beans, green bell pepper, and celery into a bowl of cooked and cooled quinoa, toss, and you have a light salad that's full of flavor.  Mix in a balsamic vinaigrette dressing for even more pizzazz. 

Quinoa can be served at any meal, and is available in several forms, even flour. The most common varieties are red and white, but you may find other colors from time to time as well. For breakfast, you can serve quinoa with berries, nuts, and milk as a cereal. (I love it with fresh sliced peaches and a drizzle of organic agave nectar!) The flour can be used for baking along with whole grain wheat or as a substitute. Fitting quinoa into your healthy diet is not at all difficult with all these choices.

Once you include quinoa in your diet, you'll be looking for all sorts of ways to serve it.  It won't be hard to find! This is a very versatile super food that deserves a spot in your pantry.

Be sure to check back later this week for some yummy and fun quinoa recipes!

Related Articles on Quinoa:

• Pump Up the Nutrition of Quinoa: Add These Foods (fitsugar.com)
• Quinoa Burger (craftzine.com)
• Quinoa Nutrition Facts (mademan.com)
• How To Cook Quinoa (mademan.com)
• Quinoa: the fuel of armies, astronauts, Martha & Oprah (seattletimes.nwsource.com)

The Boastful Blueberry – A Super Food With Bragging Rights

Blueberries are one of my favorite summer treats - especially if you can find a pick-your-own farm nearby, and stock up your freezer! But they're not just yummy - blueberries are one of the super foods we hear a lot about, and with good reason. These delicious, deep  blue summer berries are well-known for their antioxidants, containing the highest amount of any other berries. However, blueberries have some other specific health benefits that are worth talking about. Let's take a look.

Image via WikipediaBig Benefits In A Sweet Little Berry

The list of health benefits from eating blueberries is stacking up, and there aren't many parts of your body that couldn't benefit from a little extra blueberry goodness.

If you're looking for a low-calorie, high-fiber fruit with lots to offer your health, blueberries may be just what you need. One cup of blueberries has less than 100 calories, and offers one-quarter of your daily requirement for Vitamin C.

Loaded with vitamins and minerals, blueberries can boast about nutrients that are significant in keeping your brain healthy. Specifically, scientists claim that blueberries maintain and restore a healthy nervous system, prevent the death of brain cells that lead to health concerns like Alzheimer's disease, and keep your memory sharp for a long time. That's a lot of brain power.

Better vision is another benefit associated with consumption of blueberries, due to the fact that they contain compounds called anthocyanosides and flavonoids, which can slow down visual loss, as well as help prevent macular degeneration, myopia, and cataracts.  Blueberries also have some heavy molecules which can help prevent urinary tract infections by washing away harmful bacteria.

Another important antioxidant is anthocyanins, known to benefit the prevention of heart disease and good cardiovascular health. Blueberries have been found to contain even more anthocyanins than red wine, long thought to be one of the better sources of this defender against free radicals. Even hemorrhoids, varicose veins, and peptic ulcers can benefit from the antioxidants found in these super berries.

A couple interesting cautions regarding blueberries are coming to light. Apparently, the protein in milk depletes the antioxidant power of the acids contained in blueberries. One study suggests eating blueberries either one hour before or two hours after drinking milk. So, blueberries on your morning cereal may not be, nutritiously speaking, the wise thing to do. Instead, choose blueberries as a high-energy late morning snack or to top off a green salad.

Image via WikipediaAnother interesting aspect of blueberries is that they contain oxalates, which can become concentrated and crystallize, creating some concern for those with a tendency for gallstones or kidney stones.  As with other life choices, do all things in moderation and pay attention to allergies and other health concerns before indulging. But, for the vast majority, blueberries offer a wealth of nutrients that will benefit our health and well-being.

How to Select and Enjoy Blueberries

With so many health benefits, the question is not whether to eat blueberries, but how to eat them. First, you need to pick good specimens. Choose blueberries that are firm and uniform in color, not dull-looking or watery. (Note: Domestic blueberries ranked #10 in EWG's 2011 pesticide guide, which isn't the absolute worst, but still, anything at least in the top 10 should probably be purchased organic.)
Water will cause the berries to spoil more quickly, so they should be kept in dry containers in the refrigerator. For this reason, you'll also want to dry blueberries thoroughly after you wash them, or don't wash until ready to eat.

If you can't buy fresh, buy frozen.  Blueberries freeze nicely and can be purchased whole or smashed. When you want to eat them, just thaw and enjoy.  If frozen blueberries are used in cooking, you can thaw them or throw them into the recipe frozen and just adjust your cooking time slightly.

You'll find blueberry recipes in every section of a cookbook.  From breakfast to breads, salads to sauces, and desserts to drinks, blueberries can be enjoyed from morning to night. Even without a cookbook handy, you can eat blueberries very simply as a 'one ingredient' super-food snack. (Check below, or come back later this week for a couple of recipes!)

If you're looking for an easy to eat super-food that is loaded with not only nutrition, but flavor and versatility, get to know this beautiful berry.  Perfect as a snack, a dessert, or any number of dishes, blueberries definitely earn their place in your kitchen, and your healthy diet.

A Couple of Blueberry Recipes to Try:

• Blueberry Vinegar (nonnaluna.wordpress.com)
• Healthy Wild Blueberry Bran Muffins (thismamacooks.com)
• Intro to Cooking: Blueberry Salad (collegecandy.com)

The Humble Bean - A Super Food of Great Variety

Whether you are vegetarian or not, you can't dispute the many health benefits of the humble bean! There aren't a lot of foods that can hold more than one place on the food pyramid. But, long before we started talking about super foods, ancient peoples knew the benefits this humble food had to offer; as a vegetable, a protein, and a healer.

Image via WikipediaIn traditional Indian medicine, there exists an ages-old system of living and healing that includes a vegetarian diet using legumes like lentils, beans, and peas to keep the body healthy. Now, beyond the Middle-Eastern cultures, many people recognize the power of the bean to support whole nutrition and well-being. Here, we discuss some of the benefits of beans, and why they are leading a double life as a well-respected super food.

Perfect Nutrition On Many Levels

Legumes are edible seeds contained in pods, and beans are part of that family. By their very nature, beans have a convenience factor that makes them a favorite food in many parts of the world. They are generally inexpensive and store well with the potential for a long shelf life, particularly when they are dried. Beans offer sustained nutrition and energy due to the fact they have a low glycemic index, meaning they provide energy to the body over a long period of time.

You won't get bored quickly eating beans, either. There is virtually an endless variety of beans and legumes to choose from, as well as a mountain of recipes to try when adding beans to your healthy diet. A short list of beans would include navy beans, black beans, lentils, soybeans, great northern beans, mung beans, garbanzo beans, pinto beans, black eyed peas, and kidney beans.

Beans are an excellent source of dietary fiber, minerals, and vitamins, and are naturally low in fat, calories, and sodium. You can serve beans in nutritious main dishes or side dishes that will satisfy your appetite with less-costly consequences to your body, or budget. These reasons alone would easily earn beans their super food status, but there's more!

Eating several servings of beans each day not only helps you reach your daily vegetable requirement, but those same beans also add up as your protein intake. Yes, those inexpensive, versatile beans are a protein. That's why we consider them a double-duty super food. Beans can easily be combined in recipes with other protein sources, vegetables, and starches like corn, whole wheat, or brown rice to create 'complete proteins' containing all the necessary amino acids our bodies require to function well.

Image via WikipediaGood Health Contributions

Beans have numerous healthy qualities that make them excellent additions to any diet. As we mentioned, not only are beans a nutritious vegetable source, but a perfect choice as a meat substitute. By reducing high-fat protein sources like red meats in your diet, and substituting low fat beans as your source of protein, you are fighting high cholesterol, high blood pressure, as well as a host of other ailments that can occur from a diet high in fat.

Antioxidants battle those nasty free radicals, the cell damaging agents in your body, and beans have some of the highest antioxidant content of any food on the planet. Although the benefits vary between different types of beans, all beans help regulate blood pressure and blood sugar levels, lower cholesterol, and improve digestion. The dietary fiber and enzymes in beans have the added benefit of helping to block cancer-causing cells and compounds in the intestines and colon.

The humble little kidney bean contains a healthy dose of thiamin, which regulates memory and brain function. Many beans also contain isoflavones, which can ease menopause symptoms and improve bone and prostate health, just to name a few benefits. Choose any bean and you've chosen a super food well worth the title.

Unlimited Possibilities

Beans can be cooked in countless dishes like chili, stew, soup, stir fry, tacos, salads, casseroles, and omelets. Try your hand at several main dishes or side dishes and explore your options. Don't limit yourself to just the classic beans and rice dish. Choose a new salad or a tasty dip for chips. Hot, cold, mashed, or whole, the bean will constantly surprise you with its versatility.

Image via WikipediaAs opposed to canned beans, dried beans are the cheapest way to have this super food on hand. In general, cooking dried beans is easy. Rinse your dried beans, cover in water and soak overnight. Then, set the beans in a big pot, cover them with fresh water, bring to a boil and simmer for about an hour or so until they are soft. You can skip soaking them overnight, just increase the cooking time to about two hours. OR, use the Quick Soak method: rinse, cover with a couple of inches of water, bring to a boil for 2 minutes. Turn off, cover, and let sit 1 hour. Drain, rinse, and add fresh water, and most varieties will cook in about an hour. (Garbanzos/chick peas, and pintos may take a bit longer.) You will also find many recipes for cooking dried beans in a crockpot or pressure cooker. Do a bit of research or follow the directions on the package of beans for best results.

No matter how you choose to eat this super food, your body will thank you.  You can eat enough beans to satisfy even the heartiest appetite without worrying about fat or calories.  Beans are economical, a great source of dietary fiber, and are loaded with vitamins and minerals.  Besides all that good news, a bag of beans in your pantry means you've always got protein in your house, too. As far as super foods go, beans easily make it to the top of the list.

Be sure to check back later this week for a couple of great recipes featuring the humble bean!

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