You are what you eat

I wanted to expand on a previous post called "Top 5 Superfoods for You". In this posting, I'll discuss the benefits of each food item and give you an easy-to-follow recipe for each.

1 - SALMON: Is an amazing source of protein as well as Omega 3 Fatty Acids. Omega 3 is important because it decreases cholesterol. You should be eating at least 2 servings of fish per week. Your best bet is to chose wild salmon (most canned salmon is wild).

Super Easy Recipe: Maple Salmon

Ingredients

• 1/4 cup maple syrup
• 2 tablespoons soy sauce
• 1 clove garlic, minced
• 1/4 teaspoon garlic salt
• 1/8 teaspoon ground black pepper
• 1 pound salmon

Directions

1. In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
2. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
3. Preheat oven to 400 degrees F (200 degrees C).
4. Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.

2- SOY:  Is a great substitute for a meat product. I love cooking tofu with yummy asian sauces. Soy milk is also really popular. Soy beans contain high amounts of protein. They are also very rich in calcium, iron, zinc, magnesium, Vitamin B, omega 3 fatty acids and fiber. Soy improves your heart health and can potentially prevent prostate cancer, breast cancer and osteoporosis.

Super Easy Recipe: Wake Up Smoothy

Ingredients:

1 1/4 cups	Orange juice
1	Banana
1 1/4 cups	Frozen berries - raspberries, blackberries, blueberries and/or strawberries
1/2 cup	Low-fat silken tofu
1 tablespoon	Sugar or splenda

Directions:Combine orange juice, banana, berries, tofu and sugar in a blender. Cover and blend until creamy.

3 - GREENS: Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc... are packed with vitamins A and C, iron, calcium and phytonutrients. They are very filling, high in fiber and low in calories. You can eat them cooked (stirfry them in a non-stick pan) but it is absolutely fine to eat them raw as well so go ahead and toss them into your salad and reap the nutritional benefits!

Super Easy Recipe: Cooked Easy Greens

Directions

Bring a large pot of salted water to a boil. Add 2 pounds hearty greens (escarole, chicory, mustard greens or a combination, large stems trimmed), slightly cover the pot and cook until tender, 4 to 5 minutes. Drain greens in a colander, then let cool about 10 minutes. Drizzle with 3 tablespoons each extra-virgin olive oil and lemon juice; season with salt and pepper.



4- BERRIES: Are loaded with Vitamic C, folate, fiber and phytonutrients. Fresh berries are actually the strongest disease fighting. Just wash, eat and enjoy!

Super Easy Recipe: Easy Berry Parfait

Ingredients

• 1/3 cup blueberries
• 1/3 cup strawberries
• 1 (8 ounce) container of greek yogurt
• 1/2 cup raspberries
• 1/2 cup blackberries
• 1 pint vanilla frozen yogurt

Directions

In a blender, combine blueberries, strawberries and yogurt.Blend until smooth. In a mixing bowl, fold in raspberries and blackberries. Layer the berry mixture with the frozen yogurt in 6 dessert glasses, finishing with a berry layer.

5- Whole Grains: Contain Vitamin B, Vitamin E, magnesium, iron and fiber. It is recommended to eat 3-5 servings of whole grains every day. To do this, use whole wheat flour, purchase whole wheat cereals,breads, pastas and rice.

Super Easy Recipe: Classic Bran Muffins

Ingredients

• 1 1/2 cups wheat bran
• 1 cup buttermilk
• 1/3 cup vegetable oil
• 1 egg
• 2/3 cup brown sugar
• 1/2 teaspoon vanilla extract
• 1 cup all-purpose flour
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 cup raisins

Directions

1. Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or line with paper muffin liners.
2. Mix together wheat bran and buttermilk; let stand for 10 minutes.
3. Beat together oil, egg, sugar and vanilla and add to buttermilk/bran mixture. Sift together flour, baking soda, baking powder and salt. Stir flour mixture into buttermilk mixture, until just blended. Fold in raisins and spoon batter into prepared muffin tins.
4. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool and enjoy!