My nourishing smoothie makes an energizing snack rich in vitamins, antioxidants, and fiber—and my family likes it!  Photo by Beauty Experts (CC BY 2.0) Blueberries, one of the richest sources of antioxidants around, are also a good source of fiber, which has been shown to improve digestive health and prevent constipation. Blueberries also have useful amounts of vitamin C, potassium, calcium, and magnesium, and raspberries contain calcium, fiber, and folate. Berries contain powerful antioxidant phytochemicals that decrease inflammation.
Combine all ingredients in blender and blend until smooth. For a little extra flavor, add a few drops of vanilla extract. If desired, add honey to sweeten. Preparation: 10 minutes Serves: 2
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My take on the traditional potato salad pairs the natural sweetness of cinnamon with the tanginess of Dijon mustard.  Photo by Steve Johnson (CC BY 2.0) Letting the salad set up in the refrigerator for as long as 24 hours prior to serving allows the flavors to mingle perfectly. Cinnamon is one of humanity’s oldest known spices, dating back to at least 2,700 BC. Prized for its medicinal properties in ancient China, it is now used the world over. Cinnamon is an excellent source of manganese, which helps grow strong bones, maintains skin integrity, helps to control blood sugar and protects against free radical damage.
Prep
Thaw and shell edamame. Dice sweet potatoes. Grate ginger. Juice lime. Thinly slice onion and celery. Finely chop dill. Stovetop In a medium saucepan with a steamer basket and 1 inch of water, steam sweet potatoes until tender, 10 – 15 minutes. Allow to cool. Dressing
Whisk together lime juice, mustard, ginger, cinnamon, salt and pepper. Salad Combine onion, edamame, celery and dill in a large bowl. Stir in sweet potatoes and toss with dressing. Cover and refrigerate at least two, and up to 24 hours. Preparation: 20 minutes, plus 2 hours to set Serves: 4 Muffin tins are not just for muffins and cupcakes!  Photo by 305 Seahill (CC BY-ND 2.0) These fabulous egg bites are perfect for those busy mornings. Make a batch on the weekend, or the night before and enjoy a quick and easy breakfast. Or throw a couple in a cooler and take them with you for a nutritious mid-morning snack. Millet is thought to have originated in Ethiopia, where it has been used since prehistoric times. Although it has been in use in India, Africa and Asia since ancient times and in Eastern Europe since the middle ages, it has only recently begun to be appreciated in Western Europe and North America. Millet is an excellent source of copper, phosphorus, manganese and magnesium. These minerals help it to provide heart protective benefits, as well as help to repair tissues and lower the risk of Type 2 Diabetes.
Prep
Roughly chop spinach. Chop mushrooms and green onions. Peel and press garlic. Preheat oven to 350˚. Oil muffin tin or use liners if you prefer. Stovetop
Toast millet in a medium-sized pot over medium heat, stirring occasionally. Add water and salt, cover and increase heat to boil. Reduce heat slightly and continue to cook until water is absorbed. Bake
In a medium bowl, whisk eggs, coconut milk, salt, pepper, turmeric and garlic. Toss together with millet, spinach, mushrooms and green onions; mix very well. Spoon into muffin cups; bake 10-12 minutes, or until lightly firm to the touch. Serve
Sprinkle with cheese as soon as they come out of the oven; allow to cool slightly before serving. Preparation: 45 minutes Serves: 4 Coconut oil is a healthy fat, which has been shown to have numerous beneficial effects on the aging brain.  Photo by Scott 97006 (CC BY 2.0) Coconut oil is made of medium chain fatty acids that have been shown to help improve cognitive functioning in older adults with memory disorders. Sweet potatoes are a good source of vitamins A and C and antioxidants. Ginger supports digestion and also has anti-inflammatory properties. This is a mild, lightly sweet soup that is popular with the whole family. I serve it over the holidays and it is always well received.
Soup
In a soup pot, heat oil over medium heat. Add shallot and a splash of broth and sauté about 2 minutes. Add ginger, sauté another 2 minutes. Add curry powder and stir until fragrant. Add remaining broth, carrots, and sweet potatoes, and simmer on medium-high heat until vegetables are tender (about 15 minutes). Add coconut milk, and salt and pepper to taste. Use an immersion blender or blend in batches, making sure blender is not more than half full. Return to soup pot and reheat. Serve 2 tablespoons cilantro, chopped 1 lime, cut into wedges Serve piping hot, in bowls, garnished with cilantro and fresh lime wedges. Preparation: 30 minutes Serves: 4 |
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