Roasted Acorn Squash

Recipe 16: Oven Roasted Acorn Squash

2 servings 

Ingredients:

1 acorn squash

1 tablespoon cinnamon

2 tablespoons butter

2 tablespoons brown sugar

Dash of salt

Directions:

Preheat oven to 400. Cut Acorn squash in half. The easiest way l have found to do this is by standing the squash on its stem for balance. Remove seeds. Lightly salt both halves and add a dusting of cinnamon. In a small bowl, melt butter and add brown sugar. Brush the mixture over the squash. Bake for 1 hour.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Acorn Squash: one serving of acorn squash contains 145% vitamin A. It is rich in Vitamin C, Folate, Potassium, manganese, and beta carotene. Deficiency in Potassium can result in low blood sugar, poor brain function, anxiety, stress, muscle weakness, and stroke. Vitamin A helps maintain mucus membranes, bones, and has the ability to fight cancer.  Vitamin A deficiency can lower your ability to fight infections.

Cinnamon: contains Vitamin C, Vitamin K, Calcium, Manganese, and Iron. Vitamin C boosts the immune system and helps improve skin elasticity. Vitamin K supports proper brain function, bone health and also has anti inflammatory properties.  Manganese is being researched for its ability to help with conditions such as osteoporosis, arthritis and diabetes. 

Recipe 15: Beef and Bean Soup

Recipe 15: beef and bean soup

Serves 4 generously   prep time 15min  cook time 1-3hours

Ingredients

1lb lean ground beef

1 tablespoon garlic

2tbl spoons olive oil

1 can diced tomatoes (or two diced tomatoes)

1 can butterbeans or cannaleni beans (drain and rinse)

1 can chili beans

1 can red beans or kidney beans (drain and rinse)

2 cans of water

3 bullion cubes

2 green peppers (cut into bite size pieces)

1 tablespoon pepper

1 tablespoon dried oregano

1 tablespoon basil

Directions:

In large pot add olive oil and minced garlic. Add beef and brown over medium heat. When beef is cooked add all other ingredients. Bring to boil and reduce to simmer. Simmer at least 1 hour (but can simmer for as long as 3) 

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Garlic: garlic contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.

Olive oil: Omega-9 fatty acid which helps reduce the risk of heart disease

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Eating high levels of lycopene have proven to ward off many cancers. There is no other food as rich in the antioxidant as the tomato. http://healthfood-guide.com/tomatohealthbenefits.aspx

Lean beef: 6oz of lean beef supplies 100% of an adults protein for the day. And as long as the beef is LEAN it is low in cholesterol and provides iron that your body needs to form red blood cells, which prevents anemia. Lean red meat also has a good amount of zinc which supports a healthy brain and immune system.

Beans: beans are high in fiber, iron, calcium, magnesium, potassium, and protein. Iron and protein are vital for blood health. Soluble fiber helps to control cholesterol. It acts as a sponge and pulls bad cholesterol from your blood. If a food has fiber it is going to have magnesium. Magnesium helps relieve constipation and may assist with indigestion. Potassium is an electrolyte. Electrolytes are key factors in regulating blood pressure

 Bell Peppers: contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. Bell peppers contain Vitamin A, Vitamin C, and fiber. Vitamin A benefits eye health. Vitamin C boosts the immune system and also wards off cardiovascular disease. A diet high in Vitamin C also reduces wrinkles in skin by promoting elasticity.

Recipe 14: Fried Egg and Quinoa Salad

Recipe 14: Fried Egg and Quinoa Salad

Serves 1

Ingredients:

¼ cup quinoa

½ cup water

1 egg

1 red bell pepper

Handful shelled sunflower seeds

1 oz Feta Cheese

1 tablespoon butter

1 tsp salt

1 tsp dried basil

Directions:

(quinoa)

Add water, salt, basil and quinoa to saucepan. Heat to a boil then simmer for 10-15 min covered. When water has been fully absorbed add sliced bell pepper, crumbled feta cheese, and sunflower seeds

(egg)

Add butter to a skillet. Over medium heat, after butter is melted, add egg. When the whites are no longer translucent, use a spatula to gently turn the egg without breaking the yolk. Then add egg over quinoa salad and serve.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Quinoa: The way I would describe the flavor and texture of quinoa would be if rice and pasta fell in love and had a super baby. It compares so greatly to a small pasta but contains an amazing amount of insoluble fiber (the fiber that helps you have regular bowel movements), iron, protein, and folate. It is often recommend to vegans and vegetarians. It is also gluten free. I cook it in low sodium chicken stock to add flavor but it is also very good when cooked in water. Folate adds in the formation of red blood cells, as does iron.

Basil: Contains antioxidants, beta carotene, vitamin c, iron, calcium, and potassium. Vitamin C boosts the body’s immune system and wards off cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling. Beta carotene converts to vitamin A in the body. It improves eye health. Deficiency in Vitamin A can cause reproductive problems.  Iron is necessary to produce new red blood cells, and calcium helps to build strong bones. Potassium moderates your metabolism and aids in healthy kidney function. Basil is a fairly mild herb and easy to add to any recipe.

Bell Pepper: contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. You can spot veggies and fruits that contain lycopene by their red skin. Lycopene (according to Medical news today and other sources) can help prevent prostate cancer. Lycopene as also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com

Egg: Because eggs contain cholesterol they have gotten a negative reputation. This website outlines several of the benefits to eating eggs. They are one of the few foods that contain vitamin D. Woman who eat 6+ eggs a week are said to be at a lower risk of breast cancer. Eggs are a wonderful, low calore source for protein. They strengthen eye health and are full of antioxidants.http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html

Sunflower Seeds: source of heart healthy fats that can help fight high blood pressure. Contain B vitamins and vitamin E. B vitamins help your body turn food into energy. Vitamin E is a strong antioxidant that reduces damage caused by oxygen on cells and organs. If you do not like (or have) sunflower seeds you can substitute any other nut.

Cheese: Source of calcium which is necessary for strong bones and teeth. Low calorie cheese contains less lactose than full fat cheeses so if you have an allergy, low fat cheese may not upset your stomach.

Recipe 13: Sweet Potato and Carrot side dish

Recipe 13: Roasted Sweet Potatoes and Carrots side dish

Serves 4

Ingredients:

2 sweet potatoes

2 large carrots

1 tablespoon minced garlic

2 tablespoons olive oil

1 tablespoon Italian seasoning (basil, parsley, oregano)

1 tsp salt

1 tsp pepper

Directions: Preheat oven to 400. Peel carrots and slice into ¼ inch pieces. Slice sweet potatoes into ¼ inch slices. Place on cookie sheet. Add all other ingredients and use hands to toss. This will ensure every vegetable slice is coated in seasoning and olive oil. Bake for 30 minutes, use spatula to turn veggies, then back an additional 15-20 minutes.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Sweet Potatoes: sweet potatoes, pound for pound, are one of the most nutritional foods. They are full of beta carotene. They help to regulate blood sugar, and are full of fiber, vitamin C, vitamin D, magnesium, Iron and B6. Vitamin C helps skin to retain elasticity (reducing wrinkles). It aids in the formation of bones and prevents cold and flu related illness. Magnesium maintains healthy heart, muscle and nerve function. Magnesium also helps the body to absorb calcium which is essential for bone strength.

Carrots: Because of its bright orange color, you can tell carrots are loaded with beta carotene which maintains vision and eye health. Carotenoids are being looked at for their ability to prevent certain cancers.

Garlic: contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Olive Oil: Omega-9 fatty acid which helps reduce the risk of heart disease. Monounsaturated fats in olive oil can lower blood pressure. It also has anti-inflammatory agents.

Basil: Contains antioxidants, beta carotene, vitamin c, iron, calcium, and potassium. Beta carotene works with vitamin A to improve eye health. Iron is necessary to produce new red blood cells, and calcium helps to build strong bones. Potassium moderates your metabolism and aids in healthy kidney function.

Parsley: Parsley is a very mild herb, which makes it an easy addition to any meal. It is full of antioxidants, vitamin A, vitamin C, vitamin K, and Zea-xanthin. Zea-xanthin is a carotenoid  that can help prevent macular degeneration. Vitamin K is essential for bone health.

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.

Recipe 12: Lean beef meatballs and portabella mushrooms

Recipe 12: Lean beef meatballs and portabella mushrooms

serves 2-3

Ingredients

1lb lean ground beef

1 egg

15-20 basil leaves

1 tablespoon garlic

1/3 cup breadcrumbs

1 tablespoon oregano

½ cup grated parmesan (the real stuff, not the unrefrigerated Kraft stuff)

1 tablespoon Olive oil

1 Jar tomato sauce (use your preferred)

1 cup water

3 portabella mushroom caps

Directions

To make meatballs, add beef, egg, chopped basil leaves, garlic, breadcrumbs, oregano, parmesan, and olive oil to a mixing bowl. Use your hands to mix all ingredients together. Do not over mix or meat will be tough. Form balls slightly larger than a golf ball and add to a preheated pan (on medium). When all meatballs are in the pan, reduce heat to simmer and add tomato sauce and water. The water is needed to keep the sauce from burning. Allow to simmer for 2-3 hours gently stirring one time per hour. During the last 15-20 minutes of cook time add sliced mushroom caps and gently stir. If desired, serve over pasta.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Lean beef: 6oz of lean beef supplies 100% of an adults protein for the day. And as long as the beef is LEAN it is low in cholesterol and provides iron that your body needs to form red blood cells, which prevents anemia. Lean red meat also has a good amount of zinc which supports a healthy brain and immune system.

Egg:  Because eggs contain cholesterol they have gotten a negative reputation. This website outlines several of the benefits to eating eggs. They are one of the few foods that contain vitamin D. Woman who eat 6+ eggs a week are said to be at a lower risk of breast cancer. Eggs are a wonderful, low calore source for protein. They strengthen eye health and are full of antioxidants. http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Garlic: garlic contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.

Cheese: Source of calcium which is necessary for strong bones and teeth. Low calorie cheese contains less lactose than full fat cheeses so if you have an allergy, low fat cheese may not upset your stomach.

Olive oil: Omega-9 fatty acid which helps reduce the risk of heart disease

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Eating high levels of lycopene have proven to ward off many cancers. There is no other food as rich in the antioxidant as the tomato. http://healthfood-guide.com/tomatohealthbenefits.aspx

Mushrooms: portabello mushrooms provide selenium, copper, phosphorus and potassium. According to whfoods.org, copper helps your body utilize iron (which prevents anemia), reduce tissue damage, maintain healthy bones and tissue, produce melanin (which gives your skin color), maintains normal thyroid function, and protects your nerves.

Recipe 11: Mango Salsa

Recipe 11: Mango salsa

add on top of chicken or fish

229 calories for the whole bowl (makes 3-4 servings

Ingredients

1 ripe mango

3 roma tomatoes

5-10 basil leaves

¼ cup of frozen corn

Salt&Pepper

Directions

Boil corn according to directions on the package then drain and allow to cool.

Slice mango and tomatoes into cubes. The easiest way for me to slice up a mango is to first remove all the skin with a vegetable peeler. Then cut down the sides to remove the flesh.

Tear (or chop) fresh basil

Add all ingredients to a bowl. Add a teaspoon of salt and 2 teaspoons of pepper. Mix together and refrigerate. Add on top of grilled chicken or fish.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Mango: Great source of Vitamin C, Vitamin A, Folate, Potassium, fiber, and beta carotene. Vitamin C protects against immune deficiency, heart disease, and skin wrinkling. Vitamin C is said to make you live longer. It strengthens your immune system to protect against cancer and blindness. Vitamin A is an immune booster as well and also helps prevent wrinkles by repairing the outer layers of skin. Folate is important to cell growth and reproduction, and it also is needed to make red blood cells. Fiber is important because it removes bad cholesterol from your blood and eliminates waste from your bowels.

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Eating high levels of lycopene have proven to ward off many cancers. There is no other food as rich in the antioxidant as the tomato. http://healthfood-guide.com/tomatohealthbenefits.aspx

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Corn: corn is a carbohydrate. It also contains vitamin C, phosphorus, thiamin, and fiber. Phosphorus makes up our bones and teeth. One of its other main purposes is to filter waste in the kidneys. Thiamin is found in complete carbs. It is vital for the function of our Brain, nerves, and muscles. This article has very interesting points on why Thiamin is necessary to your diet and what signs present when your body is deficient. http://www.thenutritiondr.com/what-does-thiamin-do-in-the-bodythiamin-role-in-the-brain-musclealcohol-thiamindeficiency-beri-beri/

Recipe 10: Chicken Pot Pie, Sometimes comfort food is necessary

Recipe 10: Chicken Pot Pie

Sometimes something comforting is a must.

(500 calories per quarter of pie)

Ingredients:

2 uncooked pie crusts

1 boneless skinless chicken breast

5 ruby red potatoes

Handful of baby carrots

1 cup frozen lima beans (or broccoli or peas)

Low sodium chicken stock

Dried basil and oregano

Salt & Pepper

¼ cup of flour

Directions:

(chicken)

Bake chicken breast for 30 minutes at 350 degrees. Shred with fork.

(filling)

Place sliced potatoes and whole carrots in pot. Add chicken stock until the carrots and potatoes are submerged. Generously add oregano and basil. Lightly salt and pepper. Bring to boil then simmer for 30 minutes. Turn off heat. Add shredded chicken and 1 cup frozen lima beans. Add flour and stir until the chicken stock begins to thicken.

Place 1 uncooked pie shell in a casserole dish. Spoon in filling and add 2 ladles of the thickened chicken stock. (do not dump all the liquid in because your pie will be a soupy mess) Salt and pepper. Then add the top pie crust. Bake at 350 for one hour.

What will you gain by eating this meal? Sources  http://www.webmd.com  ,    www.livestrong.com  and “99  Superfoods” by Carrie May

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones. Basil has antifungal and antibacterial qualities. It is high in Beta carotene which is vital for healthy vision. Growing basil at home is extremely simple. Put it in a window, keep soil slightly damp, and you will have its health benefits (and awesome flavor) all year.

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.

Chicken: Provides protein and is lower in fat than red meat. Protein is needed to build (and rebuild) muscles. Chicken also contains selenium and b6. Selenium is being used to treat prostate cancer. It improves immune function and helps fight viral infections, cancer cells, bacteria, and many others.

Ruby Red Potatoes: Red potatoes are rich in iron, potassium, antioxidants, and vitamin C. Because of their starch and carbohydrate content they are often eliminated from diets, but they are extremely healthy for you (when they aren’t swimming in butter). Iron deficiency is the leading cause of anemia (which l personally had suffered from). People suffering from anemia feel tired and out of breath with little or no activity. Potassium maintains the function of your nerves and muscles.

Lima Beans: contain Manganese, fiber, iron, protein, folate, and potassium. Folate is needed to make red blood cells and, during pregnancy, it ensures healthy growth of the baby. According to the American Cancer Society low folic acid levels are linked to an increased risk of breast, colon, and rectal cancer.

Carrots: Carrots are known for maintaining healthy vision because of their high amounts of beta carotene. They are also an excellent source of Vitamin A and fiber.  People with a Vitamin A deficiency can suffer from night blindness, dry eyes, or blindness.

Recipe 9:Quinoa stuffed bell pepper

Recipe 9: Quinoa and Almond stuffed bell peppers

400 calories per stuffed pepper

Ingredients:

 ½ cup quinoa

1 cup low sodium chicken stock

3 medium bell peppers (any color)

1/3 cup almonds

4 oz feta cheese

Fresh basil (about 10 large leaves)

1 tablespoon garlic

Directions:

Preheat oven to 400

Add quinoa to chicken stock in sauce pan. Bring to boil and reduce to simmer for 10-15 minutes covered until all liquid is absorbed. Remove from heat and allow to cool. Then mix in basil, garlic, feta cheese, and almonds.

Hollow out peppers. Cut a hole in the top of the pepper, around the stem and pull out all of the insides. Spoon in the quinoa mixture and fill peppers to the top. Place in a casserole dish. Add ½ inch of water to the 

casserole dish. This will steam the peppers in the oven. Place in oven for 50 minutes.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Red bell pepper:  contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. You can spot veggies and fruits that contain lycopene by their red skin. Lycopene (according to Medical news today and other sources) can help prevent prostate cancer. Lycopene has also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com

Garlic: garlic contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Quinoa: The way I would describe the flavor and texture of quinoa would be if rice and pasta fell in love and had a super baby. It compares so greatly to a small pasta but contains an amazing amount of insoluble fiber (the fiber that helps you have regular bowel movements), iron, protein, and folate. It is often recommend to vegans and vegetarians. It is also gluten free. I cook it in low sodium chicken stock to add flavor but it is also very good when cooked in water.

Almonds: Almonds provide vitamin E, calcium, iron, magnesium, and phytosterols. Phytosterols  occur naturally in plants and help to lower cholesterol. This article fully explains how adding photosterol rich foods can reduce your risk of heart attack or stroke. http://www.livestrong.com/article/118360-phytosterols-cholesterol-lowering/

Recipe 8: Asparagus and Almonds. The cancer fighting side dish.

Recipe 8: Asparagus and Almond side dish

This dish is simple, taste awesome, and fights cancer. What more could you want from a side dish?

Serves 2 (60 calories per serving) which makes this an awesome side dish to anyone dieting. Make sure that if you are dieting that you take in as many vitamin rich foods as possible. Plus the fiber in this dish will keep you full!

Ingredients:

Fresh Asparagus spears

¼ cup Sliced almonds

2 tablespoons Olive oil

1 tablespoon Minced garlic

Salt and pepper

Directions:

Add enough olive oil to coat the bottom of a skillet. Preheat on medium. Add rinsed asparagus. Make sure to remove the bottom inch or two of each spear. They are often tough and dry. Add garlic and asparagus to skillet. Lightly salt and pepper. Allow to cook on low for about 10 minutes with the lid on. Plate and add almonds on top.

(all recipes are originals created by Brittney Owens and are not to be reproduced)

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Asparagus: Contains Vitamins A, C, and K. It is full of folate and antioxidants. Vitamin A aids in vision and healthy teeth, skin, and tissue. People who have difficulty seeing in dim light are likely to have a deficiency in vitamin A. People with a deficiency may also experience dry eyes, blindness, diarrhea, poor skeletal growth, and infections.

Olive oil: Omega-9 fatty acid which helps reduce the risk of heart disease and promote heart health by reducing cholesterol levels. Omega-9s also improve the immune system and can protect against certain cancers.

Almonds: almonds contain calcium and magnesium which help strengthen bones and teeth. The also contain the cancer fighting vitamin E. They contain unsaturated fats which have no cholesterol.

Garlic: Source of selenium, manganese, vitamin c, B6. Selenium is thought to protect cells from damage. Manganese is important for bone formation, connective tissue, and blood clotting. Manganese deficiency is linked to infertility, weakness, seizures, and bone malformation. B6 helps to realease energy your body stores. This is just a portion of an article l read that explains how garlic can protect your heart muscles during a heart attack and prevent cancer. It is easy to add garlic to almost any meal, and with health benefits like these I would say it is worth it. http://well.blogs.nytimes.com/2007/10/15/unlocking-the-benefits-of-garlic/

“The power to boost hydrogen sulfide production may help explain why a garlic-rich diet appears to protect against various cancers, including breast, prostate and colon cancer, say the study authors. Higher hydrogen sulfide might also protect the heart, according to other experts. Although garlic has not consistently been shown to lower cholesterol levels, researchers at Albert Einstein College of Medicine earlier this year found that injecting hydrogen sulfide into mice almost completely prevented the damage to heart muscle caused by a heart attack.”

Recipe 7: Chicken & Apple sausage with asparagus, onions, peppers and brown rice

Recipe 7: Chicken & Apple sausage with asparagus, onions, peppers and brown rice

Serves 2  (485 calories per serving)

Ingredients:

½ cup brown rice

1 ½ cup low sodium chicken stock

1 package Chicken&Apple sausage (made by Artisan Fresh)

1 vidalia onion

1 red bell pepper

1 bundle Asparagus (fresh)

2 tablespoons olive oil

Salt and Pepper

Directions:

(rice)

Add rice and chicken stock to a saucepan. Bring to boil, reduce to simmer. Cover and simmer for 45 minutes.  DO NOT LIFT THE LID!!!! If you lift it the rice will not steam.

(sausage)

Add olive oil to a deep pan or wok. Add sliced onion and cook on medium heat for 20 minutes. Add a few dashes of salt and pepper. Add sliced chicken sausage and cook on medium for 10 minutes before adding sliced peppers and asparagus. Cover and simmer for 5 minutes.

Add rice and chicken sausage together. Because the chicken sausage was sliced it will release a lot of delicious juices. Don’t waste it!

(all recipes are originals created by Brittney Owens and are not to be reproduced)

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Brown rice: The difference between Brown and white rice is that white rice has the hull, bran and germ removed. Brown is less processed. Both have fairly equivalent calorie and carbohydrate ratios, but brown rice has a higher fiber content and vitamins like magnesium and selenium. Magnesium deficiency has been linked to angina attacks and cardiovascular disease. It is also an effective for migraine http://www.secrets-about-vitamins.com/what-does-magnesium-do.html Selenium helps protect cells and to create white blood cells which are necessary to fight infection. People with Selenium deficiency have faster progressions of disease. Selenium deficiency has also been linked to cancer http://www.psychologytoday.com/blog/evolutionary-psychiatry/201110/selenium-and-the-brain.

Chicken: Provides protein and is lower in fat than red meat. Protein is needed to build (and rebuild) muscles. Chicken also contains selenium and b6.

Vidalia onion: contain vitamin C, B6 and flavonoids. Flavonoids are antioxidants that are naturally occurring in plants. Flavonoids are being studied for their potential to prevent tooth decay, reduce common cold occurrence, and to reduce the risk of cancer, heart disease, and degenerative disease (wisegeek.com).

Red bell pepper:  contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. You can spot veggies and fruits that contain lycopene by their red skin. Lycopene (according to Medical news today and other sources) can help prevent prostate cancer. Lycopene as also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com

Asparagus: Contains Vitamins A, C, and K. It is full of folate and antioxidants. Vitamin A aids in vision and healthy teeth, skin, and tissue. People who have difficulty seeing in dim light are likely to have a deficiency in vitamin A. People with a deficiency may also experience dry eyes, blindness, diarrhea, poor skeletal growth, and infections.

Olive oil: Omega-9 fatty acid which helps reduce the risk of heart disease and promote heart health by reducing cholesterol levels. Omega-9s also improve the immune system and can protect against certain cancers.

Recipe 6:Caprese Salsa

Recipe 6: Caprese salsa

(Serves as a side or snack for 4 people but if you eat the whole bowl by yourself 250 calories)

This salsa is a play on a Caprese salad (which is traditionally tomato, basil, and mozzarella cheese)I have a garden with tomato plants. Some days we will have 10+ tomatoes ripen at the same time. This is my tomato saving recipe.

Ingredients:

3+ tomatoes (depending on size 3 large, or 5 small)

5-10 leaves of basil

1 tablespoon garlic

¼ cup corn kernels

½ can of black beans

3 dashes of oregano

3 dashes salt

3 dashes of pepper

Directions: Chop tomatoes and basil. Boil corn til cooked (following bag direction) if frozen. Rinse beans and drain. Throw everything in a bowl and mix. Chill for an hour. This is one of those recipes that the longer it sits the better it tastes. Enjoy with chips, or add it to a wrap. The proportions can be altered to fit your taste buds. If you enjoy spice, add a jalapeño pepper and some chopped bell pepper. I am a spice wimp so I prefer the mild/sweet version.

(all recipes are originals created by Brittney Owens and are not to be reproduced)

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Eating high levels of lycopene have proven to ward off many cancers. There is no other food as rich in the antioxidant as the tomato. http://healthfood-guide.com/tomatohealthbenefits.aspx

Garlic: garlic contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Black Beans: beans are high in fiber, iron, calcium, magnesium, potassium, and protein. Iron and protein are vital for blood health. I was prescribed a high iron diet by my doctor through my pregnancy for being anemic. Fiber helps to control cholesterol. It acts as a sponge and pulls bad cholesterol from your blood. If a food has fiber it is going to have magnesium. Magnesium helps relieve constipation and may assist with indigestion. Potassium is an electrolyte. Electrolytes are key factors in regulating blood pressure.

Corn: corn is a carbohydrate. It also contains vitamin C, phosphorus, thiamin, and fiber. Phosphorus makes up our bones and teeth. One of its other main purposes is to filter waste in the kidneys. Thiamin is found in complete carbs. It is vital for the function of our Brain, nerves, and muscles. This article has very interesting points on why Thiamin is necessary to your diet and what signs present when your body is deficient. http://www.thenutritiondr.com/what-does-thiamin-do-in-the-bodythiamin-role-in-the-brain-musclealcohol-thiamindeficiency-beri-beri/

Recipe 5: Flounder with pesto and Quinoa salad

Recipe 5: Flounder with Pesto and Quinoa Salad

My meat and potatoes husband noted this to be one of his favorite meals. I love it because its done in 15 minutes.

(serves 2, 600 calories per person)

2 fillets of flounder (I purchase giant bags of individual fillets in the frozen section of Sam’s Club. Usually 12 fillets for $9)

(pesto)

Fresh basil

1 tablespoon Garlic

Less than ¼ cup Almonds (or any nut)

3-4 tablespoons Olive oil

¼ cup Pecorino romano  (or parmesan cheese. I buy large bags at Sam’s and freeze it)

(quinoa salad)

½ cup Quinoa

Roma tomatoes

Bell Pepper

1 cup Chicken Broth (low sodium preferred)

Almonds (or any nut)

(all recipes are originals created by Brittney Owens and are not to be reproduced)

Directions:

(fish)

Place fish in a nonstick skillet and cook on medium to medium high until it flakes easily with a fork. Usually 2-3 minutes per side. (baking instructions on package can also be followed if preferred) It is not necessary to salt or pepper the fish. Pecorino romano (or parmesan) both have a salty bite to them. So your pesto topping will suffice as seasoning.

(pesto) Combine basil, 1 dash of salt and pepper, garlic, almonds, cheese, and olive oil in food processor and blend to desired consistency. I leave mine slightly chunky but if fully blended it becomes a beautiful green, creamy sauce. You can make it in bulk and store in the fridge for a week, adding it to chicken or pasta.

(quinoa)

Add 1 cup chicken broth to saucepan and bring to boil. Add ½ cup quinoa to pot and reduce to simmer. Allow to cook for 10-15 minutes until all liquid is absorbed. The seed becomes translucent when cooked. Add chopped bell pepper, chopped tomato, and a small handful of nuts to quinoa. Toss and serve fish on top.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Fish: flounder is a high protein, high selenium, high omega-3 fish. It is popular for being low calorie and low mercury. Selenium may help treat and prevent prostate cancer. There have been studies correlating low selenium levels with coronary disease. In addition, selenium helps improve your immune system. Strong immune systems mean you will fight off viral infections ranging from colds to cancer.  

Quinoa: The way I would describe the flavor and texture of quinoa would be if rice and pasta fell in love and had a super baby. It compares so greatly to a small pasta but contains an amazing amount of insoluble fiber (the fiber that helps you have regular bowel movements), iron, protein, and folate. It is often recommend to vegans and vegetarians. It is also gluten free. I cook it in low sodium chicken stock to add flavor but it is also very good when cooked in water.

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Truthfully a tomato contains more vitamins and nutrients than l can fully list and the benefits of eating them on a regular basis are phenomenal. Carrie May outlines them in her book “99 superfoods” which l would recommend.

Bell Pepper: contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. You can spot veggies and fruits that contain lycopene by their red skin. Lycopene (according to Medical news today and other sources) can help prevent prostate cancer. Lycopene as also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com

Garlic: Source of selenium, manganese, vitamin c, B6. Selenium is thought to protect cells from damage. Manganese is important for bone formation, connective tissue, and blood clotting. Manganese deficiency is linked to infertility, weakness, seizures, and bone malformation. B6 helps to realease energy your body stores.

Olive Oil: Omega-9 fatty acid which helps reduce the risk of heart disease

Almonds: Almonds provide vitamin E, calcium, iron, magnesium, and phytosterols. Phytosterols  occur naturally in plants and help to lower cholesterol. This article fully explains how adding photosterol rich foods can reduce your risk of heart attack or stroke. http://www.livestrong.com/article/118360-phytosterols-cholesterol-lowering/

Basil: Contains antioxidants, beta carotene, vitamin c, iron, calcium, and potassium. Vitamin C boosts the body’s immune system and wards off cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling. Beta carotene converts to vitamin A in the body. It improves eye health. Deficiency in Vitamin A can cause reproductive problems.  Iron is necessary to produce new red blood cells, and calcium helps to build strong bones. Potassium moderates your metabolism and aids in healthy kidney function.

Recipe 4: Applesauce Mustard Chicken, Collard Greens, Coconut Rice

Recipe 4: Applesauce Mustard Chicken, Collard greens, and Coconut Rice

This meal will amaze you with all its health benefits!

(Serves 2) 656 calories for full meal per person

Ingredients:

(for chicken marinade)

1lb of sliced chicken breast

1 4oz container of applesauce

2 tablespoons of spicy brown mustard

2 tablespoons of olive oil

1 tablespoon garlic

Salt and pepper

(for rice)

1 ½ cups of coconut milk (found unrefrigerated)

1 cup brown rice

1 cup water

Salt and pepper

(collard greens)

1 bunch of collard greens

1 small yellow onion

1 tablespoon minced garlic

2 tablespoons of olive oil

Salt and pepper

Directions: 

(chicken)

Combine all ingredients in a bowl and whisk together. Toss chicken in marinade and allow to sit in the refrigerator for (at least) 2 hours. Preheat pan over medium to medium high heat. Place chicken into pan and cook til white and beginning to brown. Depending on how thick your slices it may cook very quickly. The reason l cut the chicken breast into strips is so there is more surface area for the marinade to cling to. This marinade taste very similar to honey mustard chicken, just lighter.

(rice)

Add water and coconut milk to a saucepan and bring to boil. Add rice, stir, and reduce to simmer. Allow to simmer for 45-55 minutes. Do not lift the lid! If you release the steam your rice will be tough and undercooked. Check at the 45 minute point. The rice will be tender and a slight amount of liquid will be left in the pot. Remove from heat and set aside for 5 minutes before serving so the rice can absorb the rest of the liquid. Add salt and pepper to taste.

                Note: the coconut milk will not add much flavor to the rice. Its main purpose is to add creaminess (making its texture more like white rice) and to add more nutritional value.  If it is to plain for your palette add 1 tablespoon of butter or try adding nuts or dried cranberries for sweetness.

(collard greens)

Remove stems from greens and wash thoroughly. These greens can hold an amazing amount of sand so be sure to separate each leaf and rinse. Add olive oil to bottom of skillet and heat over medium. Add minced onions (you can slice to any thickness you prefer). Sautee until translucent. Add all of the greens. It will look like a lot but they wilt down very quickly. Add salt and pepper. Cook until wilted and serve.

All recipes are originals created by Brittney Owens and are not to be reprinted without permission

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Applesauce: Apples are high fiber, high antioxidants, and low calories. Apples contain both soluble and insoluble fibers. Soluble fiber is what makes you feel full longer. It turns to a gel and absorbs cholesterol from your blood and can benefit those with diabetes. Insoluble fibers are those with the laxative type effect that help clean out the digestive tract.

Chicken: Provides protein and is lower in fat than red meat. Protein is needed to build (and rebuild) muscles. Contains selenium and b6. Selenium helps protect cells and to create white blood cells which are necessary to fight infection. People with Selenium deficiency have faster progressions of disease. Selenium deficiency has also been linked to cancer http://www.psychologytoday.com/blog/evolutionary-psychiatry/201110/selenium-and-the-brain.

Olive oil: Omega-9 fatty acid which helps reduce the risk of heart disease and promote heart health.

Garlic: Source of selenium, manganese, vitamin c, B6. Selenium is thought to protect cells from damage. Manganese is important for bone formation, connective tissue, and blood clotting. Manganese deficiency is linked to infertility, weakness, seizures, and bone malformation. B6 helps to realease energy your body stores.

Coconut milk: is an excellent source of fiber (for healthy bowel function and the removal of cholesterol), healthy fats, and contains electrolytes. Electrolytes are what provide cells with the ability to send electrical impulses to other cells. When you sweat or have diarrhea you lose electrolytes (mainly your sodium and potassium).   

Brown rice: The difference between Brown and white rice is that white rice has the hull, bran and germ removed. Brown is less processed. Both have fairly equivalent calorie and carbohydrate ratios, but brown rice has a higher fiber content and vitamins like magnesium and selenium. Magnesium deficiency has been linked to angina attacks and cardiovascular disease. It is also an effective for migraine http://www.secrets-about-vitamins.com/what-does-magnesium-do.html

Collard Greens: Dark leafy veggies contain beta carotene which is important for healthy vision. They contain Vitamin C  which boosts the body’s immune system and wards off cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling. Also they contain folate, manganese, calcium, antioxidants, and alpha linolenic acid. Alpha linolenic acid is similar to Omega fatty acids found in fish and nuts. It helps to treat heart disease and prevent heart attack and stroke.

Onion: contain vitamin C, B6 and flavonoids. Flavonoids are antioxidants that are naturally occurring in plants. Flavonoids are being studied for their potential to prevent tooth decay, reduce common cold occurrence, and to reduce the risk of cancer, heart disease, and degenerative disease (wisegeek.com). 

Recipe 3: Tomato Basil Chicken wrap with Peppers and cream cheese spread

(recipe makes 2 servings) 378 calories per serving

Ingredients:

1 can Chicken Breast (rinsed and drained)

1 red bell pepper (or whatever pepper you prefer)

2 wedges of laughing cow low calorie cream cheese spread (1 per tortilla)

¼ cup shelled sunflower seeds

2 tomato basil tortillas

2 dashes of McCormick Montreal chicken seasoning (contains salt, garlic, onion, pepper, parsley, red pepper, orange peel, paprika, and green pepper)

1 lemon

2 tablespoons Olive oil

Directions:

Rinse and drain chicken. Mix olive oil, the juice of one lemon,  2 shakes of McCormick seasoning, and drained chicken in a bowl. Slice bell pepper and put in a pain (that has been sprayed with non stick spray) on medium high heat. Sautee for 2 minutes. Add chicken and cook til chicken is heated through.

Take your tortillas and spread one wedge of laughing cow spread on each. Split the sunflower seeds between the two, then divide the chicken and peppers between the two tortillas.

Variations  and details:

This is my husbands favorite wrap. I use the canned chicken because it is cheap ($9 for 6 cans) but you can use regular chicken breasts or tenderloins. The sunflower seeds can be rotated with other nuts or seeds. The Xtreme Wellness tortillas come in a variety of flavors. I recommend using this brand over regular flour tortillas because they are fortified with protein and contain 48% of your daily fiber.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Chicken: Provides protein and is lower in fat than red meat. Contains selenium and b6

Bell Pepper: contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. You can spot veggies and fruits that contain lycopene by their red skin. Lycopene (according to Medical news today and other sources) can help prevent prostate cancer. Lycopene as also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com

Lemon: High in vitamin C, Vitamin C boosts the body’s immune system and wards off cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling.

Olive Oil: Omega-9 fatty acid which helps reduce the risk of heart disease and promote heart health.

Low calorie cheese spread: Source of calcium which is necessary for strong bones and teeth. Low calorie cheese contains less lactose than full fat cheeses so if you have an allergy, low fat cheese may not upset your stomach.

Sunflower seeds: source of heart healthy fats that can help fight high blood pressure. Contain B vitamins and vitamin E. B vitamins help your body turn food into energy. Vitamin E is a strong antioxidant that reduces damage caused by oxygen on cells and organs.

Tomato basil tortillas: High in fiber. Fortified with protein Omega fatty acids, and is lard free.

All recipes are originals created by Brittney Owens and are not to be reprinted without permission

Tips for grocery shopping:

Try to purchase the bulk of your food by shopping the outside perimeter of the store where you can find fresh produce, dairy, and meat. When you are selecting fruits and vegetables gravitate toward those that are brightly colored. Bright color most often means high nutrition. I found this article to be an excellent example of white/pale green lettuce verse bold/dark green spinach http://www.johnnyfit.com/nutrition/spinach-vs-lettuce.html/

If you fear wasting money by not cooking using your fruits and veggies before they spoil purchase frozen veggies. They hold their nutrition quite well and last for months.

Recipe 2: Turkey Sausage pasta with Artichokes and Cannellini Beans

Recipe 2: Turkey Sausage pasta with Artichokes and Cannellini Beans

The beans combined with tomato sauce create a very creamy, velvety texture. This is a great meal because you throw it in a pot and its ready when you are.

(2 servings, 400 calories per serving)

Ingredients:

2 links of Turkey (or Chicken) sausage

6-8 Artichoke hearts (from can) rinsed

1 can Cannellini Beans (rinse thoroughly and drain)

3 fresh tomatoes

1 can of hunts pureed tomato sauce

1 tablespoon minced garlic (I purchase jarred pre minced garlic because one organic jar is $2.50. Why not save money?)

1 tablespoon Cinnamon

1 dash of Rosemary/Sage/Basil/ (all dry and can be found in Italian seasonings)

Dash of salt and pepper

Elbow Pasta (measure out 2 serving sizes.)

Directions:

To a pot add the Turkey sausage, artichokes, rinsed cannellini beans, 3 diced tomatoes, 1 can of hunts pureed tomato sauce. Fill the empty sauce can with water and add to pot. Add in garlic, cinnamon, rosemary, sage, basil, salt and pepper. Bring to boil and reduce to simmer. Sausage needs to simmer for 45 minutes to be cooked through; however, this meal can simmer on the stove for up to two hours. Just make sure the sauce doesn’t become too thick or begin to dry. If it does, add water (1/2 cup at a time).

Just before serving, boil pasta in water in a separate pot, drain, and serve sauce over it. You can use any of your favorite pasta. My 11 month old can eat elbow pasta so it tends to make its way into my recipes.

Add a sprinkle Parmesan cheese if desired

All recipes are originals created by Brittney Owens and are not to be reprinted without permission

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Turkey: Contains Tryptophan which is an Amino Acid (building block for proteins.)Tryptophan is blamed for sleepiness after eating turkey, but there is actually more Tryptophan in chicken than in Turkey (source Lisa Zamosky WebMD)  Omega-3 and Omega-5 help regulate blood clotting, build new cells and support cell health.  Protein is responsible for building and repairing muscles. That’s why athletes drink protein shakes when lifting weights.  Iron aids in the creation of red blood cells.  Potassium helps with kidney function and heart function.

Artichoke: Potassium helps with Kidney and heart function.  Vitamin C boosts the body’s immune system and wards off cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling. Folate helps to convert food into energy and promote healthy growth (which is why pregnant and nursing women are urged to increase folic acid in their diets). Magnesium is needed by all major organs for proper function. Vitamin K is vital for normal blood clotting and cell growth.

Beans: high fiber content helps move your bowels and keep you regular. It also helps lower cholesterol by pulling it out of your body and into your waste. Also, they are a good source of iron, calcium and B vitamins.

Tomatoes: Contain Lycopene, vitamin A, vitamin C, vitamin K. Lycopene promotes bone health.

Garlic: Source of selenium, manganese, vitamin c, B6. Selenium is thought to protect cells from damage. Manganese is important for bone formation, connective tissue, and blood clotting. Manganese deficiency is linked to infertility, weakness, seizures, and bone malformation. B6 helps to realease energy your body stores. Selenium helps protect cells and to create white blood cells which are necessary to fight infection. People with Selenium deficiency have faster progressions of disease. Selenium deficiency has also been linked to cancer http://www.psychologytoday.com/blog/evolutionary-psychiatry/201110/selenium-and-the-brain.

Cinnamon: High in Calcium, which is vital for strong bones, and wards off osteoporosis. It has been proven to help reduce insulin resistance in those with type 2 diabetes.

Rosemary: contains antioxidants that are thought to improve circulation and digestion. It is also thought to improve memory.

Basil: High in Beta Carotene. Vitamin C boosts the body’s immune system and wards off cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling.  Iron, Calcium, and Potassium. It also contains volatile oils that have antibacterial and painkilling qualities.

Mommy tested. Baby approved.