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.