Dieting This New Year? Power Foodstuff That Can Help
What is the secret to a long and healthy life? It is in the food that we eat. As you well know, all foods are not created equal. Choosing and eating the right foods may help increase your life expectancy as well as the quality of your life.
Here are ten of the top power packed foods designed to give you energy, vitality and all around good health!
1. Beans – If they give you gas, take precautions before you eat them. Soaking them first can help. Beans of all kinds (kidney, navy, lentils, chickpeas, Northern) are high in protein. This is plant protein so it contains very little fat, carbs and calories. If fiber is a problem in your diet, eating a healthy portion of beans each day can keep your digestive system healthy.
2. Oatmeal – Oatmeal is coming into popularity as a food that lowers blood cholesterol. You can make it yourself with rolled oats or eat the instant kind if you are in a hurry. Oatmeal is a filling grain that also provides much needed fiber to keep hunger at bay and your blood sugar constant.
3. Fruits – Fruits are filled with antioxidants such as Vitamin C and A. Antioxidants fight free radical damage in the body and reduce the risk of cancer. Berries such as blueberries and grapes have the highest amount of antioxidants. But choose an array of fruits in a wide variety of colors for maximum health. The antioxidants in fruit boost the immune system to fight the effects of aging in the body.
4. Garlic, Onions Etc, – This class of foods includes garlic, onions, leeks and shallots. Garlic is known for lowering cholesterol. Allium vegetables healp guard the body against the risk of cancer and many other ailments. They also help lower blood pressure and prevent blood clots. Eating these power packed vegetables in their natural state especially garlic increases their health benefits.
5. Salmon – Eating foods rich in omega-3 fatty acids reduces the risk of heart disease and other conditions like atherosclerosis. Wild salmon is a fatty fish but it contains good fats that has been proven to improve health in children and adults. Salmon is rich in protein which is of great use after an exercise session to build muscle tissue.
6. Flax seed – Like salmon it contains omega-3 fatty acids. These seeds also contain omega-6 and omega-9 fatty acids. You get a lot of power to fight high cholesterol, heart disease and diabetes with this seed. Ground flax seed can be added to fruit smoothies, sprinkled in yogurt, eaten with cereal or added to pancake mix to name a few.
7. Peppers – Peppers are colorful. They contain antioxidants like beta-carotene and Vitamin C. Peppers range from mild and sweet to so hot you’ll be calling the fire department. All peppers contain a substance called capsaicin. Capsaicin has the properties of an anti-inflammatory, a pain reliever, lowers cancer risk and heart disease. They are good in salads, salsa and all sorts of dishes.
8. Nuts and seeds – Nuts are high in fat but those fats are the good kind. Peanuts, almonds, Brazil nuts, walnuts and pistachios are all providers of good fats and protein. Crush them into a fine powder and use as a coating instead of higher carb bread crumbs. Nuts help to lower cholesterol. Eat them right out of the shell with no additives.
9. Açai – This berry has been in the news lately. It is rich in antioxidants and increases energy. You can get more done and look better while doing it. You can get Acai juice and supplements in your health food store.
10. Yogurt – The fat free variety is good for you. Yogurt contains calcium, Vitamin B, and protein. If you don’t drink milk, yogurt is an alternative to get your calcium in to build strong bones and teeth. Live yogurt also contains friendly bacteria to help promote a healthy digestive system.
Building a better healthier body begins with what you eat. Try these super foods to get started on the right foot.
Holiday Dessert: Baked Cherries
Longing for a holiday dessert that’s pretty to look at and healthy to eat? Here’s a baked cherry recipe for your New Year Party or Valentines event.
Ingredients
1 1/4 C butter, softened
2 1/4 C powdered sugar
1 t baking powder
1/2 t salt
1 tsp peppermint extract
1 t vanilla extract
1 egg
2 1/2 C flour
1/2 C round peppermint candies, finely crushed
48 red and green maraschino cherries with stems, drained well.
Instructions
Place the butter in a large mixing bowl and beat on medium speed with an electric mixer for 30 seconds.
Slowly beat in 1 1/2 C of the powdered sugar. Continue beating while adding the baking powder and salt.
Pour in the peppermint extract and vanilla and beat just long enough to incorporate.
Add the egg and continue beating until well combined. Add the flour slowly and beat until the mixture become to thick to use the mixer. Continue adding the flour and mix with a wooden spoon until all the flour is mixed in well. Fold in the crushed candy.
Set the oven temperature to 350 degrees and allow the oven to heat. Pour the remaining powdered sugar into a shallow pan. Roll the dough into 1 inch balls and roll the balls in the powered sugar. Press the balls into the bottom and up the sides of a mini muffin tin cup.
Place a cherry, stem up, into each of the dough cups. Bake 8 minutes or until brown. Cool 5 minutes in the pan then remove and place on a wire rack to finish cooling.
Serving Size: 48
When storing the leftovers place them in a single layer in an airtight container. These will stay fresh for 24 hours at room temperature and 3 days in the refrigerator.
How to Make Steamed Fruit Pudding in a Dutch Oven
Here’s a tip for you: By placing the bowl of pudding into the Lodge Enameled Cast-Iron 6-Quart Dutch Oven, Caribbean Blue
you prevent the bottom of the pudding from burning while it steams. The water in the Dutch oven should always remain an inch up the side of the bowl to make sure the pudding cooks evenly. Using a 2 1/2 qt bowl allows 2 inches between the bowl and pan and makes removing the bowl when the pudding is done much easier and safer.
Here are the Ingredients for this Delicious Fruit Pudding Dish
1 3/4 C flour
1 1/2 t baking powder
1 t ground ginger
1/2 t ground nutmeg
1/2 t cinnamon
1/4 C butter, softened
1 C sugar
2 eggs
2 egg whites
1 (6 oz) pkg. milk chocolate, melted
1 1/4 C milk
2 C kumquats, seeded and halved
1 C brown sugar, packed firm
1 C cranberry juice
1 Cinnamon stick
1 Bay leaf
2 C cranberries
1/2 C dried cherries
1/2 C pecans, toasted
Whipped Cream Topping
Instructions
Spray a 2 1/2 qt. bowl with a non stick cooking spray and dust with flour. Place the flour into a large mixing bowl. Add the baking powder, ginger, nutmeg and cinnamon and stir to combine.
Place the butter in a separate bowl. Use an electric mixer and beat the butter on medium speed for 30 seconds. Pour the sugar into the bowl and continue beating until completely combined. Add the eggs and the egg whites one at a time beating on low speed after each addition. Use a rubber spatula and fold the melted chocolate into the mixture. Alternating back and forth add a little of the flour mixture beat on low to incorporate then add a little milk and beat on low to incorporate.
Keep alternating and beating the mixture until all the milk and flour have been added and the mixture is mixed together well. Spread the mixture evenly into the bowl.
Grease a piece of aluminum foil and cover the bowl with the aluminum foil pressed against the inside edge of the bowl. Place a rack into a Dutch oven. Set the bowl on the rack and fill the Dutch oven and fill with water to 1 inch up the side of the bowl.
Cover and bring the water to a brisk boil. Reduce the heat so the water is just simmering and steam the pudding for 1 1/2 hours. Check the water level every 30 minutes and add boiling water as necessary. When a toothpick inserted in the center of the pudding comes out clean the pudding is done. Remove the bowl from the pan and take off the aluminum foil. Allow the pudding to cool for 10 minutes. Invert on serving platter and cool 30 minutes before serving.
Place the kumquats in a medium sauce pan. Add the brown sugar, cranberry juice, cinnamon stick and bay leaf. Place the pan over medium heat and bring the mixture to a brisk boil.
Reduce the heat to low and simmer uncovered for 3 minutes or until the kumquats just begin to soften.
Adjust the heat to medium and add the cranberries and dried cherries. When the mixture begins to boil reduce the heat to low and simmer 8 minutes or until the sauce thickens.
Remove the cinnamon stick and bay leaf and discard. Fold the pecans into the sauce and remove from the stove. Pour the sauce over the top of the pudding while still warm. Serve the pudding immediately.
Serving Size: 12
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