Thursday, January 10, 2013

Adding Super Foods Into Your Daily Meals

Fruits and vegetables are essentials in our daily diet. Yes I said daily. Not once or twice a week or whenever you happen to go out and it comes with your meal. Daily! Fruits and vegetables provide us with muy importante nutrients that keep us fit, healthy, and happy! Yes happy! 

When we are looking to add superfoods into our daily diet, think about the colors of the rainbow: red, purple, green, and orangeLet's take a look at a few superfoods, their benefits, and a simple yet yummy recipe!

Today's Red Superfood: Red Bell Peppers

Why Red Bell Peppers Are Superfoods: All bell peppers are healthy for you. They're a great addition to salads and foods or even as a solitary snack with ranch! Bell peppers are a good source for Vitamin C, Vitamin B6, Thiamine, Beta Carotene, and Folic Acid. Bell peppers also have a large amount of phytochemicals that have exceptional antioxidant activity. This is a must for keeping healthy and fighting off those yucky sicknesses. These also contain lycopene that help protect against cancer and heart disease.

Recipe for Red Bell Peppers: Red Bell Pepper Coulis

Use this as a sauce over chicken or fish. Ready in 25 minutes.


1 tablespoon olive oil
2 red bell peppers, seeded and chopped
2 shallots, chopped
1/2 cup white wine
1/2 cup chicken broth
1/2 cup sour cream


Heat olive oil in a skillet over medium heat. Add red bell peppers and shallots; saute until soft. Stir in white wine and chicken broth, and simmer over low heat until reduced by half.
When the mixture is reduced, stir in sour cream, and transfer the mixture to a blender. Puree until smooth. Reheat before serving if necessary.

Today's Purple Superfood: Blueberries

Why Blueberries Are Superfoods: Blueberries are a great snack, full of Vitamin C, Potassium, Vitamin A, and Folate. Blueberries also contain phytonutrients that help protect short-term memory by helping to keep your brain working efficiently.

Recipe for Blueberries: Frozen Blueberry Yogurt Pops

This is a great and delicious way to eat blueberries! Makes you feel like a kid again ;) Ready in 2 hours and 5 minutes.


1 cup Ocean Spray Blueberry Juice Cocktail
1 cup Ocean Spray Fresh Blueberries, cleaned and rinsed
1 (6 ounce) container fat-free vanilla yogurt
8 wooden craft sticks


Combine all ingredients in blender. Cover; blend on high speed 15 to 20 seconds or until smooth.
Pour into 8 frozen pop molds (2.5 ounces to 3 ounces each). Cover, insert craft sticks, and freeze for 2 hours or until completely firm.
To serve, dip outsides of molds into warm water to loosen.

Today's Green Superfood: Bok Choy

Why Bok Choy is a Superfood: Bok Choy is rich in vitamins and minerals. Bok Choy assists in healthy digestion and is high in Vitamin A, Vitamin C, beta-carotene, calcium and dietary fiber. This is also a great option as bok cho is lowfat, low calorie, and low carb but also contains potassium and Vitamin B6. Bok Choy is also powerful in antioxidents so don't skimp!

Recipe for Bok Choy: Homemade Wonton Soup

This is just delicious, homey and filling. Feel free to add as much vegetables as you like :) Ready in 40 minutes.


1 bunch green onions, cut into 1/2 inch pieces, divided
6 fresh mushrooms, sliced
1 pound ground pork
1 tablespoon sesame oil
1 tablespoon soy sauce
1 egg
1/4 cup dry bread crumbs
1/4 teaspoon salt
1/2 teaspoons ground black pepper
1 (16 ounce) package wonton wrappers
16 uncooked medium shrimp, peeled and deveined
1 medium head bok chou, torn into 2 inch pieces
1 dash soy sauce, or to taste
1 dash sesame oil, to taste


Dice the green onions, and set aside all but 1 tablespoon. Slice the mushrooms, and set aside all but 1 tablespoon. Finely chop the 1 tablespoon of green onions and 1 tablespoon of sliced mushrooms, and place in a bowl with the ground pork, 1 tablespoon sesame oil, 1 tablespoon soy sauce, egg, bread crumbs, salt, and pepper. Stir to thoroughly mix the pork filling.
Spoon about 1 tablespoon of the pork filling onto the center of each wonton wrapper. Use your finger or a pastry brush to lightly moisten the edges of the wonton wrappers with water. Fold one corner of the wrapper over the filling onto the opposite corner to form a triangle. Press the edges together to seal. Moisten the two long ends of the triangle, fold them together, and press them firmly to seal.
Bring the chicken broth to a boil in a large saucepan over medium heat. Drop the wontons, one by one, into the broth, and let them cook for 3 to 5 minutes, until they float to the surface. Reduce heat to a simmer, and gently stir in the shrimp, bok choy, and reserved sliced mushrooms. Let the soup simmer 2 more minutes, until the shrimp turn pink, and then drop in the snow pea pods. Garnish with the remaining green onions and a dash of soy sauce and sesame oil, and serve immediately.

Today's Orange Superfood: Carrots

Why Carrots Are Superfoods: Carrots pack a punch for their source of Vitamin A, C, and K, Potassium, Calcium, and Iron. Carrots are known to decrease bad cholesterol, increase heart health and reduce the chances of cardiac arrest and cancer. 

Recipe for Carrots: Carrots with Cognac
This is a great side dish and is so easy and quick to prepare. Ready in 30 minutes.

3 cups baby carrots
1 tablespoon walnut oil
1/4 cup brandy
2 teaspoons honey
1 teaspoon ground cinnamon

Preheat oven to 400 degrees F (200 degrees C). Tear a large sheet of aluminum foil. Place carrots on foil and sprinkle with walnut oil, cognac, honey, and cinnamon.
Wrap up tightly and roast for 25 to 35 minutes until carrots are tender, yet crisp.

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