Unity Health Insurance Talk on Cooking With Superfoods

Cooking with Super Foods
April 17, 2012
Bekah Kate’s Kitchen, Kids and Home
Super foods, defined by encyclopedia.com, are “a natural food regarded as especially beneficial because of its nutrient profile or its health-protecting qualities.” The nutrients found in these foods have been known to help fight many diseases and illnesses, especially those associated with previously poor diet habits, such as high cholesterol , weight problems and some cancers.
Super Foods
• Avocado: Iron, vitamin A, several B complexes, vitamin C, D , phosphorous, magnesium and omega-3 fatty acids. Avocados are good for heart health.
• Blueberries: Antioxidants, vitamins A and C.
• Beans: Cholesterol free, low in fat, high in protein, iron and essential B vitamins. Beans are good for the heart and digestive system.
• Broccoli: This green veggie is full of cancer fighting nutrients such as folate, fiber, calcium, ascorbic acid and polyphenols.
• Cinnamon: This spice is full of iron, calcium, fiber, vitamins C and K as well as manganese. Cinnamon has anti-fungal properties and has been used to treat digestive problems associated with gas, bloating and diarrhea.
• Dark Chocolate: Dark chocolate is a potent antioxidant, good for lowering high cholesterol.
• Extra Virgin Olive Oil: Polyphenols and monosaturated fat, which can lower the LDL levels.
• Garlic: Manganese, vitamin B6 and C, protein, thiamin, calcium, potassium, iron and copper. Known to reduce blood pressure, lower cholesterol and protect against bacterial and fungal infections.
• Low Fat Yogurt: Protein, calcium, magnesium, riboflavin, vitamins B6 and B12. Good for digestive health, can ward off yeast infections and good for the lactose intolerant.
• Oats: Dietary fiber which is good for the digestive system. Oats have also been linked to helping the fight against hormone related diseases such as breast cancer.
• Onions: Phytochemicals and antioxidants. They are known to aid in helping with asthma, bronchial infections, influenza, bacterial infections, insomnia and much more.
• Oranges: Vitamin C, calcium and folate. Oranges are good for bone and dental health and maintenance of overall health for the cardiovascular system.
• Soy: Protein and phytonutrients. Soy promotes heart health, can help reduce certain cancers, reduce hot flashes and lower cholesterol.
• Spinach: Iron, calcium, folate and vitamin A. Spinach is good for maintaining bone health, assisting in red blood cell production, regulating the heart, eye health and fighting free radicals.
• Tea (Green and Black): High in antioxidants. These teas have many great health benefits such as fighting heart disease, slowing down ageing, detoxifying the body naturally and in fighting cancer.
• Tomatoes: Lycopene and carotene. Tomatoes are great for promoting heart health, fighting certain cancers and protecting the skin from UV damage. Tomatoes also have vitamins and minerals which helps the body to resist infections.
• Walnuts: Fiber, vitamin B, magnesium omega-3 acids and antioxidants. Walnuts are known to improve the elasticity of blood vessels.
• Wild Salmon: Omega-3 fatty acids. Salmon can help reduce heart disease improve circulatory health.
http://karylanderson.suite101.com/what-are-the-super-foods-

Triple-Chocolate Brownies
Ingredients
• 1/4 cup (1/2 stick) unsalted butter, plus more for baking pan
• 1/3 cup black beans, rinsed, drained, and pureed until completely smooth
• 3 ounces semisweet chocolate, chopped (1/2 cup)
• 2 ounces unsweetened chocolate, chopped (1/3 cup)
• 1 1/2 cups sugar
• 2 large eggs, plus 1 large egg white
• 1 1/2 teaspoons pure vanilla extract
• 1 cup all-purpose flour (spooned and leveled)
• 1/4 cup unsweetened cocoa powder
• 1/2 teaspoon baking powder
Directions
1. Preheat oven to 350 degrees. Lightly butter a 9-inch square baking pan and line with parchment paper, leaving a 2-inch overhang on all sides. In a large microwave-safe bowl, combine butter, bean puree, and chocolates and microwave in 30-second increments, stirring each time, until melted and smooth, about 2 minutes. Whisk in sugar, eggs and egg white, and vanilla until smooth.
2. In a small bowl, whisk together flour, cocoa powder, baking powder, and salt. Stir into chocolate mixture until just combined. Pour batter into pan; smooth top. Bake until top is cracked and a toothpick inserted in center has moist crumbs attached, about 25 minutes (center will seem undercooked but will set further as it cools). Let cool completely in pan on a wire rack. Using parchment, lift brownie from pan and cut into 16 squares.
Store brownies in an airtight container, up to 3 days. Nut lovers can add 1/2 cup chopped walnuts to the brownies. Walnuts pack a good dose of heart-healthy omega-3 fatty acids as well as protein and fiber. Pureed black beans replace some of the butter used in most brownies. Their earthy flavor and dark color are great matches for chocolate.
Adapted from Everyday Foods

Avocado Chicken Salad
Ingredients
Salad:
• 3 cups cooked, diced chicken
• 3 cups cooked white rice or brown rice would be even better
• 2 avocados, peeled, diced, and tossed with 1 tablespoon lemon juice
• 1/2 cup chopped onion
• 1 cup mayonnaise
• 1 to 2 teaspoons pepper
• 1 teaspoon salt
• 1/4 cup chopped fresh parsley leaves (or cilantro)
Avocado Dressing:
• 1 large avocado, peeled and mashed with 2 tablespoons lemon juice
• 1 cup mayonnaise
• 1/2 cup sour cream
• 1/2 teaspoon Worcestershire sauce
• 1/3 cup chopped onion
• 2 cloves garlic, minced
• 1 teaspoon salt
• Dash cayenne pepper
• Thick, crusty bread, multi-grain or sourdough, for serving
• Lemon wedges, for garnish
Directions
Salad: Mix all ingredients and chill.
Dressing: Place all ingredients in a food processor and blend until smooth. Chill and serve alongside chicken salad.
Adapted from Food Network

Going Green Smoothie

Yield: 3 1/2 cups (840 ml)

1 cup (160 g) green grapes
1/2 cup (78 g) pineapple chunks
2 cups (60 g) fresh spinach, packed
1/2 ripe banana, peeled
1/2 cup (120 ml) water
1/2 cup (120 ml) ice cubes

1. Place all ingredients into the Vitamix container in the order listed and secure lid.
2. Select Variable 1.
3. Turn machine on and slowly increase speed to Variable 10, then to High.
4. Blend for 60 seconds or until desired consistency is reached. Serve immediately.

Quinoa Taco Salad Recipe

You’ll need:

1 cup quinoa cooked in two cups water
Fluff the cooked quinoa with a fork. Scoop into a bowl.

Ingredients:
Extra virgin olive oil, as needed
Juice from 2 juicy limes
Sea salt, to taste
2-3 tablespoons fresh chopped cilantro or parsley
1 half small red or purple onion, diced fine
1 small yellow bell pepper, cored, seeded, diced fine
1 cup roasted corn kernels (I used frozen, roasted on a cookie sheet for 6-7 minutes, then cooled)
1 large head of crisp romaine lettuce, washed, dried, sliced crosswise
tortilla chips
1 large avocado, pitted, peeled, diced

Instructions:

Drizzle the cooked quinoa with extra virgin olive oil and toss to coat. Squeeze on fresh lime juice and toss again. Season with sea salt, to taste.

Add in the fresh chopped cilantro, diced red onion, diced yellow pepper, and roasted corn kernels. Stir lightly to distribute. Taste test for seasoning adjustments.

Line four salad bowls or plates with the fresh romaine. Spoon the quinoa salad on the center of the lettuce. Add the diced avocado to each plate. Tuck in a few tortilla chips around the edges.

Serve with an extra lime wedge.

More Options:

Add a cup of chilled, drained black beans, if you like your taco salad super hearty.
Add sliced red or yellow cherry or grape tomatoes, if you desire.
Sprinkle with the cheese of your choice.
Or mix in Queso Fresco.

Serve with your favorite salsa on the side.

Adapted from glutenfreegoddess.blogspot.com

Cooking with Super Foods
April 17, 2012
Bekah Kate’s Kitchen, Kids and Home
Super foods, defined by encyclopedia.com, are “a natural food regarded as especially beneficial because of its nutrient profile or its health-protecting qualities.” The nutrients found in these foods have been known to help fight many diseases and illnesses, especially those associated with previously poor diet habits, such as high cholesterol , weight problems and some cancers.
Super Foods
• Avocado: Iron, vitamin A, several B complexes, vitamin C, D , phosphorous, magnesium and omega-3 fatty acids. Avocados are good for heart health.
• Blueberries: Antioxidants, vitamins A and C.
• Beans: Cholesterol free, low in fat, high in protein, iron and essential B vitamins. Beans are good for the heart and digestive system.
• Broccoli: This green veggie is full of cancer fighting nutrients such as folate, fiber, calcium, ascorbic acid and polyphenols.
• Cinnamon: This spice is full of iron, calcium, fiber, vitamins C and K as well as manganese. Cinnamon has anti-fungal properties and has been used to treat digestive problems associated with gas, bloating and diarrhea.
• Dark Chocolate: Dark chocolate is a potent antioxidant, good for lowering high cholesterol.
• Extra Virgin Olive Oil: Polyphenols and monosaturated fat, which can lower the LDL levels.
• Garlic: Manganese, vitamin B6 and C, protein, thiamin, calcium, potassium, iron and copper. Known to reduce blood pressure, lower cholesterol and protect against bacterial and fungal infections.
• Low Fat Yogurt: Protein, calcium, magnesium, riboflavin, vitamins B6 and B12. Good for digestive health, can ward off yeast infections and good for the lactose intolerant.
• Oats: Dietary fiber which is good for the digestive system. Oats have also been linked to helping the fight against hormone related diseases such as breast cancer.
• Onions: Phytochemicals and antioxidants. They are known to aid in helping with asthma, bronchial infections, influenza, bacterial infections, insomnia and much more.
• Oranges: Vitamin C, calcium and folate. Oranges are good for bone and dental health and maintenance of overall health for the cardiovascular system.
• Soy: Protein and phytonutrients. Soy promotes heart health, can help reduce certain cancers, reduce hot flashes and lower cholesterol.
• Spinach: Iron, calcium, folate and vitamin A. Spinach is good for maintaining bone health, assisting in red blood cell production, regulating the heart, eye health and fighting free radicals.
• Tea (Green and Black): High in antioxidants. These teas have many great health benefits such as fighting heart disease, slowing down ageing, detoxifying the body naturally and in fighting cancer.
• Tomatoes: Lycopene and carotene. Tomatoes are great for promoting heart health, fighting certain cancers and protecting the skin from UV damage. Tomatoes also have vitamins and minerals which helps the body to resist infections.
• Walnuts: Fiber, vitamin B, magnesium omega-3 acids and antioxidants. Walnuts are known to improve the elasticity of blood vessels.
• Wild Salmon: Omega-3 fatty acids. Salmon can help reduce heart disease improve circulatory health.
http://karylanderson.suite101.com/what-are-the-super-foods-

Triple-Chocolate Brownies
Ingredients
• 1/4 cup (1/2 stick) unsalted butter, plus more for baking pan
• 1/3 cup black beans, rinsed, drained, and pureed until completely smooth
• 3 ounces semisweet chocolate, chopped (1/2 cup)
• 2 ounces unsweetened chocolate, chopped (1/3 cup)
• 1 1/2 cups sugar
• 2 large eggs, plus 1 large egg white
• 1 1/2 teaspoons pure vanilla extract
• 1 cup all-purpose flour (spooned and leveled)
• 1/4 cup unsweetened cocoa powder
• 1/2 teaspoon baking powder
Directions
1. Preheat oven to 350 degrees. Lightly butter a 9-inch square baking pan and line with parchment paper, leaving a 2-inch overhang on all sides. In a large microwave-safe bowl, combine butter, bean puree, and chocolates and microwave in 30-second increments, stirring each time, until melted and smooth, about 2 minutes. Whisk in sugar, eggs and egg white, and vanilla until smooth.
2. In a small bowl, whisk together flour, cocoa powder, baking powder, and salt. Stir into chocolate mixture until just combined. Pour batter into pan; smooth top. Bake until top is cracked and a toothpick inserted in center has moist crumbs attached, about 25 minutes (center will seem undercooked but will set further as it cools). Let cool completely in pan on a wire rack. Using parchment, lift brownie from pan and cut into 16 squares.
Store brownies in an airtight container, up to 3 days. Nut lovers can add 1/2 cup chopped walnuts to the brownies. Walnuts pack a good dose of heart-healthy omega-3 fatty acids as well as protein and fiber. Pureed black beans replace some of the butter used in most brownies. Their earthy flavor and dark color are great matches for chocolate.
Adapted from Everyday Foods

Avocado Chicken Salad
Ingredients
Salad:
• 3 cups cooked, diced chicken
• 3 cups cooked white rice or brown rice would be even better
• 2 avocados, peeled, diced, and tossed with 1 tablespoon lemon juice
• 1/2 cup chopped onion
• 1 cup mayonnaise
• 1 to 2 teaspoons pepper
• 1 teaspoon salt
• 1/4 cup chopped fresh parsley leaves (or cilantro)
Avocado Dressing:
• 1 large avocado, peeled and mashed with 2 tablespoons lemon juice
• 1 cup mayonnaise
• 1/2 cup sour cream
• 1/2 teaspoon Worcestershire sauce
• 1/3 cup chopped onion
• 2 cloves garlic, minced
• 1 teaspoon salt
• Dash cayenne pepper
• Thick, crusty bread, multi-grain or sourdough, for serving
• Lemon wedges, for garnish
Directions
Salad: Mix all ingredients and chill.
Dressing: Place all ingredients in a food processor and blend until smooth. Chill and serve alongside chicken salad.
Adapted from Food Network

Going Green Smoothie

Yield: 3 1/2 cups (840 ml)

1 cup (160 g) green grapes
1/2 cup (78 g) pineapple chunks
2 cups (60 g) fresh spinach, packed
1/2 ripe banana, peeled
1/2 cup (120 ml) water
1/2 cup (120 ml) ice cubes

1. Place all ingredients into the Vitamix container in the order listed and secure lid.
2. Select Variable 1.
3. Turn machine on and slowly increase speed to Variable 10, then to High.
4. Blend for 60 seconds or until desired consistency is reached. Serve immediately.

Quinoa Taco Salad Recipe

You’ll need:

1 cup quinoa cooked in two cups water
Fluff the cooked quinoa with a fork. Scoop into a bowl.

Ingredients:
Extra virgin olive oil, as needed
Juice from 2 juicy limes
Sea salt, to taste
2-3 tablespoons fresh chopped cilantro or parsley
1 half small red or purple onion, diced fine
1 small yellow bell pepper, cored, seeded, diced fine
1 cup roasted corn kernels (I used frozen, roasted on a cookie sheet for 6-7 minutes, then cooled)
1 large head of crisp romaine lettuce, washed, dried, sliced crosswise
tortilla chips
1 large avocado, pitted, peeled, diced

Instructions:

Drizzle the cooked quinoa with extra virgin olive oil and toss to coat. Squeeze on fresh lime juice and toss again. Season with sea salt, to taste.

Add in the fresh chopped cilantro, diced red onion, diced yellow pepper, and roasted corn kernels. Stir lightly to distribute. Taste test for seasoning adjustments.

Line four salad bowls or plates with the fresh romaine. Spoon the quinoa salad on the center of the lettuce. Add the diced avocado to each plate. Tuck in a few tortilla chips around the edges.

Serve with an extra lime wedge.

More Options:

Add a cup of chilled, drained black beans, if you like your taco salad super hearty.
Add sliced red or yellow cherry or grape tomatoes, if you desire.
Sprinkle with the cheese of your choice.
Or mix in Queso Fresco.

Serve with your favorite salsa on the side.

Adapted from glutenfreegoddess.blogspot.com

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