Five Phenomenal Foods Recipes
Five Phenomenal Foods Recipes
The superfoods that top the list for nutrition really don't come as a surprise. Visit Here http://bbc-food-network.blogspot.com
Fruits, vegetables, whole grains and fish have always been known to be good for us but as time goes by we are given more evidence to support that fact. We are constantly learning how essential it is to our well being to incorporate these powerhouse foods into our daily menu.
Certain foods have been shown to aid in the prevention of some cancers, heart disease, stroke, diabetes and many others. They can also benefit our appearance adding shine to our hair, strength to our nails and a glow to our skin. A balanced, nutritious diet paired with regular physical exercise is the key to promoting a long, healthy, energetic life.
Make the following foods a part of your regular diet and experiment with new flavorful recipes to add some variety to you plate!
1) Berries
Berries are loaded with health protecting antioxidants. Blueberries top the nutrition list but are closely followed by cranberries, blackberries, raspberries and strawberries. All of them are rich in an antioxidant that has been shown to neutralize free radicals which may help ward off illnesses such as cancer and heat disease.
Berries of all kinds are delicious in a smoothie or mixed with cottage cheese, added to oatmeal, atop a salad or on toast with a little bit of almond butter. Take advantage of the summer months and the abundance of fresh in season berries. During the other seasons, stock the freezer with mixed berries. Frozen fruits and vegetables are just as nutrient rich as fresh and are super convenient.
2) Fatty fish
Seafood like salmon, tuna, sardines and oysters are rich in Omega 3s. Omega 3 fats may help to lower blood fats and prevent blood clots associated with heart disease. A diet consisting of at least 2 servings of fatty fish per week can help reduce the risk of cardiovascular disease.
Salmon and tuna are great when grilled on the BBQ with a little lemon, garlic, salt and pepper. Use a variety of herbs, spices and cooking methods. Serve fish along with wild rice, mixed greens grilled veggies or add to pasta. Enjoy a few oysters or smoked salmon as appetizers. Order some salmon or tuna sashimi at your favorite sushi restaurant or mix tuna with fat free mayo for a nutritious, delicious sandwich filling.
3) Dark leafy greens
Popeye wasn't kidding! Spinach, kale, bok choy, Swiss chard and other dark lettuces are packed with a plethora of nutrients. Vitamins, minerals, beta-carotene, folate, iron, magnesium, phytochemicals and antioxidants abound in these versatile veggies.
Toss together a fresh crisp salad and top it with grilled salmon or tuna for a highly nutritious meal. Sautee dark leafy greens with olive oil and garlic for a tasty side dish. Include a variety of these greens in omelets, sandwiches, stir frys, frittatas, pasta or quiche or simply serve with balsamic vinaigrette dressing as an accompaniment to any of the above.
4) Whole grains
When I was a kid, I was told "Eat your oatmeal, it's good for you. It'll grow hair on your chest". Thankfully since I was a little girl, it did not but it may have lowered my blood cholesterol levels. Whole grains are high in soluble fiber, contain folic acid, selenium, B vitamins and support heart health, weight control and reduce the risk of diabetes. The high fiber content helps keep you regular and promotes digestive health.
Choose a variety of whole grains and include 2 to 3 servings a day of brown rice, whole grain pasta, breads, cereals, quinoa or barley. The options for preparation of these heart healthy foods are limitless and they can easily be paired with fruits, vegetables, lean proteins and low fat dairy products.
5) Beans and Legumes
These little morsels of inexpensive protein pack a wallop of nutritional advantages. Beans and legumes are dense with phytochemicals, folic acid, fiber, iron, magnesium and some calcium. Adding these to your menu plan can help reduce the risk of certain cancers, lower blood cholesterol and triglyceride levels and keep blood sugar levels stable.
Serve homemade Hummus with fresh raw veggies or spicy black bean dip with salsa and whole wheat crackers as an appetizer. Add your favorites to soups, stews and salads. Kick your omelet up a notch with tomato, onion, chili powder and mixed beans or experiment with Tex Mex style recipes and vegetarian dishes. Visit Here http://bbc-food-network.blogspot.com
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Visit Here http://bbc-food-network.blogspot.com
DIET RECIPE - Vegetarian Sandwich
For those who love peanut butter...?
I'm looking for some ideas for recipes or things to go with peanut butter in sandwiches/ on toast. As a student and vegetarian, peanut butter is a main staple of my diet and I love experimenting with it so give me your suggestions!
What I've tried so far:
Pb, banana + cinnamon
Pb and cheese
Pb, cheese and carrot
Pb and apple
Pb and olives
Pb and chocolate
Thanks 
marshmallow creme
honey or syrup
jam (of course) 
Or, try this dip recipe:
1/4 cup creamy peanut butter
3 ounces fat free cream cheese
1 to 2 tablespoons lemon or apple juice
1/2 teaspoon cinnamon
1/8 to 1/4 cup natural applesauce
apples, bananas, celery sticks, carrot sticks broccoli (or whatever fruits/veggies you like) for dipping
Combine the peanut butter, cream cheese, juice and cinnamon in food processor. Blend until smooth. Add applesauce, little by little, to bring to the desired consistency for the dip. Chill before serving with fresh fruits and vegetables. Also try over baked sweet potatoes!
Tags: Low Carb Diet Plans
What’s the “clean diet”?
Oh, at the end you said, eating small portions more often = clean diet. Or are you saying “lean” diet?
interesting
rate 5 stars if you want to bite my sandwich lol
i can’t wait till she does a video on healthy organic tacos that entices you to rate it with the line,
“rate 5 stars if you want to eat my taco” lololol
weed sandwich!
What if she has a receipe for low fat pie??
asian pear r my fav 2!!!
i dont like da other reg ones lol
Mmmm… I’m hungry..
Seriously! haha xD
i bet if u let the other half of the sandwich in the fridge for a few days the alf alfa sprouts would take the tupperware over lol
okay i’ll forgive you for the misleading title zuzana. but i was expecting to see the ingredients SANDWICHED between two slices of bread. this seems more like, fruit on toast? still good though. i’d bite your sandwich
Cool! ^.^
I might try this recipe!
本当に綺麗でかっこいい素敵なお姉様!
大好き(///)
The way she talks just makes me shiver
omg that is really a vegetarian sandwich lol
It’s amazing how many people commenting here are nutritional experts. Amazing.
kaper? whats that?
What is your clean diet?
I love this sandwich looks tasty
alfafa sprout? I want my alfafa sprout
Her sammie looks yummy. Here’s a nice veggie creation of my own:
One whole wheat Greek flat bread
Spread with hummus, then layer-
Sliced tomato with salt and pepper
2 tbsp. of taboule
1 or 2 cups of mixed baby greens with
drizzle of olive oil and cranberry vinagrette
Sliced apple or dried cherries optional
Fold the flatbread in half while stuffing the greens inside to compact them.
Eat it over a plate or you’ll have a mess on your lap from the juices. mmmmm…
Those slices of the pears look like patato chips
looks yummy
since i’m vegitarian