Wednesday, April 20, 2011

Superfoods Part IV

Today I am going to talk about 3 Superfoods that I plan to prepare in a dish later this week to celebrate my parents 33rd Anniversary.  Stay tuned for recipes and photos.
1. Anchovies – Not only are they high in heart friendly polyunsaturated fatty acids but these little fish also help lower cholesterol level and reduce the risk of heart disease. Anchovies are also a good source of essential vitamins E and D as well as calcium and selenium.
How to Prepare: Cook into a pasta dish, add to a sauce or dressing for extra flavor, and my personal favorite make a Cesar Salad and put some one top.
2.  Kale – Containing iron, calcium, copper, dietary fiber, vitamins C, B1, B2, B6, E, as well as other phytonutrients the real question is what doesn’t Kale provide? One portion of kale is only 36 calories but it provides a massive 192% of your daily vitamin A needs.  The health benefits seem endless and this healthy vegetable is extremely versatile.
How to Prepare: Use it as the base of a salad, sauté it as a side with fish or chicken, add it to a pasta dish or cous cous, bake it into a chip, or my new personal favorite is adding it to a smoothie to get my day started.  
*** DO YOU HAVE A DAIRY ALLERGY?*** If you need calcium but are allergic or intollerant to dairy products kale could be the answer as is a great source of calcium. It's not as high in calcium as cow's milk, but it does not have the saturated fat associated with cow's dairy milk making it an excellent choice for both children and adults.  
3.  Hot Peppers – This spicy addition to a meal have many benefits aside from containing vitamins A and C, dietary fiber, potassium, and iron. Hot Peppers contain a substance called capsaicin which helps fight inflammation, topical capsaicin aids in natural pain relief, cardiovascular benefits, clear congestion, boost immunity, lower risk of type 2 diabetes and more.
How to Prepare: Roast them, toast them, sauté them or just eat them raw. If you like spice you can’t go wrong adding these to any dish; add them. to Guacamole for a Taco Night, toss them into a pasta dish or salad.
I will be back later this week with a recipe featuring all 3 of these ingredients…
Past Superfood Entries:

1 comment:

  1. I think your menu for Friday should include more KALE!!!!