New Year, New Intentions, New-Trition!
- Wednesday, 18 January 2012
What could you do to gradually add more nutritious foods to your lifestyle this year?
How about focusing on one nutrient dense food each month? Decide to eat that food a couple of times each week for the entire month, finding new recipes, or new ways of incorporating it into your daily routine. This will build a habit, and more than likely it will continue. Here are 12 suggestions for foods that may help:
1. APPLES: high in quercetin; protects the heart, prevents constipation, blocks diarrhea, improves lung capacity, cushions joints.
2. AVOCADOES: excellent source of unsaturated essential fatty acids; battles diabetes, lowers cholesterol, helps stop strokes, controls blood pressure, smoothes skin.
3. BEETS: wonderful liver cleanser; controls blood pressure, combats cancer, strengthens bones, protects your heart, aids weight loss.
4. BLUEBERRIES: great source of anthocyanadins; combats cancer, protects your heart, stabilizes blood sugar, boosts memory, prevents constipation.
5. BROCCOLI: loaded with sulforafane; strengthens bones, saves eyesight, combats cancer, protects your heart, controls blood pressure.
6. CARROTS: high in vitamin A. saves eyesight, protects your heart, prevents constipation, combats cancer, promotes weight loss.
7. FRESH GROUND FLAX: excellent source of fiber; lowers cholesterol, relieves constipation, aids digestion, battles diabetes, protects your heart, improves mental health, boosts immune system.
8. GARLIC: natural antibiotic; lowers cholesterol, controls blood pressure, combats cancer, kills bacteria, fights fungus.
9. OATS: good source of fiber; lowers cholesterol, combats cancer, battles diabetes, prevents constipation, smoothes skin.
10. ONIONS: high in sulphur; reduces risk of heart attack, combats cancer, kills bacteria, lowers cholesterol, fights fungus.
11. SWEET POTATOES: high in vitamin A; saves eyesight, lifts mood, combats cancer, strengthens bones.
12. TOMATOES: high in lycopene; protects prostate, combats cancer, lowers cholesterol, protects heart. (published in Eat Away Illness by Paulette Millis)
“REPLACE DON’T DEPRIVE” is my philosophy for improving your diet. As you develop new recipes, habits, and enjoyment of new foods on a regular basis, some of the less desirable choices are just naturally left out! Try the great Shepherd’s Pie below from Eat Away Illness, made with sweet potatoes!
Have a great New-Tritious year!
TURKEY SHEPHERD PIE
4 medium potatoes
5 medium sweet potatoes
1 cup corn kernels
2 tbsp. butter
1 small sweet red pepper, chopped
1 rib celery, chopped
1 medium onion, chopped
2 cloves garlic, chopped
1 pound ground turkey or chicken
3 tbsp. whole grain flour
1 ? tsp. celtic salt
? tsp. oregano
2 cups chicken broth (or use potato water with chicken like seasoning)
2 tbsp. chopped fresh parsley
Set aside one sweet potato. Steam remainder of potatoes until tender and set aside, reserving liquid. Peel and chop remaining sweet potato. In a large skillet, melt 1 tbsp. butter over medium heat. Add chopped sweet potato and sauté for 2 minutes. Add red pepper, celery, onion, garlic and corn, and sauté 3 minutes.Add ground turkey and cook, breaking up any lumps, until no pink remains. Sprinkle with flour, 1 tsp. salt, and oregano and stir to blend. Gradually add 1 cup of the broth and cook until thickened, about 2 minutes. Add parsley. Spoon turkey mixture into a large deep dish pie plate. Mash reserved potatoes with the remaining 1 cup broth, and ? tsp. salt until smooth and blended. Mound potato mixture over turkey mixture, spreading to the edge of dish.Melt remaining 1 tbsp. butter and brush over potato topping. Bake at 375 degrees F. until filling is bubbly and topping is slightly browned, about 35 minutes. Let stand 10 minutes before serving. Leftovers of this pie will freeze. Just reheat and serve.
The above is information regarding nutritious food and is not intended to replace any instruction from medical or health professionals.