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Thursday, September 3, 2015

Nutrition Wise Recipes that can help you get your 5 A day

Whether we buy lunch or bring a pack lunch to work, due to convenience and lack of thought, what we eat can become rather boring, monotonous and not necessarily stimulate us nutritionally. This could result in our cognitive performance diminishing and we may struggle to get through a long afternoon of meetings/work in the office.
Why not try some of the suggestions below to help us stay alert, contribute to our five a day and of course …… help with our digestive health.

A few pounds of lamb or beef shank or shoulder
1 stick of butter
 A few pints of water (add more as needed)
1 tablespoon of tumeric
Salt and pepper to taste
1-2 onions
Vegetables. This part is really your choice. Using tomatos, carrots, and cabbage or squash gives the dish a nice color. Traditional vegetables include: Tomatos Carrots Cabbage (quartered) Daikon Squash (zucchini cut into halves or quarters length wise) Potatos (not so traditional) 2-3 jalapenos for those who like it hot Some fava beans (about a cup – your option) 1 can of chickpeas 1 box of instant couscous

In a large pot or pressure cooker, sautee a chopped onion in butter (save a few tablespoons of butter for preparing the instant couscous later). Add the meat cuts and brown. Season with salt and pepper to taste and about a tablespoon of tumeric. Cover meat with water (at least a few pints) and put a lid on the pan. Cook until the meat is tender and easily pulls away from the bone. This takes about an hour in a pressure cooker. Add more water as needed. Once the meat is done, add in some vegetables and legumes such as canned chickpeas, fava beans, tomatos, cabbage, carrots, potato or daikon, and squash. Simmer vegetables in broth until tender. Meanwhile, prepare a package of instant couscous according to package directions. This should take about 5-10 minutes. Don’t skimp on the butter. Serve vegetables and meat on a platter over couscous. Enjoy the food and impress your friends and family.

Try Mexican bean salad with chips. The spices will offer you awesome flavor with good source of nutrition and fiber

1 cup grape tomatoes, halved   
1 small yellow pepper , diced 
1/3 cup cilantro, fresh, chopped                                                                            
2 Tbsp fresh lime juice   
1 tsp olive oil, extra virgin   
1/4 tsp ground cumin   
1/4 tsp table salt   
In a medium-size bowl, combine beans, hominy, tomatoes, pepper, onion, cilantro and jalapeno.
In a small bowl, whisk together lime juice, honey, oil, cumin and salt; pour over bean mixture and toss well to combine. Yields about 3/4 cup per serving.
recipe source weight watchers

Banana Blueberry Muffins (made with whole wheat flour and honey)

no processed sugar, coconut oil and whole grains makes for a hearty, healthy, and delicious muffin. The whole wheat flour helps increase fiber intake. Banana offers great form of potassium and blueberries are one of the "super food" packed with antioxidants and vitamins. They freeze quick and therefore make an easy breakfast any day or goes nicely in a lunch box. 
½ cup coconut oil
¼ cup honey
2 eggs
2 ripened mashed bananas
½ cup Greek yogurt or sour cream
1 teaspoon vanilla
¼ teaspoon cinnamon
pinch of nutmeg
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
1.5 cups whole wheat pastry flour
1 cup rolled oats
1-2 cups fresh blueberries
Add coconut oil and honey to large mixing bowl. If coconut oil is solid, microwave for 15-20 seconds, until honey and oil are softened.
Cream together with a mixer on high speed.
Add egg and yogurt or sour cream, cream together.
Add bananas, vanilla, cinnamon, nutmeg, baking powder, baking soda, and salt, and mix until well combined.
Add flour and oats- stir until just combined.
Fold berries in to mixture.
Line a 12-cup muffin tin with liners; fill with mixture.
Sprinkle with turbinado sugar (optional)
Bake at 375 for 20-25 minutes, or until toothpick inserted into center comes out clean.

1 comment:

  1. Great recipes that would be awesome! Thanks so much for sharing with Full Plate Thursday this week. Hope you are having a great day and come back soon!
    Miz Helen


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