Tag Archives: healthy recipes

Superfood of the Month: Rutabaga

Rutabaga is a vegetable that boosts the taste of dishes, and many cultures incorporate it into staple foods or national delicacies. A healthy alternative to potatoes, rutabaga doesn’t have as many “empty” carbohydrates and provides a wide range of minerals and vitamins that benefit overall health.

Benefits

    Anti-cancer Properties
    Perhaps the most important function of rutabaga involves its diverse composition of antioxidant compounds.

    Aging

    Rutabagas effectively prevent premature aging, improve eyesight and stimulate the healthy regeneration of cells.

    Digestion

    Rutabagas are very high in fiber, providing more than 12 percent of the daily requirement in each serving.

    Immune System

    Vitamin C is the major vitamin present in rutabagas, and a single serving contains more than half of the required daily allotment of vitamin C, which is essential for many bodily processes, including stimulating the immune system to produce white blood cells.

    Blood Pressure
    The potassium in rutabagas can help lower blood pressure by reducing the stress and contraction of blood vessels.

    Other health benefits include osteoporosis and diabetes prevention, enzymatic function improvement, increased metabolism and weight loss.

    Recipe

      Turkey Meatloaf and Mashed Rutabaga with Sour Cream & Dill

      Turkey Meatloaf
      Servings: 6
      Ingredients

      • 1 1/2 pounds ground turkey
      • 1 c breadcrumbs (or almond flour)
      • 1 c shredded onion
      • 3 garlic cloves, minced
      • 3/4 c carrots, shredded
      • 1/2 c fresh spinach, chopped
      • 1/3 c mozzarella cheese, shredded
      • 1/4 c ketchup
      • 1 T parsley, chopped
      • 2 eggs
      • 1 T Worcestershire sauce
      • 1 1/4 tsp salt
      • 1/2 tsp pepper

      Glaze
      • 1/4 c ketchup
      • 2 T brown sugar
      • 1 T Worcestershire sauce

      Instructions
      1. Preheat oven to 350°. Add all ingredients in a large bowl (less the ingredients for the glaze). Using a fork or clean hands, mix until fully incorporated.
      2. Line a sheet pan with parchment paper and put meat on the pan. Use your hands to form a loaf shape, trying to keep it level so it cooks evenly.
      3. To prepare the glaze, mix ingredients in a small bowl.
      4. Bake for 30 minutes, then remove and brush glaze over the meatloaf. Place back in the oven for another 30 minutes, or until internal temperature reaches 165°. Remove and let cool for 10 minutes before serving. Sprinkle with chopped parsley to garnish.

      Mashed Rutabaga with Sour Cream & Dill
      Servings: 4 to 6

      Ingredients
      • 2 to 3 lb of rutabaga, peeled and chopped into 1-inch pieces
      • Salt and black pepper
      • 2 tsp butter
      • 1/4 c to 1/2 c full-fat sour cream (more or less to taste)
      • 2 T fresh dill or chives, chopped

      Instructions
      1. In a large pot, cover chopped rutabaga with about 1-inch of cold water and bring to a boil.
      2. Add a generous pinch of salt and boil until tender or about 30 to 40 minutes. Drain and return the rutabaga to the pot.
      3. Reduce heat to low and let the rutabaga steam for a minute or two. Mash with a potato masher.
      4. Add butter, sour cream, and salt and pepper to taste. Before serving, mix in the chopped dill or chives.

Superfood of the Month: Blueberries

Blueberries are one of the most nutritious, antioxidant-rich fruit in the world. In addition to a long list of health benefits, this fruit is also sweet, low-calorie and delicious.

Antioxidants
Blueberries are one of the best sources of antioxidants, including phenols, flavonoids and anthocyanins.

Weight Loss
Blueberries are low in calories, but they provide a whopping 3.6 grams of fiber per cup. That’s up to 14 percent of your daily fiber needs with just one serving.

Brain Health
Many studies suggest eating blueberries could improve memory and cognition. The antioxidant in blueberries protect the brain from free radical damage and promote healthy brain aging.

Inflammation
Chronic inflammation is at the root of most diseases. In fact, inflammation may contribute to a wide range of conditions, including cancer, autoimmune conditions, heart disease and depression. Because of their high antioxidant content, blueberries have significant anti-inflammatory effects.

Digestion
With 3.6 grams of fiber in each cup, a serving or two of blueberries can help meet your fiber needs while promoting regularity and healthy digestion.

Heart Health
Studies show that eating blueberries could help reduce some of the risk factors for heart disease. One study found that eating blueberries daily for eight weeks resulted in lower blood pressure and arterial stiffness in women.

Teriyaki Pork Chops with Blueberry-Ginger Relish

    Ingredients
    4 bone-in center-cut pork chops, (about 1¾ pounds), trimmed of fat

    Marinade
    3 T reduced-sodium soy sauce (see note)
    2 T dry sherry (see note)
    2 cloves garlic, crushed
    1 tsp brown sugar
    ¼ tsp crushed red pepper

    Blueberry-Ginger Relish
    1 cup fresh blueberries, coarsely chopped
    1 shallot, chopped
    1 serrano chile, seeded and minced
    1 T chopped fresh cilantro
    1 T lime juice
    1 tsp minced fresh ginger
    ¼ tsp salt

    Directions
    1. Place pork chops in a large sealable plastic bag. Whisk soy sauce, sherry, garlic, brown sugar and crushed red pepper in a small bowl. Add the marinade to the bag, seal and turn to coat. Marinate in the refrigerator for at least two hours or overnight.
    2. About 20 minutes before grilling the pork, combine blueberries, shallot, chile, cilantro, lime juice, ginger and salt in a small bowl.
    3. Preheat grill to high. Remove the pork chops from the marinade and discard marinade. Grill the chops three to five minutes per side. Let them rest for five minutes before serving with relish.

Superfood of the Month – Peaches

Benefits of Peaches

Prevent Cancer

  • Peaches are rich in phenolic and carotenoid compounds, which possess anti-tumor and anti-cancer properties.
  • The chlorogenic and neochlorogenic acids present in peaches inhibit the growth of breast cancer cells without affecting normal cells.
  • Peaches are rich in beta-carotene, providing protective effects against lung cancer.

Aid in Digestion

  • The alkaline content and fiber in peaches are good for maintaining digestive health.
  • Dietary fiber in peaches absorbs water and helps prevent stomach disorders such as constipation, hemorrhoids, stomach ulcers, gastritis and irregular bowel movements.
  • They cleanse and eliminate toxic waste from the intestines and prevent the body from contracting various abdominal disorders, including stomach cancer.
  • Peaches also help dissolve kidney and bladder stones.

Useful in Pregnancy

  • The vitamin C in peaches helps in the growth of healthy bones, teeth, skin, muscles and blood vessels of the baby. It also helps in the absorption of iron.
  • The folate in peaches helps prevent neural tube defects.
  • Potassium in peaches helps avert muscle cramps and general fatigue.

 

Other health benefits of peaches include relief from hypokalemia, obesity, cholesterol and blood stasis, and a boost cardiac health and neurodegenerative diseases. They also help with eye care, skin care, and maintaining a healthy nervous system, bones and teeth.

 

Cook with Peaches

Indian-Spiced Beef with Peach-Grape Salsa

Serves 4

Ingredients
Peach-Grape Salsa
1 medium peach, pitted and coarsely chopped
½ cup red grapes, quartered
1 T snipped fresh mint
1 T lemon juice

Indian-Spiced Beef
1 tsp ground coriander
½ tsp garlic powder
½ tsp ground cumin
¼ tsp salt
¼ tsp ground ginger
¼ tsp ground turmeric
¼ tsp ground black pepper
⅛ tsp crushed red pepper
1 lb beef flank steak

Preparation

  1. Prepare salsa: In a small bowl, stir peaches, red grapes, snipped fresh mint and lemon juice. Set aside.
  2. Prepare beef: Preheat broiler. In a small bowl, combine coriander, garlic powder, cumin, salt, ginger, turmeric, black pepper and crushed red pepper. Trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Sprinkle steak evenly with spice mixture, rubbing in with your fingers.
  3. Place steak on the unheated rack of a foil-lined broiler pan. Broil 3 to 4 inches from heat for 17 to 21 minutes or until medium doneness (160°F), turning once. Cover with foil; let steak stand for five minutes before thinly slicing. Top steak slices with salsa.

 

To grill steak: For a charcoal grill, place seasoned steak on the rack of an uncovered grill directly over medium coals. Grill for 17 to 21 minutes for medium doneness (160°F), turning once halfway through grilling. For a gas grill, preheat grill. Reduce heat to medium. Place steak on grill rack over heat. Cover and grill as directed above.