 |
|
|
||||||
 |
|
|||||||
|
|
|||||||
Power Up—Proteins
Proteins give the body energy to keep up with daily activities. The body needs this energy to digest food, create and maintain muscle mass, and metabolize energy.
Salmon
Salmon is full of omega–3 fatty acids, a good fat found in fish that reduces the risk of blood clots and prevents heart attacks and strokes. In recent studies these fats slowed the growth of cancerous tumors, improved the emotional state of people with bipolar disorder, and enhanced calcium absorption, reducing osteoporosis risk, and eased inflammation of arthritis.
- Salmon Asparagus Pasta: Toss 8 ounces cooked linguine with 3/4 pound flaked grilled salmon, 3 cups blanched asparagus, 1/4 cup lemon juice, and 3 Tablespoons extra-virgin olive oil.
- Salmon Niçoise Salad: In a large bowl, combine 1/2 pound cold grilled salmon pieces with 2 large cooked potatoes, peeled and chopped, 2 cups blanched green beans, 1/2 cup kalamata olives, 1/4 cup capers, and 1 Tablespoon fresh oregano. Add 1/2 cup garlic vinaigrette, and toss.
 |
Black Beans
Black beans are full of nutrients like B1, Protein, folate, copper, iron, magnesium, manganese, potassium, zinc. They a very good source of cholesterol–lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat–free high quality protein.
- Black Bean Soup: Blend cooked black beans with tomatoes, onions and your favorite spices to create a delicious bean soup.
- Black Bean Dip: Layer black beans, guacamole, chopped tomatoes, diced onions and cilantro. Serve with baked tortilla chips or wrap in whole wheat tortilla.
Yogurt
Yogurt is a great source of calcium and phosphorus and also contains live bacteria that benefit the body by supplementing the friendly bacteria found in the intestines. Regular consumption of these bacteria crowds out the harmful bacteria that lead to diarrhea and ulcers. Yogurt may also relieve yeast infections, lower cholesterol, and prevent intestinal infections. Choose brands that indicate they contain live, active cultures. Yogurt made from organic milk is even better.
- Dill Yogurt Dip: In a small bowl, combine 1 cup nonfat plain yogurt with 2 Tablespoons chopped fresh dill, 1 1/2 Tablespoons fresh lemon juice, and salt and pepper to taste. Mix well. Use as a dip for raw veggies.
- Yogurt Parfait: Spoon 1 quart plain yogurt into a fine mesh strainer. Drain over a bowl for 3 hours. Spoon the yogurt in parfait glasses, layering it with your favorite fruit. Drizzle with honey and toasted nuts.
|
|
 |
|
|
|