May Strawberries... and healthy recipes

Although you can get strawberries grown in Florida, California and points beyond all year long, there’s nothing better than picking your own fully ripe berries in season. You can inhale the sweet fragrance, sample often, stain your fingers and pile up way more than you can use. Health-wise, strawberries are great—they boast fiber, more vitamin C than any other berry, and 1 cup of fresh whole strawberries has a respectable 35 micrograms of folate, the powerful B vitamin that creates normal red blood cells and is crucial for prenatal development. The anthocyanidins found in these ruby mouthfuls also help protect against heart disease. Get inspired with these delicious strawberry recipes. All are worthy of whipping up for a little strawberry social with family or friends.

Check out some of my favorite healthy strawberry recipes!

♥  Green Salad with Strawberries & Goat Cheese ♥

Ingredients

• 1 tablespoon pure maple syrup , or brown sugar
• 2 tablespoons red-wine vinegar
• 1 tablespoon extra-virgin olive oil
• 1/4 teaspoon salt
• Freshly ground pepper , to taste
• 3 cups baby spinach
• 3 cups watercress, tough stems removed
• 2 1/2 cups sliced fresh strawberries , (about 12 ounces)
• 1/3 cup fresh chives, cut into 2-inch pieces
• 1/2 cup toasted chopped pecans , (see Tip)
• 1/4 cup crumbled goat cheese

Preparation

1. Whisk maple syrup (or brown sugar), vinegar, oil, salt and pepper in a large bowl. Add spinach, watercress, strawberries and chives; toss to coat. Divide the salad among 4 plates and top with pecans and goat cheese.

Tips & Notes

• Tip: To toast chopped or sliced nuts, stir constantly in a small dry skillet over medium-low heat until fragrant and lightly browned, 2 to 4 minutes. 

 

♥ Strawberry-Almond Smoothie ♥

Ingredients

• 10 frozen whole strawberries
• 1 cup almond milk or low-fat milk
• 1/2 cup silken tofu, (4 ounces)
• 2 tablespoons sugar

Preparation

1. Combine strawberries, almond milk (or low-fat milk), tofu and sugar in a blender. Blend until frothy and smooth, about 1 minute. Pour into tall glasses and serve.

Tips & Notes

• Almond milk is a delicious, low-fat alternative to skim or low-fat milk, especially for the lactose-intolerant. 

Check out our live strawberry picking adventure at Mitchell's Berries below :)

Refreshing Quinoa Salad

My sister called today and said she would be over for lunch around 11:30 am - What to make! what to make!! I grabbed the "Vegetarian Times" Magazine --which my sister subscribed to for me as a Christmas gift (best mag ever!) I knew we would want something healthy.. especially after all of the Holiday foods we consumed and this is what I found. Sort of a Summer dish -but absolutely DELICIOUS!
Leah Matthews came up with this tabbouleh-inspired salad while working as a sous chef at Twist, a Rhode Island restaurant specializing in gluten-free food. When the summer menu needed an additional item, she worked out a recipe in a matter of hours. "I grabbed seasonal and versatile ingredients from the refrigerator, knowing the cucumbers, tomatoes, lemon and parsley form a flavor profile," she says. Using quinoa instead of wheat-based bulgur or couscous keeps the dish gluten-free.

Refreshing Quinoa Salad
SERVES 12 :: 30 MINUTES OR FEWER

1 1/2 cups of quinoa
1/2 cup pine nuts
1 English cucumber, peeled and
finely diced (2 1/2 cups)
3 Roma Tomatoes, seeded and
finely diced (3/4 cup)
1/2 small red onion, finely chopped
(1/2 cup)
1/2 cup chopped fresh parsley
1/4 cup Olive Oil
3 Tbs. lemon juice
2 tsp. grated lemon zest

1. Bring 2 quarts salted water to a boil. Add quinoa, cover, and reduce heat to medium-low Simmer 12-14 mins, or until quinoa is tender and small "tails" bloom from grains.
2. Preheat oven to 400*F . Spread pines nuts on baking sheer, and toast 3-4 minutes, or until lightly browned. Coo, then transfer to large serving bowl.
3. Drain Quinoa, and rinse under cold running water. Drain again. Add qunioa to pine nuts, and stir in cucumber, tomatoes, onion, and parsley. Fold in oil, lemon juice, and lemon zest, and season with salt and pepper if desired.

PER 1/2-CUP SERVING: 167 CAL; 4 G PROT; 10 G
TOTAL FAT (1 G SAT FAT); 17 G CARB; 0 MG CHOL;
53 MG SOD; 2 G Fiber; 2 G SUGARS

8 Foods You Think are Healthy (but Aren't)

So many foods out there are claiming to be healthy, but there are also misleading claims being made on so many foods. That is because of the abundance of information. You can pick up a magazine one day that tells you what is good/bad for you only to pick up a newspaper the following week with a totally contradictory article.

Every food is okay in moderation, make sure you aren't fooled into thinking you can consume these foods with no constraints. A lot of us try and make the right food choices without realizing that what we thought was healthy are actually not. Here are several foods that may seem healthy, or that we have accepted as healthy, but ones that really aren't.

1. Fruit Juices: Millions of people around the world rely on juices to quench their thirst each day. Drinking juice is a quick way to gain weight and to ruin your teeth. They contain very little fruit or fruit juice, but lots of sugar, water, chemical additives for flavoring and of course preservatives that are unhealthy. Also, there is hardly any fiber in fruit juices. Choose fresh fruit whenever you can as a fresh fruit always has more fiber apart from being low in calories as compared to its juice. Even 100 percent fruit juice is good source of vitamins and minerals but they too are low in fiber, so consume them in moderation.

2. Breakfast cereals: Many cereals are so loaded with sugars, that the sugar obliterates any nutritional value that the cereal may have had. Always check the nutrition label and never buy anything with less than 3 grams of fiber per 30 gram serving or more than 2 grams of sugar per 30 gram serving. Aim for 5 grams of fiber if possible.

3. Salads: Many people believe that any dish with word 'salad' in its name is a healthy choice. Unfortunately, the truth is that many times salad is the worst choice on the menu. Salads, especially those served in restaurants, are loaded with mayonnaise, calories, and sodium. Avoid ordering salads with calorie-packed extras added like noodles and heavy dressings. If possible, choose a dressing made with olive oil. If you want to choose a heavy dressing then just dip your fork into the dressing before taking the salad.

4. Alcohol: Alcohol is not exactly bad for your health if taken in moderation. More than that and the benefits are wiped out by increased risk for disease and addiction.

5. Whole milk dairy products: They were once considered healthy; they no longer are because of their high cholesterol content. There are now unhealthy additives added to some dairy products to extend the shelf life, texture or taste.

6. Smoothies: Smoothies are one of those foods that dieters consume with really good intentions. But just like the fruit juice mentioned above, smoothies can pack a lot of calories into one easy to drink package.

7. Diet soft drinks: Many people switch to diet drinks from regular soft drinks thinking it saves on calories and sugar. But many of the diet soft drinks have unhealthy levels of aspartame (the substitute of sugar used in diet drinks), chemical preservatives and chemical colors. As a result, many people who consume such drinks have an unbalanced insulin and blood sugar. Aspartame is 180 times sweeter than sugar, and has been linked to depression, insomnia, neurological disease and a plethora of other illnesses.

8. Fat-free: 'Fat-free' doesn't make it healthier. In fact, some fat-free products contain more calories than the original as often sugar or artificial flavors and sweeteners is added to improve the taste of such products.

The important thing to remember is to never blindly allow a food products packaging or public relations campaigns lull you into thinking that they are a consequence-free food. Read labels and ask questions. That way you can enjoy the nutritional meal you thought you were eating all along.

Healthy Aging with Curry-Rubbed Salmon with Napa Slaw

You are young and feel invincible, but starting a disease-fighting diet strategy now can pay off in the future. Prepare an anti-inflammatory, Mediterranean meal plan that includes fruits and vegetables, whole grains and legumes, and healthy omega-3 (wild salmon, walnuts, flax) and monounsaturated (olive oil) fats. We've got 20 healthy recipes to get you started.

Highly regarded for its delicious flavor, salmon has a stellar nutritional reputation. It's packed with healthy fats plus plenty of vitamins and minerals -- and yet it lacks the high mercury levels that taint some of its seafood kin.

Read more at Wholeliving.com: Recipes & Menus

Spicy Pineapple-and-Mint Salsa

Serve with fish, such as red snapper or striped bass.

Ingredients

Makes about 3 cups; serves 6

• 1/2 red onion, thinly sliced
• 1 or 2 serrano chiles, seeded for less heat, if desired, and very thinly sliced
• 1 small garlic clove, minced
• 1/2 cup freshly squeezed orange juice (about 2 oranges)
• 1 tablespoon freshly squeezed lime juice (about 1 lime)
• 1 pineapple, peeled and chopped into 1/2-inch pieces
• 1 1/2 teaspoons extra-virgin olive oil
• 1 cup loosely packed fresh mint leaves

Directions

1. In a medium bowl, combine the onion, chiles, garlic, orange and lime juices, and pineapple. Add oil; stir to combine. Let stand at room temperature at least 15 minutes or up to 1 hour. Just before serving, add mint; toss to combine.

Spinach Salad with Pomegranate and Avocado

The sunflower seeds and spinach in this salad are top-notch sources of magnesium, which enables your body to create dopamine. The avocado's vitamin B6 produces serotonin, a calming neurotransmitter.

Ingredients

Serves 6

• 1 pomegranate
• 1/4 cup fresh lemon juice
• 1 teaspoon Dijon mustard
• 2 tablespoons olive oil
• Coarse salt and ground pepper
• 2 bunches flat leaf spinach, stems trimmed, well washed and dried
• 2 tablespoons roasted, hulled sunflower seeds
• 1 Hass avocado

Directions

1. Halve pomegranate lengthwise and seed. Working in a bowl of cold water, use your hands to separate seeds from membrane. Membrane will float to the top; discard. Scoop out pomegranate seeds and pat dry.
2. In a large bowl, whisk together 3 tablespoons lemon juice, mustard, and oil; season with salt and pepper. Toss spinach, sunflower seeds, and pomegranate seeds with dressing in bowl. Transfer to a serving platter.
3. Halve avocado and remove pit. Scoop out flesh and thinly slice lengthwise; drizzle with remaining lemon juice. Transfer to plate and arrange salad on top. Serve immediately.

Roma Tomato Salad with Feta and Garlic (Benefits of Garlic)

Garlic has been used as both food and medicine in many cultures for thousands of years, dating back to when the Egyptian pyramids were built. In early 18^th -century France, gravediggers drank a concoction of crushed garlic in wine they believed would protect them from the plague that killed many people in Europe. More recently, during both World Wars I and II, soldiers were given garlic to prevent gangrene. Today garlic is used to help prevent heart disease, including atherosclerosis (plaque buildup in the arteries that can block the flow of blood and possibly lead to heart attack or stroke), high cholesterol, high blood pressure, and to improve the immune system. Garlic may also protect against cancer.

While the science is not conclusive, research shows promise for garlic in the areas of cancer protection and heart-related risk factors for patients.

Garlic is rich in antioxidants, which help destroy free radicals -- particles that can damage cell membranes, interact with genetic material, and possibly contribute to the aging process as well as the development of a number of conditions, including heart disease and cancer. Free radicals occur naturally in the body, but environmental toxins (including ultraviolet light, radiation, cigarette smoke, and air pollution) can also increase the number of these damaging particles. Antioxidants neutralize free radicals and may reduce or even help prevent some of the damage they cause over time.

Ingredients

4 servings

• 6 roma (plum) tomatoes, quartered lengthwise
• 1 to 3 garlic, peeled and minced (or sliced)
• 1/4 cup fresh basil leaves, cut into thin strips
• 2 tablespoons olive oil
• 1 1/2 tablespoons balsamic vinegar
• 2 ounces tomato-basil feta cheese, crumbled

Directions

1. In a large bowl, toss together tomatoes, garlic, basil, olive oil, balsamic vinegar, and feta cheese. Chill in the refrigerator for 10 minutes before serving.

From Body&Soul

Olive Oil to Fight Aging - Tomato-Paprika Salad Dressing

Rich in antioxidants and anti-inflammatory monounsaturated fat, olive oil figures prominently in the Mediterranean diet. It may explain the lower rates of cardiovascular disease, cancer, and age-related cognitive decline in people who follow this way of eating.

Tomato-Paprika Salad Dressing

Spice up the traditional tomato and mozzarella salad with this antioxidant-rich dressing, or use it as a light sauce for firm white fish, grilled chicken breast, or pork chops.

Prep: 15 minutes
Total: 15 minutes

Makes 1 1/2 cups

• 3/4 pound plum or other ripe tomatoes
• 3 tablespoons red-wine vinegar
• 1 to 2 teaspoons light-brown sugar
• 1 small clove garlic, roughly chopped
• 1/2 teaspoon mild paprika
• 1/4 cup extra-virgin olive oil
• Coarse salt and ground pepper

Directions

1. With a paring knife, cut a shallow x in the bottom of the tomatoes. Bring a medium saucepan of water to a boil. Add tomatoes and boil 30 seconds. Using a slotted spoon, transfer tomatoes to a bowl. When cool enough to handle, peel and discard their skin. Cut tomatoes into quarters lengthwise. Using your fingers, discard seeds. Transfer tomatoes to a blender.
2. Add vinegar, sugar, garlic, and paprika and puree until smooth. Remove the center cap, and with the motor running, add oil in a steady stream, blending well. Season with salt and pepper.

From Body+Soul