Nutrition

8 foods you should eat every day

2008-06-30T16:56:55Z

8 Foods You Should Eat Every Day, by MSN-Nutrition

Spinach
Yogurt
Tomatoes
Carrots
Blueberries
Black Beans
Walnuts
Oats

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Sexual enhancement, Muscle growth, Heart healthy, Bone builder, Enhances eyesight

It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds.

Yogurt

Cancer fighter, Bone builder, Boosts immunity

Various cultures claim yogurt as their own creation, but the 2,000-year-old food's health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says "live and active cultures." Aim for 1 cup of the calcium and protein-rich goop a day.

SUBSTITUTES: Kefir, soy yogurt

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast.

Tomatoes

Cancer fighter, Heart healthy, Boosts immunity

There are two things you need to know about tomatoes: Red are the best, because they're packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it's easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Pile on the ketchup and Ragu; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe.

PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint.

Carrots

Cancer fighter, Boosts immunity, Enhances eyesight

Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for 1/2 cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake

PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more.

Blueberries

Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname "brain berry"). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or 1/2 cup frozen or dried.

SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries

FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form.

PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie.

Black Beans

Muscle growth, Brain stimulant, Heart healthy

All beans are good for your heart, but none can boost your brain power like black beans. That's because they're full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes.

Walnuts

Muscle growth, Brain stimulant, Cancer fighter, Heart healthy, Boosts immunity

Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a postworkout recovery snack.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken.

HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks.

Oats

Muscle growth, Brain stimulant, Heart healthy

The éminence grise of health food, oats garnered the FDA's first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy.

SUBSTITUTES: Quinoa, flaxseed, wild rice

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt.

PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt.

Jerk Chicken Salad

2008-05-17T05:10:56Z

If you like a little spice in your life try this little spicy dish. This one is a regular at 31-C. Rub jerk seasoning on and grill some chicken. Throw that on a bed of greens with some tomato and avocado. A side of olive bread compliments this nice.

For variety you can make this a caesar. Use romaine instead of the mixed greens and use a caesar dressing.

Caesar dressing

1/2 cup white vinegar

1 cup olive oil

1 lemon

1/2 T crushed garlic

one blanched egg

anchovies

Smoked salmon salad

2008-05-17T05:07:13Z

A relatively quick way to get in a healthy meal at the fire house is to combine some smoked salmon with a mix of greens and vegetables, I love vine ripened tomato's, carrots and avocado in my salad. Choose a dressing that is mostly clear. There is nothing wrong with olive oil in moderation.

Peanut Chicken

2008-05-17T04:43:35Z

Grill chicken breast

Warm spinach on the stove, bagged frozen works well

Steam your favorite rice

Drizzle with peanut sauce

Peanut sauce

warm the below ingredients in a pot on the stove

16 oz of peanut butter, natural peanut butter does not work as well

6 spears of green onion

4 garlic cloves

3 Tablespoons of honey

3 teaspoons of soy sauce

the juice of one lemon

red pepper flakes to taste

3 cups of water

heat to a boil then simmer to your thickness desired
Thanks to Ron Suggs from 31-C

Chicken Pesto Pasta

2008-05-17T04:32:07Z

Grill some chicken breast

Cook the pasta

Cut up some tomato's

Mix the above ingredients with the pesto sauce and mix well, add pine nuts and fresh basil.

Pesto Sauce

2 cups firmly packed fresh basil leaves
1/3 cup olive oil
3 whole walnuts crushed
1/2 teaspoon minced garlic
Sea salt, preferably Gray salt
Freshly ground black pepper
1/4 cup freshly grated Parmesan cheese

Mix the above ingredients in a food processor.

Protein smoothie

2008-05-17T04:29:34Z

MIxing a scoop of Whey protein with some fresh or frozen strawberries or blueberries makes for a very refreshing shake. One of my favorites is a banana and a scoop of all natural peanut butter.

Veggie Scramble

2008-05-06T00:58:39Z

Here is another well balanced meal to start out your day right.
Sauté a half cup of mushrooms, sliced sweet potato and sweet onion, scramble in one egg and three egg whites.
Slice a tomato and a quarter cup of avocodo. Mix together and enjoy.

Sometimes I add the tomato and a cup of spinach to the top of the mixture while it's still in the pan until the spinach wilts and the tomato is slightly warm.

A slice of melon or an orange finishes off the meal nicely.

Healthy Oatmeal

2008-05-06T00:54:27Z

This is a great way to get several A+ foods for breakfast.
Cook 1/2 cup thick rolled oats.
The ingredients I like to add are a few crushed walnuts, a dozen blueberries, a tablespoon of natural peanut butter, 1/2 tablespoon of honey, and a partial scoop of protein powder. For variety you can add things like sliced banana, cinnamon, and apple sauce.
This is a well balanced meal.

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My wife likes her oatmeal a little sweeter so she adds a little brown sugar and some dried cherries.

Turkey Taco's

2008-04-25T20:53:09Z

Brown gound turkey with taco seasoning on the stove

Grill or saute some red and yellow bell peppers

lightly warm tortilla's in microwave or on cooktop

Pick the condiments of your liking

Lite Sour Cream
Hot sauce

Something green like a broccoli salad make for a good side

Fajitas Monroe

2008-04-20T16:43:58Z

Salsa

2 cans PREMIUM black beans, drained and rinsed

1 can whole corn drained and rinsed

4-6 (good) tomatoes, diced

2 avocados, diced

½-1 sweet onion, diced

1 orange (preferable) or red pepper, diced

½-1 cups roughly cut cilantro

2 jalapeno peppers, boiled for 7 minutes then finely diced and mashed.

1 Habenero boiled for 7 minutes then finely diced and mashed (for extra hot)

1 cup salsa (optional)

juice and pulp of 1 lime

mix all ingredients, let mingle for half hour

Chicken

1-2 pounds chicken, diced and seasoned with fajita seasoning, sautéed in olive oil

sour cream

wraps

plenty cervesa, Compliments of 35-C

Protein Pancakes

2008-04-05T16:05:07Z

1 part low fat cottage cheese

1 part oats

1 part egg whites

Blend all the above ingredients in a blender until smooth. Use the batter like you would use pancake batter.

For variety you can add Vanilla extract and/or cinnamon.

Toppings ideas- Natural peanut butter, banana slices, blueberries, apple sauce, sliced strawberries.

Compliments of 31-A